Strength : Power Cleans
5x 55-65-65-75-85
Thanks for the tips Amanda!
Wod Rx: 5:11 but I did 6 rounds… oops. Was 100% sure Amanda was ahead of me so when I saw she was still going when I was done, I was confused and did another round lol. Adam behind me “What are you doing Val?” lol Ah well extra round for fitness!
All rounds were unbroken.
Amanda
I broke two of my planks in two sets. You passed me on one of them. 🙂
Mobility
WU x2 ( butterfly pull ups went to failure in both sets)
Group WU
Strength : push jerk x 5
135-185-190-195 (pr for reps)-200 (2) f (3)
Need to keep heels on the floor
WOD :
5 rds
10 over head lungs (45#)
30 sec plank.
Time: 636rx
Thanks for Rob for the tips and the push on the last sets of push jerks.
Was nice to see you again Corinna and Lora!!!
Jeremy L
**Laura
Laura K
Nice chatting with you Jeremy. We missed you.
Amanda
WOD rx: 4:33.
For next time: Broke two of my planks up and shouldn’t have..
Robyn
Scaled to 3 Rounds w/10# plate…. 6:58
This WOD whooped! my! butt! I usually check in on FB after having done the WOD and this time, I literally had to use the voice-to-text feature on my iPhone to post anything about it, because I was so exhausted! LOL!
Lunges and planks are a perfect storm of weaknesses for me. But clearly I’ve identified some things I need to work on, for “homework”, so there’s another good take away (other than showing up, doing the work, and not panic-cancelling). 🙂
natacha
10 k run today for Crossroands: 52:27… pretty happy as I was aiming under 60 min… my watch says the race was 220 meters short of 10k… still happy
Valerie Arseneau
good job nat!!!
Laura K
Well done. Congrats on the 10 k.
It was not that long ago when you and the rower spent a lot of time together!
Thank you Jeff S for bringing the 2 tents yesterday. It made all the difference in the world. Thanks Kevin for letting us borrow your tents…smiles…
Love this pic! But what’s with all the squinty eyes? LOL
Run 2k = ???
Mob + Group WU
Volume EMOTM 7 mins
– Shoulder Press 75% (125#) = 2-2-2-2-2-2-2
– Clapping Pushup = 5-5-5-5-5-5-5
WOD Rx = 4:18
Cashout: 10 McKenzie Pushups + 400m Run
2k = 9:38
Mob + group WU
Strength : Power Cleans
5x 55-65-65-75-85
Thanks for the tips Amanda!
Wod Rx: 5:11 but I did 6 rounds… oops. Was 100% sure Amanda was ahead of me so when I saw she was still going when I was done, I was confused and did another round lol. Adam behind me “What are you doing Val?” lol Ah well extra round for fitness!
All rounds were unbroken.
I broke two of my planks in two sets. You passed me on one of them. 🙂
Mob
Wux1
Group warm up
Strength front squats
45,55,65,75,75
WOD Rx
5 rounds
10 OH Lunges 25lbs
30 sec Plank
Time: 4:47 ( I think)
Great class Rob thanks
Mobility
WU x2 ( butterfly pull ups went to failure in both sets)
Group WU
Strength : push jerk x 5
135-185-190-195 (pr for reps)-200 (2) f (3)
Need to keep heels on the floor
WOD :
5 rds
10 over head lungs (45#)
30 sec plank.
Time: 636rx
Thanks for Rob for the tips and the push on the last sets of push jerks.
Was nice to see you again Corinna and Lora!!!
**Laura
Nice chatting with you Jeremy. We missed you.
WOD rx: 4:33.
For next time: Broke two of my planks up and shouldn’t have..
Scaled to 3 Rounds w/10# plate…. 6:58
This WOD whooped! my! butt! I usually check in on FB after having done the WOD and this time, I literally had to use the voice-to-text feature on my iPhone to post anything about it, because I was so exhausted! LOL!
Lunges and planks are a perfect storm of weaknesses for me. But clearly I’ve identified some things I need to work on, for “homework”, so there’s another good take away (other than showing up, doing the work, and not panic-cancelling). 🙂
10 k run today for Crossroands: 52:27… pretty happy as I was aiming under 60 min… my watch says the race was 220 meters short of 10k… still happy
good job nat!!!
Well done. Congrats on the 10 k.
It was not that long ago when you and the rower spent a lot of time together!
Thanks! I defenitely prefer Running
Mob
WUx1
Group WU
Strength:
Push Press
80 – 85 – 95 – 105 – 120
WOD:
10 OH Lunges 25# (alternating)
30 sec Plank
Time: 4:37