Total: 50
Cash out: couch stretch plus 800 m run with Glenda and Jackie!
Happy Monday!!!!
Gabriel
WUx2
Group prep
Strength- Front Squats x5
135-155-175-195-205
WOD as Rx’d
Total–> 65 reps
1 rep short of matching my PR of 66 from April 9th!
Was great working out with you guys and gals for the past 5 months 6:00AM gang!
Heidi
What do you mean “was”…..are you abandoning us?
Francis Lavoie
Mobility
10K run
only did 5 K Cramped out good run Daniel sorry for talking you into running then stopping halfway.
Time 23:33 PR by 1:01 on Sept. 24, 2013
daniel davey
No worries bud. You were fast for the first 5.
Lora
Love this pic of BJ! So strong!!
BJ
Thanks! π
Julie j
Mob
Wu x 1
Group prep
Strength – front squats x 5
50-55-60-65-70
WOD – tabata front squats x 8 rounds @ 40#
8-6-5-5-5-5-3-5
Total 42
Charline
Decided on a 5k run. Found a steady pace without stopping.
time 36min 28 sec
Amanda
wow nice work Charline!
Laura K
Way to go Charline. Congrats on your unbroken 5K. Yeah!
Charline
thanks, it felt awesome!
Rob Brydges
Wux2
Strength x5. Front squat
165-170-175-180-185×3
WOD
Tabata front squats 95lbs
47 total
Rob Brydges
Shane Hayes
Mobility
Wu x 1
Group mobility and prep for squats
Strength: front squats
135/ 185/ 205/ 225/ 235 x 5 kept it lighter wasn’t feeling 100 percent this am. Good sharing the bar with you Gabe!
Wod: tabata front squats
15/12/10/10/9/8/8/8
Rx’d 80 reps was trying to maintain a minimum of 10 but legs were cramping up quickly. 2 weeks off and less than ideal eating and sleep… Oh well room for a nice pr next time! π
Great work 6 amer’s, great class Kevin!
Heidi
What are you talking about? 80 reps is no joke!
Shane Hayes
Lol, don’t get me wrong I was happy with it but I think I could have done more… Also my legs have been very unpleased with me all day
Lora
WOW Shane. Big weight on the front squats (even though you say you went light) and awesome score on the WOD. π
Strength – Front Squat to new 5RM
70 – 80 – 90 – 100 – 105
WOD – Tabata Front Squat @ 60#
Score: 42
Speed is definitely not my strong suit when it comes to squats, but they feel better all the time! Killer WOD π
Melissa H
Mobility
WU x 1
Group WU and mobility
Strength: front squat 5 sets of 55#
WOD:
Tabata Front Squat @ 55#
Score: 41
Heidi
WU x 1 + group
Front Squats x 5:
95-105-115-120-125
Tabata Front Squats @ 65#
10-8-8-8-8-7-7-8
Total = 64
PR of 5 reps over last time.
Ginette
Great PR Heidi!
Lora
Congrats on your PR Heidi. Well done π
Jackie
Mob
Foam roll/lacrosse ball
Group warm up
Strength- front squat
45,55,65,75,85lbs
WOD
Rx 36reps ( off rack, sore shoulder)
Great class Kevin thanks
Good job 5:45!
Jen C
Mob
Wup x 1
Group Prep
Strength – Front Squats
5 x 35, 40, 45, 50, 55
WOD: Tabata Front Squats @ 35lbs
10, 9, 9, 7, 7, 6, 6, 6
Total = 60
Cashout = 800 m run plus stretching
April 9th was a total of 72 at 25lbs – Feeling frustrated that the weight is going up slowly and the reps are going down.
Jeremy L
Mobility
WU x1 (practiced kipping toes to bar)
Strength Clean and jerk x5
95- 135-145-145-145 stayed at 145 to work on form as at some lifts I was muscle cleaning and push pressing . Thanks Kevin for noticing.
Wod 13.4
7 mins
Clean and jerk at 135
T2b
3, 3-6, 6-9, 9, 12-12,15, 15 add 3 each set
Total reps 62 last time I did this was during the open and my total reps was 43.
Marcel
Great improvement
Lora
Nice work Jeremy. That is an awesome improvement. π
Jeremy L
Thanks!
Frank
wux2
Group prep.
Front squat x5
135-160-185-200-225
WOD: tabata squats @95#
Total: 56 PR of 1 rep
Tania
Front squats 5×85,85,105,110,115
WOD: TABATA front squats at 65#
67 Rx
(in April I did 82 @ 50# so not sure if it’s a PR but I am pleased.). Good job 4:15 gang and great pic of u BJ! Kevin is right you are much stronger than u think! π
BJ
π
Lora
YES! I’m calling it a PR. That’s a nice jump in weight and still a great # of reps π
Tania
You are always so positive Lora!
Jonesy
wod:5 km
Time: 38:00 min First time for a 5km
last week did 3km time 20:20
felt good after the run lots of room for PR! good starting point
Lora
Congrats on your first 5k! That’s a big milestone π
Adam Pridham
Mob
WUx1
Group WU and Mobility
Change for change:
WOD: βMurphβ (Scaled to Mini-Murph)
800m run
50 pullups (Blue band)
100 pushups
150 squats
800m Run
Time: 22:13
When I last did this earlier in the month, my time was 25:32, so this is over a 3 minute PR! My runs (especially the first one) felt much faster, and I didn’t need to pause nearly as much on the pushups (my goat). I also gained time due to better positioning – I did everything under the pull-up bar, so I didn’t need to move at all to change exercises.
Very pleased to be under 25m! Next up, full Murph! (next year thankfully)
Amanda
Wow, nice improvement!
Lora
Awesome PR Adam, and in a very short period of time. Well done π
worked on jerks for strength.. light and form work
wod change for change
Jet Fuel Rx
10-9….1 jerks @155
2-4-6… 20 pullups
18:42
last time 19:38
Amanda
Nice pr Jeff!
Lora
Congrats on your PR! That’s a lot of pull ups and jerks!
Kevin Mack
Nice PR, Jeff.
Evan
Mob
Wu x 1
Group prep
Strength β front squats x 5
65 ->135
WOD
Tabata front squats
#80
Total 42
Marcel
Mobility
WU x 1
Group WU & mobility
Power snatch x 5
45-65-75-85
10…to 1 Power Snatch
1…to 10 C2B Pull ups
Time: 14:37
Lora
Great job Marcel! Tough WOD!
Chantal Cool
Mobility class
WU x 1
Group wu and mobility
Strength : Front Squats 5 x 65-65-65-65-65
WOD Tabata Front Squats
65lbs
Score : 44
I started to strong (10) and then I was only able to do 4 or 5… Ha well ! Good job everybody π
Chantal Cool
Rounds of 4-5 that is π
Amanda
Front squats: 5x 95-100-105-115-125(3)-125(1)
WOD rx’d : 44 reps. Used 70# by accident. Oops.
Lora
Rx + ??
Nice work Amanda π Even if it was an accident.
Lora
Mobility
Group Barbell WU x 2
Adductor and tricep mobility
Strength: Front Squat (x5)
95-115-135-155-175-185 (PR reps)
Great sharing a bar with you Joey π
WOD @ Rx
Tabata Front Squats 65#
15-13-12-11-9-9-9-9
Total = 87
PR of 4 reps from April/13
Cashout – Couch stretch
Ouch. My quads were on fire!
Marcel
Huge total Lora!
CAM
Holy! Nice Lora!!
Shane Hayes
Awesome work Lora!!! That’s a lot of squats!
Kevin Mack
I can’t imagine doing that many in such a short time. Well done.
jeff
Wow, nice number! wish I could have watched some of it, although I was right behind you I was in my own little world! π
Steph L
Mobility
WUx1
Group WU
Strength:
70,80,90,100×5 had to stop my last set leg pains.
WOD:
Tabata Front Squats
@50#
Total Reps : 57
Cash Out: Couch stretch x3
Craig H
5:15 Mobility class
Group prep
Front Squats
130,140,150,160,175pr
Tabata Front Squats
95 # from rack
11,11,8,8,7,6,6,7
64 reps
Nicole
Mobility
Warm up
Group prep
StrengthβFront squat (5 reps x 5 sets)
35-35-40-45-50
WOD: Tabata front [email protected]#…by mistake…in calculating the weight on the bar π
5-5-4-5-5-5-6-5
Total: 39
Cash out
CAM
Mobility
WU X 1
Group Prep
Strength: Front Squat @95 5 Sets.
Tabata Front Squats
12,21,30, ?,?,?, 47, 51
These are the only numbers I remember getting to the total. Wasn’t as bad as I anticipated it to be. Was choked a little towards the end but nothing to write home about π
Thanks Joanna and Kevin.
Kelly B
Mobility
WU x 2
Group Prep
Front Squat: 5 reps x 5 sets @ 50#
WOD: Tabata Front Squats @ 50#
8,7,7,6,6,6,5,6 = 51
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility
WUx1
20 wall balls
20 KBS @ 53#
Group Mobility
Front Squats x 5
95-115-135-150-165
WOD: Tabata Front Squats (Rx)
8-6-6-6-6-DNF
Mobility
Warm up x1
Group prep.
Front squat (5reps x5sets)
WOD: tabatha [email protected]
Total: 50
Cash out: couch stretch plus 800 m run with Glenda and Jackie!
Happy Monday!!!!
WUx2
Group prep
Strength- Front Squats x5
135-155-175-195-205
WOD as Rx’d
Total–> 65 reps
1 rep short of matching my PR of 66 from April 9th!
Was great working out with you guys and gals for the past 5 months 6:00AM gang!
What do you mean “was”…..are you abandoning us?
Mobility
10K run
only did 5 K Cramped out good run Daniel sorry for talking you into running then stopping halfway.
Time 23:33 PR by 1:01 on Sept. 24, 2013
No worries bud. You were fast for the first 5.
Love this pic of BJ! So strong!!
Thanks! π
Mob
Wu x 1
Group prep
Strength – front squats x 5
50-55-60-65-70
WOD – tabata front squats x 8 rounds @ 40#
8-6-5-5-5-5-3-5
Total 42
Decided on a 5k run. Found a steady pace without stopping.
time 36min 28 sec
wow nice work Charline!
Way to go Charline. Congrats on your unbroken 5K. Yeah!
thanks, it felt awesome!
Wux2
Strength x5. Front squat
165-170-175-180-185×3
WOD
Tabata front squats 95lbs
47 total
Rob Brydges
Mobility
Wu x 1
Group mobility and prep for squats
Strength: front squats
135/ 185/ 205/ 225/ 235 x 5 kept it lighter wasn’t feeling 100 percent this am. Good sharing the bar with you Gabe!
Wod: tabata front squats
15/12/10/10/9/8/8/8
Rx’d 80 reps was trying to maintain a minimum of 10 but legs were cramping up quickly. 2 weeks off and less than ideal eating and sleep… Oh well room for a nice pr next time! π
Great work 6 amer’s, great class Kevin!
What are you talking about? 80 reps is no joke!
Lol, don’t get me wrong I was happy with it but I think I could have done more… Also my legs have been very unpleased with me all day
WOW Shane. Big weight on the front squats (even though you say you went light) and awesome score on the WOD. π
WU x 1
Group WU
Strength: front squats from the floor (1 squat clean + 4 front squats)
95-135-155-165
WOD: Tabata squats @ 95lbs: 54
Nice work, husband!
Hasn’t had much time for working out in the past couple weeks. It showed.
Front squats x 5
135-165-185-195-205 (felt heavy)
Wod rx’d
11-10-11-9-7-5-5-5
63 reps
Back fatigued after round 3. Time for daily planks.
MOB
WU x2
Group prep
Strength: 5 reps x 5 sets WOD weight – 35 lbs
Tabata front squats @ 35 = 42 reps
Cashout-couch stretch
800 m run with da gals!
Front squat x 5
65 75 85 90 95
WOD @ 45#
74 reps
Last time score was 81 reps Rx
Great job on the WOD Joanna. Growing a baby is hard work….but it doesn’t seem to be slowing you down at all π
Mobility
WUx1
Group prep
Strength- Front Squats x5
95-95-95-95-95#
WOD as Rxβd
Totalβ> 60 reps
PR of 25# and 12 reps from April 9.
800m Run
Nice work! Another double PR!? Congrats!
Thank you!
Mob
WU x1
Wod- 10 km run
Time- 51:52
First 5k- 24:25 pr of 45 seconds
Mob, WUx1, a bit of lacrosse ball rolling
Group Mob/WU
Strength – Front Squat to new 5RM
70 – 80 – 90 – 100 – 105
WOD – Tabata Front Squat @ 60#
Score: 42
Speed is definitely not my strong suit when it comes to squats, but they feel better all the time! Killer WOD π
Mobility
WU x 1
Group WU and mobility
Strength: front squat 5 sets of 55#
WOD:
Tabata Front Squat @ 55#
Score: 41
WU x 1 + group
Front Squats x 5:
95-105-115-120-125
Tabata Front Squats @ 65#
10-8-8-8-8-7-7-8
Total = 64
PR of 5 reps over last time.
Great PR Heidi!
Congrats on your PR Heidi. Well done π
Mob
Foam roll/lacrosse ball
Group warm up
Strength- front squat
45,55,65,75,85lbs
WOD
Rx 36reps ( off rack, sore shoulder)
Great class Kevin thanks
Good job 5:45!
Mob
Wup x 1
Group Prep
Strength – Front Squats
5 x 35, 40, 45, 50, 55
WOD: Tabata Front Squats @ 35lbs
10, 9, 9, 7, 7, 6, 6, 6
Total = 60
Cashout = 800 m run plus stretching
April 9th was a total of 72 at 25lbs – Feeling frustrated that the weight is going up slowly and the reps are going down.
Mobility
WU x1 (practiced kipping toes to bar)
Strength Clean and jerk x5
95- 135-145-145-145 stayed at 145 to work on form as at some lifts I was muscle cleaning and push pressing . Thanks Kevin for noticing.
Wod 13.4
7 mins
Clean and jerk at 135
T2b
3, 3-6, 6-9, 9, 12-12,15, 15 add 3 each set
Total reps 62 last time I did this was during the open and my total reps was 43.
Great improvement
Nice work Jeremy. That is an awesome improvement. π
Thanks!
wux2
Group prep.
Front squat x5
135-160-185-200-225
WOD: tabata squats @95#
Total: 56 PR of 1 rep
Front squats 5×85,85,105,110,115
WOD: TABATA front squats at 65#
67 Rx
(in April I did 82 @ 50# so not sure if it’s a PR but I am pleased.). Good job 4:15 gang and great pic of u BJ! Kevin is right you are much stronger than u think! π
π
YES! I’m calling it a PR. That’s a nice jump in weight and still a great # of reps π
You are always so positive Lora!
wod:5 km
Time: 38:00 min First time for a 5km
last week did 3km time 20:20
felt good after the run lots of room for PR! good starting point
Congrats on your first 5k! That’s a big milestone π
Mob
WUx1
Group WU and Mobility
Change for change:
WOD: βMurphβ (Scaled to Mini-Murph)
800m run
50 pullups (Blue band)
100 pushups
150 squats
800m Run
Time: 22:13
When I last did this earlier in the month, my time was 25:32, so this is over a 3 minute PR! My runs (especially the first one) felt much faster, and I didn’t need to pause nearly as much on the pushups (my goat). I also gained time due to better positioning – I did everything under the pull-up bar, so I didn’t need to move at all to change exercises.
Very pleased to be under 25m! Next up, full Murph! (next year thankfully)
Wow, nice improvement!
Awesome PR Adam, and in a very short period of time. Well done π
Mobility
Warm up x1
Group prep.
Strength–Front squat (5reps x5sets)
35-40-45-50-55
WOD: tabatha front [email protected]#
Total: 48
Cash out: couch stretch
Great work BJ π Nice score.
mobility.. lots o mobility
Wu x 1
worked on jerks for strength.. light and form work
wod change for change
Jet Fuel Rx
10-9….1 jerks @155
2-4-6… 20 pullups
18:42
last time 19:38
Nice pr Jeff!
Congrats on your PR! That’s a lot of pull ups and jerks!
Nice PR, Jeff.
Mob
Wu x 1
Group prep
Strength β front squats x 5
65 ->135
WOD
Tabata front squats
#80
Total 42
Mobility
WU x 1
Group WU & mobility
Power snatch x 5
45-65-75-85
10…to 1 Power Snatch
1…to 10 C2B Pull ups
Time: 14:37
Great job Marcel! Tough WOD!
Mobility class
WU x 1
Group wu and mobility
Strength : Front Squats 5 x 65-65-65-65-65
WOD Tabata Front Squats
65lbs
Score : 44
I started to strong (10) and then I was only able to do 4 or 5… Ha well ! Good job everybody π
Rounds of 4-5 that is π
Front squats: 5x 95-100-105-115-125(3)-125(1)
WOD rx’d : 44 reps. Used 70# by accident. Oops.
Rx + ??
Nice work Amanda π Even if it was an accident.
Mobility
Group Barbell WU x 2
Adductor and tricep mobility
Strength: Front Squat (x5)
95-115-135-155-175-185 (PR reps)
Great sharing a bar with you Joey π
WOD @ Rx
Tabata Front Squats 65#
15-13-12-11-9-9-9-9
Total = 87
PR of 4 reps from April/13
Cashout – Couch stretch
Ouch. My quads were on fire!
Huge total Lora!
Holy! Nice Lora!!
Awesome work Lora!!! That’s a lot of squats!
I can’t imagine doing that many in such a short time. Well done.
Wow, nice number! wish I could have watched some of it, although I was right behind you I was in my own little world! π
Mobility
WUx1
Group WU
Strength:
70,80,90,100×5 had to stop my last set leg pains.
WOD:
Tabata Front Squats
@50#
Total Reps : 57
Cash Out: Couch stretch x3
5:15 Mobility class
Group prep
Front Squats
130,140,150,160,175pr
Tabata Front Squats
95 # from rack
11,11,8,8,7,6,6,7
64 reps
Mobility
Warm up
Group prep
StrengthβFront squat (5 reps x 5 sets)
35-35-40-45-50
WOD: Tabata front [email protected]#…by mistake…in calculating the weight on the bar π
5-5-4-5-5-5-6-5
Total: 39
Cash out
Mobility
WU X 1
Group Prep
Strength: Front Squat @95 5 Sets.
Tabata Front Squats
12,21,30, ?,?,?, 47, 51
These are the only numbers I remember getting to the total. Wasn’t as bad as I anticipated it to be. Was choked a little towards the end but nothing to write home about π
Thanks Joanna and Kevin.
Mobility
WU x 2
Group Prep
Front Squat: 5 reps x 5 sets @ 50#
WOD: Tabata Front Squats @ 50#
8,7,7,6,6,6,5,6 = 51
Cashout: Couch stretch
WOD @80lb – 54 Reps
Note to self: work on my knees!
Mob
WUx1
Group Prep
Strength: Front squat x5
110-135-145-160×4
Change for Change
Sept 5th
8 Round
30 Handstand Holds
20 Double Unders
Time: 7:47
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