Change for Change

By / March 31, 2014

Today is Change for Change. Bring in $5 if you’d like to switch up your workout. 

With the Open all wrapped up, it’s time to reflect. Here are some questions you should think about:

-What were my strengths and weaknesses?
-What did I learn about strategy?
-What do I need to start working on…right now?

As I mentioned at the post-Games party, I want to thank all the judges and volunteers that helped each week. Pulling off five weeks of events would not have happened without you.

I’m very proud of all the athletes that competed, pushing their limits and finding out that they can do things they never thought possible. I lost track after the first week on how many PRs there were. Your drive, dedication and heart poured out, literally and figuratively. You made all your coaches proud.

Get some rest, train smart, and see you at the gym.

“Asphyxiation”

3-6-9-12-15 reps
Back Squats (135/95#)
Burpees
20 Double Unders

Compare to April 4/12

Jackie, one of our Masters athletes, mentally prepares before 14.5
Jackie, one of our Masters athletes, mentally prepares before 14.5

65 thoughts on “Change for Change”

  4. Hannah

    M+WU

    Deadlift @ 5x25lb- 5x35lb- 5x45lb- 5x45lb- 5x50lb- 5x50lb

    Asphyxiation:
    3-6-9-12-15
    Back squats (50%) 25lb
    20 double unders (60 singles)

    **15 min cap

    My time: 11:34

  5. Shawn Johnson

    Mob
    WUx1
    Group Mobility

    Row 10k (3 person team)
    *Switch every 500m
    **Must do 7 burpees before you get back on the rower
    ***40 min cap

    Teamed up with Bill and Anthony.
    10K in 37:50

    I had a hard time climbing the stairs after this one.

  7. Kevin Mack

    Deadlift X 5

    95-135-185-235#

    Asphyxiation:
    3-6-9-12-15
    Back squats (50%) 95#
    Burpees
    20 Double unders (Scaled to 60 singles)

    **15 min cap

    My time: 12:26 (would have been a bit faster but had to switch my weights after the round of three)

    I really liked this one.

  10. Jenna C

    Sorry for the very late notice, but please cancel my 545 class.

    Started feeling sick and was going to cancel but thought that the feeling would pass and it ended up just getting worse 🙁

  12. Ginette

    Mobility
    Warm up x1
    Strength: dead lifts: 55, 75, 85, 95, 100, 110 🙂

    WOD: asphyxiation
    3-6-9-12-15
    -back squats# 35
    -burpees
    -20 doubles scaled to singles

    Time: 10:15
    Fun WOD…great class Mario, great work everyone and special welcome to all the new members….you all did great tackling the workout! 🙂

  13. Trent

    Deadlift X 5

    135(wu)-185-195-205-220-235-250#

    Asphyxiation:
    3-6-9-12-15
    Back squats (50%) 105#
    Burpees
    20 Double unders

    8:41

  14. Blake

    WU x 1
    250m row

    Thrusters x 5
    65 – 85 – 105

    Open WOD 14.5
    Bunch of Thrusters, Bunch of Burpees, Bunch more Thrusters… ad infinitum
    Time: 23:46

  17. Jeff L

    Double Strength as change for change

    Cleans x 1

    135-155-175-195-205

    Press
    155 X 5
    165-175-185-195 X 3
    215 X 1 (PR)

    Good job Steph and Blake tackling 14.5 today!!

  18. Frank

    wux1
    group mob

    strength
    deadlifts x 5
    135-185-225-275-275

    WOD:
    “Asphyxiation”
    3-6-9-12-15
    Back Squats (135#)
    Burpees
    60 singles

    Time: 9:30 PR of 2:14!

  19. Ryan F.

    – Mob
    – WUx1
    – Group Mob

    Deadlifts x5:
    135-185-225(x3 🙁 Nowhere near my max, my back suggested I take it easy and I decided to listen, kind of disappointed, was aiming for 265)

    – More mob

    WOD: Annie
    50-40-30-20-10
    – Double Under (scaled to 3x singles)
    – Situps

    10:08

    PR of 2:32 over July 15 😀

  20. Gilles

    mob wux1
    group mob
    strength
    deadlift
    185×5 225×5 245×5 275×5

    Asphyxiation
    3-6-9-12-15
    back squat 120#
    burpees
    20 DU(60 single)
    time 9:24

    15# more 1:05 PR

  21. Patrick Arseneau

    Mob + WUx1

    5×5 strict pullups

    WOD @ 135 but from the rack
    Time: 8:09

    Got to see Blake, Steph and Jenn do 14.5. Awesome work guys!

  22. Maddy

    Mob
    WU x 1
    Hamstring smash / McKenzie pushup / Ab stretching

    Strength – Deadlift
    5 x 45 – 95 (WU)
    5 x 115 – 135 – 155 – 165 – 170 (PR : 10# & reps)
    At 170# I started noticing that my grip was slipping a little bit, next time switch grip?

    WOD – Change for Change from 2014-03-08

    3 rounds
    30 KBS @ 25# (Rx was 35#)
    30 Goblet squats @ 25#
    75 DU (scaled to 225 singles)

    Finished 2 rounds at 12:30 mins and decided to stop there because my calf / shin / knee was throbbing.

    I didn’t know what the time cap was… I just checked and it was 20 mins. I guestimated that I might have been able to get the last round in another 6 or 7 mins, so just under the time cap.

    Great class, thanks coach Amanda! 🙂

    1. Amanda

      Great form on your deadlifts Maddy! As for switching your grip, only switch it when you start to lose it. If you switch your grip before you start losing it you aren’t doing your grip strength any favors.
      Nice to see you tonight!

  23. Alyson K

    MOB
    WUx1
    Hamstring smash.

    Strength Deadlift –
    55-75-85-95-115 (Previous PR of 95#)

    WOD – Change for Change from 03-19 (Time was 8:35)

    150 Russian KBS @ 30#
    50 situps

    7;08 – Time today

    Great class today! Thanks Amanda!

  24. Lance

    Mobility
    Wux1

    Deadlifts 5RM

    135-225-275-315-335-345

    WOD

    Time: 7 mins RX

    Deadlifts have felt great lately PR’d it just over a week ago then got another #5 on it today and felt like i could have gone up another #10-15 on it still, Wod was good as well everything unbroken except for 1 set of doubles messed up at 18 new rope seems to be helping a lot. great day at the gym! Great job everybody.

  25. Heather S

    DL 5’s
    135-165-190-205-215-225-230 big ol’ pr for reps

    Gave myself a little treat and did Annie that I missed last week
    Rx: 9:04

    Du’s pretty consistent throughout other than the 40s which were rough getting going and then ok. Now need to work on doing them super fast like Amanda

    1. Amanda

      I love that you ‘treated yourself’ to Annie! You deserved it after your spectacular performance in this year’s Open!

  26. Marcel

    Deadlift X 5

    135-185-225-275 Stopped here was not feeling it tonight.

    Asphyxiation:

    3-6-9-12-15
    Back squats 135 lbs from rack due to wrist.
    Burpees
    20 Double unders (Scaled to 60 singles)

    **15 min cap

    Time: 11:09 PR sort of…last time was 12:10.

    Thanks for sharing the bar (and basically picking up after me) tonight. Thanks for the deadlift tips tonight Amanda.

  27. Amanda

    Deadlifts
    5x 145-165-185-200(3)(1). Boo. I don’t think I warmed up enough, I wanted to try for 210.

    WOD with 85#: I THINK my time was 11:31, I forgot to check. If that’s right, I got a 30 second PR and I was taking it from the floor this time instead of the rack because of a hurt elbow last time.

    I bought a new skipping rope from Shane and I’m in love with it. My doubles felt so good during the wod that I decided to play with the rope a little bit after and I got 102 consecutive doubles! I couldn’t keep going because I was too excited!!

    Shane is my favorite person today 🙂

    1. Amanda

      No! I’m good at doubles but my cardio would never have let me do 100 in the past. I’d be really gassed at around 60 or so. I didn’t gas today until I was in the 90’s – and that was right after the wod! HAPPY!!

  29. Heidi

    Dead Lifts x 5
    110-125-145-160-170-180

    WOD with 75#
    Time = 11:43

    Last round of burpees were really hard. I’m still riding the burpee hangover from 14.5.

  30. Candice

    Mob and wux1
    Group mob
    Strength – dead lift
    40/5, 45/5, 50/5, 55/5, 60/5
    WOD – asphyziation
    3-6-9-12-15
    Back squats- 25lbs
    Burpees
    60 skips

    Time – 14:52

    1. Amanda

      Woohoo! I was happy to see you guys when I came in today! Your squats looked great Candice! Great job on the wod!

  31. Mike Gallant

    Mob and wu x1
    Group mob
    Strength dead lift
    5 x 55 , 5×60, 5 x 65, 5×70 , 5×75
    WOD Asphyxiation
    3-6-9-12-15
    Back squats 55 lbs that’s was my 50%
    Burpees
    60 singles
    Time was 14:50 , this was my first time doing this workout and it was my first regular class after doing the prep class

  32. Jackie Cantin

    WU & MOB × 1
    Group WU

    DL 5 RM

    75 warmup set, then 95, 115, 125, 130, 135f (still not feeling 100%)

    WOD – Asphyxiation
    3-6-9-12-15
    Backsquats @ 45
    Burpees
    20 du’s

    Stuck with du’s for two rounds even though I really sucked at them, but need the practice, then 60 skips.

    Time 15:30 (over the time cap of 15:00)

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