Trust me, I hate missing my gym time.. Feeling crappy.
Ginette
Mobility
Warm up x 1
Group mobility
Strength complex: 50, 50, 50, 55, 60
WOD:
-150 Russian KB swing #35
-50 sit ups
Time: 8:58
Great job everyone….thanks coach Patrick!
Blake
Mob / Warmup
Group Mobility
Strength Complex: 95 – 115 – 135 – 155 – 175
WOD as Rx’d
13:43
Did 10 rounds of 15/5. Could have done more in the beginning but was still pretty tough in the end. Managed 5 consecutive T2B each round until the last couple sets.
Jen C
I like your idea of breaking up the WOD by going 15/5 – I think I will try that tonight.
Valérie Arseneau
Thats how I was planning on breaking it up. Good to hear its the way to go
Thanks for the strategy tip before the workout. I was going to do 30/10 lol! I think one of the biggest things I’ve learned about myself doing crossfit is that I’m an optimist… or maybe just a bad strategist?
Crystal
Mob/WU X1
Group Mob
Strength Complex – #95 right Maria?
WOD
6:37
Did 10 rounds 15/5
This is Maria ^ not sure why it keeps logging me in with this account lol
Maria
Dammit! lol
Amanda
Is it on your laptop? you need to go to your account details and change the display name.
Steph L
Thanks for that extra push to keep up with you! Great work!
Valérie Arseneau
That’s fast!!! Nicely done!
Found my benchmark for tonight 😉
Maria
Haha! Giv’er Val!!
Steph L
Mobility
WUx1
Group Mobility
Strength Complex: 5 Sets of 2
Deadlift to knee – return to floor
Deadlift to hip – return to knee
High Pull – return to floor
Power Clean
55-65-75-85-95(1)
WOD:
150 Russian Swings (70/50#)
50 T2B
*Partition any way*
I did 10 Sets of 15/5 forearms are screaming lol
Time: 8:32
Thanks for giving me and extra push Maria great race!
Great Class Mario 🙂
Valérie Arseneau
Fast time!!! What weight did you use?
Steph L
35# oops (My back is still VERY sore from 14.3 on monday) If I wasn’t so sore I would have done more.. I sure you can if your back isn’t sore.
Valérie Arseneau
Yeah I was thinking 40 or 45.
But if I consider 45, might as well do 50, right? hehe. I’ll do some practice swings and see which one to take. 50 scares me but not so much for Russian swings.
I liked this grip killer! Took a few rounds to get my T2B to string together. Lost time there. Oh well. Got it better by the end.
Vanessa Champion
First oly class 🙂
Front squat hook grip
50%-60-65-70
65-75-85-90
Strength complex: 5×2
Deadlift to knee, floor
Deadlift to hip, knee
High pull, floor
Power clean
45-55-65-75-85
Over head carry 40 m
75#
Ryan H.
WU+MOB
Strength complex: 5×2
Deadlift to knee, floor
Deadlift to hip, knee
High pull, floor
Power clean
95(3)-115(2)
150 Russian Swings @ 50#
50 T2B’s
14:28
Cashout:
20 MacKenzie Pushups
Trent
Warm up x 1
20# weighted Negatives
Group mobility
Strength complex: 1 dipper change – 135-145-155-165
WOD:
-150 Russian KB swing #70
-50 T2B
broke it up in 5 rounds 30/10
Time: 10:13
Ryan F.
– Mob
– WUx1
– Extra mob + knee to elbow practice (can only get like 3 so attempting 50 seemed like a bad plan, still on v-snaps in WODs for now)
– Group mob + wu
Strength complex 5×2
45-65-85-95-115-125
WOD:
150 KBS @ 53#
50 v-snaps
Broken into 10 rounds of 15/5
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…
Please cancel my 6 am.
Please cancel my 6 am sorry for late notice.
You guys suck! 🙂 just kidding
Ouch lol 🙂
Trust me, I hate missing my gym time.. Feeling crappy.
Mobility
Warm up x 1
Group mobility
Strength complex: 50, 50, 50, 55, 60
WOD:
-150 Russian KB swing #35
-50 sit ups
Time: 8:58
Great job everyone….thanks coach Patrick!
Mob / Warmup
Group Mobility
Strength Complex: 95 – 115 – 135 – 155 – 175
WOD as Rx’d
13:43
Did 10 rounds of 15/5. Could have done more in the beginning but was still pretty tough in the end. Managed 5 consecutive T2B each round until the last couple sets.
I like your idea of breaking up the WOD by going 15/5 – I think I will try that tonight.
Thats how I was planning on breaking it up. Good to hear its the way to go
Its a proven tactic for whenever you get to split reps.
mobility
wu x1
group mobility & wu
strength complex – 35, 40, 55, 65, 55
WOD :
150 Russian swing – did 100 with 25# drop to 20# to finish lower back pain
50 V-snaps
6 rounds 25 Russian swing
5 rounds 10 V-snaps
Time = 8:28
cash out – 20 McKenzie push ups
Mob / Warmup
Group Mobility
Strength Complex: 65 – 95 – 115 – 135 – 145
WOD as Rx’d
13:28
Did 10 rounds of 15/5
Nice work Shawn!
Thanks for the strategy tip before the workout. I was going to do 30/10 lol! I think one of the biggest things I’ve learned about myself doing crossfit is that I’m an optimist… or maybe just a bad strategist?
Mob/WU X1
Group Mob
Strength Complex – #95 right Maria?
WOD
6:37
Did 10 rounds 15/5
Merci Mario!
That is correct, 95# 🙂
Mob/WU X1
Group Mob
Strength Complex – #95
WOD @ 40#
8:32
Did 10 rounds 15/5
Nice race Steph! Forearms are toast.
This is Maria ^ not sure why it keeps logging me in with this account lol
Dammit! lol
Is it on your laptop? you need to go to your account details and change the display name.
Thanks for that extra push to keep up with you! Great work!
That’s fast!!! Nicely done!
Found my benchmark for tonight 😉
Haha! Giv’er Val!!
Mobility
WUx1
Group Mobility
Strength Complex: 5 Sets of 2
Deadlift to knee – return to floor
Deadlift to hip – return to knee
High Pull – return to floor
Power Clean
55-65-75-85-95(1)
WOD:
150 Russian Swings (70/50#)
50 T2B
*Partition any way*
I did 10 Sets of 15/5 forearms are screaming lol
Time: 8:32
Thanks for giving me and extra push Maria great race!
Great Class Mario 🙂
Fast time!!! What weight did you use?
35# oops (My back is still VERY sore from 14.3 on monday) If I wasn’t so sore I would have done more.. I sure you can if your back isn’t sore.
Yeah I was thinking 40 or 45.
But if I consider 45, might as well do 50, right? hehe. I’ll do some practice swings and see which one to take. 50 scares me but not so much for Russian swings.
WU X 1
Group Mobility and WU
Strength Complex: 40, 45, 50, 55, 65, 70 (x 2 reps)
WOD
150 KBS @ 35lbs
50 toes to post
5 rounds 30/10
8:43
wu x 1
Group Mobility
Strength Complex x 2
95-115-135-155-165
WOD scaled
150 Russian KBS @ 50
50 T2B
did 10 rounds 15/5
time – 9:16
mob wux1
group mob wu
strength complex
deadlift to knee to floor
deadlift to hip to floor
high pull floor
power clean
95×2 115×2 135x2145x2155x2
WOD
150 russian swing 53#
50 T2B
did 10 round 15/5
time 10:37
Mobility
WUx1
Group Mobility
Strength Complex: 5 Sets of 2
Deadlift to knee – return to floor
Deadlift to hip – return to knee
High Pull – return to floor
Power Clean
45-55-65-75-85(had some trouble with the clean on the last round)
WOD:
150 Russian Swings (40#)
50 toes to post
I did 5 Sets of 30/10 (kbs were broken)
Time: 10:54
Have to work on driving my knees back and hips forward simultaneously.
Mobility
WU x 1
Worked on pull-up from dead hang…nope, not yet
Mob
WUx1
Group Mob and WU
Strength Complex 5×2
20-25-30-35-40
WOD
Russian Swings @ 25#
Situps
5 rounds 30/10
Time: 7:15
Cash out: 20 McKenzie Pushups
mob wux1
group mob wu
strength complex
deadlift to knee to floor
deadlift to hip to Knee
high pull floor
power clean
55-65-75-85-95
WOD
150 russian swing 40#
50 T2B
did 10 round 15/5
time 9:40
I liked this grip killer! Took a few rounds to get my T2B to string together. Lost time there. Oh well. Got it better by the end.
First oly class 🙂
Front squat hook grip
50%-60-65-70
65-75-85-90
Strength complex: 5×2
Deadlift to knee, floor
Deadlift to hip, knee
High pull, floor
Power clean
45-55-65-75-85
Over head carry 40 m
75#
WU+MOB
Strength complex: 5×2
Deadlift to knee, floor
Deadlift to hip, knee
High pull, floor
Power clean
95(3)-115(2)
150 Russian Swings @ 50#
50 T2B’s
14:28
Cashout:
20 MacKenzie Pushups
Warm up x 1
20# weighted Negatives
Group mobility
Strength complex: 1 dipper change – 135-145-155-165
WOD:
-150 Russian KB swing #70
-50 T2B
broke it up in 5 rounds 30/10
Time: 10:13
– Mob
– WUx1
– Extra mob + knee to elbow practice (can only get like 3 so attempting 50 seemed like a bad plan, still on v-snaps in WODs for now)
– Group mob + wu
Strength complex 5×2
45-65-85-95-115-125
WOD:
150 KBS @ 53#
50 v-snaps
Broken into 10 rounds of 15/5
Time =10:17
Warm up x 1
Group mobility
Strength complex: 55-65-75-85-95
WOD:
-150 Russian KB swing #50
-50 stipus
Time: 9:32
mobility
wu x1
group mobility & wu
strength complex – 35, 40, 45, 50, 55
WOD :
150 Russian KBS – with 25#
50 Toes to post
I broke them down like this:
50 KBS
25 T2P
50 KBS
25 T2P
50 KBS
Time = 6:10
cash out – 20 McKenzie push ups
Mobility
WU
Strength Complex
40-50-60-70-70
WOD
75 swings 35#
25 situps
4:40
Mobility
WUx1
Strength Complex
100-115-135-155-165
WOD
75 swings 53#
25 Toes to Bar
3:34