Also gotta agree!!! I sucked at grasshoppers…… and I thought I was flexible?? what the f%$@. Do not understand why I was practically unable to bring my foot that close to my hand, and Kevin could jump from one to another like he was skipping threw a meadow. Your not the flexible one Kevin!!
Blake
Big Congratulations guys!
I knew they’d have to put Ron in the front couple rows so he was easier to find than Jeff!
Awesome achievement!
Heather S
Well done guys!
Andy
WU x 2
Strength: Push Jerk
5x 95-125-145-165-155-155 (Kevin, thanks for the coaching and congratulations on your Push Jerk PR… impressive)
AMRAP in 7 min
15 sec Hollow Hold
*15 Mountain Climbers
15 sec Plank
*15 Grasshoppers
*MC and GH = 2 count
Score: 3 rounds + 14 sec. plank
Skipped strength for stretching my hamstrings (still sore from the sprints last week)
WOD: 3 rds + 8 second plank
Darsey
Congrats Ron and Jeff
Push jerk to 170 PR
Wod Rx
3 rds 6 sec hollow hold
*making sure to touch shin against elbow on grasshoppers was very tough
Mario
Good job Ron & Jeff !!
Mario
Isnt it fun? Everytime there’s a new certified trainer we get to play “Where’s Waldo”! π
Blake
WU x 2
Skipping practice
Strength: Push Jerk x 5
105-120-120-115(3)-105-100 (I kept dropping weight to work on dip & landing technique)
Thanks for the coaching Kevin, Jerks were better at the end but still lots to work on.
WOD: “Nature Walk”
AMRAP in 7 min
15 sec Hollow Hold
15 Mountain Climbers (knee-to-elbow x2)
15 sec Plank
15 Grasshoppers (leg-to-arm x2)
3 rounds + 3 Mountain Climbers
I probably owed a few seconds of hollows as my knees kept creeping up, and I could feel my back start to round on the last GC’s, but otherwise it felt pretty good!… in a brutal workout kind of way.
Good work 7 am-ers!
Chris & Sarah
Great job Jeff and Ron!! π
Heather (Mum)
Congratulations Ron and Jeff. Great to have new trainers on board.
Lora
Congratulations Jeff and Ron. You are both going to be excellent trainers!
Josh
WU X 2
Strength: Front Squat X 5
75-85-95-105-115
WOD: βNature Walkβ
AMRAP in 7 min
15 sec Hollow Hold
15 Mountain Climbers (knee-to-elbow x2)
15 sec Plank
15 Grasshoppers (leg-to-arm x2)
3 Rounds
Corinna
Congrats Ron and Jeff!
Gillyon
Wx1
Shoulder press (5) 45-50-55-60-65(4)
WOD – 2 rounds plus 0.5 grasshopper.
Holy core! Jo..you are a bit sick for creating this WOD!
Wu as posted
Back squat
5@ 155, 155, 155, 155, 170
Worked on technique this am. Thanks Kevin your help made these feel much different.
WOD as posted
3 rounds even.
Good cardio, core work out.
Let,s you know how flexible you may not be ha ha
Gabriel
Congrats on passing you certification Ron and Jeff!
Obviously my core is extremely weak. I had nothing left for the 3rd round.
Never been a fan of MC’s, but GH’s just moved to the top of the ‘dislike’ list.
Congrats on your shoulder press PR! 2# on shoulder press feels like a helluva lot more π
Frank
WU x 2
Strength: back squat x 5
160-185-215-240-265 (matched 1 rep PR)
AMRAP in 7 min
15 sec Hollow Hold
*15 Mountain Climbers
15 sec Plank
*15 Grasshoppers
*MC and GH = 2 count
Score: 2 rounds + 15 moutain climbers
What an evil WOD
Congrats Ron and Jeff!
Lora, I have a question for you! Do you have an email I could send you a message at?
Lora
I was going to tell you to send me a message on Facebook, but I see you are taking a break from there.
Email me at lora.d at live.ca (of course use the @ symbol, not the word “at”). I hate leaving my email on message boards. π
Amanda
Elissa :
Kevin could jump from one to another like he was skipping threw a meadow.
LOL!!!!
Amanda
Strength: push jerks
5x 50-55-65-75-85
WOD: 2 rounds + 9ish grasshoppers. My cursing and grunting caused me to lose count.
natacha
WU x 2
OHS 5RM to 50#
WOD: 3 rounds + 5 grasshoppers… With all the grunting and all I had flashbacks of the birthing room!!
Lora
Great score on the WOD Natacha!
natacha
thanks…. just realized it was 5 mtn climbers and not grasshoppers… had enough of 3 rounds of those nasty things!
Heather S
MOB
WU x 2
Strength: front squat 3’s
105-115-130-140-145
WOD βNature Hikeβ
AMRAP 7 min
15 sec Hollow Hold
15 “pairs” Mountain Climbers
15 sec Plank
15 “pairs” Grasshoppers
Score = 3 rds + 4 grasshoppers
Cashout: 3 X 20sec suntanning stretch
Plank throw down with Jeff S
Great wod – especially liked the plank of course π π
Lora
Awesome work on the WOD Heather…and then a plank throw down? Crazy woman π
Marcel
Big congrats to Ron and Jeff on their level one cert — Great accomplishment guys!
Joanna
Back Squat x1
140 160 180 195 200 PR!!!
WOD:
3 Rounds + 8 Grasshoppers
What a lovely nature walk that was…
Congrats Jeff and Ron!
Lora
WOOHOO! Congrats on your back squat PR little one π
Wux2
Cleans
135×5 155×5 165×5 175×5
Wod
3rnds 7 mc
Heidi
WU x 2
Deadlift x 3: 150-160-170-180-180
WOD: 3 Rounds even.
Jeff S
Mob
2xWU
Squat snatch practice
45-45-65-65-85-85-65-65
Thanks for video analysis and tips Jo..
WOD
4 rounds 8 secs hollow body hold
Row with Evan S.. 500m.. 129.7.. WOOT WOOT!!
Oh ya and some plank thing with heather S.. She kicked my ass!! Lol
Amanda
Awesome, Heather! π
Jeff S
If you want to say ‘way to go heather’ do it on her post!! I’ll be shunning your high fives from here forward!! Lol. As Sheldon would say ‘you’re on my list’!! :))
Amanda
No, I definitely wanted to congratulate Heather on her plank win on your post, not hers. It’s way more fun this way.
Lora
Bahahaha! Way more fun!
Lora
Great job on the WOD Jeff!
Congrats on your row PR. I know you’ve been wanting sub 1:30 for a while now π
Sorry about your luck with the Plank War. Seriously, you’ve got to learn to pick your battles more wisely…LOL!
Joanna
AND it was after she did the WOD !
Nice job on the row, sorry we missed it.
Jeff S
God I love this banter!! π I’ll practise my plank, well right after i get my DU.. So you may have a bit of time!! Lol revenge is a dish best served cold, freezing in this case.. And heather, remember, paybacks a bitch! My call on the rematch.. Hoping for an abdominal injury for you!! :))
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…
I strongly dislike mountain climbers…. they kill me! Ill try to kill them first.
Oh,Elissa…its ok to HATE them…as long as you don’t SUCK at them π
Grasshoppers are worse!
I stronger agree with Maria, grasshoppers far more worse…
Also gotta agree!!! I sucked at grasshoppers…… and I thought I was flexible?? what the f%$@. Do not understand why I was practically unable to bring my foot that close to my hand, and Kevin could jump from one to another like he was skipping threw a meadow. Your not the flexible one Kevin!!
Big Congratulations guys!
I knew they’d have to put Ron in the front couple rows so he was easier to find than Jeff!
Awesome achievement!
Well done guys!
WU x 2
Strength: Push Jerk
5x 95-125-145-165-155-155 (Kevin, thanks for the coaching and congratulations on your Push Jerk PR… impressive)
AMRAP in 7 min
15 sec Hollow Hold
*15 Mountain Climbers
15 sec Plank
*15 Grasshoppers
*MC and GH = 2 count
Score: 3 rounds + 14 sec. plank
Well done Ron and Jeff!!
WUx2
Skipped strength for stretching my hamstrings (still sore from the sprints last week)
WOD: 3 rds + 8 second plank
Congrats Ron and Jeff
Push jerk to 170 PR
Wod Rx
3 rds 6 sec hollow hold
*making sure to touch shin against elbow on grasshoppers was very tough
Good job Ron & Jeff !!
Isnt it fun? Everytime there’s a new certified trainer we get to play “Where’s Waldo”! π
WU x 2
Skipping practice
Strength: Push Jerk x 5
105-120-120-115(3)-105-100 (I kept dropping weight to work on dip & landing technique)
Thanks for the coaching Kevin, Jerks were better at the end but still lots to work on.
WOD: “Nature Walk”
AMRAP in 7 min
15 sec Hollow Hold
15 Mountain Climbers (knee-to-elbow x2)
15 sec Plank
15 Grasshoppers (leg-to-arm x2)
3 rounds + 3 Mountain Climbers
I probably owed a few seconds of hollows as my knees kept creeping up, and I could feel my back start to round on the last GC’s, but otherwise it felt pretty good!… in a brutal workout kind of way.
Good work 7 am-ers!
Great job Jeff and Ron!! π
Congratulations Ron and Jeff. Great to have new trainers on board.
Congratulations Jeff and Ron. You are both going to be excellent trainers!
WU X 2
Strength: Front Squat X 5
75-85-95-105-115
WOD: βNature Walkβ
AMRAP in 7 min
15 sec Hollow Hold
15 Mountain Climbers (knee-to-elbow x2)
15 sec Plank
15 Grasshoppers (leg-to-arm x2)
3 Rounds
Congrats Ron and Jeff!
Wx1
Shoulder press (5) 45-50-55-60-65(4)
WOD – 2 rounds plus 0.5 grasshopper.
Holy core! Jo..you are a bit sick for creating this WOD!
Agree Jo is sick!! π
Way to go Ron and Jeff! Looking forward to your coaching! π
Wu as posted
Back squat
5@ 155, 155, 155, 155, 170
Worked on technique this am. Thanks Kevin your help made these feel much different.
WOD as posted
3 rounds even.
Good cardio, core work out.
Let,s you know how flexible you may not be ha ha
Congrats on passing you certification Ron and Jeff!
Good job Ron and Jeff!
WUx1
WOD: 3 rds + 22 mountain climbers
Wow “Nature Hike ” was no walk in the park! lol
22 Mountain climbers? Or 12?
That would be 11, I was counting up to 30 π
Great job!!
Congrats guys!!!! Fantastic editions to the training team!
additions π
HA!
Well technically the training team HAS been edited. π
This may have to be a change for change wod for me.. can’t be at the gym today and so need core work! π
MOB
WU x1
No Strength (I rarely do it at home – no coach π )
21-15-9
HSPU
Burpees
Sit-ups
8:29
HSPU’s got hard really fast after the burpees!!! LOL
wu x 2
strength – Clean x 5
95, 115, 125, 135, 135×3
WOD : βNature Hikeβ
AMRAP in 7 min
15 sec Hollow Hold
15 Mountain Climbers
15 sec Plank
15 Grasshoppers
Total rounds = 4 rounds & 5 sec Hollow Hold
cash out – suntanning stretch
impossible!! wow quel score!
WOW! Great score on the WOD Gilles!
WU x 2
2 x 500m Rows
1:33.3
1.42.2
Worked on skinning the car
WOD – “Nature Hike”
AMRAP in 7 mins
15 sec Hallow Hold
15 Mountain Climbers
15 sec Plank
15 Grasshoppers.
3 Rounds and 10 MC
WU X2
Strength: Power cleans
(x3) 65 – 75 – 80 – 85 – 90 – 100 (PR reps)
WOD: 2 Rounds + 10 sec HH
Obviously my core is extremely weak. I had nothing left for the 3rd round.
Never been a fan of MC’s, but GH’s just moved to the top of the ‘dislike’ list.
Shoulder Press 1RM
95×5-125-135-145-155-162 (PR, 2#) Booya!! π
WOD Rx = 3rds + 3sec Hollow Hold
Good work 5h30!!
Congrats on your shoulder press PR! 2# on shoulder press feels like a helluva lot more π
WU x 2
Strength: back squat x 5
160-185-215-240-265 (matched 1 rep PR)
AMRAP in 7 min
15 sec Hollow Hold
*15 Mountain Climbers
15 sec Plank
*15 Grasshoppers
*MC and GH = 2 count
Score: 2 rounds + 15 moutain climbers
What an evil WOD
Congrats Ron and Jeff!
Nice job Frank! Evil is right.
5 reps at 1 rep PR? Nice man!!!
WOW! Nice back squat PR! π
WU X 2 (pull up purple band.. small tiny kip)
Clean w’ Tracy x 1’s π
75 β 80 β 85 β 90 β 100 – 100
Wod:
2 reps + 2 grass hopper!
Very short & intense WOD… good job everyone!
Im in awe of people that have 4 rounds… and even 3!!! intense!
No more facebook for me…. my night seems full of possibilities! hehee.
MOB
WU x 2 (ring pullups and TTR for 2nd round)
Strength: cleans (x3)
65-85-95
* did about 15 reps of each to work on technique…
WOD “Nature Hike”
AMRAP 7 min
15 sec Hollow Hold
15 Mountain Climbers*
15 sec Plank
15 Grasshoppers*
* MC & GH = 2 count
Score = 3 rds + 5 Mountain Climbers
Holy core workout! Grasshoppers are evil critters!!!
Cashout = suntan stretch
Lora, I have a question for you! Do you have an email I could send you a message at?
I was going to tell you to send me a message on Facebook, but I see you are taking a break from there.
Email me at lora.d at live.ca (of course use the @ symbol, not the word “at”). I hate leaving my email on message boards. π
LOL!!!!
Strength: push jerks
5x 50-55-65-75-85
WOD: 2 rounds + 9ish grasshoppers. My cursing and grunting caused me to lose count.
WU x 2
OHS 5RM to 50#
WOD: 3 rounds + 5 grasshoppers… With all the grunting and all I had flashbacks of the birthing room!!
Great score on the WOD Natacha!
thanks…. just realized it was 5 mtn climbers and not grasshoppers… had enough of 3 rounds of those nasty things!
MOB
WU x 2
Strength: front squat 3’s
105-115-130-140-145
WOD βNature Hikeβ
AMRAP 7 min
15 sec Hollow Hold
15 “pairs” Mountain Climbers
15 sec Plank
15 “pairs” Grasshoppers
Score = 3 rds + 4 grasshoppers
Cashout: 3 X 20sec suntanning stretch
Plank throw down with Jeff S
Great wod – especially liked the plank of course π π
Awesome work on the WOD Heather…and then a plank throw down? Crazy woman π
Big congrats to Ron and Jeff on their level one cert — Great accomplishment guys!
Back Squat x1
140 160 180 195 200 PR!!!
WOD:
3 Rounds + 8 Grasshoppers
What a lovely nature walk that was…
Congrats Jeff and Ron!
WOOHOO! Congrats on your back squat PR little one π
Congrats Jeff & Ron!! psyched for you guys!
Wux2
Cleans
135×5 155×5 165×5 175×5
Wod
3rnds 7 mc
WU x 2
Deadlift x 3: 150-160-170-180-180
WOD: 3 Rounds even.
Mob
2xWU
Squat snatch practice
45-45-65-65-85-85-65-65
Thanks for video analysis and tips Jo..
WOD
4 rounds 8 secs hollow body hold
Row with Evan S.. 500m.. 129.7.. WOOT WOOT!!
Oh ya and some plank thing with heather S.. She kicked my ass!! Lol
Awesome, Heather! π
If you want to say ‘way to go heather’ do it on her post!! I’ll be shunning your high fives from here forward!! Lol. As Sheldon would say ‘you’re on my list’!! :))
No, I definitely wanted to congratulate Heather on her plank win on your post, not hers. It’s way more fun this way.
Bahahaha! Way more fun!
Great job on the WOD Jeff!
Congrats on your row PR. I know you’ve been wanting sub 1:30 for a while now π
Sorry about your luck with the Plank War. Seriously, you’ve got to learn to pick your battles more wisely…LOL!
AND it was after she did the WOD !
Nice job on the row, sorry we missed it.
God I love this banter!! π I’ll practise my plank, well right after i get my DU.. So you may have a bit of time!! Lol revenge is a dish best served cold, freezing in this case.. And heather, remember, paybacks a bitch! My call on the rematch.. Hoping for an abdominal injury for you!! :))
WU x 2
Strength: Press 1’s 45-50-55-65-70
AMRAP in 7 min
15 sec Hollow Hold
*15 Mountain Climbers
15 sec Plank
*15 Grasshoppers
*MC and GH = 2 count
Score: 3 rounds + 15 sec. plank