lol yes that’s me. This picture of Dave is reminding me of the masters men snatch ladder wod…the judges were all lined up next to the athletes and it was just about to start and Dave was about to go out. Robert, Marcel, Tom from MCF, and lots of other familiar faces were waiting to go, and one of them behind me yelled out “GO OLD GUYS!!!”…it made me LOL
The commend was funny but in all seriousness, there is nothing ‘old’ about these guys. They were awesome this weekend.
Amanda
comment, not commend
Maria
350 m straight arm row
Practiced DU’s, I think I’ve got the single-single-double-single-single-double..
WU x 1
Strength OHS x 5
55-65-75-80 (not low enough of this set)
WOD @ 65#
86 reps
This one left me saying..what Dafuq!?..:) Good job Gilles Heavy lunges!
Gillyon
Hahaha
Natacha
Good job with the DU… Sounds like you’ll be doing DU rx’d soon!!
Eric N.
I know she will! There’s no stopping her when she’s determined… Trust me…
Gillyon
Super pic! Go Dave!
Laura K
I saw David’s WOD 1. You gave it your all. Congrats.
Corinna
Great job Dave! Consistent performances throughout the week-end. Way to go!
Nice pic! Had the pleasure of judging David on the Deadlift-Sprint-Squat-DU-Sprint WOD, solid form throughout the whole thing! Never had to second guess his reps.
I did not understand the name of WOD until the first set of lunges *after* the burpees…”dafuq” indeed. Had a really good start, and kept the pace I wanted each round. Felt good considering I was sick in bed all day yesterday.
Nice work nooners!
Chris
Nice work Blake
Natacha
Nice score!!
Natacha
Can i come to 4:15 class?
Amanda
It’s not full…I’d say yes
Natacha
Thanks!
Caleb R
Mob
350m straight arm row
Wux1
Strength – overhead squat
Having a really hard time with this one. I cant seem to put any weight over my head in the OHS position. When I squat down I can barely hold on to the weight. Practice practice practice..
Don’t worry too much about the OHS. It’s a goat for many will come over time. Like you said, practice, practice, practice! I found doing them in my warm-up with a dowel, facing the wall helped with my balance a lot. Always something to work on!
Caleb R
Thanks for the encouragement and tip. I will try this tomorrow.
I favored going slow & steady on the lunges, try to have bar stopped on the ground at 29s to hammer out the burpees without wasting time. Great workout! Good job 5h45!
Mobility
350 m Straight Leg Row (150ish m were done with straight arms, instead! Oops!)
WU x 1
Strength: Push Jerk @ 5 x 35-40-45-50, then 4×55 – failed on last rep! :S
WOD: “Dafuq” w/20#
>>> if we ever had a “Most Aptly Named WOD” award, I think this would be a winner!
>>> Two things I don’t like in one WOD = SUPER fantastic awesomesauce, right there! LOL! 😛
Score: 62 or 72 (The more I over think it, the more I think I only did 62 – so, dafuq)
And I hit a brick wall when I went into the 2nd set of lunges.
I need to start pushing myself more n more. I find I pace myself a lot (to be safe) – then in workouts like today I realize last round that I know I could have gone faster in my burpees for more reps and better prs.
Oh well, live n learn. So feel free to tell me to go harder if you ever see me slow down. Chances are I’m subconsciously telling myself to conserve energy to be able to finish the WOD. *Biggest fear = incomplete wod
Thanks for the DU’s tips Jeff. That’ll be a working process.
Natacha
Sure only you know if you had some left in the tank… But experience ( and a list of injuries) tells me it’s better to take it a little too slow than too fast… Not a sprint but a marathon…
Marcel
mobility
350 m straight leg row
Group mobility
Clean pulls x 3
135 155 175
Front Squat x 2
115 165 175 180 180 180
A little Tabata Treat to end the class…Tabata power cleans @ 50% of max – 95#
Total = 53
Eric N.
Mobility
300M Straight Arm row
Foam rolling and Lacrosse ball work,
More mobility work with Kevin and Joanna
Clean Pulls x 3
75%-85%-95%105% (100-125-140-160)
Front Squats x 2
50%-75%-80%-85%-85%-85% (95-135-150-160-160-160)
TABATA Power clean @ 50% of Power Clean 1RM (75%)
Score:60
Such fun night! It was great sharing the bar with you Jeff and Rob!
Natacha
Mobility
350 straight leg row ( interesting…)
Wu x 2
Cleans 5 rm to 100# ( finally back to pre-injury weights on all lifts)
Wod with 65#: 90 reps
Lots if tight muscles stretch and lacrosse ball fun
Eric N.
WOW! Nice score!
Blake
Nice work! Awesome score!
jeff
Mobility
350m Straight leg row
Foam rolling and Lacrosse ball work,
More mobility work with Kevin and Joanna
Clean Pulls x 3
75%-85%-95%105%
I don’t quite have the feel for these yet not sure why.. trying to stay a bit lighter till it clicks
95-140-155-175
Front Squats x 2
50%-75%-80%-85%-85%-85%
95-135-150-160-160-160
These felt awesome tonight, working hard on form and sticking in the bottom of the movement for a two count is starting to pay off!! 🙂
to end the evening.. Kevin (with his normal “they are gonna hate me for this grin” ) says put 50% of your clean on a bar, starts the clock and says “tabata power cleans”.. 10 seconds later, no thought, no nerves.. just get er done! woot! so much fun, so much pain!
tabata @95 65 reps..
Melissa H
Mobility
350m straight leg row
WU x 1 (did 6 pull-ups with blue band and 4 with green…two more than yesterday…)
Strength: Cleans x 5
40-45-50-55 (ran out of time to do last round)
WOD
30 sec lunges 45#
30 sec burpees
Score: 49
Tried really hard to get to 50 with the last set of burpees…so close.
Jeremy L
Mobility
350 m straight leg row
WU x 1
WOD
30 sec lunges ( 75#)
30 sec burpees
total score was 60
Joey
Mobility
350 m straight leg row
WU x 1
WOD
30 sec lunges ( 65#)
30 sec burpees
Score: 67
Jason Gagnon
Mobility
350 M Straight Leg Row
WU x 1
Strength
Front Squat
95,115,135,155,175 x 5 PR 10#
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…
Go David!!!
Is that “Judge Amanda” in the background 🙂 ?
lol yes that’s me. This picture of Dave is reminding me of the masters men snatch ladder wod…the judges were all lined up next to the athletes and it was just about to start and Dave was about to go out. Robert, Marcel, Tom from MCF, and lots of other familiar faces were waiting to go, and one of them behind me yelled out “GO OLD GUYS!!!”…it made me LOL
The commend was funny but in all seriousness, there is nothing ‘old’ about these guys. They were awesome this weekend.
comment, not commend
350 m straight arm row
Practiced DU’s, I think I’ve got the single-single-double-single-single-double..
WU x 1
Strength OHS x 5
55-65-75-80 (not low enough of this set)
WOD @ 65#
86 reps
This one left me saying..what Dafuq!?..:) Good job Gilles Heavy lunges!
Hahaha
Good job with the DU… Sounds like you’ll be doing DU rx’d soon!!
I know she will! There’s no stopping her when she’s determined… Trust me…
Super pic! Go Dave!
I saw David’s WOD 1. You gave it your all. Congrats.
Great job Dave! Consistent performances throughout the week-end. Way to go!
Mob
350 Straight leg Row – 134.4 sec
WUx1
Strength: Cleans x5
80-90-100-110-120
WOD
5 Rounds
30 sec Barbell Lunge (65 lbs)
30 sec Burpees
74 Reps
Nice pic! Had the pleasure of judging David on the Deadlift-Sprint-Squat-DU-Sprint WOD, solid form throughout the whole thing! Never had to second guess his reps.
350 m strait leg row
Wux1
Strength squat clean x3
95 115 135 155 160
WOD. Debug 5 rounds
30 sec barbell lunges. 95lbs
30 sec burpees
Rounds. 67
Rob brydges
Squat cleans looked pretty smooth Rob! Something I definitely need to work on!
Mobility
350 Straight leg Row
WUx1
Strength:
Push Press x5
45-50-55-60-65(4)
WOD
“Dafuq” –> Yup.
5 Rounds
30 sec Barbell Lunge (35#)
30 sec Burpees
63 Reps
800m run
Mobility
350 Straight leg Row
WU X 1
Strength: Shoulder Press X 5
65-70-75-80(4)-80-85
WOD – “Dafuq”
5 Rounds
30 sec Barbell Lunge (55 lbs)
30 sec Burpees
65 Reps
400m Run
Mob
350 m Straight Leg row
Wux1
Strength Back Squat X5, 60-55-50-45-40
WOD – “Dafuq”
5 rounds
30 sec Barbell Lunges
30 sec Burpees
57 Reps
Mob / 350m Straight-Leg Row
WU x 1
Push Jerk x 5
115-130-140-145-145
(tied PR, but wanted to correct form rather than push for another PR)
“Dafuq”
5 Rounds
— 30 sec Barbell Lunges @ 105#
— 30 sec Burpees
Score: 86 reps
I did not understand the name of WOD until the first set of lunges *after* the burpees…”dafuq” indeed. Had a really good start, and kept the pace I wanted each round. Felt good considering I was sick in bed all day yesterday.
Nice work nooners!
Nice work Blake
Nice score!!
Can i come to 4:15 class?
It’s not full…I’d say yes
Thanks!
Mob
350m straight arm row
Wux1
Strength – overhead squat
Having a really hard time with this one. I cant seem to put any weight over my head in the OHS position. When I squat down I can barely hold on to the weight. Practice practice practice..
15-35-45-55-65 x 5
WOD
5 rounds
30 sec Barbell Lunges 65#
30 sec Burpees
71 Reps
Cash out rowed 1000m
Nice score Caleb!
Don’t worry too much about the OHS. It’s a goat for many will come over time. Like you said, practice, practice, practice! I found doing them in my warm-up with a dowel, facing the wall helped with my balance a lot. Always something to work on!
Thanks for the encouragement and tip. I will try this tomorrow.
Looking good Dave!
Mobility
350m row with straight legs (weird)
WU x 1
Strength: Deadlifts (x3)
135(10)-185-225-245-265-280
Great sharing a bar with you Dave..and thanks for workin’ your sports psychology magic 😉
WOD (with weight suggested by Kevin….Oh when will I learn?)
5 rounds
30 sec of barbell lunges @95#
30 sec of burpees
Total = 80 reps
*you know its bad when I am looking forward to the 30 sec of burpees…
Cashout – couch stretch 30 sec x 2 (each leg) *note to self, DO THIS MORE OFTEN!
Great work 4:15 crew 🙂 .
Im with you on the weight suggestion, but I was glad for it in retrospect.
Great work!
Nice job Lora! Those were some heavy lunges…
Great weight on the DL
@Home (noon)
Mob + WUx1
AMRAP 1 min – Push-ups = 41 (unbroken)
AMRAP 1 min – Pull-ups, strict = 10 (7 unbroken)
AMRAP 1 min – Air Squats = 55
AMRAP 1 min – Sit-ups = 30
Score = 136 (1min Rest in between cycles)
———————————————-
@CFM (5h45)
Mob + Row 375m (Straight Leg) + WUx1
EMOTM 10 min – Shoulder Press Ladder (60% + 5% increments)
97-105-113-122-130-138-146-153(X)
WOD @ 135# = 87reps … ouch
I favored going slow & steady on the lunges, try to have bar stopped on the ground at 29s to hammer out the burpees without wasting time. Great workout! Good job 5h45!
Man you killed it!!!!
Heavy!!
Big weight bud, nice work and wicked score!
Mobility
350 m Straight Leg Row (150ish m were done with straight arms, instead! Oops!)
WU x 1
Strength: Push Jerk @ 5 x 35-40-45-50, then 4×55 – failed on last rep! :S
WOD: “Dafuq” w/20#
>>> if we ever had a “Most Aptly Named WOD” award, I think this would be a winner!
>>> Two things I don’t like in one WOD = SUPER fantastic awesomesauce, right there! LOL! 😛
Score: 37 (boo hiss!)
I started with the straight arms too!!
Wux1
Back Squat x5
155 175 190 200 215
WOD @ 120
78
mob 350 straight leg row
wux 1 strength back squat x 5 135 185 195 205
WOD @ 105
65
Row
Warmup with c2b pull-ups and toes to bar (yay for getting the kip)
Snatch practice with 55lbs
WOD @65lbs
86 (totally messed up my counting, so I went with the lower number)
Um..that second round of lunges was terrible.
Worked on false grip ring pull-ups
Yay for the kip! Not there yet
Mob / 350m Straight-Leg Row
WU x 1
Deadlift x 5
115-125-130-140-145
“Dafuq”
5 Rounds
– 30 sec Barbell Lunges @ 65#
– 30 sec Burpees
Score: 62 or 72 (The more I over think it, the more I think I only did 62 – so, dafuq)
And I hit a brick wall when I went into the 2nd set of lunges.
I need to start pushing myself more n more. I find I pace myself a lot (to be safe) – then in workouts like today I realize last round that I know I could have gone faster in my burpees for more reps and better prs.
Oh well, live n learn. So feel free to tell me to go harder if you ever see me slow down. Chances are I’m subconsciously telling myself to conserve energy to be able to finish the WOD. *Biggest fear = incomplete wod
Thanks for the DU’s tips Jeff. That’ll be a working process.
Sure only you know if you had some left in the tank… But experience ( and a list of injuries) tells me it’s better to take it a little too slow than too fast… Not a sprint but a marathon…
mobility
350 m straight leg row
Group mobility
Clean pulls x 3
135 155 175
Front Squat x 2
115 165 175 180 180 180
A little Tabata Treat to end the class…Tabata power cleans @ 50% of max – 95#
Total = 53
Mobility
300M Straight Arm row
Foam rolling and Lacrosse ball work,
More mobility work with Kevin and Joanna
Clean Pulls x 3
75%-85%-95%105% (100-125-140-160)
Front Squats x 2
50%-75%-80%-85%-85%-85% (95-135-150-160-160-160)
TABATA Power clean @ 50% of Power Clean 1RM (75%)
Score:60
Such fun night! It was great sharing the bar with you Jeff and Rob!
Mobility
350 straight leg row ( interesting…)
Wu x 2
Cleans 5 rm to 100# ( finally back to pre-injury weights on all lifts)
Wod with 65#: 90 reps
Lots if tight muscles stretch and lacrosse ball fun
WOW! Nice score!
Nice work! Awesome score!
Mobility
350m Straight leg row
Foam rolling and Lacrosse ball work,
More mobility work with Kevin and Joanna
Clean Pulls x 3
75%-85%-95%105%
I don’t quite have the feel for these yet not sure why.. trying to stay a bit lighter till it clicks
95-140-155-175
Front Squats x 2
50%-75%-80%-85%-85%-85%
95-135-150-160-160-160
These felt awesome tonight, working hard on form and sticking in the bottom of the movement for a two count is starting to pay off!! 🙂
to end the evening.. Kevin (with his normal “they are gonna hate me for this grin” ) says put 50% of your clean on a bar, starts the clock and says “tabata power cleans”.. 10 seconds later, no thought, no nerves.. just get er done! woot! so much fun, so much pain!
tabata @95 65 reps..
Mobility
350m straight leg row
WU x 1 (did 6 pull-ups with blue band and 4 with green…two more than yesterday…)
Strength: Cleans x 5
40-45-50-55 (ran out of time to do last round)
WOD
30 sec lunges 45#
30 sec burpees
Score: 49
Tried really hard to get to 50 with the last set of burpees…so close.
Mobility
350 m straight leg row
WU x 1
WOD
30 sec lunges ( 75#)
30 sec burpees
total score was 60
Mobility
350 m straight leg row
WU x 1
WOD
30 sec lunges ( 65#)
30 sec burpees
Score: 67
Mobility
350 M Straight Leg Row
WU x 1
Strength
Front Squat
95,115,135,155,175 x 5 PR 10#
WOD
5 Rounds
30 sec Lunges (95#)
30 sec Burpees
Score: 81