Today is the last day to order a t-shirt/tank. Please bring your money in ASAP. Thanks!
Next Prep Course starts Aug.23!
Also, we will be hosting a “Bring your Parents” night at the gym on Aug.16 from 7-8pm.
“Daniel”
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Compare to Aug.17/10
Pls cancel 6 am. Thx
Got it
WU x 1, 400m run, 20 wallballs @ 8#, 10′
Group mobility and movement practice
Hero WOD “Daniel”
50 Ring Rows
400 m run
21 Thrusters @ 35#
800 run
21 Thrusters
400 m run
50 Ring Rows
24:09
The runs were interesting… 🙂
Cashout: Couch Stretch, Suntanner Stretch
Excellent coaching Shane, some great tips to help with pacing! Nice work all.
Great job Jackie ☺
Thanks Greg. Miss you buddy!
Thanks Jackie miss you guys as well.
You did awesome this morning Jackie!!!
“Daniel”
For time:
50 ring rows
400 meter run
21 thrusters, 55lb
800 meter run
21 thrusters
400 meter run
50 ring rows
23:46
Went lighter on the thrusters than my 60% but it was the right move.
Hero WOD “Daniel”
50 Pullups
400 m run
21 Thrusters @ 45#
800 run
21 Thrusters
400 m run
50 Pullups
time = 19:35
Thanks Shane and thanks for the tips on my pullups! 🙂
Note to self: Maria did 45#, I should probably go a lot lighter!
NO! haha, I have sciatic problems I’m dealing with, 45# for you! 🙂
They looked awesome, small things big difference… Also fantastic time.
First day back
On the road ran 3.2k ; 18 min
Good to be active again
Great job Greg! See you at the gym soon!
Thanks Maria will be there next Monday
Great time for 3.2K Greg I guess you are keeping things well oiled while you are away!
Thanks Jackie, taking lots of fish oil but not sure if that is what you mean! Ha ha
Nice Greg, fast on the run. See you soon!
Wod Rx’d
16:36 (1:44min PR!)
R1 Pullups – 12-10-8-5-5-5-5
R1 Thrusters – 16+5
R2 Thrusters – 11+6+4
R2 Pullups – 12+10+6+2+5+3+3+3+singles
Crazy fast!! I wonder if all the swearing helps? I should try it!! haha
I was swearing at my hands for ripping. Stupid skin.
OH! I didn’t know they ripped! Ouch!!
I have 7 separate tears… stupid pull-ups. I really need to learn to grip the bar better.
Whoa!! Nice time Kevin.
Fast Kevin, sucks about the hands. But still a huge pr!!
“Daniel”
50 ring rows
500m row
21 Thrusters @55#
500m row
21 Thrusters @35#
500m row
50 ring rows
Time: 23:40
Well, that was a “switch it up on the fly” type of workout and you know what?
IT WAS OKAY!!!
Last year, I would have been upset about stripping off the bar during the second round of thrusters. But this year, I realized that I had chosen a weight too heavy for me and went lighter in the second round so I could get the work in and finish under the time cap.
Awesome job Tara!
Thanks Jackie 🙂
Nice work Tara!!
Thanks so much Shane!
Daniel Rx
20:52 (in 2010 I only finished 22 of the last 50 pullups at the 25 min cap so just a ‘lil PR)
Wowsers, huge pr!!!!
Daniel”
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Score 20:12 with 70# thrusters.
Still working on my form on the thrusters but weight felt light. Add 5-10 next time
Compare to Aug.17/10
Good work Patrick!!
“Daniel”
50 ring rows
400m run
21 Thrusters @55#
800m run
21 Thrusters
400m run
50 ring rows
Time: 21:21
Thanks Shane!
Right back on track with your running Laura. Nice time on the WOD.
Everything looked great this morning Laura, as always 😉
Thanks guys 🙂
Daniel
With 30 Pullups instead of 50
19:43
Thanks Kevin! Fun nooner!
Nice job Mel, all 50 next time!!
WOD Rx’d…DNF.
I was torn on whether I should scale the wod to 30 pullups because I haven’t been very consistent at the gym this summer but I managed around 35 in under 2 minutes for the little test so I kept going. I stayed under all the little mini caps throughout, and then my last set of pullups were very, very slow. I had 24 pullups left at the 25 min cap.
If I hadn’t taken so much time off I would have easily finished this one today. That knowledge has given me some much needed motivation to get my ass back to the gym regularly. 🙂
6 years ago I used a big thick band for my pullups (we do ring rows now though) and I used 55# for my thrusters in 23:10. I like that progress.
Nice work Amanda, yes you need to get back to the gym regularly to Wod as well as the coaching!!! ☺️
Miss you Amanda!
WOD:
With 65# thrusters and ring rows…
20:18
Thanks for a fun nooner coach Kevin!
Mob
WU x1
400m run
20 WB(10#)
Group Mob & WU
Daniel 25 min cap
50 RingRows
400m run
21 Thrusters(40#)
800 m run
21 thrusters
400m run
50 RingRows
Time: 21.04
Mob WU 400m run 20 WB 14#
“Daniel”
For time:
50 Pull-ups (scaled to ring rows)
400 meter run
95 pound Thruster, 21 reps 45#
800 meter run
95 pound Thruster, 21 reps 45#
400 meter run
50 Pull-ups (scaled to ring rows)
Time: 23:11
Thanks everyone for the push at the end, def underestimated those ring rows.
“Daniel”
For time:
50 ring rows
400 meter run
95 pound Thruster, 21 reps 45#
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Ring rows
22:45
Blah that was rough but I liked it !!
Solid work tonight Janet.
Mobility
WUx1 + 400m run + 20 wallballs
Group mobility
“Daniel”
For time:
50 pull-ups
400 meter run
95 pound Thruster, 21 reps 65#
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 pull-ups
23:46 Rx
Great job on the pull ups Amy.
“Daniel”
50 Pull-ups
run 400 m
42 thrusters (95/65/60%) @ 55#
run 800m
42 thrusters
run 400m
50 Pull-ups
23:17
Wasn’t sure what to do for pullups/ring row, etc. Shane gave me little time caps and I was well under the cap for pullups so kept going with them. Tore the hell out of my hands. Also today was the first time I paid attention to the efficiency during thrusters talk and I managed to squat clean each of the first reps as well as take my breaths at the top instead of trying to breath during. What do you know? They were so much easier.
Next time use 65#
What a WOD to come back to after a weekend of little sleep, jet leg and lots of wine 😳
WOD rx’d
19:38
Loved my strategy today. Used Kevin’s pull-up suggestion and Shane Hayes thruster breakdown. Worked amazing. It was fun chasing Shane at the nooner. Crazy good time!
Pukie was knocking on my door.
What was Kevin’s pullup suggestion?
12, 10, 8, 5, 5, 5, 5
50 Pull-ups (ring rows)
400 meter run
Thruster, 21 reps @ 35#
800 meter run
Thruster, 21 reps @ 35#
400 meter run
50 Pull-ups (ring rows)
Time: 23:37
Last set of ring rows was horrible!
They may have felt horrible, but they looked great. Way to dig deep and push through.
Daniel
Scaled all movements to:
50 Ring Rows
500 m row
21 thrusters @ 55#
1000 m row
21 thrusters @ 55#
500 m row
50 ring rows
Time = 24:54
That was a tough one. The ring rows did not go well at all. I was too horizontal to start and my feet were slipping on the floor, I & started failing these early on. The rowing was…well rowing. Thrusters fell pretty good. (weird to say so, but best part of the WOD) Not sure why I scaled these. I think 42 of them scared me a little. Next time, stick with 65#. I need to get back to working harded on my pull ups.
WU x 1, 400m run, 20 wallballs @ #10
Group mobility and movement practice
Hero WOD “Daniel”
50 Ring Rows
400 m run
21 Thrusters @ 50#
800 run
21 Thrusters @ 50#
400 m run
50 Ring Rows
19:58
Cashout: Couch Stretch, Suntanner Stretch
Excellent coaching Marcel great tips to help with pacing! Nice work all….
Wod Rx:
20:01
“Daniel”
For time
50 ring rows
400m run
21 thrusters 65#
800m run
21 thrusters
400m rows
50 ring rows
20:33
“Daniel” as RX’d
21:20
Daniel
For time
50 Pull Ups – Scaled to 30
400m run
21 thrusters 95# – scaled to 65#
800m run
21 thrusters
400m rows
30 Pull Ups
Time – 21:33
I’ll call it a PR, but with less weight on the bar. Scaled appropriately.