Reminder that tomorrow is Change for Change. Bring $5 to switch up your workout.
Congrats to all the Paleo Challengers!! Remember to complete your benchmarks by tomorrow!
Today is a double strength day. Work your way down the strength rotation.
If you have extra time, work on a “goat” (something you suck at).
Or try this week’s member challenge.
And if you have a few minutes, watch the video below.
[youtube=http://www.youtube.com/watch?v=x9KytVYCg40]
Mobility
500m row – 1:39.7
WU x 1
Power Clean x 5
95-105-115-115-125
Push Jerk x 5
95-105-115-120(4)-110
Member challenge: 20 2for1 wall balls for time – 1:20
500m row – 1:39
Back squats
135×3
225×3
255×2
275×1
290×1
300×1 (freaking PR!!)
It’s been a long ass time since I changed that number on the board.
300 baby !!! Whooooooo !!
Nice work coach! You killed it this AM.
Great work, nice PR!
Wow that is AWSOME!! Good Job Coach 🙂
Awesome work Coach!
Wow….now that is a heck of a back squat. Congrats.
Sweet, nice job coach!!
(Finally) managed to get my registration through for the Open…
http://www.youtube.com/watch?v=1DibY56WF44
Lol
500m Row – 1:44
WU x 1 w/ Chest-to-Bar
Push Press x 1
140(3) – 155(2) – 165 – 170 – 175 (PR)
Back Squat x 1
200(3) – 215(2) – 230 – 240 – 245 (PR)
Skipping:
100 unbroken singles x 2
Now if only I could not move 5 ft across the floor when doing them!
mobility
Wux1
EMOTM Deadlifts
5 mins 3 reps #195
5 mins 1 rep every 30 secs #260
5 mins 3 reps #195
EMOTM Push Press
5 mins 3 reps #135
5 mins 1 rep every 30 secs #165
5 mins 3 reps #135
Mob
500 m row
Wu x 1 (with 10 kipping ring rows no band… Not unbroken)
Shoulder press
5 x 60-65-70
3x 75-75
Front squat 5 rm to 135#
member challenge
20 2f1 wall balls with 10#: 1:32
500m row – 1:35.5
OHS
Lets just say I need a lot of work and will redo this strength soon. Need to use the 3 sec hold at the bottom of the squat to find that balance of locking shoulders while keeping arms vertical.
Mem Challenge 1:3?. Did two goats with one med ball on this one.
Wux1
500 m row. 1:34.7 pr.
Double strength
Hspu x5. Strict.
2x45plate abbMat
1×45/1x25plate abbmat
1×45/ 1x10plate(fat 10) abbmat
1×45/1x10plate(skinny10) abmat
1x45plate abbmat
Rx so close. But No rep
Rob Brydges
Have you tried band-assisted HSPU? Helps getting the shoulder endurance, with full range of motion no matter which band thickness (scale) you use.
Nice row PR Rob!
Mobility
500m Row (2:09)
WU x 1
WOD – Double Strength
Front Squat
5 x 65-70-80-90-90
Deadlift
5 x 70-80-95-105-100-105 (practiced technic…..)
Goat
– Toes to bar I DID 5 IN A ROW !!!!! For the past 2-3 weeks, I’ve been doing knees to elbows for my warmup instead of situps and it paid of 😀
– Ring dips with tiny purple band (10 in a row)
Thanks Kevin for the tips for my deadlifts and thanks Jo for the tips for ring dips 🙂
Mobility
500m Row (1:52)
WU x 1
WOD – Double Strength
Cleans x 5
65-70-75-85-95#
Push Jerk
85-95-105-115#
Practiced skipping. Not so great today.
Nice sharing the bar with you, Chantal.
Mobility
500m Row
WU X 1
OHS X 5
70-80-90-95-100
Shoulder Press X 5
135-145-155-165(4)-170(1)-170(2)
mob 500 metre row wu x 1
front squat x 5 135 155 175 185
dead lift 185 x 5 225 x 5 275 x 5 300 x 3
WU X 2 (Down a band and was able to do 10 pullups in a row yay!)
Paleo Benchmarks
21-15-9 Burpees/ KBS 20#
3:47 (PR of 48 sec.)
Row 2 km
8:45.6 ( PR of 11.8 sec)
I am so happy I decided to do the Paleo challenge. I feel much healthier 🙂 Thanks for all the encouragement/ advice and recipes everyone! Congrats to everyone for a job well done!
Also, just received an e-mail… today was my 100th class (crazy)
Great job!
Congrats on feeling healthier and putting your heart into those 100 classes.
Great Paleo scoresTania! And congrats on the pull-up improvement!
Mobility
WU x1
Paleo Benchmarks
21-15-9
Burpees
KBS 35#
Time: 5:00 Old Time: 6:09
Row 2k
Time: 7:45. Old Time: 7:58
I definitely saw improvements this time!
I really really really wanted under 7:45 on my row. I will be trying again soon.
You know that anything under 8min for 2k is ridiculous!?
I have row envy. Nice job Kimmy.
I knew you were going to beat your last row time! Great job!! Huge PR on the Burpee/KBS WOD too! WOW!
Wow…THAT’S AWESOME!!
signed up for the games last night
wux1
500m row
time= 1:38.1 PR of 1 second
shoulder press x5
95-105-120-135(3)-150(F)
front squat x5
155-185-210-235(2)-260(F)
wasn’t feeling it tonight…might have been the energy crash after the 500m row
great sharing the bar with you Jeff S
Great row PR there Frank!
Great to hear you are on the team Frank!
Mob + 500m Row + WUx1
Got my first Muscle-Up tonight! (Thanks Jeff for your advise along the way)
Benchmark #1
4:22 -> PR by 1min 36sec
Benchmark #2
7:30 -> PR by 22sec
That sums up my Paleo Challenge – couldn’t be happier!
Looked easy!
Your muscle-up was awesome! Congrats!!
Witness it, excellent job! You put in alot of work plus Paleo and it paid off!
Way to go Sebastian…I am sorry I missed it, but I have seen all your hard work you put into it lately. I am very happy for you.
Congrats on your muscle up! Happy I was there to see it. It looked easy…like you were floating! Awesome improvements on your benchmarks too!
Wicked! Congrats on the MU!
Sweet Paleo PRs as well!
Nice to see so much improvement!
Nice job tonight sebastian, the MU was pure. Looked so easy for you, hard to believe you’d never had one before! You put in the work to get it and it paid off, was happy I was there to see it!
Congrats man!
I’m still chasing mine!
A great day for you!
Yeah! Yeah!
Mob
Row 500m –> 1:35.4 (PR of 0.1 of a second)
WUx1
1st Strength – Cleans X5
115-135-155-165-175
Then did a few 1 rep to catch up to my front squats as per Kevin
185-195-205(PR) Did a second 205 that was way better than the 1st.
2nd Strength – Push Jerk X5
95-105-115-125-135×4( 5th rep failed)
Then tried the Roll out, was fun and will add it to my routines.
Note: From 165# and up on the Cleans where actually Squat Cleans.
You were nailing them Gabriel!
Looked very strong.
Mobility
500m easy row
WU x 1 (ring dips and T2B)
Double Strength Day 🙂
Push Jerk (x5)
45(10)-65-95-105-115-125-125(work on form)-95(work on form)
*need to work on keeping heels down
*need to dip a little more shallow
OHS (x5)
45-65-85-95-105-110
*from floor, so 1 snatch for each set
Love double strength days
mob
500m row 1:31.1
WU x 1
OHS x 3
95-115-135-145-155 (pr for reps) Thanks for sharing the bar Frankie
press x 3
95-135-140-145-155
did some MU and was able to string off 8 consecutive! very happy with this as I’ve had a mental block at 5 for the longest time!
Mobility
WU x 1
Push jerk x 5
115-115-120-125-130
OHS
45-65-80-95-105
Thanks Kevin for the should stretch made the OHS easier.
Congrats on the MU Sebastian!!!
MOB
Row 500m (I didn’t realize we were pushing for PRs on the row)
Time: 1:47
WU x 1
Dead Lifts x 5
135-185-205-225-235
Got Kevin to explain how to climb a rope.
Climbed the rope.
Then booked it to rehearsal.
Now I’m tired and hungry!
Great work 6:45 crew!
Mob and wu
Row 500m 134.3
Back squat
155-175-195-215-225
Took my time in between sets
Mobility
Row 500M = 1:47.4 (no PR this time)
WU x 1
Double Strength
Shoulder Press
65,75,85,95,115 x 5 Tied my PR
Front Squat
95,125,135,165,190 x 5 PR #10
did one set of unbroken Double Under and hit 80 this is my new PR
Then worked on Muscle ups transition and then on the ring Kevin Help alot Thanks for that!
need to get one of those Muscle up in the next month or 2.(NEW GOAL)