We have a lot of stuff coming up. Here’s the list:
Nov.24 – Black Friday deals might come early
Nov.26 – Cara and Dom weightlifting meet in Halifax
Nov.27 – Pelvic Floor seminar for ladies
Dec.3 – Hosting the AMRAP Battle Series (NEED JUDGES!)
Dec.10 – CFM Holiday Get-Together (sign-up at the gym)
Deadlifts
4 sets of 12
EMOM for 15 min
1 Deadlifts (115/85#/50% of PJ)
2 Hang Power Cleans
3 S2OH
4 Box Jumps (30/24”)
Pls cancel my 6 am, thanks. Paul
WUx1
Group WU
Deadlift
4 sets of 12
165-175-185-185
EMOM for 15 min
1 Deadlifts (100#)
2 Hang Power Cleans
3 S2OH
4 Box Jumps (30″)
All rounds under 25secs
$out 100 flutter kicks
Wu mob and gwu
Deadlifts
4 sets of 12
#155-175-195-195
EMOM for 15 min
1 Deadlifts #95
2 Hang Power Cleans
3 S2OH
4 Box Jumps (24”)
Thanks Patrick, I think it was a good day to start back after a month off? Will let you know tomorrow. 😊
Way to pound it out Greg…good job.
Thanks Mark I am going to feel this one.
Great to see you back at it!
Thanks Shawn, missed the group and working out for sure.
Great to see you back at it Greg!!
WUx1
Group WU
Deadlift
4 sets of 12
85-55-55-55#
Started at 50% of my DL, but reduced to the WOD weight because my rib was starting to hurt. The sets at 55# felt good though.
EMOM for 15 min
1 Deadlifts (55#)
2 Hang Power Cleans
3 S2OH
4 Box Jumps (20″)
$out 100 flutter kicks
Thanks Patrick!
Mobility
WU x 1
Group WU + Mobility
Deadlifts
4 sets of 12
85-95-105-115#
WOD: EMOM for 15 min
1 Deadlifts (@60#)
2 Hang Power Cleans
3 S2OH
4 Box Jumps (20”)
Cashout: 100 flutter kicks
Thanks Patrick. Good job everyone!
Good work…fun getting back into it!
MOB + Group WU & MOB
Deadlifts
4 sets of 12
135# – 155# – 175# – 195#
EMOM for 15 min
1 Deadlifts (115/85#/50% of PJ) – 95#
2 Hang Power Cleans
3 S2OH
4 Box Jumps (30/24”) – 20″
$OUT – 100 Flutter Kicks
Deadlifts
4 sets of 12
185-205-225-245
EMOM for 15 min
1 Deadlifts (115/85#/50% of PJ) – 105
2 Hang Power Cleans
3 S2OH
4 Box Jumps (24”)
All rounds about 30secs. Might try 30″ next time.
Thanks Patrick!
A sweet little jerk, who will remain nameless, woke me up at 3 am and I just couldn’t get back to sleep and decided to go to 6 AM class.
Group WU + Mobility with Heidi
Deadlifts thanks for sharing with me Gabe!
4 sets of 12
205-250-250
EMOM for 15 min
1 Deadlifts (115/85#/50% of PJ) 10 rds @ 95, 5 rds @ 115
2 Hang Power Cleans
3 S2OH
4 Box Jumps (30”)
So I saw 15 rounds and like any normal human said “holy F*, that’s a lot”. So I scaled to 95 and the first 5 rounds felt great and I anticipated it to go downhill from there, but it really never did so i upped it back to Rx for the last 5 rounds. Dare I say, I enjoyed that one?
Thanks Patrick
Haha, nice to see you this morning Cam!
Deadlift x12
85-105-115-125-135
WOD
EMOM 15 mins
1 deadlift @40#
2 HPC
3 S2OH
4 box jump step ups(12″ box)
I don’t think I picked a heavy enough weight for me because I wasn’t silently cursing Kevin’s name under my breath😛
Thanks Kevin! Nice to meet you Mario! Great job 8:30 class!
You’ll be cursing on Friday when you come.
Deadlift x12
125-145-155-165
WOD
EMOM 15 mins
1 deadlift @75#
2 HPC
3 S2OH
4 box jumps- 24″ box
I struggled as to do this RX because it was 15 rounds, but totally should have… I was done each round anywhere between 27-29 seconds. Liked this one and want to try RX
Nice work Ange!
Deadlifts
4 sets of 12
85-100-110-115lb
EMOM for 15 min
1 Deadlifts (50% of PJ) 55lb
2 Hang Power Cleans
3 S2OH
4 Box Jumps (30/24”)
Cashout 100 flutterkicks
Mobility
WU x 1
Group WU + Mobility
Deadlifts
4 sets of 12
85, 95, 110, 120
WOD: EMOM for 15 min
1 Deadlifts (10 sets at 45, 5 sets at 55)
2 Hang Power Cleans
3 S2OH
4 Box Step Ups (20”)
Cashout: 100 flutter kicks
After the last EMOM, I had a great fear of loading on too much weight. As it turned out, I should have done the whole thing at 55. It was very civilized, this workout.
Great to see the whole gang today back in action…plus Cam! Woot!! And evidently, Paul wasn’t there.
Thanks Patrick.
Deadlift x12
135-165-185-215-235#
WOD @ 95#
Nice pic Mario!
mob wux1
group mob wu
deadlift
4 set of 12
135×12 185×12 205×12 205×12
EMOM for 15 min
1 DL 85#
2 HPC
3 S2OH
4 box jump 20 in walk on
Amanda, I’m posting!
Deadlift
4 sets of 12
40# wu – 55# – 65# -75# I stopped there, because I was starting to feel my back. Before this class, I haven’t lifted anything heavier than 50# in several months… so, this is huge progress!
EMOM for 15 min
1 Deadlifts (45#)
2 Hang Powercleans
3 S2OH
4 Box Jumps (24″)
During the last 4 rounds, I definitely felt my back. Hopefully it’s just muscle soreness! It made me focus on form and bracing, though!
Haha thank you!
Take it easy on your back, do small increases at a time and assess how it feels
Deadlifts
4 sets of 12
80 – 85 – 90 – 95
EMOM for 15 min
1 Deadlifts 40#
2 Hang Power Cleans
3 S2OH
4 Box Jumps 20″
The Deadlifts felt good, and I was going to try for 100 but I ran out of time.. Darn
I felt I went a bit light, but I was worried about how tough it would feel towards the end of the wod.. I also realized I needed to work on my bracing for overhead movements, my lower back was a bit achy this afternoon..
I like the progressive movement in the wods..
Cash out was 100 Flutter kicks, I did 200 just because I am used to doing 4 counts..
Thanks Kevin
Psst.. you play the best tunes!
Thanks! And love that you did 200 anyway
Deadlifts
4 sets of 12
85#-95#-95#
Only completed 3 sets. I struggled to keep my core engaged for the last 6 reps of my 3rd set so I called it.
EMOM for 15 min
1 Deadlifts (35# for 7 rounds, 45# for 8)
2 Hang Power Cleans
3 S2OH
4 Box Jumps (18″)
Amber, did you use the orange box? If so, it’s 20″.
Whoops! 20″ box jumps for me. Thanks Stacey!
Mob, WU
Group WU
Deadlift x12
155 – 180 – 200 – 220
EMOM 15 min
1 DL 65#
2 HPC
3 S2OH
4 Box jump 24″
Cash out 100x flutterkicks
LOOK AMANDA I POSTED!
Haha thank you!
And nice work on your box jumps tonight!
Group Wu and mobility
Deadlifts x 12
225/315/315/315
EMOM for 15
1 deadlift @ 115#
2 hang power clean
3 s2oh
4 box jumps @ 30”
Great emom, thanks for the class Patrick!! Nice to see the big class this morning!!
WUx1
Group WU
Deadlift
4 sets of 12
205-225-255-255
EMOM for 15 min
1 Deadlifts (100# for first 3 rounds and 115# for remainder)
2 Hang Power Cleans
3 S2OH
4 Box Jumps (30″)
$out 100 flutter kicks
Mobility
WU x 1
Group WU + Mobility
Deadlifts
4 sets of 12
115-125-135-145#
WOD: EMOM for 15 min
1 Deadlifts (@75#)
2 Hang Power Cleans
3 S2OH
4 Box Jumps (24”)
Cashout: 100 flutter kicks
Big deadlift numbers!
Deadlifts 4 sets of 12
70# – 75# – 90# – 100#
EMOM for 15 min
1 Deadlifts
2 Hang Power Cleans
3 S2OH
4 Box Jumps (12” 25# plate)
Weight: 6 rounds @ 35# and then Amanda was so kind to add plates to make it 45# for the remaining 9 rounds.
Amanda is so kind.
Omg, I can’t get comfortable. My hamstrings are already yelling at me!
Totally could have done a higher box, too 🙂
Deadlifts
4 sets of 12
I had 100# on the bar, but was having technique issues, so didn’t do 4 sets…. Did several small sets & finished with 2 sets 12.
EMOM for 15 min
1 Deadlift (55#)
2 Hang Power Cleans
3 S2OH
4 Box Jumps (24”)
It felt a little light. Was :30 each round.
Dead Lifts x 12:
85-85-85
Keeping weights light. My back is feeling better, but didn’t want to push it.
WOD with 60# and 24″ box.
Had a great work out & got my sweat on, but or future reference, I could have handled 70#-75# I think. It was the box jumps that got me.
Nice big group at 6:00 this morning.
For future reference, this workout is intended to be light. It’s not heavy. It’s not moderate. Light. L-I-G-H-T. A chance to focus on form/technique. There’s no score. No time. Just you and barbell (and a really high box). We have plenty of other workouts coming up that are heavy and hard.
WUx1
Group WU
Deadlift
4 sets of 12
185-250-250-250-250
EMOM for 15 min
1 Deadlifts (85#)
2 Hang Power Cleans
3 S2OH
4 Box Jumps (30″)
Next time 95#
$out 100 flutter kicks