This Saturday starting at 7:20am, we will have Rebecca back to complete some post-body comp tests. If you’ve never had one done, you can also sign up. Cost is $25.
Wednesday is the last day to sign up for the Hopper – https://raceroster.com/events/2014/2959/atlantic-hopper-event
Deadlift
40×8
60×5
70×3
80×2
86×2
92.5×2
100×2
Fran
21-15-9 reps of:
Thrusters (95/65#)
Pullups
*10 min cap
Compare to July 29/13
Please cancel7am
Got it
Mobility plus WU×2
Group warm
Strength: deadlifts:
40%@40 x8
60%@65 x5
70%@75 x3
80%@85 x2
86%@90 x2
92.5%@95 x2
100%@105 ×2
Then tried 110 ×2 (felt good) 🙂
WOD: Fran:
21-15-9
-thrusters @35
-pull ups scaled to ring row
Time:6:19
Great work 6amers…..great class Mario!!!
Happy Monday all! 🙂
Fast work Ginette!
Fast Ginette!
good job on your deadlift
Mobility
WU×2
Group wu
Strength: Deadlifts:
65 x8, 90 x5, 110 x3, 120 x2, 130 x1, 120 x2, 120 x2
WOD: Fran (10 min cap)
21-15-9
-thrusters 25#
-pull ups (green & red bands)
Time:6:44
cash out – couch stretch & McKenzie push ups
Mobility
WU×2
Group wu
Strength: Deadlifts
115×8
170×5
200×3
230×2
245×2
265×2
290×2
WOD: Fran Rx
21-15-9
-thrusters
-pull ups
Time-8:23 (36 sec PR)
cash out – couch stretch
Good job on the PR!
… which you should write down on the PR board.
I will definitely do that, thanks for the reminder.
Nice PR Shawn!
M+WUx2
Group WU
Deadlifts:
40% x8 @ 50lb
60% x5 @ 70lb
70% x3 @ 85lb
80% x2 @ 95lb
86% x2 @ 100lb
92,5% x2 @ 110lb
100% x2 @ 120lb
WOD: Fran
21-15-9
Thrusters @ 40lb
Pullups (ring rows)
Time: 6:22
Cashout:
Couch stretch, 2×30 secs each leg
Two 1min planks
Mobility
WU×2
Group WU
Strength
Deadlifts
40% x8 @ 100lb
60% x5 @ 150lb
70% x3 @ 175lb
80% x2 @ 200lb
86% x2 @ 215lb
92,5% x2 @ 231.50lb
100% x 1 @ 250lb (did not try for a second time, felt super heavy)
WOD: Fran (10 min cap)
21-15-9
-thrusters 65lbs (right shoulder/arm had a lil pain, only got to do the first 4 thrusters and the rest Front Squats)
-pull ups (green band, 1st time doing the whole WOD with it, I’ve been alternating green/black band)
Time:7:02 ( my legs were not cooperating this morning, still tired from yesterday’s WOD) far off from my best time.
Great job Everyone 🙂
Awww!!! Last time you guys did Fran, I was having Luna, sorry I had to point that out hehe 🙂
WU × 2
Group WU
Deadlift Monday
40% × 8 @55
60% × 5 @85
70% × 3 @100
80% × 2 @115
86% × 2 @120
92.5% × 2 @130
100% × 2 @140
Fran
21-15-9
[email protected]
[email protected] band for 21, green & pink for remainder
Time: 8:34
Fun class Mario! Great work 6 am crew.
Mobility
WU×2
Group wu
Strength: Deadlifts
75×8
115×5
135×3
150×2
165×2
175×2
190×2
WOD: Fran
21-15-9
-thrusters
-pull ups
Time: 8:47 RX
Nice work Amy! Take care of those hands!
Nice work Amy!
Mobility
WU×2
Group wu
Strength: Deadlifts
50×8
75×5
90×3
100×2
110×2
115×2
125×2
WOD: Fran
21-15-9
-thrusters 20#
-pull ups (ring rows)
Time: 5:28
Mobility
WU×2
Group WU
Strength: Deadlifts
75×8
115×5
135×3
160×2
170×2
180×2
195×2
WOD:
Fran
21-15-9
Thrusters @ 55#
Ring rows
6:23
Last time did Fran @ 45# with blue band in 7:35
First time wearing lifters….Love!!
Great job!!
Mobility and Wu x 1
Extra mobility on hamstring, tightened up on me on way to gym.
Deadlifts, quit at 60% wasn’t feeling good on hamstring.
Did more Mobility
Wod: Fran
3:53 rx’d
Been waiting for this to come around, really wanted to push hard on this, first round went perfect, then hamstring got really tight almost fell forward twice on round of 15. Had to slow my pace considerably to keep going… Still a 12 sec pr but not happy I wasn’t 100%. Really wanted to try for sub 3 min..
Great class Mario and great work 6 amer’s!
Fast time Shane! I’m bummed I’m missing Fran. I’ll get her soon enough 🙂
Dios mio! That’s fast!
So Fast!! Impressive!
If at all possible cancell my class time for today 6:45. Really sorry!
-Remi-
Please cancel my 7pm, I’m not going to make it home from work in time to get there. Sorry!
– Mob
– WUx1 (got here a bit late, didn’t have time for round 2)
– Group mob
– Deadlifts:
110×8-165×5-190×3-220×2-235×2-255×2-275×2
Fran @ 65# –> 9:25
I’m just getting over a cold, I wasn’t sure about coming in today but glad I did! I didn’t want to miss deadlift day and the week I just took off was already too much!
mob wux1
group mob wu
deadlift only did 2 set @ 135 x 8 back was not good this morning
WOD Fran
21-15-9
thruster 95#
pull up
time 7:23 RX
last time 6:[email protected]#
Great work Gilles.
Nice work Gilles!!
Strength: Dead-lift Monday
150X8 – 225X5 – 265X3 – 300X2 – 320X2 – 345X2 – 375X2
Fran Rx’d
4:48
I can still feel my heart throbbing in my head (I don’t know what that means either lol) and dangerously close to vomiting :D.
Great job 5pm’ers
Thanks Mario Fun class!
OH and Pr’d by 1:33 with 25lbs extra. I guess it was worth it?… maybe 🙂
Fast! And a Big PR! Great work!
50 no show burpees
Deadlift
40×8 70#
60×5 110
70×3 125
80×2 145
86×2. 155
92.5×2. 165
100×2. 180# PR for reps
Fran
21-15-9 reps of:
Thrusters (95/65#) 45#
Pullups green and red
Time 5:25
PR 1:42 faster and 5# more than last time 😀
800m run
Nice Job Vanessa! How could you run after that?!
It was more of a leasurly fast stroll haha
Jeepers! Burpee-Fran-Run sandwich? No, thank you! (And good job!!!)
Mobility
WUx1
Back Squats 5-5-3-3-Max
75-85-102-116-131×8
EMOTM 10min – 10 T2B
—————————————————–
Group Barbell WU
Deadlifts:
40% x8 – 95#
60% x5 – 120#
70% x3 – 140#
80% x2 – 160#
86% x2 – 172#
92.5% x2 – 185#
100% x2 – 200# (Nope)
“Fran”
21-15-9
-Thrusters @65#
-Pull-ups
Time: 7:26 RX
*First time doing RX Fran… Brutal
Great Job 5:00 Class!! Thanks Mario!
WUx2
DLs
85 (8) 125 (5) 140 (3) 170 (2) 180 (2) 195 (F?!?) 190 (1)
I seem to be in 2-steps-forward-1-step-back land with deadlifts…really kind of frustrating…
Fran
Thrusters @55
Pullups (blue and pink)
Time: 7:11
Last time was just under 6, but with less weight and higher band. So yay!
Definitely going to tackle Fran again in the near future…with one less band. Apparently I was doing Ribcage to Bar… And I don’t feel terrible, which means I didn’t do Fran as she’s supposed to be done.
The last few times, it was “7 Minutes In Hell”. This time it was more just “I really despise thrusters.”
Thank you SO MUCH for the coaching, Blake (and for your patience.)
mobility
Wux1
Deadlifts
165×8-245×5-285×3-325×2-350×2-375×2-405×2
Fran
Time: 3:34 RX
Previous time from january was 3:51RX. Thrusters felt a little heavy today but didnt slow me down any pullups were in bigger sets this time with less rest. still need better endurance on pullups to go fast will work on this.
Mobility
WU X 1
40% x8 – 155#
60% x5 – 230#
70% x3 – 270#
80% x2 – 305#
86% x2 – 330#
92.5% x2 – 355#
100% x2 – 385# (1)
WOD – Fran
21-15-9
Thrusters 95#
Pull ups scaled to ring rows
Time – 5:29
WU×2
Group WU
Strength: Deadlifts
140×8
210×5
245×3
280×2
300×2
325×2
350×2
WOD:
Fran Rx
21-15-9
Thrusters @ 95#
pullups
time: 7:38
PR of 12 seconds
Mob + WUx1
Thruster WU
2x10reps @ 45#
3x5reps @ 95#
2x3reps @ 135#
WOD Fran Rx = 4:01 (PR by 1:32)
Mobility plus WU×2
Group warmup
Strength: deadlifts:
40%@80# x8
60%@115# x5
70%@130# x3
80%@145# x2
86%@160# x2
92.5%@170# x2
100%@185# ×2
WOD: Fran:
21-15-9
-thrusters @ 50#
-pull ups scaled to black band for 21’s and 15’s, moved to ring rows to do 9’s.
Time: 9:15
Deadlifts: went to 220×2
Fran @ 55#: 9:35
Mobility plus WU×2
Group warm
Strength: deadlifts:
40%@50 x8
60%@75×5
70%@85 x3
80%@95 x2
86%@105 x2
92.5%@110 x2
100%@120 ×2
WOD: Fran:
21-15-9
-thrusters @35
-pull ups scaled to ring row
Time:6:04
mob wux2
group mob wu
deadlift
155×8-230×5-270×3-310×2-330×2-355×2
WOD Fran Rx’d
21-15-9
thruster 95#
pull up
time 8:26