What is your favourite month?
Reminder – The Sticker Contest ends tomorrow. Get yours today! And please sign-up for the Adventure Run. The list will be up until tonight.
Strength – Weighted Lunges 3x/leg
Or Foam Roll Friday!
21-15-9 reps
Push Press (115/80#/65%)
Ring Dips
*10 min cap
Please cancel 6 am
QOD:
October! My wedding anniversary, my birthday, Liam’s birthday, the weather, the beautiful trees, a long weekend…
September is the runner up. 🙂
I quit enjoyed your anniversary this year, it was magical!
Haha well I’m glad one of us enjoyed it Marcel, I hope he was good to you. lol
I am sooo sorry for the late notice Amanda, please cancel my 6am class!
Ok my dear, hopefully see you soon!
QOD – Definitely October, it’s not too hot, leaves are changing, usually get some nice rain. And, of course, Halloween.
QOD: Alllllllllllll of the months! 🙂 I could probably find a reason to love each and every one of them!
M+WUx2
Group Mobility
Strength: weighted lunges (3x per leg)
Never done them before…
35-45-55-65-70-75lb
May have been able to do more but was a tad limited by my cleans
WOD: 10 min cap
21-15-9
Push press (65%) 40lb
Paralettes
Time: 5:11
Cashout:
Suntanner stretch
QOD: December!! Snow, hockey, cold, fluffy blankets, Christmas, fireplace, backyard rink…need I say more?
Group Mobility
Strength: weighted lunges (3x per leg)
95-95-95-95-115#
WOD: 10 min cap
21-15-9
Push press 80#
Ring Dips (Scaled to Paralette)
Time: 7:13
Thanks for coaching, Mario.
Opted for foam rolling (legs are not good)
WOD Rx’d
8:57
Shoulder still sore. And ring dips felt rusty. Better chance of a PR next time.
M+WUx2
Group Mobility
Strength: weighted lunges (3x per leg)
35-45-55-55lb
could have done more, but my lower back was feeling tight so I played it safe
WOD: 10 min cap
21-15-9
Push press (65%) 35lb
Paralettes
Time: 7:00
Cashout:
Suntanner stretch
Weighted lunges 3 per leg
35, 45, 55 (fell on my a** on the last one)
WOD @ 35# (shoulder bugging me)
21-15-9
Push press
Paralette dips
Time- 6:55
QOD: Summer months, followed closely by December. Love the heat and being carefree in the summer…no coats, hats, boots, etc. Love December for the Christmas season, and it was also my mom’s borthday on December 24th.
Fun, small 6am class this morning. See everyone tomorrow at the adventure run! 🙂
Have fun at the adventure run! Sad to miss it but excited to go visit my family! 🙂
QOD – Any month there is no snow and it is consistently above 10 degrees.
WUx2
Group Mobility
Foam Rolling
WOD: 10 min cap
21-15-9
Push press 105#
Ring Dips
At time cap had 4 PP of the round of 9.
Brutal. Should have done it at 95#
For once ring Dips where more flowing than Push Press.
Great work 6am’ers!
You were on fire Gabe. Great job.
Mob + WUx2 + Group Mob + extra shoulder mobility
WOD Rx = 7:12
Good job noon crew!! Thanks Nick, been a while since I had a good WOD chase!
Mob / WU / Scap WU
Weighted Lunges x 3
95 – 115 – 135 – 155 – 175 – 185
WOD:
21-15-9 reps
— Push Press @ 95#
— Paralette Dips w/ 45# plate
Time: 5:28
Good to see you Nick!
Could you please cancel my 6 oclock class sorry for the late notice
Weighted lunges 3 rm
35-45-55-65-75
Wod with 65# and rings dips scaled to feet on the floor a couple of feet in front
8:24
Nice to have you coaching Amanda!
Was so happy to finally see you! Hopefully it won’t be so long until the next time!
Weighted lunges 3 per leg
35-55-75-75-75-75-80
WOD 21-15-9 Push press and ring dips. For the 21 I did with 45 but got really slow at the end of the reps so went down to 35 for the rest. Ring dips with feet on a box.
Time: 5:33
First real class! I had fun! 😀
Woohoo!!! Great job Claire!
– Mob
– WUx2
– Group mob
Weighted lunges x3 per leg:
85-95-115-115-115
WOD:
21-15-9 reps
— Push Press @ 95#
— Paralette Dips w/ 45# plate
Time: 8:07
Mobility+WUx2
Group Mobility
Strength: weighted lunges (3x per leg)
55-65-75-85
WOD: 10 min cap
21-15-9
Push press 55#
Paralettes
Time: 4:12
WU & Mob X2
Gp Mobility
Strenght: Weighted Lunges, 3 x leg
45-65-95-105-115-125-135
WOD
21-15-9
Push press 115#
Ring dips
8:26
Cashout: Sun tanner stretch
QOD: September, it always feels like a new start, school starts, my birthday, I love the market at that time of year, apple picking and the leaves start to change.
And on another note…hoping my legs start to work soon. Getting in and out of the car is making me angry 🙂
Mobility
Wux1
Group Mobility
Weighted lunges x3/leg
95-115-135-155-175-200
WOD
3 reps shy of finishing under the time cap went ahead and did the last 3 anyway probly took me over a minute to get those last 3 ring dips need a lot of work. Good news is i did all the push press unbroken without a problem
Mobility and Wu x 2
Practice some weighted Pullups @20#
Got 5 weighted bar mu’s consecutively @20#
Group mobility, foam roll legs. They still hurt!
Wod rx’d 5:05
Great class Mario and great work Friday night crew!