Mobility
WU x 1 (strict pullups with blue band, ring dips with red band)
10 Wall Balls
10 KBS @ 53#
70 Unbroken Double Unders
Squat Clean x 5
95-105-105-105-105
Practiced the pointers that Amanda gave me:
* Slower deadlift – legs/back move up at the same time
* Faster elbows – elbows should be up before I land
WOD: “Jet Fuel”
10-9-8-7-6-5-4-3-2-1 reps
Push Jerk @ 105# (dropped to 95# at the 3 round)
2-4-6-8-10-12-14-16-18-20 reps
Pullups (purple band)
* 20min time cap
Was at 7 of 18 pullups at the time cap
Corinna
Nice work on the double’s Vincent!
Corinna
WU x 1
Practiced Bar Muscle Up with thin band
Group WU
Strength: Push Jerk x 3
95-100-105-110
WOD: Jet Fuel @ 85lbs
All push jerk’s unbroken, but not the pull-ups…lol..
Time: 17:59
I loved this WOD. Contemplated doing it RX, but really glad I changed to 85lbs.
Nice seeing so many people out to the 6:00 a.m. class.
Great class Amanda!
Ginette
Great job Corinna!
Kelly B
Mobility
WU x 2
Group WU
Strength: Back Squat
5 x 65, 70, 75, 80, 85
WOD: “Jet Fuel”
10-9-8-7-6-5-4-3-2-1 reps
Push Jerk @ 50#
2-4-6-8-10-12-14-16-18-20 reps
Pullups with Green band
Time: 16:04
Great job 6 am’ers! Thanks Amanda 🙂
QOD: No or not that I am aware of 🙂
Ginette
Great time Kelly!
Jenn B
WU x 1
Group WU
Foam Roll Fridayyyy-yo.
WOD: Jet Fuel @75lbs turned 65lbs half way
Time: 17:09
My god, people tell you that you sometimes feel weaker in the AM and today tested positive. Holy balls, batman. At first I thought my jerks were “heavy”, then I hit the half-way mark on pull up hill challenge…. Gross. Hopefully my body adjusts to these 6am classes sooner than later.
All you 6am-ers inspire me! You’re awesome.
Thanks Amanda, was a pleasure as always being in your class!
AND I cannot forget to mention how great it was seeing Laura’s pretty face this morning.
Happy Friday!
Jenn B
Damn, Lora*
Don’t hate me.
Lora
LOL! It was great seeing your pretty face this morning too, Miss Jenn. I’m in awe of all the 6 am’ers, but I am secretly hoping you don’t get used to the early morning classes….(Yeah, I’m being selfish. So? Sue me….)
Amanda
I’m so happy you made it to a morning class! Your body will adjust, you did great on the wod still…finished it with lots of time to spare. And your jerks were awesome, solid.
Kevin
We’ve added a Sunday time for body comp tests. If anyone is interested, please email me directly.
Jack
Where can we find the rules or the body comp tests? Like when to stop eating and such.
Jack
Nevermind, found it.
Polothecat
Mobility
WU x 2 Did the second set of pull ups with those climbing grip things! Good grip workout!
Group WU
Strebgth: Power Cleans
5 x 85-90-100-105-110
WOD: Jet Fuel
10-9-8-7-6-5-4-3-2-1
Push Jerks 155 or 75% done at 85#
2-4-6-8-10-12-14-16-18-20
Pull ups ( Blue Band)
Time 18:36
Francis Lavoie
Shit!! disregard my name!
Jack
That’s funny right there. 🙂
Valérie Arseneau
and you now have a new nickname at the gym.
Jenn B
hahahahaha a-mazing
Melanie B.
hahahaha love it ;p
Francis Lavoie
I have now changed my password
Lora
BAHAHA! Awesome job this morning “Polo”. Great perseverance on those pull-ups in the WOD. Your form on your power cleans looked good, too.
Chantal L.
WU x 1
Paleo Benchmarks
2k row – 8:34,2 … And THAT is a PR!! Can’t wait to see after the challenge. It felt good, I really focused on the pace – Hard pull, slow recovery. I was able to maintain my pace the whole time. That is also a PR!
QOD: Not of the kind shown in the picture, but I do have burpee appropriate pants and underwear, and deadlift appropriate tank tops to avoid some situations.
Mario
Good job! Saw a few people who actually got a PR from the 2k row benchmark from the end of the last challenge. Progress!!
Ginette
Great pr Chantal!
Jackie Cantin
You smoked that row Chantal!
Rob Brydges
Wux1. Group strength
WOD. Jet fuel
10-9-8-7-6-5-4-3-2-1 reps
Push Jerk (155/110). Did 135lbs
2-4-6-8-10-12-14-16-18-20 reps
Pullups
17:17
Rob Brydges
Blake
QOD: I once wore white shorts after Labour Day.
Jack
Oh no you didn’t
Rob Brydges
I seen Blake is a white speedo at the beach on Labour Day. What’s that mean ?
Blake
On Labour Day is fine…AFTER Labour Day is just tacky…but still epic sexy
Julie J
Mob
WU x 1
Group Warm up – liking these, nice change from the everyday warm up!
WOD – Jet Fuel (what’s with the airplane references in the last two wod’s….is Kevin sending someone on a surprise trip of a life time?? haha!)
Push Jerks @ 35#
10-9-8-7-6-5-4-3-2-1
Pull ups – Black band and around the 10 mark, I had to switch to ring rows, oh well, a work in progress.
2-4-6-8-10-12-14-16-18-20
Time: 15:35
Maria
It’s a lot of pullups! Good job!
Julie J
Thanks Maria! FYI – I tried your recipe for the Sheppard’s Pie – nom nom!!! De-lish!!
Shawn Johnson
WUx2
Strength: Cleans x5
95-105-120-135(4) Out of time
WOD. Jet fuel
10-9-8-7-6-5-4-3-2-1 reps
Push Jerk (155/110). Did 120lbs
2-4-6-8-10-12-14-16-18-20 reps Pullups – Switched to small purple around the 14s and 2 small purples around the 18s
19:11
Ginette
Mobility
Warm up x 2
WOD: Paleo bench mark workout
2 km row time: 9:59.7
Amrap in 7 minutes
-3 burpees
-3 wall balls @ 6
Keep adding reps of 3
Completed rounds of 12 plus 15 burpees
Total of 75
Cash out: 400 meter run with Crystal….thanks for joining me!
Have a great weekend everyone and thanks for the great class Amanda!
WOD jet fuel : Rx’d until the round of 6 push-jerks then #135
DNF – 2 pull-ups left
Thanks for the encouragement Daphne !!
Learned two things today:
1. I need to get something for my hands or they will tear up.
2. I love the rob show!!
Gillyon
Nice work! Huge PR! Tape, tape, and more tape!
Rob Brydges
The “Rob Brydges” loves you … But is slightly envious of your strength, power and youth ! :))
Rob Brydges
Ooppps. I meant to type “Rob Show”
Gillyon
QOD: no major incidents at the box, but because of the box I’ve had a wardrobe malfunction. I was at a bachelorette party and raised my arms (maybe or maybe not for a fun dance move) and the back of my shirt ripped open. And, when I say wide open…I mean WIDE OPEN.
Heather S
Haha! I love that!
Heather S
QOD: I always check the wod for just this reason! Otherwise a wod with du’s and pull ups could be a nightmare…pants falling down, shirt pulling up…not good
Kevin Mack
Mobility
WU x 1
Group Warm up
Practiced Hand stands
WOD – Jet Fuel
Push Jerks @ 95#
10-9-8-7-6-5-4-3-2-1
Pull ups – Green band
2-4-6-8-10-12-14-16-18-20
Time: DNF finsihed 3 Pullups short. Further than last time though.
I have come to the conclusion that pullups and I will never be friends.
Thanks for coaching, Mr. Bridges,
Kevin Mack
Mr. Brydges.
Rob Brydges
No worries. You did great today. I watched you power thru even though you were frustrated Good job.
Felt good, goal was to keep consistent on the jerks and do them unbroken, which I did. Round of 18 pullups was miserable for some reason. And now, another “Mario, WTF are you doing?” moment…
Please note, 135# is below even 65% of my max jerk. Dont be afraid to pick a weight where you believe you can keep the intensity up yet still be a challenge to complete.
Jack
Strength: dead lift x 5
135,155,185,225,275,315
Wod: “jet fuel”
16:40 @ 135#
1 min PR from March.
LiammaiL
MOB
WUx1
Group Lacrosse Ball work
Group Push Jerk Progression
All taught flawlessly by the host of the Rob show himself! *hehe*
Running a little late on time so foam rolled for a bit and then got set up for the WOD.
All Push Jerks were unbroken. Pullups were unbroken until round of 12 then it was 6-6, 7-7, 8-8, 6-6-6, 5-5-5-5.
I COMPLETELY underestimated this WOD, and am not going to lie, I’m a limping wreck. I should have taped my hands. I have multiple, wicked tears on each hand. I some how managed to get a big bruise on the ball of my right foot. I’m guessing it’s from sticking my landings so hard. Plus Jumping down from the Pullup Bar.
Hands made it very difficult to finish. But, I’m looking forward to this one again when I’ll go into it more prepared.
QOD:
I haven’t had any Malfunctions at the gym, BUTT since starting CF and actually growing a bit of a booty… I’ve blown out the ass of at least 3 pairs of jeans, AT WORK. All those jeans were bought pre-CF… and boy they paid the price.
Great work 4:15 crew!
Another FANTASTIC edition of The Rob Show!
Have a great weekend ya’ll!
Valerie Arseneau
Mob + WUx1 + 10 ring dips with purple band
Group WU @15#
WOD @ 65#
19:09
Got some lovely rips at set of 18 and the other hand gave at the set of 20. First haft of pull ups went super well! big sets and they felt good! Then it was in set of 3’s my last 10 were in sets of 1’s do to my wimpy ripped hands.
Good WOD! glad I finished!
Valerie Arseneau
QOD : I dont think I’ve had a malfunction at the box. I may have worn black undies with white shorts before lol. I’m usually careful in what I wear. No short shorts on squat days, no white on burpee days, tight shirts on upside down days and good shirts on DU days.
Maria
Nice work Val! Yeah I got some good rips…I didn’t do the math before hand. Should have, 100+ pullups get me everytime 🙂
Maria
QOD: Never had a malfunction at the gym. At work one day (when I used to wear button up shirts). Amanda pointed out how my arms were busting out of my sleeves, I didn’t even notice..honestly I didn’t take it very well..I’ve since learned to appreciate it!
Kevin
Curtis P’s x1
95-135-145-155-165-170
Never done them as a strength. Felt “good”.
Jet Fuel Rx’d
17:31
So humid, made it hard to stay on the bar. So slippery tonight.
QOD: I tore a whole in some compression shorts before. It was a long, slow rip.
Sebastian
Strength: Deadlift (x5)
135-165-185-195-205 PR (and first time breaking 200lb!)
WOD @ 125lb
17 Pull-ups left at 20 min time-cap
continued and finsihed around the 22-23min mark
Chantal Cool
Mobility
WU x 1
Group warmup with ball, band and bar 🙂
Strength : Push Press
5 x 45-50-55-60 annnd ran out of time
WOD “Jet Fuel”
10-9-8-7-6-5-4-3-2-1 Push Jerks (60lbs)
2-4-6-8-10-12-14-16-18-20 Pullups (first 5 rounds with no band and last 5 with red band)
Time : 16:38
John Gunn
Mobility
WUx1
Group WU
Strength – back squat x5
85 – 100 – 115 – 125
Ran out of time before getting to my last set @ 130
Mobility
WU x 1 (strict pullups with blue band, ring dips with red band)
10 Wall Balls
10 KBS @ 53#
70 Unbroken Double Unders
Squat Clean x 5
95-105-105-105-105
Practiced the pointers that Amanda gave me:
* Slower deadlift – legs/back move up at the same time
* Faster elbows – elbows should be up before I land
WOD: “Jet Fuel”
10-9-8-7-6-5-4-3-2-1 reps
Push Jerk @ 105# (dropped to 95# at the 3 round)
2-4-6-8-10-12-14-16-18-20 reps
Pullups (purple band)
* 20min time cap
Was at 7 of 18 pullups at the time cap
Nice work on the double’s Vincent!
WU x 1
Practiced Bar Muscle Up with thin band
Group WU
Strength: Push Jerk x 3
95-100-105-110
WOD: Jet Fuel @ 85lbs
All push jerk’s unbroken, but not the pull-ups…lol..
Time: 17:59
I loved this WOD. Contemplated doing it RX, but really glad I changed to 85lbs.
Nice seeing so many people out to the 6:00 a.m. class.
Great class Amanda!
Great job Corinna!
Mobility
WU x 2
Group WU
Strength: Back Squat
5 x 65, 70, 75, 80, 85
WOD: “Jet Fuel”
10-9-8-7-6-5-4-3-2-1 reps
Push Jerk @ 50#
2-4-6-8-10-12-14-16-18-20 reps
Pullups with Green band
Time: 16:04
Great job 6 am’ers! Thanks Amanda 🙂
QOD: No or not that I am aware of 🙂
Great time Kelly!
WU x 1
Group WU
Foam Roll Fridayyyy-yo.
WOD: Jet Fuel @75lbs turned 65lbs half way
Time: 17:09
My god, people tell you that you sometimes feel weaker in the AM and today tested positive. Holy balls, batman. At first I thought my jerks were “heavy”, then I hit the half-way mark on pull up hill challenge…. Gross. Hopefully my body adjusts to these 6am classes sooner than later.
All you 6am-ers inspire me! You’re awesome.
Thanks Amanda, was a pleasure as always being in your class!
AND I cannot forget to mention how great it was seeing Laura’s pretty face this morning.
Happy Friday!
Damn, Lora*
Don’t hate me.
LOL! It was great seeing your pretty face this morning too, Miss Jenn. I’m in awe of all the 6 am’ers, but I am secretly hoping you don’t get used to the early morning classes….(Yeah, I’m being selfish. So? Sue me….)
I’m so happy you made it to a morning class! Your body will adjust, you did great on the wod still…finished it with lots of time to spare. And your jerks were awesome, solid.
We’ve added a Sunday time for body comp tests. If anyone is interested, please email me directly.
Where can we find the rules or the body comp tests? Like when to stop eating and such.
Nevermind, found it.
Mobility
WU x 2 Did the second set of pull ups with those climbing grip things! Good grip workout!
Group WU
Strebgth: Power Cleans
5 x 85-90-100-105-110
WOD: Jet Fuel
10-9-8-7-6-5-4-3-2-1
Push Jerks 155 or 75% done at 85#
2-4-6-8-10-12-14-16-18-20
Pull ups ( Blue Band)
Time 18:36
Shit!! disregard my name!
That’s funny right there. 🙂
and you now have a new nickname at the gym.
hahahahaha a-mazing
hahahaha love it ;p
I have now changed my password
BAHAHA! Awesome job this morning “Polo”. Great perseverance on those pull-ups in the WOD. Your form on your power cleans looked good, too.
WU x 1
Paleo Benchmarks
2k row – 8:34,2 … And THAT is a PR!! Can’t wait to see after the challenge. It felt good, I really focused on the pace – Hard pull, slow recovery. I was able to maintain my pace the whole time. That is also a PR!
Amrap 7 mins
3 burpees
3 WB (14#, 9′)
6 burpees
6 wb
…keep adding 3 reps
Finished the rounds of 12 + 8 burpees’
QOD: Not of the kind shown in the picture, but I do have burpee appropriate pants and underwear, and deadlift appropriate tank tops to avoid some situations.
Good job! Saw a few people who actually got a PR from the 2k row benchmark from the end of the last challenge. Progress!!
Great pr Chantal!
You smoked that row Chantal!
Wux1. Group strength
WOD. Jet fuel
10-9-8-7-6-5-4-3-2-1 reps
Push Jerk (155/110). Did 135lbs
2-4-6-8-10-12-14-16-18-20 reps
Pullups
17:17
Rob Brydges
QOD: I once wore white shorts after Labour Day.
Oh no you didn’t
I seen Blake is a white speedo at the beach on Labour Day. What’s that mean ?
On Labour Day is fine…AFTER Labour Day is just tacky…but still epic sexy
Mob
WU x 1
Group Warm up – liking these, nice change from the everyday warm up!
WOD – Jet Fuel (what’s with the airplane references in the last two wod’s….is Kevin sending someone on a surprise trip of a life time?? haha!)
Push Jerks @ 35#
10-9-8-7-6-5-4-3-2-1
Pull ups – Black band and around the 10 mark, I had to switch to ring rows, oh well, a work in progress.
2-4-6-8-10-12-14-16-18-20
Time: 15:35
It’s a lot of pullups! Good job!
Thanks Maria! FYI – I tried your recipe for the Sheppard’s Pie – nom nom!!! De-lish!!
WUx2
Strength: Cleans x5
95-105-120-135(4) Out of time
WOD. Jet fuel
10-9-8-7-6-5-4-3-2-1 reps
Push Jerk (155/110). Did 120lbs
2-4-6-8-10-12-14-16-18-20 reps Pullups – Switched to small purple around the 14s and 2 small purples around the 18s
19:11
Mobility
Warm up x 2
WOD: Paleo bench mark workout
2 km row time: 9:59.7
Amrap in 7 minutes
-3 burpees
-3 wall balls @ 6
Keep adding reps of 3
Completed rounds of 12 plus 15 burpees
Total of 75
Cash out: 400 meter run with Crystal….thanks for joining me!
Have a great weekend everyone and thanks for the great class Amanda!
Great results Ginette.
good job
Mob / WU x 1
Group Mobility & Push Jerk Practice
Back Squat x 5
185 – 200 – 215 – 245
WOD: “Jet Fuel”
Push Jerks / Pullups
10/2 , 9/4 , 8/6 , 7/8 , 6/10, 5/12 , 4/14 , 3/16 , 2/18 , 1/20 reps
Scaled to left-arm Dumbell Push Jerks & left-arm Ring Rows
Time: I completely forgot to write it down. Perhaps someone will let me know?
MOB
WUx1
Double under practice, sadly no reps
Strength: OHS
5X15, 20, 25, 30, 35
WOD: Jet fuel
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 push jerks @ 50lbs
2, 4, 6, 8, 10, 12, 14, 16, 18, 20 pullups with green band
Time: 19:15
QOD: Occasionally the blue mats grab my drawers when I am doing situps. Have to be careful of a full moon!
Thanks for the excellent class Amanda. It was a real shoulder burner.
Back to you Jackie…..good job!
WOD Jet Fuel @ 75#
time = 12:56
PR of 3 min and 50 sec! Yahoo and 2 ripped hands. Great job on your 2nd class Meaghan! (sorry if I that’s not the correct spelling)
Great pr Maria!
Sorry for the late notice. Please cancel my 4:15 class.
Done
But you missed the “Rob Show”. !!!
Mob
Wux1
“Jet Fuel”
10-9-8-7-6-5-4-3-2-1 reps
Push Jerk 95
2-4-6-8-10-12-14-16-18-20 reps green
Pullups
Finished in 23:08
Mobility
WUx2
Group WU
Foam Rolling
WOD: “Jet Fuel”
10,9,8,7,6,5,4,3,2,1 Push Jerk @60#
2,4,6,8,10,12,14,16,18,20 Pull Ups (Purple Band)
Time: 16:14
mob wux1 group warm up
strength clean
95×5 115×5 125×5 drop to 95# so that I could concentrate on the deadlift part
wod jet fuel
10-9-8-7-6-5-4-3-2-1
push jerk @115# last time was 120#
2-4-6-8-10-12-14-16-18-20
pull up
time 16:10
PR 2:24 real happy with that
push jerk was unbroken should have 125#
Great pr Gilles!
Warm up x 1
Group Warm up
Strength : Front Squat
– 95
– 135
– 175
– 205
– 240 (pr)
Thank you spotters!
WOD jet fuel : Rx’d until the round of 6 push-jerks then #135
DNF – 2 pull-ups left
Thanks for the encouragement Daphne !!
Learned two things today:
1. I need to get something for my hands or they will tear up.
2. I love the rob show!!
Nice work! Huge PR! Tape, tape, and more tape!
The “Rob Brydges” loves you … But is slightly envious of your strength, power and youth ! :))
Ooppps. I meant to type “Rob Show”
QOD: no major incidents at the box, but because of the box I’ve had a wardrobe malfunction. I was at a bachelorette party and raised my arms (maybe or maybe not for a fun dance move) and the back of my shirt ripped open. And, when I say wide open…I mean WIDE OPEN.
Haha! I love that!
QOD: I always check the wod for just this reason! Otherwise a wod with du’s and pull ups could be a nightmare…pants falling down, shirt pulling up…not good
Mobility
WU x 1
Group Warm up
Practiced Hand stands
WOD – Jet Fuel
Push Jerks @ 95#
10-9-8-7-6-5-4-3-2-1
Pull ups – Green band
2-4-6-8-10-12-14-16-18-20
Time: DNF finsihed 3 Pullups short. Further than last time though.
I have come to the conclusion that pullups and I will never be friends.
Thanks for coaching, Mr. Bridges,
Mr. Brydges.
No worries. You did great today. I watched you power thru even though you were frustrated Good job.
– Mobility
– WU x 1
– Group warm up
-Strength: Back squats, x5…
115-120-130-135-140
WOD: Jet Fuel
– Push Jerks @ 65#
10-9-8-7-6-5-4-3-2-1
Pull ups – Yellow band
2-4-6-8-10-12-14-16-18-20
18:56
Mobility
Warm up x 1
WOD: Paleo bench mark workout
2 km row time: 9:30.2
15-20 min break
Amrap in 7 minutes
-3 burpees
-3 wall balls @ 4
Keep adding reps of 3
Completed rounds of 12 wallballs plus 10 burpees
Total of 58.
wux2
Strength – OHS x 5
95-105-120-135-135 (2)
Wod
push jerk
10-9-8-7-6-5-4-3-2-1 (135#)
Pullups
2-4-6-8-10-12-14-16-18-20 reps
completed 1/20 pullups
not my best performance after 6 days off in NL. I completed this WOD earlier this year at the same weight with a time of 19:08
Mob
Wux1
Group warm up
Strength
Push jerks
23,35,45,55,65
WOD
“Jet Fuel”
10-9-8-7-6 @ 45
5-4-3-2-1 @ 65lbs
Push Jerk
2-4-6-8-10-12-14-16-18-20 reps
Pullups
Played it safe on my push jerks and mid way through it was very easy….up the weight 20 lbs.
Great class 5:45
Thanks Kevin
Wow, so fast, I cant even see your time.
Time 13:33
Mob + WUx1 – Barbell Group WU
Jerk 5×3 @ 135#
WOD “Jet Fuel” @ 135# = 16:58
Felt good, goal was to keep consistent on the jerks and do them unbroken, which I did. Round of 18 pullups was miserable for some reason. And now, another “Mario, WTF are you doing?” moment…
WOD – AMRAP 7 min
3-6-9-12-…
– Burpees
– Wall Balls 20#
= 15s + 9 burps = 99 reps
Im pretty sure I could get closer to finishing the 18s if I just power through the 12s. I kinda like this WOD structure for some reason…
Good job gang! Happy weekend!!
Mobility
Group work out
Wod: jet fuel
10-9-8-7-6-5-4-3-2-1
Push press ( 70)
2-4-6-8-10-12-14-16-18-20
Pull ups
Time: 12:51
Super fast!
Wow! Fast!!!
WUx2
Group warm up
Foam Rolling + Lacrosse ball on shoulders + Shoulder mob
WOD “Jet Fuel” @ 125#
Time–> 17:17
Great work 5:45 crew!
Good luck all Paleo Challengers!
Have a excellent weekend fella CrossFitters!
Please note, 135# is below even 65% of my max jerk. Dont be afraid to pick a weight where you believe you can keep the intensity up yet still be a challenge to complete.
Strength: dead lift x 5
135,155,185,225,275,315
Wod: “jet fuel”
16:40 @ 135#
1 min PR from March.
MOB
WUx1
Group Lacrosse Ball work
Group Push Jerk Progression
All taught flawlessly by the host of the Rob show himself! *hehe*
Running a little late on time so foam rolled for a bit and then got set up for the WOD.
WOD: “Jet Fuel”
Push Jerk
10-9-8-7-6-5-4-3-2-1 (115#)
Pullups
2-4-6-8-10-12-14-16-18-20
Time – 19:53
All Push Jerks were unbroken. Pullups were unbroken until round of 12 then it was 6-6, 7-7, 8-8, 6-6-6, 5-5-5-5.
I COMPLETELY underestimated this WOD, and am not going to lie, I’m a limping wreck. I should have taped my hands. I have multiple, wicked tears on each hand. I some how managed to get a big bruise on the ball of my right foot. I’m guessing it’s from sticking my landings so hard. Plus Jumping down from the Pullup Bar.
Hands made it very difficult to finish. But, I’m looking forward to this one again when I’ll go into it more prepared.
QOD:
I haven’t had any Malfunctions at the gym, BUTT since starting CF and actually growing a bit of a booty… I’ve blown out the ass of at least 3 pairs of jeans, AT WORK. All those jeans were bought pre-CF… and boy they paid the price.
Great work 4:15 crew!
Another FANTASTIC edition of The Rob Show!
Have a great weekend ya’ll!
Mob + WUx1 + 10 ring dips with purple band
Group WU @15#
WOD @ 65#
19:09
Got some lovely rips at set of 18 and the other hand gave at the set of 20. First haft of pull ups went super well! big sets and they felt good! Then it was in set of 3’s my last 10 were in sets of 1’s do to my wimpy ripped hands.
Good WOD! glad I finished!
QOD : I dont think I’ve had a malfunction at the box. I may have worn black undies with white shorts before lol. I’m usually careful in what I wear. No short shorts on squat days, no white on burpee days, tight shirts on upside down days and good shirts on DU days.
Nice work Val! Yeah I got some good rips…I didn’t do the math before hand. Should have, 100+ pullups get me everytime 🙂
QOD: Never had a malfunction at the gym. At work one day (when I used to wear button up shirts). Amanda pointed out how my arms were busting out of my sleeves, I didn’t even notice..honestly I didn’t take it very well..I’ve since learned to appreciate it!
Curtis P’s x1
95-135-145-155-165-170
Never done them as a strength. Felt “good”.
Jet Fuel Rx’d
17:31
So humid, made it hard to stay on the bar. So slippery tonight.
QOD: I tore a whole in some compression shorts before. It was a long, slow rip.
Strength: Deadlift (x5)
135-165-185-195-205 PR (and first time breaking 200lb!)
WOD @ 125lb
17 Pull-ups left at 20 min time-cap
continued and finsihed around the 22-23min mark
Mobility
WU x 1
Group warmup with ball, band and bar 🙂
Strength : Push Press
5 x 45-50-55-60 annnd ran out of time
WOD “Jet Fuel”
10-9-8-7-6-5-4-3-2-1 Push Jerks (60lbs)
2-4-6-8-10-12-14-16-18-20 Pullups (first 5 rounds with no band and last 5 with red band)
Time : 16:38
Mobility
WUx1
Group WU
Strength – back squat x5
85 – 100 – 115 – 125
Ran out of time before getting to my last set @ 130
WOD – Jet Fuel
65#/black band, 20 minute cap
Made it to 7/18 pullups