Mobility
Warm up x2
Group warm up
Practiced floor wipers
WOD: amrap in 12 minutes
-10 floor wiperS
-15 double unders scaled to 45 singles
-20 air squats
Total : 5 rounds and 7 floor wipers
Cash out: 800 m run Kelly, Jackie, andMarie Noelle!
Fun class….have a great weekend everyone!
Ginette
Oups, forgot to add my weight for the floor wipers…..that would be #40!
Shane Hayes
Great job on filling in for the Amanda show Marie!
Still miss seeing Amanda!!
Mobility
Wu x 1
Group Wu (Marie ‘s creation, always fun)
Foam roll and practice wipers
Wod: Amrap in 12 min
10 floor wipers (each side) @135#
15 du’s
20 air squats
Rx 7 rounds 3 wipers
Great work 6 amer’s, and great class Marie
Amanda
haha thanks Shane! I will see you more in the evenings 🙂
Ginette
Super fast Shane!!!!
Francis Lavoie
Mobility + WU
Group WU + Mobility
Practice floor wipers
What a great picture of Amy!!!! Nice height on that box jump, great job! 🙂
Gym-related fears, I have two. I’m afraid to get hurt and not be able to progress or even do what I can do now.
I’m also afraid of my lung (in)capacity. I get scared when we have Tabata double-unders because I often don’t stop skipping past the point where I can keep up with my breath and then I panic…and then things spiral out of control. 🙂
Maria
QOD: I’ve got a fear of going upside down, HSPU..inverted ring dips! Yikes! But I do them despite my heart racing. I have a fear of heights, jumping bar muscle ups were a bit scary.
Joanna
QOD – Right now I fear the enormous amount of work ahead of me to get back to where I was pre-baby fitness/strength wise. Beyond that the enormous amount of work past where I was to get me to my goal of where I want to be competitvely and knowing all this has to be done around having an infant. Luckily I have a supportive husband who I can count on to help me achieve all this. Rather than cower in the corner and let my fear hold me back or get me down I can use my ‘fear’ to help propel me forward.
Amanda
You’ll be right back at it in no time!
Lora
I agree with Amanda. You are staying active and fit during your pregnancy. You will bounce right back in no time 🙂
Shawn Johnson
Mobility + WU
Group WU + Mobility
Practice floor wipers
WOD: AMRAP 12 mins
10 floor wipes (95lbs)
15 double unders
20 squats
5 rounds & 15 Squats
Julie J
Mob
WU x 1
Group Warm Up and Mob
Practice Floor wipers with a partner
WOD: AMRAP in 12 Min
10 Floor Wipers
15 DU (scaled to 45 SU)
20 Squats
3 Rounds + 45 SU
I had a hard time with this one for two reasons: in my 3rd round of floor wipers I could feel my back tweaking quite a bit – had to stop doing those before I injured myself. Also I’m dealing with Vertigo these days, so everytime I had to get up off the floor, I had to take my time and wait for a few secs before I could get up, or I would have been flat on the floor!
Crystal
Mob + WU X 1
Group WU…aka death by warm up!
WOD: AMRAP 12 Mins
10 Floor Wipers (each leg)
45 Singles
20 Squats
4+11 FW
Cashout Mackenzie pushups and high fives all around.
Those Floor wipers whipped my ass! Had a hard time with those…they are now on the list of things to work on!
Thanks for the great class Marie-No…I heart you a whole bunch! You did a great job filling in the for the Amanda “show”!
Have a great weekend eveyone and great job on you ladies that did an 800m run after the WOD!
QOD: So many fears to list…SO MANY! But each WOD the fear lessens.
AND womp womp. I couldn’t easily find my previous score this morning (casue of looking on iPhone) and last time I used 95#. super sad 🙁 MarieNo … Amanda usually looks for our previous times… just sayin you may need to step it up 😛 Hehehehe (Just kidding – You did a great job, as usual!)
Amanda
LOL!! Chantal, shhh!! Don’t tell them I spoil you guys like that!
And you used 95# last time? holy crap.
Rob Brydges
Wux1
Group wu mobility
WOD Amrap in 12min of:
10 Floor Wipers
15 Double Unders
20 Squats
6 rounds + 12 du’s
Rob Brydges
Caleb
Mobility
Warm up
Group warm up
Practiced floor wipers
WOD: amrap in 12 minutes
-10 floor wipers
-15 double unders scaled to 45 singles
-20 air squats
Total : 4 rounds + 10 floor wipers
Cash out: 800 m run
Fun class……
Dave H
Wod: Amrap in 12 min
10 floor wipers @95#
15 du’s
20 air squats
Total= 6 rounds – 10 wipers and 2 dbl unders.
Cash out – 800m run
No thank you for the push 🙂 was great doing the wod with you today!
Frank
wu x 2
Group mob + wup
Practice Floor Wipers
AMRAP 12 min
10 Floor Wipers 135#
45 single unders
20 squats
Total: 5 + 43 single unders
PR of 20#: got 6 + 3 FW @ 115# last time
jeff
dropped into MCF for Air Force
every minute on the minute 4 burpees
20 thrusters
20 SDHP
20 jerks
20 OHS
20 front squats
@75 pounds
7:48
could have handle a bit more weight but knee still a bit stiff
Tania
AMRAP 12 min.
10 floor wipers 45#
15 DU (scaled to 45 singles)
20 squats
Total: 8 rounds + 1 wiper
Graet work everyone! That was a fun one! 🙂
Valerie Arseneau
Mob + WU
Group WU
Floor Wiper Practice
AMRAP 12 min.
10 floor wipers 55#
15 DU
20 squats
Total: 6 + 9 squats
QOD: I cannot think of a fear right now. Somethings intimidate me but fear… not yet.
Lora
Dropped in to MCF for a WOD. Nice to see some old friends.
Lots of mobility
CFWU x 1
Burgener x 2
Strength: Snatch (full squat) + OHS (1+5)
45-65-70-75-80-85
Power snatch + OHS (1 +3)
90-95-100#
WOD “Air Force” @ Rx
20 Thrusters @65#
20 SDHP
20 Push Jerk (I did push press)
20 OHS
20 Front squats
4 burpees EMOTM (WOD starts with 4 burpees)
Time = 7:53
Fun WOD 🙂
Lora
QOD: Gym related fear? I get freaked out every time I get to, or try to increase my 1RM for ANY lift. It gets “inside my head”, my palms get all sweaty, and my heart pounds like crazy. I think the root of it all is fear of failure. If I could have someone else load the bar then maybe I could be tricked into lifting without fear. But then again, my trust and control issues would never permit me to let someone else load my bar……Dear god, I’m a mess. LOL!
Heidi
I know exactly what you mean. Getting to that PR weight or even just 5 pounds more always stresses me out. Difference between me & you is I usually fail the lift at that point, where you usually nail it.
Jackie
Mob
Wux1
Group warm up
AMRAP in 12min of:
10 Floor Wipers 30lbs KB left arm
15 Double Unders
20 Squats
6 rounds & 20 wipers
Great class Corinna!
Corinna
WOD @ 65lbs
9 rounds
Craig H
Mob
Wu practiced wall balls and 70# Kbs
Group wu
Practiced floor wipers and double unders
Wod
10 floor wipers 135#
15 du really struggled with these tonight
20 air squats
5 rounds even
Cash out: high fives
Craig H
Gym related fear is farting while doing a lift.
jeff
lol.. good one
Lora
Yeah Craig, we are all afraid of you farting while doing a lift. LMAO!
Heidi
….better than sharting, I suppose!
Nicole
Mobility
Group WU
WOD: AMRAP 12 mins
10 floor wipers @ 35#
15 double unders
20 squats
5 rounds & 20 floor wipers
Steph L
Mobility
WUx1
Group Mobility
Floor Wipers Practice
WOD:
AMRAP 12 Min
10 Floor Wipers @ 55#
15 Double Unders
20 Squats
Total: 7Rounds +2 Wipers
Cash Out:
10 Mackenzie Push Ups
2 Min Unbroken Planks
First WOD PR in a long time. Have never gotten to 6 rounds in previous 2 times doing this one. Still room for improvement, as my DU’s were a bit off today. Fun one !
Amanda
Wod w/65# – got 7 rounds + 4 doubles. I feel like I may have counted wrong though, last time was 6 rounds and my pr’s lately aren’t good like this. It’s certainly possible though.
I liked this wod.
Daphne-Anne
I really enjoyed this wod!
12 min AMRAP rx
10 floor wipers (65)
15 double unders (went surprisingly well)
20 air squats
9 rounds 4 floor wipers
Jack
10 floor wipers at 135#
15 du
20 squats
6 rounds 3 wipers RX’d.
Darrell
Wux1
Group mobility
WOD @ 135
8rnds 8 du
Jackie Cantin
WU x 1
Group WU
WOD
AMRAP in 12 min
10 floor wipers @ 40 lbs
45 skips
20 squats
4r and 9 floor wipers
Cashout: Mackenzie pushups
800 m run with Ginette, Marie-N, and Kelly
Great class Marie Noel!
CAM
Mobility
WU X 1 (15 reps)
Group WU
AMRAP in 12 min
10 floor wipers @ 135 lbs
15 DU’s
20 squats
Rx’d: 6 Rounds + 10 Wipers.
Took me a little while to get into a groove, found it just at about round 4. Fun class.
Thanks Coach Corinna.
QOD: Definitely scared of falling during Snatches,
Gabriel
Mobility
WUx2 (Second set sub Pull Ups for Bar MU’s)
Group WU
AMRAP in 12 min
10 floor wipers @ 115#
15 DU’s
20 squats
Total–> 6 Rounds + 4 Wipers.
PR from Jan 3rd 2012. had 4 Rounds + 5 DU’s then
Mobility
Warm up x2
Group warm up
Practiced floor wipers
WOD: amrap in 12 minutes
-10 floor wiperS
-15 double unders scaled to 45 singles
-20 air squats
Total : 5 rounds and 7 floor wipers
Cash out: 800 m run Kelly, Jackie, andMarie Noelle!
Fun class….have a great weekend everyone!
Oups, forgot to add my weight for the floor wipers…..that would be #40!
Great job on filling in for the Amanda show Marie!
Still miss seeing Amanda!!
Mobility
Wu x 1
Group Wu (Marie ‘s creation, always fun)
Foam roll and practice wipers
Wod: Amrap in 12 min
10 floor wipers (each side) @135#
15 du’s
20 air squats
Rx 7 rounds 3 wipers
Great work 6 amer’s, and great class Marie
haha thanks Shane! I will see you more in the evenings 🙂
Super fast Shane!!!!
Mobility + WU
Group WU + Mobility
Practice floor wipers
WOD: AMRAP 12 mins
10 floor wipes
15 double unders (45 Singles)
20 squats
5 rounds & 7 Squats
Cashout: Mckenzy Push Ups & 1 min High five planks & 2 min plank
Thanks for the birthday wishes and the birpees this morning 7am class!
Happy Birthday Francis. Hope you have a great day!
Hope you had a great day Francis! Happy birthday! 🙂
Mobility
WU x 2
Group WU
Practiced Floor Wipers
WOD: AMRAP in 12 mins
10 Floor Wipers @ 40#
15 Double Unders (scaled to 45 singles)
20 squats
6 rounds + 7 floor wipers
Cashout: McKenzie push ups, high fives and 800m run.
Happy Weekiend!
Great job Kelly…..tried to keep up but you were gone….way gone!!!!
I have a gym related fear… I fear the med ball .. Wall balls… Fear wall balls ..
You’re not alone… http://i.imgur.com/lJxssJj.png
My friend T. rex!!!
What a great picture of Amy!!!! Nice height on that box jump, great job! 🙂
Gym-related fears, I have two. I’m afraid to get hurt and not be able to progress or even do what I can do now.
I’m also afraid of my lung (in)capacity. I get scared when we have Tabata double-unders because I often don’t stop skipping past the point where I can keep up with my breath and then I panic…and then things spiral out of control. 🙂
QOD: I’ve got a fear of going upside down, HSPU..inverted ring dips! Yikes! But I do them despite my heart racing. I have a fear of heights, jumping bar muscle ups were a bit scary.
QOD – Right now I fear the enormous amount of work ahead of me to get back to where I was pre-baby fitness/strength wise. Beyond that the enormous amount of work past where I was to get me to my goal of where I want to be competitvely and knowing all this has to be done around having an infant. Luckily I have a supportive husband who I can count on to help me achieve all this. Rather than cower in the corner and let my fear hold me back or get me down I can use my ‘fear’ to help propel me forward.
You’ll be right back at it in no time!
I agree with Amanda. You are staying active and fit during your pregnancy. You will bounce right back in no time 🙂
Mobility + WU
Group WU + Mobility
Practice floor wipers
WOD: AMRAP 12 mins
10 floor wipes (95lbs)
15 double unders
20 squats
5 rounds & 15 Squats
Mob
WU x 1
Group Warm Up and Mob
Practice Floor wipers with a partner
WOD: AMRAP in 12 Min
10 Floor Wipers
15 DU (scaled to 45 SU)
20 Squats
3 Rounds + 45 SU
I had a hard time with this one for two reasons: in my 3rd round of floor wipers I could feel my back tweaking quite a bit – had to stop doing those before I injured myself. Also I’m dealing with Vertigo these days, so everytime I had to get up off the floor, I had to take my time and wait for a few secs before I could get up, or I would have been flat on the floor!
Mob + WU X 1
Group WU…aka death by warm up!
WOD: AMRAP 12 Mins
10 Floor Wipers (each leg)
45 Singles
20 Squats
4+11 FW
Cashout Mackenzie pushups and high fives all around.
Those Floor wipers whipped my ass! Had a hard time with those…they are now on the list of things to work on!
Thanks for the great class Marie-No…I heart you a whole bunch! You did a great job filling in the for the Amanda “show”!
Have a great weekend eveyone and great job on you ladies that did an 800m run after the WOD!
QOD: So many fears to list…SO MANY! But each WOD the fear lessens.
WU x 1
Group WU
AMRAP 12
10 floor wipers @ 65#
15 Double unders
20 Air squat
5 full rounds
AND womp womp. I couldn’t easily find my previous score this morning (casue of looking on iPhone) and last time I used 95#. super sad 🙁 MarieNo … Amanda usually looks for our previous times… just sayin you may need to step it up 😛 Hehehehe (Just kidding – You did a great job, as usual!)
LOL!! Chantal, shhh!! Don’t tell them I spoil you guys like that!
And you used 95# last time? holy crap.
Wux1
Group wu mobility
WOD Amrap in 12min of:
10 Floor Wipers
15 Double Unders
20 Squats
6 rounds + 12 du’s
Rob Brydges
Mobility
Warm up
Group warm up
Practiced floor wipers
WOD: amrap in 12 minutes
-10 floor wipers
-15 double unders scaled to 45 singles
-20 air squats
Total : 4 rounds + 10 floor wipers
Cash out: 800 m run
Fun class……
Wod: Amrap in 12 min
10 floor wipers @95#
15 du’s
20 air squats
Total= 6 rounds – 10 wipers and 2 dbl unders.
Cash out – 800m run
Thanks Marie Noelle
Mobility
WU+ group mobility
WOD: AMRAP 12 MIN
10 Floor wipers #55
45 Singles
20 Squats
Total: 7 rounds + 4 floor wipers
Mob + Wup
Group mob + wup
Practice Floor Wipers
WOD: AMRAP in 12 min.
10 floor wipers (50lbs)
45 singles
20 squats
Total = 5 + 18 squats
Cashout
10 mackenzie pushups
2 min plank
short run around the block
WOD @ 135# = 5 + 10 DUs
Good work everyone!
WOD @ 95# : 8 Rds + 10
thanks for the push Daphne-Anne!!
No thank you for the push 🙂 was great doing the wod with you today!
wu x 2
Group mob + wup
Practice Floor Wipers
AMRAP 12 min
10 Floor Wipers 135#
45 single unders
20 squats
Total: 5 + 43 single unders
PR of 20#: got 6 + 3 FW @ 115# last time
dropped into MCF for Air Force
every minute on the minute 4 burpees
20 thrusters
20 SDHP
20 jerks
20 OHS
20 front squats
@75 pounds
7:48
could have handle a bit more weight but knee still a bit stiff
AMRAP 12 min.
10 floor wipers 45#
15 DU (scaled to 45 singles)
20 squats
Total: 8 rounds + 1 wiper
Graet work everyone! That was a fun one! 🙂
Mob + WU
Group WU
Floor Wiper Practice
AMRAP 12 min.
10 floor wipers 55#
15 DU
20 squats
Total: 6 + 9 squats
QOD: I cannot think of a fear right now. Somethings intimidate me but fear… not yet.
Dropped in to MCF for a WOD. Nice to see some old friends.
Lots of mobility
CFWU x 1
Burgener x 2
Strength: Snatch (full squat) + OHS (1+5)
45-65-70-75-80-85
Power snatch + OHS (1 +3)
90-95-100#
WOD “Air Force” @ Rx
20 Thrusters @65#
20 SDHP
20 Push Jerk (I did push press)
20 OHS
20 Front squats
4 burpees EMOTM (WOD starts with 4 burpees)
Time = 7:53
Fun WOD 🙂
QOD: Gym related fear? I get freaked out every time I get to, or try to increase my 1RM for ANY lift. It gets “inside my head”, my palms get all sweaty, and my heart pounds like crazy. I think the root of it all is fear of failure. If I could have someone else load the bar then maybe I could be tricked into lifting without fear. But then again, my trust and control issues would never permit me to let someone else load my bar……Dear god, I’m a mess. LOL!
I know exactly what you mean. Getting to that PR weight or even just 5 pounds more always stresses me out. Difference between me & you is I usually fail the lift at that point, where you usually nail it.
Mob
Wux1
Group warm up
AMRAP in 12min of:
10 Floor Wipers 30lbs KB left arm
15 Double Unders
20 Squats
6 rounds & 20 wipers
Great class Corinna!
WOD @ 65lbs
9 rounds
Mob
Wu practiced wall balls and 70# Kbs
Group wu
Practiced floor wipers and double unders
Wod
10 floor wipers 135#
15 du really struggled with these tonight
20 air squats
5 rounds even
Cash out: high fives
Gym related fear is farting while doing a lift.
lol.. good one
Yeah Craig, we are all afraid of you farting while doing a lift. LMAO!
….better than sharting, I suppose!
Mobility
Group WU
WOD: AMRAP 12 mins
10 floor wipers @ 35#
15 double unders
20 squats
5 rounds & 20 floor wipers
Mobility
WUx1
Group Mobility
Floor Wipers Practice
WOD:
AMRAP 12 Min
10 Floor Wipers @ 55#
15 Double Unders
20 Squats
Total: 7Rounds +2 Wipers
Cash Out:
10 Mackenzie Push Ups
2 Min Unbroken Planks
Thankx Rob Great Class!
WU x 1 + Group WU
WOD:
10 Floor wipers @ 65#
15 Double Unders
20 Squats
6 Rounds + 10 Floor wipers (PR)
First WOD PR in a long time. Have never gotten to 6 rounds in previous 2 times doing this one. Still room for improvement, as my DU’s were a bit off today. Fun one !
Wod w/65# – got 7 rounds + 4 doubles. I feel like I may have counted wrong though, last time was 6 rounds and my pr’s lately aren’t good like this. It’s certainly possible though.
I liked this wod.
I really enjoyed this wod!
12 min AMRAP rx
10 floor wipers (65)
15 double unders (went surprisingly well)
20 air squats
9 rounds 4 floor wipers
10 floor wipers at 135#
15 du
20 squats
6 rounds 3 wipers RX’d.
Wux1
Group mobility
WOD @ 135
8rnds 8 du
WU x 1
Group WU
WOD
AMRAP in 12 min
10 floor wipers @ 40 lbs
45 skips
20 squats
4r and 9 floor wipers
Cashout: Mackenzie pushups
800 m run with Ginette, Marie-N, and Kelly
Great class Marie Noel!
Mobility
WU X 1 (15 reps)
Group WU
AMRAP in 12 min
10 floor wipers @ 135 lbs
15 DU’s
20 squats
Rx’d: 6 Rounds + 10 Wipers.
Took me a little while to get into a groove, found it just at about round 4. Fun class.
Thanks Coach Corinna.
QOD: Definitely scared of falling during Snatches,
Mobility
WUx2 (Second set sub Pull Ups for Bar MU’s)
Group WU
AMRAP in 12 min
10 floor wipers @ 115#
15 DU’s
20 squats
Total–> 6 Rounds + 4 Wipers.
PR from Jan 3rd 2012. had 4 Rounds + 5 DU’s then
Mobility
WU X 1
Group WU
AMRAP in 12 min
10 floor wipers @ 95 lbs
15 DU’s scaled to 45 SU’s
20 squats
Score: 5 Rounds + 2 Su’s.
2 minutes accumulated planks