Get out and go

Remember that a few more spots are being open for the Hopper today at noon. If you didn’t register, this is the only chance.  

Run 2k

For this, you’ll do the 800m loop twice, and then the 400m run to round it off. Pick a pace, stick with it, and don’t forget to breathe.

A great group of students
A great group of students

92 thoughts on “Get out and go”

  1. Valérie Arseneau

    MOB + WU x1 + 400m jog

    Strength : Back Squats
    5x 95-100-105-110-115(F) Only got 3 reps in. PR is 4 reps… darn.

    WOD : 2K
    time 9:40.

    Pretty happy with that. My goal was under 10 mins.

    1. Rather than the label “FAIL”, try:

      “Holy crap I just did 3 back squats at 115!!! That is awesome and I am damn proud of myself! The improvement I have made to get to this point is awesome!”

      Yeah, try that… although HCIJD3SA115TIAAIADPOMTIIHNTGTTPIA isn’t a very sexy acronym.

      1. Valérie Arseneau

        I like amanda’s better… lol

        I really wanted a PR for rep so I wasnt happy with 3 hehe. I was going for 5.

  2. WUx1 + 400m jog

    Strength – Front Squats X5

    WOD: Run 2k
    Time–> 8:17

    Great work morning crew!

  3. Shawn Johnson

    WU x 1
    400m jog

    Shoulder Press x 5

    WOD: Run 2k (2 x 800m loop + 400m)

    Time: 9:23

    1. Nice run Shawn I was trying to catch u but I just couldn’t close up the gap anymore..

      1. Shawn Johnson

        That’s because I could hear you running behind me which was my motivation 🙂

  4. Mob / WU x 1 / Run 400m

    Deadlift x 5
    220 – 240 – 265 – 275 – 280 (PR reps)

    Run 2k – 9:00

    1. Welcome aboard Barb! Nice to share the bar with you this morning, your presses looked solid!

  5. WU x 1
    400m run

    Front squat x 5
    135 pause
    155 pause
    235 (10# PR)

    WOD: Run 2k


    Shoe came untied at 1200 meters. Ran the rest with untied shoe.

    Love running.

      1. I felt it could have been faster. Usually I’m only as fast as the person right ahead of me or directly behind me and there was no one in either one of those spots today. 🙂

  6. WU x 1 + 400m run

    OHS x 3

    WOD : 2k run


    When I passed the 1 mile point, I had no choice but to look at my time – 9:45 (I’ll add 10 seconds for running to the door so around 9:55). Last time I ran a mile was at the end of the challenge October 2012, and my time was 10:38. I would say this is a PR! 😀

    Also, thank you Adam for giving me the Running room 101 spiel during my last 400m. It helped taking the focus off of ‘omg I’m going to die’ and change it to ‘just breathe and stand tall and I’ll make it’ !

    1. Anytime 😀 I do the same thing with my sister when we go running, it’s why I’m always talking so much during runs lol

  7. Mobility
    WUx1 + 400m run

    Strength: Deadlift
    95, 115, 135, 155, 185
    These felt good! I love deadlifts 🙂

    Run 2k

    Time: 8:44

    Good race this morning Michelle! During that first lap I was *sure* I wasn’t going to be able to catch up to you 🙂

  8. Mob
    WU x 1 = 400 M Row

    Strength: Push Press x 5

    WOD: Run 2K – scaled to Rowing for 2500 M = 2.5 KMS

    Time: 13:00

    Started doing 100 squats each day for 100 days: day 3 = 100 squats!

  9. Registration for the Hopper is open again today at noon! I have a feeling these spots will sell out in minutes. If you missed the opportunity to register last week, here’s your chance!

  10. Mobility

    WU X1 plus 400m run

    Strength: Cleans: 20,25,30,35,40

    WOD: Run 2K
    Time: 11:45

    Fun class this morning and Special welcome to Barb!

  11. m + wu x1
    400 m jog

    Strength – push press

    Run 2k (800 x2 + 400)
    Time 13:53

    Cashout – calf stretch

    Wall balls @ 6 lb 20 x3

  12. Congratulations to all who completed the Oly Class this weekend.
    Looking forward to you corrections in my lifts and there are many 😉

  13. Mobility
    Wu x 1 butterfly Pullups, actually strung 10 together and they felt really good.
    Run 400m
    Strength back squats
    225 pause first 3
    245 pause first 3
    275 pause 2
    295 x 5
    Out of time
    Wod Run 2k
    9:27 very happy with this as I really didn’t think I could do it without walking some of the way!!

    1. What? I think you maybe need to re-evaluate your running skills. lol. You’re always surprised with your running – you can do much more than you think. 🙂

    2. Nice on the butterflies. I was able to string a few together until my shoulder started acting up but never 10.

      Also getting up there on the squats. We will have to have a squat off. 🙂

      1. Totally turning over a new leaf and engaging the run! Sadly though my hamstring injury will keep me in the gym today 🙂

  14. Mobility
    WU x 1
    400m jog

    Front squat x 5
    95-105-110-115-120 (PR for reps)

    WOD: Run 2k

    Time: 8:48

  15. Mobility WU x 1
    400m run

    Strength: Clean
    Really trying to focus on form.

    Practice 5×35

    5x 45, 50, 50, 55, 60

    1×65 for a confidence booster. All felt very good!

    WOD – Run 2k
    Time: 10:56

    Great morning for a run…perfect conditions and some speedy results by all!

    1. Nice work Jackie, very steady on your run. Great work on the cleans they looked good

  16. Mobility, WUx1 (black band pullups)
    400m run

    Strength – Push press x5
    50 – 60 – 65 – 70 – 75

    WOD – Run 2k
    Time: 12:41

  17. Heather Colleen

    WU x 1
    400m jog

    OHS – left arm dumbbell

    Right arm OH extension…so close to getting full extension, just not quite there yet.

    WOD: Run 2k

    Time: 11:22

  18. Mobility
    WU x 1
    400m jog

    OHS @ 5 x 20-25-30-35-40

    Thanks for the great coaching, Amanda! I’ll keep working on the areas that we discussed! 🙂

    WOD: Run 2K

    And a HUGE thank you to everyone who ran with me when I was doing the last 400m! I overheard Kevin telling a new member tonight that the loudest cheers are usually for the last to finish and I can definitely testify to that! You are all amazing people! 🙂

  19. Mobility
    WU x 1
    400m jog

    Front Squat x 5

    WOD: Run 2k

    Time: 10:43

    I’m not a fan of the first day back after two days off.

    1. What? That’s my favorite day, the first one back after 2 off! I have lots of energy!

      1. Day after rest day is the day I struggle most. Strangely Friday was my 6th day and I felt great.

  20. Mobility
    WU X 1
    400m Jog

    Front Squats X 5


    WOD – Run 2K

    Time – 13:49

    Thanks for the final push at the end Chris!!

    Today was a personal PR for me since the WOD was just running and I didn’t cancel. Last year I avoided a lot of the running WOD’s and only really ended up doing the “surprise” running one. Realized running won’t be disappearing any time soon so I may as well learn to tolerate it 🙂

    1. I know what you mean when you talk “PR” for not cancelling. I’ve NEVER missed a class or had to do 50 no-show burpees, but if Kevin made up a rule about wussing out and panic cancelling (I made up this term, but you can use it if you want to…) because you feel intimidated by something you see in the WOD, I’d be SOOO dead.

      Whenever I just suck it up and do the WOD that intimidates me, I feel like it’s a personal victory – I won against the voice in my head that says, “You won’t be able to handle that!” 😛

      I attempted the black pull up band WITH PEOPLE AROUND, today. I usually wait til there’s NO ONE around or just do ring rows. I don’t know why THIS is my “I’d rather die than do this in front of people” move, but it is. So today, that’s my little victory dance. 🙂

  21. Mobility Class (Thanks Jo, that put my shoulder back on track)

    Mob/WUx1 + 400m jog

    Shoulder Press 5-5-5-5-5
    95-110-120-130-140(x4) (that set my PR for 4 reps) 🙂

    WOD: Run 2k = 9:05 (800m = 3:22(PR), 1 mile = 7:15)

    Actually got a 4 sec PR on the 800m loop! Went better than I expected, was trying not to lose Chris, thanks for the chase! Good work gang!

  22. Mob Wu x 1
    400m jog
    Shoulder press five reps 35 40 45 45 x 5 reps 50 x 2
    10 Wallballs at 10lbs
    10 paralette dips
    Foam rolling
    WOD 2 km
    1 min plank
    The is my first 2 km in my life lol. I am very happy my heel is holding up and I am getting a chance to learn how to run. Thanks Amanda for encouraging me. Fun 6:45 class.

    1. It is hard to believe that you didn’t even think you could run. That is a pretty respectable time.

  23. Mobility
    WU x 1
    400m jog

    Back squat x 5

    WOD: Run 2k

    Time: 14:19

    Fun class Amanda!

  24. Mobility
    WU x 1
    400m jog

    Clean x 3
    55-65-75-85 – stopped there as 85 was feeling really heavy today for some reason

    WOD: Run 2k (2 x 800m loop + 400m)

    Time: 10:28

    Felt slow considering my time in the mile run week before last.. but maybe that last 400m did me in.. lol

  25. Mobility
    WU x 1
    400m jog

    No strength

    did mobility class and more mobility

    WOD: Run 2k (2 x 800m loop + 400m)

    Time: 8:44

    used 20# vest – thanks for the idea Trent! Couldn’t keep up with you buddy you were fast!

  26. Mobility
    WU x 1
    400m jog


    WOD: Run 2k (2 x 800m loop + 400m)

    Time: 10:10

  27. Mobility
    WU x 1
    400 m jog

    strength : shoulder press x 5

    Good time sharing the bar with you Frank, Joey and Nick

    WOD : 2k jog

    time : 11:53

    had a fun run with Jen B thanks for keeping the pace helped me to keep moving!
    really need to do more running ( should watch what I ask for)

    cash out stretching after class, great tips from Amanda great class!

    2 weighted pull ups with a 30#KB

    today was a good day

  28. Mob
    400m jog

    Shoulder Press

    2mile run
    Time: 9:53

    I’m still confused how running in the rain, hail, rocks, tornado like winds and I received a better time…

    Thanks Amanda for the encouragement and a great class.

    1. Because the day of the miniature hurricane it was 400m less than what you did today. Your time for today is about where it should be..
      You did great today and you are making great progress. 🙂

      1. May 31st wod was to run 1 mile (= 1600 meters). Today’s wod was 2km (= 2000 meters)
        You can account for the other 3 minutes for the extra 400m at the end of your run today.


  29. WU x 1
    400m jog

    push press x5
    110-130-150-135-185 (3) felt good but knee was hurting
    great sharing the bar with Nick, Joey, and Jeremy. Great PRs Joey and Jeremy!

    WOD: Run 2k

    Time: 9:43

  30. WU X 1 + 400m jog
    front squats 5x 65,

    WOD: Run 2k – Time: 9:36

    Can’t wait till I am on summer vacation to get back running in the mornings. Will have to redo this WOD at the end of the summer and see if I can beat my time.

    Good job 4:15 crew!!!

    1. Nice work! Yes, for the summer, I am contemplating morning classes before the husband has to go to work, as that would be the perfect schedule (8:30 class I think).

      I used this WOD as somewhat of a “Benchmark” today because I’ve picked up healthy eating habits again and needed something to gauge progress in different ways. I will re-do it at the end of July to see how far I’ve come. 🙂

  31. Chantal Guérette

    WU x 1
    400m jog

    Strength : Back Squats
    5 x 65-75-85-95-105

    2K run

    Time : 9:35

    Haaaa Nick ! can’t believe you pass me at the very end and it’s killing me that I had nothing left in me to fight back. Next time ohhh next time Nick…

  32. Mobility
    WU x 1
    400m job

    Strength: Back Squat x 5
    Stopped because my tailbone was hurting…I guess falling off the pull-up bar isn’t so good for the tailbone….

    2 km run
    Time: 11:14

  33. mob wux1
    400m jog
    Front squat

    WOD 2km run
    10:00 min even

    calve stretch and couch stretch

  34. 400m jog wu x1

    Strength Hang Cleans x5

    Wod 2k (with 20 lbs vest)

    Time – 8:04

  35. Strength:
    Push Jerk (x5) 95-115-135-155(x4)F-155(x3)F
    Note to self: Need to drop under the bar.

    2K run
    Time: 7:49

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