A lot of people get caught up in wanting to Rx or go heavy. They believe this is the best way to make gains, but actually it is not.
Intensity is the key to seeing gains in your strength and cardiovascular performance. Strapping on a weight vest, piling on an extra 25 lbs or increasing the height of a box jump may lead to diminished speed. There is a misconception that next time I do a 20″ box jump it will be easier and I’ll move faster.
Performing WOD’s at high intensity will lead to results. If using a less heavy med ball allows you to do more reps or go unbroken, this is a good thing. Think about it – what’s better – staring at the med ball sitting on the ground or ripping out reps; it’s pretty obvious which will lead to results.
Keep this in mind for tomorrow’s workout 🙂
Back Squat x3
5 sets @ 70%
Floor Press x5
50-60-70-75-75-75%
Core Cashout
Due to popular demand, we are opening up a 2nd round of the Bad Ass Class (snatches). It will take place during the OG time slot on Thursday’s from 5-6pm starting Oct.27 for 6 weeks. There are only 8 spots, so grab one asap.
SIGN UP
Please cancel my 6am, thanks
Please cancel my 6 am. Thanks
Regrettably cancel my 7 am. Will need a rest day
WUx1 group WU
Back Squat x3
5 sets @ 70%
135-155-180-180-180-180-180
Floor Press x5
50-60-70-75-75-75%
135-145-155-165-165-165
Core Cashout
100 leg levers
100 good morning darlings
Excellent job Shawn
Wu and mob
Back squat @ 70% x3
Wu 135-185
5 sets @#205
Floor press x5
95-135-155-165-165-160
100 leg levers
100 good morning darlings
Thanks Shane for tips. Nice sharing the bar with you Mark and as always good race Shawn
Jackie what can I say? Always a great deal of fun! Thanks.
Mobility and WU x 1
Group Mobility
Back squat x 3 @ 70%
50-60(5)
5 sets of 3 @ 70
Floor press x 5
35, 45, 50, 55, 55
Cash out
100 LLs
100 GMDs
Thanks for the laughs Greg!! Great class Shane, as always. ☺
Good job this morning Jackie. I guess you are correct ” The weight I lost off my waist has moved to my head making me a little thick between the ears” Ha ha ha 🙂 because Kevin told me I actually attended class at the old gym this morning form my check in on Facebook. Boy do I need that extra coffee in the morning I guess!! Fun time. Mark can attest to my need of coffee for sure.
Back Squat x3
5 sets @ 70%
WU – 135# – 155#
225# x 5
Floor Press x5
50-60-70-75-75-75%
95# – 135# – 155# – 165# – 165# – 165#
$OUT
LLs – 100
GMDs – 100
Good job this morning Mark and thanks for the push on the floor press!
Back Squat x3
5 sets @ 70%
135-185×5
Floor Press x5
50-60-70-75-75-75%
95-115-135-145-145-145
Core Cashout
Some leg stuff 🙂
Thanks Amanda!
Back squat
35-55-75-75-75-75-75
Floor Press
55-65-75-75-75
Flower!!! I think it must be all the squats I did this weekend, because for the first time ever, I didn’t loathe hearing “Sally up” or “Sally down” until the very last minute of the song. Progress!!
Thanks for sharing the bar Christie! Great work 8:30 class!! Thanks Kevin
Back Squats, 5 sets @ 215#
Floor press: 135-155-185-225-225-225#
Cashout made me discover a new muscle that I didn’t know existed… probably won’t feel like a darling in the morning….
Thanks Coach Steph!
Hahahahaha, Alex you have no idea how hard that just made me laugh 😂
MOB+ WU
Group WU
Back Squat x 3
WU 55# and 70#
5 sets @ 85#
Floor Press x 5
50-60-70-75-75-75%
55#-65#-70#-75#-80#-80#
Core Cashout
Thanks Steph
Back Squats x 3, 5 sets @ 215#
Floor Press x 5 to 120#
Cashout: Levers/GMDs
Please cancel my 6pm 😭
Late getting back to Moncton
WUx1 group WU
Back Squat x3
5 sets @ 225#
Floor Press x5
6 [email protected]#
Kept it light as shoulder was sore
Core Cashout
100 leg levers
100 good morning darlings
Back Squat x3
135-185-205-225-225-225-225-225#
Floor Press x5
115-135-155-170-170-170-170#
100x Leg Lever + Good AM Darling
MOB + WUx1
Group MOB + WU
Back Squat x3
5 sets @ 155#
Floor Press x5
6 [email protected]#
Cashout: 100 Leg Lever + Good AM Darling
Mobility and WU x 1
Group Mobility
Back squat x 3 @ 70%
65,75,80
5 sets of 3 @ 90
Floor press x 5
75, 85, 90, 95, 95
Cash out
100 LLs
100 GMDs