Hi guys!
Miss you all already! Can’t wait to be back…
Not sure if everyone saw my link for the Children Wish Foundation, that Kevin posted on here a little while ago, but here it is;
I will also bring a little bank for people who wish to donate some change…every little bit helps!! ( if its ok with Kevin of course! )
I’ll be raising money till October 13th.
Thank you SO MUCH to everyone who already donated! Bless your heart! Its such a great cause to support…
See you all soon! π
xox
Gillyon
Decide to skip the gym today and enjoy the sunshine.
6k run with my family on the waterfront.
Chantal Guerette
Mobility
WU x 2
Strength Push Jerks 5 x 45-50-55-60-65
WOD
10 minutes AMRAP
– 10 Chest to bar (purple and small band)
– 10 KBS (30lbs)
Total : 7 rounds and 6 chest to bar
Loved the loud music today haha !!! Pumped me up π
Lora
Nice work Chantal!
Elba
WU x 1
Progression T2B & K2E!! thanks for the tips Corinna!!
WOD
10 mins AMRAP
10 C2B (green band)
10 KBS (40 lbs)
= 6 rds + 1 KBS
Didn’t expect to get that high wish i had started higher felt like i could get the 230 but fatigue started setting in but there’s always next time π
EMOTM Power Cleans
5mins 3 reps at #145
5mins 1 reps every 30 secs at #175
5mins 3 reps at #145
First time trying this out really enjoyed it lots of fun heard it gives good results guess ill see:P Thanks Lora for telling me to stay on my heels tried to focus on that for the rest of it.
WOD
AMRAP 10 mins
10 CTB (Purple Bands)
10 KBS #70
5 Rounds 8 CTB
Thanks so much for opening the gym up today Jeff and Corinna needed to work off all the junk food from the pool party.
Lora
You did a lot of strength work today. I am still amazed at how much weight you can move! WOW! Great job! Keep focusing on keeping the weight on those heels. It is really going to help you to consistently make successful lifts.
Thanks π Got nice marks on my arms too. I laughed when Rihanna – S & M came on… lol
Lora
Mobility
WU x 2 (so happy to get 10 kipping pull ups in a row…been struggling with these of late)
Practice kipping T2B (6 in a row!)
Strength: Snatch
45 x 10 (hang)
65 x 5 (hang)
85 x 5
95 x 5
105 x 3 (split)
115 (f)
115 x 1 ugly (split)
110 x 3 (split)
Practice KBS with 35#, 45#, 50#, 53#
WOD
AMRAP 10 min
10 C2B
10 KBS @53#
Total = 4 rounds + 2 C2B
Lots of fun and energy at CFM today!! Thanks Jeff and Corinna for the Open Gym π
jeff
Nice job on the Wod, congrats on your T2B as I know you have been working on those for some time, glad to see them coming around! π
And thank you for the drill/exercise to loosen up my knees and hips for doing squats, I found it helped when I was doing snatch practice today. π
jeff
1 x mob
2x WU
Worked on HSPU as a skill, using abmat and hands on 45lbs plates (+ Rx?) was able to reel off 8 in a row.. short break, 5 in a row.. short break 5 in a row.. these felt really good today. π
Snatch practice.. burgener WU with 45lb..
45×10- 65×8-95×3-95×2-115-115
wod as Rx
10 minute amrap
10 C2B
10 KBS with 70
5 rounds 8C2B
Grip was a mess after this one.. I thought the limiter was going to be the KBS but turned out to be C2B!!
Awesome day at Cfm, nice to see everyone out after the party yesterday! Great long weekend.
Lora
Great job on the WOD today. I agree. C2B were killer! And nice work on those HSPUs!! WOW!
Tom
warm up as posted
worked on overhead squats.
feeling better each time i do them.
WOD as posted.
kbs 53 lbs
chext to bar
5 rounds and 3 C2B.
kbs were unbroken
C2B was the killer
lots of fun
thanks for opening up and coaching Corrina and Jeff, much appreciated.
Lora
Nice work on the WOD today, Tom! With unbroken KBS, you will have to try this with the 70# KB next time π
Jenna Sipkema
Mobility
WUx1
WOD
AMRAP 10 minute
10 C2B
10 KBS with #35
5 rounds 4 C2B
Lora
Wow! Great score Jenna! Way to go!
Jenna Sipkema
Thanks Lora:) It was fun working out with you guys today:) I saw you continuously going back to the pull-up bar and kept me motivated! π
Thanks Jeff and Corinna for having the gym open for us!
Laura K
Mob, Wu x’s 2
2000m row 10:26
WOD
AMRAP in 10 minutes
10 pull ups with the thick band
10KBS 25 pounds
7 rounds 2KBS
cash out 4 rounds of 15 dips on the Paralette bars. Had knees bent on the dips
Thanks Jeff and Corinna for having open gym. I really enjoyed myself.
Lora
Awesome work Laura! Way to go with the 2k row! That would have been the end of me today, for sure.
Trent
Wu x 2
Wod Rx
5 rounds 2 C2B
Fun wod, first time completeing a wod with 70# kbs.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Hi guys!
Miss you all already! Can’t wait to be back…
Not sure if everyone saw my link for the Children Wish Foundation, that Kevin posted on here a little while ago, but here it is;
http://my.e2rm.com/personalPage.aspx?registrationID=1568381&langPref=en-CA
I will also bring a little bank for people who wish to donate some change…every little bit helps!! ( if its ok with Kevin of course! )
I’ll be raising money till October 13th.
Thank you SO MUCH to everyone who already donated! Bless your heart! Its such a great cause to support…
See you all soon! π
xox
Decide to skip the gym today and enjoy the sunshine.
6k run with my family on the waterfront.
Mobility
WU x 2
Strength Push Jerks 5 x 45-50-55-60-65
WOD
10 minutes AMRAP
– 10 Chest to bar (purple and small band)
– 10 KBS (30lbs)
Total : 7 rounds and 6 chest to bar
Loved the loud music today haha !!! Pumped me up π
Nice work Chantal!
WU x 1
Progression T2B & K2E!! thanks for the tips Corinna!!
WOD
10 mins AMRAP
10 C2B (green band)
10 KBS (40 lbs)
= 6 rds + 1 KBS
Glad I did it!! Awesome job everyone π
You did GREAT today Elba! Heavy KBS too!
Mobility
WUX1
Push Jerks 1s
185-195-205-215-220-225-230(fail)-230(fail)
Didn’t expect to get that high wish i had started higher felt like i could get the 230 but fatigue started setting in but there’s always next time π
EMOTM Power Cleans
5mins 3 reps at #145
5mins 1 reps every 30 secs at #175
5mins 3 reps at #145
First time trying this out really enjoyed it lots of fun heard it gives good results guess ill see:P Thanks Lora for telling me to stay on my heels tried to focus on that for the rest of it.
WOD
AMRAP 10 mins
10 CTB (Purple Bands)
10 KBS #70
5 Rounds 8 CTB
Thanks so much for opening the gym up today Jeff and Corinna needed to work off all the junk food from the pool party.
You did a lot of strength work today. I am still amazed at how much weight you can move! WOW! Great job! Keep focusing on keeping the weight on those heels. It is really going to help you to consistently make successful lifts.
Mobility
2 x WU
Deadlift
5x 95-100-105-110-115-130 and 3x 135
Push press
5x 45-50-55-60-65
AMRAP 10 mins
Double unders
218 (+/- 10. Lost count at one point). Tied my score of last time but I feel I got more in a row. Had 10 or 12 in a row at one point.
Great work on your double unders Val!! π
Thanks π Got nice marks on my arms too. I laughed when Rihanna – S & M came on… lol
Mobility
WU x 2 (so happy to get 10 kipping pull ups in a row…been struggling with these of late)
Practice kipping T2B (6 in a row!)
Strength: Snatch
45 x 10 (hang)
65 x 5 (hang)
85 x 5
95 x 5
105 x 3 (split)
115 (f)
115 x 1 ugly (split)
110 x 3 (split)
Practice KBS with 35#, 45#, 50#, 53#
WOD
AMRAP 10 min
10 C2B
10 KBS @53#
Total = 4 rounds + 2 C2B
Lots of fun and energy at CFM today!! Thanks Jeff and Corinna for the Open Gym π
Nice job on the Wod, congrats on your T2B as I know you have been working on those for some time, glad to see them coming around! π
And thank you for the drill/exercise to loosen up my knees and hips for doing squats, I found it helped when I was doing snatch practice today. π
1 x mob
2x WU
Worked on HSPU as a skill, using abmat and hands on 45lbs plates (+ Rx?) was able to reel off 8 in a row.. short break, 5 in a row.. short break 5 in a row.. these felt really good today. π
Snatch practice.. burgener WU with 45lb..
45×10- 65×8-95×3-95×2-115-115
wod as Rx
10 minute amrap
10 C2B
10 KBS with 70
5 rounds 8C2B
Grip was a mess after this one.. I thought the limiter was going to be the KBS but turned out to be C2B!!
Awesome day at Cfm, nice to see everyone out after the party yesterday! Great long weekend.
Great job on the WOD today. I agree. C2B were killer! And nice work on those HSPUs!! WOW!
warm up as posted
worked on overhead squats.
feeling better each time i do them.
WOD as posted.
kbs 53 lbs
chext to bar
5 rounds and 3 C2B.
kbs were unbroken
C2B was the killer
lots of fun
thanks for opening up and coaching Corrina and Jeff, much appreciated.
Nice work on the WOD today, Tom! With unbroken KBS, you will have to try this with the 70# KB next time π
Mobility
WUx1
WOD
AMRAP 10 minute
10 C2B
10 KBS with #35
5 rounds 4 C2B
Wow! Great score Jenna! Way to go!
Thanks Lora:) It was fun working out with you guys today:) I saw you continuously going back to the pull-up bar and kept me motivated! π
Thanks Jeff and Corinna for having the gym open for us!
Mob, Wu x’s 2
2000m row 10:26
WOD
AMRAP in 10 minutes
10 pull ups with the thick band
10KBS 25 pounds
7 rounds 2KBS
cash out 4 rounds of 15 dips on the Paralette bars. Had knees bent on the dips
Thanks Jeff and Corinna for having open gym. I really enjoyed myself.
Awesome work Laura! Way to go with the 2k row! That would have been the end of me today, for sure.
Wu x 2
Wod Rx
5 rounds 2 C2B
Fun wod, first time completeing a wod with 70# kbs.
You made that 70# KB your b*tch! LOL! Nice work!