***There has been a lot of interest in the gymnastics seminar coming up on January 19th. The registration will be limited to the first 15 people that pay the $75 fee.
***Also, don’t forget about the Goal Board at the gym. There are still about half of you that haven’t written anything down yet. And thank you to those that have! Some of you have already attained your goal and need a new one already!
10 burpees/1 pull-up
9 burpees/2 pull-ups
8 burpees/3 pull-ups
7 burpees/4 pull-ups
6 burpees/5 pull-ups
5 burpees/6 pull-ups
4 burpees/7 pull-ups
3 burpees/8 pull-ups
2 burpees/9 pull-ups
1 burpee/10 pull-ups
CFWU x 3 (two rounds pull ups)
Strength x 3
Shoulder Press 65-75-85-95-105
10 burpees/1 pull-up
9 burpees/2 pull-ups
8 burpees/3 pull-ups
7 burpees/4 pull-ups
6 burpees/5 pull-ups
5 burpees/6 pull-ups
4 burpees/7 pull-ups
3 burpees/8 pull-ups
2 burpees/9 pull-ups
1 burpee/10 pull-ups
Time 12:03 ** First WOD without bands for pull ups!
Great Job Marcel!
Congrats on a major milestone!!
you should also point out that they were “strict pull ups”
AWESOME Marcel!!!!
congrats marcel
CFWU x 3 (two rounds pull ups)
Strength – Shoulder Press
3-3-3-1-3
75-85-95-100-95
WOD
10 burpees/1 pull-up
9 burpees/2 pull-ups
8 burpees/3 pull-ups
7 burpees/4 pull-ups
6 burpees/5 pull-ups
5 burpees/6 pull-ups (Yellow)
4 burpees/7 pull-ups (Yellow)
3 burpees/8 pull-ups (Green)
2 burpees/9 pull-ups (Green)
1 burpee/10 pull-ups (Green)
Time 9:55
CFWU x 3 (two rounds pull ups)
Deadlifts 1-1-1-1-1
135-155-185-205-225(PR)
WOD
10 burpees/1 pull-up
9 burpees/2 pull-ups
8 burpees/3 pull-ups
7 burpees/4 pull-ups
6 burpees/5 pull-ups
5 burpees/6 pull-ups
4 burpees/7 pull-ups
3 burpees/8 pull-ups
2 burpees/9 pull-ups
1 burpee/10 pull-ups
Time: 6:33
Awesome PR it was nice to see the bar bending.
it was bending??? sweet!! 🙂
Kevin,Mom and I can’t make it tonight!See everyone Monday
Awesome Marcel. Congrats!!!
Kevin I won’t be able to make it tonight sorry. I really wanted to do this workout may try it at home. Let me know if you get an opening for tomorrow morning.
Stephanie, you can have my 6am spot… it’d be rushed for me before school anyway. Cheers 🙂
I’m going to have to cancel for tonight. Getting the winter tires put on a bit late!
Sorry i’m going to have to cancel my 4:15 tonight as I have a second interview. Thanks.
I can’t make the 5:30 class tonight
May I switch my 5:30 and take Shane’s 4:15?
And may I work for you next year?
Yes and yes!
We’re up to 8 cancellations for the day! Any more? Do I have any more?
I might cancel my spot that I didn’t register for!
Kevin need to cancel my 4:15 ,but would like to get into a 5:30 spot if there’s an opening.
Yes sir!
Tim you can have my 5:30. Sorry Kev. Mike is working late again.
Love the New logo to the right ->
I think it should be on a shirt.
Cancel my 6:30.
CW x 3 (2 rounds of pullups)
Back Squat (1s) 65-95-135-160(f)160(f)
WOD:
10 burpees/1 pull-up
9 burpees/2 pull-ups
8 burpees/3 pull-ups
7 burpees/4 pull-ups
6 burpees/5 pull-ups
5 burpees/6 pull-ups
4 burpees/7 pull-ups
3 burpees/8 pull-ups
2 burpees/9 pull-ups
1 burpee/10 pull-ups
Time 7:0..something
I also tried Tuesday’s night workout to see if I could beat Kevin..
3 rounds of:
50 DU
75 Squats
Time: 7:12
I will get you next time Mr. Wood.
2 workouts?? Nice work!!
I was down because I could not beat your time. 😉 Below 7:00 minutes?!! Unreal! You are doing so well. You must be so proud of yourself! 🙂
very proud yes, thanks! You’ll get me next time I’m sure. I only wish I could be stronger with the lifting stuff.
WOOW! 2 WORKOUTS. WHAT A WOMEN!
CFWU X 3
Push jerk: 1-1-1-1-1
135-155-185-205-225(pr)
WOD:
10 burpees/1 pull-up
9 burpees/2 pull-ups
8 burpees/3 pull-ups
7 burpees/4 pull-ups
6 burpees/5 pull-ups
5 burpees/6 pull-ups
4 burpees/7 pull-ups
3 burpees/8 pull-ups
2 burpees/9 pull-ups
1 burpees/10 pull-ups
Time:10:01 (Did pull-ups with red band. 1st time)
amazing work on the pullups. GREAT KIPPING!
congrats tim, you should fly through the bands now
Dude you can push jerk my dead lift max!! You’re a monster! Nice work on the pull ups!
Nice work Tim! 225 is fucking impressive.
WU x 2 (I was a little tardy..)
Strength – Front Squat :
1-1-1-1-1-1
45-65-85-95-115-125(PR)
(Going for my 7th set when Kevin mentioned that there’s a 5 set limit…..”Oh” I said. At Johan’s suggestion that I should give one back, Kevin smiled an evil little smile. “Save it.” He said. “You’re going to need it.”)
WOD:
10 burpees/1 pull-up
9 burpees/2 pull-ups
8 burpees/3 pull-ups
7 burpees/4 pull-ups
6 burpees/5 pull-ups
5 burpees/6 pull-ups
4 burpees/7 pull-ups
3 burpees/8 pull-ups
2 burpees/9 pull-ups
1 burpees/10 pull-ups
Time: 13:07 and I needed the BIG Blue band to get me through the last set of 10 pull-ups.
…. I was beat up by two 4 year old kids and a kitten on the way home… couldn’t lift my arms to defend myself. Oh the humanity!
LOL
Good job today man, grats on the PR
Liam, that’s what kevin’s there for… to maximize our pain just enough to be able to recover from and come back to do it all over again and again and again… ! After tonight, I’m sure just the kitten could have taken us both.
WU x3 (2x pull ups
Back Squat 45-65-95-165-195
WOD:
10 burpees/1 pull-up
9 burpees/2 pull-ups
8 burpees/3 pull-ups
7 burpees/4 pull-ups
6 burpees/5 pull-ups Green
5 burpees/6 pull-ups Green
4 burpees/7 pull-ups Green
3 burpees/8 pull-ups Green
2 burpees/9 pull-ups Green
1 burpees/10 pull-ups Green mostly singles