Spread the word. This Wednesday, June 11th at 12pm, registration for the 6th Annual Hopper Event will go live. The link will be on this site – https://raceroster.com/events/2014/2959/atlantic-hopper-event There is limited space, and it will sell out (last year was less than 24 hours).
And a big thanks to everyone that showed up for the RCMP Hero WOD! So far, we brought in over $2300!! THANK YOU!
Reminder – Yoga is tonight at 7:45pm at the gym.
Strength – Deadlifts
40×8, 60×5, 70×3, 80×2, 86×2, 92.5×2
5 rounds
30s KB Push Press (R)
30s KB Push Press (L)
1 min Burpees
Compare to June 11/13
Please cancel my 6 am
Please cancel my 6 am
Migraine. Cancel 6 am please . Sorrt
Migraine. Cancel 6 am please .
would have LOVED to been to yoga but I got frisbee tonight 🙁
Mobility and Wu x 1 + 400m run
Strength deadlift
205 – 465 x 2
Wod 5 rounds
30 sec kb push press (r)
30 sec kb push press (l)
1 min burpees
Kb @ 40#
197 reps, left arm feeling a little weird, partly mental I think.
Great class Kevin and great work 6 amer’s!
Great job Shane!
Mobility
WU x 1
400m Run
Group Mobility
Strength – Deadlifts
65×8, 95×5, 115×3, 125×2, 135×2, 145×2
5 rounds @20#
30s KB Push Press (R)
30s KB Push Press (L)
1 min Burpees
Total reps: 181
Great job everyone – thanks Kevin!
Last year total reps: 152. Progress 🙂
very nice Kelly!!
nice PR
Nice!!
Wu x 1
Lab: Weighted pull ups x5
#20 x10 – 40 – 40 – 20 – 20 – 20 – 20 – 20
Strength – Deadlifts
135×8, 190×5, 225×3, 255×2, 275×2, 295×2
5 rounds @ 35#
30s KB Push Press (R)
30s KB Push Press (L)
1 min Burpees
Total reps: 197
Last two time I’ve done this was with 53#. Felt good using lighter weight but more reps.
MOB & WU × 1
400 m run
Group smashing
Strength: Deadlift
55×8, 85×5, 100×3, 115×2, 125×2, 135×2 (rest between)
WOD
30 Sec. kettlebell push press (r)
30 Sec. Kettlebell push press (l)
1 minute burpees
Used 20lb. KB. (thanks coach Kevin)
Total reps: 134
A great big shout out to those who participated in the RCMP Hero WOD!
Mobilit
WU x1 + 400m run
Group mobility
Strength: Deadlift
80×8 – 115×5 – 140 x3 – 160×2 – 170×2 – 180×2
WOD:
5 Rounds @ 20#
30sec KB push press (r)
30sec KB push press (l)
1 min burpees
180 reps (10 rep PR)
Great PR Melanie!
Mobility
WUx1 & 400m run
Group Mob
Deadlift :
40% – 85×8
60% – 120×5
70% – 140×3
80% – 160×2
86% – 175×2
92.5% – 185×2
WOD: 5 Rounds
– 30s KB PP @ 20# (R)
– 30s KB PP @ 20# (L)
1min Burpees
Total Reps = 188 (PR of 41Reps!!)
Thanks Kevin!
Awesome PR and. Nice seeing you today!
Mob / WU
Foam-rollery-ness
Deadlift
145(8) – 220(5) – 260(3) – 295(2) – 335(2) – 345(2)
WOD:
5 rounds @30#
30s KB Push Press (R)
30s KB Push Press (L)
1 min Burpees
Score: 192
Deadlifts
70-100-115-135-140-155
WOD
5 rounds
30sec KBS right #20
30sec KBS left #20
1min Burpees
Total reps= 182 (61 rep PR from last year!!!!)
Heard through the grapevine that there were amazing paleo cookies at last night’s pot luck… anyone got the recipe?
1C almond flour
1/4 tsp sea salt
1/8 tsp baking soda
1/4 tsp cinnamon
3 Tbsp coconut oil (melted)
2 Tbsp maple syrup or honey
1 1/2 tsp pure vanilla extract
1/2 tsp water (if needed to hold batter together)
4 Tbsp coarsely chopped dark chocolate
Preheat oven to 350
Mix almond flour, salt, baking soda and cinnamon
Stir in the coconut oil, maple syrup and vanilla
Add in water if needed
Stir in chopped chocolate
Line cookie sheet with parchment paper and scoop batter onto paper
Bake 10-11 mins or until the edges are golden
let them sit on the cookie sheet for 8-10 mins to firm up before removing
Thanks Jo
MOB + WU + 400m run
Dead lifts
105 x 8, 160 x 5, 185 x 3, 210 x 2, 230 x 2, 245 x 2
Wod with 25# Kbs
148 reps
Gotta love a wod where burpees are the break!!
Mobility
WU ish
Group mob and WU
Strength: Deadlifts
80 x 8
125 x 5
140 x 3
165 x 2
175 x 2
190 x 2 (PR
– Mob
– WUx1
– 400m run
– Group mob
Deadlift:
110×8-165×5-190×3-220×2-235×2-255×2
Wod @ 35#
137 reps
Stop! Hopper Time.
Mob, WUx1, 400m run
Group mob
Deadlift:
110×8 – 165×5 – 195×3 – 220×2 – 235×2 – 255×2
WOD: 5 Rounds @ 20# KB
30s KB Push Press (R)
30s KB Push Press (L)
1min burpees
Total: 126
mob wux1 +400 m run
group mob wu
deadlift
135×8 165×5 195×3 225×2 260×2 280×2 300×2
5 round
30s KB PP ( R)
30s KB PP (L) @ 35#
1 min burpees
total 198
mob/WUx1
400m run
group mob/WU
Deadlifts
85×8 125×5 145×3 165×2 175×2 190×2
WOD 5 Rds
30s KB pp (r)
30s KBpp (L)
1 min burpees
total reps: 139
What was your kb weight?
Mob + WUx1 + Group Mob
Deadlift
175×8
265×5
315×3
345×2
375×2
405×2
WOD @ 53# = 146 reps
Mobility + WU x1
Group Mobility
Strength – Deadlifts
40×8, 60×5, 70×3, 80×2, 86×2, 92.5×2
95# – 135 – 150 – 175 – 185 – 200
5 rounds
30s KB Push Press (R)
30s KB Push Press (L)
1 min Burpees
Used 25#, got 119 reps. fewer reps than last time, but went up in weight.
Mob. And WU x1 plus 400m run
Strength: DL
85×8, 105×5, 125x 3, 155×2, 165×2, 170×2
5 rounds
30 KB PP #20 (R)
30 KB PP #20 (L)
1 min. Burpees
205 reps!
Mobility
WU X 1
Group Mobility
Deadlifts
145 X 8
225 X 5
255 X 3
295-315-335 X 2
WOD W/ 53#
Score – 161
WU x 1
400m run
group mob
Strength: deadlifts
140×8, 210×5, 245×3, 275-300-325×2
WOD
5 rounds
30 sec KB Push Press (right) 40#
30 sec KB Push Press (left) 40#
1 min Burpees
Score is total reps completed: 152
Deadlifts:
90×8, 135×5, 155×3, 180×2, 190×2, 205×2
I’m clearly not my normal self today, because I enjoyed the deadlifts.
WOD with 25#: 166
20 rep PR from last time, I’ll take it. Any time I can get a PR in a wod with burpees is a good day.
M+WU+400m run
Group Mobility
Deadlifts
40%x8- 60%x5- 70%x3- 80%x2- 86%x2- 92.5×2 (Did extra with +5lb than last weeks PRx2)
45lb 70lb 80lb 90lb 105lb 110lb 120lb
WOD
5 rounds of:
30 secs KBS push press (R) 20lb
30 secs KBS push press (L) 20lb
1 min burpees
32
23
27
23
25=
130 reps
Cashout: suntanner stretch
50 no show burpees 2:40 pr of 19sec
Deadlift
8×155,5×235,3×265,2×305,2×330,2×355
5 rounds
30 sec k.b. p.p. right then left
1 min Burpees
Total reps [email protected]#
Mob + WU X 1 + 400m run
Deadlift Monday!
8 X 40% (50#) 5 X 60%(70#) 3 X 70% (85#) 2 X 80% ( 95#) 2 X 86% ( 105#) 2 X 92.5% (110#)
5 rounds
30 sec kbs push press ( right) #15
30 sec kbs push press ( left) #15
1 min burpees
140 reps
Mobility and Wu x 1 + 400m run
Strength deadlift
155×8-230×5-270×3-310×2-330×2
Wod 5 rounds
30 sec kb push press (r)
30 sec kb push press (l)
1 min burpees
Kb @ 30#
154 reps
Mobility and WU x1 + 400M RUN
Strength Deadlift
8×40%(65#)5×60%(100#)3×70%(115#)2×80%(130#)2×86%(140#)2×92.5%(155#)
WOD 5 Rounds
30 sec kbs push press (right)20#
30 sec kbs push press (left) 20#
1 min burpees
123 reps
🙂