Congrats on your back squat PR, Trent! Great work on the WOD too 🙂
Elba
WU x 1
24 Bday Burpees! Happy b-day Vincent!!
Strength
Back Squat 5’s
90-100-105-110-120
WOD @ 65lbs
90 singles
Time = 8:22
No DU’s today!! body is still sore after Mondays WOD!! Great job everyone!!
Lora
Heavy weight for the lunges Elba! Way to go!
Heather S
WU x 2
Push jerk 5’s
80-90-95-100-85*
*went back to finish with good form – at 100#’s I was pressing and not landing well. 85 worked better 🙂 Thanks for sharing a bar Josh and nice work o the dreaded OHS!
Hot Tamale: AS RX!!
5 rounds
15 Lunges (65#)
30 Double Unders
TIME 12:20
First, need to say that when my picture has been on the site it never says “Hot Tamale” over it – not sure why…
Second – as usual 7 a.m. is painful to get to and amazing to be at. Great work this morning eveyone and thanks to coach Ron whose eagle eyes miss nothing – do they teach that at the cert?
Heather S
TIME should be 12:30 OOPS…
Amanda
That’s not right, you’re definitely a hot tamale.
Ron
Thanks for the kind words, in regards to the Cert, that was easy compared to passing Kevin’s trainer evaluation. He has very high standards and everyone benefits from it, especially the members…. Oh yea, and he’s a great guy too.
Kevin
Is this sucking up? Hahaha. Thanks Ron!
Lora
Way to go, Heather! Congrats on Rx! And I love the focus you have always had on proper form. Great work on your push jerks!
Amanda
Strength: OHS
5x 65-70-75-85
WOD w/ 55#
T = 10:00 flat
That was rough. Rounds 1-3 were great, then I nearly barfed for the 4th & 5th so they were very slow. Didn’t drink enough water this morning, hydration has a HUGE impact on my wods.
I want to do this again.
WOD:
5 rounds
15 Lunges @ 70lbs. (40% of Front Squat)
30 Double Unders (90 Singles after first round)
Time: 10:11
Rubber legs the rest of the day.
Joanna
Deadlift x3
135 155 175 185 195
WOD Rx’d
6:18
Note to future me: Messed up the last set of doubles at least 5 times. Was unbroken up to that point. Should be under 6 mins if not for the last set of DU.
Lora
Nice time Joanna! Those lunges were leg burners for sure….made for difficult double unders!
Natacha
Wow!!
Jason Gagnon
what was my time forgot to mark it down???
Joanna
12:13
Leesa
Lunch Wod
Mob
Wux2 No sits up- Back Issue
Back Squats 3 Rounds of 10 45#
Scaled to 4 rounds
15 Lunges no weight
90 Singles
Time: 8:24
Great Working out with you Amanda!! 🙂 Thanks for he tips Kevin
Kevin
Power clean + split jerk x2
135-155-175-195-205
Wod rx’d
4:58
Only broke up last round of lunges and tripped up once on the 4th round of doubles.
Ron
Under 5min, Incredible..
Darrell
Wodkilla. Nice one.
Kevin
Had you in mind buddy!
Lora
You were some freaking fast! I was trying my hardest to keep up to you, but after about the second lunge (yes, the actual lunge, not SET of lunges) you were too far gone….nice work!
Natacha
Amazing!
Lora
WU x 2 (no pullups…still wrecked from Monday’s encounter with Angie)
Lacrosse ball on shoulders/back
Practice DU
Barbell calf smash
WOD “Hot Tamale” as Rx
15 lunges @65#
30 double unders
Time =5:44
Whew! What a leg burner!
Great job 6:30 crew!
Shannon
Holy crap! Nice work!!
Gillyon
JEEEEZ that is FAST! Way to go, Hot Tamale!
Chantal L.
Holy fast! Good job!
Kevin
On fire
Heather S
You continue to amaze – that’s a ridiculous time!!
Natacha
Crazy!!
Shannon
If you see a lonely black lululemon coat on the hooks… that would be mine! I was so hot after the WOD this morning that I forgot I even brought a coat. lol!
mobility
wu x2
strength – over head squat 45 x 5 shoulder were to sore to go heavy
wod 5 round
15 lunge 95#
30 double unders 90 single
time = 9:44
Darrell
Wux2
Deadlifts
225×5 245×5 265×5 285×5 295×5
Wod
6:43 I think
My legs are to tired to get up and look in my book.
Lora
Nice time, Darrell!
Heather S
Going to be worse tomorrow…
Marcel
WU x 2
Deadlift x 1
225-255-285-325-360F (felt form going and let it go)
WOD with singles and 95 lb
Time: 12:03
Legs are going to feel this tomorrow.
Terrry
WOD on my own.
5:25
Natacha
Mobility
Wu x 2
Cleans 5 rm to 90#
wod with 45# and 90 singles
7:36
Corinna
Great interview Gillyon. You are a great inspiration to many mom’s out there. By the way everyone, Gillyon’s principal told me last year that Gillyon just happens to be one of the best teachers with whom he has ever worked. No surprise for sure!! Keep up the great work girl!
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…
Looking strong, Brian!
Warmup (not a lot of pull-ups…still sore)
Push press (3)65-75-85(f)-85. Great sharing the bar with you, Shannon!
WOD r’xd
7:11
Glad I inspired you, Chantal, to go heavier…even though it freaked me out! Hehe
Fast!
Nice work Gillyon! You did AWESOME at Rx+ 🙂
Sweet!
What’s the % of the weight for today? And from what lift? A front squat?
20 – 40% of front squat
Wow, Gillyon must have a heavy front squat!
Yah I was not thinking clearly this morning..my 3 reps is 125… so I should have used 55lbs.
Well from the looks of your time on the wod, I’d say it doesn’t matter what your 3-rep max is!
Mobility
WU x 2
Back Squat x 3
125-135-145-155-160
WOD: 5 rounds
15 Lunges (95/65#) – 75#
30 Double Unders
Time: 8:03? I wrote it down but don’t have my book
Happy bday!
Well done, Vincent! 🙂
Happy Birthday!
WU x 1
24 b-day burpees for Vince!
WOD rx’d – 11:42
Thanks Gill for inspiring me to go RX by (unknowingly) going rx… I was only going to go for about 30% (45#) until I saw your bar 😀
I was kind of nervous about this one, I even calculated that I only had 3 mins per round and was wondering if I would finish it or not!
Hehe! Glad I pushed you even though it was a mistake.
Great time Chantal – rx was no joke on this one!
Nice job Chantal! I’m glad you pushed yourself and did Rx!
WU x 2
24 Bday Burpees!
No strength, practiced some DU’s and Wallballs @ 14# getting easier!
WOD @ 50#
time =7:54
Still sore from Monday wow, great job Gillyon you were super fast and heavy lunges!
Oh and I did single unders…boo..couldn’t string any DU’s together at all.
You’ll get those double unders! Keep practicing! 🙂
WU x 1
24 Bday Burpees!
Back Squat x5
135-145-155-165-175×6(PR 10#)
WOD RX
time =10:23
Congrats on your back squat PR, Trent! Great work on the WOD too 🙂
WU x 1
24 Bday Burpees! Happy b-day Vincent!!
Strength
Back Squat 5’s
90-100-105-110-120
WOD @ 65lbs
90 singles
Time = 8:22
No DU’s today!! body is still sore after Mondays WOD!! Great job everyone!!
Heavy weight for the lunges Elba! Way to go!
WU x 2
Push jerk 5’s
80-90-95-100-85*
*went back to finish with good form – at 100#’s I was pressing and not landing well. 85 worked better 🙂 Thanks for sharing a bar Josh and nice work o the dreaded OHS!
Hot Tamale: AS RX!!
5 rounds
15 Lunges (65#)
30 Double Unders
TIME 12:20
First, need to say that when my picture has been on the site it never says “Hot Tamale” over it – not sure why…
Second – as usual 7 a.m. is painful to get to and amazing to be at. Great work this morning eveyone and thanks to coach Ron whose eagle eyes miss nothing – do they teach that at the cert?
TIME should be 12:30 OOPS…
That’s not right, you’re definitely a hot tamale.
Thanks for the kind words, in regards to the Cert, that was easy compared to passing Kevin’s trainer evaluation. He has very high standards and everyone benefits from it, especially the members…. Oh yea, and he’s a great guy too.
Is this sucking up? Hahaha. Thanks Ron!
Way to go, Heather! Congrats on Rx! And I love the focus you have always had on proper form. Great work on your push jerks!
Strength: OHS
5x 65-70-75-85
WOD w/ 55#
T = 10:00 flat
That was rough. Rounds 1-3 were great, then I nearly barfed for the 4th & 5th so they were very slow. Didn’t drink enough water this morning, hydration has a HUGE impact on my wods.
I want to do this again.
10:00 minutes would be worth barfing for.
MOB, WUx1
Strength Deadlifts x 5
185, 205, 225, 245, 255
WOD:
5 rounds
15 Lunges @ 70lbs. (40% of Front Squat)
30 Double Unders (90 Singles after first round)
Time: 10:11
Rubber legs the rest of the day.
Deadlift x3
135 155 175 185 195
WOD Rx’d
6:18
Note to future me: Messed up the last set of doubles at least 5 times. Was unbroken up to that point. Should be under 6 mins if not for the last set of DU.
Nice time Joanna! Those lunges were leg burners for sure….made for difficult double unders!
Wow!!
what was my time forgot to mark it down???
12:13
Lunch Wod
Mob
Wux2 No sits up- Back Issue
Back Squats 3 Rounds of 10 45#
Scaled to 4 rounds
15 Lunges no weight
90 Singles
Time: 8:24
Great Working out with you Amanda!! 🙂 Thanks for he tips Kevin
Power clean + split jerk x2
135-155-175-195-205
Wod rx’d
4:58
Only broke up last round of lunges and tripped up once on the 4th round of doubles.
Under 5min, Incredible..
Wodkilla. Nice one.
Had you in mind buddy!
You were some freaking fast! I was trying my hardest to keep up to you, but after about the second lunge (yes, the actual lunge, not SET of lunges) you were too far gone….nice work!
Amazing!
WU x 2 (no pullups…still wrecked from Monday’s encounter with Angie)
Lacrosse ball on shoulders/back
Practice DU
Barbell calf smash
WOD “Hot Tamale” as Rx
15 lunges @65#
30 double unders
Time =5:44
Whew! What a leg burner!
Great job 6:30 crew!
Holy crap! Nice work!!
JEEEEZ that is FAST! Way to go, Hot Tamale!
Holy fast! Good job!
On fire
You continue to amaze – that’s a ridiculous time!!
Crazy!!
If you see a lonely black lululemon coat on the hooks… that would be mine! I was so hot after the WOD this morning that I forgot I even brought a coat. lol!
WOD Rx = 7:11
That got sucky real quick! Good job 6h30 crew!
Well done, Mario!
Mobility
Warm-up x2
Strength : Back Squat
60×5
70×5
80×5
90×5
100×5 (PR)
WOD : “Hot Tamale”
5 rounds
15 Lunges @ 45#
30 Double Unders
Time : 6:55
Nice work Steph! You are the double under Queen! Nice work on the reverse double unders, too. So cool to see you do those! 🙂
Bravo!
Mobility
wux1
Worked on skipping
“Hot Tamale”
Time: 8:47
Ouchie…
Great job, Lance!
mobility
wu x2
strength – over head squat 45 x 5 shoulder were to sore to go heavy
wod 5 round
15 lunge 95#
30 double unders 90 single
time = 9:44
Wux2
Deadlifts
225×5 245×5 265×5 285×5 295×5
Wod
6:43 I think
My legs are to tired to get up and look in my book.
Nice time, Darrell!
Going to be worse tomorrow…
WU x 2
Deadlift x 1
225-255-285-325-360F (felt form going and let it go)
WOD with singles and 95 lb
Time: 12:03
Legs are going to feel this tomorrow.
WOD on my own.
5:25
Mobility
Wu x 2
Cleans 5 rm to 90#
wod with 45# and 90 singles
7:36
Great interview Gillyon. You are a great inspiration to many mom’s out there. By the way everyone, Gillyon’s principal told me last year that Gillyon just happens to be one of the best teachers with whom he has ever worked. No surprise for sure!! Keep up the great work girl!