Hump Day

Games peeps – don’t forget to sign up for a time slot before 9pm on Thursday!

Push Press – 3RM

10-9-8…3-2-1 reps
Wall Balls (20/14# @ 10′)
Burpees

*10 min cap

Sorry ladies. 10 feet today 🙂

IMG_4970

64 thoughts on “Hump Day”

  1. I’m actually happy about the 10 feet today, it’s going to make the wallballs coming up feel slightly better, maybe even less crying lol

  2. Mobility
    WU x 2
    Group Mobility

    Strength: Push Press – 3RM
    65-75-88-85-90#

    WOD: 10-9-8…3-2-1 reps
    Wall Balls (14# @ 10′)
    Burpees

    DNF 🙁 2 reps left (1 wall ball, 1 burpee).
    Note to self, pay attention to the time cap and watch the clock.

    Thanks Patrick. Good job everyone 🙂

    1. Please keep “DNF” for cases when you got hurt in a workout or you had to stop and rescue a child or something unpredictable

      Hitting the time cap is NOT a case of “did not finish”, you simply instead have a score that is a workload under a specific time.

      Also DNF sounds way too f’n negative… almost like the “C” word.

      Rant over 🙂

  3. WU × 2
    Push Press tutorial with Coach Patrick

    Strength: Find a 3RM Push Press
    35 warm up set
    45, 55, 60, 65, 70 (PR for reps)

    WOD: 10 min cap
    10-9-8-7-6-5-4-3-2-1
    Wallballs @ 10# & 10′
    Burpees

    DNF-Got to the end of 4 WB at the cap.

    10′ target really makes a difference. Had so many no-reps. Fun WOD just the same. Good work everyone! 🙂

    1. Patrick Arseneau

      10′ DOES make a difference. But they make 9′ feel so much easier later 🙂

  4. Strength: Push Press – 3RM
    95 – 135 – 155 – 165 – 175 – 185(PR for reps & weight)

    Wod Rx = 6:29

    Old 1RM Push Press was 180#. New theoretical 1RM is 205#, That’s IF I read the Reps % chart correctly.

  5. Push press 3RM
    65-85-95-100-105

    WOD Rxd: 8:56 (or 8:47? Book’s in the car)

    Air ball first and last rep – ugh! Overall not as bad as I thought it would be but… when I grow up I want to be fast like Darrell and Breanna 🙂 .

    1. Excellent point about doing burpees close – I only did that for the last two rounds but it all adds up.

  6. I think I caught spring fever…. I knew I couldn’t make it to the gym tonight so I lugged gear at work and went for a jog… SO nice out. And Kelly B is my alibi – it really happened 😉

    3k – (2.94 to be precise): 22:40

    1. I would have to have a regular fever to run in the middle of my work day. Like delirious, speaking jibberish type of fever.
      Good work!

  7. warmup some stretching

    WOD Rx

    time= 8:42

    Lots of airballs and short of target, pretty sure I redid more than 10 reps lol, I’m not going to grow..so I better get better at these 🙂

  8. Talk about a trainer throw down at the nooner. PR for most trainers in one class.

    Push Press x3
    125-135-145-155-165 (no pr)

    WOD Rx’d
    5:26

    Cashout
    10 Muscle-ups for time
    1:51

    And 10 purrfect pushups

  9. Patrick Arseneau

    Fun Class!!!!

    managed another modified wod due to shoulder injury:

    10-9-8…3-2-1 reps
    One-Arm Wall Balls (9# @ 10′)
    One-Arm Burpees

    Time: 6:51

  10. WUx1
    Mob

    Strength: Push Press – 3RM
    95×6
    105×5
    125×3
    140×3
    155×3
    165×3
    170×3 (5# PR for 3)

    Wod Rx = 7:24

    10 purrfect pushups

    Thanks for the tips on my Push Press technique Ron and Kevin.

  11. Mob + WUx2 + extra 20 mins of mob (shoulders/hips)

    WOD = 5:59 Rx

    All unbroken, 3 WB no-reps, 3 steps between WB and burps spot.

    I think the training staff thought there was a scheduled meeting or something. because we almost outnumbered members 2-to-1. Great work everybody!

  12. Mobility + WU

    Open gym (with Bachman…Yaye!)

    Deadlifts x5
    85×10- 125×5 – 155×5 (x5 sets)

    WOD: 7min
    2 Power cleans @95#
    25 DU
    4 power cleans
    25 DU
    Keep adding 2 Power cleans each round. Score is number of PC

    Rx – 38 reps
    Thanks Ron!

  13. Fun Times at the Traineramma Nooner!

    Push Press x 3
    115 – 125 – 135 – 150 – 165 – 175 (PR 3RM)

    WOD as Rx’d: 7 min even
    …burpees

    Muscle-Up Practice with Mario, Kevin and Amanda

    Thanks Coach Ron!

  14. – Mob
    – WUx2

    Push press x3
    75×5-95×3-115-130-140-145 (old 1RM … I like in when a 1RM turns into a 3RM 😀 😀 )

    WOD Rx = 7:50

    10 cat push ups

  15. Strength: Push Press – 3RM
    45-55-65-75-85-90-95-100#
    15# PR
    So nice to lift with Alaina today.

    WOD: 10-9-8…3-2-1 reps
    Wall Balls (10# @ 9-10′)
    Burpees

    DNF : Finished Round of 5 + 2/4 WB
    Note to self, time shorter breaks. Thanks Kevin for the tip.

    Thanks Mario for the awesome class.

  16. Mob and WUx1
    Push Press 3RM
    3x (#45, 65, 75, 80, 85, 90, 95, 100) PR!
    WOD: 10-9-8…1
    Wall Balls #14 at 10 feet mostly 🙂
    Burpees
    Time: 8:27
    Thanks Mario for that push at the end!! Great job Amber, Davis, BJ 🙂

  17. Push press up to 70#

    WOD was 9:08
    But I think my cold is burning in my head. I am pretty sure I missed 4 burpees and 3 wall balls. So really I would have been really close to the cap or a bit over.

  18. Mobility
    WU x 1
    Group Mobility

    Strength: Push Press – 3RM
    65-75-85-95-105-110

    WOD: 10-9-8…3-2-1 reps
    Wall Balls (12# @ 10′)
    Burpees

    Time: 8:47

  19. Push Press 3RM
    65-75-85-95-105(pr)-110#(pr)
    Fun to do these with Amy tonight!

    WOD as Rx
    8:12

    Thanks Maria!

  20. Push Press x 3 reps

    65-75-80-85-90

    WOD as Rx
    Had 2 burpee and 1 + 1 wall ball & burpee left at 10 min. time cap….finished these up anyway.

    That 10′ mark is tough to hit & I had several no reps, but I’ll be thankful when WB’s come up at the open with a 9′ target.

    Some really really fast times on this WOD today!

    Fun class with Coach Patrick & the 6:05 a.m. crew 🙂

  21. WU x 1

    Push press x 3
    45-55-65-75-85

    WOD
    WB’s 10lbs
    Down ups
    Time=9:06

    Great class 🙂

  22. Mobility
    WU x 2
    Group Mobility

    Strength: Push Press – 3RM
    45-50-55-60-65- 70 # ( 10 # PR)

    WOD: 10-9-8…3-2-1 reps
    Wall Balls (8# @ 10′)
    Burpees

    8:54

  23. Mobility
    WU x 2
    Group Mobility

    Strength: Push Press – 3RM
    95-115-120-125-130

    WOD: 10-9-8…3-2-1 reps as Rx’d
    Wall Balls
    Burpees

    Time–>7:10

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro