It’s Friday already!

1-2-3-2-1 Lengths of gym
Burpee Long Jumps

Aligning the hips, shoulders and barbell over the base of support (left image) is stronger than with exaggerated lumbar extension (right image).

Courtesy of

65 thoughts on “It’s Friday already!”

  1. CFWU x 2

    Strength x 1 Push Jerk

    95-120-130-140-150 PR 🙂


    1-2-3-2-1 burpee long jumps

    5-10-15-10-5 pull ups

    Time: 7:04

    Good work this morning everyone and have a great weekend!

  2. CFWU x 2

    Strength x 1 Push Jerk

    95-120-130-140-150 PR 🙂


    1-2-3-2-1 burpee long jumps

    5-10-15-10-5 pull ups

    Time: 7:04

    Great work morning crew! Have a great weekend all!!

  3. Shoulder Press


    I guessed last night that it would be close to my Fran time…I was about 9 seconds off 🙂

    You have been challenged by Rob Thurber our previous 500m row record holder whos time you beat. This email is from him.

    “Constable Thurber will reclaim the crown, it’s on like donkey kong. Dec 2010 we’ll see what the numbers say!”

    So, there you have it, we will have a row off in December when Rob is back home.

    Rob VS Marc … December 2010 … stay tuned!

      1. Marc and I want 20% of the profits made from promotional items.. ya know… T-shits, posters, training DVD’s etc… This will be more Epic than Wrestlemania 4 When Hulk Hogan took on Andre the Giant! :0) Can’t wait!!

    1. I have no idea where this came from as I’ve only been at the gym since May – but it’s very exciting, I can’t wait to watch! GO MARC!! 🙂

    2. That means I’ll have to change my diet from chocolate bars and pepsi to protein bars and splenda pop. I see a pukie experience in the futur.

      1. Not to worry bout the PUKIE bit Marc…. I felt it a bit when I heard bout your time. Killer man, wicked pull… Congrats!!! and most of all thanks for the motivation. Cheers.

        Jo: Thanks for the challenge!!

  5. morning workout:

    1000m swim – first 500m at 80% effort, second 500m all out
    time – 19:30

    lunch workout:

    4.8km run – 23:20
    no time for a warm up, 38 seconds off my 5km PR. pretty pleased with that as i wasn’t going for an all out effort.

    Gabrielle – wow! i’m hurting in all kinds of places today after the past few days of your programming. i like it! waiting to see what tomorrow brings 🙂

  6. Warm Up x2

    Push Jerk x5

    1-2-3-2-1 Length of the gym
    Burpee Long Jump
    Pull Ups (yelolow)

    Time: 6:27

  7. CFWU x 2
    Press 5’s
    WOD -> 4:29
    I’m still coughing. Thanks for the push everyone.

      1. Wow yeah, what he said. Pierre A, you did great on your workout! You’re going to give our Ed a run for his money with the burpees. 🙂

  8. CFWU x 2

    Strength – Front Squat

    Burpee Long Jumps

    Time: 6:58

  9. Warm up x2

    Burpee Long Jumps
    Time: 6:11 mins

    I was surprised that it only take me 3 burpees to do the length of the gym! 🙂

  10. WOD w/ ring pullups and fist burpees (that’ sucked) –> 4:13

    Good job Pierre!!

    No, I am not saying good job to myself! 🙂

  11. Strength
    Split jerk 3-3-3-3-3

    95 135 155 185 195 pr for reps =)

    Wod was 4:37 pull ups felt shitty today =(

  12. Front Squat 1-1-1-1-1

    135×3 – 155 – 175 – 185(f) – 175(knees caved in) – 175(knees caved in)

    Wod: 3:53

  13. WU x 2
    Strength = Cleans x 5
    75-85-95-105-115 (PR for reps)

    Burpee Long Jumps

    Time: 4:52

    Wow, this one really gassed me! Great work 5:30 crew! Pierre A, you’re scary fast on those Burpees! Can’t wait to shoot some of you Sunday!

  14. WU x 2

    Strenght Shoulder Press
    1x 45-65-85-95-105(PR) 🙂 I actually failed my 1st attempt for 105, was too anxious. Rested for 1 minute and Go Time!

    1-2-3-2-1 Burpee long jumps
    5-10-15-10-5 Pullups (Switch from green+yellow to blue for the last 2 rounds)


    Great job and push 6:30 crew!

    BTW for sale, used knees, needs a bit a rest, from a 1968 model so classic. Will consider trades on newer ones 😉

  15. Warm up x 2
    Strength x5 Good mornings



    Burpee Long walks (I took 2 steps instead of jumping)
    Ring pullups
    Time 6:32

    Great WOD Gabrielle! Keep ’em coming, I have plenty of complaining left in me!;)

  16. Warm up times 2 with yellow band kipping pullups

    Strength Back Squat 1s

    45×5, 95×5 (WU) 115-120-130-135-145 (PR) that last one was ugly on the way up, but I did manage to straighten myself up and get it up 🙂

    WOD 1-2-3-2-1
    Burpees broadjumps
    pullups (yellow band kipping pullups)

    It was my first time doing kippings in a WOD and it winded me quite a bit. I’m going to alternate kippings and unassisted pullups so that I can work on being proficient at both at some point…

    Oh yeah, my time on the WOD was 6:33

    Glad some of you are liking my programming 🙂 and super impressed with those who aren’t liking it so much, but are brave enough to show up and face their demons. You are my heroes 🙂

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