Last call for judges for the Hopper this year. Lists are being finalized. http://atlantichopperevent.wordpress.com/volunteers/
Running Seminar TONIGHT @ 7:45pm – Learn to run ”naturally” through drills, partner work and coaching. Learn to use gravity, natural stride, and your body’s mechanics. Registration fee is $30 (cash or cheque).
Floor Press – build up to a new 5RM
10-9-8…3-2-1 reps
Strict Press (95/65#/70% or less)
Strict C2B
*15 min cap
Mobility + WU x 2 + Group mobility
Floor Press x 5
45-65-85-95-115-95
WOD (15min cap)
10-9-8…3.2.1
– Strict Press 75#
– Strict C2B pullups (blue + red bands)
Score: 3 of 5 pullups
Mobility
WU x 2
Group Mobility
Floor Press x 5
40-50-55-65-75-80
WOD
10-9-8…3-2-1 reps
Strict Press @40#
Strict C2B with green band
Time: 10:14
Great class Mario. Good job 6 am’ers 🙂
warmup and mobility
Shoulder Press (5) 35-45-50-55-60-65
wod @ 55lbs
c2b pullups with purple band
DNF 🙁
Finished 1/2 press
Took it easy today due to my back. Pullups were terrible. Fought hard for them.
Great class Mario! Happy to WOD with the morning crew.
Rest Day/Active Recovery
– Row 1k = 3:52
Lab: shoulder, hammie and calf mobility
Tried the new scapula exercises in the WU room. Liked them and will be doing more
Bench mark WOD’s
2km row=8:33
That’s an 11 second PR 😀 yay!!
Burpees/wall ball WOD with 12#
Got to round of 15 burpees + 11WB
That’s 4 more WB’s than the start.
Overall happy with that. Thanks Mario for standing by me for the second WOD. It really helped when I just wanted to keep swearin at the wall ball
Then decided to do today’s WOD
10-9-8…2-1
Strict press (95/65/70%) 40#
Strict C2B scaled to ring rows
9:58
By “standing by me” I think you actually mean “yelling at me to keep moving”. 🙂
Great job on your PRs!
Yes… That’s exactly what I meant hahah
Atta girl!!! Nice PRs!
Yeah it helps when someone is yelling at you lol
Mobility
WUx1
Bench mark WOD’s
2km row
Time: 8:49 (19 sec PR)
Burpees/wall ball WOD with 10#
Total: 101 reps (7 rep PR)
Yay for PRs! 🙂 Good job!
Floor Press x 5
65-85-95-105 (PR!)-115×2
WOD (15min cap)
10-9-8…3.2.1
– Strict Press 555#
– Strict C2B pullups (chin over bar)
Score: 3 out of 4 pullups. I had to rest so much between pullups. I had a few failed attempts. Something to work on! But I’m happy, I don’t think I’ve done that many strict pullups in a WOD before.
555# press! Strong lady :p
Floor Press x 5
120-140-160-170-185×4
WOD (15min cap)
10-9-8…3.2.1
– Strict Press 85#
– Strict C2B pullups
time = 14:55
Hard not pull the knees up! I started off with the mixed grip but I mostly used the chin-up grip to get my chest to the bar.
Mob / WU / Group Mob
Floor Press x 5
95 – 125 – 145 – 145 (corrected form) – 165(3)
WOD:
10-9-8…3-2-1
— Strict Press @ 85#
— Strict C2B Pullups
TIME: 14:10
Glad I dropped the weight to 85#. Used chin-up grip for most of the C2B, all singles.
Mobility and Wu x 1
Group mobility
Strength 5 rm floor press
135/ 185/225/ 245/265 X 2 I have done more, but that was before the shoulder injury.
Wod:10-9-8-7-6-5-4-3-2-1
Strict press @95#
Strict C2B’S
RX 10:08 I think, will have to check my book.
Great class Mario, great work 6 amer’s!
I started off with normal grip and then thought what would Kevin yell at me, so I started switching my grip every 2 or 3 reps. Worked quite well.
WU & Mobility
5 rm floor press
55-65-75-85 – stopped at this set… my shoulder was not 100% today.
WOD: 10-9-8-7….3-2-1
-Shoulder press @ 65#
– Strict c2b (ring rows)
11:55
Mobility and Wu x 2
Group mobility
Strength 5 rm floor press
40-50-55-55-60
Wod:10-9-8-7-6-5-4-3-2-1
Strict press @ 20#
Ring rows
10:20
mob wux2 group mob wu
floor press
95×5 135×5 145×5 155×5 165×4
WOD
10-9-8-7-6-5-4-3-2-1
strict press @95#
strict C2B pull up
(ring row with 20 in box)
time 12:36
WUx1
Group Mobility
Floor Press 5x
95-115-125-130-135
WOD @ 75lbs: Big Fat DNF. Got 2 of the 4 pullups.
Still liked this wod. Very strength oriented.
It was tough!
mobility
wu x 2
group wu
strength – floor press x 5
35-45-55-65-70
WOD = 15 min cap
10-9-8-7-6-5-4-3-2-1
strict press @ 40#
strict pull up (first 10 green band then added red band)
Time = 12:17
cash out – shoulder stretch
Mobility
WUx2
Group mobility
Floor press (5RM)
55-65-75-80-85 – first time doing these.
WOD: (15 min time cap)
10-9-8…2-1
Strict press @ 50#
Strict pull ups (with green band)
13:07
Mob/wux2
Group mob
Floor press
40×5/50×5/55×5/65×5/75×5
Wod 15 min cap
10/9/8/7/6/5/4/3/2/1
Strict press (50)
Strict c2b pull up (ring rows)
Time: 10.12
Floor Press x5
95-115-130-145-160 (PR for reps)
WOD @ 85#
10:20
Just happy to finish. Both are not strengths of mine.
Lots of room for the running clinic tonight. Hope to see some of you there.
– Mob
– WUx2
Floor press x5:
95-105-115-130-135
WOD @ 75# with green band
12:54
Mob. and WU x 2
Group WU
Floor Press 5RM
5 x (55, 65, 70, 80, 90) PR…..not sure how much of a PR but this beats my bench press
WOD: 15 min.
10-9-8……..1
Strict Press #55
Pull-ups green band (strict)
Time: 14:39
Great job!!! Nice PR!
WU x 1
Floor Press x 5
35-55-65-75-85-90
WOD
Shoulder Presses @ 50#
C2B Pull Ups with Pink Band
Time = 14:20
Mobility + WU x 2 + Group mobility (fun!)
Floor Press x 5
35-55-60-65-70-75# (25# PR)
WOD (15min cap)
10-9-8…3-2-1
– Strict Press 45#
– Strict Ring Rows
Time: 9:19
Mobility
WUx1 + Group Mobility
Floor Press:
40-50-60-70-75(PR for Reps)
WOD:
10-9-8-7-6-5-4-3-2-1
-Shoulder Press @50#
-Strict C2B Pullup
*Used Purple Band till round of 7’s had to switch to pink)
Time: 13:43?
Floor Press
35-45-60-70-75 (matched PR)
WOD:
10-9-8…2-1
Strict press (95/65/70%) 40#
Strict C2B scaled to ring rows…I really hate being accident-prone. Darned fractured finger ruining my grip.
Time – 9:58
Mobility + WU x 2
Floor Press 5×5
45-50-55-60-65 (still too light)
WOD (15min cap)
10-9-8…3.2.1
– Strict Press (shoulder press) 35# (red bar) – too light
– Ring Rows option in lieu of Strict C2B Pull-up
Time 11:02
Note: Could have gone up in weight. First regular CF class is out of the way.
Congrats on your first class!
Awesome, Fred! Welcome, congrats on your first class!
Great job!!! Woohoo first class!
Yay for your first class, and yay for posting!
Floor Press x5
115-130-155-165-175 PR
WOD @ 95#
Blue band strict C2B
Time 13:17
Need to really work on chest to bar in lab time
Mob + WU X 2
Floor press X 5
25-30-40-45-50-55
WOD @ 30# 10-9-8-7-6-5-4-3-2-1
Strict press
Ring rows
9:37
Floor Press:
155 – 185 – 225 – 235 -245
WOD:Rx
Time:10:27
Thanks Chantal.
WU x 2 + Group mobility
Floor Press x 5
135-155-185-225-235(3)
WOD (15min cap)
10-9-8…3.2.1
– Strict Press 95#
– Strict C2B pullups (scaled to strict pullups)
Score: 1 pullup left
Mobility
WU
Gymnastic WU
Floor press x 5
55-65-75-85-95
WOD @ 55# and green band
14:11
WU x 2 + Group mobility
Floor Press x 5
65-95-115-115-125-135-145
WOD (15min cap)
10-9-8…3.2.1
– Strict Press 85#
– Strict C2B pullups
Time–> 14:32