Reminder of the Lifestyle Challenge meeting tonight at 8pm. Even if you don’t plan on doing the challenge, you’ll still learn a lot at the meeting.
Spend 10 minutes building up your Clean and Jerk
Spend 10 minutes doing 5 sets across (all the same weight – should be over 80%)
25-20-15-10-5 reps
Back Squats (75/55#)
Front Squats (75/55#)
*If the bar touches the floor, 6 burpee penalty.
*13 min cap
Compare to Jan.19/13
Cancel my 6am. Thank you
Done
Sorry for the short notice but can’t make it this AM!
Done
Spend 10 minutes building up your Clean and Jerk
65#-85#-95#-105#
Spend 10 minutes doing 5 sets across
110# could have went heavier, I haven’t tested my C & J 1RM in awhile.
WOD Rx
time = 7:40
No burpees. Great job this morning by everyone! Legs are quite stiff tomorrow should be wonderful! 🙂 Thanks Patrick, fun class. I hope to see lots of people out tonight for the info session!
Great job Maria!
Fast Time Great Job!!
Great job Maria. I saw you going up the stairs post-workout. You left it all on the gym floor, girl! 🙂
Thanks Jackie! all the 6amers left it on the floor this morning, it was something else 🙂
Clean and jerk 15,35,40,40,40,45,45,45
5×45
25,20,15,10,5 @35#
Back squats
Front squats
Time: 7:05
Good work everyone!! Great class thanks Patrick
Nice job Tania! 🙂
Right back on form!
Welcome back Tania. Great seeing you this morning.
C&J
135-165-185-205
225-225(F jerk)-225(F jerk)-205-205
WOD Rx’d
5:40 (unbroken)
PR of 1:40
Boo stairs!!
how did you do that SO fast?! Good luck walking lol
First 50 were just over 1 min. Thruster the weight over head into next set.
Great time Kevin….crazy fast!
Nice PR very Fast! ood work coach!
C&J
85 105 115 125
in 10 mins 5 @ 125
WOD Rx
7:14 no burpees (33 sec PR)
Nice PR Jo! I was chasing your previous time 🙂
Great pr Jo!
Nice PR Jo!
Nice PR, Jo.
WUx1
C&J
95-115-125-135-145
in 10 mins 5 @ 155
WOD Rx’d
Time–>9:56 no burpees
Great work morning folks!
C’est beau Gab!
WU x 1
Gp Mobility : C&J
– 10 min build up C&J: 45-65-85-95-115-125-135#
– 10 min for 5 sets: 135#
WOD
25-20-15-10-5 reps
Back Squats 65#
Front Squats 65#
Time >7:46 – no burpees
WU
10 min to work up to heavy C&J
-55/65/75/85/90
10 min to do 5 sets C&J @90
WOD= 9:24 RX (no Burpees)
Mobilitu
Warm ip X1
Group mobility
10 min to work up to heavy clean and jerk: 35, 40, 45, 50, 55…should of gone a bit heavier but ran out of time.
10 min to do 5 sets of clean and jerks @55
WOD @20 (no burpees)
Time: 11:31
Great coaching Patrick!
Well done mi Amigo. You were working hard!
Open Gym
Mob WU
OHS
70# 10# PR
OHS 30 reps @ 45
3:12
First time really doing these since I’ve been back…c’etait pas mal tough la! Fell on my butt…was funny!
Thanks Mario for all the tips and great job Steph on the WOD! 🙂
Fast Time! Great Work Crystal!!
Jeepers, that’s fast!
Mobility
WUx1 + lots of extra Mobility
10 Min Working up to a Heavy C&J:
35-55-65-75-85-95-100
5 sets of C&J in 10Min @ 100# (Felt Great!)
WOD: @ 55#
25-20-15-10-5
– Back Squats
– Front Squats
Time: 9:28 Rx
*No Burpees!!
Thanks for the encouragement nooner crew!!
Wow!!!
– Mob
– WUx1
C&J (build up): 85×3-105×3-125×1-135×1
C&J (every ~2 minutes): 135-135-135-135-135
WOD Rx with no burpees = 11:49 … I think I might have have hit a “loudest swear” PR somewhere in the 15s :O
I am Ryan and not Claire. I’m glad she’s joining but this is going to take some getting used to 😛
lol 🙂
Haha!
Elba and Trent do it all the time too 🙂
Fun wod’ing with you Ryan! (Well it certainly wasn’t fun… But you get my drift)
Mobility
WUx1
Group mobility
10 Min Working up to a Heavy C&J:
55-70-85-95
5 sets of C&J in 10Min @ 105#
WOD: @ 55#
25-20-15-10-5
– Back Squats
– Front Squats
Time: 10:48 Rx
*No Burpees
MOB × 1
Group MOB
Strength: Build up to a heavy set of Clean & Jerk
40, 45, 50, 55, 60, 60
5 Clean & Jerk in 10 min
60, 60, 60, 60, 60
25-20-15-10-5 Back squats/front squats @ 20#
No burpees. Really focusing on keeping the knees open.
10:35
Thanks Patrick, and great work 6amers. No burpees by anyone.
mob wux1
group mob
skill clean&jerk
10 to build up to heavy set
10 min to do 5 set at the same weigth
15-25-35-40-45-50 f jerk
WOD13 min cap
25-20-15-10-5
back squat
front squat @ 20 #
if the bar touches the floor 6 burpees
time 10:57
cash out couch stretch 30 sec each leg
Modified WOD to Back Lunges and Front Lunges
Time = 8:50
No burpees
Ouch, how’s your bum?
wux1
group mob
Spend 10 minutes building up your Clean and Jerk
135-135-95-115-125
Spend 10 minutes doing 5 sets across
135#
kept it light as shoulder was very sore, got better as I warmed up.
WOD Rx
time = 8:52 no burpees
Clean & jerks with 110#
Then, the squat fun. At 13:00 I only had to finish my front squats so Jason grabbed a timer for me.. I think I finished around 13:16? (RX)
That was brutal.
Thank you Jason!
Oh, no burpees. But I did a lot of standing around with the bar on my shoulders trying not to puke 🙂
10 min to build up a heavy set (above 80%) of C&J
(45# x5 – 50# x3 – 55# x 1 – 60# – 65# – 70# – 75#) for the first few, I didn’t do a clean squat… oops
10 min to do 5 C&J at same weight (@75#)
WOD: 25-20-15-10-5
Back Squat (75/55) I did mine at 45#
Front Squat (75/55) I did mine at 45#
Time cap 13 min.
My time 11:37
I found this quite challenging with my tight hip and am glad I didn’t do 55#. I could barely stand after and driving standard (pressing the clutch) was painful after this one!!!
Spend 10 minutes building up your Clean and Jerk
40#-50#-55#-65#
Spend 10 minutes doing 5 sets across
65# This was my 1RM a few months ago…so decided to try that…I could have a new PR soon!
WOD: 25-20-15-10-5
Back Squat (75/55) scaled to 25
Front Squat (75/55)
Time cap 13 min.
My time 10:15
OUCH!
Clean and jerk
65-80-95-100-105
Then:
5 X 105 felt good even though I had to squat them!
WOD: as Rx’d
10:12
Did this on October 13th Open Gym
Rx’d – 9:44