10 Tire flips with Shannon and Rachel, after I realized that Shannon and I couldn’t do it alone haha Thanks for jumping in Rachel!
WOD
3 Rounds
800 m run
50 good morning @ 35#
50 sit ups
time : 19:25 PR by 2:05 min
Lots of fun this morning!
Amanda
Big PR!! Good job!
Shannon
Rachel, thank you for saving us!!! However, Maria thank you for thinking so highly of our abilities π haha! Great job this morning. You rocked it !!!
Mobility – my body feels like it’s been hit by a truck this morning
Group warmup
10 Tire flips with Shannon and Maria great jobs girls,need to work a loot more on my box jump to accomplish that tire jump
WOD : ”Michael”
scale – 3 Rounds
400 m run
30 good morning (15#)
30 sit ups
Time = 14:40
cash out – reverse Samson stretch 3×20 sec each leg
WOD
Michael
3 Rounds
800 m run
50 good morning (Stick)
50 sit ups
Time: 20:42
Nice pic Kim!
Greg Mac
Mobility
Group Warmup
10 Tire Flips with Josh
WOD: “Michael”
3 Rounds
800m Run
50 Good Mornings (45#)
50 Sit-ups
Time: 21:33
Josh
Mobility
Group Warmup
10 Tire Flips with Greg Mac
WOD: βMichaelβ
3 Rounds
800m Run
50 Good Mornings
50 Sit-ups
Time: 25:10
Michelle
Great pic Kimmy!
Looks like a fun WOD! Wish I was there.
Darrell Dryden
Group WU
WOD
19:30
Good race Darcy!!
Jeff S
Nice time Darrell!!
jocelyn p
kevin i won’t be able to make it for the 4:15 class
Darsey
Express class
Wod Rx
20:06
Yep, Darrell good race, I’ll get you next time.
Lora
Great work Darsey.
Elissa King*
Mobility
Group Warmup
10 Tire Flips
WOD: βMichaelβ
3 Rounds
800m Run
50 Good Mornings (10#)
50 Sit-ups
Time: 28 something..
Very happy that I completed this workout! Im deff. a beginner again, I can remember running 800M at the old spot, and having to walk some of it, but I think that was running with Med balls! Anywho, did not have to stop while running, and my body felt great.
Great job 4:15 class, thanks for the coaching, coaches! =)
Corinna
Nice work Elissa!
Elissa King*
thanks girl! π
Krista
Express lunch class….so needed a break from work!!
Group warmup…liked that for a change, great stretches π
Sorry that I’ve not been able to try a tire flip yet…maybe tomorrow??!!
Michael
3 rounds
800 m run
50 good mornings 25#
50 sit-ups
23:04
Tough WOD!! Good feeling once finished π
Mario
Mobility, group WU
10x (Big) Tire Flips + Tire Jump w/ Ron
WOD: “Michael” (w/ stick) = 25:41 (PR?)
– Used 35# bar back in June/2010 (28:19). Running felt kinda sluggish, forgot how in a WOD it is NOTHING like just going out for a brisk morning run.
Cashout: Reverse Samson + Beef Jerky
Good job everyone, feels good to be back after almost month-long break. I missed the pain.
Mario
Oh and the black glasses left on a jump box are mine. Seems I will never leave the gym with all my stuff.
Hannah
mobility, group warm up (like)
tire flips with Joanna & Elissa
scaled wod:
Three rounds for time of:
Run 400 meters
30 Good mornings
30 Sit-ups
14:28
“Michaelβ
3 Rounds…
800m Run
50 Good Mornings (45#)
50 Sit-ups
Time —> 22:47 (PR by 2:07)
Did all movements unbroken. If only I could run as fast as some of you. Last time I did this was June, 2010. Great job everyone!
Corinna
Nice PR Jeff!
Sheldon W.
MOB DU Practice with new Rogue speed cable. It is fast, but, it is heavy in the handles. If anyone wants to try it out please feel free, its the one with the red cable and says Rogue on the handles. I haven’t cut it yet so it is a bit long
Skipped the tire flips due to shoulder injury.
“Michael”
3 Roundsβ¦
800m Run
50 Good Mornings (45# plate held to chest for the first round and 25# for the second and third )
50 Sit-ups
Time was 26:49. I did 5K on Tuesday and it felt great, but Michael sucked the life right out of me. It was hard taking 16 days off, I will have to find more WOD’s I can do without arms for the next 6 weeks.
Jeff S
Nice job sticking this out Sheldon.. Well done!
Lora
Those “good mornings” holding the plate looked tougher than the ones with a bar. Well done! Not an easy WOD to come back to.
Gabriel
Mobility, group WU
10x (Big) Tire Flips + Tire Jump w/ Chris
βMichaelβ
3 Roundsβ¦
800m Run
50 Good Mornings (45#)
50 Sit-ups
Time –> 20:14
Today was my day off but could not resist missing this one again. Never done it before.
Chris, Jeff and Corinna, you guys set a great pace that was hard to follow, slow down next time π
reverse samson stretch + Foam roll
Great job 6:30 gang!
Lora
Awesome results for your first go at “Michael”. Well done π
Jeff S
Nice job on this one gabe, you cracked out the last set of Situps like a champ!! π
…and he took off out the door like a bullet for his last run!
Corinna
You had a pretty good pace yourself Gabriel. Good work!
Lora
Mobility
Group Warm Up (fun!)
Big tire flips + Big tire jumps x 10 (with Rob and Jen)
WOD
“Michael”
3 rounds
800 m run
50 good mornings (35#)
50 situps
Time = 20:25 (PR of 1:14)
Cashout: Reverse Samson stretch 20sec x 3 each leg
Great job 5:30 crew!
Jeff S
Nice pr Lora.. I believe ‘I told you so’ is in order!! π
Corinna
That is a great PR Lora!
Ron
You really set a fast pace and great strong finish
Jeff S
Mobility
Group Warm Up (fun!)
2 rounds Big tire flips + Big tire jumps x 10 go figure second round way more difficult!! π
WOD
βMichaelβ
3 rounds
800 m run
50 good mornings (45)
50 situps
Time = 18:30
Great race Corinna and Chris.. That was fun!! Loved this WOD.. And surprisingly after three days of it I’m kinda getting used to having the taste of blood for a couple hours after the workout! Lol
Great job 6:30
Lora
That was FAST!! Well done! π
Corinna
Nice work Jeff. I worked my ass off trying to keep up with you and Chris! I am still tasting blood! lol!
I’ve had a great week of PRs that I’m very happy with and I feel great physically. Hope it continues!
Had fun with the 6:30pm class tonight, I haven’t been to one of those in a loooooong time! Thanks for pushing me guys, great job everyone! Some very fast times today, I’m in awe of all you with sub 20 minutes scores! π
Lora
You did GREAT Amanda. Congrats on your week of PRs. π
Corinna
Way to go Amanda! Those rosey red cheeks were proof of the hard work you put into that WOD!
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…
Great pic of you working hard Kim, I love your intensity during a WOD.
Very nice pic Kim!!
photo: Knees and elbows are locked in, weight is overhead, head through between shoulders. Picture perfect!
Mobility
Group warmup
10 Tire flips with Heidi. I was merely guiding the tire. She did all the work.
WOD Rx’d: 19:35 PR by 11 seconds but that was more than 2 years ago π
Love this WOD
But 2 years ago, we would have done bent knee situs.
Damn situs π
LOL!!
Mob
Group WU
10 tire flips (Cheyenne & Leesa, great job girls :))
WOD
3 Rounds
800 m run
50 good morning (15 lbs)
50 sit ups
Time: 24:43
Good Job Everyone, THanks Heidi you push me to not stop running today, I tried to catch up but I couldn’t :)!!!
great time Elba!!!
Mob
Group WU
10 tire flips (Cheyenne & Elba, Good Job π )
WOD
3 Rounds
800 m run-Scale 500M Row
50 good morning
50 sit ups
Time: 19:43
Last time had scaled everything and time was 18:57 so I’ll take this as a PR π
Definitely a PR, great job!
Looking good, Kim!!
Nice PR!! Good Job π
Oups that was suppose to be for Maria!!
Mobility
Group warmup
10 Tire flips with Shannon and Rachel, after I realized that Shannon and I couldn’t do it alone haha Thanks for jumping in Rachel!
WOD
3 Rounds
800 m run
50 good morning @ 35#
50 sit ups
time : 19:25 PR by 2:05 min
Lots of fun this morning!
Big PR!! Good job!
Rachel, thank you for saving us!!! However, Maria thank you for thinking so highly of our abilities π haha! Great job this morning. You rocked it !!!
Wow, great time!!
Very fast Maria! Great work!
Great time! Well done π
That is an awesome time Maria!
Mobility – my body feels like it’s been hit by a truck this morning
Group warmup
10 Tire flips with Shannon and Maria great jobs girls,need to work a loot more on my box jump to accomplish that tire jump
WOD : ”Michael”
scale – 3 Rounds
400 m run
30 good morning (15#)
30 sit ups
Time = 14:40
cash out – reverse Samson stretch 3×20 sec each leg
Mobility
Group warmup
10 Tire flips with Trent
WOD : βMichaelβ
scale β 3 Rounds
400 m run
30 good morning (45#)
30 sit ups
Time = 13:14
cash out β reverse Samson stretch 3Γ20 sec each leg
Mobility
Group Warm Up (Good work Rachel and Maria)
10 Tire Flips
WOD Michael @ Rx
800m
50 good mornings
50 sit ups
Time: 19:35
Cashout: STRETCH!!!!!
I LOVED THIS WOD!!! Great job to everyone at 6AM π
Great picture Kim Kimmerson ha!
Holy fast! Wicked time Shannon π
Way to go Shannon! Great score!
Mob
Group WU
10 tire flips with Gilles
WOD
Michael
3 Rounds
800 m run
50 good morning (Stick)
50 sit ups
Time: 20:42
Nice pic Kim!
Mobility
Group Warmup
10 Tire Flips with Josh
WOD: “Michael”
3 Rounds
800m Run
50 Good Mornings (45#)
50 Sit-ups
Time: 21:33
Mobility
Group Warmup
10 Tire Flips with Greg Mac
WOD: βMichaelβ
3 Rounds
800m Run
50 Good Mornings
50 Sit-ups
Time: 25:10
Great pic Kimmy!
Looks like a fun WOD! Wish I was there.
Group WU
WOD
19:30
Good race Darcy!!
Nice time Darrell!!
kevin i won’t be able to make it for the 4:15 class
Express class
Wod Rx
20:06
Yep, Darrell good race, I’ll get you next time.
Great work Darsey.
Mobility
Group Warmup
10 Tire Flips
WOD: βMichaelβ
3 Rounds
800m Run
50 Good Mornings (10#)
50 Sit-ups
Time: 28 something..
Very happy that I completed this workout! Im deff. a beginner again, I can remember running 800M at the old spot, and having to walk some of it, but I think that was running with Med balls! Anywho, did not have to stop while running, and my body felt great.
Great job 4:15 class, thanks for the coaching, coaches! =)
Nice work Elissa!
thanks girl! π
Express lunch class….so needed a break from work!!
Group warmup…liked that for a change, great stretches π
Sorry that I’ve not been able to try a tire flip yet…maybe tomorrow??!!
Michael
3 rounds
800 m run
50 good mornings 25#
50 sit-ups
23:04
Tough WOD!! Good feeling once finished π
Mobility, group WU
10x (Big) Tire Flips + Tire Jump w/ Ron
WOD: “Michael” (w/ stick) = 25:41 (PR?)
– Used 35# bar back in June/2010 (28:19). Running felt kinda sluggish, forgot how in a WOD it is NOTHING like just going out for a brisk morning run.
Cashout: Reverse Samson + Beef Jerky
Good job everyone, feels good to be back after almost month-long break. I missed the pain.
Oh and the black glasses left on a jump box are mine. Seems I will never leave the gym with all my stuff.
mobility, group warm up (like)
tire flips with Joanna & Elissa
scaled wod:
Three rounds for time of:
Run 400 meters
30 Good mornings
30 Sit-ups
14:28
π
“Michaelβ
3 Rounds…
800m Run
50 Good Mornings (45#)
50 Sit-ups
Time —> 22:47 (PR by 2:07)
Did all movements unbroken. If only I could run as fast as some of you. Last time I did this was June, 2010. Great job everyone!
Nice PR Jeff!
MOB DU Practice with new Rogue speed cable. It is fast, but, it is heavy in the handles. If anyone wants to try it out please feel free, its the one with the red cable and says Rogue on the handles. I haven’t cut it yet so it is a bit long
Skipped the tire flips due to shoulder injury.
“Michael”
3 Roundsβ¦
800m Run
50 Good Mornings (45# plate held to chest for the first round and 25# for the second and third )
50 Sit-ups
Time was 26:49. I did 5K on Tuesday and it felt great, but Michael sucked the life right out of me. It was hard taking 16 days off, I will have to find more WOD’s I can do without arms for the next 6 weeks.
Nice job sticking this out Sheldon.. Well done!
Those “good mornings” holding the plate looked tougher than the ones with a bar. Well done! Not an easy WOD to come back to.
Mobility, group WU
10x (Big) Tire Flips + Tire Jump w/ Chris
βMichaelβ
3 Roundsβ¦
800m Run
50 Good Mornings (45#)
50 Sit-ups
Time –> 20:14
Today was my day off but could not resist missing this one again. Never done it before.
Chris, Jeff and Corinna, you guys set a great pace that was hard to follow, slow down next time π
reverse samson stretch + Foam roll
Great job 6:30 gang!
Awesome results for your first go at “Michael”. Well done π
Nice job on this one gabe, you cracked out the last set of Situps like a champ!! π
…and he took off out the door like a bullet for his last run!
You had a pretty good pace yourself Gabriel. Good work!
Mobility
Group Warm Up (fun!)
Big tire flips + Big tire jumps x 10 (with Rob and Jen)
WOD
“Michael”
3 rounds
800 m run
50 good mornings (35#)
50 situps
Time = 20:25 (PR of 1:14)
Cashout: Reverse Samson stretch 20sec x 3 each leg
Great job 5:30 crew!
Nice pr Lora.. I believe ‘I told you so’ is in order!! π
That is a great PR Lora!
You really set a fast pace and great strong finish
Mobility
Group Warm Up (fun!)
2 rounds Big tire flips + Big tire jumps x 10 go figure second round way more difficult!! π
WOD
βMichaelβ
3 rounds
800 m run
50 good mornings (45)
50 situps
Time = 18:30
Great race Corinna and Chris.. That was fun!! Loved this WOD.. And surprisingly after three days of it I’m kinda getting used to having the taste of blood for a couple hours after the workout! Lol
Great job 6:30
That was FAST!! Well done! π
Nice work Jeff. I worked my ass off trying to keep up with you and Chris! I am still tasting blood! lol!
Chris
Group Warm Up
WOD
“Michael”
3 Rounds
800 m run
50 good mornings (15#)
50 situps
Time = 19:14
Great race!!! Great WOD!!!
Well done Chris!
Great job Chris!
Fast!
WOD: ‘Michael’ @ 35#: 25:47
PR: 2:08
I’ve had a great week of PRs that I’m very happy with and I feel great physically. Hope it continues!
Had fun with the 6:30pm class tonight, I haven’t been to one of those in a loooooong time! Thanks for pushing me guys, great job everyone! Some very fast times today, I’m in awe of all you with sub 20 minutes scores! π
You did GREAT Amanda. Congrats on your week of PRs. π
Way to go Amanda! Those rosey red cheeks were proof of the hard work you put into that WOD!
Great job Amanda!!!!
Nice job tonight Amanda.. And congrats on your PR week! π
WOD: Michael @ RX
Time: 19:20
PR: 1:05
Nothing but a pain storm, but I loved every minute of it!
Awesome job Corinna, great push and fun race..
Way to go!!
WOD: Michael – Rx
Time: 23:02
Michael Rx’d – Good AM weight @ 35#
Time: 24:13
Good mornings & sit ups felt great. The run sucked the life out of me. Really liked this WOD.
Mobility
Group Warmup
10 Tire Flips
3 Rounds
800m Run
50 Good Mornings 45Lbs
50 Sit-ups
Time: 20:06