Guess what?! Only 2 more sleeps until the Hopper!
If you are available to help move the gym tomorrow, we’ll start loading around 4pm. If you can only make it after, we’ll be at the Arthur LeBlanc arena around 5pm to unload and setup. Any trucks would be greatly appreciated! All hands will be high-fived!
Strength – Weighted Lunges – 4x/leg for 5 sets
5 rounds
400m Run
15 OHS (95/65#/60%)
*20 min time cap
Compare to July 9/12
Option 1 – 3 full rounds
Option 2 – 5 rounds with 200m Runs
By the way, we got a HUGE fan for you guys. Hope you like it!
[vimeo=https://vimeo.com/100953285]
Something has come up and I won’t make it for 6am, please cancel
Sign up for another class, missy!
Please cancel 6am
I signed up for the nooner instead .
If I can get out of work I’ll be there too!
Mobility plusWU x2
Group mobility
Strength: weighted lunges: 15, 20, 25, 30, 35, 40, 45
WOD: “Nancy”: 5 rounds of:
-400 meter run
-10 OHS @25
Time: 18:16
Great class Mario, great work 6 amers!!!!
Love the fan Kevin π π π
Great Job Ginette!!
Oups meant 15 OHS!
Nice work Ginette!!
good job Ginette
Yay Nancy!! One of my favs!
Mob
Strength: weighted lunges:
53-73-93-115-133(2×20# vest + 1×40 vest + 53 Kb)
Wod Nancy
5 rounds of:
-400 meter run
-15 OHS @53 Kb right arm
17:33
Nice job Trent!!
Mob / WU / Group Mob
Weighted Lunges 4x/leg
95 – 125 – 135 – 155 – 165
WOD:
“Nancy”
5 Rounds of:
— 400m Run
— OHS @ 75#
Time: 16:05
Not a PR time-wise but 10# heavier. A bit less than 60% but did not want to take a chance with the wrist as it is finally starting to feel decent. next time 85-90#.
Fun workout! Love the fan!
Weighted lunges 4/leg
55-65-75-85-95 Thanks Elba for letting me jump in on your bar π
WOD ;
Nancy 3 rounds with 500m row and 65# OHSL 16:46
Note for future me: do extra wrist mobility. That was the bottleneck for me and what made me decide to stop at 3 rounds.
Great work Chantal! Nice to see you this morning π
Nice work Chantal….thanks for the tips re: lunges!
Haha! It DOES make a difference…. the fan, that is.
WU x2
Group mobility
Strength
Weighted lunges:
55-65-75-85-95
WOD:
βNancyβ
5 rounds of:
-400 meter run
-10 OHS @65
Time: 17:25 (4 rds)
Back in 2012 I did the entire WOD in 21:something (my running was way better but I remember the OHS were horrible), I decided to give a try at the same weight today, I was not able to finish because my running was really slow but I am happy that I did 3 rds of OHS all unbroken and the last round 13/2.
Tabata bottom to bottom (WTF)
19-11-7-8-8-10-10-10
Total: 83
I don’t think I ever swear this much in Spanish before!!!
Great class Mario!! good job everyone π
Awesome job Elba and double WOD too π That Tabata should so be worth more than one point!!
Looks like you had a great morning at the gym. Great job on your wods π
WHAT! I missed the Spanish swearing!?! Good job this morning!
10 or 15 OHS in the WOD?
Copy/paste from Ginette’s post hehe!! 15 OHS π
Nice work Elba!
Mob. and WUx2
Weighted Lunges: 5 x (35, 40, 45, 55, 65, 70)
WOD: Nancy
5 rounds:
400m run
15 OHS #40 for first 2 rounds, then #35 for next 3 rounds due to some wrist pain
Time: 17:50
Great job 6amers’
You caught up pretty quick on that last round. Nice push.
Great job Alaina
Great job Alaina! Tough WOD!
Lab
Crossover Symmetry
Snatch 3rep
15-20-30-40-50#
Strength β Weighted Lunges β 4x/leg for 5 sets
60-65-70-75-80#
Nancy
5 rounds
400m Run
15 OHS (95/65#/60%) 40#
16:06 time
*20 min time cap
Was trying to keep up with you Lia, but you got me in cardio! Haha great class!
Great to see Kevin back and sooooooo happy to WOD with my Mom for the first time! π she did great tackling Nancy and her first WOD!
Thanks for the help today Mario!
Thanks, Vanessa. It was nice to see you too. Great to see your Mom there.
Great job Vanessa!!!
Group Mob
Weighted Lunges 4x/leg
65-95-105-125
WOD:
βNancyβ
5 Rounds of:
β 400m Run
β OHS @ 55#
Time: 18:19
That was some heavy air.
Thanks, Mario.
Nice work Kevin!
Welcome back!
mobilty
wu x 2
group wu
strength – Weighted Lunges
4 reps/leg x 5
10 -15 – 20 – 25 – 30
WOD : NANCY (20 min cap)
scale – 3 rounds
400m run
15 OHS 35#
Time – 14:30
cash out – calf stretch & figure 4
Strength β Weighted Lunges β 4x/leg for 5 sets
55-65-75-85-95
Nancy Rx
Time = 17:57
Last time I did this was a little over 18min..wanted under 18. so Yay! Great job nooners!
Nice work Maria. Solid form all the way through!
Thanks Blake! I take a lot of pride in my OHS :). My favorite movement!
Nice Time Maria!! Good work!!
Weighted Lunges β 4x/leg for 5 sets
55-65-75-85-95
Nancy Rx: 19:30
I’m so mad at myself. I put the bar down in my third set but didn’t need to. I did them unbroken last time and could have this time too. I got a 4 second + 5# pr from 2 years ago but would/should have been closer to 30 second PR if I hadn’t put the bar down. Ah well – I got an idea of my progress and had a great class anyway. Love the nooners. π
And I love the new fan!! Thanks Kevin!
Mob + WUx1
WOD Nancy Rx = 18:57 (PR by 2:38)
FINALLY got this sucker sub 20 min Rx’d !!! Feels good man.
Nice work Mario!
Nice work man.
Good work babe you a have been getting PR’s all month!! So proud of you! Xox
I opted for extra mobility instead of strength today since I am still working out some rugby soreness from last weekend.
WOD Nancy
5 rounds
400m run
15 OHS 65#
Time: 15:09
I opted for the 200 m run scaled version as I am still having some foot trouble from the weekend. And I am lazy. And I hate running. But mostly the first reason…
I did do all the OHS unbroken so that made up for it….right?
Also I just emailed Kevin to move me back into my unlimited membership. No more being lazy. If I am not at the gym 4-5 days a week please harass/guilt me into getting there (even more than you already do) π
YAY!!!! Unlimited Kim time! Hahahha join me for some 8:30am’s?!
You know it!
Wicked! π
Great WODing with you today!
YAHOOOOOOO!!!!! Best post of the day!!!
Mobility
WU x1
Group mobility
Strength
Weighted lunges:
55-60-65-70-75
WOD:
βNancyβ
5 rounds of:
-400 meter run
-15 OHS @45
Time: 17:31
Great Work Amy I knew you would do well!!
– mob
– WUx2
– Group mob
Weighted lunges x8 (4 per leg)
45-65-75-85-100
WOD @ 65# –> 18:29 (OHS unbroken round 1,2 and 5… Which means they should have been unbroken 3 & 4 too :/ π )
mob wux1
group mob wu
weighted lunges
4 rep each leg x5 set
65-95-115-125-135
WOD Nancy
5 round
400 m run(row 500 m)
15 OHS 45#
time 19:36
Mob + WU x2
Group WU
Weighted Lunges
4 reps/leg X5 sets
15#- 20#- 25# – 30# – and due to some miscalculation 40# (PR)
“Nancy”
5 rounds
– 400m run (scaled to 200m)
– 15 OHS 20#
Time 16:30
Cashout:
Calf stretch + Couch Strech
Mobility + WU x2
Group Mob
Weighted Lunges:
65×4 each leg
75×4 each leg
85×4 each leg
95×4 each leg
WOD: “Nancy”
5 Rounds :
– 400m Run
– 15 OHS @ 65#
Time: 19:00 Rx
2012 was scaled to Back Squats @ 35# 17:47 ( PR for RX movement and Weight!!) happy with this!!
Great job 4:00 Class! Thankx Mario!
WU x 2
Mob
Strength: weighted lunges subbed KB x 4 reps per leg
40-40-50-50-50
Wod Nancy
5 rounds of:
-400 meter run
-15 OHS @ 65#
19:50
Just under the wire. Love this WOD.
Had a gym date with Jane at MCF
Warmup
Strength: split jerk (3) 45-55-65-85-95-105
Still not landing wide/long enough
WOD
21-15-9
KBS (44lbs)
Burpees
4:26
Should have used 53lbs
——-
Oly class π
Squat clean-front squat-split jerk
90-90-95-95-95
Patrick…thank you for the cue on my jerk. Changed the lift for me.
Snatch deadlift-high hand snatch-snatch
15-35-45-45-45-55-55
Felt good. Know I can go heavier.
Deadlift clean hang. (Ouch on the thumbs)
3 sec hold x 3 (2 sets) @ 135lbs
Loved Oly class. Super fun and helpful!
Mobility plusWU x2
Group mobility
Strength: weighted lunges: 45,50,55,60,65
WOD: βNancyβ: 5 rounds of:
-400 meter run
-15 OHS @20
Scaled to 3 rounds…..it was just that kind of day….
Time: 12:12
Strength β Weighted Lunges β 4x/leg for 5 sets
45-50-55-60-65
5 rounds
400m Run
15 OHS (95/65#/60%) @ 40#
Time: 19:49
*20 min time cap
Need to practice my OHS.