If you have an issue, self-diagnosis is not the way to go. You need to see a professional. I had the pleasure of being treated by Heidi McLellan at Physio For You on Friday for some back issues. As a result, I was able to lift all weekend – pain free. She is 100% focussed on YOU and will spend the entire hour giving you the attention you deserve. Whether it’s nagging shoulder pain or a tweaked back, I highly recommend you pay her a visit.
More info can be found at http://www.protherapy.ca/services.html
5 rounds
3 Weighted Dips (40/25#)
6 Dumbbell Snatch (40/25#)
9 Box Jumps (30/24#)
Compare to Jan.10/12
Check out Chantal’s (easy) clean and jerk from the weekend.
[youtube=http://www.youtube.com/watch?v=UTqiFrhoAxo]
Mobility
WU x 1
Push Jerk x 3
95-105-115-125-130
500m row: 1:38.0 – BIG PR!! 0:00.6 compared to Nov 13.
WOD: 5 rounds
– 3 Dips (med. purple band)
– 6 Kettlebell Snatch (40#)
– 9 Box Jump 30″
Time: 5:57
Nice PR!
Just realized I did this WOD back in January with weighted paralettes dip with 25#. I was slower this morning, but glad I did ring dips. I also think I did a few rounds with 4 dips instead of 3 this morning – just realized I was counting to 4 sometimes.
Mobility
WU x 1
Front Squat 3’s
100-107.5-110-120-125
WOD: 5 rounds
– 3 Dips (med. blue band)
– 6 Kettlebell Snatch (25lbs)
– 9 Box Jump 20″
Time: 5:10
Great class this morning!! 🙂 15 sec slower than january but 5 more inches for the box and ring dips instead of paralette dips!!
Big leaps with bigger box jumps & ring dips & ONLY 15 seconds slower…..I call that awesome progress Elba.
Mobility with lacrosse ball
Warmup
Front squat (1) 95-105-115-125-135-140 Matched my old, old, old PR. YAY!
WOD
-3 Ring dips – Small purple Band for ring dips (tried 2 ring dips without the band and nearly cried…so sore from yesterday)
-6 kettlebell snatch (20lbs)
-9 box jumps (24 inches)
TIME – 4:53
Great job 6am. Nice work on the no band, Heidi!
great job all around!
5 rounds
3 Weighted Dips (40/25#) I did 10lbs
6 Dumbbell Snatch (40/25#)
9 Box Jumps (30/24#)
In 8:09
Rob Brydges
I have also been to see Heidi for some shoulder/neck stuff. She is fantastic 🙂 Like Kevin says, she is completely focused on YOU. Its the first time I have been to a physiotherapist like that (ha, and sadly I have been to many….). Two thumbs up, for sure.
Wicked job on the clean and jerk Chantal! You make it look so easy.
I’ve been to Heidi as well and I have to say she was great. She took the time to really assess my issue and helped develop a solution based on my personal fitness plans and needs. Great service!
Amazing video! So STRONG and such a clean lift
WUx1 (starting to work weighted pull ups back in to wu)
Deadlifts x5
170-180-190-200-210(PR #10)
Wod Rx – 8:29
Not a PR for time but a nice improvement since Jan.
Nice job doing this Rx’d Trent.
WU x 1
Shoulder Press x 1
45-55-60-65… 70 (F)
WOD: 5 rounds
– 3 Dips (med. blue band)
– 6 dumbbell Snatch (15#)
– 9 Box Jump 24″ (ish… there were nomore frames, so added a 45lbs plate)
Time: 4:54
Chantal, that video is AWESOME!! You look (and are) so strong! Congrats!!
Thanks for the comments… but after spending the weekend at the cert, I can easily point out the flaws in my lift, and if I can flatten them out, I’m sure more weight will be on that bar soon!
Chantal video looked great. Looking forward to getting some technique tips from you.
Go to bed Laura. You worked all night last night and you are heading back to work in less than 5 hours for another all nighter….go to sleep!!! smiles..
Busted.
Great lift, Chantal! You made that look easy! 🙂
I’m sure there are many more PRs in your near future.
Great lift Chantal!
WU x 2
Front Squat x 5
155-165-175-185 (3)
Lost some mental focus towards the end.
WOD:
5 rounds:
— 3 Weighted Ring Dips @ 30#
— 6 Dumbbell Snatch @ 40#
— 9 30″ Box Jumps
Time: 7:34
Ring dips were hard, but I should have just Rx’d them instead of psyching myself out pre-WOD. Future me will take care of that.
As always a great workout!
Good job buddy !!!
LOL, “future me will take care of that”
I love the notes to your future self.
Great job on the wod – RX the dips next time for sure.
Mobility
WU x 1
Back Squat x 5
70 – 80 – 90 – 100 – 110
WOD: 5 rounds
– 3 Dips (small purple band)
– 6 Dumbbell Snatch (25lbs)
– 9 Box Jump 26″
Time: 8:06
Was nice meeting you Shawn !
Nice meeting you too and thanks for cheering me on! Oh and thanks for bursting my bubble on thinking the box + frame equalled 30″ I didn’t realize you have to stack 2x 45 plates on top to make it 30!
No wonder I was thinking “30 ain’t nothin!”
Mob
WU x 1
Strength: front squats x 5
110-120-135-145-155 (pr for reps)
WOD :
5 rounds
3 weighted dips @25#
6 dumbbell snatches @ 25#
9 box jumps (30″)
5:56
Love working out with Amanda and Blake at noon. Always smile when I see either at that class 🙂
Thanks Blake and Kevin for pushing me on my squats and thanks Maria for cheering me on during the WOD 🙂
Nice to see you again Chris. You’re getting strong bud ! Keep it up!
Thanks Eric! Same here!
Congrats on the Front Squat PR dude! You killed it!
Crazy fast WOD time!
Strength: Back Squats
5x 100-110-125-140-155 – PR for reps.
Thanks Kevin.
WOD: (scaled)
3 dips
6 KB snatches (25#) – I like these!
9 box jumps (24″)
T = 6:41
PR of 1:03. I’ll take that!
You were flying through this one Amanda. Great time!
Congrats on the PR AND the PR!
Nice PR!
Nice PR! Great form on the KB snatches!
Thanks Kevin…Lora and Blake as well!! I greatly appreciate the feeback and hearing that I`ve helped.
Mobility
WU x 1
Strength : Shoulder Press
5 x 35-40-45-50-50 (Still stock at 50…)
WOD
5 rounds of
– 3 Ring DIps (purple band)
– 6 Dumbell Snatches (20lbs)
– 9 Box Jumps
Time : 4:27
Great Job people 🙂
mobility
wu x 1
strength – Push Jerk x 5
100, 105, 115, 125, 135
Kettle bell snatch demo
WOD : 5 rounds
3 weight Dips (5#)
6 Kettle bell snatch (40#)
9 Box jumps (24”)
Time = 5:39 (10 sec. slower from last time but did dips instead of parallette)
sorry that was Gilles post
That would be the twoonies in your pocket??? 🙂
mobility
wu x 1
strength – Push Jerk x 5
45, 50, 55, 60, 65
Kettle bell snatch demo
WOD : 5 rounds
3 Ring Dips (blue band)
6 Dumbell snatch (15#)
9 Box jumps (12” & 10 # plate)
Time = 5:22
Look at you adding a plate to the box!
Mobility
Warmup x 1
Strength:
Front squat x 5
85,90,95,100,105
WOD: 5 Rounds
-3 Ring dips – Blue Band for ring dips
-6 kettlebell snatch (25lbs)
-9 box jumps (24 inches)
TIME – 7:43
800m run.
Thanks Kevin.
Mobility
WUx1
Deadlifts 3s
255-255-255-255-255
WOD 5 Rounds
3 Ring dips strict
6 Dumbbell Snatches #40
9 Box Jumps 30
Time: 5:07
Mobility
WU X 1
Front Squat X 5
135-155-175-185-195
WOD
5 Rds
3 Weighted paralette dips @ 25#
6 Dumbbell Snatches 40#
9 Box Jumps 20″
Time – 5:47
WU x 1
practiced doubles
Push Jerk x 1
115-125-135-155-165F
WOD 5 Rounds
3 ring dips 40# (used 20 lbs)
6 Dumbbell Snatches 40# (used 35)
9 Box jumps 30″
Time — 7:28
Last time 7:00 but I used 30 lbs on dips & snatch. Should’ve gone RX — next time…Box jumps were definitely the roughest part of this WOD.
WUx1
Strength – Front Squats X5
135-155-175-195-215(PR for Reps)
Daily Planks to 5min
WOD 5 Rounds
3 ring dips 25#
6 Dumbbell Snatches 25#
9 Box jumps 30″
Time — > 5:38
I had some Ring Dips that where questionable, did not touch bicept when I though ti did. Will need to practice this.
Great job 6:45 crew!
WOD rx’d
4:48 (6 sec pr)
Thanks to those that stuck around to cheer us on!
WU x 2
Did 2 rounds of kipping pull-ups and toes to bar. I have not done these movements in 2 months. Yippee!!!!!
WOD: 5 rounds
3 strict dips
6 dumb bell snatches @ 25lbs: Snatches felt great!
9 Box Jumps @ 20′: Stepped down for BJ’s.
Time: 4:54
Last time: 6:15, but I used15lbs for dips. Back feels good, let’s hope it feels that way in the morning!
Great working out with such a big class tonight and it was fun watching Jo and Kevin do this WOD after we were done.
YAYYYYY
Glad you’re on the road to recovery Corinna.
I am on the road to recovery with some significant back problems I have had lately and Heidi is helping me work out the issues. She should have me back soon, killing some wods with you guys.
I was wondering about you. Hoping for a speedy recovery…so you can beat me at WODs by a burpee or something.
Sorry to hear that you hurt your back Darsey. Hope to see you soon.
Mobility
WU x 1
Back Squat x 5
20-25-30-35-40
WOD: 5 rounds
– 3 Dips (paralettes with 10 lbs)
– 6 Dumbbell Snatch (15lbs)
– 9 Box Jump with the squat box and finished with the grey box.
Got over my fear of the box jump lol, was always scared to face plant. Thanks Joanna! 🙂
Time: 6.09
Box jumps looked great! Glad I could help 🙂
Mob
WUX1
Strength- Push Press
40-45-50-55-60 x5
Wod:
5 Rds
3 Weighted paralette dips @ 25#
6 Dumbbell Snatches 20#
9 Box Jumps 20″
Time:5:44
Great First workout!!!
Congrats on your first workout!! Good Job Buddy 🙂
Awesome job on your first class!
And yay for posting your results!!
Good job man! Solid from where I was sitting. Props on your first WOD! Glad I was there to see it.
Right on! Fast time too!
Awesome, Austin!! Congrats on your first WOD, welcome to CFM!!!
Mob
WUX1
Strength- Back Squat @ 45#
3 sets of 10
Wod:
5 Rds
3 paralette dips @ 25#
6 kettle bell push press 15#
9 Box walk ups 12″
Time:3:30
Nicely done Leesa!
WU x 1
Strength:
Shoulder Press x 3
95, 115, 135, 145, 165 (Fail)
WOD: 5 Rounds
-3 Ring dips Strict
-6 kettlebell snatch (40lbs)
-9 box jumps (27″
Time – 5:05
Thanks Joanne for letting me squeeze in the class. I was speeding all the way home from Bathurst hoping I would be able to do this one.
WU x 1
Push Press x 3
70-75-80-85-90
5 Rounds:
3 ring dips – no band
6 kettlebell snatches 25#
9 Box jumps 24″
Time 6:13
Really happy about the no band for the ring dips. With only 3 per round, it seemed like a good WOD to try. Not quite ready for any more reps without a band though.
yay for no band!!
Yeah! Good job on the dips, Heidi!
Mobility
wU x 1( Kipping pull ups, ring dips with blue band)
Strength push jerk
5 x Up to 125#
Wod
5 rounds
3 ring dips ( blue band)
6 dumb bell snatch (35#)
Box jumps (24″)
Time 5.40
Fun class . Thanks for the tips Jo.
MOB + lacrosse ball mob
WU X 1
Snatch practice: 5 X 40, 5 X 40; 3 X 45; 3 X 45; 3 X 50
Wod
5 rounds
3 ring dips ( med purple band)
6 dumb bell snatch (25#)
Box jumps (20″ + 25# plate)
Time 6:22
Mob
WU x 1
No strength… I was running way late tonight
WOD – 5 rounds
3 paralette dips with 10#
6 kettle bell snatches @ 20# – Fun!
9 box jumps… modified to step ups with a 12″ box.
Last time was ‘box’ jumps on 2 x 45# plate and it didn’t agree with my knee. Step ups were much better even if it was higher. Next time i’m using the 18″ box 🙂
My counting skills were horrible tonight… I did a few extras of everything at some point. When I got to the end I wasn’t sure that I had done 5 rounds so I did another one… So highly probable that I did a total of 6 rounds. I figured ‘if in doubt, do an extra one’!
I really liked this WOD
Time 5:46
mobility
wu x 2
deadlifts 5 rm to 150#
wod with med blue band (small band next time)
25# kb
12″ box with step down (hoping to challenge myself a little more soon)
4:28
the Rx’d box jumps looked SOOO high!! great job everyone!!
Wod
5 rounds
3 ring dips
6 dumb bell snatch (40#)
Box jumps (30″)
Time 5:22