3 Rounds
50 Double Unders
50 Good Mornings
Jerk Lesson: When landing after a push jerk, you’re torso needs to be vertical with your knees bent (GREEN). When you land with a lean and no bend in the hips (RED), you’re increasing your risk of injury, especially to your lower back. This needs to be practiced, corrected and reinforced with lighter weights. When you can move properly, weight can be added.
Christmas Party – sign up for it!
Also, here’s the video I was referring to yesterday about the hip drives – http://www.youtube.com/watch?v=JtEmR32v1lg
Happy thrusting!
Please cancel my 4:15 ..
Cleans 1x
135-155-175-185(F)
3 Rounds
50 Double Unders (got 50 for a PR in the first round)
50 Good Mornings
…Time: 7:06
Nice news letter! Marcel, can you break a 2×4 with your bear hands?
Hell yeah!
That video was hilarious!
CFWU x2
Strength: Front Squat
3x 65-70-75-90-100
3 Rounds:
– 50 Double Unders
– 50 Good Mornings (10#)
T = 6:38
shhh!! Don’t tell anyone you were faster than me on this one.
Bench
95×5
100×5
110×3
125×3
140×9 or 10 (lost count)
Wod @ 15#
4:52
Compare to January 27th.
Awesome newsletter Marcel!
Nice newsletter.
Marcel, your my hero.
I think I have a man crush. π
Hugs
Love Marcel’s profile in the newletter π Awesome progress!
Just a thought, but it might be a good idea, from a copy right perspective, to add that the sunflower bar recipe is adapted from the Grain-free Gourmet cookbook by Bager and Lass, 2005.
Happy Tuesday everyone π
I miss your happy face! Hope all is well.
You’re very sweet to say that Beth π I miss you guys too! I will be off from December 20th to the 10th of January and I plan on spending a lot of time at the gym during that period. I really hope I’ll have a chance to catch up with you.
WU x2
Deadlift x5
100 110 120 135 155
Wod @ 15#
6:58
CFWU x 2
9 strict HSPU PR of 1. Now only one more and finally reaching my goal.
Bench press 5’s
135-185-235 185×15
WOD @ 45# -> 7:39
Got 35 DU’s in row on my 2nd round. Old PR was 27
PR of 60# on the Bench press for reps and a PR of 1 on the AMRAP
Lots of PRs today hun! Proud of you! π
O and nice newsletter Kevin, Jojo and Marcel.
Hi Kevin, I won’t be able to make my 5:30 class today so there is a spot open if anyone would like it.
I think every Newsletter should have a picture of a sweaty Dan Phillips jumping rope! Solid!
I know I could go for some DDP (that’s a double helping of Dan Philips). So a sweaty newsletter cover AND a front page splash of Mr. Philips would be divine!
WU x 2
Strength: Cleans x 5
65-75-85-95-105
WOD: “3 rounds”
50 double under’s
50 good mornings (35#)
Time: 6: 13
I really enjoyed this WOD.
Strength – Sh press 1’s
65-75-80-85-90-95(f)
3 rounds:
50 DU
50 GM (45lb)
Time: 6:49 (PR by over 3:30min)
Hi Kevin…If a 4:15 opens up, can I have it? Right now I’m booked for a 5:30.
There are 2 spots. Please register online for it.
Kevin, I booked a 4:15 please cancel the 5:30. Thanks.
ps: Another great news letter!! Joanna, Marcel and Kevin!!!
Kevin, I have to cancel my 5:30–not well.
Sorry for the last minute notice. I need to cancel my 4:15 spot. Work related.
I’ll try to get in a 6:30 if I can.
Jeff
Warm up of mobility plus 1 mile run
WOD 3 rounds
50 DUs
50 goodmornings 45#
Time 9:27 did it outside on my deck π
Followed the WOD with 3 sets of 10 OHS at 45#
I hope everyone is having a great day π
WU x 2
Strength: Push Press 1’s
135-150-175-195-215(PR)
WOD with 45 lbs: 5:48 (I think?, forgot to write it down. Was about 10 reps slower than Pierre B.)
Deadlift – 1RM
135-185-225-275-325-355(F)
WOD (45#) —> 8:48
First round of DUs were unbroken but Good Mornings were not so fun for me.
Stength: Front Squats (1’s)
85-90-95-105-115 (PR!) π
… and I know I could have done more.
WOD: 3 Rounds
150 Singles
50 Good Mornings (10#)
Time: –> 8:13
First time doing good mornings in a workout… Not bad at all.. Dare I say it was easy?!?! (except for my counting… I think I did ‘extras’) π
Wait until tomorrow before you say it was easy – let us know how your hamstrings are in the morning.. π
Deadlift 1RM –> 135-225-275-294-325-335(failed)
WOD w/45# –> 5:32 (I think…don’t have my journal)
Must be fun doing a workout without sub. weight or technique. Good job Pierro. Vite comme l’Γ©clair!!
Yeah, that was fun to do it as RXd!
WU x 2
Strength – Dead Lift
135 – 3
185 – 3
215 – 3
245 – 3
255 – 3
WOD 3rds
150 Skip &
50 Good Mornings 45#
Time = 9:53
Warm Up x2
Push Jerk x3
55-65-75-80-85-90(1)
3 rounds of:
50 Double Unders
50 Good Mornings (35#)
Time: 12:59
PR of 29 on DUs. YAHOO!!!!!!!
Warm up x 2
OHS 1RM: 85-95-105-115(f)
Not a good idea to practice HSPU before doing OHS
3 rounds of:
50 DU
50 Good morning #35
Time: 7:16 min
PR of 50 DU!! π
Wanted to do this one so bad!!
WUX2
Strength – Back Squat X1
135-155-185-205(f)-205-235(f)
WOD:
3 Rounds
150 Singles
50 Good Mornings 35#
Time: 10:14
Great Newsletter Kevin, Marcel and Joanna!
WU x 2
Push Press x 1
45-60-70-80-90(f)-85
WOD:
3 Rounds
50 Double Unders
50 Good Mornings 35#
Time: 12:42
Double unders get me every time & are still a big goat for me…although I did feel like I made some progress toda. Thanks for being there at the end on the skipping for me Steve…it’s nice to have company at the end of the WOD π
Great news letter…loved Joanna’s article. Oh, and who’s that “Hunk of Burnin’ Luv” that’s featured this month…gotta get me some of that! Looks pretty good for an old guy π
CFWU x 2
Strength x 5 Cleans
95-105-115-135-145
3 Rounds
150 singles
50 Good Mornings
Time: 11:53
Steve (M/35/192)
CFWU x 2
Squat (Deload 5RM @ 0.65 of 265)
115, 135, 155, 165, 175
WOD 3R for time – 14:04
50 DU
50 Good Mornings (45#)
My quads are aching from yesterday and I can tell my ass will in the morning. This is the most DUs I’ve completed in a WOD to date. Can’t wait till the morning.