December Newsletter!

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.

47 thoughts on “Newsletter!”

  1. Cleans 1x

    3 Rounds
    50 Double Unders (got 50 for a PR in the first round)
    50 Good Mornings

  2. 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

  3. Love Marcel’s profile in the newletter πŸ™‚ 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 πŸ™‚

      1. You’re very sweet to say that Beth πŸ™‚ 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.

  4. 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

    1. 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!

  5. WU x 2
    Strength: Cleans x 5

    WOD: “3 rounds”
    50 double under’s
    50 good mornings (35#)

    Time: 6: 13
    I really enjoyed this WOD.

  6. Strength – Sh press 1’s

    3 rounds:
    50 DU
    50 GM (45lb)

    Time: 6:49 (PR by over 3:30min)

  7. 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.


  8. 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 πŸ™‚

    Followed the WOD with 3 sets of 10 OHS at 45#

    I hope everyone is having a great day πŸ™‚

  9. WU x 2

    Strength: Push Press 1’s

    WOD with 45 lbs: 5:48 (I think?, forgot to write it down. Was about 10 reps slower than Pierre B.)

  10. Deadlift – 1RM

    WOD (45#) —> 8:48

    First round of DUs were unbroken but Good Mornings were not so fun for me.

  11. Stength: Front Squats (1’s)
    85-90-95-105-115 (PR!) πŸ™‚
    … 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’) πŸ™‚

    1. Wait until tomorrow before you say it was easy – let us know how your hamstrings are in the morning.. πŸ˜‰

  12. Deadlift 1RM –> 135-225-275-294-325-335(failed)

    WOD w/45# –> 5:32 (I think…don’t have my journal)

    1. Must be fun doing a workout without sub. weight or technique. Good job Pierro. Vite comme l’Γ©clair!!

  13. 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

  14. Warm Up x2

    Push Jerk x3

    3 rounds of:
    50 Double Unders
    50 Good Mornings (35#)

    Time: 12:59

    PR of 29 on DUs. YAHOO!!!!!!!

  15. 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!! πŸ™‚

  16. WUX2

    Strength – Back Squat X1

    3 Rounds
    150 Singles
    50 Good Mornings 35#

    Time: 10:14

    Great Newsletter Kevin, Marcel and Joanna!

  17. WU x 2

    Push Press x 1

    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 πŸ™‚

    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 πŸ™‚

  18. 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.

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