Check out the March Newsletter featuring Val!
Today is Change for Change! Bring in $5 if you’d like to switch up your workout.
Strength –
Every 30 seconds for 10 min
1 Clean + 1 Jerk
100 Inverted Burpees
Compare to Aug.30/13
Newsletter AND Change for Change
Sorry for the late notice, but can you please cancel my 6 am.
Mobility
Warm up x1
Group warm up plus mobility
Strength: clean and jerk: 35, 45, 50
Every 30 seconds for 10 minutes: clean and jerks #50 (left shoulder still sore)
WOD: #100 inverted burpees scaled to regular burpees
Time: 8:31 compared to Aug 30, 2013: 9:35 🙂
Great class Kevin, nice work everyone and great Newsletter Val!
Ha! Nice PR GInette! I missed you guys this morning, but felt great sleeping in after an exhausting last few days!
Good job Ginette! Nice PR 🙂
Nice PR, Ginette.
good job nice PR Ginette
Fast burpees Ginette. Nice and steady!
Mobility
WU x 1
Group WU + Mobility
Strength –
Every 30 seconds for 10 min
1 Clean + 1 Jerk
75-80-85-90-95
WOD:
100 Inverted Burpees
Time: 9:01
This was fun 🙂 Thanks Kevin. Good job everyone!
Great newsletter Val 🙂
Nice numbers on your C&J!!
Heavy C & J. Well done!
good job on your heavy clean jerk and inverted burpees
Fabulous job Kelly!
Great job Kelly…..fast and strong!
Wup
Clean-jerk 65
Wod: reg burpees
12:11
And 1 skinned knee
Great newsletter! Awesome article Val!
Thanks 🙂
Mob
Group Mob + Wup
Strength: every 30 secs for 10 min
Clean + Jerks
1 x 50, 50, 50 (was not doing the correct movement), 3 x 45, 1 x 45, 45, 45, 45, 50, 50
100 Burpees
Time = 7:06
Great class everyone
Thank you for the info and feedback Kevin
Cheers 🙂
C&J every 30 sec for 10 mins
1/2 @ 85 last 1/2 @ 95
1000m row
50 pistols
50 HPC 85#
13:53
WU + mobility
Group WU + Mobility
Strength –
Every 30 seconds for 10 min
1 Clean + 1 Jerk
45# for the whole thing I had an issue with my shoulder/neck
WOD:
100 Inverted Burpees
Time: 9:52
I never thought I would say this but I really like inverted burpees! Also thanks to Kelly for keeping such a great pace for them
Thanks for the fun 6am class Kevin
Great job Jenn!
WU x 1 w/ Ring dips, T2B
DU Practice – managed 6 or 7 in a row. Still struggling.
Group WU
Every 30 sec for 10 min:
1 Squat Clean and Split Jerk @ 135
— Form was not great, not locking out elbows and front knee was too far over foot. Tough workout.
WOD: “Change for Change Feb 3)
AMRAP in 10 min
— 7 Deadlifts @ 95#
— 7 Shoulder to Overhead
— 7 Toes to Bar
6 rounds + 2 T2B… PLUS a “warmup” round with ground-to-overhead instead of shoulder-to-overhead because … I got nuthin’.
Those 20 C&J must have fried my brain, but at least Josh made the exact same mistake!
Another great Monday workout!
Nice job Blake!
WUX1
Group Wu
Strength: Every 30sec for 10 min
1 Squat Clean and Split Jerk #70
WOD: 100 Inverted Burpees
Time= 14:20 RX
WU X 1
Strength
Every 30 sec. for 10 min.
1 Power Clean and Jerk
WOD 5 rounds
1 Press
1 Pullup
1 Press
3 Pullups
1 Press
5 Pullups
Time 6:13
Group WU
Strength: Every 30sec for 10 min
1 Squat Clean and Split Jerk #75
21-15-9 reps
Thrusters (100/70# or 65% of 2RM) Used 65#
Wall Balls (20#)
Burpees
*15 min cap
Completed the round of “15” and 3 Thrusters.
Wow you paid for that! Good job 🙂
Crazy choice Kevin!!!! Good job!
Love the newsletter. Fun to read more about you, Val.
did Feb 23rd WOD
-200 single skips
-50 squats
-40 sit-ups
-30 push-ups
-20 chin-ups
-400 single skips
-20 burpees
-30 wall balls (6 #)
-40 box jumps (18)
-50 kettle bell swings (25#)
-200 single skips
Time= 29mins 50 sec
Loved this wod, Great story Valerie!
Great time, Charline.
C’est beau Charline!
Great choice Charline! I would have picked it too!
Strength
Every 30 seconds for 10 minutes
1 Clean and Jerk 95#-135#
Hopper WOD
AMRAP in 12 min
40m Sandbag Sprint
10 Power Cleans (95/65#)
10 Hang Squat Cleans (95/65#)
30 Double Unders
15 Over the Box
2 rounds 7 power cleans
Mobility
WU x 1
Group WU + Mobility
Strength –
Every 30 seconds for 10 min
1 Squat Clean + 1 Split Jerk
Half at 65, half at 75
WOD 5 rounds
1 Press 55#
1 Strict Pullup (blue)
1 Press
3 Strict Pullups
1 Press
5 Strict Pullups
Time 6:43
Sept.18: 40#, green, time-8:56
Time for sept.18 should be 8:24
Nice pr Amy!
Good job!
Change for Change – Double Strength
Strength #1
Every 30 seconds for 10 minutes 1 Squat Clean + Split Jerk
First 5 mins @ 135# and second 5 mins @ 145#
Strength #2
Deadlifts
225-275 X 5
315-335-355-365(PR) X 1
Great class Jo!!
Strength – Did today starting at 125 and ending at 225#
Changed to Feb.3
AMRAP in 10min
7 DL
7 S2OH (135#)
7 T2B
7 rounds + 7 DL
Nice work coach, that’s an impressive weight for that WOD!
Mob
WUx1
Lost a Handstand race with Kevin.
Group Mob
WU 95-105-135 clean and jerks
Strength: every 30 secs for 10 min
Power Clean + Push Jerks
135×4
145×4
150×12
WOD
100 Inverted Burpees
Time = 13:24
I thought this was going to be easy until I ran out of gas around the 40 mark. Thanks for the motivation Patrick!
That was fun!
Mob, WUx1
Group Mob/WU
Strength – Every 30s for 10 min, 1 squat clean + 1 split jerk
65×4, 75×6, 85×6, 95×3, 100×1
Change for change – double strength!
1RM Deadlift
165 – 190 – 215 – 235 – 250 (PR 15# since last 3RM, and 25# since last 1RM back in October!)
Big PR, John.
Nice pr John!
Awesome newsletter Val!!!
Hang squat clean split jerk
1-5 min 155
5-7 165
7-9 175
9 to last 185
100 burpees
6:34.
Clean-Jerk 95,115,135,155,165
Wod: Fran – cruel concept, pay $10 to get punished! Wanted to go sub 4mins but battling a bug and Fran don’t normally go well together! Going to get her next time!
4:26
Nice time!
WUx1
Strength –
Every 30 seconds for 10 min
Clean & Jerk
(squat clean and split jerk)
All at 155#
WOD Rx’d:
100 Inverted Burpees
Time: 10:03 (PR by 1:49)
Nice PR, Patrick.
Huge pr Patrick!
You didn’t even take one break! Pretty awesome
Great newsletter Val! You’ve been making great progress!
Thanks!
WU x1
Group mobility and WU
Group strength
Every 30 sec for 10 min, 1 clean + 1 jerk
60, 65, 70
Wod
100 burpees
Time: 10:30
Thank you , Kevin, for those little nudges to encourage us to push for more. I love that.
Great newsletter Val. You are always an inspiration!
Nice work Jackie!
Good job, Jackie.
Great job Jackie!
good job Jackie
Great wrk Jackie….nice job on your clean and jerks!
10 min C+J every 30 sec
Started at 55# went up to 65# then bicep started to cramp on the jerk. Dropped down then back up. Ended at 75# with a lovely cramp.
WOD
100 burpees for time
8:53
Cash out: 500m row
Nice time on the burpees, Vanessa.
Thanks Kevin!
Great job Vanessa!
WU x1
Group mobility and WU
Group strength
Every 30 sec for 10 min, 1 clean + 1 jerk
95-105-115-125-135
WOD: Hopper Wod
12 min AMRAP
40m Sand bag sprint
10 power cleans @95#
10 hang squat cleans @95#
30 DUs
15 over boxes 24″
Wod Rx: 3 rounds+ 2PC
Worked on muscle ups without false grip, ended up getting 3.
Fun class 🙂
Awesome job tonight Spencer!
Nice work on doing that RX Spence, good job.
Nice work Spencer! Congrats on the MU progress!
mob wux1
group mob +wu
strength
every 30 sec for 10 min
1 clean &jerk
135 for 5 rep
140 for 4 rep
145 for 6 rep
150 for 2 rep
155 for 2 rep
100 inverted burpees(scale bupees)
time 7:23
1 sec PR
great newsletter Val
Great time on your burpees Gilles!
Great job Gilles…..fast!
Group WU
Strength: Every 30sec for 10 min
105 for 4
115 for 12
125 for 4
21-15-9 reps
Thrusters (100/70# or 65% of 2RM) Used 65#
Wall Balls 14#
Burpees
*15 min cap
got to 1 burpee in the last round PR of 9 reps Thanks to everyone at the end for the encouragement wouldn’t have got there without the help.
Came early today and got 23 DU in a row was Super Excited about that.
Your practice is paying off for the doubles, great job. And nice work on the wod. You have good form on your thrusters.
Great newsletter, great progress Val. You will have that muscle up in no time!
Thanks!
Mobility
WUx1
Group Mobility
Strength: Every 30sec for 10Min
1 Clean and 1 Jerk
Started @ 60# Ended @ 95#
WOD: RX’d
100 Inverted Burpees
Time : 9:03
Great Class Amanda! Thanks!!
Well played babe!
umm not to self, don’t do 2 things at once…
Was talking to Chris and was typing you a good job missy and missy turned into babe… lol!
LOL No problem Babe 😉
LOL!!
Mobility
WUx1
Group Mobility
30 Bday Burpees for Marie-No!
Strength: Every 30sec for 10Min
1 Clean and 1 Jerk
Started @ 60# Ended @ 90#
WOD: RX’d
100 Inverted Burpees
Time : 12:02
Such lack of coordination! lol. I tried to switch my kick up foot after a while but that didn’t turn out too great. I will be sore from one side tomorrow lol.
Great Job Val!!
I had the same problem with the kick out foot
Nice time
Great article Val!
WUx1
group wu
Strength: Every 30sec for 10Min
1 Clean and 1 Jerk
5x 125; 5x 145; 5x 165; 5x 175
WOD: Scale 100 Burpees
Time: 7:48 – 54 sec PR
Big PR Frankie! Great job
Awesome article Val!
WU X1
30 Bday burpess for Marie-No
Strength: Every 30sec for 10Min
1 Clean and 1 Jerk
Started @ 115# Ended @ 155#
WOD: Rx Time 11:15 or 11:16 ish some where around there! PR of about 15 secs.
Thanks Coach Amanda!
WU X 2
Strength: Every 30sec for 10Min
1 Clean and 1 Jerk
Started @ 20# Ended @ 40#
WOD: Scaled to 75 Burpees
Time:8:29
Fun first class! Thanks Amanda!
Congrats on your first class Krystal!! Great job, your burpees are fast!
AND, yahoo for posting!
Congrats on your first class!!
w00p w00p!
Mobility
WU
Group mobility and WU (35# bar)
Strength C&J every 30 sec for 10 min
Started @ 60 ended @ 80
WOD (Feb 26)
3 Rounds
3 min AMRAP rest 2 min
10 deadlifts 75#
10 BJ 20″
10 KBS 35#
total 138 ( I added wrong at the gym)
In Jan 2013 I did 163 ( I had added that wrong too lol) with 45# DL, 12″ BJ & 20# KBS so I’m happy with the progress.
Great class Amanda!
So almost double the weight, almost double the box height, and almost double the KB weight. I’d say that’s good progress. 🙂
mob
wu
s.c. + s.j.
135(5) – 155(5) – 175(6) – 175(f) – 155(3)
wod
100 inverted burpees
time: 18:00rx
This was a lot tougher than i had expected. Thanks for the motivation 5:45 to finish. Awsome job Steph and Jenna you gals cruised through that one.
good class Amanda
Mobility
WU x 1
Group mob + WU
Strength: C & J every 30 sec for 10 min @ 70#
WOD:
3 rounds
AMRAP 3 min
10 deadlifts @ 105#
10 box jumps @ 20″
10 KBS @ 35#
Rest 2 min
Score: 131
Last time: DL @ 55#, box jumps 12″, KBS 20# score: 166
Lower score but almost double weight and height, so I’m happy with that
Mobility
WU x 1
Group WU + Mobility
Strength –
Every 30 seconds for 10 min
1 Clean + 1 Jerk
55-60-65-70-75-80-85
WOD:
100 Burpees
Time: 14:08
WU X1
Strength: Every 30sec for 10Min
1 Clean and 1 Jerk
Started @ 115# Ended @ 165# but failed the last one
WOD: Rx Time 14:24