Also, the newsletter definitely got my inner physio nerd goin haha.
Posture is by far the number one issue I treat. It’s why your shoulder feel great, then ‘for no reason’ it doesn’t. ALWAYS keep poster in mind, in and out of the gym.
Rant over 🙂
Group Mobility: Back Squat 3RM
55-65-70-75-80
WOD:
21-18-15-12-9-6-3
Russian KBS # 25
Down Ups
Time: 10:02
Down Ups are my killer!!! Such a struggle for me! I’m glad I pushed through and got them done. My goal is to improve on these and someday possible enjoy them…lol
Maria
Nice work! I’m sure you’ll grow to enjoy them 🙂
Kimmy
WU
Back Squats x3
135-185-225-245-255
Stopped there. Not close to a PR but it was feeling really heavy.
WOD Rx
8:55
9:30 Open Gym
Power Clean + Clean
95-110-115-120-120-120
Worked on technique of not just using my arms. Sigh.
Back Squats – 3RM to 80#. Out of time for 85# attempt.
21-18-15-12-9-6-3
Russian KBS @ 35
Down-ups
11:03
Still some residual fatigue from four days in a canoe. 🙂
Terri-Lynn
This morning ran 5k with my brother (who is much faster at this distance than me) to set a benchmark time for 5k before training. He pretty near killed me, but I ran it in 24:44.
WU x 2
Group mobility
Thank you Pat for really crushing my hamstrings. They felt awesome afterward.
Back squat 3rm
95-125-135-145-155 (15PR for 3 RM, it is my previous 1rm)
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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Back Squats – 3RM to 100#
21-18-15-12-9-6-3
Russian KBS @ 35#
Down-ups
Time: 7:10 Rx 🙂 (first time I get to say that!)
Thanks Mario!
Congrats!
Yay for Rx!!
Completed my first WOD at CF Saint John super welcoming 🙂
Prewod: 50cal row. (I did this twice because I didn’t realized they did it together..)
Back squats 5×5 @125#
AMRAP 14 mins
14 thrusters 55#
14 burpees
14 KBS 35#
Total: 4 rounds + 6 burpees.
Miss you guys already
Also, the newsletter definitely got my inner physio nerd goin haha.
Posture is by far the number one issue I treat. It’s why your shoulder feel great, then ‘for no reason’ it doesn’t. ALWAYS keep poster in mind, in and out of the gym.
Rant over 🙂
Do you even go here?
(Miss you)
Don’t make me cry Kim!
The second time this week that you made me laugh out loud reading a comment, Kim.
Almost fell out of my chair reading this! 😀
Miss you already 🙁
Looks like a fun WOD!
M+WUx2
Group M+WU
Backsquat 3RM
65-85-100-120-125-130 failed on third rep
PR 3RM of 10lb
WOD:
21-18-15-12-9-6-3
Russian KBS 35lb
Down-ups
9:02 Rx 🙂
Back squat 3rm to 165# with Julia
(Can go heavier next time)
WOD: Rxd
Time 6:25
All rounds unbroken
I liked this one. 🙂
Back Squat x3 up to a relatively heavy 175# no PR attempts for today
WOD Rx
5:45
Amazing time Jo!
Back Squats x3
185-225-255-275-300 (that’s a PR for reps!)
WOD Rx’d and unbroken
5:54
*Note to programming Kevin – make the KBS 70/50 next time
Got a little shoulder press action done after class.
EMOM for as long as possible
Shoulder Press x5
65-70-75-80-85-90-95-100-105 (big fat fail)
Funny you mention that about the weight, as soon as I saw it I was pumped for what a treat it will be compared to the 53# full KBS last week 🙂
You leave those kbs alone ! (Why am I not surprised…)
Back squat x3
wu65-85-100-120-125-130
21-18-15-12-9-6-3
Russian KBS @ 35#
Down-ups
Time 9:29
Back Squats x3
135-165-185-205-215-225-245-265# (30#PR and did that without much difficulty)
WOD Rx’d
13:16
Thanks for coaching, Mario.
I have squat envy
I’ll trade your WOD time for my Front Squat weight.
Wow that’s an amazing pr and #! Nicely done
WUx1
Back Squats x3
135-165-185-205-215-225×2
WOD Rx’d
6:40
Mobility + WU X 2
Group Mobility: Back Squat 3RM
55-65-70-75-80
WOD:
21-18-15-12-9-6-3
Russian KBS # 25
Down Ups
Time: 10:02
Down Ups are my killer!!! Such a struggle for me! I’m glad I pushed through and got them done. My goal is to improve on these and someday possible enjoy them…lol
Nice work! I’m sure you’ll grow to enjoy them 🙂
WU
Back Squats x3
135-185-225-245-255
Stopped there. Not close to a PR but it was feeling really heavy.
WOD Rx
8:55
9:30 Open Gym
Power Clean + Clean
95-110-115-120-120-120
Worked on technique of not just using my arms. Sigh.
Skipped strength for mobility.
WOD Rx’d
time = 5:09
Thanks Blake! Fun class!
Fast wow !!!
Wow! So fast! Did you take time to breath during the wod?!!
No strength, did mobility for my knee
WOD rx’d: 8:37
Fun nooner 🙂
Mobutu + WU x2 (all pull ups, no ring rows=PR)
Back squat x3
95-125-145-165-175
WOD
Rx. 7:15
Great newsletter! Fun nooner!
Yay pull-ups!
Wod- 8:34 Rx
Mob + WU x 2
Back squat x3
95-125-145-165-175# (10# pr)
WOD
Rx. 12:09
Nice squat numbers BJ!
Mob + WU x 2
Back squat x3
55-65-75-80 My hips were not feeling it today so stopped there
WOD
9:45 Rx Rx oh did I mention Rx
Great work on the Rx!
Full Noon class?? What a nice surprise!!
Backsquat 3x
135-155-175-185-195 (haven’t done Backsquat in 6 months)
WOD Rx: 5:38
I’ll get you next time McDonald!
Haha! Great job, it was close!
You workout?? What?!
WU x 2
Spotting tutorial
Back Squats – 3RM to 80#. Out of time for 85# attempt.
21-18-15-12-9-6-3
Russian KBS @ 35
Down-ups
11:03
Still some residual fatigue from four days in a canoe. 🙂
This morning ran 5k with my brother (who is much faster at this distance than me) to set a benchmark time for 5k before training. He pretty near killed me, but I ran it in 24:44.
WU x 2
Group mobility
Thank you Pat for really crushing my hamstrings. They felt awesome afterward.
Back squat 3rm
95-125-135-145-155 (15PR for 3 RM, it is my previous 1rm)
WOD
Rx
8:34
Nice 5k time!
Thanks. Not nearly as fast as yours though. While new respect for that 22 min 5k. The pace we started at was to finish under 23, I couldn’t hold it.
Back Squat 3 RM
135-185-225-245-255 PR
WOD
21-18-15-12-9-6-3 of
Russian KBS 45#
Down UPS
6:34
Back Squat 3RM
Up to 200# (5# PR)
WOD Rx:
6:55
Sweattttty but fun, great work 5pm!
Thanks Kevin.
Mob
WU x2
Group mob
Back Squat 3RM
85-95-105-115-125-135-150(15# PR)
WOD
21-18-15-12-9-6-3
Russian KBS (35#)
Down Ups
Time: 10.19 Rxd!
Mobility
WUx2
Group M+WU
Backsquat 3RM
110-120-130-140-145
WOD:
21-18-15-12-9-6-3
Russian KBS 35lb
Down-ups
Time: 7:49 Rx
Front Squats x 3
65-75-85-95-105
WOD with 25# KB
Time = 8:15
Lower back still bugging me so kept front squats and KB light.
I meant Back Squats.
mob wux2
group mob
back squat 3 RM
135×5 wu
185-195-205-215-225-235
WOD
21-18-15-12-9-6-3
Russian KBS 50#
down-up
time 7:52 RX
wux2
group wu
Back Squats – 3RM
135-185-215-245-260-275
WOD Rx
21-18-15-12-9-6-3
Russian KBS @ 50# all unbroken
Down-ups
Time: 8:33 too slow on the down ups
Great article Anthony. Congrats on all your accomplishments!
Back Squats – 3RM to 95# (20lb PR)
21-18-15-12-9-6-3
Russian KBS @ 35#
Down-ups
Time: 10:52 Rx 🙂 (first time I get to say that!)
Thanks Chantal! Great class.
Back squat x3
WU x 135
185-225-235-255 No PR tonight, legs were having none of that.
21-18-15-12-9-6-3
Russian KBS @ 50#
Down-ups
Time 8:23
Nice race Frankie.
Back squats 3rm to 135#
Wod rx’d: 6:14
Cycled to CFM
WUx2
Back Squat 3 RM
185-195-205-215-225
WOD
21-18-15-12-9-6-3 of
Russian KBS 50#
Down UPS
Time->6:15