Important Announcement!
Because the Dragon Boat event was cancelled this year, we’re going to host our own rowing event. Next Sunday, June 2nd, at 1pm, we will have a team rowing relay race (that’s a mouthful). All participants will be randomly assigned to a team. Three teams at a time will square off and be ranked throughout the day. The top 3 ranked teams will have a final event at the end of the afternoon.
There is no charge to participate. And anyone can join (you didn’t have to be on the Dragon Boat team). This is going to be an awesome afternoon, so sign up on the whiteboard asap!
“Odd WOD”
Row 600m
40 Front Squats (50% of max)
Compare to Sept.20/11
Well that sounds fun!!!
I hope I get on Kim’s team! lol
We’ll have to see how I feel after the football game on Saturday. If it is anything like today my arms will be toast! 🙂
Sounds like fun!!
mobility
Wu x2
Shoulder Press
95×5-135×3-125×3-125×3-125×3-135×3
WOD @ #135
Time: 6:32
thats 95 reps of 135# front squats in 2 days… bye bye legs! 😀
yeah legs might be a bit sore tomorrow
Mobility
Wu x 2
20 overhead walking lunges 45#
10 wallballs
10 box jumps 30”
10 v snaps
10 burpees
10 Pullups
Second part x 1 250 m row while partner planks
Great Wu
Wod ” odd wod”
Row 600m
40 ohs @50 percent (145)
Lol, 40 front squats @ 145
Time was 5.59
Mobility
Modified WU X 2
Partner plank/250m Row X 1
Back Squats X 5
225-275-305-325-350
WOD @ 135#
Time – 6:51
Pullups in warmup were with green band (1st set 4-3-3 2nd set 3-2-2-3)
Nice job on the monster back squat !
Mobility
Wu x 2
20 overhead walking lunges 25#
10 wallballs 14#
10 box jumps 24”
10 v snaps
10 burpees
10 Pullups
(x1) Row 250m + plank while partner rows
Strength: 5x Back Squats
105-115-125-135-140 (PR of 5#)
Wod ” odd wod”
Row 600m
40 front squats (50% = 70#)
5:18
Thanks for the fun race, and sharing the bar with me, Kevin Mack! Happy to finally be coached by you, Corrinna! All in all a great Sunday morning!
You were just too quick. Looking forward to the rematch.
Strength Push Jerk x 5
65-70-75-80-85
WOD “Odd WOD”
Row 600 m (2:31)
40 Front squats @ 70#
Time :5:44
Good fast one!
Mobility
WU X 2 of the following:
20 Overhead walking lunges 45#
10 wallballs 20#
10 box jumps 24”
10 v snaps
10 burpees
10 Pullups
(x1) Row 250m + plank while partner rows
Strength: Push Jerks X 5
95-100-105-115-125
Wod ” Odd WOD”
Row 600m
40 front squats (50% = 80#)
5:46
Fun race with Michelle. Enjoyed sharing the bar with you.
Thanks for coaching, Corrinna.
Mobility
WU A x 2
20 OHLunges @25#
10 wall balls 14#
10 box jumps 20″
10 vsnaps
10 burpees
10 pull ups
Part B
Row 250m with a partner/hol plank
Strength: push jerk 5x 70,80,90 100,105
WOD: row 600m
40 front squats @ 55#
Time: 4:32
Great class and coaching Corrina! Loved the warmup!
You’re so fast, Tania!
Did one of this week’d posted CFM WODs (Thursday May 22, 2013)
Mob/WUx1
WOD Rx
4 rounds
5 HSPU
25 Squats
= 3:56
Still feeling the front squats from yesterday… ouch.
Kevin,
Are you still keeping the 80s theme, as originally planned for the race? he he! 😛
Mobility
Wu x 2
20 overhead walking lunges 25#
10 wallballs
10 box jumps 20”
10 v snaps
10 burpees
10 Pullups
Second part x 1 250 m row while partner planks – great job Helen!
Wod ” odd wod”
Row 600m
40 front squats @50% – 45#
Time: 5:45
Thanks Corinna!
Thanks Amanda and Jeff for helping with my rowing
Mobility
WU A x 2
20 OH walking lunges 25#
10 wallballs @ 20#
10 box jumps 20”
10 v snaps
10 burpees
10 Pullups
WU B 250 m row while partner planks then switch
Strength: Back Squats (x5)
95(10)-135-165-185-210
Thanks for the spot Jeff and Marcel….that last set wrecked me!
WOD
Row 600m
40 front squats @ 105#
Time = 6:21
Holy jello legs….
Sarah I have no idea why that posted under yours…sorry.
no worries 😉
Mobility
WU x 2
20 weighted Overhead walking lunges 45#
10 wall balls 20#
10 box jumps 30″
10 v snaps
10 Burpees
10 Pullups
250 row then planked while Dan rowed ( thanks for doing it a second time)
Dead lift x 5.
135 -185-205-225-245
WOD :
600 m row
40 front squats @135
9.13
Fun Saturday work out.
Thanks for sharing the bar Dan.
No strength, did mobility
WOD @ 70#: 6:36 – This should have been faster, I messed up my strategy, I was hoping to just do the front squats one at a time, as slowly as I needed to without putting the bar down for all 40 reps. But realized after 20 that my shoulders were toasted before my legs – should have gone all out on the squats and put the bar down to rest when my shoulders needed it.
Mobility
Wu x 2
20 overhead walking lunges 45#
10 wallballs
10 box jumps 30”
10 v snaps
10 burpees
10 Pullups
Second part x 1 250 m row while partner planks
Push Jerk x3
95 105 115 125 135
Odd WOD
Row 600m
40 ohs @50 percent 95#
Time: 6:29
mob
Corinna’s WU x 2 (awesome, I was sweating out the naughtyness from the night before 2 minutes in! :))
partner WU with Trevor.. nice job!
front squats 65-85-95-110-115
wod @ 95
6:34
great day at the gym!!
Mobility
WU x2
20 overhead walking lunges
10 wall balls 10#
10 box jumps
10 v snaps
10 burpees
10 pull ups
259 m row while partner does planks
Strength cleans 5x 45-55-60
WOD with 35# 6:42
Crazy, amazing warmup that left me panting! Loved it!
Cleans (3) 35-55-85-105 felt pretty good. Technique has finally clicked
WOD @ 75lbs
6:20
Row was slow at the 400m mark. Need to figure out a good pace.
After I tried some HSPUs and was able to string 3 in a row. Yah for progress.
Great coaching, Corinna!