Remembrance Day

We have one class today at 1pm.

“I am a Canadian, free to speak without fear, free to worship in my own way, free to stand for what I think right, free to oppose what I believe wrong, or free to choose those who shall govern my country. This heritage of freedom I pledge to uphold for myself and all mankind.” -John Diefenbaker

“The Fallen”

Broken up any way you’d like,

Run 4k
200 Burpees

Compare to Nov.10/13


32 thoughts on “Remembrance Day”

  1. Mob + WUx1 + Calf Smash + Burgener WU

    Snatch WU
    HPS – 10×35#,10×45#
    PS – 5×45#, 5×65#, 3×95#

    Power Snatch (lift every 3min)
    4-4-4-4-3-3-3 reps
    … felt good, very last rep quite ugly but held up throughout.

    Deadlift WU
    10×135#, 10×185#, 5×225#, 5×275#, 5×295#

    Deadlift (lift every 3 mins)
    4-4-4-3-3-2-2-2 reps
    … every set felt like an ordeal, especially the last 2. Blame it on yesterday.

    Muscle-Ups: 3x9reps, rest 3 mins between
    1) 1:57 (6 unbroken, that killed my grip, most time spent on last 3 reps)
    2) … tapped out after 4 reps, did 3 unbroken and that sealed the deal…
    3) … nope!

    Chest-2-Bar Pullups: 30 reps for time
    = 1:33 (15-7-8 reps)
    … fairly quick breaks, around 15secs each. Really happy about this, C2B feeling easier every day! 🙂

    Thanks Steph for tagging along on harsh lifting volumes, good job to the 1pm class who tackled The Fallen. Nice job coach Ron!

  2. Mob + WUx1
    Calf Smash
    Burgener WU

    Snatch WU
    HPS – 10×15#,10×35#
    PS – 5×35#, 5×45#, 3×55#

    Power Snatch (lift every 3min)

    Deadlift WU
    10×75#, 10×95#, 5×105#

    Deadlift (lift every 3 mins)
    4-4-4-3-3-2-2-2 reps

    EMOTM 10Min
    -3 Ring Dips with light support on toes

    Cashout: 1 Mile Run with Stark!

  3. Mobility + WUx 1

    The fallen
    4k run + 200 burpees

    10 rounds: 200m run + 10 burpees
    10 rounds: 100m run + 5 burpees
    5 rounds: 200m run + 10 burpees


    Thanks Ron!

  4. – WUx2 (WU = 1 cup coffee)
    – WOD: Accumulate as much Stark cuddle time as possible… I lost track of my time but I’m pretty sure it was a PR.

  5. The Fallen
    4k run – scaled to 5k row
    200 burpees

    10 rds:
    500m row
    20 burpees

    Time: 48:41

    This had to be one of the mentally toughest wod’s for me yet….really wish my knee would let me run instead of row. I got really down on myself when people were finishing and I still had a ways to go but forced myself to just keep moving.

    Thanks Ron for the help with rowing technique and pacing advice!

    Great job to everyone today

  6. Mobility
    Warm up x1
    Group warm up (fun 🙂
    WOD: “the fallen”
    -4 km run
    -200 burpees

    Broke it down 5 sets of 800 meter run an 40 burpees.

    Time: 45:51
    Great work everyone, everyone pushed hard!
    Great coaching Ron…..thanks for the class! 🙂

  7. The Fallen
    4k run – scaled to 5k row
    200 burpees scaled 200 down ups

    20 rds:
    2500m row
    10 down ups

    Time: 45:21

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