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
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
115-115-125-125-135-135-140-140#
… 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
320-330-340-350-360-370-380-390#
… 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!
Lots of lifting Mario….big numbers!
Thanks! Gotta love that barbell grind.
Your getting stronger everyday Super Mario
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)
3-3-3-3-3-3-3-3reps
60-60-65-65-70-70-70-70#
Deadlift WU
10×75#, 10×95#, 5×105#
Deadlift (lift every 3 mins)
4-4-4-3-3-2-2-2 reps
140-145-150-155-160-165-170-175#
EMOTM 10Min
-3 Ring Dips with light support on toes
Cashout: 1 Mile Run with Stark!
Nice work Steph…..and it was really nice meeting Stark! Cutie! 🙂
I am thinking those muscle ups are right around the corner for you.
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
51:58
Thanks Ron!
Great job Melanie!
Good Job Mel! I like the way you split the WOD!
Guess we were right that there could be running in today’s WOD lol
WOW, what a steady pace from start to finish. EXCELLENT.
– 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.
Love this lol
– Mob
– WUx1
WOD Rx = 31:58 (run time = 17:20, burpees broken into sets of 20)
Crazy fast time Claire…..way to go! 🙂
Wow crazy Time and brave on not splitting up the WOD!!
BOOM, that’s getting it done.
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
Great job Cara….rowing is tough after burpees!
Nice work Cara! Rowing is a hole different battle!
You killed the rowing, the last round was sweet.
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! 🙂
Good Job Ginette! Looked strong in your run’s!!
Great job Ginette, always moving.
Wow tough WOD! Way to go everyone!
Felt I needed to do something today.
Tabata burpees
62
No PR, 4 reps short.
Nice!
Maria the burpee queen.
Great way to honor our war veterans by tackling a really tough hero WOD.
4x800m
2x400m
5×40 Burpees
Exactly at the 50:00 mark.
Thanks Ron!!
I need lots of water haha.
Fallen
broken down by
5 rounds or 800m with 10 burpees every 400m
36:07 (2:30min PR)
The Fallen
4k run – scaled to 5k row
200 burpees scaled 200 down ups
20 rds:
2500m row
10 down ups
Time: 45:21