January will again be known as Row-uary. We will be running a month-long event where teams will be rowing as many meters as possible. There is a sign-up list on the front desk and teams will be created based on usual class times and levels of membership. Cost is $10 to enter, and the winning team will get a sweet prize at the end! And no “punishment” for the losing teams. For more information, see the rules sheet on the front desk or talk to a trainer. Letβs row in the New Year and get our cardio UP before the Games! Deadline to register is Dec.31.
Push Jerk x2
5 sets between 60-65%
4 rounds
5 HR Burpees
10 T2B
15 Push Jerks (95/65%/50%)
50 Double Unders
Rest 1 min
WUx1 Mob
Group WU Mob
Push Jerk x2
5 sets between 60-65%
95×5
115-130-130-130-130-130
4 rounds
5 HR Burpees
10 T2B
15 Push Jerks (95/65%/50%)
50 Double Unders
Time 15:25
Rest 1 min
Push Jerk x2
5 sets between 60-65%
45-55-65#
4 rounds
5 HR Burpees
10 T2B
15 Push Jerks (50%/55#)
50 Double Unders
Rest 1 min
16:59
Thanks Shane!
Push Jerk x2
5 sets between 60-65%
95-115-115-115
4 rounds
5 HR Burpees
10 T2B – knee raises
15 Push Jerks (95#)
50 Double Unders – 75 singles
Rest 1 min
10:42
Thanks Shane!
OG
MOB WU
Push Jerk x2
65-75-65-65
WOD @ 65# with singles and T2B for first round
Time – 14:05
Thanks for the encouragement on that last round Kevin π i went faster than I would have.
WUx1 Mob
Group WU Mob
Push Jerk x2
5 sets between 60-65%
85 – 105 – 105 – 105 – 105
4 rounds
5 HR Burpees
10 T2B
15 Push Jerks (95/65%/50%) used 85#
50 Doubles – scale 75 singles
Rest 1 min
Time: 16:15
Great seeing faces I had not seen in a while – Christine & Elba.
Open gym
Front squats x5
35-85-125-145 (x5 sets).
Lots of chatting with coach Stephanie! π
WOD
Rx-15:25
Fun Nooner. Really liked this one! Merci Steph!
You should have come to the 6am class… we could have raced π
Push Jerks x 2
95-145-165-165-165-165-165
WOD Rx’d
9:40
Round times:
1:40, 4:17, 6:56, 9:40
All but 1 round unbroken (tripped on a DU).
Push Jerk x2
5 sets between 60-65%
95
4 rounds
5 HR Burpees
10 T2B β knee raises
15 Push Jerks (65#)
50 Double Unders β 75 singles
Rest 1 min
10:34
Glad to be back π
Yay!!!!πβ€
Push Jerk x2
5 sets between 60-65%
65,75,75,85,85
4 rounds
5 HR Burpees
10 T2B β knee raises for me
15 Push Jerks (55#)
50 Double Unders β 75 singles
Rest 1 min
10:55
Thanks Kevin!
Push Jerk x2
5 sets between 60-65%
40#-50#x4
4 rounds
5 HR Burpees
10 T2B (knee raises)
15 Push Jerks (95/65%/50%)(30#)
50 Double Unders (75 singles)
Rest 1 min
14:56
OG:
4 Rounds of 500m row + 15 wall ball sit ups 14#
4 Rounds of 25 Russian Twists 10# and 10 DU’s
4 rounds
5 HR Burpees
10 T2B *Knee Raises
15 Push Jerks (95/65%/50%) *Scaled to one arm DB Push Jerks 20#
50 Double Unders *Scaled to 75 singles
Rest 1 min
Time: 10:15
Thanks for the tips on the hangs to help with shoulder Shane!
An hour well spent!
Push Jerk x2
5 sets between 60-65% @ 70lb
4 rounds
5 HR Burpees
10 knee raises
15 Push Jerks (95/65%/50%) 55lb
75 singles
Rest 1 min
11:38
Couldn’t make the 4:00 class, so I hit the 5:00 Open Gym and I am glad I did!
GOAT DAY!!! Spent an awesome hour working on my wish list.
Started with HSPU with the goal of getting 1 Strict. Haven’t done any in over a year. Previous PR was 5
With 3 abmats for shorter ROM – 12 reps unbroken
With 2 abmats – 10 Reps
With 1 abmat – 8 Reps
With 1 abmat and 2x 25# plates (no reduced ROM) – 6 STRICT HSPU. ALL TIME PR
Continued with sets of 3. Then Shane came in and helped with form and tips for kipping HSPU (never successfully done one)
3×5 sets of Kipping HSPU
Kept up the theme of handstands. Aimed for 6′ HS walk. Got it. Twice. Ugly but done none the less.
In between HS work, worked on DU. Has always been a challenge. No huge win, but got 8 unbroken and lots of sets of 10 1 DU, 1 SU……
OG FTW!!!!!
Thanks so much coach Shane for taking time out of your own workout to help me out. The tips on hand position were a big help.
Left feeling like a million bucks. A great hour in the gym!
Way to go Chris! That’s awesome! I love hearing things like thisπ
Push Jerk x2
5 sets between 60-65% @ 70lb
4 rounds
5 HR Burpees
10 knee raises
15 Push Jerks (95/65%/50%) 55lb
75 singles in round one, 20 30# KBS for the rest
Rest 1 min
15:41
wod rx’d: 19:17
That was brutal.
Thanks for the push and encouragement Shane and Matt.
Push Jerk x2
5 sets between 60-65%
All sets done at 55#
4 rounds
5 HR Burpees (sub for pushups from a box)
10 T2B (knee raises)
15 Push Jerks 35# (sub for push press)
50 Double Unders (kbs with 25# kettle bell)
Rest 1 min
Time- 12:34
Push jerks x2
95-135-135-155-155-185
WOD
4 rounds
5 hr burpees
10 knee raises (did 15 first round)
15 push press 95#
75 singles
13:30
Thanks Amanda
( I didn’t feel good tonight but I touched it out)
WUx1 Mob
Group WU Mob
Push Jerk x2
5 sets between 60-65%
105-115
4 rounds
5 HR Burpees
10 T2B
15 Push Jerks (85#)
50 Double Unders
Rest 1 min
Time 15:33
did this WOD on OG January 5 2017
WUx1
Push Jerk x2
5 sets between 60-65%
135-135-145-145
4 rounds
5 HR Burpees
10 T2B
15 Push Jerks (95#)
75 SUs
Rest 1 min between rounds
Time 14:57