Listen up peeps! The Hopper has a good chance of selling out TODAY! If you’re even thinking about registering, do it NOW. http://atlantichopperevent.wordpress.com/register/
Reminder that the gym will be closed this weekend due to the Olympic lifting seminar.
AMRAP in 4 min
10 Pistols (alternating)
10 Toes through Rings
Rest 1 minute
Complete 3 cycles
Compare to Sept.26/12
I won’t be in this AM, not feeling too hot this morning :/
WUx2 (12 reps)
Strength – Press X5
65-75-85-95-95×4
Thanks for the head position tip Marie-No!
WOD as Rx’d
Cycle 1 –>80
Cycle 2 –>72
Cycle 3 –>75
Total–> 227
PR of 49 reps from Sept 26 2012
Great work morning crew!
Cashout: 400m jog
Wow Gabe, nice work!!!
Nice work Gabe, fun race
Beau pr!
I registered for the Hopper 🙂
Woot!!
Nice picture, girls!
Wu x2(12 reps)
Strenght Back Squat x5
135-155-165-185-190
Wod Rx = 241 reps
pr 50 reps compared to sept 26/12
Cashout 400m jog.
Nice job!
Good job trent, I kept peeking over to see where u were..
Mobility
WU x2 (12 reps)
Strength: Push Jerk x5 (1 arm dumbbell)
20-25-30-30-35 <– Finally got the #35
WOD "Shooting Practice"
4 Minute AMRAP x3
10 pistols (18" box)
10 sit-ups
Rest 1 minute
264 reps
Cashout: 400m "trot" 🙂
Really great class…even though I DESPISE pistols. 🙂
That’s good to know, because my blood pressure goes up every time I think about doing today’s wod!
Mobility
WUX2
Strength: Deadlifts
85-100-120-135-140
WOD: Shooting Practice
Pistols- 12″ box with #25 plate
V-snaps
Total= 248 reps
Cashout= 400m jog
Mobility
WU x2 (12 reps)
Strength: Overhead Squats
40-50-55-60-70# (10# PR)
Did my first ever Toes through rings
WOD “Shooting Practice”
4 Minute AMRAP x3
10 Pistols (12″ box plus 45 & 10# plates)
10 V-snaps
Rest 1 minute
260 reps (20 rep PR plus 4″ lower box and V-snaps instead of situps)
Cashout: 400m “trot”
800m Run
Thank you Marie-Noelle.
Mobility
Lot’s of foam rolling
WU x 2 (12 reps)
WOD: Shooting Practice Rx
AMRAP in 4 min
10 Pistols (alternating)
10 Toes through Rings
Rest 1 minute
Complete 3 cycles
Score: DNF – stopped after 1.5 cycles because of my buggy back. I did sit-ups with an abmat for the 3rd cycle – didn’t count.
Cashout: 400m “trot”
Hotel WOD
Tabata Burpees
9-9-8-7-7-6-7-6
Pheewww- I was feeling that second continental breakfast waffle I probably shouldn’t have had! They’re fun to make though!
Mobility
Wu x 2
Strength dead lift
225 / 315 / 365 /385 x 5 / 405 x 3 thanks for the top on coming down Marie
Wod shooting practice
10 pistols
10 toes through rings
Rx’d
4 rounds 5 toes through rings first round
4 rounds even second time
3 rounds 5 toes through rings
Total 250. Some of the pistols were no reps not quite low enough, will have to work on them a bit.
Great work 6 am er’s!!
Great class as always Marie!
Cash out 400m run!
Disappointed to miss this one, pistols are my signature move lol. Got to rest up for the oly cert! YAY! And if you’re thinking of registering for the Hopper! Go for it! Fun 🙂
Mobility
Wu x 2 (12 reps)
Strength Push Press
5x 40-45-55-60-70 (5# PR. getting the hang of this much better.)
Wod shooting practice
10 pistols on top of box
10 toes through rings
Cycle 1 : 3 + 1 pistol
Cycle 2 : 2 + 8 toes through rings
Cycle 3 : 3
Total : 179 reps.
I was soooo tired this AM. My alarm not going off totaly screwed me up. Happy with the results anyways. Should be able to do this quicker next time as my tiredness was screwing up with my focus/counting.
WU (12 reps) x2
Strength:
Practiced getting under the bar – Cleans to 125lb
WOD:
10 toes through rings
10 rolling pistols (alternating)
Round 1: 2 rounds + 10 pistols
Round 2: 2 rounds + 6 pistols
Round 3: 2 rounds + 1 pistol
Total: 137 reps
The Hopper is going to be HUGE this year, and we will need all the help we can get to pull it off. There’s a sign-up form for volunteers on the Hopper site. If you’re able to help with judging or other volunteer duties, please fill it out. Thank you in advance!!
http://atlantichopperevent.wordpress.com/volunteers/
There are only a few spaces left for the Hopper – if you haven’t registered yet and you want to, you have to do it NOW, looks like it’ll be sold out by supper time
WU X 2
Cleans x 5
95-135-155-165(not near my pr but back feeling better)
Wod AMRAP in 4 mins x 3
10 pistols ( standing on a box:) always had to do the sit down on box version so pretty happy)
10 toes through rings
148
Mobility
WUx2 (12 reps)
Strength: Front squat x5 75-85-9+5-105-115(5lbs PR)
WOD: Shooting practice
AMRAP – 4 minutes – 3 cycles
10 Pistols (small box – 12″? and 45lbs plate)
10 Sit ups
Rest 1 minute
Reps: 272
Cashout 400m trot
Mobility
WU X 2 @ 12 reps
Shoulder Press X 5
135-145-155-165-170(4)
WOD – Shooting Practice
AMRAP 4 Min – 3 cycles with 1 min rest
10 alternating pistols – 20″box
10 T2R scaled to abmat situps
Total – 94-92-96 = 282
Mobility × wu 2 (12)
Strength
Dead lift
190-205-220-235-250 pr
Wod shooting practice
6 r + 8 ttr 12 5 r 20 1 r
3r + 6 ttr ( took extra min off thought tine was up at 8min) rx
5 r rx
mobility
wu x 2
strength – Overhead squats x 5
practice form
WOD : AMRAP in 4 min
10 Pistols (alternating)
10 Toes through Rings
Rest 1 minute
Complete 3 cycles
Total reps = 167 (2+1T2B, 3, 2+6T2B) 12 reps PR)
mobility
Wux1 (12)
OverHead Squats
135×3-160×3-160×3-160×3-160×3-160×3
WOD “Shooting Practice”
3 Rounds 6 Pistols
3 Rounds
2 Rounds 8 TTR
Total= 184 RX
Lots of no reps and a cramped up left leg been a long time since i last did pistols need some practice on these.
Your OHS looked really solid! I didn’t realize you had that much weigh on there… so now i’m even more impressed! 🙂
lol thanks
Mob
WU x 2 (12 reps)
Strength – Push press
5 x 85-95-100-105-110 (5# pr) Great sharing the bar with you Joey!
WOD ‘Shooting Practice’ 😉
AMRAP 4 mins x 3 cycles
10 pistols – 20″ box
10 v snaps
1 – 4 rounds + 8 pistols
2 – 3 rounds + 2 v snaps
3 – 4 rounds + 3 pistols
Total : 243
Cashout : 500 m row – 1:50
Second time doing pistols. Used a 20″ box last time and was hoping to go down to 18″ tonight. Right knee would have been fine with it but left knee wanted nothing to do with the 18″… hopefully next time!
Well I survived this workout that I stressed about all day. I don’t like to complain about movements because I don’t want to be negative, but pistols can screw right off. They are my absolute least favorite movement. Glad I did it though.
I used the 12″ box + 10# plate. Score = 145. My second round felt easy and then I realized that I wasn’t standing all the way up after my pistols (BEFORE you told me, Kevin!)
My quads and abs are still burning!
Oops, forgot my strength: OHS
5x 70-75-80-85-95 (reset)
Fun sharing the bar with Craig and Quang!
Thank you for tips on the bar. Also for pushing me on the rings you made it look easy.
“but pistols can screw right off.” That made me lol. Good job getting through it.
Mob wux1 showed up a little late
Overhead squat
65,65,70,75,80pr
WOD amrap 4min x 3
10 Pistol-Bench
10 toes through rings
2 rounds+ 10 pistols + 8 TTR
1 round + 10 pitols + 3TTR
1 round + 10 pistols + 4 TTR
Total =125
Cashout: Rugby Practice
MOB WU x 2
Ran late at the noon class so just puttered around and practiced the WOD movements.
WOD
Small box with 45# plate
Toes through rings
Total Reps = 135
Surprised myself on the toes through rings, I stuggled with them after the first round, but,I thought I would crap out sooner given my less than stellar attendance record the past few months. Anyway, four weeks to the Mudder and I need to get some level of conditioning.
WU x 2
LAcrosse ball mobility and foam roll
WOD with the 12” box and a 45# plate, and knee bent V-snaps
258 reps: 90, 86, 82
Mob
Wu x 2 (12 reps)
Shoulder press 3 m
65-70-75-80-85(2)
Wod rx’d
231 reps (199 last sept)… Happy with that!!
Mobility
WU x 2
Over head squat x 5
45 – 45- 65 ( ran out of time and wasn’t in the mood for OHS I am going to redo this tomorrow)
WOD amrap 4min x 3
10 Pistol-Bench
10 toes through rings ( no rings left subbed toes to bar)
3 rounds
2 rounds + 10 T2B + 4 Pistols
2 rounds + 10 T2B + 5 Pistols
cash out – 4 or 5 failed attempts @ strict pull ups with 30# kettle bell – almost got my chin over just couldn’t get it. next time!
Fun class !
I was wondering if there would be any brave souls doing T2B on this one…nice work!