Joanna and I will be headed to Fredericton on Saturday afternoon for a Oly lifting meet. It’s just a small club meet, so nothing official. Just a chance to experience a competition. If you’d like to join us, we have room for 2 more. I need to know by tonight.
Lifestyle Challengers – Mark your calendar – June 8th, 5pm – we’ll be having a Paleo Potluck at the gym. Sign-up sheet will go up next week.
Speaking of food, today is kinda like a buffet. You can pick a couple things. Or go for the whole four course meal.
L-Sits
Handstand Holds/Walks
Weighted Pullups
Weighted Dips
Cashout (not optional) – 50 Down-ups
Please cancel my 6 am, thanks
Great pic 🙂
Love this pic!
Love Skill day!!
Mob + WU x1 + group WU
weighted pull ups x3
BW – 2.5 – 5 – 7.5 – 10 (PR for reps) – 12.5 x1 (PR)
Practiced/attempted handstand walks for 10 mins
Matched my PR of 2 steps lol.
Cashout: 50 down-ups
2:05.
Was trying to keep up with Shane then my calves cramped up. lol Damn you are fast!
Good job on the weighted pull ups Val, they will help you out on getting that MU.
Thanks Trent!
WOD #2. My frisbee team started posted some WODs for everyone to do in preps for regionals. We are trying to qualify for nationals.
3K for time 13:58
Hills sprints.x6
I need to find a better hill… The one I used wasn’t long enough. Ideas?
Nice work this morning Val, u have been steadily improving on everything!
Skill Day
Wu x1 + group Wu
Weighted Pull ups x1
Warm up 20# x5 – 45# – 50# – 55# – 60# – 70# – 75#(tiny kip) – 80#
Hand stand holds/walk attempts
L sit attempts 10 sec – 9 sec- 5 sec
Lab:
OHS 3 sec hold x 3
105-115-125-135-145-155
Super happy with weighted pull ups today, 5 rep max yesterday @ 50# and never attempted 1 rep max past 50# until today.
Cashout – 50 down ups – 2:06
Heavy pullups!
Nice work big guy!
Mob / WU X 1
Group WU
Skill day
5 rounds
EMOTM: 15 second L-sits
Handstand Holds/walk attempts
Weighted Pullups
5 X 5 @ 45
Weighted Ring dips
5 X 5 @ 45
Cashouts: Down Ups
Time: 2:10 UGH.
Thanks Mario! Nice chill day! loved it.
Good work Cam!
I’ve got to be honest: I really wasn’t looking forward to today. I’m sore from the past few workouts and these aren’t skills for which I have any aptitude at all. I was nervous coming in the door. I was frustrated trying to get a damned l-sit. My shoulder burned on my assisted ring dips.
But then, something happened at the gym that ALWAYS seems to happen at the gym. After all the frustration and almost-breakdowns, I managed to do something I have been too afraid to do in about 15 months. And that made me feel like a freaking superhero.
I got into a handstand assisted by Mario, and then another one all by myself. I used to love handstands, until I blew out my shoulder for the bazillionth time last year. Since then, fear took over. I’ve come THISCLOSE to cancelling workouts with handstands. I have psyched myself out so badly that my hands get sweaty even thinking about them.
So today, I succeeded. I haven’t come as far as I wanted, but damn, it felt good to conquer myself.
I could never have done this without Mario’s coaching, Vanessa’s total refusal to let me give up, and Amber’s cheering. THANK YOU!!
Skills:
Ring dips (assisted 12″ box) 2×4 reps
Ring dips (assisted grey box) 2×5 reps
Pullups (negatives, 4 second drop) 8
L-sit: 2 seconds (I may be a bit generous on time there…call it 1.4 seconds…)
Tuck Sit: 20 seconds, 15 seconds, 25 seconds
Handstand: assisted
Handstand: alone
Cashout: 50 down-ups 2:59
hAZZAH!!! 😉
Yaye! Good Job Heather!!
Great post!
No security blanket needed 🙂 haha you’re awesome
Love the honesty! Love that you showed up and kicked fear in the butt. Way to go!!!
Aweome Heather – way to go on your commitment to yourself!! Love it 🙂
Woohoo, awesome Heather!
Lab:
Hamstring smash
500m row
Deadlift
3×125#-135-155-170-180x1PR!!
Guess 180# is my 1 RM right now haha
Skills:
L-sit no plate
4sec-5-3-4. Feet ~1inch off floor
Pull ups- negative no band
10 reps. I have no control on these
Ring holds
~5 secondsx5 reps
Left should still gives me pain with these
Handstand hold
Legs assisted up
Held 5 seconds and 10 seconds.
Big PRs here! Usually it’s help up with a quick fall down haha happy about that!
Cash out: 50 down ups.
2:42
Great job today Heather on getting that handstand. I knew you could 🙂 stronger than you think you are!
Your handstand holds were solid – and your dismount is getting WAY better too!
Way to go on your deadlift – you are SO CLOSE to the big 200!!!
Nice work Vanessa!
Great job this morning everyone!!
8h AM Lab…
Back Squat 5-5-5-5-Max
155-185-225-250-285(x0) … no reps on last set, back was sore from deadlifts.
4h15 class coaxed me into the cashout. Well played guys, well played.
50 Down-Ups = 1:37
Nice work Mario, fast!
Mob / WU X 1
Worked with the splosh pipe.
Group WU
Skill day
Handstand Holds
One arm hold against the wall 30 secs each arm
Handstand walk – 40 feet
One arm hold against the wall 15 secs each arm
Weighted Pullups
BW 5 negatives
20 lb vest 2 pullups + 5 negatives
40 lb vest fail + 1 negative
L- sits 2 seconds
Cashouts: 50 Down Ups
Time: 1:59
Your one-armed handstand holds looked pretty impressive Shawn!
Nice work Shawn. Handstands coming along awesome!
Mob / WU x 1 / Berg WU x 1
Group Mob
Skill Day:
Weighted Pullups w/ KB
— 40(5) – 53(3) – 60(1) – 70(1)
Handstand Hold (off wall)
— Max 8 sec (tapped wall first each time)
L-Sits
— 8 sec – 5 sec – 5 sec
DU Practice:
— 18 unbroken … way off PR but a good reminder to keep working on them.
50 Down/Ups
TIME: 2:43 …started getting flashbacks of 1,000 burpees
Haha, nice work Blake!
Totally unrelated to today WOD, but I had to share this because I’m so happy right now! Just tried the bacon & dill sweet potato salad that’s posted on the recipe page… It’s AMAZING! Ok.. That’s all 🙂
😀
WU X 1
Group WU
strength day
Weighted Pullups x3
20-25-30-35-40 (5# PR)
Weighted Ring dips x3
20-25-30-35(2)-40(1) (5# PR)
L-sits
15 secs hold-25 secs hold
Cashouts: Down Ups
Time: 3:06
Mobility and quick wu
Group Wu
L sit, 40 sec/ 20 sec / 15 sec
Pullups
40 x 5/ 75 x 5/ 90 x 3
Handstand holds and walk
Holds are still shaky, manage to walk a full mat pretty well.
50 down ups 1:48
Great class Mario, great work 6 amer’s!
M+WU
Group WU
Hand stands: First Ever!
Thanks for the encouragement 7am-ers!
50 down ups: 3:28
Yay, great work!
L-sits on rings (20sec)
Weighted Pullups w/10# (managed 3 or 4 lol)
Practiced handstand holds off the wall (more practice needed!)
and lots of mobility.
50 Down ups = 1:32
Wowsers Maria! Fast!
I thoug your burpees were fast…those down ups must be lightening speed!
Mobility
WUx1
Group Mobility
L-Sit Holds 5x10sec
Practiced Handstand Walking
Worked on Ring Dips
Cashout: 50 Down Ups for Time = 1:47
Thanks Chantal!
MOB and WU x 1
Group WU
Skill Day
L-sit (tuck position on paralettes) 18, 20, 20, 22, 20
Wall handstands (unassisted to get up on the wall) x 5 at various lengths
Negative Pullups x 5
Negative Ring Dips x 6 (using a box)
Cashout: 50 Down Ups for time = 4:08