Yesterday’s run felt good for a lot of people. Some beating last year’s numbers, and other’s very close. How is that possible? To main reasons. 1) We’ve been running indoors all winter (for instance, we ran 1.2k on this day). 2) Your heart doesn’t know the difference between cardio movements. If you’re heart rate is 180BPM from burpees or running, it’s still at 180. We’ve been hitting short/medium wods with big intensity, and that’s where the results come from.
We’ll be gradually ramping up the distances over the next few months (building up to the 10k). Let’s hope for many more PRs to come.
Strength – Back Squats – 5×2 reps @ 75%
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Compare to June 16/13
Strength – Back Squats – 5×2 reps @ 75%
175#
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 ring rows
9:20 this was fun THRUSTER CITY!!!!!!
Thanks for explaining how the rowers work Kevin it made a huge difference.
Great job Keith!
Great work this morning Keith!
Congrats Trent ….well deserved! 🙂
Strength – Back Squats – 5×2 reps @ 75%
125#
“Jackie”
Rx
time = 9:44
I did this way back in Dec 2011. Time was 12:35 with 35# thrusters and band for pullups. I’m happy I keep track it’s nice to look back. Thrusters felt awful that’s consistent!
Great improvement Maria!!
Huge pr Maria, great work.
awesome PR!
Your progress gives me hope Maria! Great job.
Congrats Trent!!!
Mob. and WUx1 plus 257m row
Group Mob.
Strength: Back Squats 5×2 reps @ 75%
2 x (45, 65, 95, 95, 95, 95, 95)
WOD: Jackie
1000m row
50 Thrusters @ 45
30 pullups started with blue band then switched to green, then back to blue for a few but most done with green……those were hard, gotta keep working on those negatives and ring rows
Time: 11:04
Thanks Kevin!! Great class guys 🙂
Nice work Alaina!
Awesome job this am Alaina!
Good work Alaina.
Way to go Trent!
Mobility and Wu x 1
Row 250m
Group mobility
Strength Back Squats x 2 @75%
Wu with bar and 225
285 x 2 (5) sets did last couple sets with a bit of a pause.
Wod: Jackie
Row 1000m
50 thrusters @ 45#
30 Pullups
7:51 rx’d (44 sec pr!)
Went to hard on row.. Had to break up thrusters and Pullups too much. Next time I will slow that down and try to go quicker on the thrusters and Pullups!
Great class Kevin, good pointers on the rowing. Great work 6 amer’s!
Fast time!!
Wow!! Congrats on the PR 🙂
Mob + WUx1 + Row 250m
Back Squat 5x2reps @ 75% (~250#)
WOD “Jackie” Rx = 7:48 (PR by 1:11)
– Row: between 1:55-2:00 pace/500m
– Thrusters: 5×10, rest bar on back, counting backwards
– Pullups: 10-10-5-5
Thanks for sharing the bar Denis, good job 7am!!
Huge PR!!!! Way to go 🙂
Atta boy!
Nice job Mario, wicked pr.
Nice PR!
Huge PR!
Congrats Trent!
Congratulations Trent 🙂
Great job morning crew – big PR’s – way to go!
WU x 1 + No show burpees 🙁
Back squats x 2
WU sets, then 175-175-175-175-175
Jackie
1000m row
50 Thrusters (45#)
30 Pullups (sub for rows)
11:24 – Last couple times I did the pullups on the rig with a black band… but I keep going back to rows after December Strict month and shoulder injury… I do not want to kip if I can’t do them strict, so rows it is 🙂 That means NO PR, but I’m ok with it.
Great work this morning Chantal!
43 birthday burpees for Anthony
Back squat
2-2-2-2-2 @75%. 100#
Jackie
1000m row
50 thursters 45#
30 pull ups green and red
11:39 time
Cash out: figure 4 a birthday cookie 🙂 …devil cookies
Nice Vanessa, great Cashout!!
Congrats on the 500 classes Trent! You definitely put your time and effort in!
Back Squat 5x2reps @ 75% (160#)
WOD “Jackie” Rx = 8:35 believe this to be my first time tackling “Jackie”
– Row: between 1:40-1:50 pace/500m
– Thrusters: 25-10-10-5
– Pullups: 10-10-5-5
Lab:
Chinups with 20# vest / Pushups off of Kettle Bell 3 x 10
Dips off of boxes with 20# on lap(did go too deep for elbow’s sake) 2×20
dips with out vest 2×20
10 unbroken body weight chin-ups.
Thanks everyone for the comments, working out has never been so much fun.
Congrats on the 500 classes!!
Congrats on the 500!
Great work Trent, congrats. You put in lots of hard work!
Congrats on hitting the 500 Trent!
Congrats on the 500 classes
Mobility
WUx1 & 257m Row
Group mobility
Back Squat (HB) 75%
2-2-2-2-2 @ 125#
WOD: “Jackie” RX
– 1000 m Row
– 50 Thrusters @ 45#
– 30 Pull-ups
Time: 11:45
Great Job 7am class!! Thanks Kevin!
125 is your 75%!! wowzers!
Nice job Steph! Heavy squats!
Nice work Steph!
YAAAAY Trent! You & Luna are such an awesome part of the 8:30 family! (You’re the super nice, quiet, calmly working away part that balances the rest of us…)
43 stupid birthday burpees for Friggin’ Anthony (AKA Drunken Giraffe)
Strength: Back Squat 5×2 @75% – 110# (These felt frighteningly good.)
WOD: Jackie
1000m row
50 thrusters 45#
30 pullups (blue & pink)
11:36
Last June, I had to do this with 1 arm (yes, even the 1000m row.) Oddly, adding the second arm did not make it any more enjoyable.
Lol, nice work Heather!
Strength – 210 2’s x 5
WOD 7:24 rx
Good race Darrell!
Yes it was
Mobility
WUx1 & 257m Row
Group mobility
Back Squat 75%
2-2-2-2-2 @ 85#
WOD: “Jackie”
– 1000 m Row
– 50 Thrusters @ 45#
– 30 Pull-ups
Time: 12:37 Rx
Nice job Amy…I envy you your pull-ups!,
Please cancel my 6:45. I’m stuck at a badminton tournament.
Back squats- #185
Wod-jackie
11:24Rx-pr
Did this wod at christmas… Brian donated it to me for the Yankee swap. 3 seconds faster this time. Im happy ish. Was thinking I would have done better the second time but I’ll take it.
WU x 1
Row 257m
Foam rolling
Back Squat 2x @ 75%
185-185-185-185-185
Jackie Rx: 8:33 (6 sec PR)
Congrats on the tshirt, Trent!!
Mobility
WU x 1
Row 257m
Group mobility
Strength: back squat 75%
5 x 2 100#
WOD: Jackie
1000m row
50 thrusters 35#
30 ring rows
11:22
3 x farmers carry 50#
Hi guys!
WU X1
Row 257m. Dead on 🙂
Strength Back Squats
WU 185-185 x2
235-235-235-235-235 x2
Jackie
Row 1000m (3:54)
Thrusters 45#
Pull-ups (blue and black bands)
Time- 12:34
My forarms are still shaking
Glad to see some familiar and new faces 🙂
YAYYYYYYYYYYY!!!!! Great job today, your pullups were awesome. So happy to see you 🙂
Wait, I missed you!!! 🙂 good job on getting time to fit a WOD in
HI!
Great seeing you again, nice work on the WOD.
NICE ROW buddy!
Wux1
Back squat x2
205 x 5 sets
WOD Rx
7:14
Mobility
Wux1
Group mobility
Back squat @ 75%
35 (wu) 85×5 – 115(2 x5)
Jackie
1000m row
50 Thrusters @ 45#
30 ring rows
Time: 11:20
Jackie is not my friend! (I even like Fran a little better)
Back squats 5x2x125#
Wod rx’d:
11:00
With the shaking hands post wod, i’m glad i’m not a surgeon!!
– Mob
– WUx1
– 280m row
5×2 back squats
45×5-160×2-160-160-160-160
WOD: Jackie…
– 100m row
– 50 thrusters
– 30 pullups (2nd WOD without a band 😀 … slow, but I can do them)
12:31
Mob
– WUx1
– 264m row
5×2 back squats
45lbs WU and Sets @130lbs
WOD: Jackie…
– 100m row
– 50 thrusters
– 30 pullups (black band)
=10:53