Good Mornings
10-10-10 (keep these ‘light’ – tomorrow might be deadlift day)
Lots of strength in this picture
48 thoughts on “Strength Day”
Amanda
LOOOOOVE that pic! And the ladies in it!!
Vanessa
Agreed!! Great pic!
Maria
Great picture! Looking strong ladies!
Push Press x5
3 sets @ 80%
95#
Weighted Ring Dips
3 sets of 5 reps with body weight
1 set of 5 reps with 5#
1set of 5 reps with 10#
Good Mornings
10-10-10
45#-65#-75#
Great strength day!
PS: I’m looking for a partner for Spring Fling!
Alaina
Mob and WUx1 (12 reps)
Group Mob
Push Press
5x (35-55-75-85-85-85#) great partnering with Natacha and Mighty Maria ๐
Ring Dips Assisted
5 @ feet under hips [email protected] feet one foot out [email protected] feet two feet out x 3
Good mornings
10 x 15#
10x 35#
10x 45#
800m run with Natacha, Jackie and Speedy Gabe ๐
Great class Mario!!!
Vanessa
Clean and jerk practice at 75#
Still jumping forward, pushing butt back and dipping on my toes. Kevin suggested max load dips in front rack. No jerk, just dip. I’ll be on that.
Push pressx5. 3 sets @75#
Only did 3-4 reps each set. Not getting head through fast enough and pushing the bar forward.
Weighted dips 5×5
On bars, then rings-2 feet out with knees straight. Then tried the banded rings from knees
Good mornings 10×3
35#-55#-65#
400m run with mom then added 400m solo. In my rubber boots… Cause you never know
Mario
Mob + WUx1 + Shoulder Mobility + Group WU
Push Press x5
115-145-165-185-185-185# … last set felt a bit sloppy, was getting tired.
Weighted Ring Dips x5
15-25-35-45-53#(x3) … didnt seem to have any recorded PRs for this, but I’ve done them before… weird.
Good Morning x10
45-65-85# (kept it lighter than my 10RM)
Cashout: 400m run
Gabriel
Mob + WUx1 x12 + Group WU
Push Press x5
45-95-115-125-125-125-115 (work on not re dipping)
Weighted Ring Dips x5
WB 6# and 12# – KB 20# and 30# – last set with 20# WB
Good Morning x10
45-95-125
Great work 6am’ers!
Cashout: 400m run
Blake
Push Press x 5 @ 145#
Weighted Ring Dips x 5
20 – 30 – 40 – 50 … PR? I can’t remember the last time we did these.
Good Mornings (3 x 10 @ 45#)
Thrusters (3 x 10 unbroken at 80#)
Fun Nooner, thanks Steph!
Crystal
WU and some resistant stretching
Push Press x 5 @75# Fun sharing the bar with Melanie and meeting you!
Ring Dips epic fail as per shoulder, my poor shoulder! ๐
Good Mornings (3 x10 @ 35#)
450m row
Thanks Steph! ๐
Tara Betts
Push Press x5
45-50-55(WU)-65-65-65
Weighted ring dips
5-5-5-5
From the bars 3x. Then rings 1x. The bars were really fun. I found the closer I got to the bar as I was dipping down, the faster my arms gave out ๐ Bahaha
Good Mornings
10-10-10
35-55-65#
400m run (6/30)
Fun class!
Steph H
Push Press x5
3 sets @ 80% (70#)
wu @ 55 & 60#
Weighted Ring Dips
3 sets of holds
2 sets of assisted(1foot ahead)
GoodMornings
3sets of 10 reps
35-40-45#
Jackie Cantin
WU x 1 (12 reps)
Group MOB
Push Press x 5, 3 sets
35, 40 x 5 warmup
60# for sets
Weighted Ring Dips
5×5
1 foot out, top of rings even with top of hip
Good Mornings
15# x 10 to warmup
35, 40, 45 x 10
800 metre run with Natasha and Alaina. Gabe streaked by.
Got to workout with many people today. Fun times!
BJ
Mob and WUx1 (12 reps)
Group Mob
Push Press
5x (35-45-55-65-75-75-75#) PR of 15# on 5RM
mob wux1 12 rep
group mob
push press
x 5 3 set @ 80%
95×5 115×5 125×5 125×5 125×5 115×5
drop weight was re dipping
weighted ring dip
5-5-5-5-5
body weight x 5
5#x 5 10#x4 12#x4 12#x4
good morning
10-10-10
45×10 65×10 85×10
run 300 m
Matt H
Push press x5
3 sets at 80% (105)
Ring dips..did a couple of assisted sets of 5. Then a random assortment of me flailing around trying to do one with my bodyweight..finally got one, then managed a couple in a row, twice! So was a good first tonight.
good morning x 10
35-45-55
Cashout 400m run
Janet
Was great to see ๐
Zoe Brockbank
Deck of death
213 reps
2 400 m rows
Anonymous
Awesome Zoe! Good job on the deck! And yay for posting!
Chantal L.
^^ that was me… On my first attempt lol
Chantal L.
Good job on the deck! And yay for posting ๐
Blake
Nice work tonight Zoe! Great form all the way through!
Shane Hayes
Nice work Zoe! You were flying!
Tania
Love this pic! ๐
Push Press (3 sets of 5 @ 80%)
WU – 55, 75
5×95
Nice work John and Amanda loved sharing the bar with you two!
Weighted Ring Dips — Negatives with down count of 5 (Need to start rotating these into my warm-ups
Good mornings
10 x 35,45, 50#
Thanks for the coaching Steph and thanks for the pull-up tips Amanda!
John Gunn
Great sharing the bar! ๐
Kim Gunn
First post! Prep class deck of death tonight.
Score: 187 + 1 row
(Scaled burpees to pushups because of foot trouble – thanks Kevin for the help!)
Chantal L.
Good job tonight! I hope your foot gets better soon!
Shane Hayes
Great work Kim!
John Gunn
Mob, WUx1 (12 reps)
Group mob/WU
Push Press x5
WU 55 – 75
85 – 85 – 85
Dips
Practiced assisted ring dips, second time ever doing them!
Good Mornings x10
45 – 55 – 65 (20# PR because…when do we ever work GMs? lol)
Cashout – 400m run. Felt great!
Ginette Gullison
Fundamentals Class- Deck of Death or Smiles, depending on who’s coaching. 205 reps plus a joker(400m row) in 15 minโฆwhoop! whoop!
loving the classes & the people!
Chantal L.
Haha Ginette! The real name is deck of death, I like to call it smiles because everyone is smiling after this one! It’s a fun one, plus you can do it anywhere, all you need is a deck of cards ๐
Blake
Wow, great score Ginette! You were flying!
Shane Hayes
Great work Ginette, you were smiling most of the time! โบ
Fundamentals, deck of death for the first time. Great fun, 170 reps plus one 400m row in 15 min. (with a healing wrist making slower burpees). Curious to see down the road the improvement, hopefully!
Chantal L.
In regular classes you get to work on the deck for 25 minutes ๐ good work!
Shane Hayes
Great work JP, keep up the hard work and it will keep improving!!
Tony Steeves
Deck of death tonight. 127 reps two 400 metre rows!! Great work out. Glad to be part of this gym!!
Chantal L.
We’re happy to have you as well!! Good work tonight ๐
Blake
Glad to have you with us Tony! Nice rowing today!
Shane Hayes
Great work Tony, keep up the good work!! Way to finish that last row too!!
Jake matthews
Deck of death 94 reps,,,2 400m rows,awsome time great people
Chantal L.
Good job Jake, your rows were very strong! ๐ glad you’re having fun!
Blake
You did great Jake! Two big rows in a short time frame ain’t easy!
Shane Hayes
Great work Jake, you were way out of you’re comfort zone and you kept working hard!
Amanda
Look at all the prep class people posting!! Great job guys! I look forward to seeing you on Thursday! ๐
Janet
WU x 1 (12 reps)
Group MOB
Push Press x 5, 3 sets
45, 55 x 5 warmup
55# x 5 for 3 sets
Weighted Ring Dips
5ร5
1 foot out, and a couple holds
LOOOOOVE that pic! And the ladies in it!!
Agreed!! Great pic!
Great picture! Looking strong ladies!
Push Press x5
3 sets @ 80%
95#
Weighted Ring Dips
3 sets of 5 reps with body weight
1 set of 5 reps with 5#
1set of 5 reps with 10#
Good Mornings
10-10-10
45#-65#-75#
Great strength day!
PS: I’m looking for a partner for Spring Fling!
Mob and WUx1 (12 reps)
Group Mob
Push Press
5x (35-55-75-85-85-85#) great partnering with Natacha and Mighty Maria ๐
Ring Dips Assisted
5 @ feet under hips
[email protected] feet one foot out
[email protected] feet two feet out x 3
Good mornings
10 x 15#
10x 35#
10x 45#
800m run with Natacha, Jackie and Speedy Gabe ๐
Great class Mario!!!
Clean and jerk practice at 75#
Still jumping forward, pushing butt back and dipping on my toes. Kevin suggested max load dips in front rack. No jerk, just dip. I’ll be on that.
Push pressx5. 3 sets @75#
Only did 3-4 reps each set. Not getting head through fast enough and pushing the bar forward.
Weighted dips 5×5
On bars, then rings-2 feet out with knees straight. Then tried the banded rings from knees
Good mornings 10×3
35#-55#-65#
400m run with mom then added 400m solo. In my rubber boots… Cause you never know
Mob + WUx1 + Shoulder Mobility + Group WU
Push Press x5
115-145-165-185-185-185# … last set felt a bit sloppy, was getting tired.
Weighted Ring Dips x5
15-25-35-45-53#(x3) … didnt seem to have any recorded PRs for this, but I’ve done them before… weird.
Good Morning x10
45-65-85# (kept it lighter than my 10RM)
Cashout: 400m run
Mob + WUx1 x12 + Group WU
Push Press x5
45-95-115-125-125-125-115 (work on not re dipping)
Weighted Ring Dips x5
WB 6# and 12# – KB 20# and 30# – last set with 20# WB
Good Morning x10
45-95-125
Great work 6am’ers!
Cashout: 400m run
Push Press x 5 @ 145#
Weighted Ring Dips x 5
20 – 30 – 40 – 50 … PR? I can’t remember the last time we did these.
Good Mornings (3 x 10 @ 45#)
Thrusters (3 x 10 unbroken at 80#)
Fun Nooner, thanks Steph!
WU and some resistant stretching
Push Press x 5 @75# Fun sharing the bar with Melanie and meeting you!
Ring Dips epic fail as per shoulder, my poor shoulder! ๐
Good Mornings (3 x10 @ 35#)
450m row
Thanks Steph! ๐
Push Press x5
45-50-55(WU)-65-65-65
Weighted ring dips
5-5-5-5
From the bars 3x. Then rings 1x. The bars were really fun. I found the closer I got to the bar as I was dipping down, the faster my arms gave out ๐ Bahaha
Good Mornings
10-10-10
35-55-65#
400m run (6/30)
Fun class!
Push Press x5
3 sets @ 80% (70#)
wu @ 55 & 60#
Weighted Ring Dips
3 sets of holds
2 sets of assisted(1foot ahead)
GoodMornings
3sets of 10 reps
35-40-45#
WU x 1 (12 reps)
Group MOB
Push Press x 5, 3 sets
35, 40 x 5 warmup
60# for sets
Weighted Ring Dips
5×5
1 foot out, top of rings even with top of hip
Good Mornings
15# x 10 to warmup
35, 40, 45 x 10
800 metre run with Natasha and Alaina. Gabe streaked by.
Got to workout with many people today. Fun times!
Mob and WUx1 (12 reps)
Group Mob
Push Press
5x (35-45-55-65-75-75-75#) PR of 15# on 5RM
Ring Dips Assisted
[email protected] holds x 2
[email protected] one foot out x 3 (first time)
Good mornings
10x 45-45-45#
400m runย (3/30)
Nice work! Congrats on the PR!! ๐
mob wux1 12 rep
group mob
push press
x 5 3 set @ 80%
95×5 115×5 125×5 125×5 125×5 115×5
drop weight was re dipping
weighted ring dip
5-5-5-5-5
body weight x 5
5#x 5 10#x4 12#x4 12#x4
good morning
10-10-10
45×10 65×10 85×10
run 300 m
Push press x5
3 sets at 80% (105)
Ring dips..did a couple of assisted sets of 5. Then a random assortment of me flailing around trying to do one with my bodyweight..finally got one, then managed a couple in a row, twice! So was a good first tonight.
good morning x 10
35-45-55
Cashout 400m run
Was great to see ๐
Deck of death
213 reps
2 400 m rows
Awesome Zoe! Good job on the deck! And yay for posting!
^^ that was me… On my first attempt lol
Good job on the deck! And yay for posting ๐
Nice work tonight Zoe! Great form all the way through!
Nice work Zoe! You were flying!
Love this pic! ๐
Push Press (3 sets of 5 @ 80%)
WU – 55, 75
5×95
Nice work John and Amanda loved sharing the bar with you two!
Weighted Ring Dips — Negatives with down count of 5 (Need to start rotating these into my warm-ups
Good mornings
10 x 35,45, 50#
Thanks for the coaching Steph and thanks for the pull-up tips Amanda!
Great sharing the bar! ๐
First post! Prep class deck of death tonight.
Score: 187 + 1 row
(Scaled burpees to pushups because of foot trouble – thanks Kevin for the help!)
Good job tonight! I hope your foot gets better soon!
Great work Kim!
Mob, WUx1 (12 reps)
Group mob/WU
Push Press x5
WU 55 – 75
85 – 85 – 85
Dips
Practiced assisted ring dips, second time ever doing them!
Good Mornings x10
45 – 55 – 65 (20# PR because…when do we ever work GMs? lol)
Cashout – 400m run. Felt great!
Fundamentals Class- Deck of Death or Smiles, depending on who’s coaching. 205 reps plus a joker(400m row) in 15 minโฆwhoop! whoop!
loving the classes & the people!
Haha Ginette! The real name is deck of death, I like to call it smiles because everyone is smiling after this one! It’s a fun one, plus you can do it anywhere, all you need is a deck of cards ๐
Wow, great score Ginette! You were flying!
Great work Ginette, you were smiling most of the time! โบ
Fundamentals, deck of death for the first time. Great fun, 170 reps plus one 400m row in 15 min. (with a healing wrist making slower burpees). Curious to see down the road the improvement, hopefully!
In regular classes you get to work on the deck for 25 minutes ๐ good work!
Great work JP, keep up the hard work and it will keep improving!!
Deck of death tonight. 127 reps two 400 metre rows!! Great work out. Glad to be part of this gym!!
We’re happy to have you as well!! Good work tonight ๐
Glad to have you with us Tony! Nice rowing today!
Great work Tony, keep up the good work!! Way to finish that last row too!!
Deck of death 94 reps,,,2 400m rows,awsome time great people
Good job Jake, your rows were very strong! ๐ glad you’re having fun!
You did great Jake! Two big rows in a short time frame ain’t easy!
Great work Jake, you were way out of you’re comfort zone and you kept working hard!
Look at all the prep class people posting!! Great job guys! I look forward to seeing you on Thursday! ๐
WU x 1 (12 reps)
Group MOB
Push Press x 5, 3 sets
45, 55 x 5 warmup
55# x 5 for 3 sets
Weighted Ring Dips
5ร5
1 foot out, and a couple holds
Good Mornings
15# x 10 warmup
35, 35, 35 x 10
400 m run
Steph, I can’t make my 4 o’clock class. Thanks.
Push Press x5 3 sets @ 80% = 95#
WU 55, 75
3 sets of 5×95
Weighted ring dips — negatives
5 sets of 5x negatives count to 5
Good mornings
10 x 35, 45, 50