Congratulations to Terry and Chris on their amazing finishes at the Kinetics Fall Classic this weekend!
Strength = Deadlifts (7×3)
Plank Ladder
15s – 30s – 45s – 60s – 45s – 30s – 15s
Rest between rounds is the same time from the previous plank.
Strong as a Board
Mobility
WU x 1 + 20KBS @ 50#
Group WU
1) Deadlifts x 3
115-125-135-145-155-165-175
2) Plank Ladder or as much planking in 8mins as possible
I started with the plank ladder but moved to the other option.
Score: 5:55
MOB
WU x 1
Group warmup and deadlift practice
Strength: Deadlifts
7 x 3
85, 95, 105, 115, 125, 135, 145 (PR 5lbs)
Plank ladder: 4min as prescribed
Cashout: 800m run with Ginette and Kelly
Nice to see you at 6 am Coach Mario!
Mob + WU (with ring dips)
Group WU
1) DL 7 sets of 3
95 – 100 – 105 – 115 – 125 – 130 – 135
Sore legs make DL hard!
2) Misunderstood the WOD. I did accumulate 8 mins for time. By the time I was told I was doing it wrong I decided to finish it anyways. Accumulated 8 mins in 11:30. I think I accumulated approx 5:30 during the 8 min.
Mobility
WU x1
Group warm up and dead lift practice
WOD:
Dead lift : 3, 3, 3, 3, 3, 3, 3
Plank: 15, 30, 45, 60,45, 30, 15 (rest between each set for same amount of time)
Cash out: 800 m run with Jackie and Kelly!
Great class this morning…..thanks Mario!
Oups..dead left 3 rep max was 95 and completed the plank as directed!
Mobility +WU x 1
Group WU
WOD:
Dead lifts sets of 3
110-120-130-140-150-160-170 PR by 10
Plank ladder
Completed as Rx’d held the last 15 seconds for a total of 1:30 minutes
WU x 1
Group warmup and deadlift practice
Strength: Deadlifts
7 x 3
195-205-215-225-235-245(theoretical 3 rep max)-250 (PR#5)
Plank ladder: 4min as prescribed
Mobility
WU x 1
Group Warm-up
WOD:
Part 1 Deadlift 7 x 3
85, 90, 110, 120, 125, 130, 145
Part 2 Plank Ladder
15, 30, 45, 60, 45, 30, 15 (rest between each set for same amount of time)
– RX
Cashout: 800m run – thanks girls.
Mob
WU x 1
Group Warm up
WOD:
Part 1 Deadlift 7×3
95-105-115-120-140-140-140 (PR of 20# purely by mistake, my math wasn’t too sharp this morning and ended up putting more weight on that I thought….oh well….PR is a PR!!!)
Part 2 – Plank Ladder
15-30-45-60-45-30-15 (rest between each set for same amount of time) Rx
Wow – that’s rare for me…an Rx and a PR in one day….YAYAYAY!!!
Nice work Julie 🙂
Love the math errors that get you a PR
Great job Julie 🙂
WU x 1 + 500m row
Barbell / deadlift WU
Deadlift x 3
134-185-205-215-225 – DNF my 7 sets… I was too slow I guess? Plus my last set got my head spinning weeeoooo!
WOD – plank ladder
(rest between each set for same amount of time)
15s- 30s – 45s – 60s -45s – 30s -15s – as RXd
haha yeah My lst 2 sets gave me the spins too!
Even if you didnt finish, wow those are some heavy DL!
also, your first set at 134? Very specific!
typo! 135 🙂 Thanks Val!
Mob / WU x 1
Group Warm-Up
Deadlift x 3
250 – 275 – 290 – 300 – 310 – 325 (actually a PR over my last actual 1RM)
Plank Ladder as Rx’d.
WOW Blake! Nice PR on your dead lift. Impressive!!!
Good job morning peeps! Great attention to proper DL form. Love it!
Mobility
Warm-up x1 + wall balls and extra pull ups
Deadlifts
7×3
105-115-125-135-145-155-165***
*** 1.5x body weight PR*** happy tears***
Planking (8mins)
7:15 in a plank
Great morning!!
Congrats Daphne! Wicked accomplishment!
*like*
Holy planking, missy!
Congrats to Terry and Chris who did us proud at the Kinetics Fall Classic this past weekend!! You guys are a couple of inspiring old f’ers (as Christine would say) 😀
LOL
Need taken off for 5:45 (messaged Kevin). Gracias!
Please cancel my 645 class, cant make it tonight. Left a message on the voicemail. Thanks
Mob + Wup x 1
Group Wup
Wod:
Deadlift x 3
75, 80, 85, 90, 90, 95, 100lbs
Plank:
4:24 rest 30secs
1:11 rest 15secs
0:53 rest 5secs
0:25
Total time in 8 mins = 6:13
Deadlifts
7×3
125-135-145-155-165-175 (stopped there, not feeling it today)
WOD : Plank (8min)
Crazy plank Maria! Congrats!! 🙂
That is crazy!! Way to go!!!
HO-LY AMAZEBALLS! That’s…Whoa… 😛
Mobility
WU x 1
Group WU
Deadlift x 3
110-125-135-145-165-175
Plank ladder as Rx’d
Dead lift x 3
225,315,325,335,345,350,355 x 1
Way off my pr of 375 x 5. Haven’t done dead lift in 3 months. 🙁
Plank 15,30,45,1,45,30,15
WU x 2
Group WU
Deadlifts x 3
215-235-250-275-295-325-360 (10# PR)
WOD : Plank (8min)
Good to be back after 6 days off. Now I have to miss another 3 days because I have to travel again for work.
Did you do the plank for a full 8 min? Holy crap!
Nice DL PR too. Beast!
No, I didn’t do the plank for a full 8 min. Great job on your DL PR!
– Mob
– WUx1
– Group WU
Deadlift x3…
125-130-135-140-150-160-180-195-200 (given my initial target was 155 I’m pretty happy, could still go a bit higher though)
Plank ladder as Rx’d
Mobility
WUx1
A bunch of rolling after my long run yesterday, felt great.
Group WU
Deadlifts x 3
110-125-135-145-155-165-175
Planks 6:24 accumulated in 8 mins.
Mob
Wux1
Group warm up
WOD
Strength 1arm deadlift (with bar)
15,20,25,35,45,55,65
Plank Ladder
15s – 30s – 45s – 60s – 45s – 30s – 15s
Thanks Lora and Mario for the tips lifting the bar with one arm.
Great class Mario & good job 5:45
Mobility
WU x1
Group mobility and dead lift warm up as a group
Strength : dead lift 7 x 3 reps
225-245-255-265-275-295-305
Thanks Marcel for sharing the bar with me.
Pr on weight!
Planks ladder : rx 4mins
Fun class Mario thanks!
Mobility and WU
Group reverse Samson and lacrosse ball mobility on glutes
Group barbell WU – dead lift progressions
Strength: Dead lifts (7×3)
155-185-225-245-265-280-290(4) PR reps 🙂
Miscounted last set and did 4 reps. HA! No blood to my brain…
Plank – accumulate as much time as possible in plank in 8 min
Score – 6:27 (first 3:03 unbroken – PR)
Fun class 🙂 Thanks Mario
Crazy deadlift! 🙂
Ah thanks! 🙂 Its one of my favourite lifts.
look of amazement here, followed by some of this:
http://www.youtube.com/watch?v=Vh78T–ZUxY
HAHA Robyn! Too funny!!
Love this!!
LOL!!! awesome!
Haha excellent vid clip
Great job!!
Super woman! Nice job lora
Mobility
WU x 2
Group warmup with barbell
WOD
Part 1 – Deadlifts… I did one at 70lbs and my back messed up again, just like in May 🙁
Part 2 – Plank : I did the Ladder without trying to accumulate time cuz of the stupid back…
I really hope it doesn’t take 2 months to heal like last time…
Here’s to hoping it feels great soon!
Mobility
WU x 1 + extra Hip mobility.
Group warmup with barbell
WOD
Deadlifts (7X3)
155, 175, 185, 205, 215, 225, 255
Plank Ladder: Rx’d.
Thanks Coach Mario
Mobility and WU
Group reverse Samson and lacrosse ball mobility on glute
Group barbell WU – dead lift progressions
Strength: Dead lifts (7×3) = 110-115-120-125-130-135-140
That was fun! Definitely the most I’ve done for Deadlifts. 🙂 Thanks for the feedback Mario and Lora! 🙂
Plank Ladder: 15s – 30s – 45s – 60s – 45s – 30s – 15s
Not terrible but definitely something I want to work on. I was doing a daily plank session, a while back (aiming to add on a few seconds each time), and I’m going to start it up again. 🙂
I need to do that too Robyn! Good work!
Congrats Robyn. Nice work on the dead lifts 🙂
WHAT! Look at those heavy deadlifts!! Nice work!
Thanks, ladies! 🙂
Deadlifts 3×100,110,120,130,140,150,165
Plank -6:27:59. (got to work on this at home :))
Great class Kevin (even though u made us face the back or the gym lol). Good work everyone and way to go terry and Chris!!
Wooo…look at you go! Nice work, lady! 🙂
Nicely done Tania! Great job on the plank. DL will be hitting 200# for 1RM soon 🙂
Mob
WU x 1
Deadlifts
7×3
105-115-125-135-145-155-165#
WOD:
Plank Ladder: 15s – 30s – 45s – 60s – 45s – 30s – 15s Rx
Mob
Wux1
Group wu
Wod: dead lift 3rm
135,155,185,205,225,235,255pr #40 over theoretical 3rm
Planks RX 🙂 first time completing a plank workout without having to stop and take a break part way through.
Big PR Craig! Awesome! And congrats on the planks, too.
Mobility
WU x 1
Handstand Holds
Group Warm-up
WOD:
Part 1 Deadlift 7 x 3
185-205-225-245-255
Part 2 Plank Ladder
15, 30, 45, 60, 45, 30, 30 (rest between each set for same amount of time)
– RX
Mobility
Group WU
Deadlifts x3
200-235-265-285-305… And then I ran out of time. I talk too much. I also had to move a lot of plates around. I really wanted to do more and truly feel I could have. Sigh.
Plank Ladder as prescribed.
Phenomenal DL Kimmy! Great job 🙂
If I tried to lift that heavy, my spine would come out of my throat!!
You ROCK! 🙂
Wish I could have watched you do those deadlifts Kim!!
WU
Mob with group..
deads x 3
135-225-285-305-315-325-335 (x1)
plank accumulated in 8 mins
6:20
fun night at CFM, seems like forever since i’ve got a wod in.. wish work would take a freakin hike!!! 🙂
Mobility
WU x1
Group mobility and dead lift warm up as a group
Strength : dead lift 7 x 3 reps
225-245-255-265-275-285-300
Nice work tonight Jeremy, congrats on the PR’s.
Planks ladder : rx 4mins
Mobility
WUx1
Group barbell wu
Strength: Deadlifts
100-110-120-130-135-140-145(PR) x3
Plank Accumulated in 8min = 7:20
Great Work Everyone!!
Mobility
Wu x 1
Group Wu with bar
Wod: part 1 deadlifts 7 x 3
225 x 5/315/365/ 385/ 395/ 405/ 415 x 3/ (420 x 2)
Love deadlift!! Pr for weight!!
Part 2 accumulate as much time in a plank as possible in 8 mins.
6:30
Great work 6 amer’s, and great class Mario!
Good job! Holy dead lift weight!
Thanks Lora, they felt good too but I am still leary when they get heavy as I don’t want another injury…
Were there any plates left for the other people in your class?!
WU x 1
Mobility with group
Deadlift : 135 – 185 – 275 – 315 – 365 – 385 – 405 (PR)
WOD : 7:31 accumulated in 8 min.
WOWZERS! 400 club for deadlifts! And you’re just getting started. Wicked plank too! Way to go 🙂
Thanks Lora! Super pumped about the dead lifts!! 😀
WU x 1
Dead Lift Group warm up
Dead Lifts x 3
135-145-155-165-175-185-195
Plank Ladder Rx’d in 7:15 (4 min. accumulated)
Tried to post earlier, but apparently it didn’t work.
I messed up my #’s… I haven’t done deadlifts in a while AND I’ve lost quite a bit of my strength so I was guessing here…
3x 150-160-175-190-205(1)-195(1)-185(3). Theoretically I should have been able to do 225×3 but I was nowhere near that. Hopefully I’ll get back to it soon.
oh and I completed the plank ladder successfully. Was happy to see planks come up, I don’t do them often enough and I NEED them.
Nice work Amanda! I was very proud to see you toughing out those planks!! Now, about the whining…..
(LOL)
One thing at a time!! lol
Wod
Dead lifts 7×3
135-155-175-185-200-210-220
8:00 min plank hold UNBROKEN (in case you didn’t get that Kevin
WICKED job on the plank Heather!! Congrats.
How do you do it?! At the top of 1 minute, I thought my arms would detach from my body.
(Which is to say…you’re AMAZING! Way to go!) 🙂
Mob.
WU x1
Group WU
WOD:
Deadlifts x3
95-105-110-115-120-125-130
Plank Ladder
15-30-45-1-45-30-30
Mobility
WUx1
Group WU
WOD Part 1
Deadlifts x3
140 – 160 – 180 – 190 – 205 – 210 – 215
First time hitting (and exceeding) bodyweight deadlift!
Part 2
Plank Ladder
Mobility +WU x 1
Group WU
WOD:
Deadlifts sets of 3
185-210-235-260-270-280
Plank ladder – Completed
WOD:
Dead Lift (x3): 135-155-185-195-205 (old 5 rep PR)-215 (3 Rep theoretical PR) – 225 (New PR)
6:13 plank in 8 minutes
MOB
WU x 1
Group WU – really enjoyed this
WOD:
Part One
Deadlifts sets of 3
35-35-40-50-65-70-70
Accumulate as much time in plank position for 8 mins
3:15 – I did not do the WOD properly should have acc. more time
MOB
WU x 1
Group WU – really enjoyed this
WOD:
Part One
Deadlifts sets of 3
35-35-40-50-65-70-70
Plank Ladder
15-30-45-1-45-30-30
Mobility
WU x 1
WOD
Deadlifts 7×3
85-90-95-100-105-110-115-#
(I feel like I could and should lift more, but I find deadlifts somewhat intimidating…Note to self: add some weight to your deadlift next time!!)
Plank Ladder: 15s – 30s – 45s – 60s – 45s – 30s – 15s Rx
Mobility
WUx1
Group barbell wu
Strength: Deadlifts
185-205-225-245-265-285-305
Plank Accumulated in 8min = 7:00
5min unbroken to start.
Mobility
WU x 1
Group Warm-up
WOD:
Part 1
Deadlift 7 x 3
40, 45, 50, 55, 60, 65, 70
Part 2
Plank Ladder
15, 30, 45, 60, 45, 30, 15 (rest between each set for same amount of time)– RX