Heads up! We’ll be testing our Front Squats tomorrow during strength. We’ve spent the last 5 weeks building up to this point, so try to make it in.
Strength – Floor Press – 3RM
AMRAP in 12min of:
10 Floor Wipers
15 Double Unders
20 Squats
Compare to Oct.18/13
Looks like Rob is consoling the loser in a battle of the deck…
Reminds me of the Bruins / Habs series. Except the Bruins probable don’t drink from pink shakers. Kevin must of photo shopped that.
—please forgive me for comparing you to the Habs Shawn, no one deserves that !
Lol! …rob
Cancel my classes this morning please
Done, missed ya though.
Rob, your belly sweat mark looks like a heart! Hahaha
Or Mickey Mouse ears! Hahaha
Please cancel my morning class. Sorry for the late notice. Family time triumphs the gym this morning. I’ll do my 50 burpees.
Family burpees? They’re way more fun to do together! 😉
Done, like I messaged Keith, we missed ya.
What a great morning!
Lab:
DUs
35-40-40-35
Wallballs
50 reps @10#
41 reps @14# (First time ever doing the 14# to 10′!!)
Group WU: cat and mouse (I’m much better at being predator than being prey.)
Strength: floor press x3 (didn’t go for max, wanted to focus on keeping my shoulders engaged)
55-60-65-70-75 **My wrists would like to give a huge shout-out to Ron for fixing my hand placement!!**
WOD: AMRAP 12 mins
10 floor wipers (55#)
15 DUs
20 air squats
Total: 6 rounds + 9 squats
1.37km run with Vanessa and Mac.
Nice work Heather, lots of work this am!
What a fun morning!! I love Sundays.
Lab
OHS x5
55-65-75-85-95-100x 2 ( PR)
Tabata Burpees = 66
Got to play with Luna!
Strength – Floor Press – 3RM
75-80-85-95-100 (F)
AMRAP in 12min of:
10 Floor Wipers @ 65# (should have went heavier)
15 Double Unders
20 Squats
8 rounds
Got to try out my new rope today finally!
Nice work on the pr and great score on the Wod! Knew u would do well!
Thanks for helping us with Luna 🙂
9am Lab
Mob + WUx1
EMOTM 10 mins
– 8 KBS @ 70#
EMOTM 10 mins
– 6 sec Pullup Hold
Backsquat 10×[email protected]#
** sets every 2 mins **
—————–
10 & 11am Class
Shoulder Mob: Bands & Lacross Ball
Skipping
– Double = 102
– Triples = few x1, managed to string Single-Double-Triple twice unbroken on 2 occasions…
Cat & Mouse CFKids Warmup
Floor Press 3-3-3-3-3
145-155-165-175-185(PR)
WOD @ 135# = 7 rounds (PR from 5+10DUs)
Cashout: Hip Mob with Lacrosse Ball
Big pr, nice work Mario! I love how u always have a plan. I need to better organize myself for the lab!
Late due to Bell showing up when I was leaving, so no warm up! Just straight into cat and mouse lol running in circles was not good for the hangover today haha
Floor press 3RM
55#-60-65-70-x2-70×2
WOD
AMRAP 12 min
10 floor wipers 55#
15 DU 45 singles
20 air squats
6 rounds + 22 singles
1.3km run with Heather and Kevin
Nice work Vanessa, especially with a hangover.. Lol
Mobility and Wu x 1
Extra mobility
Lab
Practice du’s
Work on snatches
Bar, 95, 135 was kind of hard on the shoulder dropping under so did them as a Strength.
Hang muscle snatch 95, 135, 155
Did a few bar mu’s seemed ok, tried handstand push ups, negative and kipping were Ok but strict still bothers the shoulder.
Regular class
Cat and mouse Wu!!
Strength 3rm floor press up to 90%
210/225/240/255/270 x 2 was being very controlled on these so it was a little harder than normal but right were I should be.
Wod: Amrap in 12 min
10 floor wipers @ 135
15 du’s
20 air squats
8 rounds 12 squats
This ended up being a big pr! I will give thanks to Ron for this. I asked him my score from last time and he said 8 and some. So I busted my but. Looked back and previous was 7 and 3 wipers.. Also du’s went very well.
Great class Ron and great work everybody!
Great job Shane!!
Killed it!
Thanks, guys. Partly came from thinking i had that many rounds last time..lol
Lab:
MU progression
HSPU progression
Class
Warm up: Cat and mouse – won all matches except for the bunny hop after Lora, I fall down from laughing so hard. Really fun warm up.
Wod @ 130 for 2 rounds and 115 afterwards.
6R + 8 DUs
Bad start, wasn’t paying attention to the 2 count on the wipers. But still a PR. in 2012 used #95 and got 5 rounds even.
strength – 135, 140, 150, 160, 170
Lab Day
Mob + Wup x 1
Strength – Backsquats (1 rep max 100)
5 sets with 3 reps each
70, 75, 80, 85, 90
Strength – Push Jerks (1 rep max) 75)
5 sets with 3 reps each
55, 55, 60, 65, 70
Thnak you for the help Coach Ron