**Hard time stringing together my double unders. Tough WOD… Great work 6am crew and excellent coaching as always Pat!
Patrick Arseneau
Solid form. Time to step it up a notch 😉 See if you can find time to test a few 1RM lifts. However, since you’re looking for something to base your WOD weights on, you want to be a little “reserved” when attempting a 1RM. If it takes 100% effort (screaming, vein poping, almost passing out) to make a lift, you probably don’t want to base your WODs on that number. 90% effort should be enough.
If you’re scratching your head cause you have no idea what I just said, flag me down and ask me 🙂
DU’s make me gasp for air… not sure I can skip and breathe simultaneously! BUT, very happy with how well they went this morning, was getting anywhere from 5-15 in a row 🙂
Review/Tips for future: PACING!! I swear it didn’t even enter my mind until Kevin mentioned it after the wod. facepalm! come to these workouts with a plan you dummy 😛
Thanks Mario! Great coordination of such a nice big class!
Good job 5 pm’ers
Total 2 rounds thanks Alison for ur help and motivation…:)
Jen
Wup x 1 + 40 DU
Shoulder Press x 3 (3 rep max is 70 so The. 1 rep is 80lb)
50lbs, 55, 60, 65, 70 (just getting heavy), 75 – think I need to find a new 1 rep max
WOD:
10 G2OH – did jerks at 50lbs
20 OHLunges (1st round did 25lb 1 arm KB Lunge – due to sore wrist, but borrowed The Other Kevin’s wrist straps for the rest and grabbed a 25lb plate – and wow – what a different – Thank you Other Kevin!)
30 DU
WU × 2
MOB
Shoulder Press
30, 35, 40, 45, 50, 55
WOD
55# for G2OH
25# plate
DU’s
2R and 9 G2OH
A real gasser! Fun class Patrick, thanks!
Great work Jackie!!!
Nice work Jackie 🙂
Gasser is right!
Awesome work Jackie!
Fantastic work. Shoulder press looked solid!
running late, WUx1
Ring Rows @ 4 feet-5, 3 feet-5
Shoulder Press
3 x (#45, 50, 55, 60, 65, 70(2), 70) Thanks for the push Patrick!!
WOD: Amrap 10 min.
10 G2OH #65
20 OHL # 25
30 Double unders (singles)
Score: 3 rounds plus 15 OHL
Thanks Patrick!!!
Great class everyone 🙂
that was 90 singles
Solid work Alaina!
So fast and strong!
great job as always Alaina!
I knew you had enough in the tank for that last set. Way to go!
oh and cashout: Bar hang 65 sec. PR, Beat swings…4+4
Mobility
WU x 2
Group Mobility
Strength: Shoulder Press x 3 (nice sharing the bar Tania)
60-65-70-75-80-85%
40-45-50-55-60-65#
WOD: AMRAP in 10 min RX
10 G2OH @65#
20 OH Lunges @25#
30 Double Unders
Score: 3 rounds + 3 G2OH (Tough)
Good job everyone. Thanks Patrick!
Cashout: Beat swings and T2B practice
You were flying amigo! No catching you today. 🙂
Great job as always Kelly!! Thanks again for the rope and wraps 🙂
You were on fire this morning! Great work as always!
Getting strong by the minute! Really impressed by your strict pull up progress by the way 🙂
Thanks Patrick 🙂
Great pic, Kev!
Shoulder Press x3
60-65-70-75-80-85%
95-100-105-115-120-125#
WOD
AMRAP 10min
10 GTOH 95#
20 OH lunge 45#
30 DU
3 rounds + 11
way to go Morgan. Very consistent from start to finish.
Mobility
WU x 1
Group Mobility
Strength: Shoulder Press x 3
50-55-60-65-70-75
WOD: AMRAP in 10 min RX
10 G2OH @65#
20 OH Lunges @25#
30 Double Unders
Score: 2 rounds + 20 OH lunges
Shoulder Press x3 (still testing things out)
65-75-85-95-100-105 (little pinch, nothing too bad)
WOD Rx’d
4 rounds + 10 G2OH
Tested out a new rope. Very fast! Probably because it’s orange.
Colour matters
Hmmmm – so does that mean my new yellow one is faster or slower than orange?
I think orange is faster. But sparkles beats them all!
Shoulder Press 3x 40,45,5055,60,65 (nice sharing the bar with you Kelly!)
WOD: AMRAP 10 min Rx
10 G2OH – 65#
20 OH lunges – 25#
30 Double unders
Total: 2 Rounds + 25 Double unders
**Hard time stringing together my double unders. Tough WOD… Great work 6am crew and excellent coaching as always Pat!
Solid form. Time to step it up a notch 😉 See if you can find time to test a few 1RM lifts. However, since you’re looking for something to base your WOD weights on, you want to be a little “reserved” when attempting a 1RM. If it takes 100% effort (screaming, vein poping, almost passing out) to make a lift, you probably don’t want to base your WODs on that number. 90% effort should be enough.
If you’re scratching your head cause you have no idea what I just said, flag me down and ask me 🙂
Great job today Tania!!!
MOB+WU × 2
Shoulder Press
30, 35, 40, 45, 50, 55 (super happy with this, don’t think I’ve gone above 45 before)
WOD
55# for G2OH
25# plate
DU’s
2R and 20 DU
DU’s make me gasp for air… not sure I can skip and breathe simultaneously! BUT, very happy with how well they went this morning, was getting anywhere from 5-15 in a row 🙂
Fun class Patrick, thanks!
Nice Laura! DUs looked pretty smooth!
Open Gym
WU x 2
Front Squat x 5 (from the floor)
135 – 160 – 185
Deadlift x 5
205 – 265 – 285 – 305
Yesterday’s WOD:
10 Rounds of:
— 3 Deadlifts @ 275 (70%)
— 3 HSPU
TIME: 7:03
Bracing for deadlifts got really hard.
Open gym opted for yesterday “Deadlift Tuesday” I love deadlifts.
Deadlifts x 5
120-145-160-170-180
WOD 10 rounds
3 Deadlifts @ 160#
HSPU with Abmat (time to lose the mat I think)
time = 6:33
Great job Blake! I was happy to have you next to me.
Wish I was next to you too! But ah….ya! 😛 lol
I’m SO sorry…I’m always worried about being late!!
Mobility
Wux1
Shoulder Press x3
45-50-55-60-65(2)-60
WOD:
10 G2OH @ 65#
20 OHL @ 25#
30 Double Unders
Total: 4R + 12 Lunges Rx
Thanks Kevin!
Killer score!
Have doubles like yours would have been amazing for this! Awesome score!!!
Mobility + WU x 1
Shoulder press (x3)
35-55-60-65-70-75-80 (F/3rd rep)
WOD: AMRAP 10min
10 G2OH @ 65
20 OH Lunges @ 25
30 DU
Rx- 3 rounds + 1 G2OH
After being sick for a week and away from this lovely place for 9 days…it felt wonderful to be back! 🙂
No strength, I was very late for class.
WOD rx’d: 3 rounds + 2 G2OH (did C&J’s)
Great wod!
Ya, quit being late! 😉
I was busy auditioning for Dukes of Hazard!
M+WU+100 singles
Groub mobility
Shoulder press x3
60-65-70-75-80-85%
30-35-40-45-50-55lb
WOD:
AMRAP 10 mins
10 G2OH (C&J) 50lb
20 OH lunges 25lb
90 singles
Total: 3+ 6 G2OH
Shoulder Press 3x (Based on current 1RM of 115#)
70-75-80-85-92-97.5
Felt pretty good.
WOD Rx:
AMRAP 10 mins
10 G2OH (C&J) 95#
20 OH lunges 45#
30 DU
3 Rounds + 7 G2OH
Man, you didn’t tell me you got me by 1 rep, that stings a little. 😉
I was too embarrassed. When did you turn into a beast?
Things seem to be coming together lately.
Mobility & WU x 1
Shoulder Press x 3
50-55-60-65-70-75 (Failed on 3rd @75)
Thanks for the tips Pat, will try to rest less at the top.
WOD:
AMRAP 10 mins
10 G2OH (C&J) 65#
20 OH lunges 25#
30 DU
3Rounds + 6 G2OH Rx
MOB
Group WU/ MOB
Strength: Shoulder press X 3
100 – 115 -120 – 135 – 140
WOD: Rx’d 3 rounds 16 lunges.
Highlight: Matching with BJ 😀
Review/Tips for future: PACING!! I swear it didn’t even enter my mind until Kevin mentioned it after the wod. facepalm! come to these workouts with a plan you dummy 😛
Thanks Mario! Great coordination of such a nice big class!
Good job 5 pm’ers
Don’t forget to text me about our matching outfits before tomorrow’s class! 🙂
I didn’t pace this WOD well at all haha, I thought my lungs were burning by round 3. 😛
WU x 1 + 100 single unders
Group Mobility
Strength: Shoulder Press x 3
100-115-125-135-140
WOD: AMRAP in 10 min
10 G2OH @95#
20 OH Lunges @45#
90 single unders
Score: 2 rounds + 7 single unders
Warmup
Press (3) 35-40-45-55-60-60
WOD
10 GTO (15lbs Dumbbells)
20 OH lunges (25lbs)
30 DU
2 rounds plus 2 GTO
WU × 1
MOB
Managed to string together 4 cycles of “single, single, double” in a row!
Shoulder Press
45, 50, 55, 60, 65, 70#
WOD
10 G2OH–65#
20 OHL–25# plate
30 DU’s (scaled to 90 singles)
2 Rounds and 13 OHL
Great crowd and a great partner!
mob wux1
group mob
shoulder press
65×3 75×3 85×3 90×3 95×3 100×3
WOD AMRAP in 10 min
10 ground to overhead 75#
20 overhead lunge 25#
30 DU ( 90 single)
4 round + 2 G2OH
Shoulder press x 3
60-65-70-75-80-85(2)
(80 felt so good I thought I’d give 85 a try. Current 1rm is 90)
Wod Rx
3 rounds + 5 G2OH
First wod with my new yellow skipping rope. Apparently not as fast as orange
Awesome job! (pink rope… definitely the fastest 😉 )
WU × 1 + DU practice
MOB
Shoulder Press x 3
85-90-100-105-115-120#
WOD AMRAP in 10 min
85# for G2OH
45# plate
10 DU + 60 singles
2 rounds + 10 OH lunges
Thanks for the push Pete and great work!
Shoulder press X3
40-45-50-55-55-60# PR for reps
Shoulder Press x3
60-65-70-75-80-85# – 3rd rep at 85# wasn’t pretty
WOD as Rx:
3 rds + 5 OH lunges
Fun race Kim! …we both secretly knew that was happening I think haha
Thanks for the push at the end “other, other” Kevin, and for the help in open gym!
Open gym:
worked on grip strength, strict pull ups, T2B & HSPU with just an ab mat (kipping)
my back and shoulders are sufficiently sore/tired
Awesome class tonight, thanks so much Amanda!
Glad I could help :-). Besides, you did all the work haha
Strong shoulder press Cara!
Thanks!
WUx2 + 40 DUs
Mobility
AMRAP 10 min of
10 G2OH (95)
20 OH lunges (45)
30 DUs
Rounds : 3 plus 3 lunges
That workout was awesome but I definitely had a bit of Fran cough after. Blah. Great job everyone!
I forgot the strength
Shoulder press (6×3)
65-75-95-105-115-(125×2)
WU × 2
MOB
Shoulder Press
35,40,50,55,60 ( 2 reps) 60 ( 1 rep)
WOD
55# for G2OH
Lunges 25# plate
90 Singles
2R and 1 lunge
Mob + WU
Strength: Shoulder Press x 3
60-65-70-75-80-85%
35-45-50-55-60-65#
WOD: AMRAP in 10 mins
10 G2OH @55#
20 OH Lunges @25#
30 Double Unders
Total: 3 rounds
Great class! Thanks Mario 🙂
group mob
strength
60,65,70,75,80,85 %
15,25,30,35,40,45 #
WOD AMRAP in 10
10 G2OH (40# c+j)
20 overhead lunges 10#
30 DU….90 singles
Total 2 rounds thanks Alison for ur help and motivation…:)
Wup x 1 + 40 DU
Shoulder Press x 3 (3 rep max is 70 so The. 1 rep is 80lb)
50lbs, 55, 60, 65, 70 (just getting heavy), 75 – think I need to find a new 1 rep max
WOD:
10 G2OH – did jerks at 50lbs
20 OHLunges (1st round did 25lb 1 arm KB Lunge – due to sore wrist, but borrowed The Other Kevin’s wrist straps for the rest and grabbed a 25lb plate – and wow – what a different – Thank you Other Kevin!)
30 DU
Total = 3 rounds and 5 OHLunges
Shoulder Press x3
60-65-70-75-80-85%
45,50,55,60,65,70#
AMRAP in 10 min
10 G2OH (rx!!)
20 OH Lunges (rx!!)
30 Double Unders
3 rounds and 2 G2OH
Thanks for encouraging me to go Rx Amber and BJ! Would have done it without you! 🙂
This is Claire but the stupid computer doesn’t want to log me it and after the 4rth try I quit and used Ryan’s. :/