Mobility
GHD Situps (full) 3×10
Extension (6#) 3×10
WUx1
Man Test 2.0 = 1m30 … that first 11′ bar cost me precious time
Partner Wall Ball Relay w/ Caleb (1m30) = 13 gym lengths
Dips
Did max holds with small box and tried a few dips. Really need to work on keepin arms in
Weight sit ups
3X15 15#
First time doing these. Harder than expected.. :/
Cash out: 90 sec wall sit unbroken
250m row: 1min
Kevin
Partner med ball relay with Davis
14 lengths in 90s
Weighted Pullups x4
25-30-35-40-45(x3)
Weighted Dips x4
40-50-60-70(x3)-70(x1)
Weighted Situps x15
65-70-75
Wall sit for 90 sec unbroken
Ginette
Mobility
Warm up x2
Group mobility
WOD:
-Weighted pull ups scaled to pull ups: 5 sets of 4 reps (green, blue, blue, purple and red)
-weighted dips scaled to dips with blue band (5 sets of 4 reps)
-weighted sit ups (3sets of 15 reps) #20 and #25
Cash out: 90 seconds of wall sit (unbroken)
Fun class Mario!!!!!
Sebastian
Pull-ups (x4)
BW-20-25-30-35
Dips (x4)
BW-20-25-30-30
Sit-ups (x15)
45-55-60
Maria
Strict Pull-ups
BW 4-4-4-4-4
Ring Dips
BW 4-4-4-4-4
Weighted Situps 3 x 15reps
15-20-25
Cashout – Accumulate 90s Wall Sit (unbroken)
Shane Hayes
Mobility
Wu x 1
Group foam roll and lax ball work.
Weighted pullups
50/ 60/ 70/ 80/ 90/ 100 x 4 5lb and 2 rep pr
Weighted dips
40/ 50/ 60/ 70/ 75. 10# pr
Weighted sit ups
65/ 85/ 95 x 10
Love these strengths!! 🙂
Great class Mario.
Great work 6 amer’s!!
Shawn Johnson
MOB/ WUx2
Partner med ball relay
14 lengths in 90s (Fran cough inducing)
Weighted Pullups x4
Small Red – Small Purple – No Band – No Band (kipped a little last rep) – Small Purple
Weighted Dips x4
With plastic crate – 15 sec hold – BW Strict – Negative dip – Negative dip
Weighted Situps x15
45-55-60
Wall sit for 90 sec unbroken
Blake
Mob / WU
Foam Roller / Lacrosse Ball Stuff
Weighted Pull-ups x 4
30 – 35 – 40 – 45(3) – 40
Weighted Parallette Dips x 4
45 – 90 – 135 – 180
Weighted Situps x 15
35 – 55 – 75
Cash out:
90 second wall sit – unbroken
Blake
And right before the Prep Course this evening…
FIFTEEN CONSECUTIVE DOUBLE UNDERS!!! !! !
Amanda
You’ve GOT them!!! Congrats!!
Lora
Oh…..exciting!!!! Congrats 🙂
Maddy
Mob
WU x 1
Group foam roll / lacrosse ball
Negative pull-ups
Black band – 4 sets… ran out of time
Ring holds
Just toes touching the ground
Weighted sit-ups
@ 15 – 15 – 20#
Cashout – 90 sec wall sit unbroken + extra mobility
First class back after about 1 month away and my 3rd class in about 2 months. I’m going to feel it tomorrow!
Great to see everyone!!
🙂
Tania
Great to have you back! 🙂
Corinna
Sorry I missed you! Nice to have you back!
Lora
It was great to see you tonight, Miss Maddy. Nice to have you back 😀
Jeff L
Mobility
WU X 1
More Mobility
Group Mobility/Med Ball relay
Pull ups 5 X 4
All black band = 4-4-4-4-3
Dips 5 X 4
All with box in front 4-4-2-3-1
Situps 3 X 15
45-55-65(11)
Cashout – Accumulate 90 second wall sit
Extra Fitness – Rowling with Kevin and Lance Score: I think it was more than Kevin and Lance combined.
weighted situps x 15 (had a bit of trouble picking the weight for these as I remembered doing them before but not the weight that I used or the reps.. was going to start with 65 thank to Craig I decided on a warm up set at 45 that opened my eyes! lol.. the set of 95 was brutal, thanks for the push and the ‘hold’ Craig)
45-65-95
Jackie
Mob
Wu
Group wu- with the lovely Kimmy!
WOD
Weighted Pullups
4 reps x5
(Pink band all negative)
Weighted Dips
4 reps x5
(Sucky!!!!)
Weighted Situps
15 reps x 3 @ 35/40/40-last 5 fail!
( ha! Man I was a keener!!!! What the hell was I thinking!!!!) thanks Heather for sharing the bar and the peer pressure to do another set 🙂
Thanks Amanda great class
Good job 5:45
Frank
WU x 2
Group Mobility
WOD
weighted pullups x4
15-20(3)-20(3)-15(3)
Weighted dips x4
body weight-15-20(3)
Weighted sit ups x15
45-65-65
Cashout 90 sec wall sit unbroken
Tonight was my 500th class!
Lora
Oops…see below for comment. I put it in the wrong place. Congrats Frankie!
Maddy
Congrats on the 500th class Frank!!!
Corinna
Congrats on your 500th class Franky!
Marcel
Huge accomplishment Frank congrats!
Shane Hayes
Congrats Frank!!
Maddy
FYI. I watched this episode of the Nature of Things recently and found it really interesting. It talks about the role that the ability to run on two feet played in the evolution and survival of humans. It also explains the advantages of bare feet running.
Congrats on your 500th class, Frankie! Its always a pleasure working out with you 🙂
Frank
thanks Lora!
Tania
Medicine ball relay with Kevin (20#) – All I could hear were your footsteps chasing me and thinking I better get my ass in gear then all I could think is OMG these 90 sec are long, 35sec to go and then I realized the time was going up lol. Thanks for being my partner Kevin lol
Weighted pull up – worked on negatives – 4xblue, 4xpink,3xpurple, 4xpink
Ring dips – Ring dip holds 10 sec, 12 sec, 9 then tried a couple using the small box 2, 2 (that is a lot harder than using bands! )
Weighted sit-ups 15 x 15#, 25#, 30# (great work Alaina)
Fun class! Thanks Kevin!
Lora
Mobility
WU x 1
Group mobility (pec ball, and lat rock and roll with foam roller)
90-second med ball relay with Jeff. 14 lengths, I think….too busy breathing to keep count.
Strict pullups (5 x 4)
BW-BW-BW-BW-BW
4th rep in all of these sets was a struggle. UGH!
Strict ring dips (5×4)
BW-BW-BW-BW-BW
My shoulders did not enjoy these today.
Weighted OH sit-ups (3 x15)
65-55-60
Bit off more than I should have with the first set at 65#. What was I thinking?? Dropped it down for sets 2 and 3.
Fun sharing a bar and rings with you today Pete (and Mike). Thanks for the encouragement 🙂
Lora
Oh and cashout: 90s wall sit (unbroken)
Corinna
Group Mobility. Rolled my quads as they are on fire from yesterday’s reverse lunges.
Weighted pull ups 4×5
Green band first then did the negative with the blue band for the rest.
Weighed dips 4×5
Did the 10 sec holds
Weighted situps 15×3
20-25-25
These were slow going tonight. Finished off in the warmup room.
Cashout- Tried selling a couple Christmas wreaths. Still trying if anyone is interested. They are a mix of pine & cedar with a bow for $12.
Great class Amanda
Amanda
Are you making the wreaths?!
Amy H
Yes
Amy H
I can show you some tomorrow night if you’re interested.
Amanda
Well you didn’t ask me! I will buy one 🙂
Amy H
Thanks, you were still busy coaching so I didn’t want to bother you.
Amanda
I looked at the wod today and though: “nice easy class today”. I was sorely mistaken.
The relay race with the med ball wrecked my pullups, my recovery is SO slow – I was still panting from the relay and couldn’t lift nearly as much as I did last time 🙁
Pullups:
4x 10#
4x 5#
4x 5#
Last rep on the last 2 sets I couldn’t get my chin over the bar. Maddening. I got up to 17.5# last time.
Dips:
BW for all sets, worked on keeping my body straight. These are much harder this way!
Situps:
15x 35# for all sets…I was partnered with Sean and he wouldn’t let me drop the weight after my first set. lol
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Nice shirt! 🙂
Mobility
WU x 2
Foam roll + Lacrosse ball
– Weighted Pullups (5sets x 4reps)
blue-blue-red-red-purple(1)
– Weighted Dips (5sets x 4reps)
blue-red-red-red-purple(2)
– Weighted Situps (overhead) (3sets x 15reps)
35-45-vsnaps
Cashout: 90 seconds wall sit x2
Mobility + WU x 1
Group Mobility
WOD
Weighted Pull ups 5 sets of 4 reps
25#-40#-45#-50#x3-45#x4 (50# is PR by 5# on 3 rep max)
Weighted dips
4×15#-4×20#-4×25#-4×30#-3×35# fail (30# is PR by 5# on 3 rep max)
Weighted sit ups
3×15 reps
35#-45#x10- 20x sit ups
Cashout 90 sec wall sit unbroken
Mobility
GHD Situps (full) 3×10
Extension (6#) 3×10
WUx1
Man Test 2.0 = 1m30 … that first 11′ bar cost me precious time
Partner Wall Ball Relay w/ Caleb (1m30) = 13 gym lengths
Weighted Pull-ups 4-4-4-4-4
10-20-30-40(x2)-25(x2)
Weighted Dips 4-4-4-4-4
BW-5-10-15
Weighted Situps 15-15-15
45-55-60
Cashout – Accumulate 90s Wall Sit = 3 sets of 30s
WU+mobility+ 90sec partner run with 14# ball. Total 10.5 laps with Charlene
WOD
Weighted pull ups 5x4reps
Green+red band, Blue+red, blue+purple negative, red+purple negative, red negative
Dips
Did max holds with small box and tried a few dips. Really need to work on keepin arms in
Weight sit ups
3X15 15#
First time doing these. Harder than expected.. :/
Cash out: 90 sec wall sit unbroken
250m row: 1min
Partner med ball relay with Davis
14 lengths in 90s
Weighted Pullups x4
25-30-35-40-45(x3)
Weighted Dips x4
40-50-60-70(x3)-70(x1)
Weighted Situps x15
65-70-75
Wall sit for 90 sec unbroken
Mobility
Warm up x2
Group mobility
WOD:
-Weighted pull ups scaled to pull ups: 5 sets of 4 reps (green, blue, blue, purple and red)
-weighted dips scaled to dips with blue band (5 sets of 4 reps)
-weighted sit ups (3sets of 15 reps) #20 and #25
Cash out: 90 seconds of wall sit (unbroken)
Fun class Mario!!!!!
Pull-ups (x4)
BW-20-25-30-35
Dips (x4)
BW-20-25-30-30
Sit-ups (x15)
45-55-60
Strict Pull-ups
BW 4-4-4-4-4
Ring Dips
BW 4-4-4-4-4
Weighted Situps 3 x 15reps
15-20-25
Cashout – Accumulate 90s Wall Sit (unbroken)
Mobility
Wu x 1
Group foam roll and lax ball work.
Weighted pullups
50/ 60/ 70/ 80/ 90/ 100 x 4 5lb and 2 rep pr
Weighted dips
40/ 50/ 60/ 70/ 75. 10# pr
Weighted sit ups
65/ 85/ 95 x 10
Love these strengths!! 🙂
Great class Mario.
Great work 6 amer’s!!
MOB/ WUx2
Partner med ball relay
14 lengths in 90s (Fran cough inducing)
Weighted Pullups x4
Small Red – Small Purple – No Band – No Band (kipped a little last rep) – Small Purple
Weighted Dips x4
With plastic crate – 15 sec hold – BW Strict – Negative dip – Negative dip
Weighted Situps x15
45-55-60
Wall sit for 90 sec unbroken
Mob / WU
Foam Roller / Lacrosse Ball Stuff
Weighted Pull-ups x 4
30 – 35 – 40 – 45(3) – 40
Weighted Parallette Dips x 4
45 – 90 – 135 – 180
Weighted Situps x 15
35 – 55 – 75
Cash out:
90 second wall sit – unbroken
And right before the Prep Course this evening…
FIFTEEN CONSECUTIVE DOUBLE UNDERS!!! !! !
You’ve GOT them!!! Congrats!!
Oh…..exciting!!!! Congrats 🙂
Mob
WU x 1
Group foam roll / lacrosse ball
Negative pull-ups
Black band – 4 sets… ran out of time
Ring holds
Just toes touching the ground
Weighted sit-ups
@ 15 – 15 – 20#
Cashout – 90 sec wall sit unbroken + extra mobility
First class back after about 1 month away and my 3rd class in about 2 months. I’m going to feel it tomorrow!
Great to see everyone!!
🙂
Great to have you back! 🙂
Sorry I missed you! Nice to have you back!
It was great to see you tonight, Miss Maddy. Nice to have you back 😀
Mobility
WU X 1
More Mobility
Group Mobility/Med Ball relay
Pull ups 5 X 4
All black band = 4-4-4-4-3
Dips 5 X 4
All with box in front 4-4-2-3-1
Situps 3 X 15
45-55-65(11)
Cashout – Accumulate 90 second wall sit
Extra Fitness – Rowling with Kevin and Lance Score: I think it was more than Kevin and Lance combined.
Fun class Kevin!!
mob wux2
group wu
wod
weighted pull up
x4 5#x3 71/2 x3 10 x4 12 x2
weighted
x4 21/2×4 5×4 10×4 15×3
weighted sit up
45×15 50 x12 55×6
90 sec wall sit
mob
WU
group mobility and warmup
weighted pullups 5 sets of 4
10-15-20-20-25
weighted dips 5 sets of 4
0-10-15-20-20
weighted situps x 15 (had a bit of trouble picking the weight for these as I remembered doing them before but not the weight that I used or the reps.. was going to start with 65 thank to Craig I decided on a warm up set at 45 that opened my eyes! lol.. the set of 95 was brutal, thanks for the push and the ‘hold’ Craig)
45-65-95
Mob
Wu
Group wu- with the lovely Kimmy!
WOD
Weighted Pullups
4 reps x5
(Pink band all negative)
Weighted Dips
4 reps x5
(Sucky!!!!)
Weighted Situps
15 reps x 3 @ 35/40/40-last 5 fail!
( ha! Man I was a keener!!!! What the hell was I thinking!!!!) thanks Heather for sharing the bar and the peer pressure to do another set 🙂
Thanks Amanda great class
Good job 5:45
WU x 2
Group Mobility
WOD
weighted pullups x4
15-20(3)-20(3)-15(3)
Weighted dips x4
body weight-15-20(3)
Weighted sit ups x15
45-65-65
Cashout 90 sec wall sit unbroken
Tonight was my 500th class!
Oops…see below for comment. I put it in the wrong place. Congrats Frankie!
Congrats on the 500th class Frank!!!
Congrats on your 500th class Franky!
Huge accomplishment Frank congrats!
Congrats Frank!!
FYI. I watched this episode of the Nature of Things recently and found it really interesting. It talks about the role that the ability to run on two feet played in the evolution and survival of humans. It also explains the advantages of bare feet running.
Check it out! http://www.cbc.ca/natureofthings/episodes//the-perfect-runner
Congrats on your 500th class, Frankie! Its always a pleasure working out with you 🙂
thanks Lora!
Medicine ball relay with Kevin (20#) – All I could hear were your footsteps chasing me and thinking I better get my ass in gear then all I could think is OMG these 90 sec are long, 35sec to go and then I realized the time was going up lol. Thanks for being my partner Kevin lol
Weighted pull up – worked on negatives – 4xblue, 4xpink,3xpurple, 4xpink
Ring dips – Ring dip holds 10 sec, 12 sec, 9 then tried a couple using the small box 2, 2 (that is a lot harder than using bands! )
Weighted sit-ups 15 x 15#, 25#, 30# (great work Alaina)
Fun class! Thanks Kevin!
Mobility
WU x 1
Group mobility (pec ball, and lat rock and roll with foam roller)
90-second med ball relay with Jeff. 14 lengths, I think….too busy breathing to keep count.
Strict pullups (5 x 4)
BW-BW-BW-BW-BW
4th rep in all of these sets was a struggle. UGH!
Strict ring dips (5×4)
BW-BW-BW-BW-BW
My shoulders did not enjoy these today.
Weighted OH sit-ups (3 x15)
65-55-60
Bit off more than I should have with the first set at 65#. What was I thinking?? Dropped it down for sets 2 and 3.
Fun sharing a bar and rings with you today Pete (and Mike). Thanks for the encouragement 🙂
Oh and cashout: 90s wall sit (unbroken)
Group Mobility. Rolled my quads as they are on fire from yesterday’s reverse lunges.
Medicine ball relay with Joel.
Strict pull-ups
5 x 4
Strict – 5 – 10 – 12.5 – 15
Strict Ring Dips
Strict – 2.5 – 7.5 – 10 – 12.5
Opted for Toes to Bar due to sore buttocks.
10-10-10-10-10 (very unbroken)
Cash-out: 90 seconds wall sit: unbroken
Thanks Amanda!
Weighted pull-ups 5×4
15,20,25,30,35
Weighted dips 5×4
30,15,20,25,30
Weighted sit-ups 3×15
45,55,65
WU x 1
Group Mobility
WOD
weighted pullups x4
25-30-35-40
Weighted dips x4
body weight-15-20
Weighted sit ups x15
45-65-65
Cashout 90 sec wall sit…definitely broken.
Mobility
Group mobility and wu
Weighted pull ups 4×5
Green band first then did the negative with the blue band for the rest.
Weighed dips 4×5
Did the 10 sec holds
Weighted situps 15×3
20-25-25
These were slow going tonight. Finished off in the warmup room.
Cashout- Tried selling a couple Christmas wreaths. Still trying if anyone is interested. They are a mix of pine & cedar with a bow for $12.
Great class Amanda
Are you making the wreaths?!
Yes
I can show you some tomorrow night if you’re interested.
Well you didn’t ask me! I will buy one 🙂
Thanks, you were still busy coaching so I didn’t want to bother you.
I looked at the wod today and though: “nice easy class today”. I was sorely mistaken.
The relay race with the med ball wrecked my pullups, my recovery is SO slow – I was still panting from the relay and couldn’t lift nearly as much as I did last time 🙁
Pullups:
4x 10#
4x 5#
4x 5#
Last rep on the last 2 sets I couldn’t get my chin over the bar. Maddening. I got up to 17.5# last time.
Dips:
BW for all sets, worked on keeping my body straight. These are much harder this way!
Situps:
15x 35# for all sets…I was partnered with Sean and he wouldn’t let me drop the weight after my first set. lol
Mob
Wu
Group wu and mob
15 laps at 14# with frank
Weighted pullups
Purple/purple/purple/purple/negatives full workout
Weighted dips
Bw/bw/2+1+1/ 2 negative 2Hold.
Weighted sit-p
45, 65,65
Mobility + WU
30on/30off Rowing for 10min = 1316m
Group mobility and WU
Weighted pull ups 4×5
Purple band x4
Last set no band, failed last rep.
Weighed dips 4×5
Did the 10 sec holds x 2
Straight leg on box dip
Weighted situps 15×3
15-25-35
90 sec Wall Sit: unbroken