Please note that Monday through Friday early morning classes start at 6AM now.
Secondly, please sign up for the 31 Heroes memorial workout. We will only be hosting 31 Heroes at 10AM on Saturday. All other Saturday classes are cancelled (except oly lifting at Noon, Intro and On Ramp).
Strength
Weighted Pullups 5,5,5
WOD
“Nancy”
5 Rounds
- 400 meter run
- 15 Overhead squat (M-95 W-65)
Wait so no open gym at 11 on Saturday? 🙁
Pull-ups: 2 sets bodyweight, one set of 3 (almost 4) with 5lbs
WOD: 16:34, 35#
PU: 55lbs.
WOD: 14:57rx
PU: bodyweight, 20, 25
WOD: 16:52 rx
Pull-ups: 3×5 kipping with neg
WOD: 20:30 @35# UGH!
**** Hey everyone, we are only days away from the 31Heroes WOD, have you registered? If not, check out http://www.31Heroes.com and help support military families!
I’d love to be there and help out Al, but flying until who knows when on Saturday. If I somehow get home by that time in the morning, I’ll be there!
Up in Teterboro. Again.
21-15-9-6-3
Deadhang pullups
Dumbbell squat clean thruster 35#
Dumbbel swings 50#
Handstand Pushups
15:20
Sprained my back yesterday, but it’s feeling a lot better now.
Pull ups – 3 body weight and the rest with the purple band
WOD: 18:20, 35#
Saw the new ad on the way to Sweet Frogs today – looked great!
17:30 rx
PUs: Body Weight x 2, 6# x 1
WOD: 18:20 @79#
14 seconds slower, but 12# heavier since 7/18/11… I think my running has fallen off a little
PUs – 15# 5x5x(4×1)
WOD: 21:07 @ 65# – 2 min improvement over last time I did Nancy on May 23- pretty happy!
nice!
PUs: worked on BW – 3, 2, 4
WOD: 22:55 @ 57# (my time keeps going up but so do my weights, so yay?)
Pull-up:25#x5,35#x5,45#x4
WOD:15:06 Rx
PU: BW, then BB, BB
WOD: 25:00 @47#
Thanks to everybody in the 5:30 class for their encouragement. You guys rock!
PU – 35, 40, 45 (4)
wod: 13:37 rx
PU’s – body wt., +10# (failed on 5th), +6 (failed on 5th)
WOD- 16:52 @ 47#
Pull Ups 30# AM
wod 14:26 with 90#s of 16 walking lunges
14:41 true 400m at work
Max hang clean – 219# (PR by 5 or 10)
Push jerks – worked up to 187#
PU: RB
WOD: 20:09 (57#) – 48s faster than nov
Pullups: GBx5, BBx5, RBx5, RBx3
WOD: 20:33 (35#)
No Pullups
WOD: 16 min? w/ 53# kettle bell front squats.
Pullups: RB
WOD: 16:38 (57#)
PU: 3 bw, ppl bd for remainder. (Mixed grip really helps, thanks for the tip, Lex!) WOD: 17:31 (45# x 3 rds, 50# x 2 rds)
PU 10 #, 15:56 rx
PU: 2 pu then 5 RR
WOD: 16:35 (I believe) @ 65 (sub lunges for OHS)