Category: Uncategorized

WOD: Power Clean: 5-5-5-5-5 AQAP:1000m Row (800m Run for the afternoon classes)10 rounds of5 Power Cleans 155/10510 Games Push-ups Post results/thoughts to comments I think everyones low back is now thoroughly worked if it wasn’t already. You’ll get to pick your workout tomorrow. A key thing for a lot of you to remember about the power clean. Make sure your elbows move under the bar, under your wrist. Never should you rotate with the elbow being the axis, the wrist should be the axis. In fact this goes for any clean or snatch. Keep up the great work everybody, see you tomorrow. Cheers. Likely one of the last few runs of the year Class working hard Donny feeling the pain of the push-ups – Jade

WOD: Deadlift:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85%  of 1RMMax Reps @ 90% of 1RM If you did this cycle 3 weeks ago add 10lbs to every set if your deadlift is over 200lbs, add 5lbs to every set if your deadlift is under 200lbs 5 rounds AQAP:15 Deadlits 185/13515 Toes-to-bar Post results/thoughts to comments Sorry if anyones hands were a little beat up today. They’ll get a rest from the pull-up bar for a couple of days now. Great work on the deadlifts. A bunch of you hit PRs and were moving some heavy weight. Anyone feel like their forearms were going to explode after the met-con. Talk about some arm pump. Tons of you in again today, it’s so much fun having big classes and seeing everybody push each other. Keep up the…

WOD: Jump Rope Practice: 10 minutes 3 rounds of 5 minute AMRAP 2 minute Rest:3 Burpees6 Pull-ups9 Sumo Deadlift High-pulls 95/6512 Box Jumps 24/18 Post results/thoughts to comments Another busy day in the gym. It was awesome to see so many of you in here tearing it up and pushing your lungs hard. Double-unders for a lot of you are starting to get better, and for those who are new to the double-unders, don’t get frustrated, they are tricky, and they will take time. Nice work on the workout, I thought that one was brutal. I was worked. Hope to see lots of you in again tomorrow. Cheers. Olah working hard Ryan and Gregg hammering out some pull-ups Heather off the band and chin over the bar – Jade

WOD: Overhead Squat: 5-5-5-5-5 12 minute AMRAP:1 Muscle-up, 5 Kettlebell Swings 70/53, 10 Air Squats2 Muscle-ups, 10 Kettlebell Swings 70/53, 20 Air Squats3 Muscle-ups, 15 Kettlebell Swings 70/53, 30 Air Squats4 Muscle-ups, 20 Kettlebell Swings 70/53, 40 Air Squatsand so on, and so forth until 12 minutes is up Post results/thoughts to comments Happy Halloween!!! It as awesome to see some of you come in, in costumes today. Of course today is the one day I left the camera at home. Sorry no pictures. You guys all did great today with your training. It was awesome to see so many of our new On-ramp crew come in. A lot of you guys have tight shoulders, if you’re part of that group do the mobility work needed to loosen them up. If you don’t, certain movements will just never happen. Training is awesome and fun,…

We had a great training session this evening, 8 people came in, some competing in the Garage Games, some doing the open, and some not even sure what they want to do, just curious to get an idea of what judging is like. Thanks to all of you for doing a great job judging one another. I think you all learned a little something, and saw the mental side of getting no repped. If you are competing at Southie and weren’t here tonight, I strongly encourage you to make sure you attend next Saturday. Again anyone is welcome to come to this. We will be doing it again next Saturday, starting at 4:30 PM, running until 6:30-7:00 PM. We will be doing 3 workouts next Saturday, you’ll have about 30 minutes in between each one. Hope to see a bunch of you in…