Workouts

Another of the Benchmark Workouts from BenchMark Week, the Hero WOD “Nate” re-appeared today. Compare to last time performed (May 22, 2010).

“Nate”
AMRAP 20 Minutes of
2 Muscle-ups (4 if doing MU Progression)
4 HandStand Pushups (6 if using 1 AbMat or Band, 8 if using 2 AbMats or Box)
8 KettleBell Swings

There were some big improvement for some folks, as some went down in number of AbMats or had the same number of rounds but this time with more rounds despite the #’s penalty (Well done Monique and Greg), and Chris just bloody killed it! And Rod plugged away at 2 Progression he had never encountered in a WOD before. The rest of just as some said “flailed around for 20 minutes”!

Rounds:
Simon 10
Dave H 8
Chris F 15 Rx
Pete 10 Rx
DW 12 Rx
MaryLynn 18
Christine 11
Greg An 12
Pam 11
Spencer 15
Rod 9
Monique 15
Stewart 16
Carol 11
Heather 13
Chris G 11
Nathan 10
Shawna 8
Dixon 9
Amber 7
Amanda 10
Bobby 10
Rob 12 Rx’d
Joey 11 Rx’d

Med ball clean was the movement for today’s basic class. I always find that a proper set up is important when reviewing the fundamental movements. The med ball clean is no exception, simply having the ball too far in front off you will likely eliminate the possibility of a good low back curve and also result in the ball spinning during the shrug.

After taking some time to work through the med ball clean progression we did the following WOD:

Running Lucky 7

7 Rounds
7 med ball cleans
Run to the end of the gym
7 push ups
Run back

This ended up being a shorter workout with everyone’s times being close together.. which led to a post WOD discussion about what motivates you. Some examples were having a “rabbit”, having someone that is usually a little faster than you that you try to keep up with, or the fact that they push harder in a group or by some verbal encouragement.  What keeps you motivated or coming back for more? Post to comments…

Times
Foley 4:28
Gerry 4:31
Jason 4:47
Heather 5:30
Shawna 5:34
Faith 5:44
Rod 5:40
Kelly 5:46
Lisa 5:48
Dave 6:10
Danny 4:54
Pam 5:57

Suspense was killing most this morning what awaited them when a 400m run, wod, 400m run appeared on the board. They didnt have to wait too long however to find out that the WOD of the day was:

Grace
30 clean & jerks 135/95

A few PB’s this morning I know of…Spencer and Heather on time and Pammy on weight. Miss anyone? Nice work folks. Remember to keep your clean tight and open your hips first, then shrug and fire your elbows all the way through. Keep it effecient.

Ross was very keen today and launched into his wod before the 3-2-1-Go and who immediately jumped on the rower afterwards. Keen!

Thanks to Kyle who paced me through my attempt at Grace. No PB here this am…25 secs off. A missed jerk at rep 25 completely threw me off and I struggled through the last couple of reps. 45 seconds to do last 5 reps…not cool. Oh well, live to try again another day.

Thanks also to Amanda for coming in to help out…appreciate it.

Cash out was a 30 second L-sit hold.

Wod times and weight, with 400m interval times:
Pete 5:34, Rx, 1:12, 1:15
Pammy 5:41, 75, 1:18, 1:17
Mary Lynn 3:28, 85, 1:19, 1:18
Gary 3:46, 95, 1:33, 1:25
Val 5:07, 55, ?,?
Heather 4:22, Rx, ?,?
Stewart 4:13, 95, 1:31,1:27
Faith 3:53, 60, 1:59, ?
Ross ? marched to his own drum:)
Carol 4:42, 60, 1:41,1:34
Jason 5;49, Rx, 1:12, 1:29
Michelle 4;14, 65, row?
Spencer 4;55, Rx, 1:05, 1:09
Kelly 3;16, 45, 1:30, 1:29
Christine 4;13, 75, 1;41,1:41
Greg 5;53, Rx, 1:10, 1:05
Cheryl 3:45 Rx

How did the second run feel? Did you take it easy on the first run not knowing what was coming? Fess up…..

Evening Grace times and weights

Rob 3:52 Rx
Scott 4:56 ?
Pam 4:27 75#
Ellen 4:27 85#
Amber 4:27 75#
Amanda 5:27 Rx
Chris L 3:48 115#
Bobby 3:20 95#
Tim 5:35 Rx
Kyle 2:23 Rx
Cheryl 2:54 85#
DW 4:02 125#
Danny 3:27 95#
Chris 4:54 115#

Strength:

5 Sets of 3 DeadLifts

12 Min AMRAP

7 Thrusters

7 Mountain Climbers

7 KettleBell Swings

While Mike and Anne are away enjoying some couple time on a little Island south of us I thought I’d post a fun little skipping video for folks. This is earlier than the usually Thursday videos but I just couldn’t wait. Get through the first minute or so of promo and then imagine doing that skipping with your very own super de duper rope!

Skipping Video

A congrats to Cheryl who went to To this past weekend for the Level 1 Certification Test. Maybe she’ll lead folks in these skipping drills at a future class?

Strength:
5 Sets of 3 Reps of Front Squats

Really try to get full range of motion for all of your movements. If you’re not hitting the floor or Abmat for your HandStand Pushup, come down shake it out and go back up. For Pullups get that chin above the bar. The goal is to be strong through the entire range of the movement not just to the 2 inches below the bar point!

WOD:
5 Rounds of:
3 HandStand Pushups
5 Burpees
7 Pullups

Morning class times:
Pete 4:36
Mary Lynn 4:36
Pammy 6:06
Stewart 6:09
Spencer 4:31
Heather 5:09
Tracy 7:27
Ellen L 7:02
Kelly M 5:58
Christine 6:24
Gary 6:53
Jason L 5:51
Kent 6:58
Val 5:39
Carol 6:24
Monique 7:17
Greg An 4:58
DW 3:59

Lunch class times:
Rob 4:15
Danny 7:07
Pam 5:15
Michelle 4:56
Ross 6:56
Gerry 5:16
Allan 6:50
Jeff 5:57
Chris Go 5:25
Dixon 5:41
Simon 5:32
Jeff M 2:17
Kyle 4:06
Scott 5:09
Bobby 5:46
Linda 5:08

“Nancy” or “Running Christine”

The choice of last Saturday returned to let folks hit the other lady. Again folks pushed hard and brought good intensity. Which one did you find more difficult?

Times:
“Nancy”
Linda 16:36
Allan 18:27
Patsy 16:40
Kelly 18:09
Amanda 15:11
Faith 18:27
Anne 14:43
Kent 17:13
Val 15:55
Spencer 15:38
Pam 13:39
DW 15:05
Greg 13:33
Stewart 15:46
Scott 14:32
Tim 16:34
Mary Lynn 13:59
Chris F 12:53
Rob 15:02
Kelly 16:30
Jeff 13:54

“Christine”
Tracy 15:20
Monique 14:25
Heather 14:00
Dave 14:34
Bobby 14:02
Ross 14:??
Shauan 14:??
Rod 12:53
Gerry 11:58
Corena 13:14
Nathan 9:29
Steve D 12:38
Chris L 11:04
Cindy 16:10
Suzanne 18:51
Chris Ga 11:41

Speed Work and Fast Hands.

Strength:
50% of 1 Rep Max DeadLift
12 sets of 2 reps performed on the minute

WOD:
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Some good improvements for folks on this WOD compared to a month ago. Faith was 4 minutes faster and Spencer rocked it too. Those new ropes paying off for some, maybe the diet aiding others.

Times:
Val 20:14
Heather 11:31
Gary 20:33
DW 7:36
Pammy 13:30
Spencer 9:42
Faith 12:35
Monique 10:56
Chris F 11:41
Rod 20:44
Carol 18:49
Jason L 20:27
Joey 8:29
Amber 11:15
Amanda 7:13
Kelly 8:52
Bobby 19:20
Tim 12:32
Ross 16:12
Keith 15:41
Jason D 13:14

Canada Day Workout in the Park.

Today’s WOD’s numbers were picked in memory of the 150 Canadian Soldiers who have been killed to date (as of June 30, 2010) in Afghanistan.

WOD:
3 Rounds of:
50 Pushups
150m Run
50 Squats
150m Run
50 KettleBell Swings
150m Run

This was a longish workout, no music and the sun beaming down (it was early at least) but not a comment of disgruntle was uttered as folks thought of those fallen. I think folks did like the fact they could drop the KettleBells thought!

Times:
Mike 20:08
Mary Lynn 18:50
Monique 20:01
Ellen L 23:13
Anne 19:51
Gerry 22:35
Cheryl 20:23
Carol 21:08
Val 21:01
Al 25:15
Tracy 23:58
Suzanne 25:38
Bish 25:20
Kyle 24:50
Amanda 20:20
Rob 23:28
Christine 23:58
Linda 21:50
Suzanne 23:49
Patsy 26:14
Kelly 23:49
Spencer 23:28
Pammy 22:41
Heather 22:37
Chris Go 26:00
Chris Ga 24:50
Kent 23:59
Tim 24:21
Jason L 25:49
Jeff H 22:35
Cindy 23:05
Nathan 24:31
Sheri 25:20
Keith 22:59
Scott 22:37
Chris L 23:49

Instead of the Basics Class at 6:00 am, there will be a 9:00 workout on Thursday morning.

The location will be Victoria Park unless it is raining in which case it will be at the gym. We will be in the open area next to the tennis courts.

These workouts are always fun. Hopefully, this will be the first of a few park or beach workouts this summer as we didn’t get any in last year.