Today’s WOD:
- Pick a goal
- Crush the goal
- Cross it off the board
WOD Notes: Today’s classes will give you the opportunity to knock off some of your 2012 goals from our goals board. Did you set a pull up or rope climb goal? A Fran time? Or maybe a clean and jerk max? All skills, lifts, and the “girl” benchmark WODs are fair game… but please keep metcons to 20 minutes or less (in other words, no Murph or Firebird). If you don’t have any goals posted on our wall, this would be a great day to see how far you have come on the baseline. Please note this is NOT an open gym… we will run classes per our normal schedule. Each class will have a 10-15 minute warm up and then give you the remaining time to work on goals.
This Post Has 12 Comments
Wow, this one is gonna take some thought. With so many weaknesses, which one should I work on?!?! Most definitely handstand holds, then who knows.
Loved today!! I think we should do this like once or maybe twice a month to keep crossing off our list!!;)
Glad you liked it!
If anyone lives near the Providence Town Center in Collegeville, and would be willing to give Mario a ride to/from the gym on occasion, let me or Mario know. Thanks!
im close by i can give a ride from after the 6:30 classes but not to since i come straight from work.
I can help out as well – though I’m not the most consistent with when I come – he can text me and we can set it up 570-573-9652.
We can pick Mario and take him home on most days depending on what time he wants to be at the gym. Just have him post that he needs a ride on that day. I’m at the gym pretty much everyday. The days without Natalie I have to come in later.
4:30pm results:
BL=baseline
John – 1 mile run 6:38
Kev – 180# (PR) shoulder press,12 consecutive HSPU
Natalie – 250# (PR) deadlift, pull-up G,P band, push-up knees
Tiana – 175# (PR) power clean
Chloe – BL- 5:34 (P+MF,knees), 180# deadlift
Jess – BL- 6:20 (MM)
Joel – BL- 6:46, 400m run 2:29
Craig – Helen- 10:28, Fran- 8:27, Total- 18:55
Tanner – Helen- 9:10, Fran- 9:35, Total- 18:45
Brendan – BL- 5:25
Nick – muscle-up practice, handstand holds ~30 seconds, max DUs 8, 800m run 3:10
AWESOME work tonight everyone! Had some huge PR’s and tons of goals crushed-keep it up!
I had a blast doing that base line and seeing how different your body can change in a short period of time. Awesome job everyone!
Results:
6:15
Mickey – Squat clean form, rope climb technique, BL 6:43
Matt C – Push jerk (185), rope climb, BL 5:04
Lindsey – MU/DU practice
Jenn – MU/DU practice
5:30
Dan L – Linda (135, 75, 65; 10:27), FIRST MUSCLE UP!
Chris C – Power clean 205, 15 MU for time (4:10)
Mike H – BL 5:30 Rx
Laurie – HS hold x 5, BL 6:34 Rx
Jackie – BL 6:14 (knees, G), FIRST PULLUP!
Stacey – BL 6:58 (knees, G+P)
6:30
Sabol – 15 MU NFT, butterfly practice
Tom F – DU practice, kipping, 3×20 ring row
Jami – 3x400m run (2:25, 2:42, 2:43)
Tommy – Karen 10:46 (14, ROM)
AJ – Karen 10:47 (12)
A lot of firsts and some big PR’s tonight, keep it up!
Hey John, you forgot to put up my results from the workout tonight. I feel so left out! LOL Deadlift 340 PR and 90 consecutive DU. That is all. Thanks John.
Wow, Jimbo, that’s a huge deadlift and your DUs are in the “too many to count” category now. Great job!