Control your breathing
If you're not on the floor you should have gave more.
Strength:
Bench press: 3-3-3-3-3
WOD:
5 rounds
12 Kb Swings (2pd/1pd)
6 Burpees
– 1 minute rest between rounds
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Announcement
On September 22, 2012, the Boston Soldier Ride will take place to help benefit the Wounded Warrior Project. Soldier Ride is a unique four-day cycling opportunity for Wounded Warriors to use cycling and the bonds of service to overcome physical, mental, or emotional wounds. The rides are exhilarating and a great way to help warriors gain confidence and realize you can do this! Volunteers are needed, and our own Jaime Bailey as well as Alicia Dunn, are participating at a few of the water stops along the course.
To learn more about Soldier Ride, you can visit: http://www.soldierride.org
If you want to volunteer, you’ll need to sign up with the Boston Warrior outpost here: https://mycarecrew.lotsahelpinghands.com/c/658503/login/?logout&language=en
If you have any questions feel free to ask!
bench: 90#, matches a PR.
wod: 7:22 Rx+ (24Kg KB). Hindsight, I wish I had done all my rounds of burpees like the last round…there’s only 6, but I was doing them like there were 10. I think my splits were 41, 44, 42, 41, 36 or something.
great to see SO many people in the 5:30! awesome job, everyone!
Way to go on that scaled up KB, Cal!
Rx+ is serious business. swift!
I worked out in the morning once. It was December ’02, the air was frosty, Bush was in office and everyone still had flip phones. It was the fucking worst. This morning I went in for my decennial am workout and it was the best. Great group, great coaching, the “shots!shots!Shots!Shots!SHOTS!” song- everything fell into place. That’s not to say my indolent ass will be seeing that side of 6 am again any time soon- but it was pretty sweet. And I do feel ready to murder the day. Thanks guys!
Bench: 105#, felt good. Got almost 2 at 115# and failed. Next time.
WOD: 7:56 RX. Its so rare for me to be able to do all the movements in a workout to get to say RX, so I’m pretty amped.
Dude, the mornings at CFSV are so good. Srsly. It’s the best time of the day.
you were an awesome bar partner! hope to see you sooner than the next decade 🙂
bench: 73# (but 1 rep of 78#, which is a PR)
WOD: 8:37 RX (love being able to do RX!) Splits were all at 55 seconds or so.
Loved… feeling like 1 pd is my “new normal” for KB swings; spotting lifting partner Tricia into triple digits territory; out the door by 6:30 am; the fish game!!! Great class everyone!
Whoa whoa WHOA. Congratulations on your RX… but you mean to say Mandy got you out of class *on time*???
Hi fives to the coach for going RX today! 😀
Not only did she get us out on time – this was under near-mob (8 ppl!) conditions. I’ve said it before – Mandy rocks!
Hillary, thank you so much for all the encouragement this morning! 103# was pretty amazing! Thanks to the entire 530 class for the support this morning!
you rock! we’re so excited to have new, super determined, super badass faces!
bench: 200#
wod: 7:11 rx. great racing with Nick, who took an early and insurmountable lead…and great 6:30 class all around!
I was just super excited to have had someone so attentive spotting me to realize that even though it was going to take me 10 seconds and I would have to kick a leg out, that I was still going to get that last rep on bench. What a great morning =)
so you prefer that over me almost crushing you with 200#+? weird.
I think you might have actually discovered a new technique.
feetie-kicks!!!! I’m telling you – they work! <3
Totally kicked a leg out during a rep tonight.
today. was. the. best.
thanks mandy and everyone for a fantastic 6:30am!
bench press: 95#. in july had 100# – didn’t attempt that exact weight this time, but tried for 105# (2 reps only). i’ll push next time to get right over that edge.
this WOD was a great mental psych-up one. 7:29 Rx. it was great to see my rounds get faster and faster (45 sec –> 40) while keeping up the intensity.
65# Bench press (my nemesis!) i’m going to have to work on all things pushing. 7:32 rx for the wod- loved the rest!
Bench Press – 85#, pr
WOD: 8:14, rx
I felt like this was a breakthrough workout for me – not so much because of my performance but because for a really long time I despised kb swings & burpees. I would dread the workout all day if I knew they were part of it. After reading the workout last night I thought oh hey I can do this! So that was a good feeling…
Great job chick o’clock!
Bench Press – 275#; 295# for two reps 🙁
WOD – 9:43 RX
Loved the energy from the 7pm ladies during Bench time. You all were more amped than the dudes were!
Good job tonight everyone.
I was making a scene about a single 90# rep… when I hit your bench press numbers, I’ll probably do a naked lap around the gym.
You two are my bench press heroes! Awesome job
Bench: 155# no problem, 175# FAIL after 1 rep.
WOD: 7:35 @ 1.5pd. Felt good about this one. Was able to keep each round between 35 – 45 sec.