Dumbbell Fran

Our good friend Nacho libre paid us a visit before class today.  He dazzled us all with his kettlebell prowess.  I wonder where the spandex tights were though???

Monday brought us a surprise visit from Fran!  This is a short one, but considered one of the toughest benchmark workouts that we do.  Front squats were on the menu before we tackled the workout. We saw some huge improvement from the last time we did this workout.  Great job!

Skill:

5 rounds

5 - front squats

12 - cross chop to halo

5 spiderman

workout was:

"dumbbell Fran"

21-15-9

dumbbell or kettlebell thruster

pull-ups

Fight Gone Bad

Congratulations to everyone who came out for Fight Gone Bad on Saturday!  We saw a lot of PR's, and many people did it as prescribed for the first time.  Everyone made huge improvements in range of motion and form!  Great Job!  

Jackie

Today was the first time we did a benchmark in the new space.  It's been awhile since we had a visit from one of the "girls".  We saw a lot of improvement over the last time we did Jackie and had a lot of people do it rx'd for the first time.  Congrats to John F for the fastest time of the day at 6:09.  Jonas also displayed his amazing hobbit strength with a time of 6:33!  Courtney had the fastest female time of the day at 8:09!  Great job everyone!

Strength was:

5 rounds of

3 - front squats

5 - spiderman

Workout was:

"Jackie"

row 1000 meters

50 thrusters (m-45, f-33)

30 pull-ups

Oh the agony

Congratulations to John F for going sub 3:00 on Fran.  He finished the workout in 2:52 and then spent the next 40 minutes recovering on the sidewalk outside.  Great job!

We did the benchmark workout "Fran" in group class.  Great job to everyone that improved their time.  Jason improved his time by over 2:00 minutes and Sean cut a more than a minute off his time.  Laura H. did the workout as prescribed for the first time.  

Workout was:

21-15-9

thrusters (male 95 female 65)

pull-ups

Jackie

Wednesday we did the benchmark workout "Jackie".  Congratulations to Courtney and Ben with the fastest times of the day!  We had a lot of people do this as prescribed for the first time!  Great job everybody!

Workout was:

1 round

row 1000 meters

50 thrusters

30 pull-ups

O Jackie

Wednesday in class we did the benchmark workout "Jackie".  We did this one last on July 18 and we had a lot of people make huge improvements in their times as well as stepping up and doing the workout as prescribed. 

 Congratulations to:

rhiannon  10:41, to 9:32

Sean  12:38 to 9:20

Joe  11:50 to 9:46

Devon  10:44 to 9:41

Orion  8:38 to 7:42

Mark 9:34 to 8:17

Evan 11:15 to 8:23

Cristina 12:46 to 12:10 

Kate 14:21 to 10:00

Workout was:

"Jackie"

row 1000 meters

50 barbell thrusters (45 lbs male, 33 lbs female)

30 pull-ups

It's Gonna be a scorcher

FYI, if you are registered for classes Thursday night we will be indoors with the air on.  Don't let the heat prevent you from joining us!  

Wednesday brought us a visit from the benchmark workout "Helen".  We had a ton of new records set today!  Sean T., Todd, Mark, Stephanie, Devon, Jenn L., Tom, Renata, Katje, Nathan S., Sally and Lauren all had improvements from the last time they did "Helen". Jenn H., Cristina, Katie and Jami all did the workout as prescribed with full pull-ups for the first time today!   Congratulations to Mark on the fastest time of the day!  Great job everyone!

Workout was:

"Helen"

3 rounds

run 450 meters

21 kettlebell swings

12 pull-ups or 24 jumping pull-ups

"Jackie"

Friday in class we did warmed up with some heavy med ball cleans and knees to elbows.

Nice job to Melissa, Jenn H and Cristina for their kipping pull-ups!  

Congrats to Orion and Courtney with the fastest times of the day!

 Workout was:

"Jackie"

1 round

row 1000 meters

50 barbell thrusters (male 45 lb, female 33 lb)

30 pull-ups