Mobility…..7 Minute AMRAP Barbell Squats & Good Mornings…..Heavy Deadlifts…..”Freddy Krueger”…..Synchronized Pushups
A friendly group convened for a little pre Sunday School play at the Barn and we had a super fun time.
Coach Kevin led a thoughtful mobility session geared towards a morning of posterior chain work.
7 Minute AMRAP: For total reps.
- 7 Back Squats (45/35)
- 7 Good Mornings (45/35)
Phyllis-268 Geof-252 Kevin-245 Ed-245 Sue-242 Allison-240 Paul-233 Frank-227 Jeff C-224 Manny-200 Todd-188 Alvin-178 Scott-168 Shane-168 Herb-168 Ned-164 Mike-159 Julia-157 Kati-153 Lew-152 Coach-151 Tom-146 Yun-145 Tabitha-145 Colleen-140 Patrick-140 Linda-126
Strength WOD: Deadlifts 5 : 4 : 3 : 2 : 1 All known PR’s marked with a $$ (MONEY !!). 20 minute time limit.
Kevin-400 (X2) Shane-400 Geof-375 $$ Jeff C-365 Alvin-355 Ed-335 Frank-315 $$ Lew-305 Manny-305 Todd-305 Coach-295 Paul-285 Herb-275 Scott-275 Tom-265 $$ Julia-200 $$ Kati-195 Tabitha-185 $$ Phyllis-185 $$ Ned-170 Colleen-165 $$ Yun-145 Linda-135 $$ Sue-125 Mike-95 Patrick-95 Allison-Coached Greg-restrained himself
Metabolic Conditioner: ”Freddy Krueger” He’s gonna get you.
21 : 15 : 9 of the following couplet:
- HEAVY Kettlebell Swings. (70/53) Move up to heavier than usual.
Allison-4:19 Geof-4:12 Jeff C-4:29 Kevin-5:00 Ed-5:33 Todd-5:34
62 lbs: Shane-4:33
53 lbs: Scott-4:50 Herb-5:10 Paul-5:26 Manny-5:52 Alvin-6:02 Frank-7:20 Lew-7:31 Coach-7:50 Tom-8:34
44 lbs: Julia-5:19 Ned-6:00
35 lbs: Yun-5:40 Sue-5:49 Linda-6:46 Colleen-7:45
26 lbs: Tabitha-5:46 Kati-6:35 Mike-8:12 Patrick-no posting
20 lbs: Phyllis-5:09
Buy-Out: 25 Synchronized Pushups led by Greg-O.
The New Guy today was Patrick, who many of us know from work. Patrick allowed us to hold him back, so he had a safe workout and shouldn’t be too sore in the morning. Hopefully he will return.
Yun recovered from his back strain and came back on Deadlift Day. Bad timing Dude. I yelled at him a few times, so I think he didn’t lift enough to get hurt again.
There was a lot of high pitched yelling and screaming as the Deadlifting Ladies hit PR after PR. Five of them hit new marks, and Kati would have too, but Allison advised her that a pregnant lady should only do what she normally does. So Kati stopped at a measly 195 lbs.
Despite all predictions Mike keeps showing up at the Barn. AND, he no longer has the pukies afterwards. I hope he can keep it up for 2 to 3 times a week, ‘cause he will surely see some changes a year from now.
Manny continues to Coach and inspire, somehow getting Herb to do Muscle-ups without ripping his rotator cuff. Who would have predicted that Manny would become the most effective assistant Coach at LHCF?
Wednesday at 4 PM. Sorry, only 1 weekday WOD this week.