The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes burpees and double unders.
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This one REALLY speaks to me! It took me a long time to stop playing the "when" game and just DO IT!
you're really strong :)
Way to go Hilary!
Looking strong Hilary!
I would not be picking up anything heavy if it weren't for CFF :)
Awesome photo, Hil!
who is that sexy strong lady?! Way to go Hil!!
Looking tough Hilica!!
*blush* ;)
Impressive work, Hil!
Strong Lady! Way to go Hilary!
Go Hilary!
Hello I have someones pair of vibrams in my car. Drew, Christian, or Paul?
Naomi ... do they smell like dirty sandwiches?
6am
OHP to 90 x 5 "Reset" nice to go light ... my shoulders and triceps have been "killing" me for the past couple of weeks...

WOD
4 min AMRAP of Burpees
4 min Rest
4 min AMRAP of Double Unders

55 Burpees & 65 Double Unders

PR for Double Unders by alot ... I stringed close to 10 in a row a one point ... prior the most I ever did together was 4 or 5. Getting there... but I think I did my best work with the middle portion of RAMAYC in 4 min ....
"Rest As Much As You Can"
If they're Drews she'll have burned them and her car by now. It's going to be the only way to get rid of that stench.
Good work
Hilary!!!
Yeah, Naomi, those would be mine. Want me to swing by and grab them - or can you leave them at the gym?
Ill drop em off at the gym dude. Tonight.
I didn't think they were Drew's as I didn't wanna puke upon entering my car.
You washed them right?
Hand washed with love and great care...
Washing vibrams removes the luck, silly heads.
You must be a VERY lucky man then Drew.

CFWU

Daily squats 135x1, 155x1, 175x1, 195x1

Split Jerks up to 115x2 x F

WOD
4 min AMRAP of Burpees (50)
4 min Rest
4 min AMRAP of Double Unders (202)
AM:
Hot Tub/Stretch. Warm Up. Snatch 130x1. Clean 161x1.
Warm up
Daily squats to 155x1
Bench to 77x5.

WOD
AMRAP in 4 mins of:
Burpees. Got 30

AMRAP in 4 mins of:
DU. After whipping myself for 4 mins. I got 6 :)

Great work nooners!!!
Have a great day!!!
Showed up late b/c I spent 3 hours in line to purchase tickets to my daughter's dance recital :)

No Warmup

Front Squats to 200# x 5 *PR

4 minutes of burpees - 65

4 Minutes Rest

4 minutes of DUs - 170
Push press (x3) up to 97lbs - 2, F
ARGH!!!!

WOD
4 min AMRAP of Burpees (49)
4 min Rest
4 min AMRAP of Double Unders (112)

Happy with this - felt good.
and thanks Jodi for squeezing me in when I was late :D
No problemo!! I had to tease you about it though... ;)
gutsy considering I just spent 3 hours in line behind two toddlers throwing never ending tantrums ;)
Squats to 140: 75, 90, 105, 120, 130, 140 x1 x F. Closed my eyes just before the bottom of that second squat at 140 and immediately felt my chest drop forward. Game over. Note to self: Keep your goddamn eyes open next week. Big disappointment. Thanks Jodi for listening to me moan about it in the washroom. It's like I was lying on the therapy couch and you were in a chair, notepad in hand, while I whined about my relationship with my mother or something.

WOD:

AMRAP burpees in 4 minutes
4 minutes rest
AMPRAP double unders in 4 minutes

60/120. Meh. Today was about putting the work in. Great job everyone, though: It's nice to have company when we sweat and swear through the hard work.
hahahaha! Anytime Rebekah! ;)
Warm up (with noon crew:)
Snatch 130x1x3.
Clean and Jerk 174x1.
Squat 230x1.
I felt good today and clean & jerks had the right bar path for a change:) but just messed up a few at the end.
Some rolling/Yoga and icing. More massage tmr and a rest day..my arm needs it. Thanks Drew for the tips..i'm trying :P
Thanks for accomodating my wonky schedule today Jodi.

Warm up
Squats to 125 x 5 felt good
Jodi says go down harder - which seemed to help.

WOD
Amrap 4 mins burpees 45
Rest 4 mins
Amrap 4 mins DU - 207

Shoulda had way way more. Burpees. (My 100 burpee PR is 8 so I shoulda been at 60 min for 4 mins. - was off burpees for 6 months so I guess I'm still coming back.

Next time gadget!
Warm up
Squats to 185 x 5 (Going light because of my running)
WOD
AMRAP in 4mins of:
Burpees (51)
Rest 4mins
AMRAP in 4mins of:
Double unders (21)

Hottub
Warmed up, good mornings to 70, WOD was 32/4.5 (I don't really think half a DU counts but I'm taking it!). Great work sixes! Thanks for the counselling on my burpee neurosis Heidi!
Daily squats to 365x1
Press (3r@90%) PM 130
65,75,85,95,101,115

4 min Burpees
4 min rest
4 min double unders
76 + 272
CFWU
Press to 58# x 5
WOD
4 min AMRAP of burpees
4 min Rest
4 min AMRAP of Double Unders
54 burpees
146 DU's ( non-consecutive)
good work 6ers
Bob Voyage, Nicole!
Squats
255x5

WOD:
4 min AMRAP of Burpees: 52
Rest 4 min
4 min AMRAP of DU's: 67

Stretched. Rolled. Laid around.
Front squats
130x3

WOD:
4 min AMRAP burpees : 66
4 mins rest
4 mins AMRAP of DU's : 210

good job tonight everybody! :)
Stretched, rolled and laid around? So business as usual Olivier.
You know me too well Jason.
Deadlift to 195 (5 x 85% PM 230)

WOD
AMRAP in 12 mins of:
15 good mornings (sandbag)
15 situps
7 rounds + 27

Good work 5 pmers!
Squat x 5 to 195
100 Burpees
6:15
Nice time Hedi.