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 overhead lunges and kettlebell swings.
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Where are all the leafs/bruins fans?
6am (day1)
Squat to 220 x 5

WOD
30-20-10
Overhead Lunges (45)
Russian KB Swings (Blue)

7:16
I'll get you next time Rob! ;)
Back at it this morning after a week off with a bad cold.

Squat rest 5RM
build up to 275

WOD:
30-20-10
Overhead Lunges (45)
Russian KB Swings 1.5
Time: 3:46

Felt like I was breathing through a paper bag, BUT was gread to move and sweat again.

Nice work 7am!
Warmup

Squats 5R@85% PM 315
145, 175, 205, 235, 250, 265
I'm pretty sure that's a PR for 5's. I think that's where I had to tap out and switch to program max.

30-20-10
Overhead lunges 45lbs
Russian KB swings 2pd
4:20

Nice work this morning everyone.
11AM: clean 310x1x3, clean 275x2x2, front squat 360x2+1 (PR). Solid day. It's been a month with the beard - shave it or keep it?
Starting to get itchy? ;).
CFWU x 1

Squats to 120: 65, 80, 90, 100, 110, 120. Body felt very tired, but got 'em done.

No WOD (practice tonight), but foam rolled. Just realised that I showed up today without having signed up for the time slot. I was "one of those people". Sorry about that Jodi, and thanks for finding me a spot. I meant ot sign up this morning for my workouts this week totally forgot. My brain is as fried from that race as my body is.
Keep the beard Anthony!
keep it
Your growing a beard?
CFWU

Front squats up to 155x 5 (PR)

WOD: 30-20-10

OH lunges
Russian KB swings (1.25 pood)

4:17
Holy F, Christina. Youi had an amazing day. Psst, congrats Liette on your squat PR.
haha thanks Rebekah you are good at motivating us :)
Warmup

Front Squats to 185# x 5

3 rounds of:
400m run
25 Russian KBS (1.25 pood)

8:04
WU
Squats again to 190#
WOD: 30-20-10
OH Lunge 45#
Russian KB 24kg
8:10
SInce I started growing my baby beard, I say keep it.
Warm up
Squats to 150x5 PR. Yes finally :) Thanks Rebekah and Christina is right you are good at motivating us :)

WOD
30-20-10 of:
overhead squats (10)
Russian kettlebell swings (was going to use yellow but none left from a big noon class. So took the purple)

Time was 6:32.

Great work nooners!!!
Have a great day!!!
Squats (x5) to 140lb - 3, F
A grand total of one more than last week - PR! :-) Such a *gradual* increase in this aspect of my strength - sigh....

WOD
30-20-10
Overhead Lunges (25 lb)
Russian KB Swings (Blue/1.25 pood)

5:18

Happy with this, tho legs & arms felt a little jello-ish afterwards! :-)
Shave the beard Tony - you'll lose 10 years. ;-)
PM: 16km bike ride. The Radical Edge got my bike all shined up and ready for another season. What a gorgeous day!
Just checked...last conditioning workout was Feb 4th. :)
Scheffler, "you're" ....
Yes, I noticed that after I hit send and figured some pedantic language police would point it out. ;)

Although I have to admit your and you're bothers me as well.
I may be a tad late for 7pm
Tony is dodging the issue by arguing linguistics. Your beard is scruffy and smells like a wet dog that rolled in dead fish. It's currently in the nexus somewhere between bar-alley molester and smelly pot dealer. I found fragments of it wedged in the new Eleiko bar knurling the other day.

I'd keep it.
Tony is dodging the issue by arguing linguistics. Your beard is scruffy and smells like a wet dog that rolled in dead fish. It's currently in the nexus somewhere between bar-alley molester and smelly pot dealer. I found fragments of it wedged in the new Eleiko bar knurling the other day.

I'd keep it.
Squats (5r@85%) Pm 375
175,210,245,280,300,320

30-20-10
Overhead Lunges (45 lbs)
Russian KB Swings (2 pood)
4:26
Yoga at noon.
CF warm upx2 modified at home.
2.5km very slow run. Felt great!
Yoga x2 tonight- you are always welcome to drop in :)

(I was hell bent on squatting but tmr it is.)
Squats
265x5

Wod
30-20-10 of
Lunges (45#)
Russian swings (2)
Time 5:44
Lookin good Schelly!