WOD
Weighted Pull-ups 5-5-5-5-5 reps
If you aren't able to do even one un-assisted dead-hang pull-up, you will practice dead-hang pull-ups with assistance from band(s)s. Try and use a band(s) that will only allow you to do 5 pull-ups at the most. If you do use a band, you will perform 7 sets as opposed to the prescribed 5 sets posted above. Rest 2-3 minutes between each set.
Post weight used for each set to comments.
Click on the picture to get a better view of the every one's name and their corresponding times. We had great effort last night and that made the gym an awesome place to be. We need for people to come in like this more often. It makes for a better environment and everyone improves at a greater rate. There is nothing like seeing so many people pouring their hearts out doing the same workout. You can't do anything but get better when the place is jumping like it was last night.
We had a total of 53 people come in and do the workout yesterday. This is the most that we have had come into the gym for a workout in a single day. Be proud but let's not stop here. Keep coming in. Don't miss days because you're lazy or because you have something else going on. If you really want to get in but can't at any of the class times, just give us a call and we'll try and work something out. Be consistent. Consistency leads to the next step in your journey towards being able to do workouts as prescribed. You can't get better coming in 2 or 3 days a week. It just won't happen.
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In the next few days following class, Joe and I want to introduce everyone to the new online system that we are utilizing for payments and what not. After each class we will take those that have time (and still need to pay for the month) and show you how to log on at home so that you can pay for classes using a credit/debit cards.
Everyone will be given a user name and password (change it as soon as possible) so that you can play around with the system and get to know it. We will also at this time introduce you to auto-pay contracts (with discounts), lump sum payments (with discounts), auto-pay without contracts (no discount), and of course paying from month to month.
There have also been some changes to how we do 1-on-1's and the prices involved. This information will also be given to you at this time.
Try and meet with us after any of the classes tomorrow and Friday so that you can get your dues in by the deadline of the 5th of November.
15,20,25,30,35
setting a baseline
Nice job 6 am'ers way to get creative with the bands
I printed the invitations for the gym, but apparently my spelling isn't that great in one particular area. I will see if any of you notice. I already printed them all out on pretty paper before I noticed it!!! They will be at the gym and posted in bathrooms. I will print a few with correct spelling.........oops :(
Directions are also on them -
5X5
15,25,35,45,50
I liked this one. Hopefully I can see some of yall tomorrow morning but if not have a great halloween and have fun with your kids. I will see all of you saturday!
Tried 40 but only got 2 then went for max rep dead hang pullups and got 9.
Good job to everyone at 6:30.
i did the first round with the tan band because i thought i couldn't do any less.
the next 6 i did with the purple and failed on the last one after 3. so i switced back to tan and failed after 3. i had nothing left.
great job to everyone at 5:30! can't make it in tomorrow but am very excited for saturday.
Noon was a fun class today. I will be there again tomorrow.
I can't wait for the party! We have some awesome stuff in the works....
5 x 5
5,10,15,20,25... on the last round it was more like 4.9 pull-ups though.
Then I did 30-lb x 3 and finally 10 strict no weight pull-ups.
I did all the bands and finished with the tan one. To top off the wod I did 10 kipping pullups in a row. THat is a personel record for me and I am excitied. It has been a long frustrating road but the little sucesses make it worth it. So now on too muscle ups.
Looking forward to everyones customes on saturday...
Donohoe out
Will be in tonight (Fri.) to do Wednesday's with K. Lude, Steve, Mark, and possibly Josh if he makes it back in time. I will definitely be drinking as immediately as possible after DNFing...
I tried to do a kipping pull-up at the end with no bands. I still can't do it though.