It gives me great pleasure to introduce our newly certified trainers, Lora and Amanda! Over the next couple months, expect to see a lot of them. They’ll be watching over you with their new ninja trainer eyes.
Skill of the Week – Knee Jumps
“Nancy”
5 Rounds of:
400m Run
15 Overhead Squats (95/65#)
Compare to Oct.7/11
Let’s play ‘Find Lora and Amanda’
Félicitation Amanda and Lora
Merci Rachel
And I hope to see you soon, I miss you guys!
Congratulations Amanda and Lora – so excited for you!
Mobility
400m Jog
WU x 1 (OHS against wall)
Power Cleans x 5
65-75-80-85
Stopped there because of my back. First time doing cleans since a month off in April.
WOD: “Nancy”
5 Rounds
- 400m Run
- 15 OHS (95/65 or 60%) -> 55#
Time: 14:07
OHS were all mostly unbroken (some rests at the top between smaller sets)
Nice time Vincent!
Fast time Vincent. Nice!!
Mobility
400m Jog
WU x 1 (OHS against wall)
Strength: Shoulder Press
5x 95-115-130-140-150×4
WOD: “Nancy”
5 Rounds
- 400m Run
- 15 OHS (95#)
Time: 20:10
CONGRATS!!! Amanda and Lora great addition to the trainer team
Mobility
400m Jog
WU x 1 (OHS against wall)
No Strength: Shoulder and Elbow Issue
WOD: “Nancy”
5 Rounds
- 200m Run
- 15 OHS (40#)
Time: 15:19
Strength Front Squat x 5
65-75-85-95-100
WOD @ 45#
time= 16:18
PR of a little over 1 min and 20# heavier (I think I went light last time because of my back)
I really like Nancy!
Congrats to Amanda and Lora! You both are great additions to our trainer team!
Great job on this one!
Thanks for your kind words, Maria.
Nice time on the WOD today. Congrats on your PR!
Great time Maria. I was trying to stay with you, but by round 3….you were just too speedy for me on the run.
Clean and Jerk x1
135-185-205-225-235
Pardon my language, but that’s a 10 fuckin pound PR! Been 3 years since I lifted 225, so very happy with this. Jo and I have been doing Olympic training for a few weeks now and I guess it’s starting to pay off.
Or maybe it’s the new shoes…
Nice PR!!
Wow, Reebok really does sell PR shoes!
Nice work Kevin! That bar looked frickin’ heavy!
Nice work! Must feel great!
Congrats Kevin, that is a huge pr.
nice work!
Thanks guys!
nice!
That is AWESOME! Paying off, for sure!!
400m Run
WU X 1
Strength Cleans X 5
95-115-125-135-145
WOD “Nancy”
5 Rounds
400m,
15 OHS 95# scaled to 50#
16:33
What a HUGE improvement on cleans today!
Thanks…..must be the coaching
Yahhhhh. I love OHS..I love OHS… (please insert sarcasm quotes)
Staying positive… “They are everything you could imagine they would be…AND MORE!”
Just go kill it.
Its only 15 per round, then you get to go on a nice refreshing run!
Embrace the suck!
This is a “2-goat wod” – so it will no doubt be “fabulous”
Congratulations ladies!
400m Jog / WU x 1 (OHS against wall…still no pull-ups yet but hands are healing nicely)
Front Squats x 5
135-150-160-170-180 (dropping down too far, still reminding myself to breathe)
WOD: “Nancy”
5 Rounds
- 400m Run
- 15 OHS @65#
Time: 15:49
Disappointed with my later round running again. Only two sets of OHS were unbroken but mainly because my gloves kept slipping wide. MUST.RUN.FASTER
I tried to keep up with Matt but I had to take 3 strides for every one of his!
Mob
400m
Wux1. Overhead squat facing wall
Strength. Back squat x3
95 115 135 150 160 pr
Nancy
5 rounds
400 m run
15 OHS (95/65). I did 55
15:09
Rob Brydges
Nice PR AND Nice time Rob!
Congratulations on your back squat PR Rob! Nice time on the WOD too
400m
WU x 1 (OHS against wall)
Deadlifts x 5
135-145-155-165-175
WOD: “Nancy” @ 75#
Time: 15:47
Congrats Girls!!
Oh and skill of the week, Knee Jumps. First time trying them, Ninja skills increasing.
Nice job Trent! Fast time
400m run
WU x1 with OHS against thw wall
Deadlifts x3
135-160-190-210-210
WOD ‘Nancy’ @ 65 #
3 full rounds in 14:50 … had to stop, my lower back was killing me after those heavy deadlifts. Note to self: Heavy deads + Running is a no no … change for change on a fresh back, maybe ?
Knowing my back was hurting from the beginning, I could of scaled the run to 200m but was to stubborn to do so, because I was using the RX weight….
Sorry to hear your back was hurting
Take care of yourself girl…Hope it feels better soon.
OH and Congrats Lora and Amanda!!!
congrats to Amanda And Lora
wu as posted
strength
front squats
5@ 105,135,150,165,180
WOD
scaled ohs to 50
time 16:14
if i were to say what i think of ohs i would be doing burpees. therefore i will say i enjoyed this work out to the fullest that i was able to make myself enjoy this work-out.
ohs will come, eventually.
” I enjoyed this work out to the fullest that I was able to make myself enjoy this work-out.”
well said…well said.
CONGRATS AMANDA AND LORA !!!! More Ninjas to watch over us hehe
Mobility
400m jog
WU x 1 (OHS against the wall)
Strength – Front Squat 5 x 50-55-60-65-70
WOD
(5 rounds)
- 400m run
- 15 OHS (25lbs)
Time 15:47
This was fun ! Great job 8:30 crew
Great time Chantal! Nicely done!
Congrats to Amanda and Lora. Great to have new trainers on board.
Congrats to Kevin on your PR.
Strength X 1
Front Squat
50-60-70-75-85-90 PR 5 lb. PR Happy for that.
“Nancy” Scaled
5 rounds
200 m run
15 OHS (10 ) Keeping it light to maintain form.
Time 16:22
I could hear you jumping for joy across the room. Congrats!
Congrats on your PR Heather! That’s awesome!
Congrats Lora and Amanda! Nice picture! Hope you both had a great week-end!
Mobility
400m jog
WU x 1 (OHS against the wall)
Strength
Front Squat 3′s
60-65-70-75-80
WOD Rx
(5 rounds)
- 400m run
- 15 OHS (65lbs)
Time 21:something
Happy with my result, back in October I did 14:20 but I scaled to 200 m run and 45lbs OHS!! PR I think
Congrats Amanda & Lora!! Can’t wait to Workout with you!!
That’s a huge improvement! Nice work on the Rx!
Woohoo! Another Rx WOD for you! Great job!
I knew you could do this Rx’d Elba. Very nice work
Fantastic work Elba! Goodness you have come so far!
Wow! Great PR!
Congrats Amanda & Lora!! Thats GREAT!!
xox
PS; The zen planner is not loading for me… If you see this Kevin, Im in for 5:45 tonight right?
Zenplanner is currently down. I’m not able to log in either.
They are aware of the issue and are working on a fix.
Congrats Lora and Amanda…I look forward to your coaching and all the future laughs.
Maybe Kevin should bring more cookies to help us celebrate our new trainers’ success
I second that! I didn’t get to have any of the last ones!
Shoulder press x 5
95-105-115-120-120( only 3 reps, w/ poor form)
Wod nancy @ 75
Time 14:02
PR of 30# and 1min 10 sec
Great workout
Nice PR Darsey!
Nice time dude!
Nice PR Darsey! Great job!
Wow Darsey! That’s a huge PR!
Congrats Lora and Amanda! You both will be great coaches.
Warmup
Back squat (10) 45-65-95-105
WOD @ 35lbs
15:46
Well…I did it. OHS felt okay. They did not feel as ugly as they used to. I went light and I am happy that I did. Great coaching today, Kevin and Corinna. The tips and positivity were greatly appreciated.
Nice work today Gillyon! Your OHS have improved tremendously. Keep working on those toes to bar as well because before you know it, you’ll be stringing 10 together with ease!
Thanks girl!
WoooHooo congrats to Lora and Amanda!
Mobility, 400m jog, WUx1 with OHS againt wall.
Strength Shoulder Press
65-75-80-85-95 (PR10#)
WOD: “Nancy”
5 rnds: 400m run, 15OHS (35#)
Time: 18:47
I went light on the OHS and did them all unbroken but it might have been too light?
Well done Kimmy
More weight for your OHS’s next time, for sure!
Mobility
400m Jog
WU x 1 (OHS against wall)
Strength – Back squat 1′s
130-150-170-180-190 PR of 5#s
WOD: “Nancy”
)
5 Rounds
– 400m Run
– 15 OHS (95/65 or 60%) -> 45# (Will go 50#’s next time
Time: 20:21
PR of 1:51 with an extra 5#’s from last summer. Nancy nearly brought me to tears last summer and has haunted me ever since – but happy to say now she’s just like all the other girls – just gotta show her who’s boss. Never be my favorite, but may someday call her a friend.
Great work everyone at 4:15.
MOB CLass at 5:15 – May actually have been better to do it after the WOD! Thanks Jo
Forgot to say – Thanks for coaching today Corrina – you must be the reason for the 2 PR’s!
Your 2 PR’s were all your doing Heather! Great job with your back squats, OHS and the running!
190 back squat? You amaze me. Way to go.
We survived Nancy! She was okay, but don’t expect me to call her tomorrow.
We survived and no crying!!
Congrats on your back squat PR! Holy Moses! I had no idea you were squatting that much weight. Well done!
Great job on the WOD too. I figure one day YOU will be bringing Nancy to tears
Heather Steeves. You are amazing. Nice work on the PRs.. Crazy.
2 big PR’s in one day. That must feel great. Nicely done.
I really liked the MOB WOD! Thanks Joanna!
Thanks
and you’re very welcome!
mobility
400m jog
wu x 1 (OHS against wall)
strength – Cleans x 5
95, 115, 125, 135, 145
WOD : Nancy
5 rounds
400m Run
15 OHS (65#)
Time = 17:46 (no PR short of 7 sec but used 10# more on OHS)
cash out – any stretch
Great work Gilles. Only 7 sec slower but 10# more? I would call that an improvement!
Mobility, 400m jog, WUx1 with OHS againt wall.
Strength OHS
(5x) 15-15-20-25-30-35
I tried 35# and it went very well could definately do more now that my form is better all thanks to Lora’s shinny new certification
WOD: “Nancy”
5 rounds:
200m run,
8 OHS (20#)
Time: 9:35
Scaled/light weight due to my right knee being swollen (a little too much ultimate frisbee in the past few weeks)… Only bugs me while running though.
Great work on the WOD. You were smart to go light on the run…keep taking care of those knees. Happy I could help with your OHS. Increase your weight very slowly. OHS can be tricky and you don’t need to go heavy to get a good workout.
Will do coach!
WOD Nancy: RX @ 65 lbs
Time: 14: 48
Last July: 16:24
PR: 1:36
Super stoked regarding my performance on today’s WOD because I did all 5 rounds of OHS unbroken!!!! Two years ago when I joined CFM, I had to do my OHS with a broom stick due to terrible flexibility issues in my shoulders, back and hips!
So for all of you folks out there struggling with the OHS, do not despair, if you continue to work at it, I promise your OHS will improve!
p.s. I coached my first official Cross Fit class at 4:15 p.m today. A huge thanks to the 4:15 p.m. class for being so awesome!
Awesome work on the WOD Corinna! Congrats on your PR! Your OHS’s looked smooth and your runs were strong!
Congratulations as well for your first “official” class, Coach Corinna! Sorry I missed it. I bet it was awesome
Way to go!
Great job on the PR and great job on the coaching – you’re a naturual
Woohoo on the PR and your first class. You should coach the 7am one tomorrow!
Awesome job on the WOD! I know how far you have come with your OHS, you’re doing amazing, keep it up! Great job on your first class too
Way to go Corinna! Can’t wait for coach Corinna to yell at me in a class
She yelled at me today and I had to do 10 more pushups. Way to keep us honest coach.
Awesome, great job on your first class, coach!
Great job Coach!
Mobility class – worked on shoulders and hips
Once again Joanna, great class!
400m run
wu x 1 (OHS facing wall)
Strength: practiced OHS (x10)
35-45-55-65-75
WOD “Nancy” as Rx
5 rounds
400m run
15 OHS (65#)
Time: 15:34
First time doing Rx. Did in Nov with 45# in 13:30.
I can’t believe I’m going to say this but the best part of this WOD for me today was the OHS! Did them all unbroken. The last 400m run was absolutely brutal! Totally gassed. Perhaps the 4 hours of sleep I got last night wasn’t quite enough??
WOW! Unbroken??? Way to go! What did they feed you guys in the T dot anyways?
Great time as Rx’d – especially after your big weekend in TO!
Awesome time Lora. I can’t even believe you worked out today, after the big weekend you just had.
Great job on the OHS Lora!
Yes when we crossed each other on your last run, you looked a little uncomfortable…and I was thinking to myself that you were running on sheer determination and it was impressive.
Great job this weekend.. I’m so happy to have gone on to the L1 course with you. You’re an amazing person and you’ll be an amazing coach!
Oh Amanda you are so sweet. Thank you. I echo your sentiments. It was an awesome experience and it was great to share it with you. You have a great “eye” for movement and I look forward to your coaching.
Great work Lora! Congrats on doing all your OHS unbroken!
Wow! What an improvement!! Nice work Lora!
Congrats ladies.
400m jog
Wu x 1
Strength: OHS
70,75,80,85,90
WOD: nancy
5 rounds
400m run
15 OHS @ 65#
Was doing awesome until the last round when for some reason I thought the run was the end and s
Congrats ladies.
400m jog
Wu x 1
Strength: OHS
70,75,80,85,90
WOD: nancy
5 rounds
400m run
15 OHS @ 65#
Was doing awesome until the last round when for some reason I thought the run was the end and sprinted with everything I had the last 200m. Shoulder went numb about 5 reps into the last set of OHS. Still numb 45 min later. Also difficult to hold parallel. Not cool.
Time was 18:44
Hope that shoulder numbness goes away soon Jack! Good work tonight!
Thanks Corinna. It’s starting to feel better so hopefully it will be better for 7am class tomorrow. Maybe u will be coaching?
On a side note, sorry to everyone for dropping my bar all crazy. My shoulder was messing me up but I just have trouble giving in.
Mobility, Low Back stretching
V-Snaps + Bridge Extension + Floor Arm Swings 3×15
WUx2, 400m Jog
Shoulder Press 3RM
97-107-117-127-137 (reps PR)
WOD Nancy Rx = 21:35
Well, wasn’t that fun. Back was tired half-way through, but didn’t hurt, just made the running really annoying. Managed to finish Nancy, last time got 4 rounds under 19m. I will take it!
Thanks for the push guys, and thank you Jeff for that last run!
A quote I read online recently… “The workout always wins.” *like*
Good job on this one brother! I feel your pain but glad there was none in your back!
“The workout always wins…” Amen.
Nice work dude!
Mobility Classe was awesome! Thanks Jo!
mobility x 1
Run 400m
WUx1 – OHS against the wall
OHS – 5x 40-45-50-55-60
“Nancy”
5 Rounds of;
400m Run
15 OHS @ 45
Time – 22:40
Thank you SO MUCH to Nicholas and to Shawn’s mom… – MY GOODNESS, can’t believe I foget your name, I talk to you ALL THE TIME!!!…
Thanks for running the last round with me!! That was so sweet of you guys!! And also a BIG THANKS to everyone who pushed me for my last 15 OHS!! I don’t think I could of finish it on time without you guys!! xox
Good job!
You did great. I was happy to get to see your last round of OHS, I was very impressed with how hard you pushed through it!
Thank you SO MUCH!!
Thanks again for the push!!
I thought I was gonna start crying the last set of 15… literally…lol
Way to go Nadine!
mobility
wux1 400m jog
Back Squats
155-175-195-215-225
Time 21:22
Thanks everybody for the push at the end and liam for coming along for the final run pushing me to go faster. Great workout to work on my running. Great job everyone!
Great job lance. Always impressed with your performance.
Another great Mobility Class
MOB x1
Run 400m
WUx1 – OHS against the wall
“Nancy”
5 Rounds:
400m Run
15 OHS @ 65#
T:17:52
No matter how south a workout goes for me, its always nice to know that you have friends that will not let you give up because they all know you’re better than that and they believe in you. Thanks all for the extra push on this one tonight everyone.
Congrats to Amanda and Lora. You are both shinning examples of what Crossfit is all about and I have no doubt you will both make fantastic trainers!
Thanks Eric. Great job on the wod tonight, you were fast!
Awesome perseverance tonight Eric! You always give 100% and you are always so positive which are two of the many qualities I appreciate about you. I hope your back is not too sore!
mob
400 m jog
wux1
strength did OHS x 5
45-45-65-65-75-85-95 (all form.. ) starting to really like this lift..
wod rx
15:17
great job 6:45 class, awesome job by everyone..
Nice work Jeff!
Nice job on the Rx Jeff!
Well done! Fast time! The OHS’s have been growing on me too
Many,many thanks to everyone for their kind words today! It really means a lot to me
Wu x1. Ring rows instead of pullups, my hands are healing from Fran on Saturday.
No strength
Did the mobility class. Thanks Jo.
WOD: “Nancy” with 60#
T = 19:34
PR of 42 seconds with 10# more than last time. I’ll take it
OHS were unbroken so I guess I could have done it RX but I had rounded up my 60% calculation by 3# as it was so I didn’t want to push my luck too much.
Nice job Amanda!
Nice work Amanda. Next time around, 65 lbs for you for sure! Your OHS were solid as usual!
Nice work Amanda!
Congrats Lora and Amanda.
wu as posted
strength
front squats
5@ 95,115,135,165,185
WOD
scaled ohs to 45
time 14:50
Mobility Class — great job Jo!
Made my third batch of anniversary cookies tonight. They don’t stay in the cookie jar long. You gotta make some!!
Nice work tonight Rob!
Push Jerks x 5:
85-95-95-100
WOD: Nancy Rx’d
Time = 17:40
This is the 3rd time in a year that I’ve done this WOD, and each time, it takes me longer. (My PR on this one is 17:06). I struggled in getting low enough on my squats (even though they ALL felt low, Kevin & Jo’s watchful eyes said otherwise…grr). It was the run that killed me though. First 2 felt great, last 3 was more of a shuffle)
Big congrats to the ladies Amanda & Lore on your Level I. 2 great additions to the CFM training team.
Mobility
400m Jog
1x Warm-up
Shoulder Press
5x @15-20-25-30-35-40
WOD “Nancy” 17:12
5 Rounds
400m Run
15 Front Squats with 35# (unbroken)
Great Job 6:45 Class!
Mobility
400m Run
1x Warm-up
Strength – Back Squat x5
135-155-175-195-215
“Nancy”
5 Rounds of:
400m Run
15 Overhead Squats (95#) (Scaled to Front Squats)
Time –>15:18
Great job 6:45 Group!
Way to go Amanda and Lora!
HUGS Amanda! Congratulations!!!