The annual Beach WOD is coming up on Aug.11th. Click on the link above for all the details! Sign up on the whiteboard if you plan on going.
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to July 27/11
Our first Prep Course graduating class! Congrats!
Expect to see a lot of new faces in the regular classes.
Congratulations to all the Prep Team members! Great job on a huge undertaking. Hope to meet each of you in the gym!
I saw the prep member’s numbers at the gym this morning and was blown away. Crazy PRs. Look forward to seeing you at the gym.
Warmup
Front squat (5) 45-80-85-95-105
Cindy rx’d – 15 rounds + 5 pushups.
Did this one a long time ago before pushups were chest to floor and hand release and had 17 and 13 squats….so no PR.
That is a great score Glillyon! You should be real proud of yourself. You look absolutely amazing. Who would ever guess that you gave birth just over 7- 8 months ago? Be gentle on yourself….smiles…
U are the sweetest. Thank you! Needed that today!
Not even 7-8 months ago..barely 6! You’re amazing, don’t be hard on yourself!
Thanks Jo. Hugs
Still a good job Gillyon….probably would have got a PR in the 7am class
Good point, Josh!
15+ rounds is a really great score, Gillyon.
Power clean + Clean + Jerk (1+1+1)
95 105 105 110
Snatch push press + Pause OHS (5+1)
85 85 85
Mary
8 Rounds + 6 pistols
Congrats to all our prep course peeps! Look forward to seeing some of you in our regular classes and seeing your continued progress!
Great score Joanna! Nice job on your lifts too
WU x 1
400m run
Strength: practice muscle up transitions, ring dips, and chest to rings pullups.
WOD: “Cindy” RX’d
5 pullups
10 pushups
15 squats
Score: 13 rounds
Going to try “Mary” at 6:30.
One workout per day. Gym policy.
Ok, I’ll just come to cheer on Brigitte.
Excellent idea! Feel free to work on muscle-ups though.
Awesome. I would love to work on muscle ups!
good work buddy
Congratulations to the Prep Class! Im sure all of you will enjoy the benefits of Crossfit and never look back! See you in WODs soon!
Congrats to the Monday and Wednedsay night prep course group. Hope to see you as full time members at CFM!
WOD: Cindy
15 rounds + 2 pullups
Real happy with this score considering I am usually turning over for my second nap at this time of the morning!
Nice work 7:00 a.m. crew!
Nice score Corinna!
Great job!
Awesome score, Corinna! I don’t know how you find the energy in the morning…it’s all I can do to roll over and hit the snooze button. LOL
WU x 1
400m run
Strength OHS x 5
90-95-100-105-110 (PR#10)
WOD: Cindy
14 rounds + 10 Squats.
I new push ups would slow me down, but was really happy with my air squats. Its all in the hips;)
Awesome #s prep class. There is plenty more PRs where that came from, hope to see you guys in a class soon.
Woohoo! Congrats on your OHS PR. Nice work on Cindy, too!
WU X 1
500m Row
Dead Lift X 5
135-175-185-205-215
WOD “Cindy”
5 Pull Ups
10 Push Ups
15 Squats
12 Rounds
First WoD with small band….pretty exciting
Nice!!
good job. Your pullups were awesome considering first Wod w/ that small band
Congrats on your progression to the small band, Josh. That’s awesome!
Weighted Lunges x12
45-95-135-155
Modified for one handed me
AMRAP in 10min
5 one arm jumping pullups
10 one arm DB bench press (35#)
15 squats
8 rounds + 5 pullups
That looks interesting…
How did you do the weighted lunges? Barbell racked behind your neck?
What is wrong with your arm Kevin?
Strained bicep
Bar is like a front squat. Very tough!
Doing too many bicep curls in front of the mirror again kev?
Congrats to the first Prep Course Peeps! You guys did awesome! It has been great seeing you all progress over the last 6 weeks. I look forward to seeing your smiling faces in regular classes at the gym. You’re more than ready!
Welcome new members!
DeadLift X 5 to 230 (these felt great)
Wod Cindy Rx
17rds 5 push ups
In feb 2012, I was 12 rds and I think in May I was about 13rds
woo hoo for a 4rd PR
Great job on the PR!
A machine as always Darsey.
Great score, Darsey! Congrats on a HUGE PR!
Awesome work Darsey!
Mob
Wux1. Run 400 m
Strength. Shoulder press x1
85 105 110 110 111
WOD
“Cindy”
5pull ups
10push ups
15 squats
————-
11rounds and 0 squats
Rob Brydges
Strength cleans x 5
55-65-75-85-90
WOD Cindy
15 rounds + 6 pushups
First time doing this one, I really liked it! Pullups used to be a big goat for me, love them now.
That’s a fabulous score for your first go at Cindy! Well done
Great score Maria! I hope that I grow to love pushups like the way you do! lol!
Thanks! And I hope to grow to love double unders!
So far Cindy seems to be the favorite pick, 8 – 1 …
Heidi also did Mary with me this morning
Nice!
Nice work prep course.. And welcome aboard, looking forward to working out with all of you!!
Congrats to the prep course graduates!
WU x 1
400m run
Strength: Push Press/Push Jerk It was supposed to be Push Press, but, Kevin informed me I was doing an excellent push Jerk. Anyway, we fixed that on the 3rd set so I did 3 sets of push jerks followed by three sets of push press.
115, 125, 135, 135, 145, 155
WOD: “Cindy” RX’d
5 pullups
10 pushups
15 squats
Score: 13 rounds plus 5 pull ups.
Haha…I used to have the opposite problem: my push jerks always ended up being push presses.
Great job on the WOD.
WU X 1
400m run
Strength – Shoulder Press X 5
95-115-125-135-145
WOD – “Cindy” – Scaled
5 Ring Rows
10 Pushups
15 Squats
Total – 13 Rounds and 8 Pushups
Nice score Jeff, ring rows are a grip killer.
mobility
wu x 1
400m Run
strength – Push Press x 5
95, 115, 125, 135, 145×3
WOD: “Cindy” RX’d
5 pullups
10 pushups
15 squats
Score: 16 rounds (PR 1 round & 15 squats from July 27/11)
Great score Gilles!
mobility
wu x 1 added 10 Push Press, Shoulder Press (45#)
400m Run
strength – Dead lifts x 5
not happening this morning form was really bad rounded shoulder & back drop the weight work with 65#
WOD: “Cindy” 20 minutes
5 Pull ups (blue & small purple bands)
10 push ups (blue band)
15 squats
Score: 15 rounds & 3 Pull ups (First time doing Cindy liked it and my pull ups are back to normal after hurting my left arm over a month and a half ago)
Way to go Rachel!
Mob
Wux1. Run 400 m
Strength. Cleans x 5 95-105-115-125-140
WOD
“Cindy”
5 pull ups
10 push ups
15 squats
————-
14 Rounds 3 pullups
Good work Rob!
Thanks –you too–I came up 1 round short though. But who’s keeping score?
mob, wux1, 400m run
strength: push jerks x5 105,110,115, 120, 125 PR
Cindy
11 rounds + 5 push ups.
push ups slowed me down a lot, but first full WOD with skinny band so very happy with that. good job everyone.
Nice work Kevin! Pushups were tough for me today as well.
I think they were tough for everyone. I was doing sets of one for the last few rounds.
Your pullups were great!
WU x 1
400 m run
Cindy
5 pull ups (green band)
10 push ups (purple band)
15 squats
=14 rds!!
Is a killer but I like it!! Good job 6am!!!
Hey!
The beach WOD sounds FUN !!
Is there people who brings kids and hubby there?
mobility
wu x 1
500m row: 2:11.5
back squat 5rm to #120
WOD scaled with small band and knee push ups after 2nd round
18 rounds + 5 pullups
(got 14 rounds + 3 squats in July 2011 with same scale… pretty happy with new pr… hopefully next time will be Rx)
welcome to all the new blood!
No strength
WOD RX’d: 9 rounds + 6 pushups.
Wow I was discouraged with the pushups..I think I was doing them one at a time after the 3rd round?! Glad to have finally done this one though, I liked it!
Nice to have you back Jay!!
Really excited for the prep class folks, can’t wait to have them in our classes!