Skill of the Week – Hollow Rocks
“Abbate”
Run 1 mile
21 Clean and Jerks (155/110#)
Run 800 meters
21 Clean and Jerks
Run 1 Mile
Compare to May 26/11
Beach WOD video!
Categories: WOD's
Subscribe
Subscribe to our RSS feed and social profiles to receive updates.
What great fun!
Just to clarify – Beach wod video “great fun”…today’s wod , I’ll let you know later
Haha!
Cool Beach WOD video = Good Surprise
“TBA” for Mondays WOD = NOT good surprise
Preparing for the unknown is one thing…”Not Knowing” is horrible for my OCD…
LOVE the video!!! Awesome!
Mobility
WU x 1
Strength: clean & jerk to 165 x 2
WOD “Abbate”
Run 1 mile (scale 800m)
21 Clean and Jerks (105#)
Run 800 meters (scale 400m)
21 Clean and Jerks (105#)
Run 1 Mile (scale 800m)
Time: 21:16
Great video!! It was a great time!
Mobility
WU x 1
Clean & Jerk x 2
65-75-85-95-95-105-115(1)
Heaviest clean I’ve done in a while because of my back and it felt great.
WOD: “Abbate”
Run 1 mile
21 Clean and Jerks (155/110#) @ 85#
Run 800 meters
21 Clean and Jerks
Run 1 Mile
Time: 28:27
Great job Vincent! Happy to hear about your back too!
Well done Vincent! Fast time
Nice!
Mob / WU x 1
Clean & Jerk x 2
95-115-135-145-155
…kept thinking of those 120lbs Olympians lifting 345# C&Js…still in awe.
WOD: “Abbate”
Run 1 mile
– 21 Clean and Jerks (155/110#) @ 105#
Run 800 meters
– 21 Clean and Jerks
Run 1 Mile
Time: 28:49
Running still needs work but knees and shoulders felt pretty good. Will add a little more weight next time…did both sets 11/10 with no big issues…except that running thing in between.
Awesome work Blake! Nice time!
For Sgt. Matthew T. Abbate: http://www.crossfit.com/mt-archive2/007523.html
The beach WOD keeps getting better every year. And how about Jeff for opening his home to all, just shows the super nice guy he is. What a great group to be a part of.
WU x 1
Clean & Jerk x 2
65-75-85-105-125-130(x1)
WOD: “Abbate”
Scaled:
Run 800m
21 Clean and Jerks @90#
Run 400m
21 Clean and Jerks @90#
Run 800m
Time: 26:27
Chantal = Awesome
…nuff said.
Well done Chantal! Those are some heavy C&J’s girl!
Mobility
WU x 1
Clean and Jerk x 2
WOD “Abbate”
- Run 1 mile
- 21 Clean and Jerk (at 50#)
- Run 800m
- 21 Clean and Jerk (at 50#)
- Run 1 mile
Time : 29:41
Today was hard but was a great workout ! My goal this morning was to finish under 30 minutes and I did it. Thank you sooooooooo much for the push during our last run Michelle !!!! It was nice running with you
Good sprint at the end girl 
Congrats on your sub 30:00 finish Chantal! Well done
Clean & Jerk x 2 45 – 80
WOD: “Abbate”
Run 1 mile
21 Clean and Jerks @ 55#
Run 800 meters
21 Clean and Jerks
Run 1 Mile
Time: 29:37
Wow! That was a sweat fest! So happy to have Chantal running with me, you definitely kept me going
Great work Michelle! Lots of running on a hot, muggy morning.
Nice work Michelle! Looking forward to working out with you sometime soon!
Warmup
Clean and Jerk (2) 45-65-75-85-95 Should have tried 105
WOD with 65lbs
Time- 27:14
Wow! That was a rough one! For those working out this afternoon…just leave your shirts at home! Great job 8:30ers.
Definitely a sticky one!
Nice time Gillyon!
Wow amazing time Gill !!!
Nice job Gill!
Whoa! Sweet time! Thanks for the tip, but I think I will keep my shirt on. LOL
For the first time since I joined CF, my shirt was on the floor mid workout today haha !! Just couldn’t keep it on and MAN it felt good after !
Show off
Good time
:p
Thanks Kevin for the great coaching during the WOD. Also…GREAT VIDEO,
Way to go Gillyon!
Well i feel kind of lucky working in Nova Scotia for a few days. If I have to miss a WOD this was not a bad one to miss, ha ha. great times all. miss you
Mobility
WUx1
C&Jx2: 65×2-75×2-85×2-95×2
WOD: “Abbate”-scale
Run 800m
21 C&J @65
Run 400m
21 C&J @65
Run 800m
Time-19:14
Glad I did the scale…probably would still be running!!!! Awesome class 0830 peeps!!! Kudos to all that ran the full WOD!!!
Awesome work!!!!
Well done Christine. What a crazy work out! I think I will just cry now and get it over with…
Great video! Awesome day and evening. A little disappointed to be missing this one
But my body needs a little extra rest and recovery.
Could I still go and do something else on my own maby?
I have an apt. at the doctor this week… Tried everything from physio, to massotherapy, they just keep beeing numb, and its been over 4 months now so yeah… I guess I’ll go visit my doctor. STUPID LEGS! lol
Scale the run, row, skip, KBS….
Yes, go see your doctor right away
Yes, I have an apt. made for Friday…
Alright then, I’ll be there tonight
Glad you are seeing your doctor, Nadine. I hope you get some answers. This has to be very frustrating for you. Hugs.
Yes, very frustrating Lora…
I NEVER used to wake up at night! With 2 kids, when I hit the pillow, I SLEEP and I sleep good… but lately, I wake up every half hour, and my legs feels like they’re 100lbs,,, Its frustrating, yes, and scary…
And the scariest thing is that its not only my 2 legs… both my arms too…
Just hope the doctor dosen’t just send me home with exercises to do like she always does… Tried that with physio, didn’t do a thing…
But enough with the whinning!! lol I hate complainning! Im super excited to go back tonight! Too bad I had to miss the beach WOD… be cool if we have another one before summer’s over! Why not??
Just read your post Nadine and it really concerns me. Kevin is right, go see your doctor right away and be persistent until you get answers.
I will…
I wont let her send me home with exercises to do… like I said, already tried that!
There must be someone she could refered me to.. like someone who specialise in “pinched nerves” or something… I don’t know, I have no idea what this could be… but hopefully she’ll send me to the right person…
Great Video Kevin!!!Thanks again Jeff and Lora for hosting this great beach WOD!
Awesome video! Awesome day! Awesome people! I want to do it again this weekend!!!
Am I the only afternoon/evening class person with anxiety over this wod?
Not you are not!!!
Nope…been fretting about it since this morning. Gonna have to put my big girl panties on for this one….
Right there with you Amanda. Drinking lots of water and trying not to think about the running
Nop… I’m wondering if my energy level is good enough for all that running!
Only one way to find out
To be honest, running actuallty felt not so bad! Overall it was actually an awesome WOD! I kinda liked it (Someone mark my words, I usually hate running)
WU X 1
Clean & Jerk X 2
95-115-125-135-145
Wod (scale)
1 mile scaled to 800m
21 Clean/Jerk @ 120#
800m Scaleed to 400m
21 Clean/Jerk @ 120#
1 mile scaled to 800m
Time 26:47
Those were some heavy C&J’s my man… next time I’ll lift heavier and you can run further and we’ll both kick own own butts!
Nice work man.
Thanks guys.
Blake if we went weight for weight and step for step than you would have to ce back for me.
Crazy heavy c&j!
WOW…heavy clean and jerks for sure! Well done
Strength
cleans @ 70% for 3 reps
35-40-45-50-55
WOD “Abbate”
- Run 1 mile
- 21 Clean and Jerk (at 45#)
- Run 800m
- 21 Clean and Jerk (at 45#)
- Run 1 mile
Time : 30:45
Wow, that was a tough one! It felt like maybe I could have added a bit more weight to the C&J, next time!
Great job Jenna! Tough one in the heat today.
Thanks Lora:) Oh the heat…but we made it through it!
GReat job on a tough one Jenna!
Thanks Heather! You did great, quick time:)
Can someone et my time GOTTHE workout today? I forgot to write it down haha
28:10
WU x 1
Strength: clean & jerk x2
95-115-135-145-165
WOD “Abbate”
– Run 1 mile
– 21 Clean and Jerk (at 115#)
– Run 800m
– 21 Clean and Jerk (at 115#)
– Run 1 mile
Time : 33:13
nice job on the WOD Frankie..
Great work Frankie! Way to push through on those runs!
WU x 1
Strength: clean & jerk
5x 35-40-45-55
3x 65-70
WOD “Abbate”
– Run 1 mile
– 21 Clean and Jerk (at 55#)
– Run 800m
– 21 Clean and Jerk (at 55#)
– Run 1 mile
Time : 32:25
Holy bananas!!! That was a doozy! I somehow managed to enjoy it. Mainly because my clean and jerks have greatly improved (thanks Jo!). I think I could of went a little heavier if I had a little more energy (weekend was rough on me).
Was another race with Lora!! the last 800m was very challenging as I thought I was going to puke but refused to slow down since I know Lora was going to pass me if I gave her the chance!
Good run Lora!
Nice job Miss Val! It was all I could do to keep up with you. Was hoping you would fall and give me a chance to pass…but no such luck! LOL!
Almost lost my lunch! If I would of took that last 800m easy, you would of passed me for sure lol
WU x 1
Strength: clean & jerk x2
55-65-75-85-95
WOD “Abbate”
– Run 1 mile
– 21 Clean and Jerk (85#)
– Run 800m
– 21 Clean and Jerk (85#)
– Run 1 mile
Time : 32:94 right Pat?? Good job guys!! what a WOD!! It felt good to do all the running!!
You did awesome, great job!!
Wowzers! Great job Elba!
I can’t believe how fast you’ve gotten at running!!
Wow Elba! Great job, and heavy heavy C & J!
Nice work Elba! Heavy C&J for the WOD and you did the full runs! Awesome!!! I’m proud of you!
Great work Elba! You push yourself so hard and I respect that tremendously!
WU x1
Strength : Clean & Jerk x2
50-55-60
WOD “Abbate” (Scaled)
800m Run
21 Clean & Jerk @ 45
400m Run
21 Clean & Jerk @ 45
800m Run
Time : 23:54
Had to modify “Abbate” today due to elbow and shoulder injury.
WOD “Abbate”
– Run 1 mile
– 21 Clean and Jerk (one arm with 53lbs kettlebell)
– Run 800m
– 21 Clean and Jerk (one arm with 53lbs kettlebell)
– Run 1 mile
time: 26:50
Booooo for injuries
nice job on the “scale” Pat, I”m thinking your version looked substantially harder!!
There was nothing easy about that modified version you were doing! WOW! Great work!!
Mob
WU(+)x1, 16 reps each
Volume Training – Double Unders
EMOTM (20 mins) – Double Unders
**1 set, max reps DUs every min, try for up to 30 s, then rest until next min.
7-1-2-1-9-4-1-2-3-3-4-12(PR)-18(PR)-3-4-6-6-16-3-9 = 124 reps (PR by 72 reps)
(New DU PR = 18, old = 10)
WOD: “Abbate” @ 135# = 41:59
I knew this was gonna kick my ass, didnt think it’d be that bad. No gas in the tank tonight.
Good job guys!
Nice work Mario, way to persevere.. knew you’d finish it off!
Congrats on your DU PR! I saw that huge smile come across your face when you got it! Way to push on the WOD! That was a tough one!!
Mobility
WU x 1
C & J x 2
65-95-115-125-135
Abbate
Run 1 mile
21 C & J @ 105 lbs
Run 800 m
21 C & J
Run 1 mile
Time – 35:05
38 sec. over last time. My ankle locked up on the 800 m & last mile, had to walk quite a bit tonight. Good workout though, I enjoy this one.
Sorry to hear about your ankle
Great job getting through all the running with it acting up. You really are a “tough mudder”.
WOD: RX @ 110 lbs
Time: 34:48 Did this one last year with 100lbs and my time was 31 something.
Tough WOD. The push jerks were push presses as usual!
Great work 4:15 p.m. class!
You are a BEAST!
You’re my hero! Nice job Corinna
Way to go Corinna! 110# is no joke! Thanks for the encouragement to do Rx. Without that, I would have scaled for sure.
NICE RX!!
WOW. You are a beast! A pretty beast of course!
Thanks everyone!
WOW! Good job Corinna! That’s amazing:)
Awesome as usual!!
mobility
wu x 1
strength – Clean & Jerk x 2
35, 45, 50, 55, 60, 65, 70, 70
WOD : Abate
scale – 800m Run
21 Clean & Jerk (50#)
scale 400m Run
21 Clean & Jerk (50#)
scale – 800m Run
Time = 19:35 ( no PR but used 5# more in my C&J and the run felt good)
cash out – stretch
mobility
wu x 1
strength – Clean & Jerk x 2
95, 115, 125, 135, 145, 155, 160
WOD : Abate
scale – 800m Run
21 Clean & Jerk (105#)
scale 400m Run
21 Clean & Jerk (105#)
scale – 800m Run
Time = 20:12 (7 sec faster from last time and but run instead of rowing)
cash out – stretch
Strength: Clean & Jerk practice
2x 65-75-85-95
WOD: ‘Abbate’
- run 1 mile
- 21 clean & jerks (scale: 70% = 80#)
- run 800m
- 21 clean & jerks
- run 1 mile
T = 37:48
Thanks for letting me do the whole thing, Kevin.. That was the farthest I’ve run so far this summer and I didn’t want to scale it. My running needs a lot of work and I was glad to be able to push my cardio. Great workout.
Good job on finishing that one! In the heat too!
You did AWESOME Amanda! I’m so proud of you for doing all the running on this one. I was brutal in this heat, but you got it done!!
Nice work Amanda! Those were heavy C&J and it was a hot one today:)
Great work Amanda! Kudos to you for pushing yourself on our cardio!
Awesome work!
Wu x 1
Practice clean and jerk
Strength: clean and jerk x 2
95,115,135,145,155,165
WOD: abbate
Run 1 mile
21 c&j @ 110
Run 800m
21 c&j @ 110
Run 1 mile
Time: 25:05
Loved this WOD. Got my fastest mile ever tonight @ 6:45. Thanks to Shawn for being a fast moving target in front of me.
awesome job man, yah had some wheels tnight.
Thanks alot. I give all credit to cleaning up my diet. It is doing great things.
c & j up to 165 with jeff
wods as rxd, 28:01
Mobility Class @ 5:15
OMG those “superman/hollow rocks” make me dizzy!!!
WU x 1
Clean and Jerk practice as a group
Strength: C&J (x2)
65-85-95-105-115-125
WOD “Abbate” as Rx
Run 1 mile
21 C&J @ 110#
Run 800m
21 C&J
Run 1 mile
Time = 32:33
Did this with 65# last year in 27:30…run times likely similar but C&J took a lot longer this time.
Wasn’t planning to do this Rx, but I caved to peer pressure. Thanks Marie-Noelle and Corinna for setting the bar.
Great race on the runs Val. You are fast! You kept me going for sure. One of these days I’m going to catch you!!
Awesome job 5:45 crew!
Very impressive Lora – this one was a beast!
You are so strong!
2 to 1 Lora
I have a feeling I wont be leading for long lol!
Great job on this one Lora, very few pauses on your Clean and Jerks.. thats the way it should be done.. awesome!
An extra 40# from last year and only a few extra minutes on your time. So impressive!
Rx’d! Wow!! You gals are my heroes!
Awesome work Lora. I knew you would do great with this one!
Wicked!!! Knew u would kick a**!!
WU x 1
Clean and Jerk practice as a group
Strength: C&J (x2) Thanks for sharing the bar Shawn..
95-135-155-165
WOD “Abbate” as Rx
Run 1 mile
21 C&J @ 155
Run 800m
21 C&J
Run 1 mile
Time = 30:42
live and learn, great lesson!
I’m going to say that this was the worst I’ve felt after a Wod in a very long time.. it sucked the life out of me, apparently eating a bag and a half of popcorn, Large pop, and a double size mars bar yesterday at the movies may not be the optimum way to prep your body for a wod like this? lol.. who knew?
Great job 6:45 class.. everyone did a great job today in this heat.
So proud of you for doing this Rx! That is a lot of clean and jerks at 155#! Your runs were quick too! Way to go!!
Nice Job Jeff!!!!
Awesome time!!!
MOB
WU X 1 (with T2B)
Clean and jerk group practice
Strength clean & Jerk
70-80-90-100-110-120-125 PR of 5 on the cleans
WOD ABBATE scaled
800 m run
21 c&j at 70% (85#)
400 m run
21 c&j
800 m run
As usual the running was difficult and sadly I was the only one at 4:15 scaled – even though it was the right decision it still burns. First 21 Clean & jerks were the hardest – I didn’t really have a strategy, but 2nd 21 were better (5-5-5-3-3) 70% was perfect weight but my palms have new raw spots below my pullup callouses. Ouch!
Stayed for Mobility class.
To all who did this in the heat and didn’t scale – you guys are hard a$$e$ in the extreme!!
Time 26:29
Strategy???? WTF? how the hell to you plan for going to hell and back? lol.. great job Heather!!
Great job today Heather! You pushed hard! Always a pleasure to work out with you.
And don’t beat yourself up on this one.. Most days you leave the rest of us in the dust.
I totally agree with Amanda! You put your heart and soul in every WOD Heather and to top it off, you look freaking amazing!
WUx1
Clean & Jerk
95×5 135×5 155×3 165×2 185×1
WOD @ 135#
26:49
Got to meet pukie this morning, took 2 years but met him. Taking a month off is brutal.
Ohhh Darrell sorry about your encounter with pukie!!
Nice to have you back Darrell!
WUx1
C&J 5@ 65-70-75-80-80
WOD scaled to rowing;
1000M
21 c&j @ 65
800M
21 c&j
1000M
Time – 24:05
WOW!!! No wonder I had minor panick attacks before doing this WOD…
What a WOD to start back after a week off…
Feels great to be back!!
Wod @ 105
Time ; 31:08
Mobility
WUx1
practice cleans
WOD: “Abbate”-scale
Run 800m
21 C&J @45
Run 400m
21 C&J @45
Run 800m
Time-19:39
Used 45# to work on my form
Thanks Amanda for your help with my cleans!! woot woot!
Mobility
WU X1
Practice cleans
WOD: Abbate
Row 1000m
21 C&J @ 115#
Row 500m
21 C&J @ 115 #
Row 1000m
Time: 17:13
Had to row to due injured foot
WUx1
practice cleans
Strenght Clean & Jerks x2
75-95-105-115-125-135-145
WOD @ 115#
T – 29:32
Happy with the C&J consistently. Paced my self as Kevin recommended