Today is a double strength day. Work your way down the strength rotation.
A few pieces of shower etiquette…
1) Keep showers short
2) Take out what you bring in (soap, towels, etc.)
3) Leave fan on when you’re done
4) Place bath mat on rack
Have you seen our new shower?
Midnight WOD
MOB
Stretching.
50-40-30-20-10
Squats
Sit-ups
8:53
Was interrupted on my 50 set of sit-ups… Guys at the plant had a good laugh
Dude, what the hell is in that green concoction anyway?
Way to stay active through some crappy shifts…most people couldn’t do that!
Good job man!
Did you tell them you were forging elite fitness?
IT guy by day…superhero by night??
LOL
Hurray for shower!
Double hurray for double strength!!
Mobility
400m run
WU x 2
WOD: double strength
-push jerk: 5x 95-135-155-135-135 (Pat, thanks for the coaching)
-overhead squats: 5x 95-115-125-135-135
Great work on your lifts, Andy. That’s an impressive OHS
Sorry for the late notice not going to make the 8:30
Mob
WU x 2
Double Down
Push Press 5′s
65-70-75-80-85
Back Squat 5′s
90-95-100-110-115
Nice class, Had a good time
!!! Congrats babe in your first muscle up and happy 1st year at CFM SO proud of you!! and to all my acadian friends Enjoy your day!!
WU x 2
“Double Down”
Push Press x 5
105-120-130-135-140 (PR reps)
Back Squat x 5
155-170-185-195-205 (PR reps)
I forgot to do the cash-out “Hollow Rocking”, but threw in a couple Muscle-Ups before I left…still trying to string two together without jumping down and re-gripping.
…and thanks to Patrick for the Push Press tips, as with your help I was finally able to get past 135#!
Congrats on your PRs today Blake. I’m so impressed with the progress you have made
WU x 2
Double Down!
Push Jerk x 1
95-110-120-130-135 YAY! Matched my previous PR, still happy about it since I haven’t been able to match it since I’ve done it 2 yrs ago!
Cleans x 1
95-110-120-130 (f) – 130(f) and then coach Patrick came to rescue! Went back down to 95 to practice on pulling later on the lift
If you are ever able to make it to an OLY class, I am sure you would find it very helpful. Lots of work on lift progressions. You won’t be disappointed.
YAY for the shower..
In the interest of water conservation (I’m all about keeping CFM green) we should double up where possible?
hahaha!!
Approved!
Does that mean I have to start showering now?
Damn it looks like I was late on this joke. We ARE joking, right? LOL
WU x 2 (got the first 10 weighted pullups with 30#)
“Double Down”
OHS x 5
95-100-105-110-115 (PR 5#) @ 100 was feeling a little weak but Pat corrected my form and ended with a nice PR.
Shoulder Press x 5
95-100-110-115(x4). Third rotation @ 115#, first plateau since joining crossfit.
To top off my 1st year Anniversary doing Crossfit I got my first MUSCLE UP!! WooHooo! Elba wasn’t watching the first one so I had to do another one.
Awesome Trent!
LOL Elba wasn’t watching!!! Congrats on your 1 year and of course your first Muscle Up!!!
Glad I was there to witness it Trent! Way to go!
Awesome Trent!
AWESOME TRENT!! Congrats!! And I LOVE that you did another one for Elba!
What can I say… I am a lucky woman hehe
Yup. You’re both lucky.
So let me get this straight.. the first one was for you (trent), and the second one was for Elba.. are we still talking about MU? my second question, were you able to go again right away or did you have to wait for a little bit? for you second MU I mean! lol
No Jeff, I can do it one right after another, MUs I mean…
YES!!!
Congratulations on the anniversary and on the MU
Happy ONE YEAR Anniversary! Big day for you today. Congrats on the MU and also on your OHS PR. You have made some impressive progress in the last year. I’m excited to see what the next year brings
Great job!
Congrats on the muscle ups Trent, that’s awesome.
Nice!! A double for you Trent, congrats on 1 year and MU!
Congrats Buddy!!!!
Alright Trent on the muscle up.
Thanks all the support guys, it was a nice way to celebrate a crossfit anniversary.
Deadlift X 5 to 245 Pr of 10
Push Press X 5 to 150 PR of 5
Nice work Darsey, your technique was flawless but…
Haha. Gotta love the compliment sandwich. A little good and a little bad.
How’s this for a compliment sandwich; That was good, you suck at Crossfit, so get better!
LOL
Congrats on your PRs, Darsey. Way to go!
Mobility
WU x 2 (dips instead of situps, pullups with purple band and pushups with small band)
WOD “Double Down”
- OHS 5 x 25-30-35-40-45
- Shoulder Press 5 x 35-35-40-45-50 (couldn’t finish my 5 at 50#)
1 mile run (first half with Chantal
)
Big *like* for the shower!! Now would it be frowned upon if me and Amanda used it at the same time? You know, for saving water and energy of course HAHA
Mobility
Warm up x2
Did my first “Muscle up”. Yeahhhh
“Double down”
1- shoulder press
85 95 95 95 100
2- core strength
Plank. Etc…
Rob B
Congrats!
Awesome dude! Big congrats!
Way to go Rob!! You inspired me!!
Congrats on the muscle up…Hell of a day at the gym for muscle ups!
Congrats on the muscle-up man!
Good Job man!
Way to go Rob!
Congrats on the MU Rob!
SWEET! That’s awesome! Congratulations Rob
Nice job on the muscle up!
Thanks. It helps to have great training at the gym.
Sweeeeeeeeeet.
mobility
wu x 2
Double Down
1 – Front squats x 3
65, 70, 75, 70, 75 (worked on my form)
2 – Dead lifts x 3
110×2,110,110,110×2,110 (worked on my form have to concentrate on the way down from my dead lifts)
Thanks Pat for your help and your patience
Trent congrats on you 1 year Anniversary and your 2 Muscle up
Practice skill of the week Hollow Rocks
Front Squat X 5
95-115-135-155-170
Deadlift X 5 (sumo stance)
155-185-205-225-245
AM swam 1.25km
PM
mob
WU x 1
Worked on Muscle-ups with coach Jeff.
“Double Down”
Push Press x 5
95-105-115-125-140 (PR reps)
Back Squat x 5
135-165-185-205-225-255(4)
Worked again on Muscle-ups. Got 1 in a row twice. Yes!!!!!!
Great job on the muscle-up!!
Thats awesome! Its a good day for MUs
Excellent job Rob!
Nice job on the MU!
YES!!!! Congratulations Rob!
I saw it, loved it, Congrats.
Mob, WUx1
DU Practice (got a set of 10)
MU Practice (got my first 2 unbroken, twice!)
WOD: Taken from Crossfit.com (August 10/2012)
- OHS 1-1-1-1-1, then FS 1-1-1-1-1, then BS 1-1-1-1-1
- Increase load after each of the 15 reps.
OHS = 135-155-165-175-185(PR)
FS = 205-215-235-255-265(PR)
BS = 275-285-295-305-315(x)
That was an interesting WOD and what better day to try it. Getting to that last rep for each set is a bit of a mental hurdle, but you know moving to the next lift will feel a bit lighter for a rep or two. But the legs were fatigued at the 315# lift, definitely is within my grasp. Felt good all the way through.
Congrats to all the new members of the muscle-up club! Gotta love it, when it’s been a while, a fire goes off in the gym and we add 3-4 names to the list in one week. Hard work definitely pays off!
nice PRs Mario! That’s impressive!
I second Frank, Impressive job Mario!
You are SOOOOOOOO strong! Those are some big numbers. Congrats on your PRs. The 315# back squat is definitely within your reach
Way to go Mario!! Great day at the gym today!!
Great Job !!!
WU x 2
Double Down
push jerk x5
110-130-150-165-185
OHS x 5
75-85-100-115-125(3) 5# PR
Congrats on your OHS PR, Frankie!
mobility
wu x 2
Double Down
push press x 5
95, 115, 125, 130, 95 worked on my form
back squats x 10
135, 155, 175
Mobility
WU x1
Overhead squat 5s
95-105-115-125=135(PR)
Shoulder Press 1s
125-130-135-140-145-150(PR)
Did an extra set for shoulder press because i felt like i had it and i did yay! Overhead squats felt good too very happy with today.
Congrats on your PRs Lance. Seriously, we are changing your last name to “Armstrong”!
*like*
WUx2
Double Down
One Arm Press x5
25-35-35-35-40-35
Hip Extentions 5 sets of 5
Also did multiple planks, some wall sits.
An attenpt at the skill of the week Hollow Rocks
Great job 6:45 crew!
Cleans x2
135-155-175-190-190-190-190
Split Jerks x2
125-155-175-190-190-190-190
Snatch Pull x3
165-165-165-165-165
Back Squat x2
190-205-205-205-205-205
What a sweat-fest tonight!
Congrats to all the muscle-up’ers. Marie-No was almost our 2nd girl to get one! Very soon!!
Nice work coach!
Big day for MUs…and YES, Marie-No was SUPER CLOSE to getting one. It won’t be long
Cleans x2
110 120 120 120 120
Split Jerk x2
100 105 105 105 105
Snatch Pull x3
105 105 105 105 105
Back Squat x2 (warm up sets @ 95 125)
140 140 140 140 140
Congrats on your muscle-ups Trent, Rob and Rob…and almost Marie-No SO close.
Lots of heavy lifting there, Miss Joanna! Impressive. Your hard work is really paying off
Mobility
WU x 2
Double Down
Back Squat (x1)
95(10)-135-165-195-225-245 (10# PR!)
Cleans (x1)
65(5)-95(3)-115(2)-95(3)(to work on squat clean)-115-125**
**not a PR. Worked on some technique and have a *tweaky* elbow so stopped there.
Love double strength days
Holy crap! Guess I better work on my squat or you’re gonna catch me!
Nice work Lora!
I’m just trying to stay ahead of Chantal L. Blame (credit) her! LOL
LOL, awesome
nice work tonight Lora, you did awesome on the BS, your form was really good right through, thanks for sharing the bar tonight even though we had to “unload” for my sets!! lol..
MOB
WU x 2
Double Down
Snatch 5′s
15-20-30-40-40
No PR for weight but I’m going to call this a “PR for Form”! Thanks Jeff for the attention to detail and encouragement to keep at it. A week ago in OLY I was doing muscle snatch + ohs combo but these were definitely squat snatches
This one is going to be one of my favorites someday in the distant future!
Shoulder Press 3′s
55-60-65-70-75-80-85 (x 2 filed third)
Wasn’t until I wrote the last of it in my book that I realized how many sets I’d done. I’m pretty sure that I would have had the third one at 85# if I knew how to count
Either way the 2 @ 85 matched my one rep PR so that’s encourageing.
Great class Coach Jeff and 4:15ers!
you did awesome at the squat snatches Heather.. you are a great student, and I was shocked that you actually listened to what I had to say!! that is another first at CFM to go along with all the MU today!! lol.. seriously your form improved dramatically over the course of the class.. so impressed!
Proof that you can teach on old dog new tricks!
mob
2xWU
strength BS x 3
95×5-115-135-155-165-185-205-225
cleans
95-115-135-145-155-165 (form suffered here so dropped back) -135
Great day at the gym, nice to see all the PR’s. I wanted to come in today so much but my body was telling me to stay home, so I listened. I’m much better at that now, I think it must come from experience.
Great job Trent and Rob on your muscle-ups!! Wish I had been there to see them!
two Robs for MU today!! Trent, Rob Bridges, Rob Brockbank.. great day at CFM!! Congrats to all!
I just saw that on Facebook! Congrats guys!!
Great work on your lifts tonight, Jeff. Your form looked really good. That attention to detail is going to pay off HUGE!