Skill of the Week – Kipping Knees to Elbows
25-20-15-10-5 reps of:
Pushups
Situps
Jason shows focus
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Skill of the Week – Kipping Knees to Elbows
25-20-15-10-5 reps of:
Pushups
Situps
Jason shows focus
Categories: WOD's
Subscribe to our RSS feed and social profiles to receive updates.
Pumped! Left today’s class with new knowledge on an old movement. I realized that standing is a workout in itself and that I have been (unknowingly) cheating my pushups. Great coaching this morning Jo and Kevin! I know my pushups are going to get better fast.
WOD rx’d – 7:54
My abs are killing me. That round of 20s were brutal.
EVERY round after the round of 25 was brutal….LOL
Nice work, Gillyon!
* was brutal (I hate grammar errors)
Run 400m
WU x 1
Front squats x 5 : 110-120-130-135-140
WOD rx’d – 10:24
When I think I’m starting to master a movement, Kevin and Jo are here to the rescue! Great coaching on the pushup, hopefully it will help me get better at it!
To the Paleo challengers: 5 days left! This is the homestretch, Let’s do this!
Woohoo home stretch! Who’s excited for benchmark WODs?
The good, the bad, the ugly counting…
400m run (no pain!), WU x 1
25 DUs: 2:07
OHS x 1
95(2)-115(2)-120(2)-125-130 (PR)
I find that once I get “locked in” the weight is not the big issue. My knees ratted me out on a couple reps but I managed to correct the problem for the most part.
Pushup Practice (buttox clencheus)
WOD:
25-20-15-10-5 of
–pushups
–situps (with abmat)
Time: 6:30**
Got done close to the 6 minute mark, layed there, and realised I somehow ended on 5 pushups (thanks Jo & Josh)… for some reason I had only done 5 situps the round before so I owed extra situps.
Went back and did them, finished around 6:30. CURSE YOU COUNTING!! DOH!
Oh well, will aim for a nice PR next time!
Cash Out: shoulder-lacrosse ball-pain thing.
400 m run
Wux1
Strength foam roll
WOD push-up practice
25-20-15-10-5
Push-ups
Sit ups
In – 7:24
Rob
400m run
WU x 1
Cleans x 5
95-115-135-155-165
25-20-15-10-5
Push ups
Sit ups( ab mat)
6:12
Nice time man! NEXT time it’s on!
lol ….no worries, I dont mean this as an isult but you probably had me if you counted right…glad you didn’t:)
No, no…I am glad someone mentioned it ’cause I would have left thinking I did awesome and just cheated myself. Talk about a mental breakdown!
Great time Josh! Well done
400m run
WU x 1
Shoulder Press x 5
95-100-110-115-120×3(better form all around though)
25-20-15-10-5
Push ups
Sit ups( ab mat)
6:14
Elba thinks she made me redue the 10′s again. We will see next time this wod comes around.
Kevin and Joanna’s new found Form knowledge will be interesting over the weeks to come.
FAST! Way to go!
I think we will be seeing lots of Kevin and Joanna’s new found form knowledge in the days and weeks to come! Can’t wait!
Mobility
400m run
WU x 1
Strength: Shoulder Press
65,65,75,90,100(4)
WOD push-up practice
25-20-15-10-5
Push-ups
Sit ups (ab mat)
Time – 9:41
I think I may have missed a round.…or part of a round.…or perhaps I didn’t. Obviously I need to hire a counter.
Perhaps we can split the cost?
hahahaha.…sounds like a plan.
Nice work Kevin! Remember when doing this many situps in a WOD was reeeeeeeeally, reeeeeeeeally challenging? You are making great progress.
Thank you, Lora. As always, your positive comments are appreciated.
WU x1
400 m run
Strength: Deadlift x5
95 – 105 – 115 – 125 – 135
Push-up Practice
WOD
25-20-15-10-5
Push-ups
Sit ups
Time – 11:00
400m Run
WU x 1
Shoulder Press x 3
65-75-80-90-97(2)
Pushup practice
WOD: 25-20-15-10-5
- Pushups
- Situps
Time: 9:02
Time was 9:12.
Mobility
400m run
Backsquat 1rep to 215lbs
Some learning on feet position and pushup technique.
WOD: WOD: 25-20-15-10-5
- Pushups
- Situps (with abmat)
Time: 6:48
Push ups get really hard really quick for me. Was only doing 2 reps at a time at the end
Have you tried…you know…clenching your buttox?
Nice back squat, Patrick
Good work on the WOD. I hear you on the push ups getting really hard, really fast. I was doing singles for the last half of most of the rounds. Sucky….
Strength Front squat x 3
400m run
WU x 1
Push ups
Sit ups( ab mat)
time 5:11
Great tips this morning!
Wow Maria, great time!!
Holy speedy!
SWEET time, push up Queen!
Thanks!
I have pushup envy
Mobility
400m run
Wu x 1
Wod
25-20-15-10-5
Pushups
Sit ups (abmat)
4:18 rx
Ab mat really helps to stretch the stomach out. A lot of good pointers this morning. Great coaching Kevin and Jo!
Crazy good time Shane!!!!
Thanks, the chaiffing on my but is paying for that time…lol
Way to go Shane!
Great time, Shane! WOW!!
When you called time…I almost cried. Crazy fast time!
Not sure what I should worry about most: the problems counting the wod or the butt chaffing thing…very worrisome
Use pennies to represent the rounds, then you only have to worry about butt chaffing.
Sounds like a fun wod… Will try it at the hotel in the morning
Did 10 min of rowing plus
Vacation Wod
7 round of
7 squats
7 burpees
Time: 4:07
Burpee.Freak
…but in a good way
WU x1
400 m run
Strength: Deadlift x5
95 – 105 – 115 – 125 – 135
Push-up Practice
WOD
25-20-15-10-5
Push-ups
Sit ups
Time – 16:00
mobility
400m run
wu x 1
strength – shoulder press x 5
95, 100, 110×4, 115×2
WOD: 25 – 20 – 15 – 10 – 5
Push ups
Sit ups
Time = 4:57
Great job Gilles!
Nice work Gilles
400 m run
WU x 1
OHS x 3
75-85-95-105
WOD — Rx’d time – 6:45
Nice!
Mobility
400m run
WU x 1
Strength: Front squat: 15-20-25-35-45
WOD: 25-20-15-10-5
Push ups
Sit ups (abmat)
Time: 11.22.
Push up were hard. Thanks for all the cheering guys!
Good job everybody!
Great work, Mel! Way to persevere!
Wu x 1
Strength: OHS x 5
70,80,90,100,110 (5# pr)
WOD: 25-20-15-10-5
Push-ups / sit-ups
Time: 4:54
Fast time, Jack!
Congrats on your OHS PR.
Fast time man! Way to go!
Mobility
400m run
WU x 1
Strength – Shoulder Press 5 x 35-40-45-50-45 (went back down to work on form)
WOD
25-20-15-10-5
- Pushups
- Situps
Time : 9:22
I had an inner fight today… One part of me was reaalllly frustrated with this WOD and kept telling me that I was not going to be able to finish it. The other half was yelling at me to finish it !!! Then Kevin hit (ok poked) me with a stick and it made me mad and sad at the same time. Woah… Only Crossfit has that effect on me hahahahaha !!! Did not like this WOD. Just saying
Way to push through it Chantal!
You did great, Chantal! There was nothing easy about this WOD. Push ups are one of those movements that can be frustrating because your arms/shoulders get fatigued before you even break a sweat. You don’t feel “tired” but no matter how much you “will” your body to push you up, it just won’t go. Keep practicing these. You’ll get stronger and stronger every day
That’s ok, next time you’ll do better, and the time after that, and the time after that, and….:)
Thanks guys ! I sure did push hard on this one haha ! We all did !!! Next time (and I can’t wait… haha) I will beat this PR
Mob
WU x 1 (ran out of time)
Strenght : cleans 5 x 50-55-60 (x3 to work on form. Thanks Amanda!)
WOD
25-20-15-10-5
Push ups
Situps
Time 9:31
Cash out : Lacrosse ball on shoulder blades… Good stuff!
I just read this funny post on CI-FAM = Crossfit Induced Failure At Math
http://crossfitlisbeth.com/2012/10/10/ci-fam/
Great class Amanda and Kevin!!
hahaha.…very timely post.
I AM NOT ALONE !! Thanks for the link- now maybe we should start a help group!
WU x1
400 m run
Shoulder Press x5 40-45-50-55-60 (x 4)
Push-up Practice (Super helpful!)
WOD
25-20-15-10-5
Push-ups
Sit ups
Time – 10:?? (37 seconds I think… oops)
First time doing push ups from toes in wod
. The were pretty snaky at the end though!
YAY for plank push ups in a WOD! That’s a memorable milestone
Mob+ 400m Run + WUx1
DU Practice = 45, 48(PR), bunch of 15+
Overhead Squat 3-3-3-3-3 = 165# (PR, 20#)
Overhead Squat 1 = 190#(X) Not today
WOD Rx = 6:22
Well that was fun, nice cashout after. Good job everyone!
Double Unders = 45, 48 (PR), bunch of 15+
OHS 3-3-3-3-3-1 = 165# x3 (PR, 20#) – 190# (X) Not today
WOD Rx = 6:22
Good job all! Fun one, nice cashout!
DUs = 45, 48(PR), bunch of 15+
OHS 3-3-3-3-3-1 = 165# x3 (PR 20#), 190#(x) Not today
WOD Rx = 6:22
Fun one, nice cashout! Good job everyone!
Zoooom! Nice time bud!
Holy Crap! And nice OHS too!
20# Pr @165 and you went for 190#?
Crazy OHS weight Mario! WOW!
Nice time on the WOD, too! Zippy!
Mobility
500m row (1:46.8…not my best time but got my heart going for sure!)
WU x 1
Strength: Shoulder press (x3)
65(5)-75-85-90-95
Push up practice
WOD
25-20-15-10-5
Push ups
Sit ups (with abmat)
Time = 7:49
Cashout – lacrosse ball on back/shoulders….ahhhhh.
Great job 5:45 crew
Great job Lora!
Wow nice time Lora! Awesome!
Awesome Lora!!!
wod rx… 8:50… did this at home.. not the same having 3 dogs cheering you on / staring at you…. but it’ll do
We’re you squeezing your cheeks?
As long as the dogs were squeezing their asses and you were squeezing back its all good my friend
400m Run
WU X 1
Strength – Push Jerks x 5
105-145-175-185(1)-185(3)
*Not feeling it for strength today
WOD
25-20-15-10-5
Push ups
Sit ups w/ abmat
Time – 7:12
Well done! Great time, Jeff
Mob+400m Run
WUx1
Strength – Deadlift X5
225-245-265-285-305
Daily planks to 5min
WOD as Rx’s
Time–> 5:52
Cashout – lacrosse ball on back/shoulders
Great job 6:45 folks!
Split Jerks
135×3
185×2
215-235-245 x1 (PR!)
WOD
5:18
SQUEEZE YOUR BUTT!!
Nice jerk!
(not to be confused with “Nice, jerk…”)
my butt and abs are sore already!
Me too!
Nice time
Congrats on your PR!
Wod from toronto hotel
Time 5:13
Great programing for traveling, Kevin!
MOB
400 m run
WU x 1
shoulder press: 5′s
65 -70 – 75 (x3) – 75 (x 5)
25-20-15-10-5 reps of:
Pushups – toes
Situps – abmat
Time: 9:54
Situps with the abmat are so freaking fast!! WHy didn’t someone tell me this before!?! Unfortunatelydoing pushups properly was a bit of a slow process. Welcome home Jo, Kevin and the Bionic Man
Mobility with Jo
Mob
With x 1
Strength : Cleans x 1
95-115-125-135-145-150(pr)
WOD rx’d – 4:52
Sooo fast Eric. I coludn’t believe it when I heard you yell time. Great job!!
Crazy fast time on the WOD!
Congrats on your Cleans PR, too
And congrats on the PR! Throwing some pretty big weight there!
Thanks!
I knew you’d kill this one dude. Wicked fast time!
Mobility
400 m jog
Wu x1 ( pull ups with med blue band and dips with same band).
Push jerk up to 115
WOD
25-20-15-10-5
Push ups / sit ups with ab mat.
Time 7.36
After wod practiced kips, did 1 chin up.
Took the dog for a 40 min walk when I got home.
WU x 1
400 m run
Shoulder Press x 5: 55-60-65-70(x4)-70-(x5)
WOD: Rx’d @ 7:44
My abs hurttttttttt
Thanks for the warning, Gill!
Movember runners?
Mobility
400 m run
WU x 1
Strength – back squat to 55#
WOD
25-20-15-10-5
push ups (knees on the way up)
Sit ups (with abmat)
14:57
This was a killer. So glad I finished, I wasn’t sure for awhile if I was going to. Thanks for all cheering everyone.
You were so awesome!! Good fight to the finish, Amy! I was so proud of you!
Good job Amy!
First, a torture class with Jo for mobility. Then, a regular class with Kevin with some ass clenching. Never a dull moment at CFM!
Strength: Push Press
5x 70-75-80-90(4)-85
WOD rx’d: 10:21
Lots of awesome new information today, thanks Kevin & Jo!
Mobility
400m run
Wu x 1
Wod
25-20-15-10-5
Pushups
Sit ups (abmat)
Time 9:48
Shoulders are killer today 1st real pushups
i did the 10′s twice, as i second guessed my self when the other girls were not where i was. Thought i skipped something, was 2 focused on form for counting lol