Member Challenge – Max rep shoulder press in 2 minutes (65/45#)
Skill of the Week - Free-standing Handstand
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Compare to Nov.28/11
We were on TV! Check it out.
Mobility
WU x 2
75 unbroken double unders (I think it’s a PR)
Front Squat x 5
135-145-155 (back didn’t feel great + time was running out)
WOD: Death By Clean and Jerk at 95#
Score: 8 complete rounds + 4 reps
Last time I did the working @ 85#: 9rounds + 8 reps.
Great job on the WOD Vince! Congrats on your DU’s too! Getting mighty close to the trophy case
WUx2
Strength Deadlift
5x 95-100-105-110-115 (PR of 5#)
Death by Clean and Jerks @ 50#
(9 rounds + 5)
My goal was 8 rounds. I just skimmed by round 9 extending at 1 sec left. I didnt have the legs to start the next round only got 5 in.
Also, ripped hands suck! I’ll need your tips Jack.
hear that crazy clue works fine .
http://www.roguecanada.ca/rogue-gymnastics-grips-5679.php
Thats my secret.
Strength clean and jerks x 5
55-65-75-85 ( 3) 95 (2) 100 x (1)
WOD @ 70#
8 rounds + 8 reps
PR 1 round + 4 reps and used 15# more. Great coaching this morning Kevin
Watched the video, awesome!
Sweet PR Maria! Huge jump in reps and weight!
Cool! That was fun to watch!!
Practiced C&J x3 (first time overhead since injury 2 weeks ago)
65-75-85-95-105-115-125
Wod rx’d
10+7 (old pr was 9+9. Wasn’t expecting that)
Nice race Darrell.
Thanks for all the birthday burpees this morning!
Birthday PR!
Happy birthday!
Happy birthday and great work!!!
Happy birthday coach, thanks for attending a morning class!!
Happy birthday Kevin, video was awesome. Good work everybody.
Happy Birthday Coach! I’m making the kids do birthday burpees lol
Happy B-Day old boy!!! Yeah that was a good race, thanks for he push.
damn it that was me.
*the
HUGE score on the WOD! WOW! Nice birthday PR.
Happy B-Day Coach! Great way to celebrate with a PR on top of that!
Thanks!!
WU x 2
Shoulder press x 5
75-85-95-105 .. stopped there, I didn’t want to use all the juice before the WOD!
WOD RX’d (95#) – 7 rounds + 6 C+J … 3 rep PR, I’ll take it!
Back Squat x5
95 115 135 155 165
WOD Rx’d
6 + 6 (PR from 5 + 4 last time)
Happy Birthday Kevin ♥
Geezuz… That’s crazy! Great work Jo!!!
Nice PR Joanna
WU x 1
32 Birthday Burpees for Mr. Kevin Wood
Deadlift x 5
210-225-235-250 (a little slow this AM, but form felt much better)
Death by Clean & Jerk @ 120#
7 rounds + 7 reps
1 full round less this time, but 40# heavier so I will call it even.
Nice watching Kevin & Darrell race…beasts!
Awesome TV gig! Good job guys and Happy Birthday Kevin!
WU x 1 but did 45 situps, 35 pushups and 1 minute plank
Strength: Clean & Jerk x 3
95,115,135,155,175
WOD:
8 rounds + 5 C&Js
WU X 1
32 B-day Burpees for
Back Squat X 5
225-255-285-305-325
WOD – Death by Clean and Jerk Rx’d
7+5
Wicked job on those squats man!
Agreed! Can’t wait to have those numbers like that.
Cool to watch the bar bend.
Man you are crazy strong!
nice job Jeff, heavy squats!!
Holy freaking back squat! WOW! Nice work!
Nice!
Finally able to watch the Rogers thing. Very very good!
Nice shot of me and Eric’s Fran Face-Off at 8:40. You can totally see my upcoming bald spot!
Yeah but healthy-strong-bald is so much better than couch-potato-bald
Haha thanks!
That’s very true!!
Mobility
WU x 2
Strength: Practiced C & J’s (5)
55,60,70
WOD: Death By Clean and Jerk at 65#
Score: 6 complete rounds + 4 reps
500m Row x 4 (last one at 1:57.8)
Happy Birthday Coach! Hope you have a great day
BEAUTIFUL VIDEO!
Ahh I loved it. I’m so proud to be apart of CFM!
Happy birthday Kev! Enjoy your day!
Mobility
Wu x 2
Strength push jerk
95/ 115/ 135/ 155/ 165 x 5
Trying to keep good form still need work on getting under the bar without going wide. Thanks for sharing the bar Jo
Wod rx’d 8 rounds 8 reps. Would like to have got to 10. wasn’t happening this morning. Fun Wod though.
Happy birthday coach !!! Sending virtual birthday burpees !!!
Mob.
WU x 1
32 Bday Burpees.
Clean n Jerk X 2
95-115-135-155-165
Wod RX
6+5
Um…I said snatch on tv….
Happy birthday, coach!
And without giggling….nice!
Yeah I thought “snatch talk on daytime TV, hmm…”
actually I think u said u wanted to improve your snatch…LOL
Great…..haha!
hahahah
HAHA Awesome
WUx2
Deadlift
5x 145-150-155-160-165 (PR for reps)
Death by Clean and Jerks @ 55#
(10rds + 9 reps)
No Pr, had 3 extra reps last time; but 5 more #
I’d call that a PR! Good job
Happy bday Kev!!
Also thanks for posting the Rogers video, looking forward to watching it tonight.
Mobility
WU x 2
C&J X 3
95-105-115 ran out of time
WOD @ 110#
8 rounds + 8 reps
Got the same as last time but went 35# heavier
Great PR in perspective!
Holy, 35# Congrats!
Great PR Eric. Huge jump in weight
Great job Eric!
Mobility
WUx2
(green band pullups – 7/3)
C&J
5 x 35-40-45 (ran out of time)
Death by Clean and Jerks @ 35
(10rds + 8 reps)
WOD @ 125#’s
5+5
Wux2
Strength. C& jerk practice x3
95 115 135 145
WOD. Death by C&jerk
1rep in first min
2rep in sec min
……
Rounds- 5+4 rx
Rob Brydges
Wux2
32 Bday burpees
Deadlifts
135×5 225×3 275×2 315×1 325×1 355x1pr
WOD rx
10rnds 8
Beast! Nice race you guys had going on!
Crazy score on the WOD! Nice work!
Amazing score man
I should have been facing you
Great work Darrell!
Mobility Class
Clean&Jerk
5-5-3-3-3-3-3-1
95-95-115-145-165-185-205(PR,3RM) -235# (PR,1RM Power Clean)
*(missed jerk @ 235#)
WOD Rx = 9+ 9
** took me a few secs to get my head in the game on that last round, cost me the rep I needed to advance. Next time just start on the clock no matter what.
Great job everybody! Rough WOD!
@ Noon
EMOTM 3 min KBS = 60 (20-20-20) grip was getting slippery, stopped
Great job! Your 235# clean looked really solid and I’m sure it won’t take much to get the jerk too!
P..P…P….PR!
At a boy Mario!
Mobility
WUx1…got all my pull ups with the blue band for the first time!
50 Burpees…don’t ask:)
Push press 35-40-45-50-55×5
WOD
Death by clean & jerks #45
10rounds 10 reps
Great workout!
Great job with the pull ups!! And lots of reps on the WOD!! And burpees…
mobility
Wux1
EMOTM Clean & Jerks
5 mins 3 reps #135
2:30 mins 1 rep every 30 secs #185
WOD RX
9 Rounds +7
Nice job Lance.. you gutted out the last few there like a champ!
Nice work!
Great work Lance!
Mobility class with Jo (lower body)
Upper body part of Mob
WU x 1
Clean & Jerk practice
3 x 40 – 45 – 55
WOD – Death by Clean & Jerk
) was tight and I couldn’t loosen it out with a lacross ball or under a barbell so I decided to go down to 50#.
I thought about doing it with 60# but my left trapezius (I googled the proper term… my anatomy classes were a long time ago
9 rounds + 7
I wasted several seconds at the start of round 10 because mentally I thought that I was done… I don’t know if I could have gotten the extra 3 in to finish round 10… Goal for next time.
Good thinking, if someone feels like they should scale a bit, then do it. Always better to get a lighter more intense workout than a slow drag with chances of injury.
Better safe than sorry! I can’t wait to do it again next time this WOD comes around in the rotation
Mobility
WU x 2 (without pull ups…still feeling the remnants of Friday’s WOD)
Strength: shoulder press (x5)
45(10) – 65-75-80-85-90(3)
Nice sharing a bar with you Monica! I am envious of your front squat form!
WOD as Rx
Death by Clean and Jerks 95#
Score = 9 rounds + 6 C&J’s
PR of 1 full round (had 8 + 6 in November 2011)
Great job 5:45 peeps!! HUGE CLASS! That was fun!
Wow Lora ! That’s impresive !!!!
Awesome progress! Nice work!
You killed this one Lora! Way to go girl!
Excellent job Lora!
Nice work on the wod and congratulations on your PR!! Is there a week that you do not have a PR?
Mobility
WU x 2
Strength : Push Press
5.x 45-55-60-65-70 (PR)
WOD
“Death by Clean and Jerk” at 65lbs
8 rounds + 4
I’ll be honest, I cried a little bit after this one… I lost some skin on my cleans……
Looks like someone needs to go heavier….
Omg you think so !! I was shaking and… crying a little at the end LOL
mob
2xWU
lacrosse ball, foam roll..
Wod Rx
last time was 11 rds and 7 reps at 125
9rds + 7 reps.. second guess myself all night cause I think I had more in me! lol.. room to Pr next time.
You and me both buddy. That type of WOD has a nice way to mess with your mental game.
1 rep?! You HAD to beat me by 1 friggin’ rep?!
Just kidding! Nice work! I think you can stop worrying about taking it easy on those new knees now….
Really by one rep? I had no idea!! Lol
Mobility
WU x 2
Strength: Front Squat x 5
40-45-50-55-60
Thanks Patrick and Kevin for the help and tips.
WOD @ 50#
7 rounds + 5
Squats are looking good.
Thanks, I’m really trying to think off everything to squeeze, push, tighten, etc on everyone. Feeling more natural.
Also welcome to the new peeps from the prep class.. nice to see you out there tonight!! What a great wod to start with, death by anything is awesome!!
WU x 2
Lean & Jerk x 3
125 135 145 150 155
WOD @ 115#
7 rounds + 6 reps I had 8 as a goal, came up short.
Happy B-Day Coach!
Good job Marcel!
WUx2
Practiced C&J:
1 C&J + 1 Push Jerk:
95-115-135-145–155-155-155
WOD Rx: 6 Rounds + 6 (3 rep PR)
Great job Patrick!
This is the Mucle-Up transition video I talked about today without using false grip:
Was close today, on Wednesday it shall happen!
Thanks Sebastian!
Man you where so close on that MU Sebastian, you had it man!
Yeah I remember this, thanks! I’d rather perfect it without false grip.
Mob Wu x 2
Practiced Clean and Jerks
WOD: Death by Clean and Jerks at 45lbs
7 rounds 6 reps
My first “Death by”. I found out in a hurry that the rest periods soon evaporated.
Thanks Kevin and Joanna for all the coaching tonight. I really appreciated the tips on proper form. I am slowly getting it. Stay tuned.
Thanks to you and Corinna for the card.
Happy Birthday Coach Kevin!
WU x 1
Worked on muscle up progressions!
WOD: RX @ 95 lbs
7 rounds + 5 reps : No PR from 2011, shoulders felt tight and sore right from the get go! Tough one for me tonight!
Great seeing so many new people tonight! Welcome!
WUx2
Strength – Shoulder Press X5
65-75-85-95-105×3-105×4
WOD @ 115#
8 rounds + 6reps
Great job 6:45!
We had 3 new CFM members tonight doing this as their 1st WOD, you all did awesome!
WU x 2
Strength
Cleans & Jerks 3′s
55-60-70-75-80
WOD @ 70lbs
=8 rds + 6 reps
Great job! Everyone spoke so eloquently.
Happy B-day Kevin!
WU x 2
Cleans x 3
60-70-80-90-90
WOD @ 70#
8 rounds + 8 reps
oops…that was 75#
Just watched the video. Made me proud to be a part of CFM. Everybody looked so strong! Hands down best line goes to Rob: “……we do a lot of squats & I don’t care how old you are, you still have to sit on the toilet…” Made me laugh out loud! Now that put’s functional movements into a whole new perspective
WU x 2
Cleans x 3
85-95-10–105-110
WOD @ 80#
8 rounds + 8 reps
Had the 9th jerk in up rin round 9 but didn’t have it locked out when Kevin called time – so close… So fun in the gym to see lots of faces I haven’t seen in a while. Guess I should drop into the 4:15 more often!!
Mob
Wux2
Strength: practice Clean & Jerks
Wod
Death by Clean and Jerk @ 45lbs
8 rounds +6 reps
crazy wod, the race for time was really throwing me off. Can’t wait to do this one again, now that i know what to expect.
mobility
WU x 2
practiced Clean and Jerk
Wod @ 120#
7 rds + 5
mobility
wu x 2
practice DU’s
wod – Death by Clean & Jerk 50#
9 rounds + 9 reps
mob
wu x 2
strength – C & J 125, 135, 145, 155, 165
Wod Death by Clean & Jerk @135#
7 rounds + 6 reps
Mobility
WU x 2
Strength – practiced C&J up to 40#
WOD
Death by C&J @ 35#
8 rounds + 5
Mobility
WU x 2
Strength
Clean and Jerk
95,115,135,145,145 x 3
WOD
Death by Clean & Jerks(120#)
Score: 7 rd + 5
6 + 5
120lbs