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AMRAP in 20 min
5 Hang Power Cleans (155/105#)
1 Muscle-up
5 HSPU
1 Muscle-up
Compare to Jan.19/12
New member Matt is really enjoying CF!
Mob
Wux2
Strenght- Front SquatsX5
55-60-65-70-75
Thanks for the Tips Chantal!!
Wod:
AMRAP in 20 min
5 Hang Power Cleans 55#
1 Muscle-up-scaled to 3 Pullups, 3 Dips
5 HSPU-Scaled to 10 Hand Release Push Up
1 Muscle-up- 3 Pullups, 3 Dips
Total: 8 Rounds
First Class back in 3 weeks it was a GOOD ONE. Nice seeing new faces at 6am
First class with Coach Mario- Great Job!! Also Thanks to Chantal Teachers Pet for telling coach that the scaling was not 1 Pushup but 10!! Still Love ya tho 
Welcome back Leesa! Nice score on the WOD too!
Thanks!
And Chantal did the right thing.
I didn’t want to be the bearer of bad news – but yet wanted to be able to compare to my last resuls accordingly. Sorry guys, but I meant it when I said I loved yous! *sad puppy eyes*
Just bugging you it was the right thing to do!! We still Love you!!
I think I missed Counted at the Gym and Actually got 9 rounds even
Welcome Back!
welcome back!
Welcome back Leesa! It was nice running into you this morning
Wux2
MU transition practice
Hang Power Cleans
135×10 – 155×5 – 165×5
Wod:
AMRAP in 20 min
5 Hang Power Cleans 135#
1 MU
5 HSPU-Scaled with 25# plate and ab mat.
1 MU
Total: 11 Rounds & 5 HPC
I think I said this before but I need to try just ab mat for HSPU next time. Would like to attempt this WOD RX when it comes up again.
PS – Thanks Mario for correcting my HPC form, I know what to focus on for next time.
Wicked score Trent! Nice work!
Mob, WU x 2
Cleans
95×5-135×5-155×5-185x fail… ran out of time
Wod AMRAP 20 min
5 HPC 155# scaled to 120#
1 MU scaled to Jumping MU
5 HSPU scaled to 45# plate and ab mat.
1 MU scaled to jumping MU
12 rounds….could go a little lower with HSPU scale.
I agree. You have the kip figured out. Try a 25# plate + abmat next time for HSPUs. You will be doing them Rx in no time!
WU x 2 – did pullups on a green + skinny purple band YAY (Was previously on the big fat black one – Thanks Rachelle and Leesa for pushing me to try it)
Front squats x 5
105-115-125-135-140 (failed rep #5)
WOD (scaled)
AMRAP 20 mins
5 HPC (60% = 80#)
3 Pullups (green + purpple) + 3 paralette dips
10 HR pushups
3 pullups + 3 dips
Total 9 rounds + 5 HPC …. Not very far from my old result (9 rounds + 8 pushups) BUT I USED A SMALLER BAND and more weight
Great Job!! Knew you could do it
Awesome progress on the pull ups Chantal! That’s fantastic!!! Great job on the WOD too!
mobility
wu x 2 add figure 4, KBS 35×2
strength – Dead lifts x 5
110, 120, 120, 125, AMRAP 125 got 7
WOD : AMRAP 20 mins
5 Hang power cleans (45#)
scale – 3 Pull ups (blue & purple band)
3 Dips parallette
scale – 10 HR Push ups (2 rounds plank rest Knees form was suffering)
scale – 3 Pull ups (blue & purple band)
3 Dips parallette
Total rounds = 9 rds & 5 HPC (almost 2 rds PR with 10# more on my HPC and small band for my pull ups)
Mob
Wux2
Strength- Shoulder Press
70-75-85-90-95
Wod:
AMRAP in 20 min
5 Hang Power Cleans 95#
1 Muscle-up-scaled to 3 Pullups, 3 Dips
5 HSPU-Scaled to 10 Hand Release Push Up
1 Muscle-up- 3 Pullups, 3 Dips
Total: 7 Rounds + 10 HR PU
Great score!
Mobility
Wu x 2
No strength today did some extra mobility, practice mu and hspu
Wod amrap in 20 min
5 hang power cleens @ 135 could have handled the 155
1 mu
5 handstand push ups rx height with kipping (first time at rx
1 mu
9 rounds and 5 HPC.
First time doing muscle ups other than a couple practice ones, very happy with that and happy with rx height hspu’s. Yay. Tried to keep up with trent but just didn’t have the muscle ups quite perfect yet. Had 1:00 left and just couldn’t get the next mu, shoulders were done. Great job coaching g this morning Mario and great job to all the 6am er’s.
Nice job on the WOD!
Man you did awesome. RX next time for sure.
Mobility
WU x 2
Skipped Strength
WOD
AMRAP in 20 min
5 Hang Power Cleans 120#
1 Muscle-up-scaled to 3 Pullups, 3 Dips
5 HSPU
1 Muscle-up- 3 Pullups, 3 Dips
9 Rounds + 2 HPC … Was hoping for 10 Rds but happy I pulled off this WOD this morning.. Lots of fun!
Nice meeting you Caleb!
Nice work dude! Getting in to some heavy cleans!
MOB
)
WU X 2 (5 skinny purple + 5 X 2skinny purple – Thanks Evan
Front squat 1′s
95-115-135-150-160 (Hit my old PR – YAY!!)
WOD (Should be named “Scale-the-crap-out-of-it-WOD”)
AMRAP in 20 min
5 Hang Power Cleans 110# (as 75#)
1 Muscle-up (as 3 Pullups, 3 Dips – both with blue bands)
5 HSPU (as 10 HR pushups)
1 Muscle-up (as 3 Pullups, 3 Dips – both with blue bands)
Strength has been SUPER hard lately and all my posted PR’s look like they belong to someone else – until yesterday!! 5 lb PR yesterday and hit my old PR for front squat today. Got a little teary-eyed I was so happy
As for the wod – notes for next time…
1. Try pike pushups between now and then and put them in the wod.
2. Use skinny purple band for dips – couldn’t find one to use today – some ninja must have stolen them overnight ’cause there were tons yesterday…
3. Use 2 “old” skinny purple bands for pullups – blue band was too helpful.
4. This workout sucks for 20 minutes but it probably won’t kill you – using bands kills the transition time but also gives you a little bit of a needed break.
Love you 7 a.m. crew (still worried that the 6 a.m. crew are lunatics…
)
Forgot to add: 8 rounds even!
Heather, I was really impressed with your perseverance this morning. That was a tough WOD (even with the transition “breaks”)…mental fortitude is certainly NOT one of your goats!
And congrats on your front squat (re)PR. Your form was solid!
WU x 2
Skip practice with thick rope.
Test #1 – Stay in place (Started well but happy-hopped around a bit…good wrist rotation though)
Hang Power Cleans
95(5) -115(5) – 125(5) – 135(3) – 135(3)
WOD:
AMRAP in 20 min of:
– 5 Hang Power Cleans @ 135#
– 1 Muscle-up
– 5 HSPU (rx’d height)
– 1 Muscle-up
8 Rounds + Muscle-Up #1
Felt good, everything could have been a bit faster but I am happy with the result.
HPC’s were heavy but manageable (thanks to Kevin’s mid-WOD tips!).
Tough WOD, lots o’sweat, lots o’ fun with my fellow Nooners!
Nicely done Blake! Speaking of heavy cleans
Thanks!
So much technique to improve! It’s been a nice couple days to work on my “hang” lifts…not something I get a chance to do often!
WOD
AMRAP in 20 min
5 Hang Power Cleans 80#
1 Muscle-up-scaled to 3 Pullups, 3 Dips
5 HSPU-Abmat and 10# plate
1 Muscle-up- 3 Pullups, 3 Dips
8 rounds + 5 HPC and 3 pullups
WU x 2
Daily Back Squat 1Rep:
155-185-205-225-235(PR)
Row 500m: 1:45
Modified WOD due to sprained wrist
5 Sumo Deadlift High Pulls (70# kettlebell)
3 Pullup – Toes 2 bar combo
5 Pushups on Paralletes
3 Pullup – Toes 2 bar combo
Score: 12 rounds + 5 pushups
Saw LOTS of great results on the board today. Can’t believe how fit CFM is getting.
Just did some weighted chin-ups tonight.
25×5
35×3
45×2
55×2
65×2
75×1
85×1 (matched PR)
mob wux 2
strengh push jerk x5 95 115 135 145x 3
amrap
5 hang power clean 115 #
1 mu scale 3pu and ring dip
5 handstand push up scale pike push up
1mu scale 3 pu and ring dip
9 round 3 ring dip
Mobility
WU x 2
strength : Back squat x 5
135 -145-155-165-175
Thanks for sharing the bar Kimmy ,
WOD
AMRAP 20 mins
5 hang power cleans (120#)
3 pull ups and 3 ring dips ( kipping pull ups and blue band for ring dips
2 pike push ups (from toes)
3 pull ups 3 ring dips
9 rounds and 3 pullups and 3 ring dips
Mobility
WU x 2
Strength: Deadlifts @ 5×75-80-85-90-95
WOD:
AMRAP 20 Mins
5 Hang Power Cleans (155/105#) (@70% = 35#)
1 Muscle-up (did 3 ring rows, 3 paralette dips)
5 HSPU (did 10 HR push ups)
1 Muscle-up (3 ring rows, 3 paralette dips)
SCORE: 6 Rounds + 10 HR Push Ups
A personal goal has been to move away from Ring Rows and get over my issue (whatever it is…) with pull ups. Tonight, I did pull ups in my Warm Up, using the black band. Mind you, I did 6, then finished with ring rows, then 4 and finished with ring rows, but the pull ups were in there. It’s a little thing but it was a breakthrough for me! Ha ha!
And thanks to Coach Ron for the great tips and encouragement!
Great job going for the pullups, Robyn. Onward and upward.
Thanks.
That is awesome Robyn! Keep it up!!
Thanks, Tania!
I did CrossFit for one year before I got the guts to move away from ring rows and into the bands (with a small push from Jeff
) that was 2 weeks ago. I have no idea what I was scared of. It is only going to get better from here so stick with it!!
We did them in the prep course and that was the last time I tried them. I’m not sure what kept me from doing them. No, that’s not true – I had this paranoia that I’d fall or do something stupid while in the band and make a huge scene.
Even today, I had to try them when everyone else was out of the warm up room. 
I’m SUCH a dork…
My sentiments exactly. My foot still shakes uncontrollably in the band sometimes when I over think it. I also was scared to move to a higher box for box jumps in case I fell. And I did. Several times. No big deal right. We’ll only get better the more we try!
Yeah, I did a face plant the first time I did a 12″ box jump, so I quickly started telling myself that it would happen every time, so I HAD to stick with something smaller. Just recently, I started using the 12″ box jump. It was a huge step for me (pardon the pun).
It’s really all just a series of little victories, I think…
small push from jeff? I believe I had to tell you I’d bitch slap you if I ever saw you near those rings again? lol.. great job Kimmy, and you can do the same Robyn.
Yay for pullups!!!
Pull ups?!?! Yippppeeeeee! Congrats Robyn. You are making great progress.
WU x 2
No Strength…arrived a bit late, so rolled out some kinks with a lacrosse ball.
WOD:
20 min. AMRAP
5 Hang Power Clean @ 75#
3 pull up + 3 ring dips (no bands)
5 HSPU with ab mat & 10# plate
3 pull ups # 3 ring dips
6 rounds + 5 HPC + 3 pull ups
Not a big score, but happy to have done it without bands. Surprisingly, the pull ups felt good for a change. Ring dips, however, killed me on this one.
WU X 2
Strength: Cleans 5 x 65, 65, 70, 75, (ran out of time)
WOD:
5 Hang Power Cleans #50
3 PU (Blue and purple band + 3 Dips (blue band)
10 HRPU
3 PU (Blue and purple band + 3 Dips (blue band)
11 rounds +3 dips
Thanks to Christine for sharing the bar and giving many tips on what to do next to achieve some of my goals. Thanks also to her for encouraging me to do my dips using the rings during a WOD.
Matt is enjoying Xfit! He is addicted like me… checks the WOD first thing each morning regardless of whether or not he is going to the box that day!
*like*
It’s nice to have another addict in the office! We’ll have the fittest Credit Union around!
WU x 1
WOD: AMRAP 20 minutes
5 HPC@ 105lbs
1 jumping muscle up progression
5 HSPU’S RX
1 jumping muscle up progression
8 rounds + 2 HSPU’S
Super stoked about the fact that I did my HSPU’S RX!!! Yahoo!
Great job coaching tonight Ron. A big group, a variety of different scaling options, a few members with injuries and throw a 20 minute WOD into the mix!!! You did very well coaching my friend!
Fun night!
Yay for you Corinna! great job!
nice work Corinna, congrats on the HSPU!
Mob Wu x 2 blue band
WOD: AMRAP 20 MINS
5 Hang power cleans at 45lbs
3 pull ups green band
3 paralette dips
10 HR push ups from toes
3 pull ups green band
3 paralette dips
6 or 7 rounds ( accidently kicked my pennies) and 7 very sad looking push ups.
I enjoyed that work out. Next time I will try blue band for the pull ups.
Thanks Ron for all the tips. Glad to see all the 6:45 gang.
mobility
Wux1
Shoulder Press 3s
95-120-120-120-120
WOD AMRAP 20 mins
5 Hang Power Cleans
3 Pull ups
3 Ring Dips
5 HSPU
3 Pull ups
3 Ring Dips
8 Rounds
Mobility, WU x2
Strength Back Squats x5
145-155-160-165-170
WOD
5 HPC 95#
3 pull-ups with blue and black band
3 Paralette dips
5 pike push ups
3 pull-ups with blue and black band
3 Paralette dips
9 rounds and 5 HPC
Not feeling 100% today but exceeded my expectations for this WOD. Probably could have gone Rx on the HPC weight but it wasn’t feeling right tonight. I am going to keep working on moving down the bands on pull-ups and getting stronger with my dips.
Look at you go! Wow, such strength!
Impressive! 
Yay for bands for pullups instead of ring rows!! big smile
Nice back squats Kimmy
So happy to see you up on that pull up bar during WODs. I’m glad Jeff was able to nudge (threaten?) you into trying.
Mobility
WU X 2
No strength – 2 500m rows instead (1st – 1:37.1 (5 second PR) 2nd – 1:39.7)
WOD
5 Hang Power Cleans 135#
1 MU – Scaled to 3 Pullups with black band and 3 Paralette Dips)
5 HSPU – Scaled to 10 HR pushups
1 MU – Scaled to 3 Pullups with black band and 3 Paralette Dips)
Score – 7 Rounds and 10 Pushups
mob
2 x WU
skip strength as a little too yacky, and a little too lazy!
wod Rx
10 rounds + 4 HPC
grip killer, had a really hard time with last few MU only because I couldn’t hold onto the ring.
thanks for the mid wod tape job Lora.
awesome wod, so many peeps in the 6:45! great job everyone.
Wicked job @ Rx!! Those are some heavy HPCs!
Wowza! Nice work Jeff!
Great job on this WOD tonight Jeff!
Mobility
WU x 2
No strength
Practiced jumping MU’s and HSPUs
Practiced HPC’s (x5)
45-65-85-95-105#
WOD (scaled)
AMRAP 20min
5 HPC @105#
1 jumping muscle up
5 HSPU (25#+abmat for 2 rds, 25#,10# + abmat for remainder)
1 jumping muscle up
Total = 9 rounds + 5 HSPUs (only one cursed jumping muscle up short of 10 rds!)
In Jan 2012, had 8 rounds + 3 pullups (in first round). Back then scaled to HRPUs(x2) and Pullups (3) + Ring Dips (x3). Today was a completely different workout because I scaled differently, so its hard to compare.
Great job 5:45 crew! Fun class Coach Ron
Oh and 95# last time.
its not hard to compare at all, cause there is no comparison, huge improvement! well done and your strict HSPU look awesome!
Dan
MOB
2 x WU
Strength Dead Lifts x5
95,105,115,125,135
WOD
Hang Power Cleans 95#
1MU scaled up to 3 pull ups 3 dips
5 HSPU scaled to 10 push-ups
1MU scaled to 3 pull ups 3 dips
6 rounds
Awesome class . I am likening it more and more every time I go . Couple war wounds but they will heal . Thanks for the tape job Laura .
nice work Dan, and the wounds would heal in time, if you weren’t doing anything else! you’ll just keep ripping them open now all the time! lol.. good times!
Oh, you are hooked!!! Happy to help with the tape. Too bad we didn’t do that BEFORE you ripped.
Kevin has a video on hand care (which I am going to try to post here, if my brain can figure out how). Great advice for when your hands heal up.
http://vimeo.com/19169095
Mobility
Wu x 2
Strength
Back Squat
135,145,155,165,180 x 5
WOD AMRAP in 20 Min
5 Hang Power Clean 115#
1 Muscle up/ Scaled to Jumping
5 HSPU / RX for 3 rd’s then added abmat
1 Muscle up/ Scaled to Jumping
Score 7 rd + 1 Hang Power Clean