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Newsletter!

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February Newsletter!

Today is the first Change for Change, so if you want to sub today’s workout with another one from January, please bring $5. If not, here’s your workout!

Complete as many rounds as possible in 10 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Games Athletes – AMRAP 20min

The beginning of 'Pushup Bookends'

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44 Responses to “Newsletter!”

  1. Awesome newsletter Kevin, great job Marc & Jeff!
    πŸ™‚

  2. Over Head Squats 3x
    65-95-115-135(not low enough)-135

    Then I matched my 1R max @ 160lbs. Got it but very wobbly on the way up.

    WOD:
    Complete as many rounds as possible in 10 minutes of:
    30 second Handstand hold
    30 second Squat hold
    30 second L-sit hold (tucked knees)
    30 second Chin over bar hold

    3rounds + 16sec handstand
    All unbroken so I’m not sure why I didn’t get a better result. Transitions between exercises must have been too long although it didn’t feel that way.

    I liked this one. Always fun to try something different.

    Kevin, you said that Mikko Salo got 18 rounds in 20 minutes. On my way home I realized that it was mathematically impossible πŸ˜›

    • Do you think it was 4 rounds you did?

      Ya, I was mistaken for another workout. Highest score in 20min was 7+ rounds.

  3. WU x2

    Strength: OHS (x1)
    55-65-70-75-80(PR)

    WOD
    Complete as many rounds as possible in 10 minutes of:
    30 second Handstand hold
    30 second Squat hold
    30 second Tucked knees
    30 second Chin over bar hold

    3 rounds + 25 secs Handstand

    I can’t believe I said ‘I can’t’! Punishment – 10 burpees.
    The toughest one was definitely the chin over bar hold and tucked knees hold.

  4. Wu x2
    Deadlifts 3’s
    100-105-115-30-150
    WOD
    Chin on bar w yellow band
    = 3 rounds + 22 sec handstand hold

    I really like this WOD. impressed that I manage to hold the handstand position unbroken, considering I never did this until a few weeks ago. Dealifts felt heavy but form was good. Great job everyone!

  5. Congrats Jeff and Marc, excellent stories and progress!

  6. Great Newsletter!!! Jeff you wrote an awesome article! Gave a great vision of your weekend at CFNE. Congratuations again on the accomplishment… to all the new Trainers.

    and… great story Marc. Happy 1st Anniversary!!

  7. Great February Newsletter. Happy 1st anniversary Marc and great article Jeff.

    WU x 2

    Strength: Cleans x 1
    95-110-120-130(fail)-125- 130 (fail)

    WOD: I paid 5$ to do the Book End WOD from Thursday and Saturday. I took 4 days off which was wonderful. My body needed the break both physically and mentally. This morning, I felt strong and not as tired as last week. However, much to my surprise, this morning’s WOD was extremely difficult. The weight felt very very heavy!!! I checked my journal after completing today’s WOD and my time was 1:00 minute slower (15:15)than the last time. Anyhoo, I feel better than last week and that is all that is important.

    Good job a.m.crew!

  8. Really great articles Jeff & Marc!
    That chicken recipe looks delicious, definitely going to try it soon!

  9. Great newsletter. Good job on your articles Marc and Jeff.

  10. WU x 2
    Strength: shoulder press 3x
    45-50-55-60-65( x2)

    WOD
    AMRAP in 10 min
    30 sec handstand hold
    30 sec squat hold
    30 sec bent knees hold
    30 sec chin over bar hold (biggest band, blue?)
    Total: 2 rounds +1 sec bent knees hold

    Very frustrating WOD. I can’t say what I really think cause there would be consequences. πŸ™‚

  11. WUx2
    Front Squat
    135×3 155×3 175×5 195×5 200×5
    WOD
    4 rounds even

  12. CFWU x 2
    ABC WOD from this weekend as a Change for change
    WOD as Rx’d -> 9:42

  13. CFWU x 2

    Power Clean

    5×95
    3×135
    1×175
    1×185
    1×200 PR
    1×205 F

    WOD: 2 Rounds + 27 tuck knees

  14. Press 5RM: 45-55-60-65-70(3)

    WOD as Rx’d-AMRAP in 20 min: 5 rounds + 21 sec COB

    Thanks Jeff for the coaching and timing! πŸ™‚

  15. WU X 2
    Strength – Push jerk
    45 X 1 – 50 X 1 – 55 X 1 – 60 X 1 (pr) – 65 X 1 (failed)

    WOD – AMRAP 10 mins.
    30 sec. plank
    30 sec. squat
    30 sec. L sit (tuck)
    30 sec. chin over bar (ring)
    3 rounds + 6 cob

  16. WU X2
    Strength: Push Press
    (X5) 55 – 65 – 70 – 75(X3)

    WOD: AMRAP in 10 Min:
    30 sec Plank
    30 sec Squat hold
    30 sec tucked/bent knees hold
    30 sec Chin over bar hold (Red band)

    RESULTS–> 3 Rounds + plank + Squat + 20 sec bent knees hold

    ~~ All unbroken πŸ™‚
    Little shaking going on, but felt good when finished.

  17. Great newsletter πŸ™‚

  18. WU x 2
    Strength Push press 1’s
    75 – 95 – 115 – 135PR – 135 repeat

    WOD
    30 second ea
    hand stand….subbed plank
    squat hold
    L-sit…subbed bent knees hold
    Chin over bar….no band…and that sucked

    Total 3 rds and 20 sec squat hold

  19. Deadlifts x5
    135-185-225-250-275

    WOD: AMRAP 10
    4+4sec HS

  20. Front Squat – 5RM
    135-155-175-180(1)

    WOD:
    AMRAP in 20 minutes…
    30 sec Handstand
    30 sec Squat
    30 sec L-Sit (tuck)
    30 sec Chin over Bar

    6 Rounds + Handstand + Squat + 20 sec L-Sit

  21. Back Squat 3RM –> 135-155-185-205-225

    WOD 20min as RX:

    7 rds + 4sec of squat

    I was really nice to race with you Sonia! You did awesome… crazy strong l-sits.

    • Kevin, MC, Marc and Jeff, thanks for the push during the WOD.

    • Thanks Pierre, it was a great race… really pushed me.. but you did awesome on those chin over bar… good thing my l-sits were good cause I would’ve been way behind!!

  22. WU X 2

    Overhead squat x 5
    45-65-95-105-ran out of time..(+ 105 was really hard :P)

    AMRAP in 10:
    2 rounds + 30 sec Lsit.

    *I was ok with everything except the chin over bar!! super hard!

  23. WUx2

    Sterngth – Deadlift x1
    225-255-285-305-325(f-round back)-315

    WOD;AMRAP in 10 min of
    30 sec Handstand
    30 sec Squat
    30 sec L-Sit
    30 sec Chin over Bar

    3 Rounds + 7sec Handstand

    Great job everyone!

  24. Pierre :
    Kevin, MC, Marc and Jeff, thanks for the push during the WOD.

    And Ed too!

  25. OHS x 1

    65-75-85-95-115F

    WOD:
    AMRAP in 10 minutes…

    30 sec Handstand
    30 sec Squat
    30 sec L-Sit (tuck)
    30 sec Chin over Bar
    3 Rounds + 30 sec. Handstand

    I liked this WOD always enjoy something different, core will be sore tomorrow…Great job 6:30!

  26. AMRAP in 20 minutes…
    30 sec Handstand (wall)
    30 sec Squat
    30 sec L-Sit
    30 sec Chin over Bar

    4 rounds + 12 sec L-sit

    Thanks for timing me Ed.

    L-sits are definitely my goat. I will certainly be including them in my cashouts.

  27. Shoulder Press->35×10-35×5-45×5-50×1-60×1-65(F)-65(F) *65 supposed to be amrap* πŸ™

    AMRAP in 10 minutes:
    30 sec Handstand (wall)
    30 sec Squat Hold
    30 sec L-Sit (did Tuck)
    30 sec Chin over Bar

    3 rounds + 4 sec L-Sit (Tuck)

    Great job everyone! Way to push through Martine! πŸ˜€

    • Thanks Jane!
      And next time, don’t listen to Guy πŸ™‚
      Great job!

      • Ha ha ha! I know! I’m very concerned about the Pavlov’s Dog response I had to his commands. I’m seeking therapy first thing in the morning! πŸ˜‰

  28. WU x 2
    Strength = Shoulder Press x 5
    5-5-5-5-5
    85-95-105-110-115(F) 4 outta 5.

    WOD:AMRAP in 10 minutes…

    30 sec Handstand
    30 sec Squat
    30 sec L-Sit (tuck)
    30 sec Chin over Bar
    3 Rounds + 20 sec. Handstand

    That last Handstand hooped me! I still had soooo much time starting my 3rd round. I just couldn’t manage to hold that damn handstand. Great WOD though. Really nice change of pace, and a great mental challenge.
    Great work 6:30 crew!

  29. Deadlift 5’s (don’t have my book so don’t remember my weights but finished around 235)

    WOD: amrap 20 min as Rx

    6 rounds + HS + Squat + l-sit + 26 sec of chin over bar (those were the toughest for me… my arms just had nothing left at the end!!!)
    Thanks gang for the encouragement!

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