Please read

5
Dec

Please read

Skill of the Week – Double Unders

Is CrossFit dangerous? It can be. That’s why it’s important to listen to you coach when they tell you to scale.

Killer Workouts by Eugene Allen

AMRAP in 10min
5 Clapping Pushups
10 Jumping Squats (45#)
15 Russian Kettlebell Swings

Blake being a good role model for his son

69 Responses

  1. Kevin

    No Bread’ers – This is the last week! Yay! Fran will need to be done before Saturday (using the same weights/bands), so make sure you tell your coach before starting your warm-up.

  2. cheyenne

    MOB x 1
    800M Run
    WU x 1

    Strength: Push Press (3’s)
    60-65-70-75-80 (2 x 80#)

    AMRAP in 10min
    5 Pushups from knees
    10 Jumping Squats
    15 Russian Kettlebell Swings 25#

    6 Rounds + 4 Jumping Squats

  3. MOB x 1
    800M Run
    WU x 1
    Strength: Push Press (1β€²s)
    45-50-60-65-70 PR
    AMRAP in 10min
    5 Pushups from knees
    10 Jumping Squats
    15 Russian Kettlebell Swings 25#
    8 Rounds + 2 Jumping Squats

  4. Melissa W.

    MOB x 1
    400M Run
    WU x 1
    Practiced DU’s – needs more practice!

    Can I just say that today was the first time I made it all the way to the 400m mark and just about to the 200m mark on my way back before I had to walk a bit! YAY Crossfit!

    Strength: Shoulder Press – 5 reps each
    15-20-25-30-35-40(PR)

    AMRAP in 10min
    5 Hand release Pushups from knees
    10 Jumping Squats (no bar)
    15 Russian Kettlebell Swings 15#

    5 Rounds + 5 PU + 5 Jumping Squats

    Cashout – couch stretch 45 seconds each leg

    1. Nath

      I found running very challenging too when I started. After a year, I’ve been able to run 4k unbroken. Keep up the good work and you’ll progress! YAY Crossfit!

    2. Amanda

      That’s awesome Melissa – I too was in the same boat when I started, couldn’t run far without stopping. You did 600m without stopping – you’ll be doing 800m without stopping in no time, great job!

  5. Kevin

    It was Jason from Fredericton’s turn to call me out after the marathon. He chose “Nutts”.

    “Nutts”
    10 HSPU
    15 Deadlift (250)
    25 BoxJump (30″)
    50 Pullups
    100 Wallball (20# ball)
    200 DU’s
    400m run w/ 45#plate

    Time – 17:45

    Old time was 21:01, so very happy with the PR and beating Jason (19:35).

  6. Amanda

    Wow, I can’t believe this is the last week for the challenge!! Really looking forward to Fran this week, I feel really good!

    800m run
    WU x1

    Strength: Deadlifts
    5x 130-140-150-160-185(f)
    First time I ever failed an attempt at a deadlift. That sucked.

    WOD:
    AMRAP in 10 mins:
    5 Clapping Pushups (scale: hand release pushups)
    10 Jumping Squats (15#)
    15 Russian Kettlebell Swings (35#)

    = 7 rounds + 5 jumping squats

    Definitely should have had more weight for the jumping squats. Next time.

    Everyone should read the article. Very informative and very important, especially for newer members. Helps you understand why we scale when sometimes we feel that we shouldn’t have to. There’s a ton of information about it, I’ve read a number of different articles on it…Google ‘Crossfit Rhabdo’ if you want more information.

    We had a couple guys doing the clapping pushups this morning – great work!

    1. Lora

      Nice job on the WOD Amanda! Your “failure” on the deadlift is anything but. I know its hard to get your head around it, but you have succeeded in your progression to making that lift the next time (or the time after that). If you had made that lift today, then it may have meant the weight really wasn’t heavy enough…

    2. Thanks girls. It’s 20# off my current max so it was a bit frustrating. Just means I’ve got some work to do…I’ve been a bit lazy with a few of my lifts lately – deadlifts are one of them.

  7. Greg Mac

    MOB x 1
    800M Run
    WU x 1 (Tried pull-ups without a band for the first time and got 10 no problem)

    Strength: Back Squat x 1
    115-135-155-175-190

    AMRAP in 10min
    5 Hand Release Pushups
    10 Jumping Squats
    15 Russian Kettlebell Swings 40#

    7 Rounds + 8 Jumping Squats

  8. Mobility
    800m run
    WU x1
    Strength: Deadlifts x 1
    95,115,130,145,165(PR 5#),170(PR 5#) finally yah

    WOD: AMRAP in 10 mins:
    scale: 5 hand release push ups
    10 Jumping Squats
    15 Russian Kettlebell Swings (25#) have to work on the knee position with the hip swing

    Total rounds = 7 rounds & 8 KBS
    cash out = couch stretch 2 x 45 sec each leg

  9. Mobility
    800m run
    WU x1
    Strength: Cleans x 1
    95,115,125,135,145

    WOD: AMRAP in 10 mins:
    5 clapping push ups
    10 Jumping Squats (45#)
    15 Russian Kettlebell Swings (50#)

    Total rounds = 6 rounds & 10 jumping squats
    cash out = couch stretch 2 x 45 sec each leg

  10. Steph G

    mobility
    warm up x1
    Push press 1’s
    70-75-80-85-90-95PR-100PR-105 F
    WOD
    w clapping pushups on knees
    #35 KBS
    = 8 rounds + 5 knee push ups

  11. Corinna

    WU x 1
    800m run

    Strength: Dead lift x 5
    175-185-195-205-210

    WOD @ Rx

    5 clapping push ups
    10 Jumping Squats (45#)
    15 Russian kbs (35#)

    6 rounds + 2 clapping push ups.

    It was my first time doing the clapping push ups and I did not make the loud clap that Kevin wanted to hear on every rep, but I am happy that I tried them.

  12. Michelle

    Strength: Push Press x1 45- 55- 60-65-70 (PR 10 #)

    AMRAP in 10min
    5 Hand release pushups (plank, not knees, yeyye)
    10 Jumping Squats
    15 Russian Kettlebell Swings 35#

    7 Rounds + 7 Jumping Squats

  13. Francis

    MOB x 1
    800M Run
    WU x 1

    Strength: OHS x 3
    65-75-85-90-100

    AMRAP in 10min
    5 clapping push ups
    10 Jumping Squats (no weight)
    15 Russian kbs (45#)

    7 Rounds + 3 KBS
    cash out = couch stretch 2 x 45 sec each leg

  14. Darsey

    MOB x 1
    800M Run time: 3:08
    WU x 1
    Strength: Push Press (3’s)
    95-105-115-125-135. PR of 5 lbs
    AMRAP in 10min
    5 Clapping pushups
    10 Jumping Squats
    15 Russian Kettlebell Swings 45lbs
    8 Rounds + 5 Jumping Squats
    Great workout!

  15. Marcel

    800 m run

    WU x 1

    Front Squat x 1 135-155-185-200-225 PR πŸ™‚

    AMRAP in 10 min.

    5 clapping push ups
    10 jumping squats 45 lbs
    15 Russian KB (did right arm only with 35 lbs – elbow/forearm issue)

    5 rounds + 2 push ups

  16. Lora

    Mobility
    800m run
    WU x 1
    Daily squat: 145-165-190-210
    Strength: OHS (x5)
    45-65-75-85-95
    *last set was shaky, but I got through it*

    WOD as Rx
    AMRAP 10 minutes
    5 clapping pushups
    10 jumping squats @ 45#
    15 Russian KBS @50#
    Total = 6 rounds + 10 jumping squats

    Cashout – 2 x 45 sec couch stretch each leg

    I liked this WOD! πŸ™‚

  17. WUx1
    Run 800m

    *Shoulder press (x5)
    65-75-80-90Β 

    *WOD:Β 
    5 Clapping pushups
    10 Jumping squats (45#)
    15 Russian KBS (50#)

    Total: 8 rounds + 5 PUs + 5 jumping squats

    *Daily squat 125-145-165-190 πŸ™‚

    *Double under practice.
    *Strict Muscle-Up!!! Got one! Iit’s been 10 months since I’ve got a strict one πŸ™‚

    Nice working out with u Nancy – welcome :)!!!
    Great workout – thanks for the push Jeff and Jeff!!!

  18. MOB
    800 m run
    WU x 1

    Strenght: Push Jerk X3
    70-80-90-100-110(PR)

    AMRAP in 10 min.

    5 clapping push ups
    10 jumping squats
    15 Russian KB (40#)

    8 rounds + 2 jumping squats

  19. Jeff S

    WU x 1
    800m run
    Strength: Dead lift x 1
    135 x 10, 185×5, 225, 275,295,315,325
    WOD
    5 clapping push ups
    10 Jumping Squats (45#)
    15 Russian kbs (53#)
    8 rounds + five pushups

    Enjoyed this WOD.. Thanks for the push Johnny, that was fun!!

  20. Chantal L.

    Run 800 m
    WU x 1
    Strength Shoulder press… supposed to be 3 but I mistakenly did ones until the 4th set when I realised

    65 (1) – 75 (1) – 80 (1) – 85 (3) – 90 (3)

    WOD AMRAP 10 mins
    5 clapping pushups (from knee)
    10 Jumping squats 15#
    15 Russian KBS 35#

    Total 5 rounds + 7 KBS

  21. Mobility
    800m run (3:20)
    WUx1

    Shoulder Press x 1
    55-65-75-85-95(F)

    Practice DU’s – Got 4 in a row! Aiming for 8 to 10 by the end of the week.

    WOD: AMRAP 10 mins
    – 5 Clapping Pushups
    – 10 Jumping Squats
    – 15 Russian KBS (35#)

    Score: 7 rounds + 13 KBS

  22. Gabriel

    Mobility
    800m run
    WUx1

    Shoulder Press x 5
    65-75-85-95×4(f)

    1 minute weighted plank (25#)

    WOD: AMRAP 10 mins
    5 Clapping Pushups
    10 Jumping Squats (45#)
    15 Russian KBS (53#)

    Score: 6 rounds + 1 Jumping Squat

    Great work 6:45!

  23. Gabrielle

    Workout from home

    WU times 2 with green band strict pullups

    No strength

    WOD AMRAP in 10 minutes of
    (modified to accommodate healing elbow and tibia injuries)
    5 pushups
    10 squats 35 lbs
    15 KBS 20 lbs

    Total 7 rounds plus 3 squats

    Never the same to workout from home, but I’m happy I get to sweat regardless πŸ™‚

  24. natacha

    800m run
    WU x 1

    Push jerk 1RM : 100 lbs (matched PR)
    WOD with hand release push ups, no weights on jumping squats and 35# KBS (Russian): 10 + 5 hand release push ups

    loved the WOD
    good article… makes me wonder what’s happening in my blood when I can’t walk for 4 days after a workout!!

  25. Mobility
    800m run
    WUx1

    Deadlifts x 3s
    100-110-120-135-155

    WOD: AMRAP 10 mins
    5 Clapping Pushups
    10 Jumping Squats
    15 Russian KBS (40#)

    Score: 8 rounds + 7 KBS

  26. Blake

    Mobility
    800m run
    WUx1

    Strength: Push Jerk x 5
    85-95-105-115-125-125 (3)

    WOD: AMRAP 10 mins
    5 hand Release Pushups
    10 Jumping Squats
    15 Russian KBS (40#)

    Score: 7 rounds + 10 Jumping Squats

  27. Back Squat – 3RM
    95-135-185-210-235 (PR for reps by 15#)

    WOD:
    AMRAP 10 min…
    5 Clapping Pushups
    10 Jumping Squats (45#)
    15 Russian KBS (53#)

    Total —> 6 Rounds

  28. Sheldon W.

    MOB
    800m run
    36 Birthday Burpees (Not sure who’s birthday it was)
    WU x 1

    Strength: Dead lift x 5
    65,75,85,95,105lbs

    WOD
    5 clapping push ups
    10 Jumping Squats
    15 Russian KBS (45#)
    8 rounds + five pushups

  29. Nancy

    Mob x 1
    WU x 1

    Strength: Front squat x 5
    75-85-95-105-115

    Double unders: 77 consecutive (new PR)

    AMRAP 10 MinsΒ 
    5 Clapping pushups
    10 Jumping squats 45#
    15 Russian KBS 35#

    Did about 7 rounds or more. Lost track.

  30. Heather S

    MOB
    800m run
    WU x 1

    Strength: Shoulder Press 1’s
    50-60-70-80-90F-85 (Matcher current PR)

    WOD
    5 HR push ups
    10 Jumping Squats
    15 Russian KBS (40#)

    6 rounds + five KBS

    Worst part was the jumping squats – just gassed me.

  31. Hannah

    mob, wu x 2 (didn’t read board), 800 m run
    strength: push jerk @ 5: 45, 55, 60, 65, 70
    wod: 5 hr push ups, 10 jumping squats, 15 Russian KBS (25) 6 rounds even

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