3
Jan
Newsletter Day!
Check out this month’s newsletter featuring Rob Walker and a great article on foam rolling.
Don’t know what a Floor Wiper is? Check out the new Exercise Demo page located under the More link.
Skill of the Week – Kipping Pullups
AMRAP in 12min of:
10 Floor Wipers
15 Double Unders
20 Squats
Compare to July 8/11
Going up
AWESOME newsletter Rob. Couldn’t have explained CF better.
Looks like an easy and good meatball recipe that I will try in the next few days. Nice newsletter.
Love the article on Rob 🙂 Thanks for the newsletter article on rolling (when are the best times to roll?) and the tasty looking meatball recipe Kevin!
When? Depends on who you talk to. Some say before, some say after a workout. Others say on rest days.
Only you can decide what’s best. Try each for a few weeks and see what yields the best results.
Great interview Rob!
WUx2
Daily Squat to 215
Some light deadlifts
WOD @ 115lbs: 9 rounds (previous PR was 7 rounds + 10 floor wipers @ 105lbs)
Nice PR Patrick 🙂
Deadlift (5x)
115-125-135-145-155
WOD @ 65#
Total: 5 rounds (pr) Last time did 4 + 8 fw
500m row: 1:56.8
Great job 6am crew! It was nice working out with you guys 🙂
Glad to see you did the 500m row – I’ve been thinking that I should add a little cardio (not a New Year’s resolution just an idea 🙂 ) and you’ve inspired me to get moving!! Nice time on the WOD too!
WU x 2
Strength
Push Press 1’s
65-75-85-100-110(f)-110
WOD @ 65 lbs.
Total: 5 rounds + 37 SU (PR last time 4 rounds + 30 SU)
I really enjoyed this one 🙂
Great job everyone!!
Great PR Elba! You’ve been kicking some CF butt lately!!
Push press (x3)
90-95-105-120-135(f)-125
AMRAP 12 min
10 Floor Wipers 95#
15 DUs
20 squats
Total:
10 + 4 FW ( PR of almost 3 rounds in July ’11)
I loved this workout in July and I loved it today!!! I was unable to do 5 unbroken DUs during the workout in July but today they flowed nicely. Thanks for pushing me Darrell and Shawn – felt the pressure the entire workout!
Body feels nice and rested from having a week off from upperbody workouts. Trying to get in the pool 3-4x/week before ToughMudder – just 11 days away – crapp :S.
Nice to see so many people at 7:00am!!! Wow!!!
And yes great Newsletter this Month – I want to make those meatballs so bad!!!! And Rob – loved the interview!!! Great read buddy!!
WU 2×2
Back Squat x3
100 110 130 150 165 PR Reps
WOD @ 85#
8 Rounds + 6 floor wipers (2 floor wipers short of previous score)
Great interview Rob!
you are a machine!!
I agree! Great score Joanna!
WOD at xfit Guelph
WU X 2
1 min skipping
10 pashthru
10 scap pushups
Press 5-5-5
95×10-115-125-130
Olympic lift. Hang power cleans 3-3-3
135-145-155
WOD
5 rounds
15 K2E
20 OWL (#45)
9:27
It was fun to WOD at another box, but there’s no place like like home!! Can’t wait to get back.. See you all Thursday night..!
Happy you were able to get in a CF workout while you’re away 🙂
This is my FAVOURITE WOD!! Will have to do from home tonight, car is resting peacefully at Taylor Ford 🙁
Great article Rob, it’s a great share and a real testament to what is attainable with dedication, thanks for this!
Going to make the meatballs tonight too 🙂
Happy New Year everyone.
Guy-Jane can you call me?
wu x 2
push jerk singles: 70, 75, 80, 85 (pr), 90 (wobbly) – gotta get low
WOD, 3rd time, love it
4 rounds + 4 wipers, but my weight was 10 lbs. heavier 😉
great interview Rob! i really appreciated your openness, perspective, perseverance and dedication. humble at the same time as taking down names and numbers. nice work!
Awesome interview Rob! Interesting read indeed.
Great interview Rob!
Strength: Front Squat
5x 70-80-85-100-110
WOD:
AMRAP in 12min of:
10 Floor Wipers
15 Double Unders
20 Squats
= 6 rounds – last squat was just as or after the clock ran out.
Forgot my weight: 65#
Great newsletter, as always! Good article Rob, spot on!
Home WOD: 150 squat = 4m36s
Great Newsletter Rob!
Strength: Push Jerk
1x 50-55-65-75-85 PR
WOD:
AMRAP in 12min of:
10 Floor Wipers
15 Double Unders
20 Squats
Total= 4 rounds – 1 Squat
Back squatx5
155,175,185,195,205
Wod-9+17 squats
good job 7am class and nice newsletter
New Years resolution……. post everyday. Nice newsletter Rob.
WUx2
Push Press
45x 20 65×20 75×20
WOD
9 RNDS 5 Double Unders
Great resolution!
Great resolution Darrell!
Nice Darrell! …Rob should try this resolution too.
wu x 2
strength – push press x 5
45,50,55,65.75
WOD ; AMRAP in 12 min
10 floor wipers
scale 45 singles
20 squats
Total rounds = 6 & 10 floor wipers
cash out – foam roller x 5 min.
practice skill of the week – kipping pull ups
Forgot my weight: 65#
wu x 2
strength – dead lifts x 3
185,225,245,275,295
WOD ; AMRAP in 12 min
10 floor wipers
scale 45 singles
20 squats
Total rounds = 7 rounds
cash out – foam roller x 5 min.
Forgot my weight: 95#
CFWU x 2
Strength – Push Press x 1
105-120-140-160-180(F)
WOD – AMRAP in 12 mins of
10 Floor Wipers 135#
15 Double Unders
20 Squats
5 Rounds and 8 Squats PR
Great job as Rx’d Jamie!
Rx’d!! wow!
Wux2
Strength power clean x 5
95-105-115-125-135. Last time I did cleans x 5 was Oct 5th to 105lbs. PR of 30
WOD:
AMRAP in 12min of:
10 Floor Wipers 100#
15 Double Unders ( did 45 singles)
20 Squats
6 rds 1 wiper
Kevin gave your 115 wod a try!
Spealler mob
Row 1000m 3:37
STR 5rm back squat (legs are toast from yesterday lol)
225X5 – 245X5 – 275X5 – 295X5
WOD 3 rounds for time
7 Bench press 115lb
14 push press 115lb
21 Back squat 115lb
6:50
That hurt like a bitch. awesome workout Kev!
wu x 2
shoulder press x 1
95-115-135-150-165 (failed 3 attempts for PR)
AMRAP 12 min
10 Floor Wipers 155#
45 single unders
20 squats
Total:
6 + 3 FW (PR of 1 round + 3 FW with 20# more)
Francis, you did it as Rx’d? or 115# ?Think 155 iss a typo.
Still excellent job if 115.
good job on the PR!
sorry, 10 Floor Wipers @ 115#
WOD @ 135# -> 7 rounds + 1 FW
impressive!
Snatch practice
wod: 6 + 5 DU
OHS – 1RM
95-105-115-125-135-145 (PR by 10#) 🙂
Excited about this! The last time I did 135# was July, 2010… a year and a half ago. I used a wide grip today too. My shoulder isn’t perfect yet but I may be back in business!
WOD:
10 Floor Wipers (135#)
15 Double Unders
20 Squats
6 Rounds
Floor wipers were tough! Did all FWs and DUs unbroken.
Last time I used 115# and had 6 rounds + 13 Squats. 38 more reps.
Great job Jeff, those Floor Wipers at 135# were challenging!
Nice OHS PR 🙂
Yay for healthy shoulders!
WU x 2
Push jerk 5’s
45-70-80-90-95-100
AMRAP 12 min
10 Floor Wipers 65#
15 double unders
20 squats
Total: 5 rounds
DU’s as single-double unbroken in round 1 & 2, then kinda fell apart – but I still did them :)!
Kipping pull up practice (Well that was sad…)
500 meter row – 1:50.0
Almost gave up about half way through when my time didn’t seem to be on track for the 1:50 so I’m really glad I kept going. I love rowing!
(Ang – It took us longer to set the rowing machine than I actually spent rowing!)
WU x 2
OHS x 1
45-55-65-75(F)-70-75-80 (PR…thanks again to Jeff for the technique coaching!)
AMRAP 12 min:
10 Floor Wipers 90#
15 Double Unders
20 Squats
Even though my Double-Under PR was…4, I decided to do the WOD with the DUs to hopefully push myself a bit. It took a little longer, but at the end they were starting to come a bit easier.
Total: 4 reps + 10 FW
Great approach with the DU’s Blake – they`re horrible but you`re right, they get easier if you do them (at least that`s what I keep telling myself when the ropes wrapped around my feet :))
I remember once when my DU PR was 4. Keep on doing them in the WODs, you’ll be able to stick a few more together! My PR is now 14 (it’s been there for a while). Even tho I’m often discouraged in the wods because I can only stick 4-5 in a row, I keep on doing them, cause one day I know I’ll be able to do more!
keep up the good work Blake!
Nice article Rob!
WOD at the Y
50-40-30-20-10 Double Under’s
10-10-10-10-10 Burpees
Time: 5:59
A great warm up before my spin class. I was a little shy to be honest doing this WOD at the Y so I did not moan and groan like I do at Cross Fit because people were looking at me as if I were a crazy person! lol!!!
1 hour spin class with Paul. He is one of my favourite spinning instructors. I could actually wring my shirt out tonight after his class.
Nice work everyone on today’s WOD!
If you don’t mind me asking Corinna…whats a spin class?? 🙂
Spinning is a one hour cardio biking class with music. You feel like you are dancing, but you are on a bike! lol!
We DO look a little crazy taken out of context!! 1h of pure cardio must feel good!
Nice!!! Sounds fun!! 😀
WUx2
Strength – Push Press X3
75-75-85-95 (stopped due to very sore right tricept – Stretching tricept)
AMRAP 12 min:
10 Floor Wipers 115#
15 Double Unders
20 Squats
Not a PR this time but did the Floor Wipers with 20# more.
DU’s really slowed me down but nothing new. I refuse to do singles. Practice, practice, practice.
Great job 6:30 gang!
Great newsletter. Way to go Rob!
4 round +5 DU’s
WUx2
I practiced my kipping pullups during the warmup, I did my first 15 pullups without a band, though very broken
Push Jerk x 1
95-110-120-135-145(F)-145(F)-145(PR)
WOD: AMRAP 12 mins
– 10 Floor wipers 85#
– 45 Singles
– 20 Squats
Score: 5 rounds
Congrats on the pullups without the band! 🙂
yahoo for no band!!
2 sets of Back Extensions
WOD: **Modified**
~ 20 double leg raises (used kettlebells along sides to assist)
~ 30 Single skips (Ooops… should have been 45) 😕
~ 20 Squats
4 Rounds + 19 leg raises
Will definitely feel that in the abs tomorrow.
Great article Rob!!
Great newsletter Kevin! Can’t wait to try those meatballs 🙂
Awesome article Rob! My favourite line: (regarding the Intro WOD) “I can remember being beside Dan Phillips and just asking him to hold me. I finished that day with 7 rds and would never have thought there would be a point where I’d be doing it in just under 14 and I’d be the one holding Dan.”
It made me laugh out loud….
Strength: back squat x 3 (up to 165lbs) not my best.
Wod at 65#
Du- all unbroken and quick
7 rounds + 15 du
Fun wod today. I liked it.
WU x 2
Strength – OHS x 3
65-75-85 … stopped because of my wrists. I think you’re right Gabrielle, I need to work on strengthening my wrists.
WOD as rx’d
4 rounds + 6 floor wipers
Cashout : foam roller on quads
RX’d is 95# , and forgot to mention: great article Rob! Also, I can’t wait to try those curried meatballs!
Rx’d!! wow!
WU x 2
Strength: Back squat (x3)
135(5)-155-175-195-215 (PR reps)
WOD
AMRAP 12 min
10 floor wipers (sub 20 dbl leg lifts, touch toes to wall for bum shoulder)
15 double unders
20 squats
Total = 6 rounds + 6 double unders
Did this in July (with 85# for floor wipers) and had 6 rounds and 1/2 of a floor wiper but really cannot compare with tonights modified WOD.
Great job 6:30 crew!
hey lora, if you see this can you pop me a line at [email protected]. thanks!
I sent you an e-mail 🙂
WUx2
Strength: Push Press x 5 – 30 40 50 60 and 60 again to try to get a better hold of it
WOD: AMRAP 12 mins
– 10 Floor wipers 55lbs
– 45 Singles
– 20 Squats
4 rounds and 7 squats
IM SO HAPPY TO BE BACK!!! Fun WOD today!!! 😀
Great job 6:30 crew!!!
CFWU x 2
Deadlift (x3)
215-225-245-285-315
AMRAP 12 min
10 Floor Wipers 95#
15 DUs (did 5 DU & 30 singles)
20 squats
Total: 4 rounds + 3 squats
No PR tonight, but last time did only singles.
WU x 2
Cleans X1
85-95-105-115-125(PR)
AMRAP 12 min
10 Floor Wipers 75#
15 DUs
20 squats
T: 6rds + 5 FWs
WU x 2
Front Squats x 5:
85-95-105-120-130
AMRAP 12 min
10 Floor Wipers 65#
15 DUs
20 squats
5 Rounds + 7 floor wipers
Not a PR by a long shot. Compare to July, where I was just 3 squats shy of 6 rounds. Oh well, I’ll blame it on the festive season. On a positive note, my double unders are coming along, and I am actually able to string a few together. Lots of room for improvement, but I’ll take a small victory when I can.
….& just read the news letter. Some great theory on foam rolling. Really enjoyed your article Rob. Entertaining, as usual.
WU x 2
Push jerk 3RM: 90#
WOD @ 75#: 6 rounds and 2 FW
DU’s felt much easier today… all unbroken except for one round… feels like a breakthrough… focused on jumping higher instead of trying to skip faster…
loved the WOD… amazing for core strenght
http://www.youtube.com/watch?v=mMi_U49yJoE&feature=youtu.be
WU x 1 + 500 m row (used a yellow band for strict pullups and they felt easier than ever so I tried no band and I was able to do two in a row 🙂 ) – pulled something on the left side of my neck when I started my OHS squats on the second warm up set so I continued with only the exercises that wouldn’t bother my neck…
Did no strength because my neck was hurting pretty bad…
Modified the WOD – AMRAP 12 minutes
20 leg raises – floor to touching the wall behind me
16 lunges
20 squats
total 5 rounds and 15 squats
Great job tonight everyone 🙂 It’s always great to come in for a workout and to coach!
WU x 2
Cleans X 5
95-125-135-145-155lbs
AMRAP 12 min
10 Floor Wipers 105lbs
15 DUs/ 45 Singles
20 squats
5rds + 18 Singles. I did 15 DU’s in the first & second round including a PR of 5 in a row in the first round. I switched back to singles after the second round because I could not get any momentum going. Turns out the rope was hitting the bar on the floor behind me. lol Anyway, the light switch seems to have finally gone on with respect to double unders, so, I suspect by the end of January, I will be doing all double unders.
WU X 2
Dead Lift
185×1, 225×1, 255×1, 270×1, 280x1PR
WOD
10 Floor Wipers 105#
45 Single Skips
20 Squats
Total 6 sets 7 Floor Wipers…PR of 10# and 12 reps
WOD with 135# –> 7rds + 6FW
WU x 2
Strength: Shoulder press
3 x 80,90,95,110,120
AMRAP – 12min
10 wipers #95
15 DU (grrrrrrrrrrrr, need to practice because I lose so much time)
20 squats
Score = 6 + 3 DU
Old score = 5 + 9 wipers
WU x 2
Strength: Back Squat 1’s
95, 100, 115, 130, 145 (no time but felt pretty good to do more)
AMRAP – 12min
10 wipers #95
15 DU
20 squats
5 rounds