Pre-sale
May
24
We’re three weeks away from beginning our CrossFit Kids program. Today, we will begin selling punch cards to those who are interested. Your child will receive a 10-punch card, valid for 4 months, for $75. Spaces are limited to the children of current members. Classes are being offered every Wednesday from 5:15 to 5:45pm.
If you have any questions, you know how to reach me.
AMRAP in 15min of:
1 Shoulder Press (95/65)
3 Push Press (95/65)
5 Push Jerk (95/65)
Run 200m
Compare to Sept.14/11
Andy
Andy May 24, 2012 at 7:36 am
Mobility
Run 400m
WU x 1
Strength: Front Squat
5x 135-155-175-195-215
WOD: AMRAP in 15min of:
1 Shoulder Press (95#)
3 Push Press
5 Push Jerk
Run 200m
8 rounds + 5 push jerks
Chris & Sarah
Chris & Sarah May 24, 2012 at 7:54 am
Yeah for CrossFit Kids!!! Our kiddos love it!!! They are already asking for more days a week! LOL Keep up the great work Corinna, Ron & Kevin!
Leesa
Leesa May 24, 2012 at 11:53 am
Hoping to get some more Days 🙂
Leesa
Leesa May 24, 2012 at 7:58 am
AMRAP in 15min of:
1 Shoulder Press 50 #
3 Push Press 50 #
5 Push Jerk 50 #
Run 200m- Row 250 M
Total 7 Rounds
Elba
Elba May 24, 2012 at 8:11 am
Run 400m
WU x 1
Strength
Push Jerk 3’s
70-75-80-85-90
Rx’d
AMRAP in 15min of:
1 Shoulder Press
3 Push Press
5 Push Jerk
Run 200m
Total 8 Rds + 5 PJ
Good job 6:00am crew, I like this WOD!!!
Hasta la vista!! See you in 3 weeks :), Don’t miss me too much LOL!!
Elba
Elba May 24, 2012 at 8:24 am
Mobility
Run 400m
WU x 1
Strength
Push Jerk 3’s
70-75-80-85-90
WOD
Rx’d AMRAP in 15min of:
1 Shoulder Press
3 Push Press
5 Push Jerk
Run 200m
8 rounds + 5 push jerks
Good JOb 6am crew, I like this WOD.
Hasta la vista!! See you in 3 weeks, don’t miss me too much :)!!
Krista
Krista May 24, 2012 at 8:26 am
Have a great vacation!!
Heather S
Heather S May 24, 2012 at 8:37 am
Emjoy your time away, we’ll miss you!
Shannon
Shannon May 24, 2012 at 8:56 am
Oh no 🙁 I didn’t get to say bye. Firstly, GREAT JOB today!!! Secondly, have soooooooooooooo much fun. I will miss ya in the mornings.
Amanda
Amanda May 24, 2012 at 8:59 am
Have fun Elba!!!! I will miss you lots!!!!
Chantal L.
Chantal L. May 24, 2012 at 9:05 am
I was looking for you this morning before I l eft but you were probably getting ready for work. Have a great trip con tu familia! Abrazos y besos & Safe travels to you and Trencho!
Leesa
Leesa May 24, 2012 at 9:16 am
Have a GREAT Trip!! I’ll miss you lots 🙂
Gillyon
Gillyon May 24, 2012 at 9:58 am
Happy travels!
Michelle
Michelle May 24, 2012 at 10:35 am
Buen viaje y visita con tu familia. 🙂
Kerri
Kerri May 24, 2012 at 12:08 pm
Have a wonderful time guys!! Think of me….seeing as I was suppose to be with you 🙁 You will be missed xo
Elba
Elba May 24, 2012 at 8:54 pm
Thanks Everyone!!! I’ll miss all of you alot but I am also happy to get to see my family and please work hard while I am eating/drinking/relaxing hard hehe!! 🙂
Darsey
Darsey May 24, 2012 at 9:28 pm
Have fun!
Corinna
Corinna May 24, 2012 at 9:58 pm
Have a wonderful vacation Elba. I can just imagine all the wows you are going to get from your family and friends!
Krista
Krista May 24, 2012 at 8:31 am
Mobility
400 m run
WU x 1
Deadlifts 5X 95-105-120-130-140 PR of 5#
15 min AMRAP
1 shoulder press
3 push press
5 push jerks
200 m run
9 rounds + 5 push jerks @ 45# (which I just realized is 70% of my 5 rep not 1 rep)
My 1st 6 am class : ) The mystery is over hahaha Great joining you, but don’t think I’ll be a regular! Good job everyone!!
May try again at lunch…with same weight to try and complete 10 rounds….or 70% of 1 rep max : )
Kevin
Kevin May 24, 2012 at 8:39 am
Snatch Balance x1
45-95-115-125-135-145
Felt a tweak in the shoulder, so stopped there. Old PR is 165.
AMRAP in 15min of:
1 Shoulder Press (95#)
3 Push Press
5 Push Jerk
Run 200m
11 rounds + 100m
Wanted 12, but runs were getting slow by the end of it.
Great job morning crew!
Leesa
Leesa May 24, 2012 at 10:56 am
Great Job Coach 🙂
Amanda
Amanda May 24, 2012 at 11:43 am
wow, that’s incredible!
Lora
Lora May 24, 2012 at 10:14 pm
WOW. Great score!
Kevin
Kevin May 24, 2012 at 10:20 pm
Thank ya’s!
Heather S
Heather S May 24, 2012 at 8:42 am
Mobility
Run 400m
WU x 1
Strength: back Squat 5’s
120-130-142.5 🙂 – 145-155
WOD: AMRAP in 15min of:
1 Shoulder Press (60#)
3 Push Press
5 Push Jerk
Run 200m (sub’d rowing)
7rounds + 5 push jerks
You’re going to get your moneys worth today everyone – enjoy!
Gillyon
Gillyon May 24, 2012 at 8:43 am
My legs hate me…and they hate you, Kevin. 😉
Krista
Krista May 24, 2012 at 3:08 pm
Glad I’m not the only one!!
Josh
Josh May 24, 2012 at 8:43 am
400m run
WU X1
Push Press X 5
85-95-105-115-125
AMRAP in 15min of:
1 Shoulder Press (95#)
3 Push Press
5 Push Jerk
Run 200m
7 Rounds+ 5 Push Jerk
Kept pushing through to keep up with Tom:)
Tom
Tom May 24, 2012 at 10:30 am
Josh excellent push this morning. A big congrats to you on completing your first WOD as RX’d. you picked a tough WOD to do this on. good stuff.
Josh
Josh May 24, 2012 at 10:59 am
Thanks Tom!!
Blake
Blake May 24, 2012 at 8:56 am
400m run – 1:33
WU x 1 (subbed pullups and pushups for 3 MUs)
No Strength: Quads needed some Foam Roller love
WOD: AMRAP 15 min of:
1 Shoulder Press (85#)
3 Push Press
5 Push Jerk
Run 200m
8 Rounds + 100m (made it to the paint marker)
I thought I might be able to squeeze out 9+, but my running was poop at the end. …weight was just right, but I have to work on transitioning those pushes together better.
Shannon
Shannon May 24, 2012 at 9:07 am
400m run
WU x 1 (Was able to do 10 broken pullups with 1 small skinny yellow band for the first time!!!)
Strength: Snatch Balance
15-25-35-45-50
WOD: AMRAP 15 min of:
1 Shoulder Press (60#)
3 Push Press
5 Push Jerk
Run 200m
9 rounds + 9 reps
I wanted to do this at Rx but Mr. Calculator said no lol!!! I picked up 10 pennies in hopes that I would get that many rounds but the running slowed me down. Oh well, next time. I think if I worked on my running I could do more.
Great work to everyone this morning 🙂
Krista
Krista May 24, 2012 at 3:10 pm
Good job on the pull ups Shannon…i think the skinny band can go very very soon : )
Thanks for the motivation this morning to try to keep up with!!
Chantal L.
Chantal L. May 24, 2012 at 9:09 am
400m run
WU x1
Strength – Snatch Balance
5×45
5×55
5×55
3×65
2×75
1×85 (not low enough)
1×85 (not low enough)
WOD Rx’d – 7 rounds flat.
The 1st round went great! Everything after that sucked, the push press + Jerks just took my breath on every dip and jump…
Heather (Mum)
Heather (Mum) May 24, 2012 at 9:20 am
Happy vacation Elba and Trent.
Elba
Elba May 24, 2012 at 8:55 pm
Thanks!! 😉
Tom
Tom May 24, 2012 at 10:17 am
Wu as posted
OHS 5@ 45,55,65,70 F, 70 f
this is in my to do list, i will get control of the movement before the end of August.
thanks for the pointers Jo 🙂
WOD AMRAP possible 15 mins
7 rounds plus 5 push jerks
that was a tough work out, thanks for the push Josh i needed that
Trent
Trent May 24, 2012 at 10:18 am
mob
400m
wu x1
Strength- OHS
80-85-90-95-100
AMRAP in 15min of:
1 Shoulder Press (95#)
3 Push Press
5 Push Jerk
Run 200m
10 rounds + 100m
This was a fun one. Energy levels were nice and consistant. Great job 6 am.
Leesa
Leesa May 24, 2012 at 11:58 am
Great Job Trent!! 🙂 Enjoy your vacation!!
Mario
Mario May 24, 2012 at 11:15 am
Random question…. Are we doing a Fight Gone Bad fundraiser workout this year?
Blake
Blake May 24, 2012 at 2:37 pm
I read that CrossFit switched charities and is now promoting “CrossFit for Hope”, June 9th.
http://hope.crossfit.com . Maybe coach knows…
Mario
Mario May 24, 2012 at 2:47 pm
This is exactly what sparked my question to begin with.
Also that WOD looks nasty…
Lora
Lora May 24, 2012 at 3:49 pm
That WOD looks awesome! Except for the burpees. Oh, and the chest to bar pullups…and the thrusters, and the…yup…that WOD looks nasty!
Valérie Arseneau
Valérie Arseneau May 24, 2012 at 4:55 pm
Not as nasty as being sick…
Kevin
Kevin May 25, 2012 at 8:48 am
Not this year, but we will be next year.
Maria
Maria May 24, 2012 at 2:04 pm
WOD: AMRAP 15 min of:
1 Shoulder Press (55#)
3 Push Press
5 Push Jerk
Run 200m
8 rounds + 100m run
Good one, the run back to work was the hardest part 🙂
Leesa
Leesa May 24, 2012 at 3:07 pm
Good Job!! 🙂
Darrell Dryden
Darrell Dryden May 24, 2012 at 2:14 pm
Run 400m
Wux1
Wod
11Rnds 3 push press
Lora
Lora May 24, 2012 at 10:12 pm
Crazy score on the WOD Darrell. Well done 🙂
Jamie
Jamie May 25, 2012 at 10:33 am
Great score!
Krista
Krista May 24, 2012 at 3:18 pm
Mob, 400 m run, WU x 1
Deadlifts 5 X 95-105-120-130-140 PR of 5#
WOD: AMRAP 15 min
1 Shoulder Press (45#) – calculated my 70% from 5 rep max by mistake
3 Push Press
5 Push Jerk
Run 200m
9 rounds + 5 jerks
AND
Repeated WOD at lunch express with 55# (just over my 70%)
9 rounds even
Lunch heat/sun made run worse, legs are screaming at me this week!!
Corinna
Corinna May 24, 2012 at 10:30 pm
Nice work! Your legs and arms must be on fire!
Eric N.
Eric N. May 24, 2012 at 5:46 pm
Mob
Stretching
Home WOD
“Intro Wod”
AMRAP 10 minutes
5 Push-Ups
10 Sit-Ups
15 Squats
12 rounds + 6 Sit-Ups
Blake
Blake May 24, 2012 at 10:41 pm
Whaaaaat?? Crazy score man! The Machine!
Corinna
Corinna May 24, 2012 at 10:44 pm
That is n awesome crazy score Bender!
Hannah
Hannah May 24, 2012 at 6:44 pm
mob
wu x 1
200 m run
WOD: AMRAP 15 min of:
1 Shoulder Press (60#)
3 Push Press
5 Push Jerk
Run 200m
6 rounds plus 3 push jerks
Quite an improvement from September 🙂 I did 6 rounds @ 35.
Corinna
Corinna May 24, 2012 at 9:56 pm
Quite an improvement indeed Hannah! Wow!
Amanda
Amanda May 25, 2012 at 9:13 am
Nice work Hannah!
Tracy S
Tracy S May 24, 2012 at 6:44 pm
WUx1 + 400m Run
Snatch Balance: 35-40-45-50 (kinda like those)
WOD: with 45#
6 Rounds + 1 SP + 3 PP + 5 PJ
Valérie Arseneau
Valérie Arseneau May 24, 2012 at 6:58 pm
WU x1 + 400m run
Strength : Clean
5x 35; 5×40; 5×45; 5×50; 5×55
WOD: AMRAP 15 min of:
1 Shoulder Press (30#)
3 Push Press
5 Push Jerk
Run 200m
Did 8 rounds. Sprinted the run because I knew time was running out. Then I had time to spare to try some shoulder press but had no juice left…
Frank
Frank May 24, 2012 at 7:30 pm
Run 400m
WU x 1
Strength: shoulder press
5x 95-105-115-130-145(2)
WOD: AMRAP in 15min of:
1 Shoulder Press (95#)
3 Push Press
5 Push Jerk
Run 200m
9 rounds + 1 shoulder press
PR of 1 round + 1 shoulder press
Lora
Lora May 24, 2012 at 10:11 pm
Nice PR on the WOD, Frankie!
Corinna
Corinna May 24, 2012 at 10:25 pm
Nice score Frankie!
Elissa
Elissa May 24, 2012 at 8:14 pm
WU x 1
Strength: OHS X 3
45-65-85-90 (5# Pr) – my wrists felt like they were about to snap!
WOD as Rx’d:
7 rounds +4push jerk
liked this one! 🙂
Lora
Lora May 24, 2012 at 10:11 pm
Nice job on the OHS! My wrists kill me every time. Still waiting for it to get easier. Not holding my breath. LOL
natacha
natacha May 24, 2012 at 8:27 pm
mobility
500m row
WU x 1
front squat 5RM to 90#
WOD: scaled with 40#, no jump on push jerks and 250m row
7 rounds
Mario
Mario May 24, 2012 at 8:31 pm
Clean & Jerk x5
125-135-145-155-165
WOD Rx = 8 rounds
Heidi
Heidi May 24, 2012 at 9:29 pm
WU x 1
400 m run
Snatch Balance x 5: 50-55-65-65-70
WOD with 55#
8 Rounds + 5 push jerks
Third time I’ve done this WOD, with the exact same score every time. I think I need to shave some time off the running. Was hoping at the beginning of the WOD to do the weight RX’d, but my shoulders were really glad I didn’t. Tough one.
Dan
Dan May 24, 2012 at 9:44 pm
WOD Rx’d
8 + 5 Push Jerks
Great job today 5:30. Impressive show Bender.
Corinna
Corinna May 24, 2012 at 9:54 pm
WOD @ RX 65 lbs
10 rounds + 9 reps
Last time: 9 rounds even
Great race Jeff! You forced me to push myself so hard that it felt like HELL!
Great job 6:30 crew!
Lora
Lora May 24, 2012 at 10:09 pm
You did amazing tonight! That one was tougher than it looked!
Krista
Krista May 24, 2012 at 10:15 pm
Nice PR Corinna!!
Jeff S
Jeff S May 24, 2012 at 10:47 pm
Awesome race Corinna, that was a lot of fun!! You posted a great number!!
Lora
Lora May 24, 2012 at 10:07 pm
Mobility
WU x 1
400m run
Strength: OHS (x5)
45-65-75-85-95-100 (PR reps)
*OHS’s have never felt so good. I didn’t want to stop. Weird. I know…
WOD as Rx
AMRAP 15 min of:
1 shoulder press @65#
3 push press
5 push jerk
200m run
Score = 9 rounds + 5 Push jerks
*This was THE HARDEST WOD I have ever done at CFM. I thought about writing a big ol’ “DNF” next to my name around the 6th round…that’s how painful it was. At one point, not even my pride was enough to keep me going. Whether you know it or not, all the rest of you in the 6:30 class kept me going back to that bar…and back out that door. Your encouraging words and seeing you all persevere was exactly what I needed. Thank you!!
Jeff S
Jeff S May 24, 2012 at 10:15 pm
You did great Lora.. Proud you didn’t give up on it and you ended up with a great number!! Well done!!
Corinna
Corinna May 24, 2012 at 10:27 pm
That is a great score Lora! You will never give up on a WOD regardless of what your mind and body are telling you what to do!
Jeff S
Jeff S May 24, 2012 at 10:13 pm
1xmob
400m run
1xWU
Foam roll, lacrosse ball, calf mobility
Snatch balance
45-45-45-65-65-95-95
WOD
10 rounds + 50m run
Corinna
Corinna May 24, 2012 at 10:27 pm
Awesome work Jeff!
Lora
Lora May 24, 2012 at 10:30 pm
Great score! Solid from start to finish! Well done 🙂
Kevin
Kevin May 24, 2012 at 10:20 pm
The 5:30 class was on fire tonight. All the push jerks were absolutely stellar!
Corinna
Corinna May 24, 2012 at 10:29 pm
I second that! Wish my push jerk’s were as picture perfect as the 5:30 class!
Gilles
Gilles May 25, 2012 at 7:38 am
Mobility
Run 400m
WU x 1
Strength: Shoulder Press x 5?
85, 95, 115×3
WOD: AMRAP in 15min of:
1 Shoulder Press (95#)
3 Push Press
5 Push Jerk
Run 200m
Total = 8 rounds
Jamie
Jamie May 25, 2012 at 7:44 am
Mobility
400m Run
WU x 1
Strength – Snatch Balance
Stopped at 95#
WOD – AMRAP in 15 mins
1 Shoulder Press 95#
3 Push Press
5 Push Jerks
200m Run
Total: 8 Rounds and 50m
Not a PR, but the first time doing this one Rx
Kerri
Kerri May 25, 2012 at 8:38 am
Mobility
400m Run
WU x 1
No strength – Did roller and stretching instead
WOD – AMRAP in 15 mins
1 Shoulder Press 45#
3 Push Press
5 Push Jerks
200m Run
Total = 6 rounds + 3 Push Press
That one was tough for me. Thanks Amanda for the push at the end to finish up my run. 🙂
Amanda
Amanda May 25, 2012 at 9:18 am
Strength: Practiced snatch balance with light weights, and tested out some presses/push presses/jerks to see how my shoulder was feeling for the wod
WOD: (scaled)
AMRAP 15 minutes
1 Push press (55#), set the bar down, then…pick it back up and:
3 Push presses
5 push jerks
200m run
Total: 7 rounds + 1 push press
Tough one!