“The Chief”

29
Aug

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Compare to Aug.19/11

Watching the first heat

145 Responses

  1. Andy

    Mobility

    WU x 2

    Strength: Cleans
    5x 95-105-115-125-135-145

    WOD “The Chief”
    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats
    -Rest 1 minute. Repeat for a total of 5 cycles.
    Score: 334

  2. Rob Brydges

    Mob
    Wux2
    Strength. Dead lift x5
    155 175 195 205 215

    WOD “The Chief”
    am rap in 3min.  5 rounds. Did 3 rounds.  (Back)
    -3 power cleans  did 110lbs
    -6 push ups
    -9 squats
    -Rest 1 min

    Reps 162 in 3 rounds
    Rob Brydges

    1. Lora

      Hope your back feels better soon. Good for you, listening to your body and stopping after 3 rounds. Sometimes that is easier said than done.

  3. Lora

    Yes, Uncle Patrick…Hell has frozen over 😀

    Outside of Saturday’s, this was my first morning WOD. And…I survived!

    WU x 2 (sub ring rows for pullups because of sore shoulder)

    No strength. Lacrosse ball on shoulder and shoulder stretches. Hip mobility work.

    WOD “The Chief” as Rx

    AMRAP 3 min of
    3 Power Cleans @ 95#
    6 push ups
    9 squats
    Rest 1 min
    Repeat 5 cycles

    Score = 397

    My first time doing this WOD. Loved it!!

    Cashout – wall stretch 3 x 30 sec

    It was really nice to meet some of the morning folks 🙂

    1. Laura K

      I just got home from work….I wish I could have tried this one. I am sure I would have gotten 397 (minus a couple of hundred). Great job Lora.

    2. Marie-No

      Good Work this morning Lora! Just getting up early for a WOD is crazy in itself, not to mention the high bar you set for the rest of the CFM crew today! Great work!

  4. Gillyon

    Warmup with handstand pushups (abmat) Thanks Heidi for being a positive influence. Seeing you push 10 out…pushed me. 🙂

    Power Cleans (3) 65-75-85-95-105(failed to get 3)

    WOD – The Chief @ 85lbs
    382 reps
    Next time I will do this rx’d. Great morning. 🙂

  5. Sheldon W.

    Mobility, WU x 2

    Strength: Front Squats x 3
    95-125-135-145-155

    WOD “The Chief”
    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats
    -Rest 1 minute. Repeat for a total of 5 cycles.
    Score: 288

    Not a bad score given I had 27 days off. Not looking forward to the walk/fall down the stairs in the morning.

  6. Lance

    Mobility
    WU x1

    Power Cleans 1s
    135-185-185-195-200(PR)

    WOD “The Chief”

    Score: 364 RX

    Cleans had some failed attempts mentally messing myself up but got past it and got a PR. Workout was a killer but it was a ton of fun really enjoyed it great job everyone

  7. Julia

    Mobility
    WUx2

    unassisted pull ups 2+2+2+2+2 (my goal for the end of summer)

    strength -clean
    80-90-95-100 x5

    Last WOD before i leave for school!!!

    Max rounds in 3 minutes of:
    95 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats
    -Rest 1 minute. Repeat for a total of 5 cycles.
    Score: 240

    Just wanted to thank everyone who has cheered me on this last summer. Its been great! You’ve helped me to push myself to do things I never thought possible. I could only have dreamed that by the end of the summer I would have been able to do unassisted pull ups. I also never thought that I would have done one, let alone two wods this summer RX’d.

    All in all im going to miss everyone at the gym and doing wods at school just won’t be the same :(! Today was a great way to end the summer with this last day of Rx and first times.

    And for all the born hockey players who don’t train with crossfit in the summer- all the cool kids do it ;P
    http://www.youtube.com/watch?v=fL5opL-yxRk

    Thanks again see everyone at Thanksgiving!

    1. Amanda

      You’re a great athlete, Julia! Great summer working out with you, and great job on your pullups! See you at Thanksgiving!

    2. Corinna

      I did not realize that today was your last day with us for a while. I am sad that I did not get a chance to say good luck in person. It has been wonderful having you train with us Julia. See you at Thanksgiving!

    3. We’ll miss you Julia!! It has been a pleasure to workout with you and I am glad I was there to see your firsts pull ups withouth band so proud of you!! Enjoy University 🙂

    4. Kevin

      So glad to have you as part of the CFM family. You’re dedication is paying off! Best of luck in school and see you over the holidays.

    5. Evan S

      You just seem to keep getting better Jul, it looks like I’m going to have to train hard so you don’t leave me in the dust when you get back. 🙂 Have fun while you’re away, not to much though, passing is important as well.

    6. Heather S

      What fun it’s been to have a CFT buddy to travel with, laugh with, and harass! Couldn’t be prouder of all your progress and sure will miss you – but now I have a chance to fix my clean form and catch up with you!!

    7. Lora

      It has been great having you at the gym this summer, Julia 🙂 Congrats on reaching your milestone of unassisted pullups, and on those Rx’d WODs you now have under your belt! Keep training. Study hard. Oh, and have fun too! See you at Thanksgiving 🙂

  8. Jenna Sipkema

    Mobility
    WUx2

    No strength today, did some shoulder stretching and ball rolling.

    WOD “The Chief”
    Max rounds in 3 minutes of:
    3 Power cleans #65
    6 Push-ups
    9 Squats
    -Rest 1 minute. Repeat for a total of 5 cycles.

    Score- 312

    This was felt like a tough one for me! No more eating even an ounce of anything before a WOD anymore…need I say more!? lol

      1. Jenna Sipkema

        Hahah, no I didn’t!!! I swallowed a lot (gross I know)! I will do anything to keep from being sick, it freaks me out..lol

  9. Christine

    Mobility
    WUx1 (10 x toes to ring)
    Strength:
    Shoulder Press: 55×5; 60×5; 65×5; 70×3-shoulders sore from yesterday(wonder why LOL)
    WOD:
    “The Chief”
    AMRAP in 3 minutes
    3 power cleans at 75
    6 push ups on toes
    9 squats
    Rest 1 minute
    Repeat 5 cycles
    Score= 347
    PR from August 19/2011-my score was 327, did #45, and push up on knees!!!
    Yay!!! So excited!!!

  10. Michelle

    Strength:
    OHS×5; 35-45-50-55-60

    WOD:
    “The Chief”
    AMRAP in 3 minutes
    3 power cleans at 70
    6 push ups (with band)
    9 squats
    Rest 1 minute
    Repeat 5 cycles
    Score= 363

  11. Heather S

    MOB
    WU X 2
    Strength – squat cleans x 3
    80-90-95-100-105 (2 fail – 1 good rep)
    (Cleans last night at oly, cleans for strength, cleans in the wod!!! You’d think I’d be getting good at this 🙁 )

    WOD: The Chief (As rx’d Yay!)

    3 power cleans at 75
    6 push ups on toes
    9 squats
    Rest 1 minute
    Repeat 5 cycles

    Score: 285
    PR of 30 reps plus 10#’s. Last time I did this one Corrina predicted “RX’d next time”. So glad you were right!

  12. Frank

    WU x 2

    Strength: push press x5
    110-125-145-160-180 (3) (5# PR for reps)
    great sharing the bar with you Rob

    WOD “The Chief” Rx
    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats
    -Rest 1 minute. Repeat for a total of 5 cycles.
    Score: 294
    PR of 6 reps with 30# more

  13. Steph L

    Mobility
    WUx2

    Strength: Shoulder Press
    30,35,40,45,50(PR) x5

    WOD “The Chief”
    Max rounds in 3min:
    3 Power Cleans @ 60lbs
    6 Push-ups (With Small Band)
    9 Squats
    – Rest 1 Minute

    5 Cycles

    Total : 312

    This was a great WOD!!! Great Job 5:45 Class!!

  14. Mobility
    Wu x 2
    Strength – Clean x5
    95, 105, 115, 125, 135, 145

    WOD “The Chief”
    AMRAP in 3min.
    -3 power cleans (125#)
    -6 push ups
    -9 squats
    -Rest 1 min
    Repeat 5 rounds

    score total reps = 375 (PR of 9 reps with 10# more on my cleans)

  15. Mobility
    Wu x 2
    Strength – Over head squats x 3
    55, 60, 65, 70, 75×1, 75

    WOD “The Chief”
    AMRAP in 3min.
    -3 power cleans (55#)
    -6 push ups
    -9 squats
    -Rest 1 min
    Repeat 5 rounds

    score total reps = 367 (no PR short of 12 reps my legs where shot after the first set of squats)

  16. Chantal Guerette

    Mobility
    WU x 2

    Strength : Cleans 5 x 55-60-65-70-75

    WOD “The Chief”
    AMRAP in 3 minutes
    – 3 Power Cleans (60#)
    – 6 Pushups
    – 9 Squats (Ironman style)
    – Rest 1 minute
    5 cycles

    Round 1 – 81
    Round 2 – 82
    Round 3 – 82
    Round 4 – 81
    Round 5 – 74

    Total score : 400

    Woahhh this was a great WOD !!! I think I found the right rythme for this one 🙂 I didn’t take breaks (except the 1 minute rest) and it felt pretty good !!! I had a BAD toe cramp afterward but I’ll survive hehe Good job everybody 😀

    1. Lora

      Good job Chantal 🙂
      I, too, was VERY aware of my squat “style” today while I was doing this WOD. I laughed a little to myself every time I got to the squats….

  17. Mob
    WU x 2 (work on knees to elbows/ toes to bar I got few reps)

    Strength 3’s
    Power Cleans
    65-75-90 (I spent alot of time on my WU)

    “The Chief”
    AMRAP in 3 mins
    – 3 power cleans (85lbs)
    – 6 Push ups (blue band)
    – 9 squats
    Repeat 5 rounds

    1= 5
    2= 4 rds + 4 PU
    3= 4 rds + 2 PC
    4= 4 rds + 1 PC
    5= 3 rds + 1 PU

    = 374

    I am glad with my result, 20 more lbs!! push ups with smaller band and 57 more reps!! great job everyone, Enjoy the 4:15pm class 🙂

  18. jeff

    mob
    2x WU

    foam roll and practice cleans.. also stretch out tight shoulder (maybe a few too many MU in the last week or so try to reel in JO? lol)

    The Chief
    @135

    final total was 389 but Kevin said the depth of my squats was questionable (knees have been very stiff and sore so limited range of motion 🙁 ) to be fair and to still have a number to look back on the next time we do this, I removed the squat portion of the equation and came up with 314! know that is a bit drastic as some of them were probably good, Kev said 4/5 Rx! lol.. but happy with this number and now room to improve! hopefully the next time I see the Chief I’ll have some better stilts under me and I’ll have an easy time making a PR out of this one!

    great job 6:45 class!

    1. Lora

      Awesome work Jeff. That is a great score. I know the knees have been acting up lately, but you aren’t letting that keep you from working out and giving it your best. 🙂

    2. Christine

      I can tell ur knees are bothering you…and coming from the “gimp” club myself, I can appreciate ur pain!!! LOL but u don’t let it stop u and that’s awesome to watch!!! 🙂

  19. Wu x 2
    foam rolling
    Strength – Clean x2
    95-115-135-145-155

    WOD “The Chief” Rx 320

    PR of 108 reps and 60#
    It looks like a lot but first time doing this wod was in my first week of crossfit.Happy to do it Rx.
    Nice to see what a year of dedication can do.

  20. Corinna

    What a freaking day I had is all I can say!

    My morning started at my car dealership at 7:30 a.m. whereby I was told that mice may have possibly damaged wires near my left front headlights. Rodent damage is not a warranty problem therefore, I am looking at a potential 2000$ bill. I thought it was an April fools joke! I mean really; I have never in my life heard of mice climbing underneath a vehicle and eating wires?????

    Secondly, I went to my doctor to get tests results from a kidney scan done way back in June and he tells me that the results were MIA!

    Thirdly, I rush to pick up my dogs at Four Paws after work and I step in dog poop with the sneakers I was about to wear to Cross Fit. Let’s say the smell on the way home in the car was quite unpleasant!

    So when I finally get to Cross Fit and see that Marie had done 444 reps I almost shit in my pants, but after the day I had, I have to thank you Marie and Lora for motivating me to work my butt off!

    WOD ” The Chief” Rx @ 95 lbs

    Total reps: 433

    I did this WOD in June and my score was 380 (53 rep PR)

    1. Amanda

      “….see that Marie had done 444 reps I almost shit in my pants” – LOL!!!
      Nice score Corinna..surely that cancels out the bad day?

    2. Heather S

      Is it wrong of me to laugh all the way through your awful day!?! So glad the wod went well and THANKS for not wearing those sneakers beside me!!

    3. Marie-No

      See Corinna, not a bad day after all!!! Sorry I couldn’t stay to encourage you until the end. WOW what an awesome PR!!! You’re a machine! Great work out there tonight!

    4. Christine

      OMG! I am still laughing just thinking about your shitty day!! I have been there many times!! I feel your pain!! Awesome score!!!! I could tell you almost pooped your pants when you saw her amazing score!! LOL you friggin did amazing at this WOD…I could see you at the corner of my eye and I was trying to keep up with you on the squats and couldn’t even come close…I need to learn how to do “strangler”!!! Maybe you could teach me on Sunday!!! 😉 awesome job today!!!

  21. Kev M

    Great time tonight. After Jeff Kicked me out of my seat in the peanut gallery twice and Christine moved my foot and made me trip a small child… the wod was fun.
    skipped strength to work on power cleans. WOD @ 115# – 272. happy with this.
    great job everyone.

    1. Christine

      Ummmm I was no where near the poor girl!!! I saw everything and you totally put your foot out to trip her!!!! LMAO!!!! 😉

  22. natacha

    mobility
    WU x 2
    deadlift 5rm to 155#

    WOD with 50# (kept it light as it was the 1st time since injury to do power cleans with jump… felt good!)

    460 reps

    thanks Patrick for the great coaching this morning!

  23. Heidi

    WU x 2

    Push Press x 3: 70-75-80-85-90

    The Chief with cleans @ 85#

    Total Reps = 375.

    PR of 43 reps at same weight.

    Really happy with this. It’s tough, but I really like this WOD.

  24. Chantal L.

    Did this on Aug. 31 Change for Change

    WU x 2
    No stregnth – Foam rolling Friday!

    The Chief :
    Max rounds in 3 minutes of:
    95 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles

    RX’d – 253 reps

    Yay for doing a WOD with RX’d pushups!

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