Monday’s WOD

22
Oct

Monday’s WOD

Skill of the Week – Kipping Knees to Elbows

25-20-15-10-5 reps of:
Pushups
Situps

Jason shows focus

102 Responses

  1. Gillyon

    Pumped! Left today’s class with new knowledge on an old movement. I realized that standing is a workout in itself and that I have been (unknowingly) cheating my pushups. Great coaching this morning Jo and Kevin! I know my pushups are going to get better fast.

    WOD rx’d – 7:54
    My abs are killing me. That round of 20s were brutal.

  2. Chantal L.

    Run 400m
    WU x 1
    Front squats x 5 : 110-120-130-135-140

    WOD rx’d – 10:24

    When I think I’m starting to master a movement, Kevin and Jo are here to the rescue! Great coaching on the pushup, hopefully it will help me get better at it!

    To the Paleo challengers: 5 days left! This is the homestretch, Let’s do this!

  3. Blake

    The good, the bad, the ugly counting…

    400m run (no pain!), WU x 1
    25 DUs: 2:07

    OHS x 1
    95(2)-115(2)-120(2)-125-130 (PR)

    I find that once I get “locked in” the weight is not the big issue. My knees ratted me out on a couple reps but I managed to correct the problem for the most part.

    Pushup Practice (buttox clencheus)

    WOD:
    25-20-15-10-5 of
    –pushups
    –situps (with abmat)

    Time: 6:30**

    Got done close to the 6 minute mark, layed there, and realised I somehow ended on 5 pushups (thanks Jo & Josh)… for some reason I had only done 5 situps the round before so I owed extra situps.
    Went back and did them, finished around 6:30. CURSE YOU COUNTING!! DOH!
    Oh well, will aim for a nice PR next time!

    Cash Out: shoulder-lacrosse ball-pain thing.

      1. Blake

        No, no…I am glad someone mentioned it ’cause I would have left thinking I did awesome and just cheated myself. Talk about a mental breakdown!

  4. 400m run
    WU x 1
    Shoulder Press x 5
    95-100-110-115-120×3(better form all around though)

    25-20-15-10-5
    Push ups
    Sit ups( ab mat)
    6:14

    Elba thinks she made me redue the 10’s again. We will see next time this wod comes around.

    Kevin and Joanna’s new found Form knowledge will be interesting over the weeks to come.

    1. Lora

      FAST! Way to go!
      I think we will be seeing lots of Kevin and Joanna’s new found form knowledge in the days and weeks to come! Can’t wait! πŸ™‚

  5. Kevin Mack

    Mobility
    400m run
    WU x 1

    Strength: Shoulder Press
    65,65,75,90,100(4)

    WOD push-up practice
    25-20-15-10-5
    Push-ups
    Sit ups (ab mat)
    Time – 9:41

    I think I may have missed a round.…or part of a round.…or perhaps I didn’t. Obviously I need to hire a counter.

    1. Lora

      Nice work Kevin! Remember when doing this many situps in a WOD was reeeeeeeeally, reeeeeeeeally challenging? You are making great progress.

  6. Shawn Johnson

    WU x1
    400 m run

    Strength: Deadlift x5
    95 – 105 – 115 – 125 – 135

    Push-up Practice

    WOD
    25-20-15-10-5
    Push-ups
    Sit ups
    Time – 11:00

  7. Mobility

    400m run

    Backsquat 1rep to 215lbs

    Some learning on feet position and pushup technique.

    WOD: WOD: 25-20-15-10-5
    – Pushups
    – Situps (with abmat)

    Time: 6:48

    Push ups get really hard really quick for me. Was only doing 2 reps at a time at the end

    1. Lora

      Nice back squat, Patrick πŸ™‚
      Good work on the WOD. I hear you on the push ups getting really hard, really fast. I was doing singles for the last half of most of the rounds. Sucky….

  8. Shane

    Mobility
    400m run
    Wu x 1

    Wod
    25-20-15-10-5
    Pushups
    Sit ups (abmat)
    4:18 rx
    Ab mat really helps to stretch the stomach out. A lot of good pointers this morning. Great coaching Kevin and Jo!

  9. Natacha

    Sounds like a fun wod… Will try it at the hotel in the morning

    Did 10 min of rowing plus
    Vacation Wod
    7 round of
    7 squats
    7 burpees
    Time: 4:07

  10. Caleb Richard

    WU x1
    400 m run

    Strength: Deadlift x5
    95 – 105 – 115 – 125 – 135

    Push-up Practice

    WOD
    25-20-15-10-5
    Push-ups
    Sit ups
    Time – 16:00

  11. Melanie B.

    Mobility
    400m run
    WU x 1

    Strength: Front squat: 15-20-25-35-45
    WOD: 25-20-15-10-5

    Push ups
    Sit ups (abmat)

    Time: 11.22.

    Push up were hard. Thanks for all the cheering guys! πŸ™‚
    Good job everybody!

  12. Chantal Guerette

    Mobility
    400m run
    WU x 1

    Strength – Shoulder Press 5 x 35-40-45-50-45 (went back down to work on form)

    WOD
    25-20-15-10-5
    – Pushups
    – Situps
    Time : 9:22

    I had an inner fight today… One part of me was reaalllly frustrated with this WOD and kept telling me that I was not going to be able to finish it. The other half was yelling at me to finish it !!! Then Kevin hit (ok poked) me with a stick and it made me mad and sad at the same time. Woah… Only Crossfit has that effect on me hahahahaha !!! Did not like this WOD. Just saying πŸ˜›

    1. Lora

      You did great, Chantal! There was nothing easy about this WOD. Push ups are one of those movements that can be frustrating because your arms/shoulders get fatigued before you even break a sweat. You don’t feel “tired” but no matter how much you “will” your body to push you up, it just won’t go. Keep practicing these. You’ll get stronger and stronger every day πŸ™‚

    2. Chantal Guerette

      Thanks guys ! I sure did push hard on this one haha ! We all did !!! Next time (and I can’t wait… haha) I will beat this PR πŸ˜€

  13. Maddy

    Mob
    WU x 1 (ran out of time)

    Strenght : cleans 5 x 50-55-60 (x3 to work on form. Thanks Amanda!)

    WOD
    25-20-15-10-5
    Push ups
    Situps
    Time 9:31

    Cash out : Lacrosse ball on shoulder blades… Good stuff!

    I just read this funny post on CI-FAM = Crossfit Induced Failure At Math πŸ˜‰

    http://crossfitlisbeth.com/2012/10/10/ci-fam/

    Great class Amanda and Kevin!!

  14. Michelle

    WU x1
    400 m run

    Shoulder Press x5 40-45-50-55-60 (x 4)

    Push-up Practice (Super helpful!)

    WOD
    25-20-15-10-5
    Push-ups
    Sit ups
    Time – 10:?? (37 seconds I think… oops)

    First time doing push ups from toes in wod :). The were pretty snaky at the end though!

  15. Mario

    Mob+ 400m Run + WUx1

    DU Practice = 45, 48(PR), bunch of 15+

    Overhead Squat 3-3-3-3-3 = 165# (PR, 20#)

    Overhead Squat 1 = 190#(X) Not today πŸ™‚

    WOD Rx = 6:22

    Well that was fun, nice cashout after. Good job everyone!

  16. Mario

    Double Unders = 45, 48 (PR), bunch of 15+

    OHS 3-3-3-3-3-1 = 165# x3 (PR, 20#) – 190# (X) Not today

    WOD Rx = 6:22

    Good job all! Fun one, nice cashout!

  17. Mario

    DUs = 45, 48(PR), bunch of 15+

    OHS 3-3-3-3-3-1 = 165# x3 (PR 20#), 190#(x) Not today πŸ™‚

    WOD Rx = 6:22

    Fun one, nice cashout! Good job everyone!

  18. Lora

    Mobility
    500m row (1:46.8…not my best time but got my heart going for sure!)
    WU x 1

    Strength: Shoulder press (x3)
    65(5)-75-85-90-95

    Push up practice

    WOD
    25-20-15-10-5
    Push ups
    Sit ups (with abmat)
    Time = 7:49

    Cashout – lacrosse ball on back/shoulders….ahhhhh.

    Great job 5:45 crew πŸ™‚

  19. Jeff L

    400m Run

    WU X 1

    Strength – Push Jerks x 5

    105-145-175-185(1)-185(3)

    *Not feeling it for strength today

    WOD

    25-20-15-10-5

    Push ups
    Sit ups w/ abmat

    Time – 7:12

  20. Gabriel

    Mob+400m Run
    WUx1

    Strength – Deadlift X5
    225-245-265-285-305

    Daily planks to 5min

    WOD as Rx’s
    Time–> 5:52

    Cashout – lacrosse ball on back/shoulders

    Great job 6:45 folks!

  21. Heather S

    MOB
    400 m run
    WU x 1

    shoulder press: 5’s
    65 -70 – 75 (x3) – 75 (x 5)

    25-20-15-10-5 reps of:
    Pushups – toes
    Situps – abmat
    Time: 9:54

    Situps with the abmat are so freaking fast!! WHy didn’t someone tell me this before!?! Unfortunatelydoing pushups properly was a bit of a slow process. Welcome home Jo, Kevin and the Bionic Man πŸ™‚

  22. Jeremy L

    Mobility
    400 m jog
    Wu x1 ( pull ups with med blue band and dips with same band).

    Push jerk up to 115

    WOD
    25-20-15-10-5
    Push ups / sit ups with ab mat.
    Time 7.36

    After wod practiced kips, did 1 chin up.
    Took the dog for a 40 min walk when I got home.

  23. Amy H

    Mobility

    400 m run
    WU x 1

    Strength – back squat to 55#

    WOD

    25-20-15-10-5
    push ups (knees on the way up)
    Sit ups (with abmat)
    14:57

    This was a killer. So glad I finished, I wasn’t sure for awhile if I was going to. Thanks for all cheering everyone.

  24. Amanda

    First, a torture class with Jo for mobility. Then, a regular class with Kevin with some ass clenching. Never a dull moment at CFM!

    Strength: Push Press
    5x 70-75-80-90(4)-85

    WOD rx’d: 10:21

    Lots of awesome new information today, thanks Kevin & Jo!

  25. Tara R

    Mobility
    400m run
    Wu x 1

    Wod
    25-20-15-10-5
    Pushups
    Sit ups (abmat)
    Time 9:48

    Shoulders are killer today 1st real pushups πŸ™‚ i did the 10’s twice, as i second guessed my self when the other girls were not where i was. Thought i skipped something, was 2 focused on form for counting lol

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