Baseline

1
May

Baseline

500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Compare to Dec.6/12

Pam is making great progress!

Pam is making great progress!

86 Responses

  1. Gabriel

    WUx2

    Strength – Push Jerks X5
    95-105-115-115-125
    Thanks for pointing out for me to use my shoulder to rack with these Patrick. It helps with multiple reps!

    WOD as Rx’d

    Time–>4:12
    All unbroken
    Was aiming for around 4:30 so quite pleased. Been looking forward to doing this one.

    Great job 6AM girls!

  2. Shawn Johnson

    WUx2
    Strength – Front Squats X5
    100-120-135-145-155(x3)-155(x4)

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

    6:07 squats after rowing slowed me down

  3. Tracy

    M + WU x2
    Srtength – dead lift
    85-95-105-115-125×2

    WOD – Baseline
    500 m row
    40 squats (to ball)
    30 situps
    20 push ups (from knees)
    10 pull ups (rings)

    Time 6:21

  4. Kevin Mack

    Mobility
    WUx2
    Strength – Push Press X 5
    65-75-85-90-95

    Baseline
    500m Row (1:54)
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups (blue band)

    6:29 PR of 1:37

  5. Michelle

    WUx2
    Strength – Cleans X5
    75-85-90-95 Wasn’t feeling it this morning, I think I will try again on Friday. My love/hate relationship with squats continues!

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups (blue band)

    5:32

  6. Heather Colleen

    Mobility
    Wux2
    Strength: OHS (One arm w KB)
    15-15-20-20-15

    Baseline
    500m Row (one arm)
    40 Squats
    30 Situps
    20 Pushups (on wall, one arm)
    10 Ring rows (one arm)

    6:56

    I haven’t done this one since that horrible, hungover Saturday trial morning… Still lots of improvement to be made, but this workout was definitely a “CrossFit defining moment” for me. I cannot believe I puked after this WOD less than a year ago!! πŸ™‚

  7. Crystal

    Mobility
    WU X 2
    Strength: Push Jerks

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Ring Rows
    6:01 had a PR last time I did this I did at 6:37 so πŸ™‚

      1. Crystal

        Thanks guys! I never really know if that’s a good PR or not but I was told it t’is indeed! SO F YA! lol

  8. Blake

    Deadlift x 5
    245 – 255 – 255 – 225 – 225
    No PRs, just really trying to improve my form before moving back up to my max.
    Thanks for the coaching Kevin.

    WOD: Baseline as Rx’d
    Time: 4:33 (PR of 19 sec)

    My goal was 4:30.
    NOTES FOR Future Me: I jumped right to the squats, but future me will take a very short, couple sec break before starting them next time so my knees don’t buckle, then push them unbroken at a good pace.
    Gained a little time on my situps, but was disappointed my pushups were not unbroken. Always something to work on!

      1. Jackie

        I can hear Amanda’s voice in my head…so I’d better post!

        WU x 2
        Strength: Shoulder Press
        5x 30, 35, 40, 45 and 1x 50

        WOD Baseline
        500M row
        40 squats
        30 situps
        20 pushups
        10 pullups (green band)

        7:24

        Really fun workout. Great job 6 am crew.

  9. Jeff L

    Mobility
    WU X 2

    Push Jerks X 5

    135-155-185-195(4)-195

    WOD – Baseline

    500m Row
    40 Squats
    30 Situps
    20 pushups
    10 pullups with black band

    Time – 5:53

  10. Mobility
    WU x 2

    Strength: Front Squat @ 5 x 35-40-45-50-55

    WOD – Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

    Dec. 6/12 Time = 9:39

    Tonight’s Time = 7:57

    Yay! I’ll take it! Thanks for counting reps for me, Maddy! πŸ™‚

      1. Thanks! I remember doing it in December and feeling crappy because my time was like 4 seconds slower than the first time I’d ever done it. But my attendance was also equally crappy. Showing up more really does make a difference…go figure!

    1. Oops! In all my excitement and/or exhaustion, I forgot a few things…

      – Push ups were from knees
      – Did ring rows instead of pull ups

      1. Thanks, Blake! I can’t wait for this to come up again (well, my legs can, but aside from that…) to see if I can shave more time off. πŸ™‚

  11. Maddy

    Mob
    WU x 2 with unbroken pullups on the yellow band πŸ™‚
    Extra knee mobility + lacross ball to be able to get through the 40 squats…

    Strength – Push Jerk
    10 x 45, 5 x 65 – 85 – 95 – 100 (5# pr)
    Note to self : narrow feet on the ‘takeoff’ and land wider… felt much better, thanks Kevin!

    WOD – Baseline… my 1st one
    500 m row
    40 squats
    30 situps
    20 pushups (knees on the up)
    10 pullups (black band)

    Time – 6:27

    I was happy about the not-too-broken squats but surprised that the strict pushups were not happening at all… gotta have a goal for next time I guess!

  12. Mario

    Mob + WUx 1

    Squat Clean 5-5-5-5
    135-155-175-195 PR

    (For some reason was going to end this set at 205, which is awfully close to my 1RM. Figured I would push it, since 195 beats my 3RM)

    WOD “Baseline” Rx+ (w/ 20# vest) = 5:01 (regular PR = 3:58)

    Like regular baseline, bit more awkward to move, all movements off the rower have extra suck. Glad I did it, will try for sub 5 min next. TIPS TO FUTURE SELF >> try to aim for a 1:40 row like regular Baseline, and make sure you definitely don’t do 10 extra squats… and just hang in there, you like, totally got this, bro!

    Good job everyone, thanks Frank & Jeff for tackling this one in same heat. You guys kept me going.

  13. Frank

    WU x 2

    push press x 5
    95-115-135-145-165

    WOD Rx
    time = 4:46 PR of 34 seconds – did this one back in March 2012

  14. Melanie B.

    WUx2
    Strength – Push Press: 30-35-35-40-40

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

    August 16th: 8:37
    December 6: 7:33
    Today: 6:44

    Yay!! πŸ™‚
    Good job everyone!!

    1. Melanie B.

      Oh, forgot to say that push ups were on my knees because I had to do them with my fist to not hurt my wrist.
      And pull up was with black band πŸ™‚

  15. Chantal GuΓ©rette

    Mobility
    WU x 2
    Strength : Shoulder Press
    5 x 35-40-45-50-55

    WOD “Baseline”
    – 500m row
    – 40 squats
    – 30 situps (with ab mat)
    – 20 pushups
    – 10 pullups

    My time last December was 6:08 but I did knee pushups. This time, my time was 6:20 but I did grown up pushups haha πŸ˜›

    Thanks coach !!

  16. Gillyon

    Warmup
    Power cleans (3) 55-75-85- 95-110 form was not great on the 110. Boo

    Baseline rx’d – 5:23 (33sec above my pr….not good). I guess that is what happens when you take time off. Hoping next week, I can find a better balance between life and work, and hit the gym more. πŸ™‚

  17. Danial

    MOB

    WUx2

    Streagth : Dead LF 135 155 185 185 205 PR

    WOD : Baseline

    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

    Time : 504 RX

    I enjoyed this WOD tonight . I didn;t slow down just kept pushing myslef . My first RX workout
    Also got a PR in deadl Lift

    Great class every one

      1. Jack

        Thanks buddy. I was very happy. I am even happier that I see a few seconds worth of improvement for next time as well.

  18. Mobility
    WUx2 – I got my chin over the bar for the first time with a black band in the first 10 of the warmup! Did ring rows for the second 10, but going to keep pushing!

    Strength – Push Jerk x5
    45 – 55 – 65 – 70 – 75

    WOD: Baseline

    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Ring Rows

    Time: 8:15

  19. Corinna

    5km run with my grade 9 physed students today. They did awesome! We actually did 20 minutes of post stretching with Lacrosse Balls.

    My very first Olympic Class tonight. Absolutely loved it! Why have I not done this class sooner?

    Warm up

    OHS x 2 ( 3 second hold)

    55-65-75-80-85

    Nice sharing the rack with you Heather and Marie-Noelle.
    Learned some great tips about positioning of feet/toes and tightening of the core.

    Hang Squat Cleans: Used hook grip tonight. Felt weird, but I hope to get used to it.

    95 x 3
    110 x 2
    125 x 2
    135 x 1
    135 x 1
    135 x 1

    Game: Power Cleans with the song Roxanne @ 100lbs. Fun!

    1. Tania

      Oh Kevin did the Roxanne game one day for Warm-up with burpees… it was fun (there is something wrong with us I think lol)

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