Double Down

4
Jun

Double Down

Reminder that the gym will be closed this weekend due to the Olympic lifting seminar.Β 

Today is a double strength day. Work your way down the strength rotation.

Cashout – Try a rope climb

If you have extra time, work on a β€œgoat” (something you suck at).

Some Oly class action

Some Oly class action

66 Responses

  1. Maria

    Double Down!

    Cleans x 5
    75-85-90-95-100

    Jerks x 5
    70-75-85-90-95

    Cashout: rope climb to the top. That’s high!

    Fun morning, great sharing both bars with you Michelle! and you too Gab.

  2. Gabriel

    WUx3 (Subbed Pull-ups for Bar MU’s for second set)

    Double Down

    Push Jerks X5
    95-95-105-115-125-95-95
    Still need to make sure I open my knees a bit. Seemed to help on the last 95.

    OHS x5
    75-85-95-105-115
    Great sharing the bar with you Michelle and Maria!

    Attempt at L Rope Climb. Broke the L at the top so will need to redo, a No Rep!

    Great work morning folks!

    1. Lora

      WOW Gabe! Rope climbs without using legs are really tough! Good for you! Always so impressed with your core strength πŸ™‚

  3. Adam

    Mobility
    WUx2

    Double Down! (my favorite WOD πŸ˜€ )

    Overhead Squat x5
    35, 45, 55, 60, 65

    Shoulder Press x5
    65, 75, 85, 95, 100

    Both feeling pretty heavy! Had to really fight for the last rep on shoulder press.

    Worked on cleans at 65, 95, 75 for my ‘goat-work’. Thank you for the help Marie-Noelle πŸ™‚

    Cashout: Rope climb!

    Good job today 6am crew!

  4. Jack

    WU x 2

    Clean

    95×5
    135×5
    155×5
    185×5 ( a few fails while working on form but did five successful ones at least)
    205×5

    Floor press

    135×5
    185×5
    205×5
    225×5

    Great morning. Thanks Marie-No

  5. Trent

    wu x 2

    Deadlifts x5
    205-215-225-235-240 PR #5

    Push Press x5
    105-110-120-130-140-155
    Focused on moving head out of the way to drive bar straight up.

    Goat: Butterfly pullups. – Tired a wide grip and had a nice flow. Then tried a closer grip (hands just outside shoulders) had a good flow as well. Bar was aprox eye level with 7-8 reps.

  6. Julie J

    Mob WU x 3

    Double Down WOD

    Shoulder Press x 5
    25-30-35-40-45

    Front Squat x 5
    25-30-35-40-45

    Goat: Pull ups w/black band – should’ve tried those BEFORE the WOD, had no arm strength left, only got 3 completed.

  7. Kevin

    Press x2
    60-80-85-90-95-95-98-100-103-105

    Situps x10
    65-75-85-95 (PR!)

    Tried the CrossFit Mom workout posted today.
    3 rounds
    3 rope climbs
    200m Run
    10 HPC (135#)
    200m Run

    9:48

  8. Joanna

    Since I’m not really allowed to do much for strength and today is a double strength day I tried a CF Mom WOD instead.

    3 Rounds
    3 “Mommy” Rope climbs (from sitting to standing)
    200m ‘run’
    10 Hang power cleans 55#
    200m ‘run’

    14:44

  9. Kevin Mack

    Mobility
    WU x 3 (all three rounds of pullups with purple band)

    Double Strength Day

    Back Squats x 5
    115-135-155-165-180 (10#PR)

    Cleans x 5
    85-115-120-95(dropped back to focus on technique)

    800m Run

    1.2k run (home)

    Great coaching Marie-Noelle.

    1. Lora

      Congrats on your back squat PR! That’s awesome! And an extra little 1.2k run home? Nice work. Love seeing this progress you’re making πŸ™‚

  10. Heather Colleen

    Mobility
    WU x 3

    Double Strength:
    Push Press (1 arm, dumbbell)
    20-25-25-30-30

    Back Squat with barbell:
    πŸ™‚
    65-70-75-80-85

    Thanks for the coaching, Marie-Noelle!

    500m row: 2:00 exactly – first time with both arms in 12 weeks…and it was a 21 second PR!

    1. Lora

      WOOT WOOT! Congrats on rowing with TWO arms! That’s great. You will be going overhead with both arms in no time.

  11. Blake

    Fun day today!
    Mobility

    WOD: WU x 3 (“unofficial” butterfly pullups & regular situps…no samson stretch)
    Time:3:58

    Weighted Situps x 5 (because all the cool kids are doing them)
    45 – 65 – 75 – 85 – 95

    Shoulder Press x 5 (should have done these first…duh)
    105 – 115 – 120 x 3 (wrist felt odd so stopped there).

    Run 800m: 3:44

    Da Ropes:
    — Arms-Only Rope Climb
    — Donkey Kong double-rope climb (to red tape)

    Quickie Double Under Practice
    –Focused only on rhythm, managed 3 in a row. Felt like I was not jumping high enough but was probably rope/hands coming up.

    Fun!

  12. Crystal

    Very fun day today!

    Mob WU X 3

    Front Squats up to #65
    Deadlifts up to #135

    Good times…stayed clear of the rope…I will get the courage one day to tempt it.

  13. Michelle

    Double Down!

    Cleans x 5
    75-85-90-95-100

    OHS x 5
    65-70-75-80 x3

    Dear OHS, why were you so hard to get along with today? You may have one today’s fight, but not the battle.

  14. Lora

    Mobility
    WU

    Double Down πŸ™‚

    Shoulder Press (x5)
    45(10)-65-75-85-95(3)-90(5)
    *felt heavy today πŸ™
    Nice sharing a bar with you, Heather and Julia.

    Front Squat (x5)
    95(10)-125-145-165-185
    Great sharing a bar with you, Tim. I don’t get to see you very often.

  15. Frank

    wux3
    Double Down

    front squats x5
    150-170-195-220-245(4)

    deadlifts x5
    225-245-280-315-350(3) 5# PR

    great sharing the bar with you Chris and Marcel

  16. mob wux3
    double down
    back squat hold 2 sec at the bottom
    135 x5 155×5 175×5 195×5 205×5
    clean
    95×5 115×5 135×5 145×5 155×2
    155 failed 2 155×2 160 x1 pr 5#

  17. Sarah

    mob
    wu

    Double Down

    Push Press
    45-55-65-75-85

    Back Squat
    60-70-80-90-100

    Run 800m – 3:49

    Attempted rope climb – didn’t work out so well, but at least I tried a couple times

  18. Amanda

    Front Squat
    5x 80-85-95-105-115 (reset)
    Nice sharing the bar with you Alex and Nick! Nice meeting you both.

    Cleans
    5x 85-95-100-110-115 (pr)

    Fun night at the gym πŸ™‚

  19. Alexandre Bergeron

    Mobility + Wux3 (Pullups without band yay!)

    Strength 1 : Front Squats x5
    95-105-115-120-125

    Strength 2 : Deadlifts x5
    135-150-165-185-200-210

    Felt good! Went up a bit over what I was supposed to on the deadlifts but they felt really good…

  20. Heidi

    WU x 2

    Push press x 5
    65-70-75-80-85

    Back Squat x 5
    110-125-130-140-150

    Cash Out: Rope climb to the top. Scary part was coming back down.

  21. Craig H

    mob wux3

    back squat
    110,120,125,135,145pr

    Clean
    85,90,100,105,110pr

    rope climb made it to the top. πŸ™‚

    worked on making pullups more smooth for mulitiple reps without resetting.

  22. Marcel

    WU x 3

    Front Squat x 5

    135 155 165 175 185

    Deadlifts x 5

    185 225 245 255 Stopped here back was feelin’ a little iffy.

    Had to do an arms only rope climb to keep up to Chris & Jeff.

  23. Chris

    wux3
    Double Down

    front squats x5
    150-170-195-220-245(2) PR of 10#

    deadlifts x5
    225-245-280-225 – back was bothering me so I stopped

    great sharing the bar with you Frankie and Marcel

    rope climb – all arms!!!

  24. jeff

    mob
    3xWU

    push jerk x 5
    95-115-135-145-155-135 (dropped down for form, lifting heels on dip)

    OHS x 5
    45-45-45-45-45 brutal on shoulder tonight for some reason.. each set separated by a few minutes of shoulder mobility to no avail.. attention needed here! lol..

    love double down days except for jerks followed by OHS! lol..

  25. Jackie H

    Mob
    Wux2
    Wall balls 20 @6lbs, broken in 5.

    Back squats
    45,50,55,60,65,70,75
    In between practice toes/bars (much harder today)
    Power Cleans
    45,50,55,60,65

    Thanks for a great class Kevin & Joanna.
    Special thanks to Jenn B for taking Aidan on 800m run he really did appreciate and so did I πŸ™‚

  26. Natacha

    Mob
    Wu x 3

    Push jerk 5 rm to 85#

    ohs 5rm
    35-45-55-65(3)-65(4)… Limiting factor always wrists…

    Practiced attempting muscle ups… Long way to go but must start somewhere…

    Thanks for excellent coaching M.-N.!

  27. Jeremy L

    Mobility
    Wu x 3 (2 rds butterfly pull ups 10 un broken 3 rd strict very broken) thanks Kevin for the tips on the pull ups

    Double strength
    Clean and jerk

    135-155-165-175-185

    Thanks Jo for the tips.
    *clean – get under the bar faster
    *jerk- need to push butt back and keeps back on my heals and not lift them during dip

    Cash out 800 m jog

  28. Mobility
    WU x 3

    Double Strength:

    Clean @ 5×50-55-60-65-70

    Push Jerk @ 5×50-55-60 then worked on 65#, having to put the bar down after the first 3, then again after a few singles.

    I was hoping to get up to 70# on the Push Jerk, because I would be one step closer to the weight that I had to use during the Open (75#) and I really want to be able to nail that one! It was my 1-rep WOD of awesomeness, back then. πŸ˜› I’d like to get 5 out of it soon! LOL!

    Oh well…it shows me that I need to be diligent and put in the work! It will come! πŸ™‚

    Thanks for the help with form tonight, Joanna!

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