Before and After

9
Dec

Before and After

Strength – 2RM Thrusters

EMOTM for 12 min
2 Front Squats (heavy)
Max Doubles with remaining time

Score = number of doubles

Hailey's before and after - Paleo + CrossFit = Results!

Hailey’s before and after – Paleo + CrossFit = Results!

82 Responses

  1. Mobility
    WU x 1 (13 reps, strict)
    Group mobility

    Thrusters (from rack) x 2

    95-115-125-135-140(1)

    EMOTM 12 min
    – 2 Front Squat (heavy) @ 115# – could’ve went heavier
    – Max double unders

    Score: 501 double unders

    1. Blake

      What??? That is AMAZING Vincent! You give me hope that I may just be able to master these things yet! What a difference a year makes!

  2. Valerie Arseneau

    Mobility
    WU x 1 (13 reps, strict)
    Group mobility

    Thrusters (from rack) x 2
    55-65-70-75-80-85
    I was surprised to get the 85!
    Nice to share the bar with you Kelly!

    EMOTM 12 min
    – 2 Front Squat (heavy) @ 80#
    – Max double unders

    Score: 217 double unders
    (22-21-17-24-14-16-19-16-15-19-17-17)

    Cash out : Bacon sizzles x10 with 5 sec hold.

  3. Trent

    WU x 1 (13 reps, strict)
    Group mobility

    Thrusters (from rack) x 2

    95-115-125-135-145

    EMOTM 12 min
    – 2 Front Squat (heavy) @ 135#
    – Max double unders

    Score: 339 DUs

  4. Blake

    Mob / WU x 1
    Calf Smashing / Foam Rolling

    3RM Push Press
    95 – 115 – 135 – 155 – 175(1)

    EMOTM for 12 min
    – 2 Push Press (from floor) @ 135#
    – Max. DU’s with remaining time
    Score: TWO-HUNDRED SEVENTEEN!!!!

    Includes a new PR of 20 unbroken…more than once I think I may have gotten more than 20 but I got too excited and lost count!

    1. Chantal L.

      WHAT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! That is amazeballs! You know, I’ve been doing doubles for a few years now and I am FAR from your results! Keep on practicing!!!

    2. Lora

      WHAT? TWO-HUNDRED SEVENTEEN? and TWENTY+ unbroken?? Who are you and what have you done with Blake?

      That is fabulous! Congratulations buddy! Its about freakin’ time! πŸ˜€

  5. Chantal L.

    WU + Mob

    2 RM Thrusters with no one πŸ™
    65-75-85-95(PR!)-100 (PR!)

    EMOTM 12
    – 2 Front squats @ 115# (my decision of ‘ heavy’ was limited by my clean weight… glad I picked 115 and not more)
    – Max double with remaining time

    Score = double unders = 114

    Cashout: 10 bacon sizzle 5 sec holds and AMRAP 5 minutes Carly cuddles πŸ™‚

    Today is a scarf day.

  6. Kelly B

    Mobility
    WU x 1 – 13 reps
    Group Mobility

    Thrusters 2RM
    55-65-70-75-80-85 (not sure if this last one counted, it was sad)
    Nice sharing the bar Val πŸ™‚

    EMOTM 12 min
    – 2 Front Squats @ 65#
    – Max double unders with remaining time

    Score – double unders = 148 (this surprised me but I could have miscounted and they were very broken and I was probably counting the failed jump)

    Cash out : 10 Bacon sizzles with 5 sec hold.
    Great class Kevin!

  7. Melanie

    Mobility
    WUx1 (13 reps)
    Group mobility

    Thrusters 2RM
    35-55-60-65-70-75-80 (Not sure what was my max but this is a PR for sure)

    WOD: EMOTM for 12 minutes

    2 Front squats @ 85#
    Max DU’s with remaining time

    Score: 172

    1. Amanda

      You weren’t swearing this morning were you, Gilles?! πŸ™‚
      Nice work on your doubles – I’m happy you were forced to work on them! πŸ™‚

  8. Frank

    WU x 1 (13 reps, strict)
    Group mobility

    Thrusters (from rack) x 2

    95-115-125-135-145-155

    EMOTM 12 min
    – 2 Front Squat (heavy) @ 175#
    – Max double unders

    Score: 83 reps

  9. Thruster 2-2-2-2-2
    145-165-185-205-225 (PR)

    WOD = 217 DUs (R1-4 @ 225#, R5+ @ 185#)

    Not sure what I was thinking, but that starting weight was stupid. Damage was done, so I just tried to hang on for the rest of the WOD.

    Goog job 5h45!

  10. Amanda

    Strength: thrusters! I love these when they’re not in a wod!
    65-75-85-95-105
    I think I could have handled another 5# or 10#
    Shared the bar with Steph and Lisa – nice work ladies!

    WOD: 299 doubles with 85#.
    It kicked my ass like double unders usually do.. Felt tabata-ish.

  11. Melissa H

    Mobility
    WU x 1 (13 strict)
    Group mobility

    Thrusters x 2
    45-65-75-80-85-90-95
    Not a PR, prob could have gone a bit heavier

    WOD @ 70#
    Score: 134 DU
    Very happy with that as I haven’t been doing well with DUs….

  12. Laura K

    Mob Wu
    Group Mob….painful!
    Wod: EMOTM for 12 minutes
    2 front squats @ 45lbs
    the rest of the time was for double unders.
    (I did single single double)
    76 du’s in total.

    Thanks Kevin for taking the time doing the band stretch with my left shoulder. It helped. I have to also remember to keep my hands in front more while skipping.
    I worked like a SOB to come with 76 double unders lol. I may of gotten a couple of more if I was allowed to skip with an oxygen tank! I think I hold my breath while attempting double unders. I was gasping for air.
    Ps.
    It was awesome seeing cutie Holly tonight.

  13. Lora

    Mobility
    WU x 1
    Strict pullups (7×3)

    Group mobility – partner barbell calf smash and lat foam rolling

    Thrusters x 2
    95-105-115-125-135-145#
    Fun sharing a bar with you Marcel, Gabe and Frankie! πŸ™‚

    WOD @ 135#
    EMOTM x 12 min
    2 front squats
    max DU’s
    Total = 512 DUs

    That was a gasser!! Great job 5:45 crew!

  14. Jackie

    Mobility
    WU X 1
    Group warm up
    Strength : thruster 2 RM
    45-50-55-60-65-70 out of time

    WOD : emotm 12 mins
    2 front squat @65
    Double unders with remaining time.
    Score is number of double unders

    Score : 54

    Great class Kevin. Good job 545

  15. Jeremy L

    Mobility
    Group WU

    Strength : thruster 2 RM
    45-95-135-135.
    Shoulders weren’t feeling great on these. I need more mobility on getting the bar on chest/neck with a full grip.

    WOD : emotm 12 mins
    2 front squats at 165
    Double unders with remaining time.

    Score :274. Doubles are starting to click had a couple of good runs. I tried to pace my myself and taking last 10 seconds to get ready for the front squat. Took 1 Rd to rest in the middle. Not sure why, seemed like a good idea at the time. Future self no breaks.

    Fun class Kevin. Really like these emotm

  16. Jeff L

    Mobility
    WU X 1
    Group Mobility

    Thruster X 2

    135-155-175-195-215-235(1)*-235(f)

    *Thanks Kevin for pointing out the last Thurster was a jerk at the end.

    WOD – EMOTM 12 Min

    2 Front Squats 165#
    Max DU’s in remaining time

    Score is total DU’s

    Total – 3 in the first 6 rounds then 23 very inefficient in final 6 rounds for 26 total πŸ™‚

  17. Dave H

    Thrusters 2RM
    95-115-135-145-155(PR)

    EMOTM 12 min
    – 2 Front Squats @ 145#
    – Max DU’s
    187…fell apart at end, lots of work still to do on DU’s.

  18. Steph L

    Mobility
    WUx 1
    Group Mobility

    Strength: Thruster x2
    55-65-75-85(PR)-95(PR)-100(1)(PR) Thanks Gillyon for the push!!

    WOD: EMOTM 12Min
    2 Front Squats @ 85#
    Max Double Unders with remaining time

    Total DU: 525

    Great Work 3:15!! Thanks Kevin

  19. Vanessa Champion

    Thrusters:
    45-50-55-60-65-70

    WOD: EMOTM for 12min
    2 heavy front squats (65#)
    DU’s

    Score: a big fat 0

    This has been the most frustrating WOD for me. I seriously need to focus on working on these…

  20. Marcel

    Mobility

    WU x 1 – 13 reps

    Group mobility – partner barbell calf smash and lat foam rolling

    Thrusters x 2

    95-105-115-125-135-145#

    Fun sharing the bar with Gabe & Frank and trying to keep up with Lora on the weight.

    WOD @ 135#
    EMOTM x 12 min
    2 front squats
    max DU’s

    Total = 125

    Squat clean the first rep each round, wrist was fine on these but hurt like hell on the thrusters. After seeing Blake’s breakthrough today on DU’s it gives me hope, every rep tonight was one at a time, stringing them together still eludes me…for now.

  21. Corinna

    Went to the gym last night and did WOD ” Bradshaw” RX: 10 rounds. 25 minute time cap

    3 HSPU’S
    6 Deadlifts @ 155lbs
    12 pull-ups
    24 double under’s

    Time: 23:40 l loved this WOD.

    Today:
    Staff played ball hockey during the noon hour today against the hockey teams (male and female)as a fundraiser for Fill the Bus….lots of fun!

    Beep Test with my period 4. Level 8.8. Not my best score. Not feeling it today, but it was nice to work up a sweat.

    WU x 1

    Mobility

    2 RM thrusters

    65-75-85-95-105-110-115 These felt great tonight and I could have gone heavier, but ran out of time. Fun sharing the bar with you MC.

    WOD: EMOTM 12 minutes

    2 Front Squats @ 115lbs
    Double Under’s: Remaining time

    75-75-50-50-60-60-50-52-54-54-50-56

    Total 686

    Fun WOD. Great job coaching Chantal L!

  22. Craig Hatto

    Mob
    Wu x 13rep strict
    Group mob
    2 rm thrusters
    95,135,155,165,185pr for reps
    Wod 12min emotm
    2 front squats 155#
    Du
    Total du: 302
    This one was a gasser for sure but du are coming better than expected. I was shooting to break 200 so things went well.

    Good job tonight 5:45

  23. Chris

    WU x 1 (13 reps, strict)
    Group mobility

    Thrusters (from rack) x 2

    95-135-145-155-160-175

    EMOTM 12 min
    – 2 Front Squat (heavy) @155#
    – Max double unders

    Score: 270 reps4

  24. Spencer

    WU x 1 (13 reps, strict)
    Group mobility

    Thrusters (from rack) x 2

    65-75-85-95

    EMOTM 12 min
    – 2 Front Squat (heavy) @85#
    – Max double unders

    Score: 112

  25. Sheldon W.

    MOB, WUX1
    Group mobility

    Shoulder Press x 2
    95, 115, 135, 145

    WOD
    EMOTM x 12
    Shoulder Press instead of Front Squat @95lbs. Duration of minute on DU’s

    Score = total DU. 444

    Shoulders were wrecked after that one. Hopefully my knee bounces back soon.

  26. Nicole

    WU x 1 (13 reps, strict)
    Group mobility

    Thrusters 2 RM: 65#

    WOD:

    EMOTM for 12 min
    – 2 Front Squats (heavy) @65
    – Max DU

    Score (total DU): 141

  27. Ginette

    Mobility
    Warm up
    Group warm up plus mobility
    Strength: thrusters, 15, 20, 25 (left shoulder is sore…did not go heavier

    WOD: emotm 12 minutes
    – 2 front squats @33
    -max double unders
    Score : total du: 0 πŸ™

  28. Ryan

    – Mob
    – WU x1, 13 reps, strict (jumping pull ups, negatives on the way down)
    – Group WU

    – Strength: Thruster 2x
    65-75-85-100-115

    – WOD: EMOTM 12 minutes…
    – Clean 90# (I am counting this :))
    – 2x front squat 90#
    – Max DU

    Score = total DU: 52 (thanks for the forced skill practice! I normally scale to singles, even if this is a low number it felt great!)

    Cashout: Bacon x10

  29. Gabriel

    WU x 1 (13 reps)
    Group mobility

    Thrusters (from rack) x 2

    95-105-115-125-135-145

    EMOTM 12 min
    – 2 Front Squat (heavy) @165#
    – Max double unders

    Score: 115

  30. Jen C

    Mob + Wup x 1 (13 strict)

    Group Mob: Foam Roll and Calf Smash

    Find your max truster x 2 reps
    2 x 55, 65, 75, 80 (it was hard to pop the hips at this weight)

    WOD: 12 min
    EMOTM
    2 Front Squats
    Max Double Unders
    Total is the number of Double Unders

    16, 7, 8, 9, 6, 7, 7, 7, 11, 5, 16, 13

    Total = 112
    Thank you for the tips Kevin. I will need to start including this as part of my gym time with the speed balls

    Cash Out – 10 x Bacon Sizzles (5 sec Hallow Hold)
    This was fun πŸ™‚

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