Intensity

14
Jan

Intensity

What I saw in my classes yesterday was nothing short of awesome! Both in the front squats and the beep test. The drive you gave was remarkable. That’s what I want you to bring to each and every workout. Push for 1 more round, 1 more rep. Bring the intensity!

EMOTM for 9 min
0-3min – 5 Clean and Jerk
4-6min – 4 Clean and Jerk
7-9min – 3 Clean and Jerk
*increase weight as needed

WOD
30 Front Squats
Then, 9-6-3 reps
Jerks (155/105/65%)
Bar Muscle-ups (or 18-12-6 dips)

The great race - father vs son

The great race – father vs son

180 Responses

  1. Mobility
    WU x 1 (8 reps, ring rows)
    Group mobility/WU

    EMOTM 9mins
    0-3min – 5 Clean and Jerk (85-85-95)
    4-6min – 4 Clean and Jerk (95-95-95)
    7-9min – 3 Clean and Jerk (100-105-110)

    WOD
    30 Front Squats
    Then, 9-6-3 reps
    Jerks @ 90#
    Ring dips (18-12-6) with blue band

    Time: 9:22

    Cashout: Accumulate as much plank as possible in 3mins – 1:54

  2. Valerie Arseneau

    Mobility
    WU x 1 (8 reps)
    Group mobility/WU

    EMOTM 9mins
    1-3min – 5 Clean and Jerk @55
    4-6min – 4 Clean and Jerk @60
    7-9min – 3 Clean and Jerk @65

    WOD
    30 Front Squats
    Then, 9-6-3 reps
    Jerks @ 60#
    Ring dips (18-12-6) with red band band

    Time: 6:38

    Cashout: Accumulate as much plank as possible in 3mins – unbroken. The last 20 seconds were brutal! I thought my insides were going to pop out of my stomach! Was proud to be unbroken then I look up and see Maria and Gilles still planking! Wow!

    Thanks for the tips Kevin. I will try to put the ballerina toes away…

  3. Maria

    EMOTM for 9 min
    0-3min – 5 Clean and Jerk @ 85#
    4-6min – 4 Clean and Jerk @ 85#
    7-9min – 3 Clean and Jerk @ 90#
    *increase weight as needed

    WOD
    30 Front Squats @75#
    Then, 9-6-3 reps
    Jerks @ 75#
    18-12-6 dips w/small purple band)

    time = 6:50

    cashout 3 min plank

    WOW this was a tough hour, I had to dig deep on this one. Great class Kevin!

  4. Alaina

    Mobility, WU X 1(8reps)
    Group Mob.
    EMOTM 9 min.
    1-3min. 5 Clean and Jerks @ 55
    4-6 min. 4 clean and Jerks @ 55
    7-9 min. 3 Clean and Jerks @ 65
    WOD:
    30 Front Squats @ 55
    Then 9-6-3 reps
    Jerks @ 55
    Paralette dips 18-12-6
    Time 6:28
    Cashout: plank approx. 2 min. held during 3 min. of time
    Great class 6amers, thanks Kevin!

  5. Shane Hayes

    Mobility
    Wu x 1
    Group mobility and barbell Wu
    Strength EMOTM Clean and Jerk
    0-3 @ 95#
    4-6 @ 135#
    7-9 @ 155#
    Wod:
    30 front squats @ 155
    9-6-3
    Jerks @155
    Bar MU/ scaled to jumping bar muscle ups
    10:00
    Felt bad not being able to do rx bar muscle ups. Ever since the partner Angie Wod my Pullups have gone to sh#$. They are getting better again. Hopefully soon be back on it. On a side note though the jumping ones were by no means easy, as I couldn’t string them together and the kip is not very powerful.
    Great class Kevin, great work 6 amer’s!!

      1. Shane Hayes

        I have been they feel great but I don’t know. It is a little depressing! Considering last time we did Strength with weighted Pullups I did 105 lbs. Now I do good to lift myself.. I know it will come back..

      1. Shane Hayes

        I know, patience isn’t easy for me… But it’s like Kevin has said not every day can be a pr, gotta look at the long term.. So after today I am motivated to push harder..

  6. Ginette

    Mobility
    Warm up (8 perfect reps)
    Group mobility
    Group warm up
    Emotm 9 minutes
    1-3 minutes-5clean and jerks @25
    2-4 minutes-4clean and jerk @35
    7-9 minutes-3clean and jerk @45

    Wod:30front squats @30
    Then 9-6-3 eeps of jerks @35
    Followed by 18-12-6 paralette dips
    Time: 6:45
    Cashout: plank hold: 2:15 minutes unbroken

    Great class Kevin!

  7. Vanessa Champion

    EMOTM 9mins
    0-3 min 5 c+j 55#
    4-6mjn 4 c+j 60#
    7-9min 3 c+j 60#

    30 front squats 45#
    Then 9-6-3
    Jerks (155/105/66%) 45#
    Bar MU. Scaled to dips on KB 18-12-9
    6:06

    Max planks in 3 mins
    1:45.

  8. Chantal L.

    WU + mob

    EMOTM for 9
    0-3 min 5 C&J @95#
    4-6mjn 4 C&J @95#
    7-9min 3 C&J @105#

    ———
    30 Front squats
    Then, 9-6-3
    Jerks (95#)
    Bar MU (Did 18-12-6 paralette dips)

    9:05

    Cashout: Accumulate as much time in a plank in 3 mins: 2 minutes

    Wheeeeeeee! That was a fun one!

  9. Leslie

    EMOTM 9min C & J
    0-3 @ 55#
    4-6 @ 65#
    7-9 @ 65#

    Wod:
    30 Front Squats @ 55#
    9-6-3 Jerks
    18-12-6 Dips (Blue band)

    Lost lots of time on the dips (I just couldn’t string a bunch together!)
    Time: 9:00

    Plank hold: Accumulated 2:20 in 3:00 min

    Really enjoy doing the 6am classes but at times, feel weak in contrast to the 545 class. I have such respect for those who commit to wod’ing at that time of day on a regular basis.

    Way to go 6am’ers!

    1. Valérie Arseneau

      You will get used to the 6AM-ness. Then when you’re body adjusts, you will hit WODs just as hard as evenings.

      I am so used to AMs now that when I go in evenings I feel tired from my work day.

  10. Brigitte

    MOB
    WU x 1 (8 reps)

    Group mob + wu

    EMOTM for 9 min.
    – 0-3 min : 5 Clean + Jerk @ 30#
    – 4-6 min : 4 C + J @ 30#
    – 7-9 min : 3 C + J @ 30#

    WOD
    30 Front squat @ 30#
    then…
    Jerks @ 30# (9-6-3)
    Dips (18-12-6)

    Time : 6:52

    **Cashout : Accumulate as much time in a plank in 3 min**

  11. Matt B.

    MOB
    WU x 1 (8 reps)

    Group mob + wu

    EMOTM for 9 min.
    – 0-3 min : 5 Clean + Jerk @ 55#
    – 4-6 min : 4 C + J @ 55#
    – 7-9 min : 3 C + J @ 55#

    WOD
    30 Front squat @ 60#
    then…
    Jerks @ 60# (9-6-3)
    Dips (18-12-6)

    Time : 7:09

    Cashout : Accumulate as much time in a plank in 3 min

    First Workout!!!

  12. Kevin Mack

    MOB
    WU x 1 (8 reps)

    Group mob + wu

    EMOTM for 9 min.
    – 0-3 min : 5 Clean + Jerk @ 65#
    – 4-6 min : 4 C + J @ 65#
    – 7-9 min : 3 C + J @ 85#

    WOD
    30 Front squat @ 85#
    then…
    Jerks @ 85# (9-6-3)
    Dips (18-12-6) (Rings with blue band)

    Time : 7:16

    Cashout : Accumulate as much time in a plank in 3 min – Completed 2 minutes.

    Thanks Kevin.

  13. Sebastian

    EMOTM
    0-3min: 5 C+J @95#
    4-6min: 4 C+J @115#
    7-9min: 3 C+J @ 125#

    WOD
    30Front Squats
    Then
    9-6-3
    Push Jerks and Bar MUs (Jumping)
    Weight: 115#
    Time 9:51

  14. Blake

    EMOTM for 9 min:
    — 0 – 3 min : 5 Clean + Jerk @ 95#
    — 4 – 6 min : 4 C + J @ 105#
    — 7 – 9 min : 3 C + J @ 125#

    WOD
    30 Front squat @ 115#
    then…
    9 – 6 – 3
    Jerks @ 115# (9-6-3)
    Bar Muscle-Ups (Jumping)

    Time : 7:32

      1. Blake

        You are probably right. Next time I will do my true 65% which is probably closer to 125#, but I enjoyed dialing up the intensity a little more for a change. The good news is the wrist held up fine so I’ll definitely be going a bit heavier next time.

  15. bradley

    Group mobility

    EMOTM for 9 min
    0-3min – 5 Clean and Jerk #95
    4-6min – 4 Clean and Jerk #115
    7-9min – 3 Clean and Jerk #125
    *increase weight as needed

    WOD
    30 Front Squats #135
    Then, 9-6-3 reps #135
    Jerks (155/105/65%) scaled to jumping muscle ups
    Bar Muscle-ups (or 18-12-6 dips)

    Did my first private with kevin and he help with my technique for hang power snatchs and it was great i cant wait to do more and practice…
    good class nooners

      1. bradley

        Thanks Yes getting help when I can because I’m all alone out in camp doing strength and whatever wods I can thanks again shane

      1. bradley

        Thanks Blake I enjoyed it I’m trying to improve on strength to work up to rx weights it’s getting there many more sessions before I get there though 2015 be a good year, taking coach kevin advice push until your out of your comfort zone

  16. Shawn Johnson

    Mobility
    WU x 1 (8 reps)
    Group mobility/WU

    EMOTM 9 mins
    0-3min – 5 Clean and Jerk (95-95-95)
    4-6min – 4 Clean and Jerk (95-100-100)
    7-9min – 3 Clean and Jerk (125-125-125)

    WOD
    30 Front Squats
    Then, 9-6-3 reps
    Jerks @ 115#
    Bar Muscle-Ups (Jumping)

    Time: 8:20

    Cashout: Accumulate as much plank as possible in 3mins – 1:50

  17. Taking a study break to conduct a STATUS CHECK! How’s everyone’s week going? More importantly, how’s everyone’s buttocks doing… After heavy front squats / sprints and heavy thrusters (for me)/lots if front squats today … My cheeks are on fire… Hmmm maybe the fact that I went up 533 stairs yesterday (and am on same pace for today) doesn’t help…

    Anywho, happy Tuesday! 3-2-1 Guidy up!

    1. Shane Hayes

      Hey nice to hear from you Marie, hope things are well.. As for the legs mine are great, just still can’t do Pullups or mu’s worth sh$$.

        1. Shane Hayes

          Lol, thanks Marie. Not sure what happened must have tore something doing Angie, now I just need to get everything working again.. Was super sore and tight but that’s all good now.

  18. Rob B

    Wux1
    Group wu.
    Emotm 7 min
    0-3min. 5 cj. 115lbs
    4-6 min. 4 cj. 120 lbs
    7-9 min. 3 cj. 125 lbs
    WOD.
    30 front squats 125lbs
    Then. 9-6-3 reps
    Jerks. 125lbs
    Bar MU,s. Did 6 in a row PR
    9:50
    Rob Brydges

  19. TL

    Did WOD at school

    Mobility
    WU x 1

    EMOTM 9 mins
    5-5-5-4-4-4-3-3-3
    50-55-55-60-60-60-65-65-70

    WOD (@ 55#)
    30 front squats
    then
    9-6-3
    Jerks
    Bar Muscle-ups

    I did parallette dips (18-12-9)

    Time: 5:55

  20. Dave H

    EMOTM 9mins
    0-3min – 5 Clean and Jerk (115)
    4-6min – 4 Clean and Jerk (135)
    7-9min – 3 Clean and Jerk (155)

    WOD
    30 Front Squats
    Then, 9-6-3 reps
    Jerks @ 155
    Jumping Bar MU’s

    Time: 13:19

    Cashout: Plank plus Sit-ups.

      1. Dave H

        Yeah today was a tough one! Haven’t really done bar muscle ups, something I need to work on. Worked so hard at getting regular mu’s, I neglected bar! Add it to the list!

  21. mob wux1 8 rep
    group mob wu

    EMOTM for 9 min
    0-3 min 5cj 95#
    4-6 min 4cj 105#
    7-9 min 3cj 115#

    30 front squat 105 #
    then 9-6-3
    jerk
    bar MU (ring dip 18-12-6)

    time 8:16

    3 min plank

  22. Jenn Brander

    Mobility& WU x 1 (8 reps)
    *BOOYAH * Strung 2 or maybe 3 T2B together..I was very excited that I got the kip!
    Thank you Jeff!

    Group mobility/WU
    *loved today’s mobility & learning new exercises!

    EMOTM 9mins
    0-3min – 5 Clean and Jerk (75#)
    4-6min – 4 Clean and Jerk (85#)
    7-9min – 3 Clean and Jerk (95-95-105)

    WOD
    30 Front Squats
    Then, 9-6-3 reps
    Jerks @ 75#
    Ring dips (18-12-6) with red band

    Time: 9:37
    Those ring dips were brutal……

  23. Jackie

    Mob
    Quick warm up
    Group wu

    EMOTM for 9 min
    0-3min – 5 C&J @ 55
    4-6min – 4 C&J @ 60
    7-9min – 3 C&J @ 65
    I could have been good after that! & Called it a day!

    WOD #2
    30 Front Squats @ 55
    Then, 9-6-3 reps
    Jerks @ 55
    18-12-6 dips, pink band (use small purple next time)

    Plank 3 min hold . 1 min each round.

    gross mess! Glad it’s over. Thanks Kevin! Great job 4:15! Really starting to enjoy the 4:15ers!

  24. Frank

    WU x 1
    Group mobility/WU

    EMOTM 9mins
    0-3min – 5 Clean and Jerk 135#
    4-6min – 4 Clean and Jerk 135#
    7-9min – 3 Clean and Jerk 135#

    WOD
    30 Front Squats 135#
    Then, 9-6-3 reps
    Jerks @ 135#
    bar MU (jumping)

    10:30

    Cashout: Accumulate as much plank as possible in 3mins – 2:15

  25. Sarah

    Mobility
    WU x 1 (8 reps, ring rows)
    Group mobility/WU

    EMOTM 9mins
    0-3min – 5 Clean and Jerk 55#
    4-6min – 4 Clean and Jerk 60#
    7-9min – 3 Clean and Jerk 65#

    WOD
    30 Front [email protected] 60#
    Then, 9-6-3 reps
    Jerks @ 60#
    Ring dips (18-12-6) with blue band

    Time: 6:10

  26. Melissa H

    WOD at school

    Mobility
    WU x 1

    EMOTM 9 minutes
    0-3 min (55-60-60)
    4-6 min (70-70-75)
    7-9 min (75-80-80)

    WOD
    30 front squats @ 65#
    Then
    9-6-3
    Jerks @ 65#
    Paralette dips (18-12-6(did 9)

    Time: 7:02

  27. Steph L

    Mobility
    WUx1

    EMOTM 9 Min

    0-3min @65#
    4-6min @75#
    7-9min @85#

    WOD:

    30 Front Squats @65#
    Then,
    9-6-3
    Jerk @65#
    Jumping Bar Muscle Up (Off Black Box)

    Time: 6:04

    Cash out: 3Min Unbroken Plank & Practiced Bar Muscle ups with Blue Band thanks for the help Corinna and Gillyon!

    Great Class Coach Chantal!

  28. Lora

    Mob (no time for WU…late)
    Group Mob – quad barbell smash, calf, hip and glute lacrosse ball work

    EMOTM x 9 min
    0-3min 5 C&J (95-105-115#)
    4-6min 4 C&J (120-120-120#)
    7-9min 3 C&J (125-130-135#)

    WOD
    30 Front squats @ 105#
    then
    9-6-3
    Jerks @ 105#
    Bar MU (banded with green + pink for 9’s, green + blue for 6’s and 3’s)
    Time = 12:19

    I am wrecked.

    First time doing bar MUs in a WOD. Those buggers are freakin’ hard! What was I thinking? I had to overcome some physical/strength hurdles as well as a BIG mental fear of being on top the bar (praying I would not fall). Had to really steel myself before each and every attempt…glad that’s over!

    Thanks for the encouragement 5:45 crew!

    Cashout – accumulate as much time in a plank as possible in 3 min. Got about 2 min. My shoulders were on fire from the WOD and I was still out of breath.

    1. Corinna

      Fantastic work tonight Lora. Yeah for perseverance and fighting through all those bar muscle up’s!!! Great numbers on the Clean and Jerk’s too!

  29. Laura K

    Mob Wu
    EMOTM Did Back Squats instead
    40 x5 60 x4 65 x 3
    Wod: 30 Front [email protected]
    9 6 3 back squat @ 35
    18 12 6 parallette dips bent knee
    6:30
    3 min unbroken plank.
    Great job coaching Chantal. Thanks for your help.
    The best part of my night was having Gillyon, Amy, & Jack coach and cheer Corinna on for her first bar muscle up. It was so awesome I was there to see it.

  30. Jack

    Wu x 1

    EMOTM for 9
    Clean and jerks
    0-3 – 5 reps @ 135
    4-6 – 4 reps @ 155
    7-9 – 3 reps @ 155

    30 front squats @ 155
    9-6-3
    Jerks @ 155
    Jumping bar muscle ups

    8:40

  31. Julie j

    Mob
    Wu x 1 8 strict reps
    Group mob

    EMOTM for 9 min
    0-3min – 5 Clean and Jerk 45#
    4-6min – 4 Clean and Jerk 45#
    7-9min – 3 Clean and Jerk 45#

    WOD
    30 Front Squats 40#
    Then, 9-6-3 reps
    Jerks 40#
    Paralette dips 18-12-6

    Time: 6:54

    Cashout: planks….accumulate 3 mins……was a hot sweaty mess, slipping on planks so have no idea how long I was able to hold it, very broken.

  32. Marcel

    Mobility
    WU x 1 (8 reps)
    Group mobility/WU

    EMOTM 9mins

    0-3min – 5 Clean and Jerk (95)
    4-6min – 4 Clean and Jerk (105)
    7-9min – 3 Clean and Jerk (115)

    WOD

    30 Front Squats 115#

    Then, 9-6-3 reps
    Jerks x 115#
    Ring dips (18-12-6)

    Time: 9:57

  33. WU x 1

    EMOTM for 9
    Clean and jerks
    0-3 – 5 reps @ 115
    4-6 – 4 reps @ 135
    7-9 – 3 reps @ 135

    30 front squats @ 105
    9-6-3
    Jerks @ 105
    bar muscle ups

    10:50

    Had a box ready for doing jumping bar muscle up. Walked up to the bar and thought “F*&K THIS SHIT” and I ended up doing all bar muscle ups without jumping. Sometimes a little attitude in your head helps.

  34. Corinna

    WU x 1

    Mobility with bar and lacrosse ball

    EMOTM :
    0 – 3 minutes: 5 clean and jerk’[email protected] 95 lbs
    4 – 6 minutes: 4 clean and jerk’s @ 95 lbs
    7 – 9 minutes: 3 clean and jerk’[email protected] 105 lbs

    Part 2:
    30 FS’[email protected] 95 lbs
    9-6-3 Push Jerk and Bar Muscle Up ( sets of 9 and 6 with blue band and finished last 3 with the skinny pink band)

    I should have done all my bar muscle up’s with the skinny punk band, but my traps still feel wrecked from my competition in Halifax this week-end; not to mention my fear of heights..lol.. In fact,

    Time: 9:27 or 9:37?????

    After the WOD , Gillyon told me in no uncertain terms that I could do a bar muscle up without the band. I tried a few times to no avail, but Gillyon said” Get back up on that bar and just do it! ” I am so happy that I listened to you Gill because I finally got my first bar muscle up!!!! Yeah!!!! Thank you so much for your encouragement tonight girlie! Thanks Jack for the tip to pull myself toward the bar as well.

  35. Gillyon

    One of my favourite nights at the gym. I wasn’t in a rush. I finished the WOD. I had great friends cheering me on. And…I witnessed Corinna’s first bar muscle up. It was great to be at CFM tonight.

    Warmup
    EMOTM for 9 min
    0-3min – 5 Clean and Jerk (75lbs)
    4-6min – 4 Clean and Jerk (85lbs)
    7-9min – 3 Clean and Jerk (90lbs). Should have gone heavier.
    *increase weight as needed

    WOD
    30 Front Squats
    Then, 9-6-3 reps
    Jerks (75lbs)
    Bar Muscle-ups
    TIME – 14:34

    Thanks for the cheers and Lydia entertaining. So happy to have done bar MUs. Eeek.

  36. Heidi

    WU x 1 + Barbell WU

    EMOTH: Clean & Jerks
    0-3: 55#
    4-6: 65#
    7-9: 75#

    WOD:
    30 Front Squats @ 75#
    then
    9-6-3 Jerks @ 75#
    18-12-6 Ring dips (small purple band)

    Did Front Squats 20 + 10
    Ring dips were tough. All sets were very, very broken.

    Accumulated plank in 3 minutes: 2 minutes & a little bit (I think)

    Congrats to all those doing bar muscle ups today (regular or jumping).

  37. Jeremy L

    Mobility
    Group warm up

    EMOTM
    0-3 @ 95#
    3-6 @ 135#
    6-9 @ 155#

    WOD : @ 155
    30 front squats
    9-6-3
    Jerk
    Bar muscle up (jumping bar muscle ups)

    Time : 9.41 (might be 9.47 can’t remember)

    First class with coach Chantel fun class.

  38. Amy Hayes

    Mobility and WU
    Group mobility

    EMOTM for 9 minutes
    0-3 x5 @ 45#
    4-6 x4 @ 45#
    7-8 x3 @ 45#

    WOD @55# with parallet dips
    Time 9:16
    Cashout accumulate as much time as possible for 3 minutes.

  39. Amanda

    EMOTM C&J’s: 65-75-75
    That was difficult.

    WOD with 75# and small purple band for my ring dips (where did my ring dip strength go?) = 10:50

  40. jeff

    emotm
    1) 145 0-3 x5
    2) 155 4-6 x 4
    3) 165 7-9 x 3

    wod
    30 FS @ 135

    9-6-3
    jerks
    bar MU scaled to jumping MU
    11?

    disappointing night for me, I’ve had bar MU in the past easily but feel i’ve lost a bit of strength over the last few months as i’ve concentrated so much on mobility and the other stuff has slid because of it.. have to find a balance. thanks for trying to cheer me up Jeremy! 🙂

  41. Kimmy

    Mobility
    Warm up (8 perfect reps)
    Group mobility
    Group warm up
    EMOTM 9 minutes
    1-3 minutes-5 C&J 95#
    2-4 minutes-4 C&J 105#
    7-9 minutes-3 C&J 115#

    WOD
    30 Front Squats 105#
    Then 9-6-3 reps
    Push Jerks
    Dips (18-12-6)
    Time-8:44

    I had to drop my weight down to 95# after the first 2 Jerks. Weak sauce I know.
    I have been really lacking in motivation lately and I feel my extended absences in every workout I do.

  42. Andrea

    Emotm 9 min
    0-3min 5 C&J =#50
    4-6min 4 C&J = #55
    7-9min 3 C&J = #60

    Wod @# 60
    30 FS
    9-6-3 Jerks
    18-12-6 paralette dips (I started with jumping MU…got 3 in and went to the paralettes)

    Time- 6:44

  43. Chris

    Emotm 9 min
    0-3min 5 C&J =#135
    4-6min 4 C&J = #135
    7-9min 3 C&J = #135 and 155

    Wod @# 135
    30 FS
    9-6-3 Jerks
    9-6-3 Jumping bar muscle ups

    Time- 10:24

  44. Craig H

    Forgot my book posting this a little late

    Emotm 9 min
    0-3min 5 C&J =#115
    4-6min 4 C&J = #135
    7-9min 3 C&J = #155

    Wod @# 135
    30 FS
    9-6-3 Jerks
    9-6-3 Jumping bar muscle ups

    Time- 7:42

  45. Jen C

    Mob + Wup x 1
    Group Mob
    Group Wup: EMOTM for 9 Min.
    0-3 min = 5 Clean & Jerk (55, 65, 65 – I messed up & did 5 at 55, then 4 at 65, then 3 at 65)
    4-6 min = 4 Clean & Jerk at 65lbs
    7-9 min = 3 Clean & Jerk at 65lbs

    WOD:
    30 Front Squats
    then 9-6-3 of
    Jerks (45lbs)
    18-12-6
    Ring Dips with red band

    Time = 9:13

    Great class Chantal and thank you for helping me switch from the blue band to the red one in the wod!!!!!

    This WOD kicked my ass – I felt like it was first class ever.

    Cashout – 3 min plank (this did not go well – very broken up – my arms were on fire)

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