Baseline

15
Jan

Baseline

Just a reminder to let the coaches coach. They have all gone through an extensive evaluation process to be able to coach at CFM. Let them do what they are trained for.

Please, encourage and support your fellow members, but leave the corrections and cueing to the coaching. Thank you.

Strength – Deadlifts 3RM

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

Compare to May 1/13

Darrell's big sled pull

Darrell’s big sled pull

143 Responses

  1. Ginette

    Mobility
    Warm up x1
    Group warm up
    Strength: dead lifts 3 reps max (70, 80, 90, 100 ) ๐Ÿ™‚
    Wod: base line:
    500 meter row
    40 squats
    30 sit ups
    20 push ups
    10 pull ups (green)

    Time:6:22 (May1st, 2013=7:45) ๐Ÿ™‚

  2. Leslie

    D/L (3 rep max)
    95, 125, 155, 175, 190# (PR)

    Thanks for the coaching Patrick! Really liked the set up – “hands resting above knees for nice flat back” Worked very well for me.

    WOD: Baseline
    6:01 using Blue band pull ups

    PR of 1 second (using ring rows) from doing Baseline on Saturday with a friend for her free trial.

  3. Blake

    WU x 1
    Hamstring Smashing

    Deadlift x 3
    215 – 255 – 305 – 305 – 305
    Would have liked to have chased a PR but back was rounding on my setup which I think I have corrected thanks to Coach Kevin.

    Baseline Rx’d.
    5:20

    PR is 4:33 so I am not sure why this one was that much slower. I may have messed up my start time but oh well. Still, it felt good and as always was a great workout. Next time!

    Nice to work out with a different group of peeps. Everyone pushed really hard today!

  4. Steph L

    Mobility
    WUx1
    Hamstring Smash

    Strength: Deadlift 3RM
    95-125-145-160-175(PR)15#!

    WOD: “Baseline” Rx’d
    500m Row
    40 Squats
    30 Sit ups
    20 Push ups
    10 Pull ups

    Time: 5:41(PR of 26sec)

    ** Last time doing this was on my first day drop in class July 2nd 2012.
    Pull ups were with the Green Band and push ups from the Knees!
    My time was 6:07!

    Cashout: 2x 30sec Mackenzie push ups & practiced bar muscle up with blue band got 2!

    Great Class Thanks Kevin!

  5. Brigitte

    MOB
    WU x 1

    Group WU

    Strength : Deadlift 3RM
    80(x5) – 95(x3) – 105(x3) – 115(x3)

    WOD : “Baseline”
    – 500m Row
    – 40 Squats
    – 30 Situps
    – 20 Pushups (on knees)
    – 10 Pullups (Rings)

    Time : 8:17

    **Cashout : 30 sec. Mackenzie pushup x2**

  6. Matt B.

    MOB
    WU x 1

    Group WU

    Strength : Deadlift 3RM
    75(x5) โ€“ 85(x3) โ€“ 100(x3) โ€“ 115(x3)PR – 125(x3)PR

    WOD : โ€œBaselineโ€
    – 500m Row
    – 40 Squats
    – 30 Situps
    – 20 Pushups
    – 10 Pullups (Rings)

    Time : 6:58

    Cashout : 30 sec. Mackenzie pushup x2

  7. natacha

    Great picture Darrel!!

    DL 3 rm to 170#

    Wod rx’d: 5:08 (5 sec off PR)… all unbroken… must get faster at rowing…

    great coaching Pat on the DL!

  8. Kevin Mack

    Mobility
    WUx1

    Group Mobility

    Strength: Deadlift 3RM
    135(5)-185-225-245-265 (10# PR)

    WOD: โ€œBaselineโ€
    500m Row (1:51)
    40 Squats
    30 Sit ups
    20 Push ups
    10 Pull ups (blue)

    Time: 6:46 (17 sec slower than my best but you get out of it what you put into it)

    Cashout: 2 x 30sec Mackenzie push ups

    Thanks Kevin!

  9. Gillyon

    At the beginning of the week, many of us were commenting on the programming at CFM. This and the huge injury that happened at the OC Throwndown, prompted a thought. To fill in the blanks for those that did not follow that competition…a competitor during a snatch WOD damaged his T11 and T12 disc and severed his spinal cord. This severe injury has done two things; crossfitters globally are raising funds for the competitor and non-crossfitters are bashing the sport. The bashing is mainly centered around how crossfit is unsafe.

    So, today in my head…this is what is going on: Is crossfit getting too extreme? Isn’t that what people like about it, though? What’s too heavy? What’s too many reps? What ‘s too long of a WOD? I love crossfit. But I think CFM is actually what I love. The programming here gives us the perfect balance of crazy, intensity and safety. We all want to get better and stronger, but we all have jobs and roles outside the gym. Kevin’s background is what makes CFM work for me. Not only does he have crossfit certifications and Olympic lifting certifications, he studied kinesiology, he was a teacher, he has first aid…the list goes on and on. Yes, he wants us to get stronger and faster, but more importantly he wants us to be healthy. I appreciate the strategic planning that goes on into each WOD. I just wish I could get to the box more often.

    1. Crystal

      That is one of the main reasons why I stay with CFM and do not go to other “gyms”. It’s because of Kevin.
      Great post Gillyon! ๐Ÿ™‚

    2. Tania

      Great post! I had not heard about this but I totally agree with what you said! At CFM I trust that I am getting the best and safest program out there. From what I have learned, if Kevin or any of the coaches don’t know the answer to my questions they find them. I really appreciate this and when I am asked by people which CF to join I always say why I stay at CFM.

  10. Crystal

    Mobility
    WUx1

    Group Mobility

    Strength: Deadlift 3RM

    Up to #145

    Baseline
    6:33

    After being off a full month…this kicked my ass and I very much enjoyed it! ๐Ÿ˜‰ Happy to be back!

  11. Rob B

    Wux1
    Strength. Dead lift
    225×5. 275×5. 295×3. 300×2 10lbs pr
    WOD. Baseline
    500m row
    40 squats
    30 sit-ups
    20 push ups
    10 pull-ups
    4:35 30 sec pr
    Rob Brydges

  12. Jackie Cantin

    WU x 1
    Group mobility and warmup (world record inchworm distance in the warmup…thanks Patrick)!

    Strength: Deadlift 3RM

    3 x 85, 105, 125, 135, 140 (10 lb PR)

    WOD
    Baseline
    500 m row
    40 air squats
    30 situps
    20 pushups
    10 pullups (3 with blue band and 7 with blue an pink)

    Time: 7:05 ( last time 7:24)

    A good day all around. Love the photo and the post from Gillyon.

  13. bradley

    Strength โ€“ Deadlifts 3RM- 350 x 3

    Baseline
    500m Row
    40 Squats
    30 Situps(gotta work on these is there anything to do to become faster at these)
    20 Pushups
    10 Pullups(hands were riped made them difficult)

    4:12 rx

    i enjoyed that wod im still taking kevs advice to go out of my comfort zone and its working and overall today was great i did a private lesson and had #50 pound pr on my cleans and in tonights wod i had a #35 pound pr…aka that smolov squat program really gave my legs lots of strength

    1. Amanda

      Did you use an abmat for your situps? I think they’ll knock a few seconds off them ๐Ÿ™‚

      Welcome back, nice time on the wod!

  14. Jackie

    Mob
    Wux1
    Group warm up

    Strength deadlift
    105-3
    115-3
    125-3
    135-3
    140-failed
    137-1 PR thanks Tania for getting after me!

    WOD
    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups (pink band)
    Time: 5:50 PR (1:36)

    Did December 2012 in my prep course. I did 6:32, ring rows & push ups from the knees.
    This time pink band & push ups from the toes.

    Great class Kevin! Awesome class 4:15

  15. Kevin

    Deadlifts x3
    135-225-275-305-335

    Baseline
    3:54

    I’ve done it before but can’t find my time. Never been under 4 min before. Faster pushups and that’ll be under 3:45 some day.

    Excellent deadlifts today by all. LOVE how so much emphasis was placed on doing them properly versus going for big numbers.

  16. Melissa H

    Mobility
    WU x 1
    Group mobility and WU

    Strength: Deadlift 3RM
    125-145-170-185
    10# PR

    WOD:
    Baseline
    500m row
    40 squats
    30 sit-ups
    20 push-ups
    10 pull-ups (scale to ring rows)

    Time: 7:02

    First time doing it. Realized after finishing and not being able to breathe that I used my empty puffer…sometimes I’m SMRT. ๐Ÿ™‚

  17. Tania

    Deadlifts 105, 115, 125, 140, 150

    Baseline
    500m row
    40 squats
    30 situps
    20 pushups
    10 pullups (blue band)

    Time: 5:12 (pr of 12 sec).
    Great work everyone! Great pic Darrell! So focused!

  18. Vanessa Champion

    Got to the gym early tonight so did lots of mobility and WU. Thanks Jeff for the pointers and different ways to work on my wrists ๐Ÿ™‚

    Deadlift 3RM
    105-115-135-145-155-160PR
    15#PR and the first time lifting my body weight ๐Ÿ˜€ felt good, and heavy… Hmm time to drop a few pounds haha

    WOD: baseline
    500m row
    40 squats
    30 sit-ups
    20 push-ups
    10 pull ups green and purple bands

    6:27. First time doing this WOD

  19. Jenn Brander

    Deadlift 3RM with the Champ ( Helen aka Mama C)
    125-155-175-190-200PR

    WOD:
    Baseline
    500m row
    40 squats
    30 sit-ups
    20 push-ups
    10 pull ups

    5:34rx
    Last time was 6:18 Dec 6/12 and I used black band… I guess that’s proof of what a years’ time can do.

    *Tonight was a wonderful night of PRs. Although I’m getting over a sickness, it feels awesome to see where I am and how far I’ve come… not to mention how limitless the future seems if you put the work in.

    Great job 545 crew! Love Amanda classes!

    1. jeff

      is that sickness that you are getting over from just last night?? the Bs losing to my mighty Maple Leafs??? lol.. seriously nice work on the wod!

  20. Lora

    Mobility
    Strict pull-ups 5-5-3 (ran out of time)
    Group mobility – partner hamstring smash with barbell

    Strength: Dead lift 3RM
    135(10)-185(5)-225-250-275-300#
    PR for reps ๐Ÿ™‚

    WOD “Baseline”
    500m row (1:48.2)
    40 squats
    30 sit-ups
    20 push-ups
    10 pull-ups
    Time = 5:00 (over a full minute PR!!)

    For comparison:
    Dec 6/12 6:02
    Aug 4/12 6:04
    July 2/12 5:34 (no idea where that came from)
    Mar 15/12 6:03

    The best part was I didn’t feel like I was going to die afterward. I took my time on the row. Squats felt great. Sit-ups were fine once I got my heels off the slippery concrete, Push-ups were a little broken and pull-ups felt awesome! Trying for sub-5:00 next time! ๐Ÿ˜€

    Cashout – Mackenzie push ups 30sec x 2

  21. Frank

    WUx1
    Hamstring Smash

    Strength: Deadlift x 3
    225-245-280-315-350

    WOD: โ€œBaselineโ€ Rxโ€™d
    500m Row – 1:55
    40 Squats
    30 Sit ups
    20 Push ups
    10 Pull ups

    Time: 4:57 – No PR did 4:46 last time. Row and squats slowed me down.

  22. CAM

    Deadlift 3RM max
    135 – 225 – 275 – 315 – 335 – 365

    WOD:
    5:01 I somehow forgot how to do kipping pull-ups and wasted some time on that.

    In my head I called this workout the “Marie-No”. It was the workout i did for the drop-in Saturday with Coach Marie I could almost hear her screaming at me during this one. ๐Ÿ˜€

    1. Cam I remember exactly when you came! I believe it was with your girlfriend … By the way where is she? And I think you had her gill out your form cause you didn’t have your glasses. I think I also had to shout out the reps for you cause you couldn’t see the board. All I remember is telling myself “he’s going to fast I row” (see in my numerous Saturday drop ins ppl -men- tend to not listen to my suggestions of not going ballz out and end up puking.) but you impressed me and went hard. I knew you’d be a great asset to CFM! Thanks for stopping in on that particular Saturday!

      1. CAM

        Haha! Yes she did have to fill my form out and you did have to shout the reps out for me. She’s right at home NOT DOING ANYTHING! I’ve tried everything short of having an affair to get her to go to the gym but nothing works :D. Really it should be me thanking you, since basically you’re the reason I joined CFM!

  23. MOB
    WU x 1
    Group WU

    Deadlift 3rm max
    65-105-125-155-165-165

    WOD: Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups (strict would like to learn to kip)

    Time 5:28

  24. Chris

    WUx1
    Hamstring Smash

    Strength: Deadlift x 3
    225-275-315-335(1)

    WOD: โ€œBaselineโ€ Rxโ€™d
    500m Row โ€“ 1:38
    40 Squats
    30 Sit ups
    20 Push ups
    10 Pull ups

    Time: 4:57

  25. Spencer

    WUx1
    Hamstring Smash

    Strength: Deadlift x 3
    80-95-115-135-155-175-180

    WOD: โ€œBaselineโ€
    500m Row โ€“
    40 Squats
    30 Sit ups
    20 Push ups
    10 Pull ups with a band

    Time: 4:40

  26. Ryan

    MOB
    Warm up (1x)
    Group Warm up

    Deadlifts (3x)

    85-105-120-135-145

    WOD “Baseline”
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Ringrows

    Time: 5:01

    As per Rob’s request does anyone know where I can get my hands on a good pair of socks? Let me know !

  27. Amanda

    Only did 4 sets of deadlifts, I chickened out of my last set
    145-155-170-185

    WOD: 5:37

    Time from last May = 6:58

    1:21 PR – WHAT!? Happy! (obviously!)

    1. Amanda

      Just looked back a little farther – 6:15 is my best Baseline time I think. So my ‘true’ PR is 38 seconds. I’m really happy with that too. ๐Ÿ™‚

  28. Corinna

    WU x 1

    Mobility: Hamstring calf smasher

    Deadlifts 3RM

    135-185-205-215-225-235 (PR)

    Baseline WOD:

    4:57

    PR: 7 seconds

    Thanks Amanda!

  29. Jack

    Wu x 1
    Practice bar muscle ups – got my first!!!

    Strength – dead lift x 3
    135,225,315,385,405 (2 rep PR)

    Wod: Baseline

    4:07 RX’d (5 sec pr)

  30. jeff

    mobility
    group mobility

    deads x 3
    135-225-275-325-335

    wod baseline Rx + all with a 20lbs vest

    500m row
    40 squats
    30 situps
    20 deficit pushups off 45# plates
    10 pullups

    5:55

    pretty happy with this as it was faster than I anticipated it would be!

      1. Jack

        Sweet. Thanks. Weighted everything comin up. ๐Ÿ™‚

        Wait, I’m gonna have my wrist wraps, gloves, lifting belt, weighted vest and training mask on all at the same time. I’ll be a cyborg.

      2. jeff

        thats my plan, started tonight. well the weight vest part anyway, you already look like robocop out there! or McAvoy from “tin cup” when he lost his touch! lol..

    1. Lora

      So impressed that you did that with the weight vest on! Your time was awesome.

      Loved watching you do your pullups. All unbroken, and looked effortless. Not fair! LOL

    2. Amanda

      When you were just finished your pushups, I said out loud: “wow those pullups are going to be SO hard.” (With the weight vest) Then you flew through them, I said: “holy shit!”

      NICE WORK!

  31. Craig H

    Oly class
    Mob
    Wu
    Muscle snatch + OHS
    5+5×4 @40% = 55#
    30 sec break between rds

    Emotm 12 min
    Power clean 3 + push press 1
    Done at 125#
    Cleans felt better towards the end

    5 rounds
    5/arm db snatch 35#
    20m db lunge
    5 burpees
    Time: 8:56

  32. Ryan F.

    – Mob
    – WU x1
    – Group WU

    3RM Deadlift
    135 x5-185 x3-235 x3 (PR)-255 (F)-245 x1-F-F (PR)

    WOD: Baseline
    – 500m Row
    – 40 squats
    – 30 sit ups
    – 20 pushups
    – 10 pull ups (green)
    Time: 6:19

  33. Mob, WUx1
    Group Mob

    Deadlift 3RM
    95×5, 145×5, 175×3, 200×3, 215×3, 225×3

    10# PR on my 3RM!

    WOD: Baseline
    500m row
    40 squats
    30 situps
    20 pushups
    10 pullups (green + pink)

    Time: 6:16 – 2 minute PR since May!

  34. Apologies for the late post…

    (Wod done at school gym ๐Ÿ™ )

    Mobility – wux2
    3rm deadlifts
    135(wu) – 185 – 215 – 250 – 275 (x2)
    – 225 x 3

    Previous pr was 265 or 270… But the setup here was shit we have to drop weights on these really thick and cushy 3 inch foams so in order to be levelled I had to stack up random stuff under my feet.. And the bar was weird (fat) and because I was t allowed chalk it kept slipping…

    Baseline (strict pull ups and travel to closes “pull up” station”
    5:17
    It’s not an pr time but it’s the first time I do it with strict pull-ups. My row wasn’t the fastest time because I’m trying to focus in form as well…

    3 rds of 20 steps walking lunges @ 30# (each db) and 10 plyo step-ups (24″)
    3 rds of 10 1-leg db deadlift (35#db’s) 10 pistols (10 per leg for both)

    I’ve also tallied that in totAl today I’ve speed walked for a total of 73 minutes… Yay (not)

    Hope everyone had a great day! Loved reading the posts this morning. Fan-tas-tic effort put out by all! So impressive and inspiring!

  35. Alison L

    Mob, WUx1
    Group Mob – Hamstring calf smasher

    Deadlift 3RM
    35-45-50-55-65-70

    WOD: Baseline
    500m row
    40 squats
    30 situps
    20 pushups
    10 pullups ( ringrows) 7:12 can’t wait to knock off some time on that next time.

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