Have you heard the news?

19
Jan

Have you heard the news?

We have added an extra time slot to the schedule to allow you to practice skills and work on strengths (aka. weaknesses). The main class is Sunday at 9am, but we’ve also added time slots between the 7am and 8:30am classes. When you sign in to Zen Planner, it’s called The Lab.

Rules for The Lab:

1) You must register for The Lab just like all other classes.

2) Equipment is available on a first come, first serve basis. Sharing is encouraged.

3) This is only for strength and skill work. If you want to do a missed WOD, save it for Change for Change. If you want to do a workout you dreamt about, buy some equipment and do it in your garage.

4) Be cool. Respect your fellow athletes, coaches and equipment.

Today’s WOD

In teams of 3,
300 Singles Unders (switch every 50)
75 Hang Power Snatch (choose a weight the 3 of you can handle)
75 Thrusters
75 Hang Power Snatch
300 Single Unders (switch every 50)

*Oh, and the bar cannot touch the ground once it’s picked up. 15 Burpees for EACH team member before continuing.

I want to see a race between Shawn and Darrell!!

I want to see a race between Shawn and Darrell!!

17 Responses

  1. Valerie Arseneau

    I am loving the Lab sessions!!! These will help progress on agilities so much more!

    I focused on progressing on ring dips.
    Did ring holds, negative dips, jumping ring dips.
    I played around on the rings to practice the pre-MU swing.

    I practiced T2B and got a new PR of 5 in a row 🙂

    I was also booked for the 10AM class.

    In teams of 3, (was with Remi and Pete)
    300 Singles Unders (switch every 50)
    75 Hang Power Snatch (@40#)
    75 Thrusters
    75 Hang Power Snatch
    300 Single Unders (switch every 50)

    Time of 16:34.

    Good job Remi! your lifts progressed from the start to the end of the WOD. Welcome to CFM!

  2. Took full advantage of this new “Lab” class today.

    Not For Time: 30 Squat Snatch at 105# (70%)

    3×10 weighted push ups with 40# bag

    Looking really good on those OHS, Jeff!
    Great work on those Push Jerks, Shane
    Val, you look like you’ll get a muscle up real soon!

  3. Sarah

    WU
    tons of mobility
    Bergener wu

    In teams of 3, (Spencer and Jackie) = Team Carroll
    300 Singles Unders (switch every 50)
    75 Hang Power Snatch (@45#)
    75 Thrusters
    75 Hang Power Snatch
    300 Single Unders (switch every 50)

    Time of 14:28

  4. WU
    tons of mobility
    Bergener wu

    In teams of 3, (Jackie and Sarah)
    300 Singles Unders (switch every 50)
    75 Hang Power Snatch (@45#)
    75 Thrusters
    75 Hang Power Snatch
    300 Single Unders (switch every 50)

    Time of 14:28
    Good job Sarah and Jackie 🙂

    Cashout: worked on muscle up progression

  5. Shane Hayes

    9 am lab
    Mobility
    Wu x 1 did Pullups and deficit Pushups with 40# vest. More mobility
    Worked on some kipping did some butterfly Pullups, got 5 consecutive bar mu’s without to much problem. Practiced some false grip holds.. Don’t like those so obviously need more work on them.
    For quality practiced push jerks, really trying to stay on heels. 95/135.
    10 am class, group Mobility and Burgener with bar.
    Wod: with Jeremy and Jeff
    300 singles (50 each at a time)
    75 hang power snatches
    75 thrusters
    75 hang power snatches
    300 singles
    Weight was 75#
    12:20
    Great work guys, nice to see u back Jeff!
    Great class Ron!

  6. Jeff L

    The Lab

    OHS X 5

    45-65-85-95-105-110 (10# PR)

    EMOTM – 5 Power Cleans 95# for 5min (focused on making sure the bar touched above the collarbone on each rep)

    10 am Class

    Group Mobility
    Burgener WU

    WOD w/ Jeremy and Shane at 75#

    Time – 12:20

    First class back since Dec 24/13. So glad to be back.

    Great class Ron!!

  7. Jack

    Group wod

    12:29 @ 75#

    No idea how Shane and his group beat us. They said they handed off every 5 reps and we did the first set unbroken at a pretty fast clip. Next sets were broken only into 15 and 10 reps consecutive. No pauses or breaks taken.

    It would be amazing to see what they did different. It was only 9 seconds but it would be nice to see how we could have sped up.

  8. Heidi

    WU x 1 = Group WU

    Partnered with Jason & Tom

    300 single skips
    75 Hang Snatches
    75 Thrusters
    75 Hang Snatches
    Weights = 55#
    Time 15:19

    Split skips up 50-50-50 each x 2 rounds
    Snatches were 5-5-5 each x 5 rounds
    Thrusters were 5-5-10-5 each

    The guys dropped weight from 65# to 55# for me. Note for next time, in hind sight, I think I could have done this at 65#, definitely 60#. I let my fear of heavy snatches get in the way. Fun WOD. We made a good team 🙂

  9. CAM

    Group WU

    Since Coach Jeff snubbed Sebastian and I for a Rest Day 😛 we did the two man version.

    @65#

    200 Singles
    50 Hang Snatches
    50 Thrusters
    50 Hang Snatches
    200 Singles.

    Time: 10:31

    Sebastian killed it! Nice job man. We probably could have done the 3 man version no problem.

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