Great job!

27
Jan

Great job!

What a weekend for our athletes that competed in the Beatdown! All of our coaches are extremely proud of the effort everyone put forth. We hope you use the multi-WOD event to pinpoint some weaknesses and continue to hammer away at them. Then, when the Open (and other competitions) comes up, you’ll be ready!

Big congrats to our two podium finishes, Lora and Corinna! Great job ladies!!

Strength – 20RM Hang Power Clean

21-18-15-12-9-6-3
Unbroken Box Jumps (Games style) with rebound at the bottom
*rest min. of 5 sec between rounds
*If you stutter at all, redo the round

Lora and Corinna (1st and 2nd)

Lora and Corinna (1st and 2nd)

78 Responses

  1. Charline

    Congratulations! to Lora and Corinna, you guys are an inspiration for me. I see where all this hard work can eventually help me be healthier and physically in better shape.

  2. Heather S

    Congrats to everyone who had the courage to compete and the “steel” to give it all! No doubt getting out of bed this morning was the worst wod of all, so enjoy a rest day (days??) with your foam roller

  3. Mobility
    WU x 2 (8 reps)
    Group mobility and WU

    20 Hang Power Cleans
    45-65-80

    21-18-15-12-9-6-3
    Unbroken Box Jumps (24β€³ – Games style) with rebound at the bottom
    *rest min. of 5 sec between rounds
    *If you stutter at all, redo the round

    Had to restart the first round after ~6 reps.

    Time: 4:47

    Got up to 43″ box jump after.

  4. Chantal L.

    WU + Mob.

    20 HPC
    45-55-65 ouch my grip.

    Today is the day my nightmares turn into reality… gah! On a more positive note, today is also the day I get to do Box Jumps like Gillyon! πŸ˜€

    21-18-15-12-9-6-3
    Unbroken Box Jumps (12″) with rebound at the bottom
    *rest min. of 5 sec between rounds
    *If you stutter at all, redo the round

    time – 6:54 – had to redo the first round after I failed at 20. Sorry 6 am for the swearing.

    I think I could of added a plate on that box to amke it a bit more higher… PR for rebound at the bottom?

  5. Jenn B

    Lora & Corinna, let me speak on behalf of the majority of the women at CFM – You both are SUCH an inspiration… Your drive, hard work and competitive nature is a real treat to watch. Not to mention it’s an even bigger treat to get to train by your side. We’re all so proud of you. Personally – I told myself the day I compete will be the day I can keep up to you two… Smiles!

    Craig – you’re not too shabby either! (Kidding) YOU KILLED IT! Proud of you!

  6. Sarah

    Great job to EVERYONE this weekend at the Beatdown! You all worked your asses off and it showed!!! So proud of you all!! Nice to see both our ladies on the podium!! Way to go Corinna and Lora!! It was a great weekend!! Keep working hard everyone!

  7. Trent

    WU x 1 (8 reps)
    Group mobility and WU

    20 Hang Power Cleans
    90-100-115

    21-18-15-12-9-6-3
    Unbroken Box Jumps (24β€³ – Games style) with rebound at the bottom
    *rest min. of 5 sec between rounds
    *If you stutter at all, redo the round

    Scaled to 20″

    Time: 4:39

    Its been a long time coming for consistent good form, unbroken, HPCs. Thanks to the coaches for the all the tips over the years to make this happen.

  8. Blake

    Mob / WU x 2

    Calf Smash and Hammie Smash
    Group WU

    HPC x 20
    65 – 85 – 105

    WOD:
    “Game Standards” Unbroken Box Jumps @ 24″
    21-18-15-12-9-6-3

    Time: 4:35

    No-repped on 10 of 12 AND 5 of 6 and had to re-do those rounds…doh!

    FUTURE ME: Use the plyo-box so your wide-landing doesn’t go off the side! Or just concentrate a little bit more…that might help.
    Looking forward to tackling this one again sometime.

  9. Kelly B

    Mobility
    WU x 2 (8 reps)
    Group WU

    Strength – 20RM Hang Power Clean

    35-45-55

    WOD: 21-18-15-12-9-6-3
    Unbroken Box Jumps @18” with rebound at the bottom
    *rest min. of 5 sec between rounds
    *If you stutter at all, redo the round

    Time: 5:30 – I could have used the 20″ box as I normally do but I have only been stepping down so didn’t want to risk injuring my calf. This felt good so I am happy πŸ™‚

    Great job everyone. Thanks Kevin!

  10. Crystal

    Congrats Corinna and Lora!!! You ladies are truly amazing! πŸ™‚
    Looks like a fun WOD today…Hopefully I can make it over.
    Oh and good job Kevin on playing cops last night! πŸ˜‰

  11. Agility drills in WU were fun! Having Denis there added to the enjoyment at the 7am lol

    HPC X 20
    45 60 75 (80 or 85 is do-able)

    21-15-9-3 WOD option @ 18″
    4:23

    Haven’t done many box jumps in a while so stuck with the lower rep option and lower box. Took my time as I didn’t want to have to re-do any sets, only messed up on the first set of 21 at #8.

    I really needed this WOD as I stink at box jumps especially re-bounds so it was good to practice. Also did 20 wall-balls in my WU (AMANDA) and did a 500m row (1:58.7) after the WOD. So basically today was all my goats…and it was actually fun to work on them!

  12. Heather Colleen

    Mob/WU

    Group mob/WU/agility drills

    HPC x 20
    55-60-65 (Realized this was higher than 50% after finishing, but still felt great!)

    Changed out box jumps for wall balls (10#) due to sore foot.
    21-15-9-3
    Time – 3:30

    Way to go CFM athletes, you were all amazing and inspiring!! And huge congrats to finalist Craig and the super-duo Lora & Corinna!

  13. Amanda

    Frig… I will try not to drone on and on about this weekend but HOLY SHIT it was awesome.

    Craig – I knew you were doing well at the gym but you completely blew my mind this weekend. We are so proud of you!!

    Lora and Corinna – I was holding back tears of pride when you were doing the final wod. I could not have been prouder that you were our athletes.

    Shane and Lance did RX this weekend. You two are monsters. So strong. The weights these guys had to use in their wods was ridiculous and they handled them like the beasts that they are. I was a bit starstruck watching them. πŸ™‚

    Jack, Chris, Maria, Marcel, Heidi, Jeremi, Heidi, Gabe, Gillyon – awesome, awesome, awesome. The fact that we showed up for this beast of a competition says something in itself. This was no easy feat, I feel like I’ve been hit by a truck this morning and despite my major screwup with the weights on Saturday that wrecked what was left of my already low ranking, I still feel like I accomplished something huge this weekend. We were way out of our comfort zones and still kicking ass. Great job everyone, I’m very proud of us. πŸ™‚

    Thank you Kevin, I’m very grateful for all that you invest into us every day.

  14. Kevin Mack

    Group Mobility

    20 HPC x 20
    35-55-75#(5)

    21-18-15-12-9-6-3
    Unbroken Box Jumps (24β€³ – Games style) with rebound at the bottom
    *rest min. of 5 sec between rounds
    *If you stutter at all, redo the round

    Scaled to 20β€³

    Time – 5:51

  15. Kevin

    Hang Power Cleans x20
    Used the axle bar for added grippy pleasure.
    70-100-130×19 (damn you last rep!)

    Unbroken Box Jumps @ 24″
    2:39

    Fun wod!

  16. Maria

    Love this picture! Amazing weekend, I can’t wait to compete again! Thank you Kevin and all the coaches for always focusing on perfect reps, this helps so much in these types of competitions! Everyone that competed gave it their all, I’m super proud of our box. Lora and Corinna you inspire me to work hard!

  17. Laura K

    CFM Beatdown Blizzard folks….I loved watching you give it your all over the week end. I loved seeing Terry and Craig go head to head in that semi final. I loved Lance’s handstand pushups. I loved seeing Jeremy’s PR Snatch. Gillyon’s Box Jumps were super human. Seeing such hard workers as Corinna and Lora being on the podium at the same time was very touching. That is just to name a few special moments. All of you kept pushing forward regardless of what was going on.
    The sweetest part of the weekend was seeing the CFM athletes encourage each other the whole time. They were class acts.
    I was very proud of you Corinna. I feel very blessed to be in your life.

  18. Brigitte

    MOB
    WU x 2 (8 reps)

    Group mob + wu

    20 RM Hang Power Clean
    45# – 50#(10) – 50#(10)

    Unbroken Box Jumps (Games style) with rebound at the bottom (Little Box)
    – Rest min. of 5 sec between rounds
    – If you stutter at all, redo the round
    – 10 minute Cap
    21 – 15 – 9 – 3

    Time : 5:16

    **Cahout : Calf Drop**

    Congrats Corinna and Lora!!! You ladies are Amazing! Very inspiring to watch! πŸ™‚

  19. Heather (Mum)

    Congrats to all the competitors from CFM. You are always a group to be proud of. Special congrats to Lora and Corinna. Amazing ladies for sure.

  20. Jack

    No workout today but I got 2 PRs from the weekend. Both done during warm up. Unfortunately they didn’t happen during the WODs. lol

    225 Clean and Jerk (10# PR)
    55 double unders (9 rep PR)

  21. Alaina

    WUx2
    20RM Cleans 40, 45, 50 lbs. could have gone heavier. Next time try to 60 or 65.
    Box Jumps 21-18-15-12-9-6-3
    Had to go down to the 12 inch box because of my Achilles. Ugh, what a pain, literally, gotta keep working on those physio exercise and rolling it out! Time 3:54
    Thanks Kevin for the great WOD!

  22. Melissa H

    Mobility
    WU x 2 (8 reps)
    Group mobility and WU

    Strength: 20Rm Hang Power Clean
    35-40-45

    WOD:
    Box jumps
    21-18-15-12-9-6-3
    Used the 12″ box with a 10# plate
    Did the 21 round three times, threw off the plate, did the 18 round twice and made it from there. Not my day…

    Time: 6:41

  23. Vanessa Champion

    20RM hang power clean
    35-45-60#
    Pleased with this as my 1rm is 80#… Due to shitty technique. Thanks Pat for the encouragement to use the hook grip. It helped.

    21-18-15-12-9-6-3rep
    Unbroken box jumps (24/20)
    Used 12″ box with 45# plate.

    Time: 8:35

    This was probably the most frustrated and in my head I’ve been in a WOD. I really didn’t think I’d get through it. I failed the 21rep part 6 or more times (I stopped counting) by stuttering, falling or completely jumping over the other side of the box. The rebounding is what got me. Really need to work on that.
    Glad I finished in the end. Thanks for the encouragement 5:45.
    And Lora, I wished I was finished too when you thought I was on the 3 rep round πŸ™‚

    1. Lora

      You did very good on the box jumps. Sorry for the miscount. I thought I was paying better attention than I actually was *face palm*. Great perseverance tonight! LOVED IT! πŸ˜€

  24. Ryan F

    – Mob
    – WUx2 8 reps
    – Group MOB + WU

    20RM hang power clean (aka “hook grip practice”)
    45-65-70
    … I really appreciate the ‘forced skill practice’ that comes up from time to time! I haven’t really used the hook grip all that much, but doing 20 cleans certainly makes the advantages clear! Thank you!

    WOD:
    21-18-15-12-8-9-6-3 box jumps (Note the 8 between the 12 and 9… I might have said a swear.)

    5:46 with 20″ box, I could have managed 24″ but got a bit intimidated by the “unbroken” bit πŸ˜›

  25. Melanie

    Mobility
    WU x2 (8 reps)
    Group mobility and wu

    20 Hang power cleans x3
    45-55-65

    WOD:
    21-18-15-12-9-6-3

    Unbroken Box Jumps (Games style) with rebound at the bottom. Rest minimum of 5 sec or more between rounds. If you stutter at all, redo the round.

    Restarted @ 18/21, 12/15, 6/9

    Used 12″, probably could have managed with an 18″ with lower reps but it was my first ‘rebound experience’, kinda scary!

    4:48

    Cashout: Calf stretch

    Congrats to Corinna and Lora for their win and to all competitors. Caught some of the action on Saturday and was amazed by all of your performances!

  26. jeff

    mobility, WU
    group WU

    20RM of hang power clean
    95-135-145
    fairly grippy.. jeezus

    wod
    did 20″ box with 20# vest.. gonna feel that tomorrow.

    21-18-15-12-9-6-3

    6:26

  27. Sarah

    Mobility
    WU x 2 (8 reps)
    Group mobility and WU

    20 Hang Power Cleans
    35-45-55

    21-15-9-3
    Unbroken Box Jumps (18β€³ – Games style) with rebound at the bottom
    *rest min. of 5 sec between rounds
    *If you stutter at all, redo the round

    Had full intentions of doing the whole thing however I fell at 11 and 18 on my 21’s, then at 8 and 11 on my 18’s so I went to the shorter version or I would have been there all night…and was concerned about peeing my pants.. I pre-warned Uncle Patrick lol

    I must say though if I could get my rhythm better I think I like rebounding better!!!

    Great class Uncle Patrick!!

    Time: 6:00

  28. Spencer

    Mobility
    WU x 2 (8 reps)
    Group mobility and WU

    Strength: 20Rm Hang Power Clean
    45-55-755

    WOD:
    Box jumps
    21-18-15-12-9-6-3
    Used the 24″ box

    Really liked this wod! πŸ™‚ great class Patrick! Lots of fun beating my ancient dad πŸ™‚

    Time: 4:36

  29. Jenn Brander

    20RM Hang Power Clean
    35-45-65

    WOD:
    Unbroken *Games* Box jumps
    21-18-15-12-9-6-3
    Used the 20β€³ box
    Time: 4:44

    OMG – hello “best-way-to-do-box-jumps-ever”, where have you been all my life? I really likes this WOD… I was never confident with my box jumps because I thought the rebound was on the top… but.. if i rest at the top and rebound at the bottom I’m golden?! magic?

    10x 14# WB @ 10′
    20x 20# WB @ 10′
    *Thanks Jeff, your right, using 20# makes14# feel light. I think I will make this 20# WB a cashout habit.

    1. Lora

      Your box jumps looked spectacular!!!
      Congrats on the 20# WB’s! Best way to train for the Games…get used to the 20#, and 14# are way easier πŸ™‚

  30. Jackie

    Mob
    wux1

    Strength- Power Cleans 20 RM
    35, 45, 55

    WOD @ 15in box

    21-18-15-12-9-6-3
    Unbroken Box Jumps (Games style) with rebound at the bottom
    *failed 21 once, failed 9 once, failed 3 once…..
    Time 5:50

    I tried 18 and I am not there, it’s really frustrating yet humbling that I can get a 20in box now (after 6 months), but to rebound I need to move down to a 15in.
    I am no Gill nor will I ever be, but I have much respect and BJ envy in the way you bounce!

    Great Job 5:45 thanks Pat!

  31. Chris

    20RM Hang Power Clean
    95-135-135(14)

    WOD:
    Unbroken *Games* Box jumps
    21-18-15-12-9-6-3
    Used the 24β€³ box
    Time: 5:05

    Am i ever glad i introduced little shit (Spencer) to crossfit…NOT lol πŸ™‚

  32. Tom L

    Mob + WU x 1

    20 unbroken HPC x 3
    45-55-65 (coulda gone heavier)

    21-18-15-12-9-6-3
    Unbroken Box Jumps (24β€³ – Games style) with rebound at the bottom
    *rest min. of 5 sec between rounds
    *If you stutter at all, redo the round

    Time – 5:26

  33. Matt B.

    MOB
    WU x 2 (8 reps)

    Group mob + wu

    20 RM Hang Power Clean
    45# – 55# – 60#

    Unbroken Box Jumps (Games style) with rebound at the bottom (Black box)
    – Rest min. of 5 sec between rounds
    – If you stutter at all, redo the round
    – 10 minute Cap
    21 – 15 – 9 – 3

    Time : 5:02

    Cahout : Calf Drop

  34. Craig H

    Rest day today

    Had a great time competing on the weekend with everyone. Got a 35# pr on my snatch got 170# overhead. I would say that mobility and form made every rep I did count. The only no reps where missed attempts. I will continue to focus on these more than strength going forward as they will be much more beneficial.

    Thanks to all coaches for making this a priority everyday.

    After all the comments yesterday I guess I will have to return the sandbag to the gym. See you all tomorrow night.

    1. Lora

      WIcked snatch PR!

      So proud of your technique and form. “No reps” waste so much time and energy, when you cannot afford to spare one iota of either.

      I said it all weekend, but I will say it again, I am very proud of you, Craig. πŸ™‚

    2. Amanda

      35# PR?!? WHAT! You are a BEAST! this is going to be a GREAT year for you, I can’t wait to see what you’re going to accomplish!

  35. Great job to all of the athletes out there this weekend! You guys all kicked ass, and worked so hard. It was pleasure to watch all of you. Can’t wait to get out there with you guys.

    1. Lora

      Can’t wait until you get out there competing either. You have been making incredible progress! I think your entry into competition is going to light a big fire under the *cough* older guys’ butts. They are going to have to step it up even more, or die tryin’….

    2. Amanda

      Yup, Spencer you’re getting so strong and fast, you’re another one that we’re anxious to see what you’ll accomplish this year!

  36. Steph L

    Mobility
    WUx2(8 Reps)

    Strength: 20RM Hang Power Clean
    45-60-70

    WOD:

    21-18-15-12-9-6-3
    Unbroken Box Jumps 18″ (Should have used 20″)
    (Games style) with rebound at the bottom
    *rest min. of 5 sec between rounds
    *If you stutter at all, redo the round

    Time: 3:27

    Cashout: Calf Stretch

  37. TL

    Mobility
    WUx2(8 Reps)

    Strength: 20RM Hang Power Clean
    35 x 20
    40 x 20
    50 x 20

    WOD:
    21-18-15-12-9-6-3
    Unbroken Box Jumps 18β€³ (Should have used 20β€³)

    Must rest minimum of 5 sec b/w rounds

    If you stutter at all, re-do round

    Time:5:37 (had to redo 18 round with only 4 jumps left)

    Cashout: Calf Stretch

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