Change For Change

31
Jan

Change For Change

Friday’s QOD – What’s your favourite board game?

Today is a special Change For Change. For $5, you can choose any workout from the month of January OR you can pick a workout from your first month of CrossFit (as always, trainer approved).

5 rounds of:
5 Deadlifts
5 Hang Squat Cleans
5 Push Press
5 Front Squats

Increase the load each cycle.
Bar cannot touch/rest on the ground during a set.
Rest as needed between each round.

Compare to April 27/13

Amanda at the Beatdown

Amanda at the Beatdown

94 Responses

  1. Valerie Arseneau

    Mob + Wu x1

    5 rounds of:
    5 Deadlifts
    5 Hang Squat Cleans
    5 Push Press
    5 Front Squats

    Increase the load each cycle.
    Bar cannot touch/rest on the ground during a set.
    Rest as needed between each round.

    35 (WU)- 50-55-60-65-75

    10# PR took a lot out of me for the 75! Then I tried to do another BW ring dip but my arms weren’t having it after the bear complex lol. Thanks Kev!

    QOD: Bazar Bizzar. Ok its more of a game than a board game…. but its fun and intense! Chris and I have scares from playing lol. As for board games, I enjoy Catan.

  2. Ginette

    Mobility
    Warm up x
    Group mobility and warm up
    WOD: bear complex
    5 rounds of:

    5 deadlifts
    5 hang squat cleans
    5 push press
    5 front squats
    Max load was 45

    Great class Kevin, great job 6 amers!
    Big congrats to Jackie for her first unassisted handstand hold!!!!

    1. Jackie Cantin

      Great job Ginette. Thanks to you and Kelly for your help and encouragement with the handstand holds…just goes to show you that you can teach an old dog new tricks!

  3. Kevin

    Teddy Bear Complex
    Used the axle bar for extra grippy fun!
    60-80-100-120-140

    That’s a 5# PR from using a regular bar.

    Cash out – Lora’s plank games from hell.

    Practiced handstands on floor during lab.

    1. Lora

      You had a little smile on your face during the plank games from hell cashout….c’mon…admit it. Or maybe it was just gas? LOL

  4. Shawn Johnson

    17 sec handstand PR

    Change for change:
    Oct 10, 2012
    4 rounds
    50 squats
    100 single unders
    Time 2012 – 14:54
    Time 2014 – 10:35
    4:19 PR

  5. Kelly B

    Mobility
    WU x 1
    Group WU

    Teddy Bear Complex: (35-40-50-55-65)
    – 5 rounds of:
    – 5 Deadlifts
    – 5 Hang Squat Cleans
    – 5 Push Press
    – 5 Front Squats
    Increase the load each cycle.
    Bar cannot touch/rest on the ground during a set.
    Rest as needed between each round.

    Cashout: Practiced handstands – great job on your unassisted Jackie!
    T2B tips from Kevin.

    Happy Friday everyone 

  6. Trent

    Mob + Wu x1

    5 rounds of:
    5 Deadlifts
    5 Hang Squat Cleans
    5 Push Press
    5 Front Squats

    Increase the load each cycle.
    Bar cannot touch/rest on the ground during a set.
    Rest as needed between each round.

    90-95-100-115-125

    Transition from Push Press to Front Squat was a killer for me. Feels so good to be back at crossfit, cant wait to see that fun and games the Sat Wod will bring.

  7. Lora

    Great picture, Amanda! Was this after you turned your back on Ashley and I because we were yelling at you too much? LOL (can’t help but notice your water bottle at the bottom of the frame)

  8. Jack

    Great pic Amanda. Looking strong.

    WU x 1
    Double Unders – still hurts the calf so I stopped

    WOD: Change for change = Double Fran (I’m a moron)

    Fran #1 = 5:03 (17 second PR)
    Fran #2 = 8:10 (Oh my dear God that was horrible)

    Cashout = crying in the corner

    1. Trent

      LOL Your a Brave man Mr. Jack. Kevin once asked us “what would you rather do: double Fran or a 5k run with 20lbs vest?” Well I have since ran 5k with a 20lbs vest multiple times and I think I would still pick the 5k over double Fran. haha

      1. Jack

        After having done double fran today, I would rather run a 10k with a 40# vest. Since I am getting a 40# vest for my birthday, I may just do that.

  9. Kevin Mack

    Change for change

    Complete all 1500 reps with a partner. Only one partner can be working at a time. You may do the workout in any order, but you must complete the whole exercise before moving onto the next.

    1000 Skips
    100 Pullups
    100 Squats (scaled to ring rows)
    100 Pushups
    100 Situps
    100 Burpees

    Time 28:00

    Heather P and I took on Anthony & Angela. Had a great time! Now I have to listen to Anthony trash talk me for a little while.

  10. Sheldon W.

    MOB, DU practice, Group WU, Bear Complex practice.

    5 rounds of:
    5 Deadlifts
    5 Hang Squat Cleans
    5 Push Press
    5 Front Squats

    95-105-95-95-95lbs
    My knee was sore today so I started to move up in weight and then moved right back down.

    Had some time so I did the WOD from Jan 6th.
    Max DU in 5Minutes
    Score was 238.

    Shoulders and knees took a beating this week. Time for a few days of rest. Have a good weekend everyone

  11. Gillyon

    Warmup
    Teddybear complex
    45-55-70-80-90
    My 4th and 5th press on the 90 were hard. Wow

    Thanks for the great tips, Kevin!

    QOD – love crib and Mexican Train

  12. Alaina

    WUx1, Mob. And 10 Wall Balls at 14lbs.
    WOD: Teddy Bear Complex
    5Deadlifts
    5HangSquatCleans
    5PushPress
    5FrontSquats
    55-65-70-75-80 Thanks John for the push to 80. I would have chickened out!!

  13. Laura K

    1500 Reps partner Wod

    1000 skips (Corinna did doubles and counted each double as 1)
    100 burpees
    100 sit ups (toes to bars for Corinna)
    100 push ups ( pink band for me)
    100 squats
    100 pull ups (green band for me)
    31:42
    It would have been faster, but as you would have guessed my Wod partner Corinna was the weak link! That is my version of the story and I am sticking to it.
    All jokes aside, Corinna thanks for doing that work out with me. It was fun.

  14. Frank

    wux1
    group mob

    teddy bear complex
    5 rounds

    5 deadlift
    5 hang squat clean
    5 push press
    5 front squat

    95-115-135-155 (failed on 3 HPC)-145 (failed on 2 HPC)-135 (failed on 3 HPC)-95 (failed on 3 HPC)
    1st time doing this WOD. Completed 3 rounds. My forearms were to tight and couldn’t keep a grip on the bar.

    1. Lora

      OMG Frankie! Great effort tonight! WOW! You were determined. I didn’t see much of what you were doing, but I heard you. LOL.

      I’m curious, were you using the hook grip?

  15. Jackie

    YES I paid to do a double Fran!!

    Mob
    Group wu

    Change for change – double Fran!
    21-15-9
    Thrusters & pull ups @ 45 & pink band..
    10min break I between.
    Time: 4:58
    Time: 6:40
    Over all 20:40

    I was a little bummed….
    I did a amrap of Fran back in sept. Used same weight 45….score 101 & used a pink band.. Same as today.
    being the only person doing Fran. Is mentally and physically hard! With today’s WOD NFT… The group was not running around, breathing heavy… It was calm, low music, no energy! How do you tackle FRAN? I have no idea.. But I did.
    Big thank to Wendy for coming over on my last round, I did the last 9 thrusters without stopping! Thank you, I needed that!
    Once I did the math, I got through 2 Fran’s in the amount of time, I did one and a little bit….
    Thanks Kevin great 415

    1. Heidi

      First of all….paying for double Fran….that is both gross & nutso! I remember fist pumping when this WOD came up on my rest day.

      Secondly….WOW, nice work. Your times are impressive.

  16. Wendy

    Mob
    WU X1
    group mob
    group wu 45lb bar

    Change for Change
    WOD 11.2
    AMRAP IN 15 MINS

    9 deadlifts
    12 HR pushups
    15 Box jumps 20″

    I did 3 rounds and 5 HR pushups WOOHOO !!!!!
    A year ago was so excited about being able to do a box jump
    on the 7’box and not a plate.
    Thanks coach Corrina and everyone for the encouragement and tips..

    In answer to Kevins question favorite board game Jumanji. Ok not really it looked liked a cool game to play in the movie. Not really into board games, but that will change as the grandchildren get older. πŸ™‚

  17. Sebastian

    Workout from home:

    Warm-up + 10 alternating pistols

    WOD
    85-95-115-135-135
    (would have liked to try 145 but no more weights at home..)

  18. Sarah

    1500’s with Jenn B!!

    Complete all 1500 reps with a partner. Only one partner can be working at a time. You may do the workout in any order, but you must complete the whole exercise before moving onto the next.

    1000 Skips
    100 Pullups (blue)
    100 Squats
    100 Pushups
    100 Situps
    100 Burpees

    Time 25:51

    Great job Jenn.. not often we can say we beat Chris & Marcel and Jeff & Lora!!! lol
    You and I make a great team! πŸ˜‰

  19. Mob + WU x 3

    GHD Situps 4×10
    GHD Hip Ext. 4×10

    Deadlift 10-10-10-10-10-10
    115-125-135-135-140-145

    Worked on endurance, with focus on proper technique. Seems to be working.

    Group Mob.

    Teddy Bear Complex
    115-135-155-165(x)

    Completed 5 HPC at 165, my wrist/grip was gone. I’ve done better inthe past, but at least match my old PR (155). Maybe it was being up from 5am until midnight yesterday. Maybe the deadlifts before the class didnt help either… oh well πŸ™‚

  20. Lora

    MOB + little WU

    Group barbell WU

    1500 Partner WOD @ Rx+ with Jeff πŸ™‚
    (in the order we did the movements)
    100 pull ups
    100 burpees
    100 sit ups
    100 squats
    100 push ups
    1000 double unders
    Time = 35:40

    I don’t know if saving the DUs for the end was a wise choice or not, but we were some happy to get that 1000th one in!

    So proud of my partner for kicking ass with double unders. You are getting better and better at them every day, babe! Love it! πŸ™‚

  21. 5 rounds of:
    5 Deadlifts
    5 Hang Squat Cleans
    5 Push Press
    5 Front Squats

    Increase the load each cycle.
    Bar cannot touch/rest on the ground during a set.
    Rest as needed between each round.

    55-65-70-75-85

    Worked on snatches at @65 and worked on DUs

    Great class Corinna πŸ™‚

  22. Shane Hayes

    Great picture Amanda!!
    Mobility
    Wu x 1
    Group mobility and Wu
    Teddy bear complex
    5 rounds of:
    5 deadlift
    5 hang squat cleans
    5 push press
    5 front squats
    115/135 /155 /175 /185 failed 5th push press… Grrr… Terrible execution of the last push presses they were the slowest push presses ever.. Brain took a break on this one.
    Great sharing the bar Mario.
    Great class Corinna. Great work everybody.

  23. Craig H

    mob
    group wu

    5 rounds of:
    5 Deadlifts
    5 Hang Squat Cleans
    5 Push Press
    5 Front Squats

    Increase the load each cycle.
    Bar cannot touch/rest on the ground during a set.
    Rest as needed between each round.

    95-115-135-145-155
    pr on push press tonight for reps

    good job frank and gabe you guys where pushing your limits tonight.

    Great class Corinna

  24. Marcel

    WU x 1

    Group mobility & WU

    Had full intentions of doing the Teddy Bear Complex, but Chris convinced me to tackle 1500 with him.

    Change for change

    Complete all 1500 reps with a partner. Only one partner can be working at a time. You may do the workout in any order, but you must complete the whole exercise before moving onto the next. Done in this order.

    100 Pullups
    100 Squats
    100 Pushups
    100 Situps
    100 Burpees
    1000 Skips (I did singles CC did doubles)

    Time 31:47

    Great work tonight Buddy always great to have you push me in a WOD.

  25. jeff

    1500 Partner WOD @ Rx+ with Lora
    (in the order we did the movements)
    100 pull ups
    100 burpees
    100 sit ups
    100 squats
    100 push ups
    1000 double unders
    Time = 35:40

    thank you to lora for carrying my sorry ass through the DU.. so much fun doing this wod with you!

  26. Baukje

    Change for Change
    I picked to do workout from when I started Crossfit πŸ™‚

    Grace
    30 Clean and Jerks (@60lb – I was supposed to do 50lb and realized after my workout that I had put that much weight! Oops! But, I still cut my time almost by half! In July I did this workout in 4:35. Today: 2:50 min)

    Also did Teddy Bear Complex:
    5 rounds of
    5 Deadlifts
    5 Hang Squat Cleans
    5 Push Press
    5 Front Squats

    40-45-50-55-60

    I need to work on my form for my hang squat cleans. I wasn’t doing them properly, making them really hard!

  27. Heidi

    Teddy Bear Complex
    45-55-65-75-85

    Felt pretty good until getting to 85# push presses, but managed to get them in.

    I think I’ve done this one before, but couldn’t find my posted results.

    Cashed out with some 14# wall balls at 10′.

  28. Chris

    WU x 1

    Group mobility & WU

    Change for change with Marcel

    Complete all 1500 reps with a partner. Only one partner can be working at a time. You may do the workout in any order, but you must complete the whole exercise before moving onto the next. Done in this order.

    100 Pullups
    100 Squats
    100 Pushups
    100 Situps
    100 Burpees
    1000 Skips (I did doubles Marcel did singles)

    Time 31:47

    That was fun! Great job Marcel!

  29. Jen C

    Mob + Wup x 1
    Group Mob + Wup

    WOD: Teddybear Complex (not for time)
    5 Rounds of
    5 deadlifts
    5 hang squat cleans (these are my limiting factor – hard way to find out)
    5 push press
    5 front squats

    Can rest between rounds only. Increase the weight each round.

    45, 50, 55, 60, 65 (poor form on the HSC – thank you for letting me know and giving tips Kevin πŸ™‚ – this happened starting at 55lbs)

    HSC = goat to work on

  30. Gabriel

    mob
    group wu

    5 rounds of:
    5 Deadlifts
    5 Hang Squat Cleans
    5 Push Press
    5 Front Squats

    Increase the load each cycle.
    Bar cannot touch/rest on the ground during a set.
    Rest as needed between each round.

    95-115-135-145f-140f-135×4 push press

    Once I failed on Push Press could not get it back even at 135.

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