Newsletter is back!

3
Feb

Newsletter is back!

Check out Kevin MacKenzie in the February Newsletter! And much more!

25 more sleeps until the Open. Get registered! http://games.crossfit.com

Strength – Clean and Jerks (touch and go) – 6×2

AMRAP in 10 min
7 Deadlifts
7 Shoulder to Overhead (50%)
7 Toes to Bar

All movements found in previous Opens. Get in to practice!

Ryan gets low for a wall ball

Ryan gets low for a wall ball

90 Responses

  1. Mobility
    56 birthday burpees
    Group mobility + wu

    Clean & Jerk x 2
    65-95-105-115-115-125

    WOD: AMRAP in 10mins
    – 7 Dedalifts
    – 7 Shoulder to Overhead (50% of max overhead) – 75#
    – 7 Toes to bar (scaled to toes through rings)

    Score: 7 + 5 deadlifts

    Cashout:
    – Max unbroken thrusters – 15
    – Cross legged forward lean

  2. Chantal L.

    YAY Newsletter! You don’t know how much I was missing reading about our members over the last few (more than a few) months!

  3. Kelly B

    Mobility
    56 Birthday Burpees – Happy Birthday Bob!
    Group mobility + WU

    Strength – Clean and Jerks (touch and go) – 6×2
    55-60-65-70-75-85

    AMRAP in 10 min @ 45#
    7 Deadlifts
    7 Shoulder to Overhead
    7 Toes to Bar (scaled toes to pole)

    Total: 10 rounds + 7 Shoulder to Overhead

    Cashout: Max unbroken Thrusters: 20

    Great class Kevin!

  4. Shawn Johnson

    Mobility + WUx2
    Group mobility + WU

    Clean & Jerk 6×2
    105-120-135-145-150-155

    WOD: AMRAP in 10mins
    – 7 Deadlifts
    – 7 Shoulder to Overhead (50% of max overhead) – 85#
    – 7 Toes to bar

    Score: 8 + 7 Push Jerks
    Cashout:
    – Max unbroken thrusters – 7
    – Cross legged forward lean

  5. Jen C

    I just finished reading the Feb. newsletter and I have to say it makes me proud to be a member of such a great community. The pictures showing support to each other and personal perseverance are awesome. Kevin Mac – great responses to your interview

  6. Heather Colleen

    Mobility + WUx1
    Group mobility + WU

    Clean & Jerk 6×2
    55-60-65-70-80-90

    WOD: AMRAP in 10mins
    – 7 Deadlifts
    – 7 Shoulder to Overhead (50% of max overhead) – 55#
    – 7 V-Snaps

    Score: 7 + 5 STOH

    Cashout:
    – Max unbroken thrusters – 12
    – Cross legged forward lean

    Fun morning (even without the trash talkers…)!

  7. Kevin

    Clean and Jerks x2 (T&G)
    85-135-165-185-205 (I still dip on my freakin toes!)

    WOD @ 125 (less than 50%)
    9 rounds flat

    Max unbroken thrusters at same weight
    A measly 7 reps

  8. Dave H

    Clean & Jerk x 2
    95-115-135-155-175-185

    WOD: AMRAP in 10mins
    – 7 Deadlifts
    – 7 Shoulder to Overhead – 115#
    – 7 Toes to bar
    Score: 8 even

    Cashout:
    – Max unbroken thrusters – 10
    – Cross legged forward lean

  9. Shane Hayes

    Mobility
    Wu 56 birthday burpees for Bob! Happy birthday!
    Strength clean and jerks (6 x 2)
    95/115/135/155/185/205 did as split jerk trying to iron out form. Still need work on landing and getting head through. Thanks Kevin.
    Wod: Amrap in 10 minutes
    7 deadlifts
    7 shoulder to overhead
    7 toes to bar
    Did at 115#
    9 rounds and 4 shoulder to overhead rx’d
    Fun Wod, did first 7 rounds unbroken then had to break T2B, 5 + 2. Set deadlift down at 6 to shake off arms then did last one and all s2oh unbroken.
    Cash out unbroken thrusters @115 only did 9 shoulders were toast.
    Great class Kevin, great work 6 amer’s.

  10. Gillyon

    Warmup
    Touch and go clean & jerk
    55-65-75-85-105. Mad…should have tried heavier. I had time too. Grr to me!

    WOD @ 65lbs
    8 rounds plus 6 t2b

  11. Tania

    Clean and jerk
    2 x 55,65,75,85,90,95

    WOD: AMRAP in 10 min.
    7 deadlifts @65#
    7 shoulder to overhead
    7 toes to bar – v-snaps

    Total: 10 rounds + 4 deadlifts

    Max thrusters @65# – 15

  12. BJ

    Clean and jerk
    2 x 55,65,70,75,80,85

    WOD: AMRAP in 10 min.
    7 deadlifts @40#
    7 shoulder to overhead
    7 sit ups

    Total: 9 rounds even

    Max thrusters @40# – 20

  13. TL

    mobility
    wu x 2

    Clean and Jerk
    6×2 touch and go
    50-60-70-75-80-85

    WOD: AMRAP in 10 min
    7 deadlifts at 45#
    7 shoulder to overhead
    7 toes 2 bar

    Total: 4 + 2 T2B

    Max Thrusters – 10

    Did some practice with Amanda and Melissa on T2B, trying to string them together, not seeming to get them yet, much more practice needed.

  14. Chris

    Group mobility + wu

    Clean & Jerk x 2
    135-155-165-175-185-195(1)

    WOD: AMRAP in 10mins
    – 7 Dedalifts
    – 7 Shoulder to Overhead (50% of max overhead) – 105#
    – 7 Toes to bar

    Score: 8+ 7 Deadlisfts

    Cashout:
    – Max unbroken thrusters – 10

    Great wod :). As always great sharing the bar with ya Frankie 🙂

  15. mob
    56 birthday burpees
    happy birthday Bob

    strength clean &jerk
    6×2
    95-115-125-135-145-150

    AMRAP in 10 min

    7 deadlift @ 80 #
    7 shoulder to overhead
    7 toe to bar
    8 round 6 deadlift

    10 unbroken thrusters

  16. Spencer

    Group mobility + wu

    Clean & Jerk x 2
    65-85-95-115-135-145-155 #20 PR of 1 RM

    WOD: AMRAP in 10mins
    – 7 Dedalifts
    – 7 Shoulder to Overhead (50% of max overhead) – 75#
    – 7 Toes to bar

    Score: 6 rounds

    Cashout:
    – Max unbroken thrusters – 12

    Could of gone higher on the jerks. But didn’t want to go too high, just getting a feel for them. Great wod , need to work on toes to bar!

  17. Frank

    wu x 2
    Group mobility

    Clean & Jerk x 2
    135-135-155-175-185-205(1)-195(1)
    Great sharing the bar with you too Chris!

    WOD: AMRAP in 10mins
    – 7 Deadlifts
    – 7 Shoulder to Overhead (50% of max overhead) – 100#
    – 7 Toes to bar

    Score: 7 + 7 Shoulder to overhead
    That was a grip killer!

  18. Mob, WUx2
    Group mobility + WU

    Strength – Clean and Jerks (touch and go) – 6×2
    65 – 75 – 85 – 95 – 100 – 105 (15# PR)

    AMRAP in 10 min @ 55#
    7 Deadlifts
    7 Shoulder to Overhead
    7 Toes to Bar (scaled to sit-ups)

    Total: 9 rounds + 2 deadlifts

    Cashout: Max unbroken Thrusters – 15

  19. Craig H

    Mob
    Wu
    Clean and jerk x 2 touch and go
    135,155,175,185,195pr,205pr
    Felt good tonight broke 200 finally. Maybe I should drink wine and gorge on food more often. There was nothing better to do last night as the game was a bust.

    Amrap 10min @105#
    7 deadlifts
    7 shoulder to overhead
    7 t2b
    Total 7rds + 2 t2b
    Thanks for moving my bar closer half way through Amanda I probably would have broke 8 rounds had I been closer from the start.

    Cashout
    Max rep thrusters @ 105#
    12 reps

    Fun night tonight

  20. Melissa H

    Mobility
    WU x 2
    Group mob and WU

    Strength: Clean and Jerk x 2
    55-65-75-85-90

    WOD @ 55#
    7 Deadlifts
    7 Shoulder to Overhead
    7 V-snaps

    8 rounds + 4 S2OH

    Max thruster @ 55#: 10
    Forward cross legged fold

  21. @ HOME (12pm)

    Shoulder Press
    110# x5
    125# x5
    140# x5
    —————————-
    @ CFM (6h45pm)

    Mob. + WUx1 + Shoulder Mob. + Group WU

    Clean & Jerk 2-2-2-2-2-2 (Touch-n-Go)
    134-145-165-185-205-225 (PR)

    WOD AMRAP 10 mins
    7x Deadlift
    7x Shoulder-to-Overhead @ 50% max (245#) ~ 125#
    7x Toes-2-Bar
    Score = 7 + 1 S2OH

    Last 2 sets on C&J were tough to keep a grip on, but did it. Every set in the WOD was unbroken, which is something I need to work on constantly, especially OH stuff. T2B were easier than usual, I guess with the Open coming that’s good news.

    Thanks Amanda, great work 6h45!

  22. Steph L

    @ Home lunch time strength:

    Shoulder Press:
    50×5
    55×5
    65×7

    ————————–

    Mobility
    WUx2
    Group Barbell WU

    Clean & Jerk 6×2 (Touch-N-Go)
    55-65-75-85-95(PR) 100(1)(PR)

    WOD: AMRAP in 10 Min
    – 7 Deadlifts
    – 7 Shoulder to Overhead 50% Max @55#
    – 7 Toes to Bar

    Total Rounds: 9 Full Rounds

    Cashout: Max Thrusters @ 55# = 10 Reps

    Great class thanks Kevin!

  23. Sarah

    Mobility

    Group mobility + wu

    Clean & Jerk x 2
    65-75-85-90-95-100

    WOD: AMRAP in 10mins
    – 7 Deadlifts 55#
    – 7 Shoulder to Overhead @ 55#
    – 7 Toes to bar

    Score: 6 Rounds even

    Cashout:Max thrusters – 10

  24. Lora

    Great newsletter. Loved reading your article, Kevin Mac. I have enjoyed watching your progress over the past 18 months….and I am very excited to see where this journey takes you. I am happy you were able to convince Heather to drink the KoolAid, too. You are a lovely couple and you both put a smile on my face whenever I see you at the box. Keep working hard 🙂

  25. Corinna

    WU x 1

    Strength: Split Jerk Touch and Go (6 x 2)

    65-95-105-115-125-135- 135 Last 2 sets were not touch and go

    [email protected] 75 lbs

    8 rounds + 3 t2b

    Max thruster: 8

    Stayed and worked on muscle up progressions

    30 seconds on and 30 seconds rest for 10 minutes

  26. Marcel

    Mobility + WUx2

    Group mobility + WU

    Clean & Jerk 6×2

    95-115-135-145-155

    WOD: AMRAP in 10mins

    – 7 Deadlifts
    – 7 Shoulder to Overhead (50% of max overhead) – 85#
    – 7 Toes to bar

    Score: 7 + 3 T2B

    Cashout:

    – Max unbroken thrusters – 11

  27. Amanda

    Clean & Jerks 6×2 touch & go

    65-75-85-95-105-115 The last C&J was ugly but it went up. 🙂

    WOD with 60#: 7 rounds + 7 Shoulder to overhead

    12 unbroken thrusters

    Fun wod

  28. Lora

    Mobility

    Group mobility + barbell WU

    Strength: C&J 6×2 (touch and go)
    95-115-135-145-155-160 (last jerk was more like a jerk-press)

    WOD @ 85#
    AMRAP 10 min
    7 deadlifts
    7 S2OH
    7 T2B
    Score = 7 rds + 5 T2B (I think…forgot to move my pennies)

    My grip died in about the 4th round….and I could feel the skin on my hands starting to rip (even though I had taped). Had to stop kipping and do T2B almost all in singles.

    Note to self: start taking better care of your hands so this ripping sh*t stops. 🙁

    Cashout: Max unbroken thrusters @ 85# = 12

    1. Corinna

      Great numbers on the Clean and Jerk’s Lora. Your toes to bar have improved so much! Fun having you and Jeff on each side of me on the pull-up bar tonight! Keep up the great work!

  29. Tania

    Great newsletter Kevin! You have truly grown since you first began! One thing that has always remained present is your positive and fun outlook and your determination! Lots of PR’s! Keep up the great work!

  30. Heidi

    WU = 56 Birthday Burpees for Bob….What a great way to start a Monday 🙂
    Bar Bell WU

    Clean & jerks x 2
    55-65-75-85-95-105 (last set was pretty ugly)

    AMRAP in 10 Minutes
    7 DL @ 60#
    7 S to OH (Jerks) @ 60#
    7 toes to bar

    7 Rounds + 7 DL + 2 Shoulders to overhead

    All Dead lifts & shoulder to over head were unbroken. Toes to Bar were broken, mainly due to grip giving out.

    Cashout: Max Thrusters @ 60# = 16

    Enjoyed the newsletter & reading about Kevin signing the wall on the first day.
    Can’t wait to try the blueberry & bacon pancakes this weekend

  31. Alaina

    Mob. And WUx2
    10 wall balls 14#
    Strength:clean and jerk 2x(55, 60, 65, 70, 80, 85, 90)
    Thanks for the tips Kevin.
    Amrap 10 min.
    7 Deadlifts @ 55
    7 push jerks @ 55
    7 v snaps
    Total 11
    Max thrusters: 16
    Fun class!

  32. Sheldon W.

    MOB WU x 1

    Strength: Split Jerk Touch and Go (6 x 2)

    95, 115, 135, 155, 185, 195 x 1

    AMRAP in 10 Minutes
    7 DL @ 60#
    7 S to OH (Jerks) @ 95#
    7 toes to bar

    8 Rounds plus 5 shoulder to Overhead. Not bad, but I was hoping for 9 rounds.

    Cashout: Thrusters to failure. Score 1 🙂
    My shoulder was toast and I just did not want to risk it.

  33. Ryan F.

    – Mob
    – WUx2
    – Group mob + wu

    Clean & Jerk x2
    65-85-115-125-135(F-F)-130(x1-F-F-stil PR :))

    WOD:
    – 7 deadlift
    – 7 shoulders to overhead (did mostly jerks, figured out round 5 that pish presses were faster and switched, durr)
    – 7 v-snaps

    7rds + 3 push press

    Cash out: 14 unbroken thrusters

  34. Gabriel

    MOB WU x 2

    Clean & Jerk x2 Touch and Go (6 x 2)

    95-115-125-135-145-155-165

    AMRAP in 10 Minutes
    7 DL @85#
    7 S to OH (Jerks) @ 95#
    7 toes to bar

    8 Rounds plus 1 DL

    Did the 1st 3 rounds as Ground to overhead instead of shoulder to overhead

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