What a weekend!

28
Apr

What a weekend!

We are very proud of our members that competed at the Spring Fling in Saint John. They went out of their comfort zones, and tackled every workout head on. You showed true CFM spirit this weekend!

Strength – Hand-release Deadlifts x3
50-55-60-65-70-75%

This workout has 2 parts.

AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.

*If you let go of the bar during one of the sets, you must redo that set.

**135/95#/65%

Rest 3 minutes

Max air squats in 1 minute.

Score is total reps completed in the ladder with your total air squats.

Compare to April 20/12

Lance and Gill made it to the finals. What a great way to end the weekend!

Lance and Gill made it to the finals. What a great way to end the weekend!

72 Responses

  1. Alaina

    Mob. and WUx1, worked on T2B(got 3)
    Group Mob. and WU
    Hand Release DL
    3x (90, 100, 110, 120, 125, 135)
    Amrap 5 min. @ 65
    1 Hang Squat Clean
    2 HSC
    3 HSC
    4 HSC
    5 HSC
    Total: 2 rounds plus 1
    Rest 3 min.
    Max air squats: 38
    Combined total: 69
    Sled Push to finish. Great job everyone!! Thanks Kevin for the tips!

  2. Lisa

    Wupx1
    Hand release d- lifts x3
    95-105-115-125-130
    Wod-amrap in 15
    1.hang squat clean (50)
    2.
    3
    4
    5
    (25)
    Max air squats (31)
    Total 56
    Way to represent at spring fling!

  3. WUx1
    Handstand Walk – 58ft PR

    Group Mob. and WU

    Hand Release DL
    WU 3x (135-135)
    3x (155-160-175-185-200-215)

    Amrap 5 min. @ 105
    1 Hang Squat Clean
    2 HSC
    3 HSC
    4 HSC
    5 HSC
    Repeat
    Total: 2 rounds plus 3 HSC = 36
    Rest 3 min.

    Max air squats: 49
    Combined total: 85

    Sled push 45lbs

  4. Gillyon

    This picture makes my heart happy. Lance, thank you for being my partner. Your drive, passion, and love for this sport is inspiring. I had so much fun this weekend. All smiles…except for the last 4 minutes of that final WOD. Hehe. In awe with your fast swimming and how fast you were throwing that barbell around. 🙂

  5. Blake

    WU x 1

    Strength – Hand-Release Deadlifts x3
    185 – 200 – 220 – 240 – 255 – 275

    WOD as Rx’d
    73…-ish.

    I got 28 reps on the HSC but lost count on the air squats but was quite certain I was in the mid-forties so gave myself 45. That’s what I get for trying to race Trent!

  6. Group Mob. and WU

    Hand Release DL
    WU 3x (135-135)
    3x (135-150-165-185-195-210(1))

    AMRAP 5 min. @ 95
    1 Hang Squat Clean
    2 HSC
    3 HSC
    4 HSC
    5 HSC
    Repeat
    Total: 1 rounds plus 3 of the Round of 5 HSC = 28 (Sore neck/shoulders. Should have used less weight)
    Rest 3 min.

    Max air squats: 51 (Paced this too much. Still had plenty of gas in the tank)
    Combined total: 79

  7. Shane Hayes

    Mobility and Wu x 1
    Group mobility and Wu
    Strength deadlift x 3 hand release after each one
    255 up to 385 much harder with the hand release
    Wod: 5 minute amrap @ 135
    1 hang squat clean
    2 hang squat cleans
    3 hang squat cleans
    4 hang squat cleans
    5 hang squat cleans
    Repeat
    Rest 3 min
    Max air squats in 1 min.
    Got 2 rounds and 3 out of 4 in the third round. Started off way to fast and burned out a bit second round. Someday I will get the pacing figured out.
    39 reps and 56 air squats. 95 rx!
    Great class Kevin, still gotta work on going too wide especially when I am tires and trying to go quick.
    Great work 6 amer’s! Nice seeing Darrell at the 6 am this morning.

  8. Trent

    Hand Release DL
    155-170-185-200-215-235

    Wod @ 125
    31 HSC
    52 air squats
    Total: 83

    compared to: april 20, 2012

    WOD @ 95#
    33 HSC
    50 squats
    Total: 83

    Lab: 2×10 ring dips
    1×10 chin ups with vest
    5/5 chin-ups and pullups with vest

  9. MOB & WO × 1
    Group MOB

    Strength: Hand Release Deadlifts
    3 × 70, 75, 80, 90, 95, 100

    AMRAP 5 min
    1-2-3-4-5 hang squat clean @ 40#
    2 R and up to 3 HSC

    Rest 3 min

    Max air squats in 1 minute
    33

    Total: 72

    Cashout – couch stretch and spiderman stretch

    Bonus – sled push 100 lbs, length of the gym (thanks for the cheers)!

    Thanks for the class Kevin.

  10. Amanda

    Kevin talks about how hard we worked this weekend but it should be mentioned that he and Joanna kicked ass this weekend too! Nobody worked harder in the pool than both of them, and there was Joanna rocking out muscle-ups and doing 185# deadlifts just 5 months after having a baby. Very proud of you guys too!

    1. Shane Hayes

      Agreed, they did awesome, and Jo’s muscle ups looked effortless. Kevin yours were pretty good too.. Lol.
      You guys spend more time trying to make us better and don’t really get to train as much as I know u would like, and still compete rx! That itself is amazing!

  11. Gabriel

    Way to go to all who competed in Spring Fling in Saint John!

    WU x1
    Group Mob +WU

    Hand Release DL
    185-205-225-245-260-280

    Wod @ 115#
    33 HSC
    52 air squats
    Total: 85

    Sled Push

    Great job morning folks!

  12. Hannah

    M+WU

    Group Mobility

    Strength
    Hand release deadlift x3
    50-55-60-65-70-75%
    35-40-45-50-55-60lb

    AMRAP in 5min
    (35lb)
    1 HSC
    2 HSC
    3 HSC
    4 HSC
    5 HSC
    Repeat

    36 reps

    Rest 3 mins

    Max air squats in 1 min

    35 reps

    TOTAL: 71 reps

  13. Amy Hogan

    Mobility
    Warm up x1
    Group Mobility

    Strength:
    Hand release deadlift x3
    50-55-60-65-70-75%
    80-90-95-105-110-120lb

    AMRAP 5 min. @ 65
    1 Hang Squat Clean
    2 HSC
    3 HSC
    4 HSC
    5 HSC
    Repeat

    32 reps

    Rest 3 mins

    Max air squats in 1 min

    48 reps

    TOTAL: 80 reps

    sled push @100

  14. Maria

    Great photo!!
    Hand Release DL
    3x 100-110-120-130-140-150
    Amrap 5 min. @ 80#
    1 Hang Squat Clean
    2 HSC
    3 HSC
    4 HSC
    5 HSC
    Reps 35
    Rest 3 min.
    Max air squats: 54
    Combined total: 89

    last time I got 90 reps short 1 clean..same score for squats lol. 20# more on HSC I’ll take it!

  15. Melissa H

    Mobility
    WU x 1
    Group mobility and WU

    Hand release Deadlift x 3
    100-110-120-130-140-150

    WOD @ 60#
    1 round plus 14 HSC
    Squats: 40

    Score: 69

  16. mob wux1
    group mob wu

    hand release deadlift x 3
    165-185-195-210-225-245

    AMRAPin 5 min
    1 hang squat clean 135 #
    2 HSC
    3 HSC
    4 HSC
    5 HSC
    2 round 3 HSC
    rest 3 min
    max air squat in 1 min
    squat 59

    score :92

  17. Mob, WUx1

    Group Mob. and WU

    Hand Release Deadlift
    WU 3x (95)
    3x (140 – 150 – 165 – 180 – 195 – 210)

    Amrap 5 min. @ 80#
    1 Hang Squat Clean
    2 HSC
    3 HSC
    4 HSC
    5 HSC
    Repeat
    Total: 2 rounds + 1 = 31
    Rest 3 min.

    Max air squats: 39
    Combined total: 70

    Cashout: couch stretch and Spider-man stretch
    Sled push

  18. Ryan F.

    – Mob
    – WUx1
    – Group Mob & WU

    Hand release deadlift:
    WU x3 (135)
    x3 –> 135-150-165-180-190-205

    AMRAP 5 @ 95#
    1-2-3-4-5 hang squat clean
    Score: 2 rds + 3 = 33

    Rest 3 min

    Max air squats: 47 (really wanted to break 50, argggg)

    Combined total: 80

    Sled push: Did this without any weight and it was hard :/ Such friction. Wow.

  19. BJ

    Mob, WUx1

    Group Mob. and WU

    Hand Release Deadlift
    WU 3x (65)
    3x (70 – 80 – 85 – 95 – 100 – 110)

    Amrap 5 min. @ 55#
    1 Hang Squat Clean
    2 HSC
    3 HSC
    4 HSC
    5 HSC
    Repeat
    Total: 28
    Rest 3 min.

    Max air squats: 40
    Combined total: 68

    Cashout: couch stretch and Spider-man stretch
    Sled push–much harder than it looked!

  20. Krystal

    Mob

    WU x1

    Group Mob + WU

    Hand release deadlift
    WUx 3 @ 45#
    3x 45 – 50 – 55 – 60 – 65 – 70

    AMRAP 5 mins
    1 HSC – 2 HSC – 3 HSC – 4 HSC – 5 HSC
    Repeat

    Reps: 30

    Max air squats in 1 min: 39

    Combined total: 69

    Great photo!

    Fun class!! Thanks Amanda 🙂

  21. Frank

    WUx1
    Group Mob. and WU

    Hand Release DL x3
    155-175-195-210-245-260

    Amrap 5 min. @ 135
    1 Hang Squat Clean
    2 HSC
    3 HSC
    4 HSC
    5 HSC
    Repeat
    Total: 2 rounds plus 3 HSC = 25
    Rest 3 min.

    Max air squats: 48
    Combined total: 73 – PR of 50#

  22. Nicole

    WU x1
    Group Mob +WU

    Hand Release Deadlifts x3
    50-55-60-65-70-75

    WOD @ 40#
    36 Hang squat cleans 1-2-3-4-5
    28 air squats

    Total: 64

    Ugh! Slow going but nice to be back after an unrelated injury… 🙂

  23. Baukje

    Strength: Deadlift (hand release) x3
    50%-55%-60%-65%-70%-75%
    80#-90#-100#-105#-115#-125#

    AMRAP in 5 min: (@50)
    1 Hang Squat Clean
    2 HSC
    3 HSC
    4 HSC
    5 HSC
    Repeat
    Finished 33 reps
    Rest 3 min
    Max air squats in 1 min: 42
    total reps: 75

    And the sled push 🙂

  24. Annie

    MOB + WU X1
    Deadlifts
    50%-55%-60%-65%-70%-75%
    #50-#55-#60-#65-#70-#75 ( easy count when your 1RM is 100# LOL)

    AMRAP in 5 Min
    1Hang squat clean
    2 HSC
    3HSC
    4HSC
    5HSC
    Repeat
    Total 31 reps
    Rest 3 min
    Max air squats in 1 min : 42

    Total 73

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