A full plate

21
May

A full plate

Lifestyle Challenge starts today! Best of luck to everyone. If you need some guidance/inspiration, feel free to check out our Paleo blog – http://cfmpaleochallenge.wordpress.com It will be updated with lots of useful tips and info throughout the challenge.

Skill – Tall Cleans 3 x 5 reps

Strength – Split Jerks 5 x 3 reps
70-75-80-85-85%

AMRAP in 10 min
2-4-6-8-10-etc…
Squat Cleans (60% of 1RM)
Toes to Bar

Kaitlin tried OH Situps for the first time

Kaitlin tried OH Situps for the first time

45 Responses

  1. Valerie Arseneau

    Mob + WUx1 + group WU

    Skill – Tall Cleans 3 x 5 reps: 35 bar

    Strength – Split Jerks 5 x 3 reps
    70-75-80-85-85%
    80-85-90-100
    Ran out of time to do 105. 100 wasn’t too pretty anyways lol.

    AMRAP in 10 min
    2-4-6-8-10-etc…
    Squat Cleans (70#)
    Toes to Bar

    got 3 of 12 T2B.

    T2B felt awesome today!! They have finally clicked and was able to string many together in a WOD. that’s a first.
    Squat Cleans however… were not so great. My legs were sore from yesterday’s deadlifts.

    Awesome WOD.
    Thank Mario!

  2. Kelly B

    Mobility
    WU x 2
    Group WU

    Skill – Tall Cleans 3 x 5 reps: 35# bar

    Strength: Split Jerks 5 x 3 reps
    55, 65, 70, 75, 80 (wasn’t feeling very strong this morning)

    WOD: AMRAP in 10 mins
    2-4-6-8-10-etc.
    Squat Cleans @ 55#
    Toes to Bar

    Total: 12 Squat Cleans, 6 T2B

    Happy to do T2B in a WOD.

    Nice to be back after another 2 week gap!

    Great job everyone! Thanks Mario 🙂

  3. Mobility
    WUx1
    Group WU

    Skill: Tall Cleans 3×5 w35# barbell

    Split Jerks 5×3
    70-75-80-85 out of time for 90

    WOD: AMRAP 10min
    2-4-6-8-10-12…
    -Squat Cleans @75#
    -T2B

    Finished the round of 12’s +10 Squat Cleans

    Total Reps: 94

    Cashout: Couch Stretch

    Stayed for the 8:00 Lab to work on MU’s!

  4. Melanie

    Mobility
    WU x1 + group wu

    Skill: Tall clean with 35# bar 3x 5reps

    Split Jerk 5 x3 reps
    75-80-90-95-95

    WOD: AMRAP 10 min

    2-4-6-8-10…

    Squat clean @ 75#
    Toes to post

    72 reps

  5. CAM

    Mob
    WU X 1
    Group WU

    Skill: Tall Cleans 3 X 5 @45

    Split Jerks:
    115 – 135 – 145 – 155 – 155
    Nice sharing the bar with you Shawn

    WOD: AMRAP 10min
    2-4-6-8-10-12…
    -Squat Cleans @115#
    -T2B

    84 reps

    Originally wasn’t going to come today but saw the opportunity to work on Split-jerks so decided to jump on that! That WOD was brutal on the lo mein especially after the 80 dead-lifts yesterday!

    Thanks Mario!

  6. Mob
    WU X 2
    Group WU

    Skill: Tall Cleans 3 X 5 @45

    Split Jerks:
    115 – 135 – 145 – 155 – 155

    WOD: AMRAP 10min
    2-4-6-8-10-12…
    -Squat Cleans @100#
    -T2B

    70 reps
    Could hardly catch my breath

  7. Amy Hogan

    Mobility
    WU x 2
    Group WU

    Skill – Tall Cleans 3 x 5 reps: 35# bar

    Strength: Split Jerks 5 x 3
    70-75-80-85-85

    WOD: AMRAP in 10 mins
    2-4-6-8-10-etc.
    Squat Cleans @ 70#
    Toes to Bar

    Total: 66 reps

  8. Gillyon

    Warmup (a quickie)

    Tall cleans (loved these and see how they will improve everyone’s clean)
    Split jerks (3) 85-90-100-105-105

    WOD with 85lbs
    12 rounds plus 4 cleans
    84

    Great class. Loved everything about this class. Loved the skill, strength, WOD, and coaching.

    Thanks!

  9. Mobility
    WUx1
    Group WU

    Skill: Tall Cleans 3×5 w35# barbell

    Split Jerks 5×3
    45-50-55-60-65#

    WOD: AMRAP 10min
    2-4-6-8-10-12…
    -Squat Cleans @55#
    -toes to post

    Finished the round of 12′s +6 Squat Cleans

    Total Reps: 90

  10. MOB + WU × 2
    Group WU

    Skill: Tall Clean with 35# bar

    Split Jerk
    70, 75, 80, 85, 90%
    35, 40, 45, 50, 55# (fun with Ginette)

    AMRAP 10 min
    2-4-6-8-10…

    Squat Cleans @ 35#
    T2P

    14SC & 1 T2P

    Fun morning!

  11. Gillyon

    After watching the spring fling and today’s WOD, Dave cannot get over how much better my lifts are. He said that my technique has improved so much in the past 9 months. Thank you to all the coaches and watchful eyes at CFM. Your cues, tips and encouragement has made me such a better crossfitter. Thank you! Now that being said…I still have a ways to go…cough cough OHS and snatch…cough cough. 🙂

    1. Amanda

      I was JUST thinking that today, how much your split jerk has improved!! And you look much more confident with the heavy weights. I’m very proud of you!

  12. Hannah

    M+WU

    Group Mobility

    Strength
    Tall clean 3×5 reps (15lb)
    Split jerk 5×3 reps
    70 – 75 – 80 – 85 – 90
    35lb-35lb-35lb-40lb-45lb

    WOD: AMRAP in 10 mins
    2-4-6-8-10…
    Squat clean
    Toes to post

    Total reps: 114

    Good luck to everyone on the challenge…could it be that it’s made my mum grumpy already? 😉

    1. Gillyon

      My first week doing the challenge…I went through a sugar withdrawal. I wasn’t nice for a few days. No joke!

  13. Frank

    WUx2 + group WU

    Skill – Tall Cleans 3 x 5 reps

    Strength – Split Jerks 5 x 3 reps
    145-155-170-180-180

    AMRAP in 10 min
    2-4-6-8-10-etc…
    Squat Cleans (125#)
    Toes to Bar
    total reps: 70

  14. mob wux1
    group mob wu
    tall clean 3×5
    split jerk 5×3 rep
    120-130-140-150×1 last two wasn t landing rigth
    WOD AMRAP in 10 min
    2-4-6-8-10
    squat clean 95#
    toe to bar
    total : 92

  15. Marcel

    WOD at CF Xclusive

    Endurance Wod:

    Amrap in 30 minutes

    Row 500m
    10 overhead left arm alternating lunge
    10 overhead right arm alternating lunge – scaled to 10 KBS
    10 kettle bell swings

    Used 35#

    5 Rounds even.

  16. Heather S

    Big class at the 7 a.m. Word must be out how awesome we are lol!

    Skill: Tall cleans
    Strength: split jerk 5 x 3 reps
    85-85-100-105
    Feeling more solid in the split. Lower really is more stable

  17. Jen C

    Mob + Wup x 1
    Group Bergener Wup

    3 Position Cleans
    50% – 45lbs – Wup
    5 rounds at 65% – 55lbs with 1 min rest in between sets

    Snatch Balance (1 rep max)
    15lb bar
    25, 35, 40, 45

    Snatch Balance
    75% of 1 rep max – 30lbs
    2 reps for 3 sets

    Clean + Jerk
    60, 65, 70, 75, 75 (3 reps each)

    Cashout – 10 wallballs @ 14lbs and 9.5 to 10 feet
    2 min of double unders – longest stretch unbroken today 26 (rest were 6s and 3s)

  18. Melissa H

    Oly Class

    Mobility
    WU x 1
    Foam rolling
    Burgener WU + extra with 35# bar

    3 position cleans
    35-55 as WU
    65% x 5 (1 min rest) @ 65#

    Snatch Balance 1RM
    35-45-55-65 (65s were not wonderful…)

    Snatch Balance 75% of 1RM
    3 x 2 reps @ 45# (these felt good)

    Split Jerks x 3
    70-75-85-90-90

  19. Oly Class

    Mobility
    WU X 1
    More mobility
    Burgener WU + skill transfers with 45# bar

    3 Position Clean
    5 rounds with 1 min rest between rounds @ 145#

    Snatch Balance 1RM

    45-65-85-105

    Snatch Balance 3 x 2 @ 75% = 75#

    Split Jerks 3 X 5

    70-75-80-85-85%

    170-180-195-205-205

  20. Craig H

    Oly Class

    Mobility
    WU X 1
    More mobility
    Burgener WU + skill transfers with 45# bar

    3 Position Clean
    5 rounds with 1 min rest between rounds @ 175#

    Snatch Balance 1RM

    45-95-135-155-175pr-185(f)

    Snatch Balance 3 x 2 @ 75% = 145#

    Split Jerks 3 X 5

    70-75-80-85-85%

    155-165-180-190-190

  21. Mob, WUx2
    Group WU

    Tall cleans with 35# bar – 3×5

    Strength – Split jerks 5×3
    85 – 90 – 95 – 105 – 105

    Thanks Amanda and Gillyon for sharing the rack 🙂

    WOD – AMRAP in 10 minutes
    2 – 4 – 6 – 8…
    Squat Cleans @ 60% – 75#
    T2B – scaled to T2P

    Total score: 69 (10s round + 9 squat cleans)

  22. Gabriel

    mob wux1
    group mob wu
    tall clean 3×5 empty 45# bar

    split jerk 5×3 rep
    120-130-140-150×1

    WOD AMRAP in 10 min
    2-4-6-8-10
    squat clean 120#
    toe to bar
    total : 72
    (10s completed, did 12 SC)

  23. Elba

    Mob
    WU X 1
    Group WU

    Skill:
    Tall Cleans 3 X 5 @35lbs

    Split Jerks:
    95-100-105-110-115(form was not that great)-115 (repeat – form was better)
    Nice sharing the bar with Helen & Jenna!!

    WOD
    AMRAP 10min
    2-4-6-8-10-12…
    -Squat Cleans @75lbs
    -Scaled: T2P

    89 reps

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