You’d better be at a computer at 12pm

37 Responses

  1. Mobility + WU x 1 + Barbell WU

    EMOTM 10 mins
    – 5 Push Press (65%) – 87#
    – 5 Front Squat

    WOD
    – 50 Double Unders
    – 15 Clusters (87#)
    – 30 Burpees
    – 15 Clusters
    – 50 Double Unders

    Time: 13:08

    That’s a whole 1:51 slower than the last time at the same weight….

  2. Kelly B

    Mobility
    WU x 1
    Group WU

    EMOTM for 10 min
    5 Push Press @ 50#
    5 Front Squats

    WOD:
    50 Double Unders (scaled to 150 singles)
    15 Clusters @40# (dropped weight from 50 to 40 during first round)
    30 Burpees
    15 Clusters
    50 Double Unders

    Time: 9:54

    Great job 6 am’ers! Thanks Patrick 🙂

  3. Elba

    Mobility
    WU x 1
    Group WU

    EMOTM for 10 min
    5 Push Press @75lbs
    5 Front Squats
    (It was hard, what a strength!!)

    WOD:
    50 Double Unders (scaled to 150 singles)
    15 Clusters @75lbs
    30 Burpees
    15 Clusters
    150 Singles

    Time: 13:08 (when I did the 1st cluster I thought I wasn’t going to finish the WOD)

    Great class Pat!! Good job everyone!! 😉

  4. Blake

    HOLYYYYYYY What a workout today at CFM!

    Mob / WU x 1
    Barbell WU

    EMOTM for 10 min:
    — 5 Push Press @ 105#
    — 5 Front Squats

    WOD:
    50 Double Unders
    — 15 Clusters @ 100#
    — — 30 Burpees
    — 15 Clusters
    50 Double Unders

    Time: 11:41

    Highlight was getting my 1st 50 DUs in 3 sets and my last 50 in 5 sets of 10.

  5. Chantal L.

    Oh yeah… this workout… I love when I leave goofy comments – I enjoy reading them a year later and actually remember doing it. Please don’t be scared… that was probably around the same time I was having food nightmares (such as eating french fries and cake ALL.NIGHT.LONG).

  6. Gabriel

    Mobility + WU x 1 + Barbell WU

    EMOTM 10 mins
    – 5 Push Press (65%) – 110#
    – 5 Front Squat
    ended up taking weight off after 4th then stopped and used 35# right arm to do Push Press and did Front squats at 95#

    WOD (scaled down due to wrist)
    – 50 Double Unders
    – 15 Clusters (65#)
    – 30 Burpees
    – 15 Clusters
    – 50 Double Unders

    Time: 13:54

    Great job morning folks!

  7. Trent

    Mobility + WU x 1 + Barbell WU

    EMOTM 10 mins
    – 5 Push Press (65%) – 87#
    – 5 Front Squat

    WOD @ 95#

    Time: 9:18

    Faster time but 20# less.

    Lab Shoulder Press: x5
    100-100-100-105-105-115-115- 95×10 – 45×20

    Cashout: went to outpatient for wrist and will be seeing a hand specialist.

      1. Trent

        Playing softball a couple of weeks ago, tried to catch a ball close to the ground and wrist pushed back. Same pain / irritation since so need to get this looked after. Its limiting some important movements.

  8. Mobility
    WUx1

    Group Barbell WU

    EMOTM 10 MIn:
    -5 Push Press @ 65#
    -5 Front Squats

    WOD:

    – 50 Double Unders
    – 15 Clusters @ 55#
    – 30 Burpees
    – 15 Clusters @ 55#
    – 50 Double Unders

    Time: 8:15

    Cashout: stretch & Signed up for the Hopper!!

    Thanks Kevin!

  9. HOLYYYYYYY What a workout today at CFM!

    Mob / WU x 1
    Barbell WU

    EMOTM for 10 min:
    – 5 Push Press @ 120# What was I thinking?! completely failed round 8 and had to take 5 lbs off
    – 5 Front Squats

    WOD:
    50 Double Unders
    – 15 Clusters @ 100#
    – — 30 Burpees
    – 15 Clusters
    39 Double Unders

    Time: 15:00
    I had no Highlights today…
    Last time same weight 12:31, my double unders last year were much more consistant because I practiced them all the time.. Also my but wasn’t kicked by a 10min EMOTM. I know excuses excuses

  10. Amanda

    Strength:
    EMOTM: 5 push press + 5 front squats
    Holy shit I struggled with this. Started with #75, went to #70 on the 6 or 8th round.

    WOD @ 70#: 14:04. Two minutes slower than last time.

    Really struggled with everything today, I think I’ll rest tomorrow!

  11. Gillyon

    Warmup
    Worked a bit on ring dips. Thanks for the tips Kevin. You are always bang on!

    EMOTM for 10 minutes (70lbs)
    5 push press
    5 front squats
    Holy heck that was rough. Loved/hated it.

    WOD @ 65lbs
    10:02
    First round of DU were terrible. Not sure why. Kept a constant pace throughout. Felt good.

    Thanks for the class, Kevin!

  12. – Mob
    – WUx1

    EMOTM practice @ 70# then EMOTM 10 @ 85#
    – 5 push press
    – 5 front squat

    I have never been that tired after the strength component before. Wow!

    WOD @ 85# with DU scaled to singles

    14:03 … Wow that was rough! I was worried about even finishing for a while!

  13. Amy Hogan

    Mobility
    WU x 1
    Group WU

    EMOTM for 10 min
    5 Push Press @ 55#
    5 Front Squats

    WOD:
    50 Double Unders (scaled to 150 singles)
    15 Clusters @55#
    30 Burpees
    15 Clusters
    50 Double Unders (scaled to 150 singles)

    Time: 11:22

  14. Frank

    wux1
    group wu

    EMOTM for 10 min
    5 Push Press @ 125# for 1st 4 rounds and lowered to 95# for rest
    5 Front Squats

    WOD scaled
    150 single unders
    15 Clusters (95#)
    30 Burpees
    15 Clusters (95#)
    150 single unders

    time: 12:31
    PR of 14 seconds with a cold 🙂

  15. mob wux1
    group mob wu
    EMOTM for 10 min
    5 push press 95#
    5 front squat
    WOD
    50 DU(150 single)
    15 cluster 95#
    30 burpees
    15 cluster
    50 DU(150 single)
    time 11:30

  16. Mobility + WU x 1 + Barbell WU

    EMOTM 10 mins
    – 5 Push Press (65%) – 55#
    – 5 Front Squat

    WOD
    – 50 Double Unders (scaled to singles)
    – 15 Clusters (35#)
    – 30 Burpees
    – 15 Clusters (35#)
    – 50 Double Unders (scaled to singles)

    Time: 12:18 Should have done at least 45#.

  17. Dave H

    EMOTM 10 mins
    – 5 Push Press 115#
    – 5 Front Squat

    WOD – RX
    – 50 Double Unders
    – 15 Clusters
    – 30 Burpees
    – 15 Clusters
    – 50 Double Unders

    Time: 11:40 rx

    Doubles still slow me, work in progress!

  18. MOB & WU × 1
    Barbell WU

    EMOTM for 10 min.
    5 PP
    5 Front Squat @ 45#

    WOD
    150 Single Skips
    15 Clusters @ 40#
    30 Burpees
    15 Clusters
    150 Single Skips

    Time: 11:37

    The whole workout was a real gasser!

    Thanks Coach Patrick.

  19. Melissa H

    Mob
    WU x 1
    Barbell WU

    Strength: EMOTM 10 min @ 65#
    5 push press
    5 front squat

    WOD @ 55#
    DNF: had 1 cluster and the 150 skips left

    Really struggled today. Wasn’t feeling it. Thanks for the encouragement Gillyon 🙂

  20. Vanessa Champion

    Oly class!

    Hang snatch 10sets of 2 reps @ 35#
    Need to work on getting under faster

    Snatch Pull
    5 x 5 @ 55#
    Pullin too soon. Slow down the beginning

    Cash out: cross leg lean forward

    Told Kim I’d sign up for the Hopper of she ran the 1.3km loop with me. She did her part, time to do mine! Nervous!!!

  21. Andrea

    Strength EMOTM for 10 minutes @65
    -5 push Press
    -5 Front Squats

    WOD
    150 singles
    15 clusters @ 60
    30 burpees
    15 clusters @ 60
    150 singles
    Time= 10:34

  22. Stephanie Haynes

    Mob/wux1
    Group wu

    Emotm 10 mins
    5pp (65%) 50lbs
    5fr sq

    Wod…
    50 dble under (150 single)
    15 cluster (40lbs)
    30 burpees
    15 clusters
    50 dble under (150)
    Time: 13.18

  23. Allisha

    Strength EMOTM for 10 minutes @50#
    -5 push Press
    -5 Front Squats

    WOD
    150 singles
    15 clusters @ 40#
    30 burpees
    15 clusters @ 40#
    150 singles
    Time= 10:53

    Yuck!!! This was a rough one for me!!

  24. Annie

    WU X1 + mob

    “Strenght” LOL EMOTM for 10 min

    -5 Push Press @ 40#
    -5 front squats

    Wod
    150 Singles
    15 Clusters @ 35#
    30 Burpees
    15 Clusters
    150 Singles

    Time 12:59

  25. Mob + WUx1 + Group WU

    EMOTM 10 mins
    -5 Push Press (65%)
    -5 Front Squats

    … R1-4 @ 150# (65%), skipped R5 to drop to 135#, skipped R10 (overlapped from R9)

    WOD @ 110# = 12:31

    … Back was fired up from going too heavy on EMOTM, clusters were a drag. Could get sub 10 easily on this.

  26. Amy Hayes

    Mobility
    WU
    Group WU

    EMOTM 10 mins
    -5 push press (55#)
    -5 front squats

    WOD

    Dropped the weight to 45# & did singles
    Time: I had 7 skips left at the cap but finished anyway

    I had a hard time with everything tonight. I missed some front squats in the strength part of class & could barely do single skips. Frustrating night.

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