CrossFit Invitational Showing

6
Nov

CrossFit Invitational Showing

Can’t wait for the CrossFit Games season to start? You’re in luck! The CF Invitational event is happening this Sunday, Nov.9. We’ll set up a projector and screen at the gym for a living showing. Show starts at 8pm. Bring some snacks/drinks if you’d like. There will be some ‘beverages’ provided.

Cluster – 2RM

50 Double Unders
15 Clusters (135/95#/65% PP)
30 Burpees
15 Clusters
50 Double Unders

*15 min cap

Compare to June 11/14

[youtube=https://www.youtube.com/watch?v=KC1rS-LpzM4]

89 Responses

  1. Ginette

    Mobility
    Warm up x1 plus 50 no show burpees 🙁
    Group mobility ( thanks Kelly)

    Strength: Clusters 2RM (25#, 30#, 35#, 45#, 50#)

    WOD:
    -150 singles
    -15 [email protected]#
    -30 burpees
    -15 clusters @35#
    -150 singles

    Time 8:47 compared to june 2012: 12:22 plus added 10 pounds to clusters! 🙂
    Small class this morning but fun….great coaching Chantal….thanks for the push!

  2. Kelly B

    Mobility
    WU x 2
    Group Mobility (thanks Ginette)

    Strength Mother Cluster – 2RM
    35-45-55-65-70-75

    50 Double Unders (150 singles)
    15 Clusters (@45)
    30 Burpees
    15 Clusters
    50 Double Unders

    Time: 8:16
    Last time 5# lighter and 9:54.

    Yes Chantal I could have gone heavier but I haven’t been sleeping or eating properly. Thanks for the push and your tips 🙂

    Great job Ginette, Gilles and Maria!

    1. Chantal L.

      Kelly! Listening to your body is important! I’m happy you still added 5 pounds AND had a huge time PR! Note for next time: Go heavier 🙂

  3. Mobility

    Strength: Clusters 2RM
    55-75-85-95

    WOD:
    -50 Doubles ( 300m row- my shins are angry at me!)
    -15 [email protected] 75#
    -30 burpees
    -15 clusters @ 75#
    -50 Doubles (300m row)

    Time= 10:27

    Well my feelings for clusters remains the same :). Last time I finished at 11: 36 min with 70#, hard to say the difference between skipping/rowing. I’m just happy it’s over now lol. Thanks for the push on the last row guys! Time for a little rest 🙂

  4. Cluster – 2RM
    65(5)-95-115-135#

    WOD
    50 Double Unders (scaled to 150 singles)
    15 Clusters (135/95#/65% PP) 85#
    30 Burpees
    15 Clusters (85#)
    50 Double Unders (scaled to 150 singles)

    Time: 14:43

    Thanks for coaching, Steph.

  5. Crystal aka Burpee hater

    MOB WU X 2
    Clusters – 2RM
    85#

    WOD
    150 Singles
    15 Clusters 50#
    30 Burpees
    15 Clusters
    150 Singles

    Time: 11:17
    Great job nooners! Thanks for the push Step and Maria! 🙂

  6. Mobility + 500m Row (slow)

    – had Steph walk on my back, 2 mins
    – foam roll t-spine, 3 mins
    – lacrosse ball scapule, 3x20reps each side
    – shoulder wall stretch, standing, 3 mins
    – hamstring smash, 1 min each side
    – calf smash, 1 min each side
    – lacrosse ball shoulders on post, 3x1min each side, alt.
    – lacrosse ball triceps on post, 4x1min each side, alt.
    – lacrosse ball pec/front shoulder on post, 5x1min each side, alt.

    ** next time, add the partner barbell shoulder stretch, on box**

    I think I earned my mobility point for the lifestyle challenge. Trying to keep the body in good working order, mostly upper body today to remedy tuesday’s workload, next time concentrate on lower body as required.

  7. Melanie

    Mobility + wux1 + more mobility
    Group mobility and wu

    Cluster 2RM

    55-65-75-85

    WOD: 15 min time cap

    50 DU’s
    15 Clusters @ 65#
    30 burpees
    15 Clusters
    50 DU’s

    10:44

    Fun class Stephanie! 🙂

  8. Hannah

    M+WUx2
    Group mobility+wu

    Clusters:
    50-55-60-65-70-75lb

    WOD: 15 min cap
    150 single skips
    15 clusters @ 45lb
    30 burpees
    15 clusters
    150 singles

    Time: 11:19

  9. Heather Colleen

    Strength: Clusters 2RM (55,, 65, 75, 85)

    Next time, will go for PR. 85# felt good, but didn’t want to test my shoulder too far.

    WOD:
    -50 DUs
    -15 clusters 55#
    -30 burpees
    -15 clusters
    -50 DUs

    Time 9:15

    WAY too cautious on the weights.

    I hate that I love all 3 of these movements.

  10. Mobility
    WUx2
    Group Mob

    Strength: Clusterx2
    35-55-65-76-85-95(PR)100(PR)

    WOD:
    50 Double Unders
    15 Clusters @ 65#
    30 Burpees
    15 Clusters
    50 Double Unders

    Time: 8:08 PR of 8sec & 10# more!! From June 11, 2014

    Great job 4:00pm class!! Thanks Mario!

  11. Cara

    Strength: Clusters 2RM
    55-65-70-75-80-85-90# – everything above 55# is a PR because this was only my 2nd time doing them. felt good today!

    WOD:
    50 double unders – 150 singles(unbroken)
    15 clusters @ 55#
    30 burpees
    15 clusters
    50 double unders – 150 singles

    Time: 10:40

    My first repeat WOD!! PR of .22 seconds and 5#/15# for clusters 🙂

    In June when I did this, it was only my 11th class and I did 50# for 1st set of clusters then dropped to 40# for the 2nd set – my time was 11:02… today I could do both sets @ 55# and I couldn’t believe how good that felt compared to last time.

  12. Amy Hogan

    Mobility
    WU x 1
    Group Mobility

    Strength: Cluster – 2RM
    55-65-75-85-95

    50 Double Unders (150 singles)
    15 Clusters @55#
    30 Burpees
    15 Clusters
    50 Double Unders (150 singles)

    Time: 10:00

  13. Claire

    Mob, WU x2
    Group mobility + WU

    Clusters:
    40,45,50,55#

    WOD:
    150 single skips
    15 clusters at 45#
    30 burpees
    15 clusters
    150 singles

    Time: 8:56

    I feel off tonight so I kept lower weight than what I feel like I could have done to make sure I didn’t injure myself. Kinda felt like I was cheating myself but it was for the best.

  14. – Mob
    – WUx1 + extra mob (shins & calves really needed it more than the 2nd wu)
    – Group mob + wu

    Cluster x2
    85-95-115-125-135

    WOD:
    – 150 single unders
    – 15 clusters 95#
    – 30 burpees
    – 15 clusters 95#
    – 150 single unders

    Time = 13:24 (10# heavier and 39 seconds faster vs. last time)

  15. mob wux2
    group mob
    strength cluster
    mod power clean +push press
    95-105-115-125-125
    WOD
    50 DU (150 single)
    15 cluster (PC +PP 95 #)
    30 burpees(no jumping)
    15 cluster(PC +PP)
    50 DU (150 single)
    time 9:06

  16. Steph H

    Mob/wux2
    Group mob/wu

    3 position clean & jerk
    ( mid/low/floor)
    Wu #45
    #55/60/65/65/65/65

    Push press
    3 repx 5
    #65/65/70/70/75

    500m row
    5pullup
    400m row
    10 pull up
    300m row
    15 pull up
    200m row
    20 pullup

  17. Jen C

    Mob + Wup X 1
    Group Mob – Thank you Annie
    Group Wup

    Strength – Clusters (2 rep max) [1 rep max of Push Press is 90lbs]
    60% 55lb x 2 – was pulling with arms
    65% 60lbs x 2 – better, but still pulling
    70% 65 x 5 – lots of practice needed – this is a goat for me

    WOD:
    50 double unders
    15 clusters at 60lbs
    30 burpees
    15 clusters at 60lbs
    50 double unders

    Time = 10:37

    Wasn’t in class on June 11th so no comparison, but I really need to work on the power clean to get over pulling with my arms. Time to face this goat

    Wallballs – 10 with 14lbs at 10 feet. Got 5 in and then failed one, but then did another 5

    I owe money for some knee socks – the Shoe Box ones. How much are they and where do I leave the moola?

  18. Oly Class

    3 Position Clean (Mid, Lo, Floor) + 1 Jerk

    60-65-70-70-70-70%
    135-145-155-155-155-155#

    Front Squats @ 70%
    3 X 5 = 230#

    WOD

    500m Row
    5 Ring Rows
    400m Row
    10 Ring Rows
    300m Row
    15 Ring Rows
    200m Row
    20 Ring Rows

    Time = 10:00

    Thanks for the class Kevin!!

  19. Mobility
    WU
    Group mob and WU

    Clusters 2rm
    60-70-80-85-90

    WOD
    150 singles
    15 clusters 55#
    30 Burpees
    15 clusters
    150 singles
    11:40

    June 11/14 I had 1 cluster and 150 singles left at the time cap! BIG PR! So happy with this.

  20. Amanda

    Clusters x2

    65-75-85-95

    Wod with 75#, 12:35

    I’m going to throw caution to the wind here and say I liked this wod.
    For me next time: I paced my clusters well but could maybe have done the burpees a little faster? MAYBE?

  21. Annie

    Mobility
    Warm up x1
    Group mobility

    Strength: Clusters 2RM (35#, 40#, 45#, 50#, 55#)

    WOD:
    -150 singles
    -15 [email protected]#
    -30 burpees
    -15 clusters @40#
    -150 singles

    11:35
    As per Amanda I went 5# heavier than June and I finished 1:24 faster than last time! Happy moment!

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