Goals

19
Nov

Goals

Heather S. came to me a while back with some ‘things’ she wanted to work on. After a little chat in the office, we came up with an action plan. For manyΒ people, that’s as far as they get. Putting the plan into action is the hard part. Anyway, she started running outside of CrossFit, and well, you can read what she has to say about it.

If you have a goal and want help, just ask. That’s what we’re here for.

KB/DB Push Press – 3x/arm for 5 sets

AMRAP in 6 min
20 Situps
6x20m Sprints

If you have extra time, work on a goat!

Go Denis!!

Go Denis!!

78 Responses

  1. Laura

    KB/DB Push Press – 3x/arm for 5 sets
    15# for all. Tried 20# but the leg arm wasn’t having it. Right arm could have done 25# I think.

    AMRAP in 6 min
    20 Situps
    6x20m Sprints

    4 rounds + 20 sit-ups

    Thanks Kevin!

  2. Ginette

    Mobility plus 49 birthday burpees for Chantal and Erika πŸ™‚
    Group mobility
    Strength: KB Push press 3reps per arm x 5 sets (#20,#20,#25, #30 (f),#30 πŸ™‚

    WOD: AMRAP in 6 minutes:
    -20 situps
    -6 x 20 m sprints

    Total: 4 rounds plus 13 situps
    Thanks for partnering with me Alaina…..great job πŸ™‚
    Fun morning at tbe gym….great class Kevin and great work everyone!

  3. Alaina

    Mob. plus 49 birthday burpees Happy Birthday Chantal and Erika!!
    Group Mob.
    Strength: KB Push Press 3 reps per arm x 5 sets (#20, 25, 30, 30, 35) Thanks for the tip Kevin!
    WOD: Amrap in 6 min.
    20 situps
    6x 20m sprints
    Total: 4 rounds plus 15 situps, thanks for the quick shoe tie Ginette πŸ™‚
    Great job everyone!! Oh, and had to do my first set ever of 50 no show burpees πŸ™

  4. Mob. plus 49 birthday burpees Happy Birthday Chantal and Erika!!
    Group Mob.
    Strength: KB Push Press 3 reps per arm x 5 sets
    20-25-30-35-35

    WOD: Amrap in 6 min.
    20 situps
    6x 20m sprints

    Total: 5 rounds + 3 situps

    Thanks for being my partner Heidi! PS Loved the mobility exercises today πŸ™‚ Great work everyone!

  5. Kelly B

    Mobility + 49 birthday burpees. Happy Birthday Chantal and Erika πŸ™‚
    Group Mobility

    KB Push Press – 3x/arm for 5 sets
    25-25-30-30-35

    AMRAP in 6 min
    20 Situps
    6x20m Sprints

    Total: 4 rounds + 19 Situps. (miscounted and ran 2 extra laps my first set)

    Good job everyone! Thanks Kevin πŸ™‚

  6. Amy Hogan

    Mobility
    WUx2
    Group Mobility

    KB Push Press – 3x/arm for 5 sets
    25-30-30-35-35

    AMRAP in 6 min
    20 Situps
    6x20m Sprints

    Total: 4 rounds + 20 Situps

  7. Heather S

    Happy Birthday Chantal and Erika!! In my heart I’m doing burpess for each of you but thanks for going to the 6 a.m. class πŸ™‚

  8. Chantal L.

    WU x 1 + 22 b-day burpees for Erica!

    THANKS for all the birthday burpee love everyone! <3 You are the best πŸ™‚

    KB Push press 3x per arm
    20-25-30-35-40

    WOD: amrap in 6 min
    20 situps
    6×20 m sprints

    3 rounds and 5 sprints.. so close! Thanks Gabe for encouraging and counting my reps

    1. Crystal

      HAPPY BIRTHDAY BUDDY!!!!
      I’m sorry I wasn’t there for you this morning but not really in another way…lol lots of Birthday Burpees! I will do a couple at my nooner. πŸ˜‰

  9. Blake

    WU x 2
    Group Mob

    KB Push Press x 3/arm
    35 – 40 – 53 – 60 – 60

    WOD:
    AMRAP in 6 min
    — 20 Situps
    — 6x20m Sprints

    Score: 4 rounds + 5 sprints … so close!

    Nice to be surrounded by women this morning … and Kevin.

  10. Mob+ 49 B-day Burpees for Erika and Chantal.
    Group Mob

    KB Push Press x 3/arm
    45 – 40(tried Dumb Bell only for this one) – 50 – 60 – 70(f) Had 3 @ 70 on right but left had 2

    WOD:
    AMRAP in 6 min
    – 20 Situps
    – 6x20m Sprints

    Score: 4 rounds + 3 sprints

    Awesome work Chantal!

    Great job morning peeps!

  11. Mobility + WUx1

    Back Squat WU 10×135#. 10×155#

    Back Squat 6-6-6-5-5 reps
    (lift every 3 mins)
    185-205-225-245-265#

    WOD Rx = 5 rounds + 5 situps

    Press WU 10×45#, 10×65#

    Press 6-6-6-5-5 reps
    (lift every 3 mins)
    80-90-100-110-120

    Clean&Jerk WU
    – HPC&J 95#,115# (5+5)
    – PC&J 115# (3+3)
    – C&J 115#,135# (3+3)

    Clean&Jerk 4-4-4-4-3-3-3-2 reps
    (lift every 4 mins)
    150-155-160-165-170-175-180-185#

    Low-Intensity, Steady-State
    – Run 2 miles

  12. Open Gym Nooner

    Mobility
    WUx1 + Group Mobility

    OHS
    35×10
    55×5
    65×5
    75×3
    85×3

    WOD:

    5 Rounds:
    6 Deadlifts @ 160#
    6 OHS @ 85#

    Rest 3Min between each round

    Time: 17:17

  13. Mob WUX2

    Group Mobility with a little round circle talk.

    Dumb bell push press 3/arm
    20-25-30-30-35

    WOD:
    AMRAP in 6 min
    – 20 Situps
    – 6x20m Sprints
    Score – 3 Rounds + 4 sprints

    Good job nooners!

    Thanks Mario!

  14. MOB Γ— 1
    22 Burpees for Erica
    27 Burpees for Chantal
    Have an excellent Bithday today!

    KB Push Press
    3reps Γ— 5
    20, 20, 25, 25, 30
    Forearms are still smarting from the KB Push Jerks on Monday.

    WOD
    6 Min AMRAP
    20 Situps
    6 Γ— 20m run

    4 rounds even

    Fun, fun class Kevin. Thanks for partnering with me Bob. I liked telling you to hurry up, for a change! πŸ™‚

  15. Terri-Lynn

    Mobility + WU x 1

    KB Push Press x 3
    20 -25 – 30-30-35

    WOD
    AMRAP 6 mins
    20 situps
    6 x 20m sprints

    4+ 1 sprint

    * Note to future self – pick up the pace on the sprints, wasn’t sure how much recovery would be in situps so didn’t go all out on sprints – could have gone much faster.

  16. mob + 49 birthday burpees Chantal and Erika
    KB/DB push press
    3x each arm x 5 set
    35-35-40-40-40
    AMRAP in 6 min
    20 sit up
    6×20 sprint ( row 150 m )
    total 4 round

  17. Mobility

    WUx1 Arrived late
    Group Mobility

    KB Push Press – 3x right only for 5 sets

    45-50-53-60-70

    AMRAP in 6 min
    20 Situps
    6x20m Sprints

    4 rounds + 16 sit ups

  18. Heather S

    WU A x 2
    KB push press 3/arm x 5 sets
    30-30-35-35-40

    Wod AMRAP 6 min
    20 sit-ups
    6 x 20m sprints

    Total 4r + 2 sprints

    Not sure the sprints were too “sprint-y” but thankfully the sit-ups were fast ☺️.

    Cashout farmer’s carries x3 @ 70#

  19. Heidi

    27 + 22 Birthday burpees for Chantal & Erika. Hope you had a great day ladies

    KB Push Press x 3
    25-25-30-35-40

    WOD:
    4 Rounds + 20 sit ups

    6 minutes sounds like a short WOD, but it was plenty!! Fun one.

  20. Frankie

    wux2

    KB Push Press x3 each arm
    30-40-50-70-80(1) left
    35-20-25-30-35 right – lower weight because of shoulder injury

    WOD
    6 Min AMRAP
    20 Situps
    6 Γ— 20m run

    total: 4 + 16 situps

  21. KB/DB Push Press – 3x/arm for 5 sets
    20-25-30-30-35#(only 2 reps on left)

    AMRAP in 6 min
    20 Situps
    6x20m Sprints
    Total rounds: 4+30 sit ups

    Open gym
    Thrusters… Because I hate them
    5×35-35-55-60-60-60#
    Trying to not loose my elbows on the transition from squatting down to thrusting up. It’ll come

    DU’s

    Bent over row
    5×60-65-65-65#

    7 min AMRAP
    10 Russian twists 25#
    10 push ups
    10 squats
    7 rounds + 2 squats
    Went to knees after 4th round.

    Great night at the gym! Lots of laughs and sweat ☺️ This is definitely my happy place

  22. Robyn

    Mobility, WUx2, Group Mobility, etc.

    KB Push Press x3/arm (5 sets)
    15-20-15-15-15

    WOD:
    AMRAP 6 mins
    20 situps
    6x20m sprints

    Scaled to:
    10 situps
    4x20m sprints

    Score: 4 Rounds + 10 situps

    With the last few seconds remaining, Kevin’s “Motivation Monday” post came back to me, talking about learning to endure more/longer/etc. so I pushed a little harder and finished better than I was about to, because I didn’t just stop at a point where I would have stopped or slowed down, before.

    Thanks, all around for the great Coaching and help with scaling, great partner (Janet), and resonating words from a few Mondays ago! πŸ™‚

  23. Cara

    KB/DB Push Press – 3x/arm for 5 sets

    20-25-30-35-40# (left arm only got 1 rep at 40# then went back to 35#)

    AMRAP in 6 min:
    20 sit ups
    6x20m sprints

    Total:

    4 + 3 sprints

    note to self: pick up the pace with sprints sooner, focus more on breathing during sit ups, get 5+ next time!

    Great job 7pm class, thanks Maria!

  24. Open Gym

    Bench Press

    175 X 5
    205 X 3
    230-255 X 2
    270-295-305-315 X 1 (PR!!! reached my goal of breaking 300)

    WOD with abmat sit ups – 3 rounds plus 20 sit ups

    Thanks for the class Maria!!

  25. Baukje

    Strength: KB/DB Push Press.
    3x/ arm 6or 5 sets
    KB 20# – 25# – 25# – 30# – 30#

    WOD: AMRAP 6 min
    20 situps
    6x 20m sprints

    4 rounds and 5x 20m… so close to 5 rounds!

  26. Lance

    Mobility
    Rowing the Fish Game score was terrible

    Bench Press

    135×5-155×3-175×2-195×1-205×1-225×1-235×1 (PR #20 from the start of the program and #10 from my all time record

    WOD

    4 Rounds 2 Sprints

  27. Krystal

    KB/DB Push Press – 3x/arm for 5 sets

    15-15-20-20-25#

    AMRAP in 6 min:
    20 sit ups
    6x20m sprints

    Total: 4 rounds + 13 situps

    Thanks Mario!

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