Per Are Doo Ahh Special

26
Nov

Per Are Doo Ahh Special

Please check the site or FB tomorrow before coming to the gym. If we get the amount they say we are, it’s gonna be a big one. Happy shovelling! (lift with the legs)

Farmer Carry (50/70#) 2x20m for 5 sets
Record fastest and slowest time

3 Rounds
30 Double Unders (90 singles)
20 Hang Power Clean (75/55#/50%)
10 Burpees
5 Pistols (each leg)

*The option for pistols is 20 air squats (no boxes)
*15 min cap

I think we'll be running indoors from now on

I think we’ll be running indoors from now on

91 Responses

  1. Ginette

    Mobility
    Warm up x1
    Farmer carry

    Strength: farmer carry #50 per arm…slowest 21 (dropped it) fastest 19. Only did 3 rounds!

    WOD: 3 rounds of:
    -30 double unders scaled to 90 singles
    -20 hang power cleans #40
    -10 burpees
    -10 pistols each leg scalef to 20 air squats

    Time: 10:33

    Great work everyone….great energy at the gym this morning, great class Patrick!

  2. Kelly B

    Mobility
    WU x 1 + Farmer Carry 40#/arm 4x20m
    Group Mobility

    Farmer Carry (50#/arm) 2x20m for 5 sets
    Fastest: 11 sec
    Slowest: 13 sec

    WOD: 3 Rounds
    30 Double Unders (scaled to 90 singles)
    20 Hang Power Clean @55#
    10 Burpees
    5 Pistols (each leg) (scaled to 20 air squats)

    Time: 9:47

    Wowzers…legs are still sore from Monday. Squats bit the big one πŸ™

    Great job 6 am’ers! Thanks Patrick πŸ™‚

  3. Mob + WUx1

    EMOTM 5 mins x2 (rest 4 mins btwn)
    = 5 C2B Pullups
    … those are coming along nicely. Grip getting better, movement more efficient, I graze the bar instead of banging into it.

    AMRAP 5 mins Muscle-Ups = 11 (3+2+1+1…)
    … not my best MU day.

    Decided to play with the 8h30am class

    WOD Rx plus = 6:47 (used 85# by mistake instead of 75# on HPC)

    * * * * Let’s talk a little about my little mistake for a minute. * * * *

    So I went 10# heavier then Rx. Let’s assume, for argument’s sake, that I was still below RX requirements for weights even if I added 10# extra. Did I do more work with my arms/grip/hips because of this? Perhaps…. HOWEVER… Kevin told me before the WOD that the best time at the box where this WOD originated was 5 mins. Y’know quick, fast (aka INTENSITY). I was on par with hitting that target after the first round. However I started slowing down a bit (aka my INTENSITY went down). Had I NOT made the mistake of adding more weight, I bet you I could have finished under 6 minutes.

    If you think I’m wrong, I will re-do this WOD as prescribed right in front of you. 10# over 60 reps make a HUGE difference in terms of INTENSITY.

    In conclusion, Crossfit is not about “HEY DUDE LOOK AT MY BARBELL ITS F’N LOADED WITH ALL THE WEIGHTS LOL MAD GAINZ BRO DO YOU EVEN LIFT?!?!”

    Crossfit is about intensity. Do the movements well, do the movements well CONSISTENTLY. Then, and only then, ramp up the intensity and eventually the weights.

    I wanted that 5 min time, screwed myself out of a more intense workout by upping the weights.

    1. Great work Mario. I agree. I almost did it at 85# as per my calculations then looked at weight for the WOD just before we started. Happy I did it as prescribe for weights.

  4. WUx1 + farmer carry 65#

    Group Mobility

    Farmer Carry (70#/arm) 2x20m for 5 sets
    Fastest: 11 sec
    Slowest: 11 sec

    WOD: 3 Rounds
    30 Double Unders (scaled to 90 singles)
    20 Hang Power Clean @75#
    10 Burpees
    5 Pistols (each leg) – was brutal

    Time–>11:19

    Great work morning folks!

  5. Patrick Arseneau

    Crazy atmosphere in the mornings classes. Athletes were taking no prisoners, killing every rep, and cheered on leaving nobody behind. Electrifying. Must be pre-storm energy in the air πŸ™‚ Good job!

  6. Crystal

    Please cancel my nooner…due to flippin work I cannot longer attend! Between work and moving this week is going to be a write off for me! πŸ™
    p.s. Nice guns Heidi!

  7. WUx1 + farmer carry 70#

    Group Mobility

    Farmer Carry (70#/arm) 2x20m for 5 sets
    Fastest: 11:43
    Slowest: 12:17

    12:17
    11:52
    11:43
    11:94
    11:85

    WOD: 3 Rounds
    30 Double Unders
    20 Hang Power Clean @75#
    10 Burpees
    20 Squats

    Time–>9:19

  8. Blake

    WU x 1 + Farmer Carries + 4 Birthday Burpees
    Group Mob.

    2 x 20m Farmer Carries @ 70#/arm
    — 10.64
    — 9.94
    — 10.02
    — 10.04
    — 9.78
    Weird that my 1st was my slowest and my last was the fastest.

    WOD as RX’d
    TIME: 10:05

    Doubles weren’t a complete train wreck and pistols were pretty smooth.
    Fun workout!

    Great job Nooners!

  9. Keith H

    WUx1

    Group Mobility

    Farmer Carry (70#/arm) 2x20m for 5 sets
    Fastest: 10:40
    Slowest: 11:00

    10:64
    10:59
    10:40
    10:59
    11:00

    WOD: 3 Rounds
    30 Double Unders
    20 Hang Power Clean @75#
    10 Burpees
    20 Squats

    Time–>8:53

    Doubles were not pretty today but I made up time with the cleans. This was an killer I was just trying to keep ahead of Shawn (and he didn’t make that easy in any way).

  10. Steph L

    Mobility

    WUx1 + farmer Carries + 4 B-Day Burpees

    2x20m Farmer Carries @ 70/each arm
    1) 13.12
    2) 12.06
    3) 11.56
    4) 12.09
    5) 11.82

    WOD: 3 Rounds
    30 Double Unders
    20 Hang Power Clean
    10 Burpees
    5 Pistols (each leg)

    Time: 8:01 Rx

    Great work Nooners! Thanks Mario!

  11. Mobility
    Warm up x1
    Farmer carry using the new toy – 130 lbs. for 40 m

    Strength – Farmer Carry
    Farmer Carry (50#/arm) 2x20m for 5 sets
    Fastest: 15:00
    Slowest: 17:00

    17:00
    16:00
    15:00
    15:00
    15:00

    WOD: 3 rounds of:
    -30 du’s (90 singles)
    -20 hang power cleans @ 40
    -10 burpees
    -10 pistols each leg (20 air squats)

    Time: 12:44

    Fun and taxing, this workout! Thanks for the class Patrick, and good work 6 am.

  12. Mobility + WUx 1
    Group mobility

    Farmer carry – 5 sets x 20m
    Fastest 11:80
    Slowest 12:53

    ‘Per Are Doo Ahh’

    3 Rounds

    30 DU’s
    20 HPC @ 55#
    10 burpees
    20 air squats

    9:33

    Goal was to finish under 10 min…Woot!

    Thanks Mario!

  13. Amy Hogan

    Mobility
    WU x 1
    Group Mobility

    Farmer Carry (50#/arm) 2x20m for 5 sets
    14.19 – Slowest
    12.78
    13.19
    12.32– Fastest
    12.68

    WOD: 3 Rounds
    30 Double Unders
    20 Hang Power Clean @55#
    10 Burpees
    5 Pistols (each leg) (scaled to 20 air squats)

    Time: 12:56

  14. Farmer Carry (50#/arm) 2x20m for 5 sets
    Fastest: 13:78
    Slowest: 16:06

    16:06
    15:78
    14:80
    14:31
    13:78

    WOD: 3 Rounds
    30 DU scaled to 90 singles
    20 Hang Power Clean @45#
    10 Burpees
    20 Squats

    Time–>13:24

    1K run

  15. Annie

    Mobility
    Warm up x1
    Farmer carry

    Strength: farmer carry #50 per arm…slowest 15.20 fastest 14.77

    WOD: 3 rounds of:
    -30 double unders scaled to 90 singles
    -20 hang power cleans #40
    -10 burpees
    -10 pistols each leg scaled to 20 air squats

    Time: 11:30

  16. Frankie

    Warm up x1
    Farmer carry

    Strength: farmer carry @ #70 x5 (2x20m)
    10:90
    10:57
    10:93 slowest
    10:15 fastest
    10:86

    WOD: 3 rounds of:
    -30 double unders scaled to 90 singles
    -20 hang power cleans #75
    -10 burpees
    -10 pistols each leg scaled to 20 air squats

    Time: 11:14
    I was pretty slow – my knees were killing me from the farmer carry runs.

  17. Trent

    Farmer Carry
    10:09 – Slowest
    10:00
    9:87
    9:88
    9:63 – Fastest

    Wod Rx 7:34

    Ok Ok I said today was rest day, but couldn’t help my self. Tomorrow is rest day for realzz.

    Great Job everyone! A lot of new faces this evening, nice to see.

  18. Farmer Carry (50/70#) 2x20m for 5 sets
    Record fastest and slowest time
    Fastest=12:38. Slowest=13:11

    3 Rounds
    30 Double Unders (90 singles)
    20 Hang Power Clean (75/55#/50%) 55#
    10 Burpees
    5 Pistols (each leg) scaled 20 squats

    Time: 9:15
    Really liked this one. All unbroken except 2 skipping mishaps

    Lab: jerk work
    Thanks Amanda for breaking down my jerk. It really helped. I’ll keep working on them and use your tips πŸ™‚

  19. LittleLisa

    8pm Lab:

    Hang power clean: 5×20#, 5×30#, 5×35#, 5×45#, 5×50#

    1km Row – 5:49

    Overhead Squat (technique) 5×15#, 5×20#

    Thanks for all the help Amanda! (In every way – you too Vanessa!))

    And thanks to Jen C for introducing yourself after the 7pm class :). I still feel so new and intimidated by a lot of this, so it brings out the insecurities and makes my very shy for some wacky reason (I know this is my own stuff I need to deal with haha). Saying hi and introducing yourself helps heaps – thanks πŸ™‚

      1. LittleLisa

        Thanks! I’d compliment you on what you were working on as well, but you do everything like a pro (a pro wrapped in awesomeness and rainbow confetti).

    1. Jen C

      It was great meeting you too. I still get shy and nervous around new people – life long challenge for me. Looks like you had a great workout today – high five on that. Looking forward to WODing with you. Cheers LittleLisa!! πŸ™‚

  20. Elba

    Farmer Carry (50/70#) 2x20m for 5 sets
    Record fastest and slowest time
    Fastest=11:88. Slowest=13:06

    3 Rounds
    30 Double Unders scaled 90 singles
    20 Hang Power Clean (75/55#/50%) 55lbs
    10 Down ups
    5 Pistols (each leg) scaled 20 squats

    Time: 9:12

    Great class!! thanks Amanda for tying my shoes, that was really nice πŸ™‚

  21. Jen C

    Mob (lots of it) + Wup x 1 + 20x 20m farmers carry at 25/arm

    Farmers Carry: 50 lbs
    R1 – 14:20 – slowest
    R2 – 13:99
    R3 – 13:37
    R4 – 13:10 – fastest
    R5 – 13:55
    wooo – these were fun and tough

    WOD: Per Are Doo Ahh Special
    3 rounds of
    30 doubles (had them unbroken on the last round – yippy)
    20 Hang Power Cleans @ 40lbs (still think my form was off)
    10 Burpees (only a few chin smashes on the floor)
    5 Pistols (scaled to 20 air squats)

    Time = 8:07

    Great class everyone – had so much fun tonight with you guys and great meeting you Little Lisa – welcome to the CFM Family πŸ™‚

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