December Newsletter!

1
Dec

December Newsletter!

Check out Jeff Leger in this month’s newsletter!

Buy-in – Tabata Hollow Holds (yep, all 8 rounds)

One-arm Kettlebell Swing practice (find a challenging weight)

20 Burpees
40 KBS (right)
20 Burpees
40 KBS (left)
20 Burpees
40 KBS

Welcome Matt - one of our newest members

Welcome Matt – one of our newest members

63 Responses

  1. Ginette

    Mobility
    Warm up x2
    Group mobility
    Tabata hollow hold….unbroken but brutal!
    Strength: one arm KB swing: #15,#20,#25,#30,#35 x5 reps

    WOD:
    -20 burpees
    40 KB swing (right)
    -20 burpees
    40 KB swing (left)
    -20 burpees
    40 KB swings

    Time: 8:50 (all rounds unbroken)
    Excellent class Mario! Great work 6amers, great way to start the week! 🙂

  2. Tabata hollow hold….unbroken but brutal!
    Strength: one arm KB swing:
    5 x 25-35-45 (back is a bit tight that was good enough)

    WOD w/ 35# KB
    -20 burpees
    40 KB swing (right)
    -20 burpees
    40 KB swing (left)
    -20 burpees
    40 KB swings

    time = 7:45

    2K row 9:15

    Fun Monday morning!

  3. Kelly B

    Mobility
    WU x 2
    Group WU

    Tabata Hollow Holds – unbroken

    Strength: One-arm Kettlebell Swing practice
    20-25-30-35 x 5 reps

    WOD: @25#
    20 Burpees
    40 KBS (right)
    20 Burpees
    40 KBS (left)
    20 Burpees
    40 KBS

    Time: 8:01

    Great job everyone 🙂 Thanks Mario!

  4. Chantal L.

    Ohh Love the newsletter! Good article Mario! And Jeff, you are so awesome to coach, always so receptive to feedback 🙂 . I love the pic of you and Mel pulling the sleds. AND I love all the pictures, specifically Miss Luna doing OHS with the leg roller 😉

  5. Heather Colleen

    Tabata hollow hold….wow. Just wow.

    Strength: one arm KB swing:
    5 x 25-30-35-40

    WOD 30# KB
    -20 burpees
    40 KB swing (right)
    -20 burpees
    40 KB swing (left)
    -20 burpees
    40 KB swings

    Time = 9:40

    Having one of those days where I wish I could re-do this WOD. Not because I did poorly, but because I need the stress relief.

    Brutal, but functional.

  6. Amanda

    I was late, and I’m having some shoulder issues so I did some shoulder mobility on my own with my warmup and I forgot to ask Blake if I could skip the foam roller stuff with the class. Sorry Blake!

    Hollow holds…I was thankful for Shawn, his screaming drowned mine out a bit. 🙂 Those were tough!

    WOD with 35#: 11:38. It was a good one!

    Really fun nooner! I’m glad we didn’t have to do 1-armed burpees! LOL!

  7. Mobility
    WUx2

    Group Mobility

    Tabata Hollow Hold = Brutal…

    Strength: 1 Arm KBS
    20-30-35

    WOD: @ 35#
    20 Burpees
    40 KBS (Right)
    20 Burpees
    40 KBS (Left)
    20 Burpees
    40 KBS

    Time: 9:03

    Thanks Blake

  8. Back to the gym grind….

    Mob + WUx2

    Press WU – 45# x 10 – 65# x 10

    Press 10-10-10-10 reps
    (lift every 3 mins)
    85-95-105-110(x8)

    Squat WU – 5x 135-155-185-225#

    Squat 4-4-4-4-4-4-3-3 reps
    (lift every 3 mins)
    250-255-265-275-285-295-300-305(x2)

    Clean & Jerk WU
    – HPC&J 45# x10
    – HPC&J 95# x(5+5)
    – PC&J 115# x(5+5)
    – PC&J 135# x(5+5)

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

    HSPU – 30 reps for time = 3:01 (11+7+7+5 reps)

    T2B – 3×22 reps, rest 3 mins btwn
    – 0:33 (unbroken)
    – 4:33 (1:00, 11+11 reps)
    – 8:50 (1:17, 8+7+7 reps)

    … that was rough, had to will myself to actually do everything.

  9. WUx2

    Tabata hollow hold
    All unbroken except for the 19sec round Josh called me out on.

    Strength: one arm KB swing:
    5 x 35-45-50-60

    WOD 53# KB
    -20 burpees
    40 KB swing (right) Unbroken
    -20 burpees
    40 KB swing (left) Unbroken
    -20 burpees
    40 KB swings Broken in 10s These were hard and my grip was shot.

    Time = 9:36

    1. Amanda

      I think you were closer to 11:30, I finished at 11:38 and I had 4 kb’s left when you called time.
      Nice work on the hollow holds 🙂

  10. WU x 2
    Group MOB

    Tabata Hollow Holds (planks, ’cause hollow holds hurt my back…no, really!)

    One-arm Kettlebell Swing practice:
    25 x 5
    30 x 5
    35 x 5
    40 x 5

    WOD (with 25 lb. KB)
    20 Burpees
    40 KBS (right)
    20 Burpees
    40 KBS (left)
    20 Burpees
    40 KBS

    Time: 10:06

    Humdinger of a workout. Glad I switched my KB from 30 to 25 (thanks Maria), my shoulders were pretty tired at the end of this one.

    Awesome newsletter Jeff!
    Great pic Matt and welcome to CFM.

  11. Kevin

    Tabata Hollow holds – barely unbroken

    1 arm swings x5/arm
    35-40-45-53-60

    WOD @ 60#
    9:02

    Still coughing over an hour later.

    Welcome Mark!! Great job on your first class.

  12. Steph H

    Mob/ wu x2

    Group mob

    Tabata hollow holds

    1arm Russian kbs practise
    5x 20/25/30/35

    WOD:
    20 burpees
    40 kbs (R)
    20 burpees
    40 kbs (L)
    20 burpees
    40 kbs (both/regular)
    Time: 10.36

  13. Welcome Matt!! Great job on yesterday’s WOD. You really pushed hard on those lunges. Hear you love them.. Hehe

    Buy-in – Tabata Hollow Holds. Ouch.

    One-arm Kettlebell Swing practice
    Started at 20# an went to 50#
    WOD with 35#
    20 Burpees
    40 KBS (right)
    20 Burpees
    40 KBS (left)
    20 Burpees
    40 KBS
    Time: 10:03. Happy that’s done!
    Fun to do this one with you Bre!!

  14. mob wux2
    group wu
    tabata hollow hold
    1 arm KB swing
    35×5 40×5 40×5

    WOD
    20 burpees ( no jumping)
    40 KBS ( right 35# stay light )
    20 burpees
    40 KBS ( left )
    20 burpees
    40 KBS

    TIME 7:31

  15. Heidi

    WU x 2

    Tabata Hollow Holds

    1 Armed KBS: 15-20-25-30

    WOD @ 20#
    Time = 10:24

    Back is wonkie, so kept KB super light. Didn’t help me though, cuz I still needed to break up each set. Forearms felt that one too!

  16. Matt Brennan

    Thanks for the photo post Kevin, I was looking for this years Christmas card photo and you saved me with this candid gem. I’m gonna need prints.

  17. Laura

    Mob + Warm up x2
    Group mobility
    Tabata hollow hold (unbroken)
    Strength: one arm KB swing: 15,20,25,30,35, 40# x5 reps

    WOD @ 25#
    -20 burpees
    40 KB swing (right)
    -20 burpees
    40 KB swing (left)
    -20 burpees
    40 KB swings

    Time: 9:10 (all rounds unbroken except last round)

    It was fun to do an evening class for a change!

    Thanks Mario!

  18. Shane Hayes

    Mobility and Wu x 2
    Group mobility
    Tabata hollow holds.. This was hard…
    Practice one arm kb’s up to 80 x 5
    Wod @53#
    8:13 I think…
    Great class Mario and great work 6 amer’s!
    Cashout 1000m row.

  19. Chantal L.

    Tabata hollow holds – lovely.

    1 arm kbs
    5×20
    5×25
    3×30
    3×35
    3×40

    These feel ehm.. Weird?

    Wod @ 30# – super envious of all the ladies whomdidmthis at 35, but man those were just pulling on my elbows in a not feel good way.

    12:20

    Cashout: yog-ahhhhh

  20. Annie

    Mobility
    Warm up x2
    Group mobility
    Tabata hollow hold…
    Strength: one arm KB swing: #20,#25,#30,#35 #35 x5 reps

    WOD:
    -20 burpees
    40 KB swing (right) #25
    -20 burpees
    40 KB swing (left)
    -20 burpees
    40 KB swings

    12:05

  21. Krystal

    Mob+ WUx2

    Tabata hollow hold

    Strength: one arm KB swing: #15,#20,#25,#25 x5 reps

    WOD: (with #25)

    20 burpees
    40 KB swing (right)
    20 burpees
    40 KB swing (left)
    20 burpees
    40 KB swings

    Time: 10:26

    Thanks Mario!

  22. Jen C

    Mob + Wup x 2
    Group Mob

    Tabata Hollow Holds
    broke on the 7th set 🙁 , but rest were good 🙂

    1 Arm RKBS
    20lbs x 5
    25lbs x 5
    30lbs x 5
    35lbs x 5
    40lbs x 5 (keep closer to the body and bend the arm a little – need to aviod just lifting off momentum)

    WOD:
    20 Burpees
    40 RKBS @ 30lbs (right arm)
    20 Burpees
    40 RKBS (left arm)
    20 Burpees
    40 KBS (full overhead)

    Time – 9:50

    I was surprised at how much I can lift with just one arm as I have been WODing with 30 or 35lbs for KBS.

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