Newsletter Day!

62 Responses

  1. Greg

    WU and mob
    Deadlifts x3
    5 sets @ 70% @ 245

    “Diane”
    21-15-9 reps of:
    Deadlifts # 225
    Handstand Pushups (ab mat)
    Time 9:20
    Thanks Shane

  2. Mobility
    WU x 1 + 15 good mornings, 15 HRPU
    Group Mobility

    Deadlifts x3
    5 sets @ 70%
    125, 155-155-155-155-155#

    WOD: “Diane”
    21-15-9 reps of:
    Deadlifts (145#)
    Handstand Push-ups (scaled to Pike Push-ups)

    Time: 6:27

    Thanks Shane. Good job everyone.

  3. Jo

    Diane @ 140#/HSPU
    7:38

    Rx PR is 7:37 so no PRs today but everything felt good and it’s heavier/faster than when I had it for Yankee swap at Christmas. Plus I had fun working out with Kebin 🙂

    Post 1 mile run

  4. Trent

    Deadlifts x3
    5 sets @ 70%
    135, 185-185-185-185-185#

    WOD: “Diane”
    21-15-9 reps of:
    Deadlifts (155#)
    Handstand Push-ups (scaled to Ab Mat + 10# plate)

    5:38

  5. Adam

    Warm up & Mob x1 plus 15 good mornings & 15 HR push ups
    Group mob
    Deadlifts x3
    5 sets build up
    135-155-175-195-215-235

    “Diane”
    21-15-9
    Deadlines @ 155
    Pike push-ups

    Time 3:01

    Thanks Shane, awesome class. Happy Monday everyone……

  6. Stacey

    Deadlifts x3
    5 sets @ 70%
    95#

    WOD: “Diane”
    21-15-9 reps of:
    Deadlifts (65% = 85#)
    Handstand Push-ups (scaled to pike push-ups on an 18″ box)
    Time: 7:55

    1. Stacey

      Notes to my future self:
      Thought about giving up on pike push-ups during/after the set of 21, but I kept at it and made it through! The next sets sucked a little less.

  7. Bucket list: Make it to a 7 AM class only took 500+ classes :D.

    Group Mob and WUP
    Deadlifts @ 245

    WOD with HR pushups. (Tried 1 HSPU pre-wod, shoulder felt pretty bad)
    3:31

    I think I kinda like the AM Classes, once the heartburn, nausea, upset stomach, dizziness and nose bleeding went away… I felt great!! 😛

    Thanks Kevin,

  8. After a long 10 days of being sick and a all the fun and joy of moving into our home prior to that….I am finally able to make it back to the Gym. Let’s hope these 3 weeks off and being pregnant doesn’t kick me in the ass! Can’t wait to see some of you awesome peeps!

  9. Kevin

    Great newsletter Jen!

    Diane Rx’d
    7:00

    DL – 2 sets, except the 9’s
    HSPU – 13+8, 6+5+4, 4+2+2+1

    That last round of HSPU gets me every time. Either way, it was still a 50 second PR from last year. Very happy with that.

    Cashout – 1 mile trot

  10. Deadlifts x3 @145

    “Diane”
    21-15-9
    Deadlifts @125#
    HR Push-ups(from knees)
    Time: 6:58

    SO, deadlifts are my favourite(Cara, you will learn to love them someday, I just know it 😀 hahahahaha) but I must admit that I loved them quite a bit less in the second set of 15.
    Great newsletter Jen! I always love learning more about our CFM member’s journeys!

    And might I say that I am really loving the 8:30am class this summer. I’m so happy to see all the teachers as I never get to see your beautiful faces all school year.

  11. Deadlifts x 3 @ 275

    “Diane” as Rx’d
    14:43

    No PR. No real problem with the deadlifts…Just a crappy HSPU mess.
    Thanks to everyone for the cheers to finish things off!
    Great Nooner crew!

  12. WU x 1 + 15 good mornings, 15 burpees (easier on my shoulder for warm up)

    DL x 3 (5sets) @ 120#

    WOD “Diane”
    21-15-9
    DL @ 110#
    HRPU

    6:48

    July 7, 2015 was 6:07 @ 95#

  13. Steph H

    Mob
    WU x1
    15 Good Morn
    15 HR pushups

    Group Mob

    Deadlifts x3 @ 170#
    WU @ 125 & 145#

    DIANE 15 min cap
    21-15-9
    Deadlifts (155#)
    hspu/pike pushups (18″ box)

    Time: 7.10

  14. Mel G

    Great Newsletter!!!

    Deadlifts x3
    125-145-165 x 5 sets

    Diane

    21-15-9
    DL @ 155
    HSPU with abmat + 10# plate

    12:36. (PR 2:26…last time DNF!) I was pleasantly surprised!!

  15. Gilles

    mob wux1
    group mob
    deadlift x3 (sumo
    95×5 115×3 135×5 135×3 135×3

    Diane
    21-15-9
    deadlift(sumo 135#)
    HSPU (HRPU 135#)
    time 3:22

  16. Shane H

    Mobility and Wu x 1, 15 good mornings, 15 hr Pushups.
    Group mobility and Wu
    Strength deadlift x 3
    5 sets @ 70%
    225/315/365/365/365/365/365

    Diane rx’d 4:36
    2:46 sec pr….. PumpedPumped, and I love this Wod even more now!!!
    Thanks Steph, great class.
    Great work 6 pm crew!!!

  17. Deadlifts x3
    5 sets build up
    155-185-205-205-210-210-210# (No reverse grip)

    “Diane”
    21-15-9
    Deadlines @ 185#
    Pike push-ups

    Time 8:56

    Did 3(1kip & 2 strict) HSPU(25 & 10# plate and abmat)

  18. Francis Landry

    great article Jen!
    Good to be back after 2 weeks off (knee injury)

    mob wux1 + 15 good mornings and 15 HR PUs
    group mob

    deadlift x3 @ 295#

    Diane scaled
    21-15-9
    deadlifts @ 225#
    HR PUs
    time 4:54
    PR of 40 seconds

  19. TL

    Strength: Deadlift x3 @ 70%
    1 set @ 125#
    1 set @ 155#
    5 sets @ 170#

    WOD
    Diane
    21-15-9
    DL @ 125# (percentage was 155#, but I haven’t been very consistent and wanted to try HSPU, so backed off the weight)
    HSPU (25# plate and abmat)

    First time doing a WOD with HSPU, I was excited, but they were rough
    13:44

  20. Ryan

    Feels awesome to be back after a 2 month leave!

    Deadlifts x3
    5 sets @ #185

    “Diane”

    21-15-9 reps of:
    Deadlifts #175
    Pike Push-ups

    8:20

  21. Mike M

    Deadlifts at 205-245-275-275-275-275-275

    Diane
    WOD with 225 and those upside down push up thingies from the box
    First set-17+4 deadlifts
    Second set 11+4
    Last set 9

    Time 6:21
    Probably a pr but who knows. My wrist starting to feel a bit better but the push ups hurt. God I love being a cross fitter with all my nagging annoying injuries that refuses to give up. See you tommorrow

  22. Amanda Beck

    Deadlifts x3
    5 sets @ 70%
    125#

    WOD: “Diane”
    21-15-9 reps of:
    Deadlifts (105#)
    Handstand Push-ups (scaled to hr pushups from the knees)
    Time: 7:19

  23. Natacha

    Deadlifts 3 reps
    95-110-125(x5)

    Wod: “Dianne”
    21-15-9
    Dl 115#
    Hspu (10# + ab mat)
    6:38

    Lots of great tines and PRs today!!

  24. Amanda

    Wod rx’d: 13:32. Almost a minute slower than last time. I’m having some shoulder issues and I wish deadlifts would die a slow painful death.

  25. Elba

    Deadlift x 3
    145-175-205-205-205-205-205

    WOD
    Scaled
    155 lbs deadlift
    Pike push ups
    Time: 6:58
    Deadlifts all unbroken, pike push ups super broken (they got hard super fast)

    Great job 6pm, Shane you are a machine always impressive and TL love your determination crazy strong 🙂

  26. Janet O'Blenis

    mob wux1 + 15 good mornings and 15 HR PUs
    group mob
    group warm up

    deadlift x3 @ 140#

    Diane scaled
    21-15-9
    deadlifts @ 125#
    stink bug
    time 8:28

    Great Newsletter Jen 🙂 Miss you

  27. Christie

    Deadlifts x3
    5 sets @ 70%
    75#

    “Diane”

    21-15-9 reps of:
    Deadlifts 75#
    Pike push-ups from 18′ box

    Time: 7:50? Clock stopped, best guess.

  28. Heidi

    Dead Lifts x 3.
    70% should have been 155#, but I dialed back to 135#

    Diane:
    21-15-9
    Dead Lifts @ 125#
    HSPU with Ab Mat
    Time = 11:54

    I think this is my first full HSPU WOD with only an Ab Mat (I usually also have a 10# plate). When I started round 2, I almost caved and grabbed the 10# plate, but then got stubborn & didn’t use it. Super happy I stuck it out with only the mat. Now…the precedent has been set. No turning back now.

  29. Hannah

    M+WU
    Open gym

    Deadlifts x3
    5 sets @ 70%, 100lb

    “Diane”

    21-15-9 reps of:
    Deadlifts 65% @ 90lb
    Pike Pushups 24″

    5:54

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