CFM Mile

20
Oct

CFM Mile

Still a few more spots left for the Bad Ass Class (snatch edition) starting next Wednesday at 5pm.

Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%

“CFM Mile”

Run 1 mile with a 40# sandbag

*choose weight and distance accordingly

Compare to June 20/14

Running with sandbags or kettlebells - which do you prefer?

Running with sandbags or kettlebells – which do you prefer?

25 Responses

  1. Shawn J

    Group WU MOB

    Push Press Push Jerk
    (3 1) x5
    60-65-70-75-80%
    95-115-145-155-165-165

    “CFM Mile”
    Run 1 mile with a 40# sandbag
    9:54

  2. Greg

    Wu and mob
    Push Press Push Jerk
    (3 1) x5
    60-65-70-75-80%
    Wu 65
    95-115-125-135-145

    “CFM Mile”
    Run 1 mile with a 40# sandbag

    Time 10:06

    Thanks Shane, good run Shawn

      1. Greg

        It was like running for me 1.5 years ago, the only thing different was that I was running with an extra 55 lbs around my belly! 🙂 Lots of change for me at CFM!

  3. MARK D

    MOB + Group WU & MOB

    Push Press + Push Jerk
    (3+1) x5
    60-65-70-75-80%
    WU – 65# – 95#
    105# – 105# – 115# – 125# – 135#

    “CFM Mile”
    Run 1 mile with a 40# sandbag

    TIME: 11:14

  4. OG

    Tested out my new 20# ruck plate, thank you Josh 🙂 and apparently did the entire thing with a container of Lysol wipes as well that Kevin stuck in my bag while I wasn’t looking. He only showed me after. Stinker.

    With Ruck 100m each of:
    Bear Crawl
    Walking Lunges
    Overhead Carry
    Low Crawl (mostly low bear didn’t have time for all low crawls, them are hard)

    Sandbag mile with Ruck + Sandbag (~60lb)
    Somewhere between 15-17 mins

  5. Steph H

    Mob
    Group Mob & WU

    Push Press & Push Jerk
    (3&1)x 5
    WU @ 45#
    55-60-70-75-80#

    WOD
    CFM Mile
    Run 1 mile with 40# Sandbag
    Time: 15.46
    (was more a shuffle instead of a run!)

  6. Francis Landry

    Group WU

    Push Press Push Jerk
    (3 1) x5
    95-115-135-140-145-155

    “CFM Mile”
    Run 1 mile with a 40# sandbag
    time – 12:12

    first time doing this WOD.

  7. Kevin

    AM – 1 hour of squash

    PM – Trainer Throwdown

    Partnered with Dom
    1000m Row
    50 Squats
    50 Situps
    50 Pushups
    50 Pullups

    8:16

    AMRAP in 12min
    4 Bar Muscle ups
    8 Power Snatches (115#)
    16 Box jumps (24″)

    4+5 PS

    CFM Mile with 30# ruck pack + 40# sandbag

    11:33

    And I’m done!

  8. Heidi

    Push press x 3 push jerk x 1
    60-65-70-75-80

    CF Mile
    1 mile with 40# sand bag
    11:24
    Funny…Shane didn’t offer us a scaling option 🤔
    1st time I’ve done this.

  9. Mario Arseneau

    Mob + WUx1

    Partner WOD (with Amanda S.)
    1000m row
    50 Squats
    50 Pushups
    50 Situps
    50 Pullups
    = 9:44

    AMRAP 12 mins
    4 Bar Muscle Up (scaled Jump Bar MU, bar @ mid-forearm)
    8 Power Snatches 115# (scaled to Hang Power Snatch 45#)
    16 Box Jumps (scaled? at 20″)
    = 4 rounds + 1 HPS

  10. Mel G

    3 push press + 1 push Jerk
    55-85-90-95-100-105
    Fun sharing the bar with you Oly Cara! ❤️

    WOD:
    Rx-12:02. (PR-56 sec)
    Amanda thanks for bullying me into Rx!

    Open gym
    21-15-9
    Wallballs @ 14/10
    Deadlifts @ 125
    Box jumps 20′

    9:04

    Kevin Mac…thanks for joining! I was still like 10 feet in front of you for the run! Ha!

    1. Mel G

      And…Thanks for tips tonight Shane! I rarely attend any of your classes and was happy to attend 2 tonight.. Great coaching. Loved the music!!!!

  11. Samantha C

    Group WU & MOB

    WOD
    Push press + Push jerk (3+1)
    30-35-45-55-65

    CF mile

    Scaled to 800m with 15# sandbag
    5:38

    Next time I will try the whole mile. 🙂

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