Newsletter Day!

12
Jun

Newsletter Day!

Check out Stacey in this month’s newsletter!

SDHP practice

5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of SDHP
Rest 1 minute

The CFM crew from the Goruck Light in Portland

34 Responses

  1. Shawn J

    MOB WUx1
    Group WU MOB

    SDHP practice
    X5
    45-95-115

    5 rounds for reps of:
    1 minute of box jumps, 24-in. box
    1 minute of wall-ball shots, 20-lb. ball
    1 minute of SDHP, 65-lb
    Rest 1 minute
    R1=15-17-20
    R2=15-17-20
    R3=15-17-20
    R4=15-17-20
    R5=15-17-21

    Total = 211

  2. Greg

    SDHP practice
    Bar – 65 – 95 – 105 – 115

    5 rounds for reps of:
    1 minute of box jumps, 24-in. box (5×15)
    1 minute of wall-ball shots, #20-lb. (2×15.  3×10)
    1 minute of SDHP #65
    (2×15.  3×10)
    Rest 1 minute
    195 total reps
    Tried to keep a 15 rep pace.

    Box jumps good today along with wall balls. Can see the difference in leg strength from my clean program. 😃 once travel ends I will be doing more wods for conditioning.

    Nice seeing the 6am crew again it’s been a while. Good job team. 😃

  3. Heather B

    5 rounds for reps of:
    1 minute of box jumps, 20-in. box
    1 minute of wall-ball shots, 10-lb. ball
    1 minute of SDHP, 35-lb
    Rest 1 minute
    R1=15-17-20
    R2=15-15-19
    R3=12-14-19
    R4=12-15-20
    R5=14-14-25

    246

  4. Mario B.

    MOB WUx1
    Group WU MOB

    SDHP practice
    X5
    45-68-95-115

    5 rounds for reps of:
    1 minute of box jumps, 24-in. box
    1 minute of wall-ball shots, 20-lb. ball
    1 minute of SDHP, 65-lb
    Rest 1 minute
    R1=14-25-17 = 56
    R2=12-?-? = 50
    R3=12-18-20 = 50
    R4=8-12-18 = 38 (Shin met the box…kinda tickled…OUCH)
    R5=12-18-23 = 53

    Total = 247

    Fun Wod
    Thanks Matt!!
    Good Job crew

  5. MARK D

    MOB + Group WU & MOB

    SDHP practice
    5 reps 5 sets @ 65#…neck felt OK

    5 rounds for reps of:
    1 minute of box jumps, 24-in. box
    1 minute of wall-ball shots, 20-lb. ball – 14 #
    1 minute of SDHP
    Rest 1 minute

    Rnds 3-5 switched to Sumo DLs – 65#…neck got tight but no headache.

    TOTAL: 214

  6. Shane Hayes

    Mobility
    Group Wu and mobility
    SDHP practice
    20/30/35/40/50

    Wod: 5 rounds
    1 min box jumps @ 24”
    1 min wallballs / did LH DB thrusters @ 20#
    1 min SDHP (LH DB) @ 40#
    1 min rest (best part… Lol)
    18/22/25 (65)
    18/22/23 (63)
    18/20/23 (61)
    18/22/23 (63) did DB squats, back was fired up
    21/25/25 (71) ”
    323 reps

    Great class Matt
    Great work everybody!!!

  7. SDHP practice
    45-65-75
    5 rounds for reps of:
    1 minute of box jumps, 24-in. box
    1 minute of wall-ball shots, 20-lb. ball
    1 minute of SDHP – 75#
    Rest 1 minute
    19/25/25
    18/25/20
    17/20/20
    17/20/20
    17/20/22
    305

    Great news letter Stacey! Always a joy to see you and your family at the gym 🙂

    Thanks Matt!

  8. WOD @ 20″ / 14#10′ / 45#
    261 Reps
    50 / 55 / 52 / 52 / 52

    Stacey, our gym class experiences were much the same haha the last gym class I remember doing was in Grade 8, playing soccer and I got kicked in the face with the ball and sat with an ice pack on it in class the rest of the day. I faked my way out of them ever since 🙂

  9. Jacques L

    MOB WUx1
    Group WU MOB

    SDHP practice
    X5
    45-65

    5 rounds for reps of:
    1 minute of box jumps, 24-in. box
    1 minute of wall-ball shots, 20-lb. ball
    1 minute of SDHP, 65-lb
    Rest 1 minute
    60/54/54/49/51

    Total = 268

  10. Shane Hayes

    Awesome newsletter Stacey, I remember your fundamentals and how you were having a hard time with the strength. Look how far you have come. It is very inspiring, I always enjoy seeing you in my classes or working out with you. You and Nick are great role models for willow, and a big part of the CFM family!!

  11. MOB WUx1 + Crossover Symmetry

    SDHP practice X5 – 45-45-65-75-95

    WOD with 65#, 20# ball and 24in Box.
    R1=56, R2=54, R3=54, R4=50, R5=52

    Total = 266

    Great work am folks! Thanks Matt!

    Awesome newsletter. Well done Stacey!

  12. WU + MOB
    Group Warm-up

    SDHP practice
    Sets of 3
    35, 40, 45, 50, 55, 60

    5 rounds for reps of:
    1 minute of box jumps, 12-in. box
    1 minute of wall-ball shots, 8-lb. ball, over the line (mostly)
    1 minute of SDHP @ 40
    Rest 1 minute

    50, 49, 51, 50, 51

    251 reps

    Thanks Coach Matt.

    Stacey, you have made enormous progress since you started. It is wonderful to see you and Nick so committed to your fitness. What a great example you set for your daughter!!

    Fellow Ruckers, I was not in Portland in body, but definitely in spirit. By the looks of your faces, it was a fun time. Amazing!!

  13. francis landry

    great article Stacey!
    WUx1
    Group WU MOB

    SDHP practice

    WOD scaled
    5 rounds for reps of:
    1 minute of box jumps, 20-in. box
    1 minute of wall-ball shots, 14-lb. ball
    1 minute of SDHP, 55-lb
    Rest 1 minute

    Total = 261
    glad I scaled, very tough WOD

  14. Marcel

    Group WU MOB

    SDHP practice

    WOD scaled
    5 rounds for reps of:
    1 minute of box jumps, 20-in. box
    1 minute of wall-ball shots, 14-lb. ball
    1 minute of SDHP, 55-lb
    Rest 1 minute

    Total = 300 Reps

    I got you on this one Frankie. I enjoyed this WOD very similar to FGB.

  15. Group WU MOB

    SDHP practice

    WOD scaled
    5 rounds for reps of:
    1 minute of box jumps, 20-in. box
    1 minute of wall-ball shots, 12-lb. ball
    1 minute of SDHP, 55-lb
    Rest 1 minute

    Total = 235…tough WOD thanks Kevin!

  16. Matt D

    SDHP practice (65#)

    5 rounds for reps of:
    1 minute of box jumps, 24-in. box
    1 minute of wall-ball shots, 20-lb. ball
    1 minute of SDHP (65#)
    Rest 1 minute

    60-47-48-46-52
    Total: 243 Reps

  17. Baukje

    SDHP Practice
    (Sets of 5) 35#-40#-40#-45#-45#

    WOD 5 rounds
    1 min box jumps 20″
    1 min wallball shots 10#/10″
    1 min SDHP 40#
    *1 min rest*

    Score 226

    (I thought 7pm would be less warm. … it was still VERY warm :p Great sweat fest. Maybe 6am is cooler?;))

  18. Samantha C

    Group WU MOB

    SDHP practice

    WOD scaled
    5 rounds for reps of:
    1 minute of box jumps, 18″ box
    1 minute of wall-ball shots, 8#
    1 minute of SDHP, 25#
    Rest 1 minute

    Total = 192

  19. Stacey

    Group WU MOB

    SDHP practice

    WOD scaled
    5 rounds for reps of:
    1 minute of box jumps, 18-in. box
    1 minute of wall-ball shots, 8-lb. ball
    1 minute of SDHP, 20-lb
    Rest 1 minute

    Total: 229 reps
    It was rough, very rough. My sweat angel/fetal position might still be there as evidence.

  20. Corinne

    WOD (20″,14#,45#)
    56-48-37-38-46 , did someone say pacing !?

    225reps
    Thanks coach Blake

    Amazing job on the ruck(s) what an accomplishment !!! 🙂

    Awesome newsletter Stacey

  21. Remi

    SDHP practice
    [Sets of 5] 45-65-75#

    5 rounds for reps of:
    1 minute of box jumps, 24-in. box
    1 minute of wall-ball shots, 14# ball
    1 minute of SDHP, 55#
    Rest 1 minute

    R1: 20-21-19
    R2: 16-17-17
    R3: 17-16-17
    R4: 17-17-14
    R5: 17-15-17

    257 reps

  22. Amanda B

    5 rounds for reps of:
    1 minute of box step ups 12 inch box
    1 minute of wall-ball shots, 6#
    1 minute of SDHP 35#
    Rest 1 minute

    Total reps
    218

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