Beep

52 Responses

  1. Tara Betts

    I’m leaving a comment at 2:30am. Why? Because I have a broken elbow and am in pain. And guess what? I STILL SIGNED UP FOR THE OPEN. I still have two feet and a heartbeat and being injured is not an excuse not to sign up. I am still capable. Just in a different wayπŸ™‚

    Absolutely EVERYONE at the gym should sign up for the Open. It’s not even a question in my eyes. It’s probably the most fun, memorable, and inspiring thing we do together all year. I don’t care if it’s your first class, or you don’t feel fit enough, or you’re injured or scared or don’t know all the movements or whatever the excuse is that you’re playing in your head.
    Listen, I did the Open two years ago in a leg cast. Elba, Melissa and Stacey did it while pregnant, BJ did it with a broken arm, Diane did it and hadn’t even done some of the movements yet, and Alex did it right out of her Prep class. It doesn’t matter what your situation is. You will do the WOD at YOUR ability, just like you do in a regular CFM class.

    Trust me, there is magic at the Open. I’ve seen people overcome and do some really amazing things. Things they didn’t think they could do. You will definitely leave feeling proud of yourself at the end of the night. I promise.

    There is something really special about the Open. You don’t want to miss it. Sign up, you won’t regret it❀️

    1. BJ Killam

      What she said! I was going to write that ANYONE and EVERYONE should be there! It is an amazing show of support and love from your Crossfit family! I did the open last year with one arm in a cast and I will never forget it! I was afraid that everyone would think I had no right to be there, but instead everyone was so warm and supportive! I even win an award–The Spirit of the Open!

    2. Heather Beck

      Agreeing with all of the above! I did it last year with a shoulder injury and was able t participate with modifications for the workouts. You won’t believe the energy of those Friday nights until you see it, and feel it!

  2. Heather Skeard cooper

    Back squats
    120-155-180-205-215-225(3 for amrap which is a PR!!!!)

    WOD beep test
    Stopped at 7.5… knee was starting to not like turning each corner so i stopped.. I’ll bring my knee brace next time

  3. Mario B.

    Back Squat (Calculated of #295, as I did the max last week).
    50Γ—5 #150
    65Γ—5 #195
    75Γ—5 #225
    85Γ—3 #250
    90Γ—2 #265
    95Γ—1+ #280 X 5 for a PR. (First time lifting over #250, so very happy with that!)

    BEEP Test

    Made it to 9.1

    First time doing this since High School….few years ago!

    Thanks Mario
    Good Class Crew!!

  4. Amanda

    Of all the things we do all year, the Open is my favorite thing. I would like to encourage anyone who is even a little bit interested, to reach out to someone to ask some questions about it to find out more. I’d love it if you’d ask ME about it. I love, love, love the Open. And I love our Friday night intramural stuff. Even if you’re brand new… don’t be afraid to sign up.

  5. Remi Richard

    Back Squat
    50Γ—5 – 185
    65Γ—5 – 235
    75Γ—5 – 285
    85Γ—3 – 305
    90Γ—2 – 325
    95Γ—1+ – 345×3!

    BEEP Test

    8.3

    Thanks coach Mario, great job 6amers!

  6. Mark D

    Back Squat
    50Γ—5 – 185 #
    65Γ—5 – 195#
    75Γ—5 – 205#
    85Γ—3 – 215#
    90Γ—2 – 225#
    95Γ—1+ 235# x 5

    BEEP Test – 5-6…last time was 4-9 so there has been some improvement.

  7. John Gunn

    Mob, WU, Group WU\
    Back squats
    100×5 – 130×5 – 150×5 – 170×3 – 180×2 – 190×3

    Beep test
    5.1 – no PR, way slower than last time…legs were toast, tried to push in level 5 and they just didn’t have any gas left…gotta do something about this.

  8. WUx1

    Back Squat
    50Γ—5 – 140
    65Γ—5 – 185
    75Γ—5 – 210
    85Γ—3 – 235
    90Γ—2 – 250
    95Γ—1+ – 265×1 (my previous PR was 265 many years ago)

    BEEP Test

    10.2

    Great job morning peeps!

    Thanks Mario!

  9. Kevin

    Something I forgot to mention in the video – you get a freaking cool custom team shirt when you sign up for the Intramural Open!

    Back squats
    175×5
    225×5
    270×5 (bar math mistake)
    295×3
    315×3
    330×4 (PR!)

    Old 1RM was 335, so it’s looking promising.

    BEEP test
    11.6

    Far from a PR, but given that it’s winter, and back squats today, pretty happy with that.

  10. Rob C

    Back Squat
    50Γ—5 – 175
    65Γ—5 – 225
    75Γ—5 – 255
    85Γ—3 – 290
    90Γ—2 – 305
    95Γ—1+ – 325Γ—5!

    BEEP Test – 6.7

  11. Del

    Back Squat
    50Γ—5,65Γ—5,75Γ—5,85Γ—3,90Γ—2,95Γ—1+
    175-225-270-295-315-330×2
    BEEP Test
    8.5 was 8.1 Dec/16

    Some team#3 rowing with Michelle and Heather πŸ™‚

    Thanks Mario!

      1. Christie Neate

        Haha oh crap! Didn’t even notice the time, in a meeting and knew it was getting close 🀭. Who are we kidding, I need the extra fitness anyways lol.

  12. Laura

    Back Squat
    50Γ—5 – 55
    65Γ—5 – 70
    75Γ—5 – 85
    85Γ—3 – 95
    90Γ—2 – 100
    95Γ—1+ – 105×3

    BEEP Test – 7.2

    Thanks Kevin

  13. Heather Beck

    Back Squat
    50Γ—5 – 85
    65Γ—5 – 125
    75Γ—5 – 135
    85Γ—3 – 140
    90Γ—2 – 145
    95Γ—1+ 150 X 3

    (Weights might be off but first and last are right)

    BEEP Test – 5-7
    April 2016 2-6

    Super happy with that improvement!

  14. Janet O'Blenis

    Back Squat
    50Γ—5 – 55
    65Γ—5 – 70
    75Γ—5 – 85
    85Γ—3 – 95
    90Γ—2 – 105
    95Γ—1+ – 110Γ—3

    BEEP Test – 4.5 PR form 4.1 Dec/16

  15. 930 OG:
    Snatch barbell wu
    Bergener wu

    2 Power + 2 full snatches @ 85#
    Hang snatch x2 @ 105#

    EMOM 10 mins
    Hang snatch @ 120#

    EMOM 5 mins
    Snatch pull + snatch @ 120#

    Nooner:
    Back squats
    135 x5 (wu)
    160 x5
    205 x5
    235 x5
    270 x3
    285 x2 – failed second rep and stopped here.
    Some days you can squat 275 for 5 and some days 285 feels like the world..and that’s ok πŸ™‚ I’m still on that 300# club mission 😊

    Beep test:
    10.1

    10.7 is PR but again, getting to the 10s today felt like a win.

    Thanks Kevin!

  16. Chantal C

    Back Squat

    50% x 5 = 55
    65% x 5 = 65
    75% x 5 = 75
    85% x 3 = 85
    90% x 2 = 90
    95% x 4 or 5 = 95

    Beep test:
    4.3

    Thanks Kevin! Great class!

  17. Blake

    Back Squats! First time squatting heavy-ish since I hurt my hip!
    115 x 5
    150 x 5
    175 x 5
    195 x 3
    205 x 2
    215 x 5

    Felt pretty good!

    Beep Test – 8.1

    PR is 9.8 and last score was 9.1 but still a good workout!

  18. Lindsay Sherwood

    Back Squats:
    85×5, 125×5, 145×5
    155×3
    165×2
    170×5 (PR for weight and reps! Can’t wait to get to that 200# squat!)

    Beep test: 2.7

    I hoped to get 3 on the beep test but my timing was off and I missed the line twice. I used to have nightmares about the beep test in middle school and never was able to get past 2.0. Happy with my score but can’t wait to try it again and get past the 3.0 mark!

    Also stayed and rowed ~4000m for team 7 in open gym.

    Thanks Mario!

  19. Alex O'Blenis

    Back Squat

    50% x 5 = 55
    65% x 5 = 70
    75% x 5 = 85
    85% x 3 = 100
    90% x 2 = 110
    95% x 1+ = 120Γ—5 (10# PR from last week)

    Beep test: 3.0

    I hate the beep test with a passion.. I hated doing this in school.. I think I got a slightly better score than I ever did back in middle school though so that’s good πŸ™„

    Also, I am signed up for the open! I joined it last year right out of my prep class so I didn’t know most of the movements and I had never lifted that much weight before.. And I should also add that before joining crossfit, I had never done any kind of working out, so I was really out of shape.. It wasn’t easy, but I was super surprised at how much I could actually do and lift.. Don’t be afraid to join even if you’re new.. You’ll be surprised at what you can do! It’s a fun and crazy event for sure!

  20. Remi F

    Back Squat
    50Γ—5 110#
    65Γ—5 140#
    75Γ—5 160#
    85Γ—3 185#
    90Γ—2 195# (PR)
    95Γ—1+ 205# x5 (PR)
    First time in the 200s!

    BEEP Test
    9.3

    Happy with that.

    And I think I left my book at the gym.

  21. BJ Killam

    43 birthday burpees

    Back Squat %
    50Γ—5 – 100#
    65Γ—5 – 125#
    75Γ—5 – 145#
    85Γ—3 – 165#
    90Γ—2 – 175#
    95Γ—1+ 185# x 3

    BEEP Test – 2.4 missed the beep at 2.1 and it all went downhill fast from there.

  22. Ryan Killam

    43 birthday burpees

    Back Squat %
    50Γ—5 – 65#
    65Γ—5 – 70#
    75Γ—5 – 80#
    85Γ—3 – 90#
    90Γ—2 – 95#
    95Γ—1+ 105# x 5

    BEEP Test – 9.1

  23. Mario R

    Back Squat
    50Γ—5 – 155
    65Γ—5 – 200
    75Γ—5 – 235
    85Γ—3 – 265
    90Γ—2 – 275
    95Γ—1+ – 295 x 2

    BEEP Test 10.6

    Last year was 8.8 so happy with that.

    Thanks Kevin!

  24. francis landry

    The intramural open doesn’t feel like a competition but rather a celebration! I’m really not competitive but highly enjoy the open at CFM! There’s tons of support for our members so don’t feel intimidated!

    wux1
    group wu

    Back Squat (Calculated of #330, as I did the max last week).
    50Γ—5 #165
    65Γ—5 #215
    75Γ—5 #250
    85Γ—3 #280
    90Γ—2 #300
    95Γ—1+ #315 X 5 for a PR. First time lifting 315#!

    BEEP Test
    score: 8.5
    match my PR!

  25. Aubrey

    Back Squat
    50Γ—5 135
    65Γ—5 155
    75Γ—5 185
    85Γ—3 205
    90Γ—2 225
    95Γ—1+ 230 * 5 PR

    BEEP Test 6.1, no lungs…
    Thanks Kevin

    DO THE OPEN! πŸ™‚

  26. Amanda

    Beep test: 7.1. It’s a far cry from my pr of 8.4 but that’s alright. I was just glad to be there today.

    Back squats to 160×1
    My very old theoretical 1RM was 170, and I do believe 160 is the most I’ve ever squatted with. This strength program is amazing, I’m so excited to have a PR!

  27. Back Squat

    240-315-360 X 5
    405 X 3
    430 X 2
    455 X 5

    Previous heaviest lift was 425 X 1 so I believe this program is working just fine for my squats.

    Beep test – 3.1 which is a PR from last time but not all time but progress is progress.

  28. Melanie Bourque

    Back Squat
    50Γ—5 – 90#
    65Γ—5 – 125#
    75Γ—5 – 135#
    85Γ—3 – 145#
    90Γ—2 – 160#
    95Γ—1+ – 170# x5

    The squats felt pretty good tonight!

    BEEP Test 5.3

    My shoe came undone & was flopping off…. it was either let it fall off & be done, or try to tie it….I tied it & sprinted, and made an extra 1 or 2…. but I was toast. Super discouraging!

  29. Mike Moody

    Crossfit quispamsis day

    Clean complex
    Deadlift- the below knee clean then clean from the hang building up weight
    155
    155
    185
    185
    205
    205
    215
    225 fail
    225 fail
    225 fail
    185

    Then amrap 18

    10 HSPU ( so from the box )
    15 deadlifts 250#
    25 box jumps 24′
    50 pull ups ( gruelling but did them all )
    100 sit ups
    400 singles ( I got to 88)
    18 ring muscle ups ( I wasn’t ready to show these off yet )

    244 reps

  30. Heidi

    Beep Test: 6.5

    This matched my score from 2014. Last year is finished at 6.2. I feel like I should have pushed harder to succeed at 6.6, but my head/heart got in the way. Note to self: Push harder for it next time ’cause I think I should have made it.

  31. Melanie

    Back Squat
    50Γ—5 – 75
    65Γ—5 – 95
    75Γ—5 – 110
    85Γ—3 – 125
    90Γ—2 – 130
    95Γ—1(+) – 140×4
    This is so exciting I’ve always done ‘theoretical’ numbers, but to actually do them and realize I am way stronger than I think is amazing!

    BEEP Test
    7.9
    I feel like I might have gave up, but my lungs were burning and I just made 7.8, then my brain kicked in.. Blah blah shut up brain lol

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