Mobility
Warm up (15reps)
Group mobility (thanks Hailey)
Strength: back squats (3reps max): 35, 45, 55, 60, 65, 75 🙂
(Nice sharing the bar with Hailey and Julie….thanks for the push!!!)
AMRAP : 5 Minutes of double unders: 0 🙁
Cashout: 1 arm press (15 per arm) right arm #15 and left arm#10
Great class Kevin….happy Monday everyone!
Blake
Mob / WU x 1 (15)
Group Mob / Calf Smash
Back Squat x 3
135 – 155 – 185 – 205 – 215
No PRs, took it fairly easy while hip isn’t 100%
AMRAP in 5 mins:
— 30 (scaled to 15) consecutive Double Unders
Got to 15 two seperate times, and managed to hang on for 29 unbroken for a 8 rep PR!
Did 15 left-arm KB Presses at 40#.
Great class Coach Kevin, glad to start the routine again.
Lora
Ohhhhhh sounds like those DU’s are coming along 🙂 Congrats on your PR. Keep it up, Blake!
Chantal L.
WU x 1 (15 reps)
high bar back squat x 3
95-135-185-200-215 (only got 2)
AMRAP 5
30 consecutive doubles. I picked 25 – got it once.
15 one arm KB press @ 25#
Amanda
Great picture Cam! Love the focus!
Kevin
LB Back Squat x3
175-205-235-265-280 (PR for reps!)
AMRAP in 5
30 cons. DU
Finished 10 rounds successfully
1-arm press @ 30#
Right – 10+5
Left – 10+5
Danial Duguay
Dan Duguay
MOB
Warm Up x 1
Group MOB : Bar roll
Strength : 3 R Max Back Squat
135 , 175 , 195 , 215 , 225
Cash Out : 1 Arm KB Press , 15 each arm
Kevin Mack
Mobility
Partial WU
Group Mob / Calf Smash
Back Squat x 3
135 – 155 – 185 – 205 – 225 – 235# (10# PR)
AMRAP in 5 mins:
– 30 (scaled to 2) consecutive Double Unders
Got to 2 twice.
Did 15 arm KB Presses at 25#.each arm
Lora
235#?! WHAT? Where did that come from? Awesome numbers! I’m really impressed Kevin 🙂
Corinna
Great Back Squat numbers Kevin M!
Tania
Good job Kevin! Can’t wait for you to come to a 4:15 class again! You are getting PR’s all the time! 🙂
WOD
4 Completed sets of 30 DUs plus a few missed sets (elastic broke after my first set so hair flying everywhere wasn’t helping matters)
15 1 arm KB presses/arm @ 20#
Natacha
That is very impressive new mom!!
Amanda
OH haha! When I saw you wod’ing with your hair down when I got there, I thought “oh geez…she must have forgot her elastic, I should tell her I have some spare ones with my stuff” I didn’t have time to get you one before the wod was done!
Julie j
Mob
Wu x 1 15 reps
Group wu
Strength – LB Back squat 3 RM
65-70-75-80-85-90 (PR)
Wod AMRAP 5 mins
30 consecutive du’s scaled to one – didn’t achieve one du, but I kept trying!!
Cash out 1 armed KB presses @ 20 # x 15 reps each arm
Lora
What to persevere on those DU’s Julie. Congrats on your back squat PR, too!
Lora
*Way to persevere….
Melissa H
Mobility
WU x 1 (15 reps)
Group mobility
Strength: 3 RM Low Bar Back Squat
75-90-105-115-125-130
20# PR (have not done back squat since July 7…July was ladies month, August was Hero month and then the programming changed and I seem to have missed every back squat day since then…)
WOD: AMRAP 5 min
30 consecutive DU (scaled to 5)
Score: 3 (yay)
Cashout:
– 1-arm KB(40#) press x15 ea. arm
– GHD Situps 2×15
– GHD Hip Ext. 2×15
Craig H
You actually did 1 at 325. Good job
Mario
Right, typo. 325×1 it was.
Craig H
mob
wu
group mob
low bar back squat 3rm
225,245,265,285pr,305pr
Felt good tonight squatting although the bar had sit right over the tear on my hand. good job tonight rack 1 you guys really pushed it. as Lora said she could feel the testosterone coming from our bar.
amrap 5 min du
tried for 30 reps got 0 rounds
had a couple mid 20’s and a bunch of mid teens but no big numbers tonight
Lora
There was nothing but a fog of testosterone around your bar. I was afraid to get too close, for fear I might grow a beard….or worse.
With a 305# 3RM back squat I never want to hear you whine about your torn hand again….k? ;-P
Tania
Backsquat 3x 95,105,115,120,130,140,150 (Thanks for sharing the bar with me Heidi! You always push me! 🙂
WOD : AMRAP of 30 DU in 5 min.
The highest amount I did in a row today was 7. WIll have to start practicing DU at the end of my WOD’s again, I have lost the gains I was making 🙁
Good work 6am crew! Thanks for the correction on form Kevin.
Lance
Mobility
Group Mobility
Low Bar Back Squats x3
185-225-245-265-275-285-295
WOD
9 Rounds
Lora
Mobility
Strict pull ups 4-3-4-4-3-3
Group mob – calf smash and thigh smash with barbell
Strength: 3RM Back Squat
135-185-205-225-245 (PR for reps)
Great sharing a bar with you Gabe, Jeremy, Adam and Jeff
Cashout – 1 arm KB press @ 30# (15 reps each arm) and some calf stretching.
Natacha
Good job on the DU’s Lora!!
Corinna
Great numbers Lora!
Tania
Wow! Good work Lora!
Jackie
Mob
Wux1
Calf smash with steph
Strength back squat
85,95,105,110×2 failed on the 3rd. Then went for 115 PR for 1. That’s a 10lbs PR in less than a month!
Thanks Amanda , Leslie and Tom for the encouragement ! It was needed. And sorry I bailed on one lift, nerves set in and I left… Oops 🙂
WOD doubles
5min AMRAP
3×1 and that ladies and gentlemen was also a PR! 3 doubles …
Thoughts on WOD , frustrating!
Great class Amanda thanks
Lora
Jackie – quick question: wall balls or DU’s? Which do you like most? And…..go!
(Just kidding! 😉 I admire your tenacity. Congrats on your back squat PR AND your DU PR)
Jackie
Good question. I hate them equally the same! The only difference is doubles are frustrating and wall balls just plain suck!
2014, I would like to master at least 10 doubles and sweet ……. do a proper wall ball at least once! Lol either way it’s a good work out even if I do t master either 🙂
Lora
LOL! I have a good feeling about 2014 for you! Look out wall balls and DU’s 🙂
Frank
WU x 1 (15 reps)
Back Squat x 3
225-245-265-285-305(1) 5# PR
great job Craig, Chris, and Mario!
AMRAP 5 mins (scaled)
2 consecutive double unders
Score: 0 rounds
Natacha
High bar back squats 3 rm to 145#
( felt great!)
Wod: aimed for DU rounds of 30
Score:0
Got to 26 once and low 20s another time
One arm presses with 25#
Left: 9+6
Right:11+4
Corinna
Back Squat: 3RM
95-115-135-155-165-175
Nice sharing the bar with you Jay and Brendan.
WOD: 11 rounds…almost had 12 rounds. Tripped at number 27 on round 11 and had to start over!
Backsquats (Smolov Jr program)
8 sets of 4reps at 205#
WOD: did 7 sets of 30
Amanda
Back squats
5x 115-130-140-145-150
WOD: did 6 sets of 30. Was happy with that. And it was a fun class.
Heidi
WU x 1
Back Squats x 3
95-105-120-130-140
WOD: Did my first set and got 30, but it was not to be repeated. I never made it past 17 on subsequent rounds.
Jeremy L
Mobility
LaCrosse ball on calves and shoulders
Group calf smash
Back squat ( wide grip. I had a hard time racking the bar)
135 -185 stopped
Wod. Du amrap 5 mins
30 du – 0 got to 28 2 times.
Thanks for sharing the bar Lora , Adam, Gab and Jeff.
Thanks Jeff for showing me how to work on the skin the cat for shoulder mobility.
Fun class Amanda
Sheldon W.
Mob + WUx1
Calf Smash
Backsquat 3-3-3-3-3
135, 155, 185, 205, 225
WOD Rx = 6
missed two others in the high 20’s
Cashout: One arm KB press @ 35lbs x15 each arm.
Tom L
Back Squat x3
85 – 95 – 105 – 110 – 115 pr (was still light but a 10# pr)
WOD
aimed for 5, got it once and many 4s
15 1 arm KB presses/arm @ 25# NFT
Chris
Back Squat x3
225-245-265-275(2)-275(2)
AMRAP in 5
30 cons. DU
Finished 4 rounds successfully
1-arm press @ 35#
Right – 15
Left – 15
CAM
Back Squat X3
135 – 185 – 225 – 275 – 295
AMRAP in 5
30 cons. DU
Finished 1 round successfully,
I blame this totally on… um…. something, Yea, I just didn’t do it :D. too much performance anxiety. I got a bunch of 24’s and even a 28 though, so I was kinda close.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility
WU x 1 (15 reps)
Back Squat x 3
95-135-155-175-185
AMRAP 5 mins
– 30 consecutive double unders
Score: 7 rounds
Cashout: 1 arm press (15 per arm) – 35#
Mobility
Warm up (15reps)
Group mobility (thanks Hailey)
Strength: back squats (3reps max): 35, 45, 55, 60, 65, 75 🙂
(Nice sharing the bar with Hailey and Julie….thanks for the push!!!)
AMRAP : 5 Minutes of double unders: 0 🙁
Cashout: 1 arm press (15 per arm) right arm #15 and left arm#10
Great class Kevin….happy Monday everyone!
Mob / WU x 1 (15)
Group Mob / Calf Smash
Back Squat x 3
135 – 155 – 185 – 205 – 215
No PRs, took it fairly easy while hip isn’t 100%
AMRAP in 5 mins:
— 30 (scaled to 15) consecutive Double Unders
Got to 15 two seperate times, and managed to hang on for 29 unbroken for a 8 rep PR!
Did 15 left-arm KB Presses at 40#.
Great class Coach Kevin, glad to start the routine again.
Ohhhhhh sounds like those DU’s are coming along 🙂 Congrats on your PR. Keep it up, Blake!
WU x 1 (15 reps)
high bar back squat x 3
95-135-185-200-215 (only got 2)
AMRAP 5
30 consecutive doubles. I picked 25 – got it once.
15 one arm KB press @ 25#
Great picture Cam! Love the focus!
LB Back Squat x3
175-205-235-265-280 (PR for reps!)
AMRAP in 5
30 cons. DU
Finished 10 rounds successfully
1-arm press @ 30#
Right – 10+5
Left – 10+5
Dan Duguay
MOB
Warm Up x 1
Group MOB : Bar roll
Strength : 3 R Max Back Squat
135 , 175 , 195 , 215 , 225
Cash Out : 1 Arm KB Press , 15 each arm
Mobility
Partial WU
Group Mob / Calf Smash
Back Squat x 3
135 – 155 – 185 – 205 – 225 – 235# (10# PR)
AMRAP in 5 mins:
– 30 (scaled to 2) consecutive Double Unders
Got to 2 twice.
Did 15 arm KB Presses at 25#.each arm
235#?! WHAT? Where did that come from? Awesome numbers! I’m really impressed Kevin 🙂
Great Back Squat numbers Kevin M!
Good job Kevin! Can’t wait for you to come to a 4:15 class again! You are getting PR’s all the time! 🙂
Mobility
WU x 1 (15 reps)
Group Mobility
Strength – 3RM Back Squat
65, 75, 85, 105, 125, 135
AMRAP in 5 min
30 Consecutive Double Unders
– scaled to 10 and reached it once
Cash Out: 1 arm press @20#
Great class Kevin.
WU x 1
50 no show burpees 🙁
Strength: Low Bar back squat (4×3)
155,245,295,315
not low enough on my first and 3rd. Will work on depth.
WOD: AMRAP in 5
30 consecutive double unders
Score: 1 set of 30 completed
2,30,24,21,18,2,14,7,26
WU x 1
3RM – Low bar back squat
95-135-185-225-275
WOD: AMRAP 5min
30 consecutive DU
Score: 9 rounds
Please cancel my 3:15. :S
Did not know that Dave Lipson WODed at CFM. Great pic!
Hehe, I see it now!
HAHA!!
Ha! so does CLB 😉
WHOA! I never noticed before, but you’re right, Gillyon. There is quite a resemblance 🙂
HAHA! Just looked him up… I guess I kinda see it :/. I’d say I’m the generic cheaper version 😀
Sorry for the late notice but please cancel my 4:15. Kids have hockey and ringette.
Back Squat x3
65 85 105 115 125 135
WOD
4 Completed sets of 30 DUs plus a few missed sets (elastic broke after my first set so hair flying everywhere wasn’t helping matters)
15 1 arm KB presses/arm @ 20#
That is very impressive new mom!!
OH haha! When I saw you wod’ing with your hair down when I got there, I thought “oh geez…she must have forgot her elastic, I should tell her I have some spare ones with my stuff” I didn’t have time to get you one before the wod was done!
Mob
Wu x 1 15 reps
Group wu
Strength – LB Back squat 3 RM
65-70-75-80-85-90 (PR)
Wod AMRAP 5 mins
30 consecutive du’s scaled to one – didn’t achieve one du, but I kept trying!!
Cash out 1 armed KB presses @ 20 # x 15 reps each arm
What to persevere on those DU’s Julie. Congrats on your back squat PR, too!
*Way to persevere….
Mobility
WU x 1 (15 reps)
Group mobility
Strength: 3 RM Low Bar Back Squat
75-90-105-115-125-130
20# PR (have not done back squat since July 7…July was ladies month, August was Hero month and then the programming changed and I seem to have missed every back squat day since then…)
WOD: AMRAP 5 min
30 consecutive DU (scaled to 5)
Score: 3 (yay)
Cashout: NFT 1 arm presses @ 30# (15 reps/arm)
Nice PR Melissa!
Sweet! Good work!
Big back squat PR Melissa! That’s awesome!
mob wux1 15 rep
group mob
strength back squat
3 RM
135-185-205-225-235
AMRAP in 5 min
2 in a row one time
cash out NFT 1 arm press @35 # 15 rep each arm
Mobility
WU x 1 (15 reps)
Back Squat x 3
80-85-90-95-100-105
PR of 35# (thanks Kevin for the push & tips)
AMRAP 5 mins
– 30 consecutive double unders (scaled to 1)
Score: 24 (I had never done one before today!)
Cashout: 1 arm press (15 per arm) – 20#
Great Job BJ big PR on your Back Squat!! And DU!
Way to go BJ! 🙂
WOW! Huge PR on your back squat, BJ! Nicely done 🙂
Yeah BJ!
Thanks. Kevin pushes me lift what HE knows I can!
Mobility
WU x 1 (15 reps)
Back Squat x 3
110-130-145-160-175
AMRAP 5 mins
– 30 consecutive double unders
Score: 1 rounds
30-12-4-3-10-5-10-20-5 etc etc
Cashout: 1 arm press (15 per arm) – 40#
Mobility
WU x1( 15 reps)
Calf smash (Sorry for giving you so much pain Jackie)
Back Squats Low Bar:
95-115-130-140-150(PR for Reps!)
WOD: AMRAP 5 Min
-30 Consecutive DU
Total Rounds: 10
Cashout: 1 arm press @25# (15 per arm)
Great Job 5:45! Thanks Amanda!
No worries, as much as it hurts and I want to vomit…. It actually feels good after
Great numbers on Back Squat and Double Under’s Stéphanie!
WOW! Great work on the DU!
YAY Steph! Nice work on the back squat. You are getting stronger every day. Sweet score on the WOD too.
Mobility
WU x 1 (15 reps)
Group mobility: 45# calf rolls – These were very painful tonight.
Strength: 3 RM Low Bar Back Squat
75-90-105-115-125-135 (10#PR)
WOD: AMRAP 5 min
30 consecutive DU (scaled to 20)
Score: 0
Cashout: NFT 1 arm presses @ 20# (15 reps/arm)
Mobility + WU + calf & quad smash
Strength low back squat 3rm
75-85-95-105-110-115
10# PR! 🙂
AMRAP 5 mins
30 consecutive DU’s
… Yea right!
Aimed for 1 and got 1 the entire time
Cashout: 1 arm press 15×20#
Nice work on the DU and you didn’t get frustrated! 🙂
Haha it’s true! I was surprisingly able to not swear during this WOD 🙂
Mob + WUx1
Calf Smash
Backsquat 3-3-3-3-3
245-265-285-305-315×1 (matched 1RM)
WOD Rx = 6
Cashout:
– 1-arm KB(40#) press x15 ea. arm
– GHD Situps 2×15
– GHD Hip Ext. 2×15
You actually did 1 at 325. Good job
Right, typo. 325×1 it was.
mob
wu
group mob
low bar back squat 3rm
225,245,265,285pr,305pr
Felt good tonight squatting although the bar had sit right over the tear on my hand. good job tonight rack 1 you guys really pushed it. as Lora said she could feel the testosterone coming from our bar.
amrap 5 min du
tried for 30 reps got 0 rounds
had a couple mid 20’s and a bunch of mid teens but no big numbers tonight
There was nothing but a fog of testosterone around your bar. I was afraid to get too close, for fear I might grow a beard….or worse.
With a 305# 3RM back squat I never want to hear you whine about your torn hand again….k? ;-P
Backsquat 3x 95,105,115,120,130,140,150 (Thanks for sharing the bar with me Heidi! You always push me! 🙂
WOD : AMRAP of 30 DU in 5 min.
The highest amount I did in a row today was 7. WIll have to start practicing DU at the end of my WOD’s again, I have lost the gains I was making 🙁
Good work 6am crew! Thanks for the correction on form Kevin.
Mobility
Group Mobility
Low Bar Back Squats x3
185-225-245-265-275-285-295
WOD
9 Rounds
Mobility
Strict pull ups 4-3-4-4-3-3
Group mob – calf smash and thigh smash with barbell
Strength: 3RM Back Squat
135-185-205-225-245 (PR for reps)
Great sharing a bar with you Gabe, Jeremy, Adam and Jeff
WOD
5 min AMRAP
30 consecutive DU’s
Score = 9 rounds
Cashout – 1 arm KB press @ 30# (15 reps each arm) and some calf stretching.
Good job on the DU’s Lora!!
Great numbers Lora!
Wow! Good work Lora!
Mob
Wux1
Calf smash with steph
Strength back squat
85,95,105,110×2 failed on the 3rd. Then went for 115 PR for 1. That’s a 10lbs PR in less than a month!
Thanks Amanda , Leslie and Tom for the encouragement ! It was needed. And sorry I bailed on one lift, nerves set in and I left… Oops 🙂
WOD doubles
5min AMRAP
3×1 and that ladies and gentlemen was also a PR! 3 doubles …
Thoughts on WOD , frustrating!
Great class Amanda thanks
Jackie – quick question: wall balls or DU’s? Which do you like most? And…..go!
(Just kidding! 😉 I admire your tenacity. Congrats on your back squat PR AND your DU PR)
Good question. I hate them equally the same! The only difference is doubles are frustrating and wall balls just plain suck!
2014, I would like to master at least 10 doubles and sweet ……. do a proper wall ball at least once! Lol either way it’s a good work out even if I do t master either 🙂
LOL! I have a good feeling about 2014 for you! Look out wall balls and DU’s 🙂
WU x 1 (15 reps)
Back Squat x 3
225-245-265-285-305(1) 5# PR
great job Craig, Chris, and Mario!
AMRAP 5 mins (scaled)
2 consecutive double unders
Score: 0 rounds
High bar back squats 3 rm to 145#
( felt great!)
Wod: aimed for DU rounds of 30
Score:0
Got to 26 once and low 20s another time
One arm presses with 25#
Left: 9+6
Right:11+4
Back Squat: 3RM
95-115-135-155-165-175
Nice sharing the bar with you Jay and Brendan.
WOD: 11 rounds…almost had 12 rounds. Tripped at number 27 on round 11 and had to start over!
Good work Corinna!
Nice 11 Rounds!!
Nice! I knew you would get at least 11 rounds! 😀
Thanks ladies!
WU x 1
Backsquats (Smolov Jr program)
8 sets of 4reps at 205#
WOD: did 7 sets of 30
Back squats
5x 115-130-140-145-150
WOD: did 6 sets of 30. Was happy with that. And it was a fun class.
WU x 1
Back Squats x 3
95-105-120-130-140
WOD: Did my first set and got 30, but it was not to be repeated. I never made it past 17 on subsequent rounds.
Mobility
LaCrosse ball on calves and shoulders
Group calf smash
Back squat ( wide grip. I had a hard time racking the bar)
135 -185 stopped
Wod. Du amrap 5 mins
30 du – 0 got to 28 2 times.
Thanks for sharing the bar Lora , Adam, Gab and Jeff.
Thanks Jeff for showing me how to work on the skin the cat for shoulder mobility.
Fun class Amanda
Mob + WUx1
Calf Smash
Backsquat 3-3-3-3-3
135, 155, 185, 205, 225
WOD Rx = 6
missed two others in the high 20’s
Cashout: One arm KB press @ 35lbs x15 each arm.
Back Squat x3
85 – 95 – 105 – 110 – 115 pr (was still light but a 10# pr)
WOD
aimed for 5, got it once and many 4s
15 1 arm KB presses/arm @ 25# NFT
Back Squat x3
225-245-265-275(2)-275(2)
AMRAP in 5
30 cons. DU
Finished 4 rounds successfully
1-arm press @ 35#
Right – 15
Left – 15
Back Squat X3
135 – 185 – 225 – 275 – 295
AMRAP in 5
30 cons. DU
Finished 1 round successfully,
I blame this totally on… um…. something, Yea, I just didn’t do it :D. too much performance anxiety. I got a bunch of 24’s and even a 28 though, so I was kinda close.
Oh and 15 – 1 arm Press @ 45#
mob wux1 15 rep
group mob
strength back squat
3 RM
135-185-205-225-245×2
AMRAP in 5 min
5 in a row 4 times
cash out NFT 1 arm press @40# 15 rep each arm