Heat list will be posted later today.
We have reserved 5 Bridges Restaurant in Riverview for March 27th, immediately following the last Open WOD. They need to know how much awesomeness is coming, so I’ll put up a sign-up sheet on the warm-up board. Please sign up before next Friday.
Regular Class
Bench Press
5 x 4 sets @ 80%
3 rounds
15 Cal Row
10 Burpees over Rower
*8 min cap
Compare to June 18/14
15.4
All athletes and judges – please watch this video before arriving at the gym.
If you plan on scaling, just let your judge know before the workout begins.
[youtube=https://www.youtube.com/watch?v=sxuIbAkg4bU]
For those doing Rx’d tonight, some great tips on HSPUs in this video.
https://vimeo.com/122716976
Thanks!
Thanks, was able to practice a few at lunch. I hope I got it.
Please cancel me for 8:30
Here are my tips and tricks for tonight (scaled version)
Pacing – Never go to failure (ever). However, try to keep the push presses to 2 sets (6+4). Cleans can be touch and go. Or singles with no break (just setup time). Any rest should be between movements (5-8 seconds).
Technique – There are no jerks for the Push Press. So make sure you snap the knees back hard so they don’t rebend. The PPs will fade first, so let your lower body do the work. The cleans will feel light (at first). Avoid muscle cleaning them as that will fatigue your upper body (which you’ll need later on). LAND under the bar every single rep.
Mobility – Pec ball, Hamstring smash, Calf smash, T-spine roll
Warm-up – Row 3-5 min, Regular warm-up with ring rows, light presses and push presses, build up to clean weight and push press weight
Advice – If you can do 1 HSPU, do it. Kip the living crap out of it. Scaled – just keep moving. No long breaks, you won’t die. It’s only 8 minutes.
Peace, love and push presses!
Regular Class
Bench Press
5 x 4 sets @ 80%
135×5 WU
170-170-170-170
3 rounds
15 Cal Row
10 Burpees over Rower
Time = 5:02
WUx2 plus mobility
Strength: handstand progressions to strict handstand push up
For time:
500 m run
150 DU
50 burpees
Time: 7:28
I should have paced this one! The run was good, the DUs were bad (kept messing up) but the burpees were unbroken. That probably wouldn’t have happened without the cheering squad I had from people picnicking in the park haha.
I need a volunteer for tonight. Your sole job is to re-apply the chalk lines during the workout. Cannot be shorter than 5’3. Thanks!
15.4 -scaled
106
Thanks for ‘coaching’ me with breaks Josh! 🙂
Loved the scale version. Great work everyone!!
15.4 scaled
106 reps
Great job everyone 🙂
You killed this Elba!!! I gotta say, it’s a bit humbling when the very pregnant mama in the crowd kicks your ass on this WOD 🙂 Great job, and you were even dancing in out during your rest between sets.
AMAZING, Elba!!
Wow! Love the story you are telling as you crush these open workouts while being 7 weeks away from having a baby. You are an inspiration Elba.
Open 15.4 scaled
95 reps
Great job everyone! Thanks Marcel 🙂
You’re very welcome, great work.
Fast and furious. Nice work Kelly, and great form all the way. 🙂
WOD 15.4 Rx = 50 reps
Mobility
Wu
WOD: 15.4 scaled
100 reps
Atta girl. Good push.
Let’s get you doing some HSPU. 🙂
15.4 scaled
78 reps!
I just looked up my 1RM for push press (didn’t do this before… good thing!) It’s 65#… I think I need to retest that!!!
Nice, Baukje!
Nooner
Bench x 5 @ 135#
WOD:
3 rounds of
— 15 cal row
— 10 Burpee-Over-Rower (tough!)
Time: 4:42
Rower reset RIGHT before I started rowing but I kept going. Quick lung & quad burner for sure!
15.4 scaled: 60 reps
Thanks for judging Heidi!
You did great Laura. Way to gut it out until the very end.
You did amazing Laura. Nice cheering from your daughter, who you are setting a fine example for. 🙂
Great job Laura!
So fun at the gym tonight…a mighty cheering crowd!
15.4
Masters RX
65# Push Press
75# Clean
37 reps
Did the RX because the coaches (Jo, Amanda, Kevin and Patrick), believed in me more than I believed in myself. Thanks so much. You are truly special people.
Thanks for judging Patrick! Another one in the books. I think the thrusters are looming large for 15.5. 🙂
So proud of you for jumping up to the masters RX. I knew you could do it. That’s what the open is all about.
You were fantastic, never doubted you for a second!
Great job Jackie!!!
Way to go!
Jackie, I’m so proud of you. Really. You’re awesome. And so much fun to coach.
15.4 – scaled
Reps = 80. Thank you for the push Tara 🙂
I have to say it was a great night again seeing so much support and personal goals being met, but I also have to put a shout out to Cara. What you showed us in the final round with your pure determination, drive, and unwillingness to give up made me so proud of you.
I think you must have the heart of a lion!
awwww thanks Jen, that really means a lot!!! Can’t give up when you have that amazing support from CFM cheering in the background.. even after so many failed attempts. Everyone’s support was incredible once again 🙂
WOD Rx
31 reps
Really, really happy! I haven’t had much practice with Rx HSPUs and 125 # is my 1RM for cleans. Great effort tonight Cara!!! Amanda you are a superstar! Everyone pushed so hard! Great night 🙂
The whole effort was impressive Maria….but those heavy clean being lifted by that little body, that was awesome! Congrats.
Thank you! Thanks for the cheers I could hear you when I was doing my cleans!
When I grow up I want to be as strong as Maria…and as tough! 🙂
Well done Maria.
Thanks Maria and thanks for judging me and encouraging me for the longest 8 minutes of my life haha
Scaled:
8 Min. AMRAP
10 Push Presses @ 65#
10 Cleans @ 75#
90 Reps
Thanks for the encouragement Pete. My goal was 4 rounds, so was happy to surpass.
Another great night at CF Moncton for the open. I had the pleasure of judging Amanda and her HSPU were super fast & strong and completed without hesitation. Very impressive Amanda!
Also, a shout out to my 6 a.m. buddy Natacha who did her first Rx’d HSPU tonight. Woot! Woot!
Thanks Heidi! Good work on all fronts: woding, judjing and cheering !!!
Strong performance as always Heidi. PS, we grow some pretty awesome Crossfitters at 6 am!
Great job Heidi, and thanks for your excellent judging, again!!
Now wow!! I left the gym tonight singing: “everything is awesome”!!
I did something iwas afraid of and wasn’t sure i could handle!! Feels awesome! Thanks Joanna for the push and the tips!!
Great job everyone!!!
Oh ya! 15.4 rx’d: 24 reps!!
You were awesome!!
Awesome! You are much stronger than you give yourself credit for, great job 🙂
It was fun to watch you Natacha
Nice work Natacha!! I was happy to see you doing this one RX!!
We loved watching your performance Natasha and cheering you on! Excellent, excellent job.
15.4 as Rx’d
18 reps
Was unsure how it was going to go but happy I got over 2 rounds.
Great performance again by all who tackled 15.4!
Great work Gabe determined effort.
Wow Gabe that’s a heavy WOD! Nice work buddy!
Nicely done Gabe. I could tell you were happy. Heavy stuff!
Marcel said it well, determined effort. Great job Gabe!! Love watching you give 110%.
15.4 scaled : 102 reps. Sad I had to leave early!
so strong. Great job!
15.4 Rx
61 Reps
Ah yes, have to shout out to Amanda for taking up my crazy husband and his rowing/beer chugging challenge. Well done.
Is there video of this throwdown?
Indeed there is. I don’t know if it has made its way to the interwebs
I don’t think it NEEDS to make it’s way to the Interwebs.
I can put it on the interwebs but assumed that Kevin would like the honours
Jo, you are amazing.
First time doing a HSPU since October. Thanks for the tune up Vanessa.
Rx’d
49 reps
Tied Amanda 🙂
That was a long way up the wall to push your feet! Loved watching the last heat…everyone was digging deep for sure. Nice work Kevin.
15.4 scaled
83 reps
Wow. Push presses get heavy.
Great job tonight everyone!!!
WOD RX’d: 49 reps.
REALLY happy!!
ps – I’m still smiling about the awesome cheering section on the other side of the room. You guys are so awesome!!
You are on fire Amanda! I think you are in some kind of Crossfit groove these past few weeks! Great work. 🙂
15.4 scaled
87 reps – still feeling affects of cold
great job everyone!
15.4 scaled
98 reps
Thanks Pete for being a great judge!! Everyone did amazing!!
great job Alaina!
15.4 as Rx
2 reps
I definitely went into this with higher hopes then maybe I should have (thought I would get to at least 1 round of cleans) but it was much more difficult then I imagined…between hitting the line and staying on a wall, man oh man it wasn’t working for me. Even so I’m so happy to have tried it and gave it my best effort…and I cannot begin to thank all the amazing people in our gym who were cheering when I finally got rep 2 around the 7 min mark. I also can’t even tell you how many hugs I got after it was over, the whole thing was overwhelming (hence my first CF tears…..) another night at the gym that makes me so happy and thankful to be apart of CFM. THANK YOU to everyone 🙂
15.4 Scaled
150 reps
Kim, you are untouchable! Amazing!!!!!
WTF!!!!
Wod 15.4 rx’d
70 reps.
Super pumped I could do handstands!
Thanks alot Patrick for judging and to everyone cheering on!!
15.4 scaled – 97 reps
15.4 RX’d (on Monday)
32 reps.
While I don’t like the word “failure” I am not sure how else to explain my shoulders and arms during the hspu. Clean were remarkably smooth.