Lifestyle Challenge starts today! Best of luck to everyone. If you need some guidance/inspiration, feel free to check out our Paleo blog – http://cfmpaleochallenge.wordpress.com It will be updated with lots of useful tips and info throughout the challenge.
Skill – Tall Cleans 3 x 5 reps
Strength – Split Jerks 5 x 3 reps
70-75-80-85-85%
AMRAP in 10 min
2-4-6-8-10-etc…
Squat Cleans (60% of 1RM)
Toes to Bar
Sorry for the late notice but can you please cancel my 6 am class.
Please cancel my 6am, wrist is too sore for today’s workout, thanks
Please cancel my 7am. Sick with migraine, thanks a lot
Mob + WUx1 + group WU
Skill – Tall Cleans 3 x 5 reps: 35 bar
Strength – Split Jerks 5 x 3 reps
70-75-80-85-85%
80-85-90-100
Ran out of time to do 105. 100 wasn’t too pretty anyways lol.
AMRAP in 10 min
2-4-6-8-10-etc…
Squat Cleans (70#)
Toes to Bar
got 3 of 12 T2B.
T2B felt awesome today!! They have finally clicked and was able to string many together in a WOD. that’s a first.
Squat Cleans however… were not so great. My legs were sore from yesterday’s deadlifts.
Awesome WOD.
Thank Mario!
Needed to put makeup on my collar bone this am…. Jerks and Squat cleans scratched me lol.
Mobility
WU x 2
Group WU
Skill – Tall Cleans 3 x 5 reps: 35# bar
Strength: Split Jerks 5 x 3 reps
55, 65, 70, 75, 80 (wasn’t feeling very strong this morning)
WOD: AMRAP in 10 mins
2-4-6-8-10-etc.
Squat Cleans @ 55#
Toes to Bar
Total: 12 Squat Cleans, 6 T2B
Happy to do T2B in a WOD.
Nice to be back after another 2 week gap!
Great job everyone! Thanks Mario 🙂
I dont know if you noticed but I was chasing you…. lol 😛
Always fun working out with you Val 🙂 Good job this morning!
Mobility
WUx1
Group WU
Skill: Tall Cleans 3×5 w35# barbell
Split Jerks 5×3
70-75-80-85 out of time for 90
WOD: AMRAP 10min
2-4-6-8-10-12…
-Squat Cleans @75#
-T2B
Finished the round of 12’s +10 Squat Cleans
Total Reps: 94
Cashout: Couch Stretch
Stayed for the 8:00 Lab to work on MU’s!
Well played!! you should of booked for 6AM! Would of been fun to race ya 😛
Lol your right!! Next time!!
Mobility
WU x1 + group wu
Skill: Tall clean with 35# bar 3x 5reps
Split Jerk 5 x3 reps
75-80-90-95-95
WOD: AMRAP 10 min
2-4-6-8-10…
Squat clean @ 75#
Toes to post
72 reps
Mob
WU X 1
Group WU
Skill: Tall Cleans 3 X 5 @45
Split Jerks:
115 – 135 – 145 – 155 – 155
Nice sharing the bar with you Shawn
WOD: AMRAP 10min
2-4-6-8-10-12…
-Squat Cleans @115#
-T2B
84 reps
Originally wasn’t going to come today but saw the opportunity to work on Split-jerks so decided to jump on that! That WOD was brutal on the lo mein especially after the 80 dead-lifts yesterday!
Thanks Mario!
Thanks for recording me while I did my set.
NP! and thanks for showing it to me! thats a must have app!
Mob
WU X 2
Group WU
Skill: Tall Cleans 3 X 5 @45
Split Jerks:
115 – 135 – 145 – 155 – 155
WOD: AMRAP 10min
2-4-6-8-10-12…
-Squat Cleans @100#
-T2B
70 reps
Could hardly catch my breath
Please cancel my 4:15 Thanks … Sorry 🙁
Mobility
WU x 2
Group WU
Skill – Tall Cleans 3 x 5 reps: 35# bar
Strength: Split Jerks 5 x 3
70-75-80-85-85
WOD: AMRAP in 10 mins
2-4-6-8-10-etc.
Squat Cleans @ 70#
Toes to Bar
Total: 66 reps
Warmup (a quickie)
Tall cleans (loved these and see how they will improve everyone’s clean)
Split jerks (3) 85-90-100-105-105
WOD with 85lbs
12 rounds plus 4 cleans
84
Great class. Loved everything about this class. Loved the skill, strength, WOD, and coaching.
Thanks!
Great job!
Mobility
WUx1
Group WU
Skill: Tall Cleans 3×5 w35# barbell
Split Jerks 5×3
45-50-55-60-65#
WOD: AMRAP 10min
2-4-6-8-10-12…
-Squat Cleans @55#
-toes to post
Finished the round of 12′s +6 Squat Cleans
Total Reps: 90
MOB + WU × 2
Group WU
Skill: Tall Clean with 35# bar
Split Jerk
70, 75, 80, 85, 90%
35, 40, 45, 50, 55# (fun with Ginette)
AMRAP 10 min
2-4-6-8-10…
Squat Cleans @ 35#
T2P
14SC & 1 T2P
Fun morning!
Split jerks:
85-90-100-105-105
Great job John & Gilly, thanks for sharing the rack.
WOD with 85#: 62 reps
After watching the spring fling and today’s WOD, Dave cannot get over how much better my lifts are. He said that my technique has improved so much in the past 9 months. Thank you to all the coaches and watchful eyes at CFM. Your cues, tips and encouragement has made me such a better crossfitter. Thank you! Now that being said…I still have a ways to go…cough cough OHS and snatch…cough cough. 🙂
Thanks Gill! Being consistent helps too, glad to see your face more often!
I was JUST thinking that today, how much your split jerk has improved!! And you look much more confident with the heavy weights. I’m very proud of you!
M+WU
Group Mobility
Strength
Tall clean 3×5 reps (15lb)
Split jerk 5×3 reps
70 – 75 – 80 – 85 – 90
35lb-35lb-35lb-40lb-45lb
WOD: AMRAP in 10 mins
2-4-6-8-10…
Squat clean
Toes to post
Total reps: 114
Good luck to everyone on the challenge…could it be that it’s made my mum grumpy already? 😉
Pretty sure she was already grumpy
My first week doing the challenge…I went through a sugar withdrawal. I wasn’t nice for a few days. No joke!
I’m sure it’ll pass…a daughter as sweet as hers will certainly help with her withdrawal!
😉
WUx2 + group WU
Skill – Tall Cleans 3 x 5 reps
Strength – Split Jerks 5 x 3 reps
145-155-170-180-180
AMRAP in 10 min
2-4-6-8-10-etc…
Squat Cleans (125#)
Toes to Bar
total reps: 70
mob wux1
group mob wu
tall clean 3×5
split jerk 5×3 rep
120-130-140-150×1 last two wasn t landing rigth
WOD AMRAP in 10 min
2-4-6-8-10
squat clean 95#
toe to bar
total : 92
WOD at CF Xclusive
Endurance Wod:
Amrap in 30 minutes
Row 500m
10 overhead left arm alternating lunge
10 overhead right arm alternating lunge – scaled to 10 KBS
10 kettle bell swings
Used 35#
5 Rounds even.
Big class at the 7 a.m. Word must be out how awesome we are lol!
Skill: Tall cleans
Strength: split jerk 5 x 3 reps
85-85-100-105
Feeling more solid in the split. Lower really is more stable
– mob
– WUx2
– Group WU
Tall cleans with bar: 3×5
Split jerk x3
100-110-115-125-125
WOD @95# –> 63
Mob + Wup x 1
Group Bergener Wup
3 Position Cleans
50% – 45lbs – Wup
5 rounds at 65% – 55lbs with 1 min rest in between sets
Snatch Balance (1 rep max)
15lb bar
25, 35, 40, 45
Snatch Balance
75% of 1 rep max – 30lbs
2 reps for 3 sets
Clean + Jerk
60, 65, 70, 75, 75 (3 reps each)
Cashout – 10 wallballs @ 14lbs and 9.5 to 10 feet
2 min of double unders – longest stretch unbroken today 26 (rest were 6s and 3s)
I meant Split Jeks – not clean jerks
Oly Class
Mobility
WU x 1
Foam rolling
Burgener WU + extra with 35# bar
3 position cleans
35-55 as WU
65% x 5 (1 min rest) @ 65#
Snatch Balance 1RM
35-45-55-65 (65s were not wonderful…)
Snatch Balance 75% of 1RM
3 x 2 reps @ 45# (these felt good)
Split Jerks x 3
70-75-85-90-90
Oly Class
Mobility
WU X 1
More mobility
Burgener WU + skill transfers with 45# bar
3 Position Clean
5 rounds with 1 min rest between rounds @ 145#
Snatch Balance 1RM
45-65-85-105
Snatch Balance 3 x 2 @ 75% = 75#
Split Jerks 3 X 5
70-75-80-85-85%
170-180-195-205-205
Oly Class
Mobility
WU X 1
More mobility
Burgener WU + skill transfers with 45# bar
3 Position Clean
5 rounds with 1 min rest between rounds @ 175#
Snatch Balance 1RM
45-95-135-155-175pr-185(f)
Snatch Balance 3 x 2 @ 75% = 145#
Split Jerks 3 X 5
70-75-80-85-85%
155-165-180-190-190
Mob, WUx2
Group WU
Tall cleans with 35# bar – 3×5
Strength – Split jerks 5×3
85 – 90 – 95 – 105 – 105
Thanks Amanda and Gillyon for sharing the rack 🙂
WOD – AMRAP in 10 minutes
2 – 4 – 6 – 8…
Squat Cleans @ 60% – 75#
T2B – scaled to T2P
Total score: 69 (10s round + 9 squat cleans)
mob wux1
group mob wu
tall clean 3×5 empty 45# bar
split jerk 5×3 rep
120-130-140-150×1
WOD AMRAP in 10 min
2-4-6-8-10
squat clean 120#
toe to bar
total : 72
(10s completed, did 12 SC)
Mobility
WU
tall cleans 3×5 (35# bar)
Split jerk 5×3
55-55-60-65
WOD @ 40# & T2P
Total 66
Mob
WU X 1
Group WU
Skill:
Tall Cleans 3 X 5 @35lbs
Split Jerks:
95-100-105-110-115(form was not that great)-115 (repeat – form was better)
Nice sharing the bar with Helen & Jenna!!
WOD
AMRAP 10min
2-4-6-8-10-12…
-Squat Cleans @75lbs
-Scaled: T2P
89 reps