WU
Practice with the Snatch (love this 🙂 )
Able to get 115# snatch (PR)
WOD: 17:40
did as Rx’d for 1st round (ie 115# snatch x5 – but was not safe for me or shoulder so went with C&Js)… Lung burner people!!!
Have a wonderful day and CONGRATS to the fellas on becoming Coaches, and all others who did their CERT….. Lata!
We’re back! What a great weekend with Rob and Pat! This was my second Cert and have no regrets for going again. Learned some new things, refreshed some old and can’t wait to get back to the gym. Doing a WOD can wait a day though… still pretty sore from the weekend. I’ll see some of you this afternoon.
Yesterday we did a team WOD…
Rob, Pat and I teamed up with another guy.
AMRAP 6 minutes:
Wall Balls (20#)
KBS (53#)
Run 200m
Rest
One guys runs 200m. During that time the other partners are doing wall balls, kettlebell swings or resting. Rotate spots after each run. Short WOD but effective!
A few highlights from the Cert…
Dave Lipson (huge!), Pat Sherwood, Russell Berger and the other trainers.
Visits from Camille Leblanc-Bazinet,
Anthony Bainbridge’s 525# back squat (he said he wasn’t going heavy),
Russell Berger’s 210# snatch (Russell is not a big guy)
Amazing weekend in Montreal with Jeff and Rob. I can’t wait to find out if I passed so I can start helping out at the gym.
I second the highlights mentioned by Jeff and I’ll had a few more:
– Few good conversations with “crossfit celebrities”
– Dave Lipson’s warm up drills (felt like I was in the military)
– running 1k downtown Montreal along with 50-60 other crossfiters
– Witnessed a guy who was told 5 years ago that he would probably never walk again, got out of his wheel chair after 2 years, started crossfit less than 6 months ago, went from 6″ to 20″ box jumps, ran 1k with us, learned the kipping pullup AND did “Fran” in 11 minutes with a 15lbs barbell. This guy was legit!
– Getting yelled at by Dave Lipson while doing “Fran”
– Realizing I have a “man crush” on Dave Lips.. wait did I say that out loud??
Heather S
You guys make me laugh!! Congrats you guys on putting yourself out there. Look forward to tapping your knowledge in the gym.
Jamie
Mobility
Run 400m
CFWU x 1
Burgerner WU x 3
Strength – Practice Power Snatch x 3
45-65-85-105-115-125
WOD – 7 rounds
200m Run
5 Power Snatch 95#
10 Hand Release Pushups
15 Box Jumps 24″
Run 400m
WUx1
Burgenger WUx3
Practice Power Snatch
WOD 7 Rounds
200m run
5 Power Snatches (scaled 65#)
10 Hand Release Push ups
15 Box Jumps (20#)
T= 25:06??? I dunno, didn’t write it down…Was a little over 25:00
Kevin
Correct time.
Heidi
WU x 1 / 400 m run / Burgener WU with stick & then 35#
Practice Power Snatch @ 55#….decided that would be plenty of weight for the WOD
WOD:
7 Rounds
200 m run
5 Power Snatches (55#)
10 Push Ups (hand release)
15 Box Jumps 20″
Time: 22:31
Running after the box jumps….uggh! That really slowed me down. Really liked this WOD.
Sounds like a great weekend in Montreal for the guys. Congrats.
Steph G
mobility
Run 400 run
Burgener warm up x3
Practice power snatch
15-25-35-45-55
WOD scaled to 5 rounds
200 m run
5 Power Snatch #55
10 hand release push ups
15 Box Jumps 18 inchh
Time = 19:40
Slow push ups on toes, box jumps where done at a good pace. The power snatch felt heavy enough. WOD was a killer, felt like I was gonna meet pukie. Was hoping for the 7 rounds but got a cramp in my arm…
Thanks Marc for the great tips 🙂
Mel
Wux1/ 400m Run/ Burgener WU with stick then with #45.
Practice power snatch: 45 x5 – 55 x3 – 65 x3 – 70 x3 – 75 x3. I could have gone heavier, but ran out of time.
WOD: 7 Rounds
200m Run
5 Power snatches (#65)
10 H.R. plank pushups
15 Box Jumps (21” – had the black box with the blue #45 on it)
Time: 27:00
I had a really hard time catching my breath on this one, but I feel pretty good about my form on the power snatches throughout. 🙂
Practice power snatch:
Tried a few reps at 45 and 65. At 65 my back was feeling a little weird so I chose to do the workout at 45 and work on form rather than weight.
WOD: 7 rounds
200m run
5 Power nnatch @ 45#
10 Hand release pushups
15 Box jumps 24″
Time: 21:34
Ron
Run 400m
Wu x 1
Burgener WU x 3
Practice power snatch and got to #85, (never did a power snatch in my life and I know it’s going to take me many reps to get the technique down)
WOD: 7 Rounds
200m Run
5 Power snatch #85
10 Hand release push ups
15 Box jumps #24
Time: 21:55
Owen
WU x 1
Bugener warm up
Practice Power Snatch…up to 85#
WOD: 7rnds…scaled to 5 (knee was not good)
200m run …subbed 20 lunges
5 pwr snatch 65#
10 hand release push ups
15 box jumps…”black Box”
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…
Congrats on your cert guys!!!
Nice rabbit ears Sherwood 🙂 Looking good ladies but Rob it wouldn’t hurt to smile or is it you being angry at Mme Fran?
MOB
Run 400m
WUx1
Burgenger WUx3
Practice Power Snatch
Practiced Box Jumps 12″ for 7 practice jumps
5 Rounds
200m run
5 Power Snatches
10 Pushups
15 Box Jumps (8 inch)
T= 22:52
Congratulations on your certifications Coaches Patrick and Rob 🙂
Built up to 115 power snatch
Wod as rx’d
16:53
Tough on lungs. Good race this morning guys!
Congrats on the Cert Pat and Rob!
Looks like a good one…
Congrats on the cert guys! Great job! 2 more awesome coaches is great news for CFM!!!
🙂
I agree with Pikachu.
Pat, I sure hope you managed to pass the written test or you will be disappointing the masses.
You’re welcome princess 🙂
LOL!
WU
Practice with the Snatch (love this 🙂 )
Able to get 115# snatch (PR)
WOD: 17:40
did as Rx’d for 1st round (ie 115# snatch x5 – but was not safe for me or shoulder so went with C&Js)… Lung burner people!!!
Have a wonderful day and CONGRATS to the fellas on becoming Coaches, and all others who did their CERT….. Lata!
We’re back! What a great weekend with Rob and Pat! This was my second Cert and have no regrets for going again. Learned some new things, refreshed some old and can’t wait to get back to the gym. Doing a WOD can wait a day though… still pretty sore from the weekend. I’ll see some of you this afternoon.
Yesterday we did a team WOD…
Rob, Pat and I teamed up with another guy.
AMRAP 6 minutes:
Wall Balls (20#)
KBS (53#)
Run 200m
Rest
One guys runs 200m. During that time the other partners are doing wall balls, kettlebell swings or resting. Rotate spots after each run. Short WOD but effective!
A few highlights from the Cert…
Dave Lipson (huge!), Pat Sherwood, Russell Berger and the other trainers.
Visits from Camille Leblanc-Bazinet,
Anthony Bainbridge’s 525# back squat (he said he wasn’t going heavy),
Russell Berger’s 210# snatch (Russell is not a big guy)
Amazing weekend in Montreal with Jeff and Rob. I can’t wait to find out if I passed so I can start helping out at the gym.
I second the highlights mentioned by Jeff and I’ll had a few more:
– Few good conversations with “crossfit celebrities”
– Dave Lipson’s warm up drills (felt like I was in the military)
– running 1k downtown Montreal along with 50-60 other crossfiters
– Witnessed a guy who was told 5 years ago that he would probably never walk again, got out of his wheel chair after 2 years, started crossfit less than 6 months ago, went from 6″ to 20″ box jumps, ran 1k with us, learned the kipping pullup AND did “Fran” in 11 minutes with a 15lbs barbell. This guy was legit!
– Getting yelled at by Dave Lipson while doing “Fran”
– Realizing I have a “man crush” on Dave Lips.. wait did I say that out loud??
You guys make me laugh!! Congrats you guys on putting yourself out there. Look forward to tapping your knowledge in the gym.
Mobility
Run 400m
CFWU x 1
Burgerner WU x 3
Strength – Practice Power Snatch x 3
45-65-85-105-115-125
WOD – 7 rounds
200m Run
5 Power Snatch 95#
10 Hand Release Pushups
15 Box Jumps 24″
Time: 22:02
800m Run
Mobility
Run 400m
WUx1
Burgenger WUx3
Practice Power Snatch
65×3,85×2
WOD : 7 Rounds
200m run
5 Power Snatches (85#)
10 Hand Release Push ups
15 Box Jumps (20#)
Time = 21:07
400m run
WUx1
Burgener WUx3
Power snatch 3x
45(5)-55-65-75-85(failed, it was all mental for that one)
WOD @ 65#
knee PU
20″ box
Time 24:14
Great job 3:15 crew!
24:14!?! Wow…very impressive. You continue to set this CF thing on fire 🙂
Wow Martine!!!! You are so on Fire!
Thanks ladies! 🙂
Awesome work Martine!! 🙂
Nice work Martine!
Good job girl! 🙂 Sorry I wasn’t there to work out with you. 🙁
I simply must get my work under control! (British accent)
400m Run
Burgener Warm-Up (Great coaching Jeff)
Power Snatch Practice with 45 & 55 (didn’t increase to my max)
WOD (Scaled to 5 Rounds) with 45#; Push-ups from knees; and 18″ Box
TIME: 19:15
Congrats to Pat, Rob and Jeff for the achievements of the weekend!!!
AND… Happy Birthday to TIM!!… If I had remembered earlier, we could have given you the gift of Burpees 😀
MOB
Run 400m
WUx1
Burgenger WUx3
Practice Power Snatch
WOD 7 Rounds
200m run
5 Power Snatches (scaled 75#)
10 Hand Release Push ups
15 Box Jumps (24#)
T= 28:46
MOB
Run 400m
WUx1 + Toes-thru-rings
Burgenger WUx3
Practice Power Snatch
WOD 7 Rounds
200m run
5 Power Snatches (scaled 45#)
10 Hand Release Push ups
15 Box Jumps (20#)
T= 28:49
Nice running the last one with you Francis! Great job everyone.
MOB
Run 400m
WUx1
Burgenger WUx3
Practice Power Snatch
WOD 7 Rounds
200m run
5 Power Snatches (scaled 65#)
10 Hand Release Push ups
15 Box Jumps (20#)
T= 25:06??? I dunno, didn’t write it down…Was a little over 25:00
Correct time.
WU x 1 / 400 m run / Burgener WU with stick & then 35#
Practice Power Snatch @ 55#….decided that would be plenty of weight for the WOD
WOD:
7 Rounds
200 m run
5 Power Snatches (55#)
10 Push Ups (hand release)
15 Box Jumps 20″
Time: 22:31
Running after the box jumps….uggh! That really slowed me down. Really liked this WOD.
Sounds like a great weekend in Montreal for the guys. Congrats.
mobility
Run 400 run
Burgener warm up x3
Practice power snatch
15-25-35-45-55
WOD scaled to 5 rounds
200 m run
5 Power Snatch #55
10 hand release push ups
15 Box Jumps 18 inchh
Time = 19:40
Slow push ups on toes, box jumps where done at a good pace. The power snatch felt heavy enough. WOD was a killer, felt like I was gonna meet pukie. Was hoping for the 7 rounds but got a cramp in my arm…
Thanks Marc for the great tips 🙂
Wux1/ 400m Run/ Burgener WU with stick then with #45.
Practice power snatch: 45 x5 – 55 x3 – 65 x3 – 70 x3 – 75 x3. I could have gone heavier, but ran out of time.
WOD: 7 Rounds
200m Run
5 Power snatches (#65)
10 H.R. plank pushups
15 Box Jumps (21” – had the black box with the blue #45 on it)
Time: 27:00
I had a really hard time catching my breath on this one, but I feel pretty good about my form on the power snatches throughout. 🙂
Your form looked awesome Mel!!! We were commenting on how awesome you were doing!! great job bud!
True story.
Thanks guys! 😀
Mobility
Run 400m
WU x 1
Burgerner WU x 3
Strength – Practice Power Snatch x 3
35-45-55-65-70-75
Thanks for the coaching Marc! Very helpful 🙂
WOD – 7 rounds
200m Run
5 Power Snatch 75#
10 Hand Release Pushups
15 Box Jumps 20″
Time: 23:03
So happy I did this as Rx’d. First time doing a WOD with a run since calf injury….so far, so good 🙂
Great job doing it as Rx Lora!
Awesome job girl!!
Great work 😉
Incredible Lora! I wished I could have seen you go!
Looks like a good sign for the calf injury!! Fingers crossed for you!
Mobility
Run 400m
WU x 1
Burgerner WU x 3
Strength – Practice Power Snatch x 3
45-65-85-95
WOD – 7 rounds
200m Run
5 Power Snatch 85#
10 Hand Release Pushups
15 Box Jumps 24″
Time –> 25:00 ??
Exact time unsure since I was going for extra round. Realised it as I was comming in from the 8th 200m run.
Row 1000m time –> 4:03
Geat job 6:30 crew!
Congratulations Pat, Rob and Jeff on passing your Level 1!
Welcome new coaches Rob and Pat!
Happy Birthday Tim!
WOD: 7 Rounds
200m Run
5 Power Snatch @115
10 Hand Release Push ups
15 Box Jumps 24″
23:05
Wow, pretty brutal. What’s with all the running and jumping? 🙂
WOD Rx’d -> 18:35
Happy B-Day Tim. I’ll do the burpees next class. How old Tracy?
Nice time!
We 4:15ers missed out on doing 45 burpees 🙂
WU x 1
Burgener WU x3
Practice Power Snatch 35-65-75 not enough time to go heavier, so I stuck with 65 for the WOD
WOD scale 5 rounds
200m run
5 power snatch (65#)
10 hand release pushups
15 Box Jumps
Time: 22:17
Gross! It was so hot in there I felt like I was over heating!
400m run
WUx1
Burgener WUx3
Practice power snatch:
Tried a few reps at 45 and 65. At 65 my back was feeling a little weird so I chose to do the workout at 45 and work on form rather than weight.
WOD: 7 rounds
200m run
5 Power nnatch @ 45#
10 Hand release pushups
15 Box jumps 24″
Time: 21:34
Run 400m
Wu x 1
Burgener WU x 3
Practice power snatch and got to #85, (never did a power snatch in my life and I know it’s going to take me many reps to get the technique down)
WOD: 7 Rounds
200m Run
5 Power snatch #85
10 Hand release push ups
15 Box jumps #24
Time: 21:55
WU x 1
Bugener warm up
Practice Power Snatch…up to 85#
WOD: 7rnds…scaled to 5 (knee was not good)
200m run …subbed 20 lunges
5 pwr snatch 65#
10 hand release push ups
15 box jumps…”black Box”
time 15:40
**done Sept 30th as change for change
WUx2
Strength: Snatch work!
45-50-55(3)-60(2)-65(5)-70
WOD: (Change for change; wod from Sept 26)
5 rounds (scaled from 7)
200m run
5 Snatch (55#)
10 hand release pushups
15 box jumps (20″)
T = 20:38
I loved this workout! (well except those damned box jumps)
and a note for next time: I could have used a little more weight for the snatch