Almost Game time!

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AMRAP in 20 min
5 Hang Power Cleans (155/105#)
1 Muscle-up
1 Muscle-up

Compare to Jan.19/12

New member Matt is really enjoying CF!
New member Matt is really enjoying CF!

74 thoughts on “Almost Game time!”

  1. Mob

    Strenght- Front SquatsX5


    Thanks for the Tips Chantal!!

    AMRAP in 20 min
    5 Hang Power Cleans 55#
    1 Muscle-up-scaled to 3 Pullups, 3 Dips
    5 HSPU-Scaled to 10 Hand Release Push Up
    1 Muscle-up- 3 Pullups, 3 Dips

    Total: 8 Rounds

    First Class back in 3 weeks it was a GOOD ONE. Nice seeing new faces at 6am 🙂 First class with Coach Mario- Great Job!! Also Thanks to Chantal Teachers Pet for telling coach that the scaling was not 1 Pushup but 10!! Still Love ya tho 🙂

    1. I didn’t want to be the bearer of bad news – but yet wanted to be able to compare to my last resuls accordingly. Sorry guys, but I meant it when I said I loved yous! *sad puppy eyes*

  2. Wux2

    MU transition practice
    Hang Power Cleans

    135×10 – 155×5 – 165×5

    AMRAP in 20 min
    5 Hang Power Cleans 135#
    1 MU
    5 HSPU-Scaled with 25# plate and ab mat.
    1 MU

    Total: 11 Rounds & 5 HPC

    I think I said this before but I need to try just ab mat for HSPU next time. Would like to attempt this WOD RX when it comes up again.

  3. Mob, WU x 2
    95×5-135×5-155×5-185x fail… ran out of time
    Wod AMRAP 20 min
    5 HPC 155# scaled to 120#
    1 MU scaled to Jumping MU
    5 HSPU scaled to 45# plate and ab mat.
    1 MU scaled to jumping MU
    12 rounds….could go a little lower with HSPU scale.

    1. I agree. You have the kip figured out. Try a 25# plate + abmat next time for HSPUs. You will be doing them Rx in no time! 🙂

  4. WU x 2 – did pullups on a green + skinny purple band YAY (Was previously on the big fat black one – Thanks Rachelle and Leesa for pushing me to try it)
    Front squats x 5
    105-115-125-135-140 (failed rep #5)

    WOD (scaled)
    AMRAP 20 mins

    5 HPC (60% = 80#)
    3 Pullups (green + purpple) + 3 paralette dips
    10 HR pushups
    3 pullups + 3 dips

    Total 9 rounds + 5 HPC …. Not very far from my old result (9 rounds + 8 pushups) BUT I USED A SMALLER BAND and more weight 😀

  5. mobility
    wu x 2 add figure 4, KBS 35×2
    strength – Dead lifts x 5
    110, 120, 120, 125, AMRAP 125 got 7

    WOD : AMRAP 20 mins
    5 Hang power cleans (45#)
    scale – 3 Pull ups (blue & purple band)
    3 Dips parallette
    scale – 10 HR Push ups (2 rounds plank rest Knees form was suffering)
    scale – 3 Pull ups (blue & purple band)
    3 Dips parallette

    Total rounds = 9 rds & 5 HPC (almost 2 rds PR with 10# more on my HPC and small band for my pull ups)

  6. Mob
    Strength- Shoulder Press

    AMRAP in 20 min
    5 Hang Power Cleans 95#
    1 Muscle-up-scaled to 3 Pullups, 3 Dips
    5 HSPU-Scaled to 10 Hand Release Push Up
    1 Muscle-up- 3 Pullups, 3 Dips

    Total: 7 Rounds + 10 HR PU

  7. Mobility
    Wu x 2
    No strength today did some extra mobility, practice mu and hspu
    Wod amrap in 20 min
    5 hang power cleens @ 135 could have handled the 155
    1 mu
    5 handstand push ups rx height with kipping (first time at rx
    1 mu
    9 rounds and 5 HPC.
    First time doing muscle ups other than a couple practice ones, very happy with that and happy with rx height hspu’s. Yay. Tried to keep up with trent but just didn’t have the muscle ups quite perfect yet. Had 1:00 left and just couldn’t get the next mu, shoulders were done. Great job coaching g this morning Mario and great job to all the 6am er’s.

  8. Mobility
    WU x 2

    Skipped Strength


    AMRAP in 20 min
    5 Hang Power Cleans 120#
    1 Muscle-up-scaled to 3 Pullups, 3 Dips
    5 HSPU
    1 Muscle-up- 3 Pullups, 3 Dips

    9 Rounds + 2 HPC … Was hoping for 10 Rds but happy I pulled off this WOD this morning.. Lots of fun!

    Nice meeting you Caleb!

  9. MOB
    WU X 2 (5 skinny purple + 5 X 2skinny purple – Thanks Evan 🙂 )
    Front squat 1’s
    95-115-135-150-160 (Hit my old PR – YAY!!)

    WOD (Should be named “Scale-the-crap-out-of-it-WOD”)
    AMRAP in 20 min
    5 Hang Power Cleans 110# (as 75#)
    1 Muscle-up (as 3 Pullups, 3 Dips – both with blue bands)
    5 HSPU (as 10 HR pushups)
    1 Muscle-up (as 3 Pullups, 3 Dips – both with blue bands)

    Strength has been SUPER hard lately and all my posted PR’s look like they belong to someone else – until yesterday!! 5 lb PR yesterday and hit my old PR for front squat today. Got a little teary-eyed I was so happy 🙂

    As for the wod – notes for next time…
    1. Try pike pushups between now and then and put them in the wod.
    2. Use skinny purple band for dips – couldn’t find one to use today – some ninja must have stolen them overnight ’cause there were tons yesterday…
    3. Use 2 “old” skinny purple bands for pullups – blue band was too helpful.
    4. This workout sucks for 20 minutes but it probably won’t kill you – using bands kills the transition time but also gives you a little bit of a needed break.

    Love you 7 a.m. crew (still worried that the 6 a.m. crew are lunatics… 🙂 )

    1. Heather, I was really impressed with your perseverance this morning. That was a tough WOD (even with the transition “breaks”)…mental fortitude is certainly NOT one of your goats! 😉

      And congrats on your front squat (re)PR. Your form was solid!

  10. WU x 2
    Skip practice with thick rope.
    Test #1 – Stay in place (Started well but happy-hopped around a bit…good wrist rotation though)

    Hang Power Cleans
    95(5) -115(5) – 125(5) – 135(3) – 135(3)

    AMRAP in 20 min of:
    — 5 Hang Power Cleans @ 135#
    — 1 Muscle-up
    — 5 HSPU (rx’d height)
    — 1 Muscle-up

    8 Rounds + Muscle-Up #1

    Felt good, everything could have been a bit faster but I am happy with the result.
    HPC’s were heavy but manageable (thanks to Kevin’s mid-WOD tips!).

    Tough WOD, lots o’sweat, lots o’ fun with my fellow Nooners!

      1. Thanks!
        So much technique to improve! It’s been a nice couple days to work on my “hang” lifts…not something I get a chance to do often!

  11. WOD
    AMRAP in 20 min
    5 Hang Power Cleans 80#
    1 Muscle-up-scaled to 3 Pullups, 3 Dips
    5 HSPU-Abmat and 10# plate
    1 Muscle-up- 3 Pullups, 3 Dips

    8 rounds + 5 HPC and 3 pullups

  12. WU x 2

    Daily Back Squat 1Rep:

    Row 500m: 1:45

    Modified WOD due to sprained wrist 🙁

    5 Sumo Deadlift High Pulls (70# kettlebell)
    3 Pullup – Toes 2 bar combo
    5 Pushups on Paralletes
    3 Pullup – Toes 2 bar combo

    Score: 12 rounds + 5 pushups

    Saw LOTS of great results on the board today. Can’t believe how fit CFM is getting.

  13. mob wux 2
    strengh push jerk x5 95 115 135 145x 3
    5 hang power clean 115 #
    1 mu scale 3pu and ring dip
    5 handstand push up scale pike push up
    1mu scale 3 pu and ring dip
    9 round 3 ring dip

  14. Mobility

    WU x 2

    strength : Back squat x 5
    135 -145-155-165-175

    Thanks for sharing the bar Kimmy ,


    AMRAP 20 mins

    5 hang power cleans (120#)
    3 pull ups and 3 ring dips ( kipping pull ups and blue band for ring dips
    2 pike push ups (from toes)
    3 pull ups 3 ring dips

    9 rounds and 3 pullups and 3 ring dips

  15. Mobility
    WU x 2

    Strength: Deadlifts @ 5×75-80-85-90-95


    AMRAP 20 Mins
    5 Hang Power Cleans (155/105#) (@70% = 35#)
    1 Muscle-up (did 3 ring rows, 3 paralette dips)
    5 HSPU (did 10 HR push ups)
    1 Muscle-up (3 ring rows, 3 paralette dips)

    SCORE: 6 Rounds + 10 HR Push Ups

    A personal goal has been to move away from Ring Rows and get over my issue (whatever it is…) with pull ups. Tonight, I did pull ups in my Warm Up, using the black band. Mind you, I did 6, then finished with ring rows, then 4 and finished with ring rows, but the pull ups were in there. It’s a little thing but it was a breakthrough for me! Ha ha! 😀

    And thanks to Coach Ron for the great tips and encouragement! 🙂

    1. I did CrossFit for one year before I got the guts to move away from ring rows and into the bands (with a small push from Jeff 🙂 ) that was 2 weeks ago. I have no idea what I was scared of. It is only going to get better from here so stick with it!!

      1. We did them in the prep course and that was the last time I tried them. I’m not sure what kept me from doing them. No, that’s not true – I had this paranoia that I’d fall or do something stupid while in the band and make a huge scene. 😀 Even today, I had to try them when everyone else was out of the warm up room. 😛

        I’m SUCH a dork… 😛

      2. My sentiments exactly. My foot still shakes uncontrollably in the band sometimes when I over think it. I also was scared to move to a higher box for box jumps in case I fell. And I did. Several times. No big deal right. We’ll only get better the more we try!

      3. Yeah, I did a face plant the first time I did a 12″ box jump, so I quickly started telling myself that it would happen every time, so I HAD to stick with something smaller. Just recently, I started using the 12″ box jump. It was a huge step for me (pardon the pun). 😛

        It’s really all just a series of little victories, I think…

      4. small push from jeff? I believe I had to tell you I’d bitch slap you if I ever saw you near those rings again? lol.. great job Kimmy, and you can do the same Robyn.

  16. WU x 2

    No Strength…arrived a bit late, so rolled out some kinks with a lacrosse ball.

    20 min. AMRAP
    5 Hang Power Clean @ 75#
    3 pull up + 3 ring dips (no bands)
    5 HSPU with ab mat & 10# plate
    3 pull ups # 3 ring dips

    6 rounds + 5 HPC + 3 pull ups
    Not a big score, but happy to have done it without bands. Surprisingly, the pull ups felt good for a change. Ring dips, however, killed me on this one.

  17. WU X 2
    Strength: Cleans 5 x 65, 65, 70, 75, (ran out of time)

    5 Hang Power Cleans #50
    3 PU (Blue and purple band + 3 Dips (blue band)
    10 HRPU
    3 PU (Blue and purple band + 3 Dips (blue band)

    11 rounds +3 dips
    Thanks to Christine for sharing the bar and giving many tips on what to do next to achieve some of my goals. Thanks also to her for encouraging me to do my dips using the rings during a WOD. 🙂

  18. Matt is enjoying Xfit! He is addicted like me… checks the WOD first thing each morning regardless of whether or not he is going to the box that day! 🙂

  19. WU x 1

    WOD: AMRAP 20 minutes

    5 [email protected] 105lbs
    1 jumping muscle up progression
    5 HSPU’S RX
    1 jumping muscle up progression

    8 rounds + 2 HSPU’S

    Super stoked about the fact that I did my HSPU’S RX!!! Yahoo!

    Great job coaching tonight Ron. A big group, a variety of different scaling options, a few members with injuries and throw a 20 minute WOD into the mix!!! You did very well coaching my friend!

    Fun night!

  20. Mob Wu x 2 blue band
    5 Hang power cleans at 45lbs
    3 pull ups green band
    3 paralette dips
    10 HR push ups from toes
    3 pull ups green band
    3 paralette dips
    6 or 7 rounds ( accidently kicked my pennies) and 7 very sad looking push ups.
    I enjoyed that work out. Next time I will try blue band for the pull ups.
    Thanks Ron for all the tips. Glad to see all the 6:45 gang.

  21. mobility

    Shoulder Press 3s


    WOD AMRAP 20 mins

    5 Hang Power Cleans
    3 Pull ups
    3 Ring Dips
    5 HSPU
    3 Pull ups
    3 Ring Dips

    8 Rounds

  22. Mobility, WU x2
    Strength Back Squats x5
    5 HPC 95#
    3 pull-ups with blue and black band
    3 Paralette dips
    5 pike push ups
    3 pull-ups with blue and black band
    3 Paralette dips

    9 rounds and 5 HPC

    Not feeling 100% today but exceeded my expectations for this WOD. Probably could have gone Rx on the HPC weight but it wasn’t feeling right tonight. I am going to keep working on moving down the bands on pull-ups and getting stronger with my dips.

    1. Nice back squats Kimmy 🙂
      So happy to see you up on that pull up bar during WODs. I’m glad Jeff was able to nudge (threaten?) you into trying.

  23. Mobility
    WU X 2

    No strength – 2 500m rows instead (1st – 1:37.1 (5 second PR) 2nd – 1:39.7)


    5 Hang Power Cleans 135#
    1 MU – Scaled to 3 Pullups with black band and 3 Paralette Dips)
    5 HSPU – Scaled to 10 HR pushups
    1 MU – Scaled to 3 Pullups with black band and 3 Paralette Dips)

    Score – 7 Rounds and 10 Pushups

  24. mob
    2 x WU

    skip strength as a little too yacky, and a little too lazy! 🙂

    wod Rx
    10 rounds + 4 HPC

    grip killer, had a really hard time with last few MU only because I couldn’t hold onto the ring.

    thanks for the mid wod tape job Lora.

    awesome wod, so many peeps in the 6:45! great job everyone.

  25. Mobility
    WU x 2

    No strength

    Practiced jumping MU’s and HSPUs

    Practiced HPC’s (x5)

    WOD (scaled)
    AMRAP 20min
    5 HPC @105#
    1 jumping muscle up
    5 HSPU (25#+abmat for 2 rds, 25#,10# + abmat for remainder)
    1 jumping muscle up

    Total = 9 rounds + 5 HSPUs (only one cursed jumping muscle up short of 10 rds!)

    In Jan 2012, had 8 rounds + 3 pullups (in first round). Back then scaled to HRPUs(x2) and Pullups (3) + Ring Dips (x3). Today was a completely different workout because I scaled differently, so its hard to compare.

    Great job 5:45 crew! Fun class Coach Ron 🙂

    1. its not hard to compare at all, cause there is no comparison, huge improvement! well done and your strict HSPU look awesome!

  26. Dan

    2 x WU
    Strength Dead Lifts x5
    Hang Power Cleans 95#
    1MU scaled up to 3 pull ups 3 dips
    5 HSPU scaled to 10 push-ups
    1MU scaled to 3 pull ups 3 dips
    6 rounds
    Awesome class . I am likening it more and more every time I go . Couple war wounds but they will heal . Thanks for the tape job Laura .

    1. nice work Dan, and the wounds would heal in time, if you weren’t doing anything else! you’ll just keep ripping them open now all the time! lol.. good times!

    2. Oh, you are hooked!!! Happy to help with the tape. Too bad we didn’t do that BEFORE you ripped. 🙁
      Kevin has a video on hand care (which I am going to try to post here, if my brain can figure out how). Great advice for when your hands heal up.

  27. Mobility
    Wu x 2
    Back Squat
    135,145,155,165,180 x 5

    WOD AMRAP in 20 Min

    5 Hang Power Clean 115#
    1 Muscle up/ Scaled to Jumping
    5 HSPU / RX for 3 rd’s then added abmat
    1 Muscle up/ Scaled to Jumping

    Score 7 rd + 1 Hang Power Clean

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