There’s a quote that goes something like…”It doesn’t matter how many times you fall down, it’s how many times you get back up that counts”. And that is what determines success.
Since the beginning, I’ve watch Nathalie fall and fail, again and again, with overhead squats. But, through drive and perseverance, she kept getting back up to try it again.
All of that failure led to a huge success on Wednesday when she nailed a 95# overhead squat with ease. Those are the moments that are priceless. Congrats Nathalie.
Check out the Affiliate Blog today.
“Chippy”
10 HSPU
15 Wall Balls
20 Kettlebell Swings (53/35#)
25 Deadlifts (185#)
100 Double Unders
25 Deadlifts (185#)
20 Kettlebell Swings (53/35#)
15 Wall Balls
10 HSPU
CONGRATS NATH!!!! Awesome!!!
Congratulations Nathalie! You are one hard worker, keep it up!
Congrats Nath
C’est beau Nathalie!
Wow! What a surprise this morning! I was expecting the picture but not the little story… Cranks me up! Again, wow!
Thanks Kevin, and thanks to all of you for giving me the motivation to continue day after day!
CONGRATS NATH!!!! YAY!!! Good job sweety!!! 😀
Way to go Nath!! Congrats 🙂
Nath, I am sooooooo proud of you! I have always admired your determination and positive attitude.
I was glad I got to witness your OHS PR. I have total OHS envy. That photo is PERFECT (and you are ROCKIN’ those socks!)
You have made such progress Nath, and your OHS is just one example of your many improvments. You even walk with more confidence which is so cool to witness!!! Congrats and keep up the good work!
Congratulations Nath! You’ve made a lot of progress!!!
Awesome, great pic!!
Way to go Nath! Glad I was there to see it.
Look at that OHS. Picture perfect!
WUx2
Deadlift x5 (Sumo stance. Still nursing lower back issues)
135-155-185-205-225
“Chippy”
10 HSPU
15 Wall Balls
20 Kettlebell Swings (53/35#)
25 Deadlifts (185#) sumo
100 Double Unders
25 Deadlifts (185#) sumo
20 Kettlebell Swings (53/35#)
15 Wall Balls
10 HSPU
11:43
Lower back felt great throughout the WOD, but it’s getting really tight now.
Wow! Bravo ma belle Nath!!! 🙂 xo
Practice alittle with
Power Cleans 135#
Split jerks 95# & 135# – Thx for the tips Pat 😉
Picked up rope to Practice DUs: first attempt I got 102!!!!!!! 🙂
WOD as Rx:
9:30
Deadlifts broken into 15-10 1st time and 3 sets 2nd time. Wall balls and KBS sucked 2nd time through.
Then Strength:
Bench (x5)
115-135-145-155-165
Watched the 700am class do theirs!!!! Great job morning crew! Missed u guys!!! I’m gonna sleep good tonight!!! PS great job Amanda on ur HSPUs – solid girl!!!
Great to have you with us this morning!!!
Crazy fast!!! It was early in the morning… Did you lose count? 😉
I was very hyper this am 🙂
WUx2
Strength: Shoulder Press (5x)
95-105-125-135×4-135×5
“Chippy”
20 Push Ups – hand release
15 Wall Balls 14#
20 Kettlebell Swings 35#
25 Deadlifts 140#
300 Singles
25 Deadlifts 140#
20 Kettlebell Swings 35#
15 Wall Balls14#
10 Push Ups – hand release
Time: 12:16
Great job Nath, Nice Pic!
Way to go Nathalie!!!
WU x 2 (SMDL for pull ups)
Strength: Back squats x 1
70, 80, 90, 105, 115 no rep lean forward, 115 (F)
WOD : “Chippy”
scale – 20 Push Ups – hand release (10 plank/10 knees)
15 Wall Balls 6# 10 feet
20 Kettlebell Swings 20#
25 SMDL 85#
scale – 300 Singles
25 SMDL 85#
20 Kettlebell Swings 20#
15 Wall Balls 6# 10 feet
scale – 10 Push Ups – hand release (10 plank/10 knees)
Time: 14:53
cash out – back stretch
WU x 2 (Dead lifts for pull ups)
Strength: Push Jerk x 5
95, 115, 125, 135
WOD : “Chippy”
scale – 20 Push Ups – hand release
15 Wall Balls 20# 10 feet
20 Kettlebell Swings 50#
25 Dead lift 185#
scale – 300 Singles
25 Dead lift 185#
20 Kettlebell Swings 50#
15 Wall Balls 20# 10 feet
scale – 10 Push Ups – hand release
Time: 15:24
Great job this morning, Gilles…way to push through those bastard wall balls! 🙂
WUx2
push press x5
45-95-135-155 (for 3 had a huge brainfart… was doing push jerks)-155
“Chippy”
10 HSPU
15 Wall Balls 20#
20 Kettlebell Swings (53/35#)
25 Deadlifts (185#) sumo
100 Double Unders
25 Deadlifts (185#) sumo
20 Kettlebell Swings (53/35#)
15 Wall Balls
20 pushup
14:32
really unimpressed with myself this morning, ended up only getting 13 dbl unders in like the first 2 or 3 minutes i was doing them so i switched to singles, and my handstand pushups just straight up sucked… can i have a do over? haha
You sure can, on the last day of every month we have ‘change for change’, and you can pay $5 to either re-do a workout from that month or do one that you missed. 🙂
Congrats Nath.
Check out the main site. The story of Kevin and Joanna.
It’s on the Affiliate site: http://www.crossfit.com/cf-affiliates/
Nice!!! Congrats guys!
http://www.crossfit.com/cf-affiliates/
WHOA Awesome!!!!!
Very cool! 🙂
What a great article! Congrats 😀
Awesome 🙂
great photo!
What a great story :))
Congrats on your OHS success Nath, and that’s an awesome picture!
WU
Daily squat to 155#
Strength: Snatch/OHS
5x 55-60-65-70-80 – the snatch on the 80# was uuuuuugly, but it went up. I won’t count it as a PR though. 🙂
WOD:
10 HSPU (25# plate)
15 Wall Balls (14#; 10 feet)
20 Kettlebell Swings (35#)
25 Deadlifts (100#)
100 Double Unders
25 Deadlifts (100#)
20 Kettlebell Swings (35#)
15 Wall Balls (14#)
10 HSPU (25# plate) – these are much harder after the wall balls! 🙂
T = 18:44
Awesome workout!
1. Wow Nath! Congrats on your 95# OHS! I miss you and the 5:30 crew, I can’t wait for the games open to be reunited haha!
2. Awesome Kevin and Jo! I like your wedding blog page! Good way to remember the day, and kudos to Pat for the awesome pictures.
3. WU x 2
Strength – 5x cleans
65-70-85-95-100
WOD ‘Chippy’
10 HSPU (SUB for 20 hand release pushup from knees)
15 Wall Balls (14#; 9 feet)
20 Kettlebell Swings (35#)
25 Deadlifts (135#)
100 Double Unders
25 Deadlifts
20 Kettlebell Swings
15 Wall Balls
10 HSPU – SUB 20 hand release pushup from knees
Time: 16:18
4. Thanks Johnny G and Rachel for the push at the end. That certainly helped me shave a minute or two 🙂
5. Have a great day everyone!
WU x 2
push press 1RM: 100# (5# PR)
WOD:
HSPU with 25 plate (1st set uninterrupted)
10# wall ball @ 10 feet
35# KBS
95# deadlifts
time: 13:38
pretty happy about the HSPUs
WU x 2 (Deadlifts for Pull-ups)
Strength: Shoulder Press x 5
65-75-85-90-95
“Chippy”
20 Push Ups – hand release
15 Wall Balls (14#; 10 feet)
20 Kettlebell Swings (50#)
25 Deadlifts (125#)
300 Singles
25 Deadlifts (125#)
20 Kettlebell Swings (50#)
15 Wall Balls (14#)
10 Push Ups – hand release
Time: 9:58
Thanks Johnny G for staying around to cheer us on. Really appreciated the push throughout the workout. Definitely helped me shave off a couple minutes.
Great work Mr mac !
WU x 2 (Deadlifts for Pull-ups)
Strength: Front squat x 3
185-200-215-245-270(pr for reps)
“Chippy”
20 Push Ups – hand release
15 Wall Balls (20#; 10 feet)
20 Kettlebell Swings (53#)
25 Deadlifts (175#)
300 Singles
25 Deadlifts (175#)
20 Kettlebell Swings (53#)
15 Wall Balls (20#)
20 Push Ups – hand release
Time: 15:54
WOD (Rx’d) —> 13:03
The deadlifts sucked the life out of me and ate up a lot of time.
Great job everyone!
10 HSPU (25#)
15 Wall Balls(14#, 10ft)
20 Kettlebell Swings (53#)
25 Deadlifts (135#)
100 Double Unders
25 Deadlifts (135#)
20 Kettlebell Swings (53#)
15 Wall Balls (14#)
10 HSPU (25#)
time: 9:34. Loved this wod!
Also did one muscle up
You were flyin’ man! Great job!
Way to go Nath!!!! 😀
WU x2
Skipped strength, worked on form for Deadlifts, HSPU, KBS, DUs…
“Chippy”
10 HSPU
15 Wall Balls (14#)
20 Kettlebell Swings (40#)
25 Deadlifts (85#)
100 Double Unders
25 Deadlifts
20 Kettlebell Swings
15 Wall Balls
10 HSPU
T:13:08
Practiced Muscle up progression / HSPU
First WOD doing HSPU, Tried them really for the first time this weekend at home…Love ’em! 🙂
Good job 4:15 class!
WU x2
Front Squat x 5
95-120-135-150-170
“Chippy”
20 Hand-Release Pushups
15 Wall Balls @ 14#
20 Kettlebell Swings @ 35#
25 Deadlifts @ 120#
50 Double Unders + 150 Singles
25 Deadlifts
20 Kettlebell Swings
15 Wall Balls
10 Hand-Release Pushups
Time: 16…something (I forgot to write it down!)
Thanks to all the 4:15-ers for the encouragement!
Double-Unders felt a bit better today. Worked on wall handstands and started working on muscle-up progressions.
WU x2 w/ Deadlifts @95#
Skipped strength.
Did some very light shoulder presses, and tested whether I could do Wall Balls without shoulder pain. Still feeling some pinch with weight, so Kevin suggested the Air-filled Basketball for the WOD – which worked quite well.
— Getting professional help for the injury, but the progress is so very very slow 🙁
WOD: *Modified* Chippy
20 Push Ups (knees)
15 Wall Balls (Air-filled basketball – above orange band)
20 KBS (35#) — eye level only (that’s actually hard to control the height)
25 Deadlifts (95#)
300 Singles
… and back through again.. 25 DL’s, 20 KBS, 15 WB’s, 20 PU’s
TIME: 14:58
Good Workout!
Oh… and congrats Nath!!!. Great picture, and great progress!
and… Awesome wedding story Kevin & Joanna! You must be very proud!
WU X 1
Strenght: Press x 5
up to 65lbs, 75# 1 rep PR
“Chippy”
20 HSPU (45# plate)
15 Wall Balls @ 14#
20 Kettlebell Swings @ 35#
25 Deadlifts @ 135#
100 DU (very slow without my own skip)
25 Deadlifts
20 Kettlebell Swings
15 Wall Balls
10 HSPU
time: 13:02
Congrats Nat!
WUx2
clean x 5
95-115-125-140-160 (5# PR for reps)
“Chippy”
20 Hand-Release Pushups
15 Wall Balls @ 20#
20 Kettlebell Swings @ 45#
25 Deadlifts @ 155#
300 Singles
25 Deadlifts @ 155#
20 Kettlebell Swings @ 45#
15 Wall Balls @ 20#
20 Hand-Release Pushups
t= 16:40
WU x 2 (sub deadlifts for pullups)
Strength: OHS (x3)
45(5)-65-75-85-95
WOD
“Chippy”
10 HSPU (2 x 25# plates and mat)
15 Wall Balls @ 14#
20 Kettlebell Swings @ 35#
25 Deadlifts @ 135#
100 DU (not pretty LOL)
25 Deadlifts @ 135#
20 Kettlebell Swings @35#
15 Wall Balls @ 14#
10 HSPU (with 2 x 25# plates and mat)
Time = 11:35
First time with HSPU in a WOD. Used 2 x 25 plates, but at least I was vertical 😀
Loved the deadlifts!!
WU x 2
20 Kipping Pullups (10 + 5 + 5)
5 Toes to Bar
Strength: Shoulder Press x3
75-85-95-100F
WOD: Modified “Chippy”
20 Hand-Release Pushups
15 Wall Balls @ 20#
25 Kettlebell Swings @ 35#
25 Deadlifts @ 100#
25 Double Unders + 275 Singles
25 Deadlifts
20 Kettlebell Swings
15 Wall Balls
20 Hand-Release Pushups
Time: 10:53
Great workout tonight! Next time I’m going to count better and use a longer skipping rope.
Way to go Nathalie! Tres beau progres!
Great to see you guys made it on the main site Kevin and Jo!
Push jerk 5x @ 65#
WOD
10 HR knee pushups
15 wall balls 10#
20 KBS 25#
25 DL
100 DU
25 DL
20 KBS
15 wall balls
30 HR knee pushups
Time: 18:14
Couldn’t understand why I was the first one done my PU and why I was faster than all the boys and then realize I was supposed to do 20 so did 30 at the end, mommy brain,haha. Great job 630 crew.
Front squat 5x’s
95-114-135-150-150
WOD: Modified “Chippy”
20 Hand-Release Pushups
15 Wall Balls @ 17.5
25 Kettlebell Swings @ 35#
25 Deadlifts @ 125#
300 singles
25 Deadlifts
20 Kettlebell Swings
15 Wall Balls
20 Hand-Release Pushups
Time:12:37
1x mob
2xwu
Had another date with the foam roller/lacrosse ball.. All my tweaks worked out!
“Chippy”
10 HSPU 45# plate
15 Wall Balls
20 Kettlebell Swings (53#)
25 Deadlifts (185#)
100 Double Unders
25 Deadlifts (185#)
20 Kettlebell Swings (53#)
15 Wall Balls
10 HSPU (45# plate)
16:02
felt great during this WOD, did all DU mostly one at a time but have resolved that I won’t get better at them unless I force myself to do them..
WU
Practiced muscle up progressions. Thanks Eric N on the tips.
Strength: Push Jerk x 1
95-105-115-120-125-125 (failed 2nd attempt)
WOD: Did everything Rx except the HSPU’S. I did kipping HSPU’s with a 25# plate. The 2nd round was quite tough and they took quite a bit of time. All in all, a good WOD and the dead lifts were not as brutal as I thought they were going to be.
Time: 15:18
1x mob
2xwu
Also “dating” the lacrosse ball and the stick. Good start on correcting yesterday’s SPRONG that I felt in my a$$ but miles to go I’m afraid.
No Strength
“Chippy”
10 HSPU (20 HR push ups)
15 Wall Balls
20 Kettlebell Swings (35#)
25 Deadlifts (Substituted pull ups)
100 Double Unders (50 DU’s + 150 Singles)
25 Deadlifts (Substituted pull ups)
20 Kettlebell Swings (35#)
15 Wall Balls
10 HSPU (20 HR push ups)
Time: FOR-FREAKIN’-EVER (16:50)
Don’t remember the last time I felt so close to pukie. And can’t believe I had to sub out a favorite – deadlifts – for a goat – pull ups. But hey, I didn’t cancel when it would have been so much easier to stay at work.
Off to PEI for the weekend for more hockey…see ya!
WU x 2
Back Squat x 3:
105-115-125-140-150
“Chippy”
20 Hand release push ups
15 Wall Balls 10#
20 Kettlebell Swings (35#)
25 Deadlifts (105#)
100 Double Unders
25 Deadlifts (105#)
20 Kettlebell Swings (35#)
15 Wall Balls 10#
20 Hand Release Push Ups
14:59
Recovery was a long time coming on this one. The ladder up wasn’t so bad, until I hit the double unders, and as usual, they kicked my butt. After that, the ladder down was awful.