Do you prefer the smaller barbell? Maybe you have a certain rack you always use. Would you rather use a dumbbell instead of a kettlebell?
If you have a preference, then it’s time to switch things up. It’s taking the idea of working on your weaknesses to the next level.
Overhead squats may be a goat, but you don’t skip them because you prefer back squats. You work on them.
“But I don’t like that barbell. It’s hard on my hands.” Then you should be spending more time on that bar so it’s not so hard on your hands.
You don’t want to use that kettlebell because the grip is too big and it makes the workout harder? Good! Grab that thicker handle and go to town. Because the next time you use the smaller handle, it will be that much easier.
The list goes on…skipping ropes, older barbells, working out at the spot closest to the door.
Break the routine. Mix things up. It will make you stronger.
50-40-30-20-10 reps of:
Double Unders
Situps
Compare to Feb.9/11
Ok doc.. I’m ready!
LOL 🙂
Was expecting to see lots of captions from creative, witty CrossFitters today…c’mon guys…you know you wanna.
FTR I’m not creative…LOL
Much as I tried I couldn’t come up with anything to best Jeff’s comment!
I’ve been trying all day to think, but then i remember Jeffs and i burst out laughing again. i’m off my game today, usually i’m all over this stuff. i’m ashamed
WU x 1 + Wall Balls
WU x 1 + Practice K2E
OHS x 5
35-45-55-65-75-80
Was going to stop at 75, but felt good.
WOD: “Annie”
50-40-30-20-10
– Double Unders
– Situps
Time: 13:28
Feels good to do this Rx. Rarely did that many DU’s in a WOD.
Extra: 500m Row -> 1:42.2
Great job on the doubles, Vincent!
Way to tackle those DUs Vincent!
Thanks Guys!
Just as an aside. A little over a year ago, on June 30, I did my first 500m row in 1:52.6. I was 10 seconds faster today, after a WOD.
I wasn’t around in August, so the first time that I did OHS in my strength rotation was on September 15 for 5×35.
Improvements 🙂
Improvements indeed! Keep up the great work Vincent!
Nice work on the doubles Vincent! Great progress on the OHS’s and rowing too 🙂
WUx2
No strength
WOD: Annie
T = 9:54
3 second pr. Bleh. I really struggled with the situps this morning.
Only 4 of us in the class this morning but was happy to get to at least see a few of my 6am peeps! Great job guys, fun working out with you!
Great class, coach Patrick! 🙂
Nice job Miss Amanda. Situps are tough any time of the day…but at 7am? Ridiculous!
No! 6am! lol
My comment ^
Even worse!
Well, after Kevin’s “coach ’em up” I feel extra bad about missing this WOD.
Alas I have some kid appointments, a son’s birthday and a baseball game to coach tonight so I will Rx this in spirit with all of ya’s.
I MAY come out tomorrow but my next WOD will most likely be:
http://toughmudder.com/flash_course_map/new-england-2-sat-july-14-sun-july-15-2012/map.swf
We’ll make sure CFM is well-represented!
Good luck at Tough Mudder! I’m both excited and scared for you 😉
Mob
Wux2
Strength. Clean x3
95 105 125 125 125
WOD. “Annie”
50-40-30-20-10
DU’s
Situps
In 13:35
Rob Brydges
Nice work Rob 🙂
Mobility
WU x 2
Strength Deadlift : 5 x 95-100-105-110-115
WOD Rx
“Annie”
50-40-30-20-10
DU
Situps
Time – 10:30
Super proud of my time !! With DU, I never know. Sometimes they go well and sometimes, I can barely finish them. I guess today was a good day 😀
Next WOD of the day, packing more boxes MOVING TOMORROW IN OUR NEW HOUSE !!!
Nice time Chantal!
Great job on the WOD. Good luck with your move. How exciting 🙂
WU x 2
Strength 1’s
Front Squat
85-95-105-115-125-135
WOD
Scaled
10 DU 120 singles, 10 DU 90 Singles, 10 DU 60 Singles
10 DU 30 Singles, 10 DU.
50-40-30-20-10
Sit ups
Time: 11:17
Good Job Everyone!! I enjoyed 8:30am class!! 🙂
Nice DU transition! What a great way to work them into a WOD without going insane!
Way to go Elba! Keep practicing those double unders…they do get better, I promise.
WUx2
Sholder Press 5@ 40-45-50-55 and 2 more at 55
WOD: “Annie”
50-40-30-20-10
– Double Unders – did the first 50, lost LOTS of time doing them only 2-3 at the time, so switch to singles after the first round. Sometimes, they go great, sometimes, not so much…lol).
– Situps
Time – 13:11
Great job everyone! 🙂
Still great to attempt the doubles! Keep at it!
Thanks Blake! 🙂
Great job on the DU!
Nice work on the WOD, Nadine. I miss seeing you in the evening classes. I’m happy that the 8:30am class is working out for you 🙂
Thanks Lora!
And me too… I miss the “night people”!! Miss working out with you too!
Once in a blue moon, Kevin is off on a Monday so, like once a month or twice sometimes, I’ll be able to workout on Monday night!! 🙂
WU X 2
Strength X 1 Deadlift
75-85-100-115-125-130
Annie
150-120-90-60-30 singles
50-40-30-20-10 situps
Time 18:02
PR of 2:08
You did AWESOME Heather!! WOW!! 🙂
Great PR!!!
That’s a great PR Heather! Way to go.
mobility
wu x 2
strength – Overhead squats x 5
45, 65, 85, 90, 95
WOD : “ANNIE”
scale – 150, 120, 90, 60, 30 – singles
50, 40, 30, 20, 10 – sit ups
Time = 9:39
cash out – stretch
That’s a really fast time doing with singles, Gilles! Your situps must have been fast!
I think he gained speed as he was going because I was ahead of him and he passed me. lol
Great to see you this morning Amanda
mobility
wu x 2
strength – Cleans x 3
45, 50,55, 60 65, 65, 65 worked on my form Thanks Pat for the help
WOD : “ANNIE”
scale – 150, 120, 90, 60, 30 – singles (struggle with my single this morning)
50, 40, 30, 20, 10 – sit ups (unbroken)
Time = 9:19 (First time doing ANNIE, I really like it )
cash out – stretch
Great job Rachel – your situps were fast!
WOW! Fast! Nicely done 🙂
Warmup
Foam roller. Legs are sore!
WOD rx’d – 6:08. Did not get a PR, but was 8 seconds off from it. I’ll get you next time Annie.
Great morning! Thanks Pat.
I’m trying to picture you doing this WOD in the crazy fast time of 6:08…but the mental image is nothing but a blur…LOL!
Nice work Gillyon!
That should have been recorded. I can’t even get my head around that time.
Awesome score Gillyon! This WOD had your name written all over it!
Hey Pat! Have you tried long flights of stairs today? Pretty rad!
LOL Try climbing up a telephone pole 🙂
Niiiiice!
HA! I totally read that in Mario’s voice….
What has two thumbs and a new PR of 30 DU unbroken? This guy! Thanks Annie, I could not have done it without you.
Today was one of those days we all have where a light bulb goes off and and you take a big leap forward. dU have been my nemesis since the beginning. It fled great, unlike my overhead squat, which was a big disappointment during the strength. I didn’t hurt anything in my shoulder because my new found wisdom told me to take off the weight and I did. Slow and steady on the shoulder.
WOD – Annie. 11:06 Rx
Spell check seems to be disabled on this site. Lol
Awesome work on your doubles AND paying attention to your shoulder, Sheldon! Both are equally important as far as victories go! 🙂
Congrats on the doubles, maybe you can share your lightbulb moment with me…
For me it was keeping my hands lower on the jump. I was raising them with the jump and getting caught up at my feet. Keeping my hands lower took care of that. Now it is simply shoulder fatigue that causes me to fail.
Well done on the DU’s Sheldon!!
Great job Sheldon!
NICE!!
Congrats on the doubles unders! You’ve been working really hard for those. 🙂
WU X 2
Strength X 5 Deadlift
155-185-205-225-255
Annie
150-120-90-60-30 singles
50-40-30-20-10 situps
Time 9:40
LOL! What an awful picture of myself struggling to hold onto the bar. What a workout that was!
I love that picture Frank! Good work tonight!
Awful pic.. I’d say genius!! That bar wasn’t going anywhere!!
Great picture Frank!! I remember that workout. The forearms were burning.
“You caught me!”
Nice time on the WOD Frankie!
I absolutely LOVE that pic of you. It represents a true Crossfit moment (my god we ALL suffered HARD that day) and I can totally see you swearing under your breath…both at the bar AND the cameraman…LOL
Mobility, WUx1
Volume Training: Wallball Shots 10#/10′ (Every min. for 20 rounds, do X reps, do not drop below X-2 reps)
Score = 8 reps on all 20 rounds (160 reps)
Basically did Karen with a 10# under 19 minutes… Wasnt really out of the comfort zone, next time will try for 10 reps per round and use a 14#…
Skill of the Week: Knee Jump = 3x 45# rubber plates (11.5″)
WOD: “Annie” Rx = 11:01
Skipping done using the ol’ single-double alternate trick. 40 secs slower than attempt with only singles, but 15 sec faster than last time with the 10 doubles + x3 singles alt. scale. I will take it! Great job 5h45, some amazing times!
You were getting some hight on the Knee Jumps.
The knee jumps were really cool to watch Mario. Nice work on the WOD too 🙂 Don’t give up on those double unders!
WU X 2
Strength – Power Cleans X 5
95-115-135-145-155
WOD – “Annie”
50-40-30-20-10
DU’s (Did SIngles)
Sit ups
Time – 11:36
MOB
WU x 2
Skipped strength (subbed for foam rolling, the stick, and lacrosse ball)
WOD “Annie”
50-40-30-20-10
Double Unders
Situps
Rx’d : 7:53
Also Knee Jumps:
10# plate
2 X 10#
25# + 10#
25# + 2X10#
Great work on the WOD and the knee jumps Eric!
Fast time on the WOD Eric! Sorry I missed your Knee Jumps.
wu x 2
Strength – Push Press x5
100-110-115-125-130
Wod – Annie Rx 8:43
Nice sharing the bar with Corinna and working out with the 5:45 crew.
WU x 1
Strength: Front Squat x 5
100-110-115-125-130
Nice sharing he bar with you Trent!
WOD@ RX
6:41
I have done this WOD four times to date and my fastest score is 6:43 so a 2 sec PR. When I finished this one tonight, I felt frustrated because I thought I was way off from my last score, but when I arrived home and checked my previous score I was surprised to see that I was within the same time frame!
Nice work 5:45 p.m. crew!
You did great Corinna, your Situps were really quick, which was very fortunate as your DU suck!! Lol kidding.. You killed it!
And great job coaching! You did a great job, you look like you’ve been doing it for years! 🙂
Thanks Jeff! That really means a lot to me coming from you…smiles..
You displayed profound patience and perserverance tonight during Annie. I promise you that your double under ‘s are going to click!
Thanks for all your help. I will dedicate my first proper push jerk to you when it happens.
Woohoo! Well done. You were flying on those situps.
Great job on this one Corinna! I tried to keep up but you’re just too fast! 😀
Next time, the race will be closer 😉
MOB
WU X 2 (pull ups with skinniest band for 4 & 6)
Strength: Clean 1’s
65-75-85(3)-95(5)-105(3)-115(1) (Form improving slowly??)
Annie
50-40-30-20-10
Double unders (as single-double)
Situps
Time: 10:17
First round had a run of 30 single-doubles then lost focus because of the cheering in my head! Someday the singles will be gone but til then, getting a great work out doing the extra! Great work Julia – and yeah I was first 🙂 !!
Way to keep pushing with single-doubles. Frustration can set in fast with those doubles. I didn’t see your alter ego appear tonight at all…just a look of very strong determination in your eyes 😉
Wu x 2
Strength: deadlift x 5
135, 155, 185, 205, 205 (40# pr)
With some coaching from Jeff last week on form these have become very comfortable. 205 still felt really good but coach Lora advised me to stop there so I listened. 😉
WOD: Annie
150-120-90-60-30 singles
50-40-30-20-10 situps
Time: 11:08
That coach Lora is a smart woman! Happy to hear you’re getting more comfortable with movements, just be careful to keep progress slow and steady. Here’s why:
http://crossfitmoncton.com/2011/07/10/prs/
http://crossfitmoncton.com/2012/02/22/prs-part-2/
Happy lifting 🙂
Makes perfect sense. What’s the rush? Nothing, I’m here for the long haul.
That’s why you guys are the trainers and I’m the trainee. 😉
That’s the right attitude!
Think of it this way. If it takes you two weeks to go through the cycle, you’ll deadlift 26 times in one year. If you add 10 pounds every week, that’s 260 pounds in one year.
185# (where you should have ended) + 260# = 445#
Would you like to lift 445# at the end of 1 year? You have a better chance of doing so by following our progressions.
Lol. I would love to lift 445# after 1 year! Do I have any illusion that I will? Most likely not. 🙂
Sometimes it is to easy to slip back into old habits and try to max out right away. It is great to have people that can pull back the reigns and override my occasional pack of rational.
Good job on the WOD Jack.
Thanks for taking my advice on the deadlifts. 205# is a huge increase in weight but one you still managed to lift with good form. If you I slow down and keep those PR’s small as Kevin suggests, you can revel in the PR moments for a lot longer. 🙂
I trust your judgement and value your advice so I definately will take it slow. Thanks again for the help.
It is amazing the progress I have made at cfm. I couldn’t even do a deadlift without hurting my back before. Now it just feels great.
I love it. :p
*stupid typo’s*
“If you slow down…”
mobility
WU x2
Cleans 5s
105-115-125-135-145
Annie
50-40-30-20-10
Double Unders
Situps
Time 8:34
Loved this one 2 things im strong at double unders really came back to me today very happy about it. Great job tonight everyone!
You looked solid doing them. Awesome time.
Way to go Lance! Your cleans were solid tonight as well as your double under’s.
Nicely done Lance! Glad the double unders came back today.
MOB
WU x2
Strength Push Jerk 25, 30, 35, 40, 40 xs five
I stayed at that weight so I can improve on my technique. I also practiced the motion of a
push jerk on a 15llb bar. I have the mental picture…now to execute!
Annie 50-40-30-20-10
KBS 20lbs instead of DUs due to cannot jump on ball of my right foot
Situps
Time 13:36
Nice working out with all my new pals.
Great job on the WOD tonight. Subbing KBS for double unders is BAD ASS! I would like to try that combo some day.
I agree Lora. That would be an interesting combo to try for sure!
KBS and situps? That would be my favorite – throw in a plank and you’ve really got something!
WUx2
Strength – SDHP X5
65-65×10-75-85-95-105
WOD “Annie” scalled
150-120-90-60-30 Single Skips
50-40-30-20-10 Sit ups
Time–>8:48
Foam Rolling
practice skill of te week knee jumps
Great job 6:45 crew!
Excellent job to all who did this as Rx’d!
Fast time doing this with singles Gabriel. 🙂
Nice work Gabe!
Love the picture of Francis!!
“Noooo, this is miiiiine and you can’t have it!”
LOL!
lol, good one
Mobility
WU x 2 (T2B and ring dips in second round)
Strength: Deadlifts (x3)
135(5)-185(5)-205-225-245
WOD “Annie” as Rx
50-40-30-20-10
double unders
situps
Time = 7:31
Happy to say all double unders were all unbroken 🙂 Situps slowed me down. Hats off to those of you doing this WOD in under 7minutes. Holy crap!
Tried skill of the week – Ninja Knee Jumps
Managed to do 3. Was really cool to watch Marie-Noelle and Mario do these onto plates. Impressive!
nice work on the wod lora.. you flew through your DU and you were pretty quick on the situps as well.. great time!
Awesome job tonight Lora as usual! Your doubles are spot on!
Wow nice time Lora!
Awesome time Lora! Way to go!
Mob
2x WU
Daily Squat (haven’t done this in some time, trying to fit them back in the rotation a bit more often)
95×10-135×5-155-175-185-205
Press x 1
95×5-115×3-125-135-145-155 (match pr)- 160 (colossal fail, not even an attempt really even with marie cheering me on… thanks marie, shoulda taken your advice and tried the fractional plates, next time 🙂
Wod Rx
didn’t finish in the time cap unfortunately, but stuck with the doubles (if you can really call them that? lol) more focus needed on these, the “something shiny” excuse is getting old! thanks for the cheering 6:45, i see a pattern evolving, everytime there are DU in a wod i get an amazing amount of attention! 🙂
Way to stick it out with the doubles. They are going to come…you’ll see 😉
Nice job on the shoulder press. Heavy!! Remember: Fraction plates are your friends.