Great Job. Bet that nice long sleep paid off this morning! ๐
Amanda
WU x2
Strength: Front Squats
5x 80-85-95-105-115
WOD:
10-20-30-40-50 reps
Pushups
Double Unders
My goal going into it was to do 10-20-30 on my toes and then switch to my knees…but after the 30’s, there was still quite a bit of time left so I kept going. I was starting to sag pretty bad near the end of it but I got them done and I’m very surprised and happy about it!
I had to hold my elbows up against the shower wall so I could wash my hair.
wu x 2
strength โ Back squats x 3
65,70,75,85,100×2
WOD: โAnnieโs Twister Sisterโ
10-20-30-40-50 reps
Push-ups (first 10 push up plank on each set)
Double Under
(scale – 5DU & 15 single,545,575,585,150
)
Time: 19:26 (should have finish my last set of 5DU thought I was running out of time)
Cash out โ back stretch
FIGHT GONE BAD 6!!!
Saturday, September 17th
10:00am
I just set up the online registration for this event. Please login to the schedule and click “All Calendars” in the left corner to see the event and register. Lets get a great turnout this Saturday! Heats of 10 athletes will run every 20 minutes.
chris
its saying on my end that there is no online registration for this event
Jeff
So I’m not a pro at setting up that calendar. ๐
I’ll try and fix things up tonight.
Those who had already registered for Saturday will be added back in.
Hannah
Jeff,
Is it better to be a few minutes late or to cancel? I may be running a few min. late.
Time: 8:14
Doubles went well today (Thank you Chantal – I used your rope again!!!) – and man 150 pushups – WHOA – Chest has be sore/hurting all day already!!
Chantal L
I might have to charge you a user fee from now on…
Just kidding! Glad you enjoy my rope! They are awesome ๐
Gabriel
Killed another one Johnny! Great job!
Marcel
Really? Incredible Man!
Lora
8:14?? WOW! Way to go!!
Heidi
Ridiculous time John. I don’t even know how that’s possible
Gabrielle
Insanely fast once again!!!! I looked at my watch around that time and I was just finishing my 30 DUs… Good on you ๐
I am trรจs jalouse of all y’all that can hold a plank position for 150 push ups. I’ve been CFing for a little over 2 years and I’m not even close to holding it for 10! Sniffle, sniffle ๐
Lora
Great job today Miss Jane! It was fun doing the Twisted Sister WOD with you at 3:15 ๐
That’s alot of push ups! Thanks for all the support 4:15 class, for the PR and the WOD. Always better “with a little help from my friends”. Next time DU’s too!
WU X2
Strength: Push Press
(X 5) 55-65-75-85
Feel like I could have done more, but decided to stop there, as I knew my shoulders were going to be in for a worse beating shortly after ๐
WOD: with push-ups from the Knees, and single skips (x3)
TIME –> 18:57
WOW, I struggled to do even 4-5 push-ups at a time throughout the whole workout, so kudos to all who did them plank!!
Nathalie
WU x 2
Practiced knees to elbow (still half way though…)
400m run
Deadlifts x 1
115 – 130 – 155 – 165 – 175 – 185 – 195 PR by 20 pts !!!! ๐
Should have increased them by more each rep but I wasn’t too sure…
Strength: Overhead Squat X5
45-50-55(PR)-60(PR)-65(PR) <- Thanks Jeff for correcting my form, went up so much better after the adjustment and the lifts felt great!
WOD: โAnnieโs Twister Sisterโ
10-20-30-40-50 reps
Pushups
Double Unders (scaled with single unders)
So impressed Mel! That was too tough to describe and you killed at 18:16!
Guy
CFWU
Overhead Squats
1×85
1×100
1×115
1×130 PR #5
1×135 PR #10 This took 22 months to accomplish. Pretty happy about that.
WOD: Annie’s Twisted/Upside Down Annie
10-20-30-40-50
Pushups
Single unders
Time:15:43
Gabriel
Really nice PR Guy! Good job on the WOD!
Marcel
That OHS has come a long way Buddy, great job!
Martine
Awesome Guy!!
Heidi
Congrats on the PR. Quite an accomplishment 22 months in the making. I didn’t hear any celebration though.
Nath
Great job on the PR Guy!
Gabrielle
Awww Guy!!! So happy for you ๐ I know how hard you’ve worked to get to that point – congrats!!!
Gabriel
WUx2
Strength – Push PressX1
115-125-135-145-155(f)-155
My last 155 I used a tip to try to bend the bar and it worked. This forced my elbows to be more inside instead of out. Made a big difference.
Thanks Marcel!
Double Unders went well. Pushups in the rounds of 30, 40 and 50 all broken into set of 5 right to the end. Really happy with the pushups but I guess my breaks between sets were too long and it added up.
Thanks Gabriel and Eric for staying behind to cheer me on. It was greatly appreciated!
Everyone gave an awesome effort tonight and fought hard to hold their pushups tight!
Ok… the online registration for Fight Gone Bad is fixed.
Currently there are 25 people signed up!
Login and click on “All Calendars” in the left corner to see the event. It does not show a star if you are registered like the other classes. Instead you need to click on it… the next page will confirm if you are already signed up. I had to add people back in. Please login and double check your registration.
Unfortunately, you are not able to cancel your registration online. If you sign up and then need to cancel before 10am Saturday, let Marc or I know by email or text. Marc will post our email addresses and phone numbers on the News Board.
This registration process is necessary so we can plan the heats. Sign up!
Lora
WU x 2
No strength. Opted for some Lacrosse ball work on my tight calves and hamstrings (still feeling Saturday’s duathlon)
WOD “Annies Twisted Sister”
10-20-30-40-50
Push ups (plank)
Double unders (subbed 120 and 150 singles for sets 4 and 5)
Time = 15:51
** ok…so the tight calf muscles caught up to me on sets 4 and 5….my Achilles and calves were on fire and I was feeling mucho paino….switched to singles for the last 100 of set 4 and did all singles (150) for set 5…still can’t walk properly ๐ Going to have to take it easy on the legs for a few days.
Gabrielle
Congrats on your great finish in the duathlon this past weekend ๐ So impressive!!!
Heidi
WU x 2
Shoulder press x 3
40-45-50-55-65-70
Did an extra set because I wanted to see if I could do 3 reps @ 70#, which is my 1 rep. max…so yay!
WOD
Twisted Sister
Time = 18:42
Push ups were brutal.
Gabrielle
Yay is right Heidi – new 1 rep max coming up!!
Mel
Wow Heidi, good job on that #70 shoulder press!
Owen
WU x 2
Push press 1’s
85-105-125-140F….140PR
WOD Twisted sister
10-20-30-40-50-
Push ups
D unders… did 3x singles
Time 16:50
Gabrielle
Workout from home
WU times 1 plus mobility – no strength
Upside down Annie
10-20-30-40-50
pushups (plank)
DUs
Time : 21:56 Happy with this result because I was able to keep my form on my pushups from beginning to end and managed to break my pushups into three sets of 10, then 5s until the very last 15 which I broke up in 3s. I tried a breathing technique John told me he learned from Sonia and it really seemed to help ๐ though I’m not quite sure I was doing it right… (I’m sure I sounded a lot like I was in labour lol) I had a hard time getting my DUs going for the first three sets, but then I got my groove back for the last two, just in time for an awesome shoulder burn…
Since the WOD, I’ve had a few unsuccessful attempts at drinking water – I can no longer lift my arms without shaking uncontrollably – thanks Jeff ๐
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…
WUx2
Strength: Good Mornings x5 (working on my deadlift this month)
85-105-135-145
WOD: “Annieโs Twister Sister”
10-20-30-40-50 reps
Pushups
Double Unders
Time: 12:26
Another muscle burner. My arms had nothing left by the 3rd round LOL
Cudos to Amanda for finishing this WOD on her TOES!!!
Thank you for your encouragement during that one, I needed it!
Great Job!!
Great job Patrick!
WUx2
Strength: Shoulder Press
5x 45-65-65-65-70 (x 3)
WOD: โAnnieโs Twister Sisterโ
10-20-30-40-50 reps
Pushups
Double Unders (x 3 for singles)
time= 16:04
Arms are dead..thanks for coaching Marc!
Great Job. Bet that nice long sleep paid off this morning! ๐
WU x2
Strength: Front Squats
5x 80-85-95-105-115
WOD:
10-20-30-40-50 reps
Pushups
Double Unders
My goal going into it was to do 10-20-30 on my toes and then switch to my knees…but after the 30’s, there was still quite a bit of time left so I kept going. I was starting to sag pretty bad near the end of it but I got them done and I’m very surprised and happy about it!
I had to hold my elbows up against the shower wall so I could wash my hair.
Excellent coaching as usual, Marc!
Awesome job Amanda!!
I forgot my time: 24:05
Way to stick with it Amanda.
WUx2
Strength: Shoulder Press
45-50-55-60-65 (x 3)
WOD: โAnnieโs Twister Sisterโ
10-20-30-40-50 reps
Pushups Scale Knee
Double Unders (x 3 for singles)
time= 16:28
Thanks for the great coaching Marc ๐
Clean’s 1x
70(5)-90-110-120(f)-120(f)
WOD (scaled)
10-20-30-40-50
Pushups (knees)
DU
Time: 13:23
Great job 7am boys! John your time is insane! Great coaching Marc!
wu x 2
strength – Front squats x 3
135,155,175,185,205
WOD: โAnnieโs Twister Sisterโ
10-20-30-40-50 reps
Pushups
Double Under (scale x 3)
Time: 12:01
Cash out – wall stretch
wu x 2
strength โ Back squats x 3
65,70,75,85,100×2
WOD: โAnnieโs Twister Sisterโ
10-20-30-40-50 reps
Push-ups (first 10 push up plank on each set)
Double Under
(scale – 5DU & 15 single,545,575,585,150
)
Time: 19:26 (should have finish my last set of 5DU thought I was running out of time)
Cash out โ back stretch
sorry that was my post not Gilles
Marc could you change that
Thanks
Think Kevin meant to write “Twisted”.
I like “Upside-down Annie”. ๐
Figured. Twisted Sister makes more sense. I liked this workout.
Got some Twisted Sister 80’s tunes ready? …. “We’re not going to take it”!
Ya!!! Now you’re talkin!
Picture caption: “I love you Concept 2 Rower”
LOL!!
“Gawd I’ve missed you…”
FIGHT GONE BAD 6!!!
Saturday, September 17th
10:00am
I just set up the online registration for this event. Please login to the schedule and click “All Calendars” in the left corner to see the event and register. Lets get a great turnout this Saturday! Heats of 10 athletes will run every 20 minutes.
its saying on my end that there is no online registration for this event
So I’m not a pro at setting up that calendar. ๐
I’ll try and fix things up tonight.
Those who had already registered for Saturday will be added back in.
Jeff,
Is it better to be a few minutes late or to cancel? I may be running a few min. late.
See you at the gym Hannah.
Strength = Front Squat (x3)
110-120-130-145-165
WOD: 10-20-30-40-50
Pushups / Double Unders
Time: 8:14
Doubles went well today (Thank you Chantal – I used your rope again!!!) – and man 150 pushups – WHOA – Chest has be sore/hurting all day already!!
I might have to charge you a user fee from now on…
Just kidding! Glad you enjoy my rope! They are awesome ๐
Killed another one Johnny! Great job!
Really? Incredible Man!
8:14?? WOW! Way to go!!
Ridiculous time John. I don’t even know how that’s possible
Insanely fast once again!!!! I looked at my watch around that time and I was just finishing my 30 DUs… Good on you ๐
Jeff so sorry to cancel my 4:15.
CFWU x 2
800m Run
Strength – Push Jerk x 3
105-115-125-140-160(F)
WOD – “Annie’s Twisted Sister”
10-20-30-40-50 Reps of
Pushups
Double Unders
Time: 16:26
Shoulder Press 5RM -> 35-40-45-50-60(x4)
10-20-30-40-50
Push Ups (Knees)
Double Unders
16:24
I am trรจs jalouse of all y’all that can hold a plank position for 150 push ups. I’ve been CFing for a little over 2 years and I’m not even close to holding it for 10! Sniffle, sniffle ๐
Great job today Miss Jane! It was fun doing the Twisted Sister WOD with you at 3:15 ๐
Jane you ROCK plank or no plank! Just sayin ๐
wu x 2
strength
Push Jerk 5’s
65-70-75-85-95
WOD: โAnnieโs Twister Sisterโ
10-20-30-40-50 reps
Knee Pushups
30-60-90-120-150
Singles
Time: 12:01
Great Job Everyone!!!
Amanda you did great today
WU X 2
Front Squat 1’s
95-105-125-140-155-165 PR (Thanks for sharing the bar Owen – it seemed full of PR’s!)
WOD:โAnnieโs Twister Sisterโ
10-20-30-40-50 reps (ALL PLANK)
30-60-90-120-150 – Singles
Time: 26:29
That’s alot of push ups! Thanks for all the support 4:15 class, for the PR and the WOD. Always better “with a little help from my friends”. Next time DU’s too!
Great job Heather!
You have a ton of determination! Awesome!
YAY!!! Great job on the Front Squat PR! Very nice ๐
Great PR Heather. That is one heavy front squat.
Crazy push on the push ups….way to go!
Yay Heather ๐
WUx2
Strength: push press x 1
105-115-145-165-185 (PR)
WOD: โAnnieโs Twister Sisterโ
10-20-30-40-50 reps
Pushups
Double Unders (scaled with single unders)
Time: 20:45
185!!! Nice dude! And great job on the WOD!
WU X2
Strength: Push Press
(X 5) 55-65-75-85
Feel like I could have done more, but decided to stop there, as I knew my shoulders were going to be in for a worse beating shortly after ๐
WOD: with push-ups from the Knees, and single skips (x3)
TIME –> 18:57
WOW, I struggled to do even 4-5 push-ups at a time throughout the whole workout, so kudos to all who did them plank!!
WU x 2
Practiced knees to elbow (still half way though…)
400m run
Deadlifts x 1
115 – 130 – 155 – 165 – 175 – 185 – 195 PR by 20 pts !!!! ๐
Should have increased them by more each rep but I wasn’t too sure…
WOD: Push ups on knees + single skips
Time: 17:27
Hard but fun!
Congrats on your PR Nathalie!!!
Nice PR wow!
Great job Nathalie!
That’s awesome Nath!!! … and I know you can lift more!
I think I can: over 200 next time! Thanks for the hint Jeff; I guess it works pretty good for me!
Thanks for all the cheering everybody!
Nice PR Nat.
Great job on the PR Nat!
WOW Nathalie!!! Fรฉlicitations ๐
WUx2
Strength: Overhead Squat X5
45-50-55(PR)-60(PR)-65(PR) <- Thanks Jeff for correcting my form, went up so much better after the adjustment and the lifts felt great!
WOD: โAnnieโs Twister Sisterโ
10-20-30-40-50 reps
Pushups
Double Unders (scaled with single unders)
Time: 14:42
Love this WOD, absolutely loved it!!!!
WUx2
Strength: Deadlifts x5
135-175-180-185-190-195
WOD: Upside-down Annie
10-20-30-40-50
Pushups (All Plank!)
Double Unders
Time: 18:16
My arms were killing me, but I’m so happy I finished this doing the plank pushups! ๐
Good job!
Nice job Mel!
Way to go Mel!!!
Big hug girl! You killed it!
Wow Mel, great time!!
So impressed Mel! That was too tough to describe and you killed at 18:16!
CFWU
Overhead Squats
1×85
1×100
1×115
1×130 PR #5
1×135 PR #10 This took 22 months to accomplish. Pretty happy about that.
WOD: Annie’s Twisted/Upside Down Annie
10-20-30-40-50
Pushups
Single unders
Time:15:43
Really nice PR Guy! Good job on the WOD!
That OHS has come a long way Buddy, great job!
Awesome Guy!!
Congrats on the PR. Quite an accomplishment 22 months in the making. I didn’t hear any celebration though.
Great job on the PR Guy!
Awww Guy!!! So happy for you ๐ I know how hard you’ve worked to get to that point – congrats!!!
WUx2
Strength – Push PressX1
115-125-135-145-155(f)-155
My last 155 I used a tip to try to bend the bar and it worked. This forced my elbows to be more inside instead of out. Made a big difference.
Thanks Marcel!
WOD: โAnnieโs Twister Sisterโ
10-20-30-40-50 reps
Pushups
Double Unders
Time –> 18:08
Tough one but fun!
Cashout: Shoulder wall stretch.
Great job 6:30 crew!
hmm interesting tip. Sounds more like a “mental” cue than technical. I might try that next time.
CFWU x 2
Push Press x 3 100-105-115-135-145 PR for reps ๐
WOD: โAnnieโs Twister Sisterโ
10-20-30-40-50 reps
Push-ups
Double Under
(scale โ 5DU & 15 singles,545,575,5115,5135)
Time — 21:27
All things considered didn’t mind this one so bad. Great push until the end everyone!
Your push ups were spot on. Straight plank through the whole thing. I can’t say the same. Nice work.
Merci! They hurt like hell!
Wu x2
Strength OHS 1’s
65-70-75-80-85-90 PR
Annies twisted sister scaled
Time = 15:24
Love OHS ๐
WOD (Rx’d) —> 15:09
Double Unders went well. Pushups in the rounds of 30, 40 and 50 all broken into set of 5 right to the end. Really happy with the pushups but I guess my breaks between sets were too long and it added up.
Thanks Gabriel and Eric for staying behind to cheer me on. It was greatly appreciated!
Everyone gave an awesome effort tonight and fought hard to hold their pushups tight!
…ohhh… I can’t wait for tomorrow’s WOD! ๐
CFWU x 1
400m run
Back squat 10’s
135-165-185
WOD -> 12:47 I think
FIGHT GONE BAD 6 update…
Ok… the online registration for Fight Gone Bad is fixed.
Currently there are 25 people signed up!
Login and click on “All Calendars” in the left corner to see the event. It does not show a star if you are registered like the other classes. Instead you need to click on it… the next page will confirm if you are already signed up. I had to add people back in. Please login and double check your registration.
Unfortunately, you are not able to cancel your registration online. If you sign up and then need to cancel before 10am Saturday, let Marc or I know by email or text. Marc will post our email addresses and phone numbers on the News Board.
This registration process is necessary so we can plan the heats. Sign up!
WU x 2
No strength. Opted for some Lacrosse ball work on my tight calves and hamstrings (still feeling Saturday’s duathlon)
WOD “Annies Twisted Sister”
10-20-30-40-50
Push ups (plank)
Double unders (subbed 120 and 150 singles for sets 4 and 5)
Time = 15:51
** ok…so the tight calf muscles caught up to me on sets 4 and 5….my Achilles and calves were on fire and I was feeling mucho paino….switched to singles for the last 100 of set 4 and did all singles (150) for set 5…still can’t walk properly ๐ Going to have to take it easy on the legs for a few days.
Congrats on your great finish in the duathlon this past weekend ๐ So impressive!!!
WU x 2
Shoulder press x 3
40-45-50-55-65-70
Did an extra set because I wanted to see if I could do 3 reps @ 70#, which is my 1 rep. max…so yay!
WOD
Twisted Sister
Time = 18:42
Push ups were brutal.
Yay is right Heidi – new 1 rep max coming up!!
Wow Heidi, good job on that #70 shoulder press!
WU x 2
Push press 1’s
85-105-125-140F….140PR
WOD Twisted sister
10-20-30-40-50-
Push ups
D unders… did 3x singles
Time 16:50
Workout from home
WU times 1 plus mobility – no strength
Upside down Annie
10-20-30-40-50
pushups (plank)
DUs
Time : 21:56 Happy with this result because I was able to keep my form on my pushups from beginning to end and managed to break my pushups into three sets of 10, then 5s until the very last 15 which I broke up in 3s. I tried a breathing technique John told me he learned from Sonia and it really seemed to help ๐ though I’m not quite sure I was doing it right… (I’m sure I sounded a lot like I was in labour lol) I had a hard time getting my DUs going for the first three sets, but then I got my groove back for the last two, just in time for an awesome shoulder burn…
Since the WOD, I’ve had a few unsuccessful attempts at drinking water – I can no longer lift my arms without shaking uncontrollably – thanks Jeff ๐