Another little couplet

By / January 30, 2013

Tomorrow is Change for Change. Bring $5 to switch up your workout.

30 OHS (95/65 or 50%)
7 Muscle-ups
20 OHS
5 Muscle-ups

Gabriel busts his butt at the Beatdown
Gabriel busts his butt at the Beatdown

74 thoughts on “Another little couplet”

  5. Michelle

    Strength – Push jerk x 5
    45-50-55-65-70 (x4)

    30 OHS (35#, kept it light due to a sore shoulder)
    21 pull ups (blue band)
    21 dips (blue band)
    20 OHS
    15 pull ups
    15 dips

    12:53

    Did I mention how much I looooove pull ups? I am pretty sure the people around me could tell, with all my enthusiastic expletives 🙂

  6. Laura K

    I am still smiling thinking about you guys at the Beatdown. Great work Gabriel. I saw two of your work outs and you nailed them.

  7. Shane Hayes

    Great job Gabe
    Mobility
    350m row straight arm
    Wu x 1 Pullups with 50lb dumbell (10 unbroken)
    Strength shoulder press
    Practice du’s
    95/ 115/ 125/ 135 x 5 out of time
    Wod
    30 ohs @ 75#
    21 pu 21 dips
    20 ohs @ 75#
    15 pu 15 dips
    5:13
    Fun Wod, tried a muscle up after and was able to get it with arms tired so next time rx for me.

    4. Michelle

      That was your first MU!!??? You were sooo nonchalant about it, I kinda thought you did them all the time! Congrats!

  8. Gilles

    mobility
    350m row straight arm
    Strength – Cleans x 5
    95, 115, 125, 135

    WOD :
    30 OHS (55#)
    scale – 21 pull ups & 21 dips
    20 OHS
    scale – 15 pull ups & 15 dips

    Time = 9:19
    cash out – wall stretch

  9. Rachel

    mobility
    350m row straight arm
    Strength – Front squats x 3
    45, 75, 80, 85, 90×1, 90

    WOD :
    30 OHS (45#)
    scale – 21 pull ups(green band) & 21 ring dips(blue band)
    20 OHS
    scale – 15 pull ups & 15 ring dips

    Time = 12:14 (one my arms where shot before the work out)
    cash out – wall stretch

  10. Caleb R

    mobility
    350m row straight arm
    Strength – Shoulder Press x 5
    70-75-95-105-115

    WOD :
    30 OHS (35#) felt like a thousand pounds
    scale – 21 pull ups & 21 dips
    20 OHS
    scale – 15 pull ups & 15 dips

    Time = 7:33
    cash out – wall stretch + skipping

  11. Trent

    Wux1
    350m row straight arm
    Strength – Deadlifts x 5
    185-195-215-225-235(pr 10#)

    WOD :
    30 OHS (70#)
    scale – 21 pull ups & 21 dips
    20 OHS
    scale – 15 pull ups & 15 dips

    Time = 7:28
    cash out – wall stretch

    Didnt have any MUs in me this morning.

  12. Chantal Guerette

    Mobility
    350m straight arm row
    WU x 1

    Strength : Shoulder Press
    5 x 35-40-45-50-50-50 (yes, still stock there!)

    WOD
    – 30 OHS (35lbs)
    – 21 Pullups
    – 21 Dips (parralette bar geez I forgot about the ring modification)
    – 20 OHS (35lbs)
    -15 Pullups
    – 15 Dips

    Time : 7:12

  13. Kevin

    For those trying to register for the Games, starting February 1st, you will be able to register as an Athlete and choose a team right from a link on your profile page.

  14. Natacha

    Mobility
    350m straight arms row
    Wu x 2

    Push jerk 1 rm to 105# (5# pr)

    Wod
    30 ohs (35# for 21 reps than dropped to 25#… wrists hurting)
    21pull ups + 21 ring dips(2 small bands)
    20 ohs (25#)
    15 pull ups + 15 ring dips
    9:32

  15. Blake

    Mob / 350m Straight-Arm Row
    WUx 1 (with Wall Balls)

    Overhead Squat x 5 (great timing right?)
    95-95-105-110-110
    Still working on keeping form throughout the whole 5x set.

    WOD:
    — 30 OHS @ 70#
    — 7 Muscle-ups
    — 20 OHS
    — 5 Muscle-ups
    7:26

    I didn’t have my book so I wasn’t sure what my “real” 1RM was based on my current 5RM PR, so I went with 50% of my current posted 1RM. Maybe another 10# next time future me?
    MUs were all singles. Have to work on locking arms at the bottom pre-kip. Probably had a few no reps based on Games standards. False-grip ring pull-ups here we come!

    1. Lora

      I love that you did your strength as a true crossfitter and didn’t change it up because you were doing the same movement in the WOD.
      Nice work on the MU’s!

      1. Mario

        Sometimes I find that doing a heavy set of 3’s or 1’s before a WOD make it feel so much lighter when its time to 3-2-1-GO.

  19. Kevin Mack

    Mobility

    WU X 1

    350m Row straight arm

    Strength – Front Squats x 5
    90-95-100-110-115#

    WOD :
    30 OHS (20#) Big weight.……sigh
    Scaled – 21 pull ups (green band) & 21 paralette dips
    20 OHS
    Scaled – 15 pull ups (green band) & 21 paralette dips

    Time = 8:56
    cash out – wall stretch

    1. Lora

      Don’t let the weight on OHS’s get you down. Its way more important to nail your form rather than throw big weight overhead and squat improperly. OHS’s are a difficult movement requiring great flexibility and core strength. Keep doing mobility work and practice (with good form) and the weight will increase. I promise.

      1. Kevin Mack

        Thank you, Lora. I’m feeling pretty good about how much my flexibility has improved. Still a long way to go but moving in the right direction. Once again thanks for the encouragement.

  20. Lora

    Mobility
    350m row (straight arm)
    WU x 1

    Strength: push press (x3)
    45(10)-95(5)-105-115-125-130
    Great sharing a bar with you Jeremy 🙂

    WOD
    30 OHS @ 65#
    7 MU (ring progressions with blue band)
    20 OHS
    5 MU progressions
    Time = 8:05

    Cash out – wall stretch 2 x 30 sec

  21. Jeremy L

    Mobility
    350 m straight arm row

    WU x 1

    Strength
    Shoulder press x 5
    95-115-125-130-135

    Thanks for sharing the bar and the info Lora!

    WOD
    30 OHS @ 65#
    21 pull ups 21 ring dips (used 2 small purple bands)
    20 OHS
    15 pull ups and 15 ring dips( for some reason when I went back to the bar I seen the 20 so ended up doing 20 pullups and 20 ring dips)

    10:18

    thanks Amanda for the advice during my last OHS , bar was shaky needed to slow down to control the bar.

    Wall strech and lacrosse ball cash out.

  22. Lance

    Mobility
    350m row
    skipping
    WUx1

    EMOTM Front Squats
    5 mins 3 reps #135
    5 mins 1 rep every 30 secs #185
    5 mins 3 reps #135

    WOD
    30 OHS #95
    21 Pulls ups 21 Ring dips
    20 OHS #95
    15 Pull ups 15 Ring dips

    Time; 13:15

    first 30 OHS were unbroken. pull ups and ring dips were very broken.

  23. Melanie B.

    Mobility
    350m row
    WUx1
    Strength – Push jerk x 5
    35-40-40-45-45

    30 OHS (15 pound bar)
    21 pull ups (black band #2)
    21 dips (Paralette dip)
    20 OHS (10 pound bar)
    15 pull ups (black band #1)
    15 dips (Paralettes dip)

    Time: 10:23

    My arms were dead throughout this whole workout lol
    Thanks coach Amanda for telling me how to fix my OHS, now all I need is practice 🙂

  25. Maddy

    Mob
    350m straight arm row
    WU x 1

    Strength – Shoulder press
    5 x 70 – 75 – 80 – 85 – 90 (5# pr)

    WOD
    30 OHS with a stick
    21 ring rows
    21 dips with paralettes
    20 OHS
    15 ring rows
    15 dips

    7:24 and jelly arms and legs

    1st day back in over a month after my knee injury which seems to have gotten much better in the last week or so. I was surprised that even the OHS felt good! Great to be back!! Really missed the CFM gang! 🙂

    2. jeff

      taking time off does not preclude you from attending and sitting on the couch or better yet from participating in non knee type movements.. we missed you!!!

  26. Eric N.

    Decided to take a crack at Annie after supper
    50-40-30-20-10
    Double Unders
    Sit-ups

    T:6:46 – pretty sure this is what I got last time or close to it… Lol

  27. Gabriel

    Mob
    350m straight arm row
    WU x 1

    Did my first 2 consecutive Bar Muscle Ups, now goal is 3.

    Strength – Push Jerk X1
    115-125-135-145-155

    WOD @ 70# and Scalled to Jumping MU’s
    30 OHS
    7 Muscle-ups
    20 OHS
    5 Muscle-ups

    Time–> 9:46

    Last 15 OHS wrist started to fail fast. Last 3 reps had to do narrow OHS.

    Great job 6:45 crew!

    Thanks for all the great comments fella CrossFitters. I had a blast!!!! 🙂

  28. jeff

    mob
    350m straight arm row
    WU

    push jerks
    95-115-125-135-145 stopped there felt like I could go up but trying to keep progress slow and steady

    Wod @ 85
    30 OHS
    7 MU
    20 OHS
    5 MU

    9:18

    Did all the OHS unbroken (too light?) but really concentrated on good form, and was quite happy with MU after not doing any for last 3 months
    Thanks Amanda for coaching!

  29. Marcel

    350 m straight arm row

    WU x1

    Skipped strength opted to foam roll.

    WOD @ 65#

    With jumping muscle ups.

    Time: 7:55

    First 30 OHS were unbroken pretty pumped about that!

  30. Heather S

    MOB
    350 straight arm row
    WU x 1

    Strength: Shoulder press 3’s
    44-55-60-65-70

    WOD
    30 OHS 40#
    21 ring rows + 21 dips med blue band
    20 OHS
    15 ring rows + 15 dips

    8:48

    Yikes – shoulders are wreaked!! Lower body is wreaked!! What a great welcome back wod!! (Glad I was only gone a week 🙂 )

    Now, what to choose for tomorrow…

  31. Heidi

    WU x 1 + 350 SA Row

    Dead Lifts x 3
    150-160-170-180-190

    30 OHS @ 65#
    21 Pull Ups (no band)
    21 Ring Dips (small band)
    20 OHS
    15 Pull Ups
    15 Ring Dips
    Time = 13:07

  32. Jenn B

    Strength – Push Press x 5
    65-70-75-80-85

    30 OHS 30#
    21 pull ups (green band)
    21 dips
    20 OHS
    15 pull ups
    15 dips

    7:55

    SO proud of myself for using green band through the workout. Pull Up progress! Whoop!

  33. Jason Gagnon

    Mobility
    350 m Straight arm Row
    WU x 1
    Strength
    Deadlift
    135,155,175,195,205 x 5

    WOD
    30 OHS (65#)
    7MU Scaled to Progression on Purple Band
    20 OHS (65#)
    5MU Scaled to Progression on Purple Band

    Time: 6:18

    need to work on Muscle up’s

  34. Amanda

    Did this wod on Jan 31/13 for Change for change:

    30 OHS (Supposed to be 50% of 1RM but I don’t know what it is so I used 50#…was hard enough, couldn’t do the first round unbroken)
    7 Muscle-ups (scale: 21 pullups/21 dips)
    20 OHS
    5 Muscle-ups (scale 15 pullups/15 dips)

    T =14:08

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