Back at Home show

Member Challenge – Max rep shoulder press in 2 minutes (65/45#)

Skill of the Week –Β Free-standing Handstand

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

Compare to Nov.28/11

We were on TV! Check it out.


129 thoughts on “Back at Home show”

  1. Mobility
    WU x 2
    75 unbroken double unders (I think it’s a PR)

    Front Squat x 5
    135-145-155 (back didn’t feel great + time was running out)

    WOD: Death By Clean and Jerk at 95#

    Score: 8 complete rounds + 4 reps

    1. Great job on the WOD Vince! Congrats on your DU’s too! Getting mighty close to the trophy case πŸ™‚

  2. ValΓ©rie Arseneau

    Strength Deadlift
    5x 95-100-105-110-115 (PR of 5#)

    Death by Clean and Jerks @ 50#
    (9 rounds + 5)
    My goal was 8 rounds. I just skimmed by round 9 extending at 1 sec left. I didnt have the legs to start the next round only got 5 in.

    Also, ripped hands suck! I’ll need your tips Jack.

  3. Strength clean and jerks x 5
    55-65-75-85 ( 3) 95 (2) 100 x (1)

    WOD @ 70#

    8 rounds + 8 reps

    PR 1 round + 4 reps and used 15# more. Great coaching this morning Kevin
    Watched the video, awesome!

  4. Practiced C&J x3 (first time overhead since injury 2 weeks ago)

    Wod rx’d
    10+7 (old pr was 9+9. Wasn’t expecting that)

    Nice race Darrell.

    Thanks for all the birthday burpees this morning!

  5. WU x 2

    Shoulder press x 5
    75-85-95-105 .. stopped there, I didn’t want to use all the juice before the WOD!

    WOD RX’d (95#) – 7 rounds + 6 C+J … 3 rep PR, I’ll take it!

  6. WU x 1
    32 Birthday Burpees for Mr. Kevin Wood

    Deadlift x 5
    210-225-235-250 (a little slow this AM, but form felt much better)

    Death by Clean & Jerk @ 120#
    7 rounds + 7 reps

    1 full round less this time, but 40# heavier so I will call it even.
    Nice watching Kevin & Darrell race…beasts!

  7. WU x 1 but did 45 situps, 35 pushups and 1 minute plank

    Strength: Clean & Jerk x 3


    8 rounds + 5 C&Js

  8. Finally able to watch the Rogers thing. Very very good!

    Nice shot of me and Eric’s Fran Face-Off at 8:40. You can totally see my upcoming bald spot! πŸ˜›

  9. Mobility

    WU x 2

    Strength: Practiced C & J’s (5)

    WOD: Death By Clean and Jerk at 65#

    Score: 6 complete rounds + 4 reps

    500m Row x 4 (last one at 1:57.8)

  10. Mobility
    Wu x 2
    Strength push jerk
    95/ 115/ 135/ 155/ 165 x 5
    Trying to keep good form still need work on getting under the bar without going wide. Thanks for sharing the bar Jo πŸ™‚
    Wod rx’d 8 rounds 8 reps. Would like to have got to 10. wasn’t happening this morning. Fun Wod though.

  11. WUx2
    5x 145-150-155-160-165 (PR for reps)

    Death by Clean and Jerks @ 55#
    (10rds + 9 reps)

    No Pr, had 3 extra reps last time; but 5 more #

  12. Mobility
    (green band pullups – 7/3)

    5 x 35-40-45 (ran out of time)

    Death by Clean and Jerks @ 35
    (10rds + 8 reps)

  13. Wux2
    Strength. C& jerk practice x3
    95 115 135 145
    WOD. Death by C&jerk
    1rep in first min
    2rep in sec min
    Rounds- 5+4 rx
    Rob Brydges

  14. Mobility Class

    95-95-115-145-165-185-205(PR,3RM) -235# (PR,1RM Power Clean)
    *(missed jerk @ 235#)

    WOD Rx = 9+ 9
    ** took me a few secs to get my head in the game on that last round, cost me the rep I needed to advance. Next time just start on the clock no matter what.

    Great job everybody! Rough WOD!

    1. Great job! Your 235# clean looked really solid and I’m sure it won’t take much to get the jerk too!

  15. Mobility
    WUx1…got all my pull ups with the blue band for the first time!
    50 Burpees…don’t ask:)
    Push press 35-40-45-50-55×5
    Death by clean & jerks #45
    10rounds 10 reps
    Great workout!

  16. mobility

    EMOTM Clean & Jerks

    5 mins 3 reps #135
    2:30 mins 1 rep every 30 secs #185

    WOD RX

    9 Rounds +7

  17. Mobility class with Jo (lower body)
    Upper body part of Mob
    WU x 1

    Clean & Jerk practice
    3 x 40 – 45 – 55

    WOD – Death by Clean & Jerk
    I thought about doing it with 60# but my left trapezius (I googled the proper term… my anatomy classes were a long time ago πŸ˜‰ ) was tight and I couldn’t loosen it out with a lacross ball or under a barbell so I decided to go down to 50#.

    9 rounds + 7
    I wasted several seconds at the start of round 10 because mentally I thought that I was done… I don’t know if I could have gotten the extra 3 in to finish round 10… Goal for next time.

    1. Good thinking, if someone feels like they should scale a bit, then do it. Always better to get a lighter more intense workout than a slow drag with chances of injury.

      1. Better safe than sorry! I can’t wait to do it again next time this WOD comes around in the rotation πŸ™‚

  18. Mobility
    WU x 2 (without pull ups…still feeling the remnants of Friday’s WOD)

    Strength: shoulder press (x5)
    45(10) – 65-75-80-85-90(3)
    Nice sharing a bar with you Monica! I am envious of your front squat form! πŸ™‚

    WOD as Rx
    Death by Clean and Jerks 95#
    Score = 9 rounds + 6 C&J’s

    PR of 1 full round (had 8 + 6 in November 2011)

    Great job 5:45 peeps!! HUGE CLASS! That was fun!

    1. Nice work on the wod and congratulations on your PR!! Is there a week that you do not have a PR? πŸ™‚

  19. Chantal Guerette

    WU x 2

    Strength : Push Press
    5.x 45-55-60-65-70 (PR)

    “Death by Clean and Jerk” at 65lbs
    8 rounds + 4

    I’ll be honest, I cried a little bit after this one… I lost some skin on my cleans……

  20. mob

    lacrosse ball, foam roll..

    Wod Rx

    last time was 11 rds and 7 reps at 125

    9rds + 7 reps.. second guess myself all night cause I think I had more in me! lol.. room to Pr next time. πŸ™‚

    1. 1 rep?! You HAD to beat me by 1 friggin’ rep?!

      Just kidding! Nice work! I think you can stop worrying about taking it easy on those new knees now….

  21. Mobility
    WU x 2

    Strength: Front Squat x 5
    Thanks Patrick and Kevin for the help and tips.

    WOD @ 50#
    7 rounds + 5

      1. Thanks, I’m really trying to think off everything to squeeze, push, tighten, etc on everyone. Feeling more natural.

  22. Also welcome to the new peeps from the prep class.. nice to see you out there tonight!! What a great wod to start with, death by anything is awesome!! πŸ™‚

  23. WU x 2

    Lean & Jerk x 3

    125 135 145 150 155

    WOD @ 115#

    7 rounds + 6 reps I had 8 as a goal, came up short.

    Happy B-Day Coach!

  24. Mob Wu x 2
    Practiced Clean and Jerks
    WOD: Death by Clean and Jerks at 45lbs
    7 rounds 6 reps
    My first “Death by”. I found out in a hurry that the rest periods soon evaporated.
    Thanks Kevin and Joanna for all the coaching tonight. I really appreciated the tips on proper form. I am slowly getting it. Stay tuned.

  25. Happy Birthday Coach Kevin!

    WU x 1

    Worked on muscle up progressions!

    WOD: RX @ 95 lbs

    7 rounds + 5 reps : No PR from 2011, shoulders felt tight and sore right from the get go! Tough one for me tonight!

    Great seeing so many new people tonight! Welcome!

  26. WUx2

    Strength – Shoulder Press X5

    WOD @ 115#
    8 rounds + 6reps

    Great job 6:45!
    We had 3 new CFM members tonight doing this as their 1st WOD, you all did awesome! πŸ™‚

  27. Just watched the video. Made me proud to be a part of CFM. Everybody looked so strong! Hands down best line goes to Rob: “……we do a lot of squats & I don’t care how old you are, you still have to sit on the toilet…” Made me laugh out loud! Now that put’s functional movements into a whole new perspective πŸ™‚

  28. WU x 2

    Cleans x 3

    WOD @ 80#
    8 rounds + 8 reps
    Had the 9th jerk in up rin round 9 but didn’t have it locked out when Kevin called time – so close… So fun in the gym to see lots of faces I haven’t seen in a while. Guess I should drop into the 4:15 more often!!

  29. Mob
    Strength: practice Clean & Jerks
    Death by Clean and Jerk @ 45lbs
    8 rounds +6 reps
    crazy wod, the race for time was really throwing me off. Can’t wait to do this one again, now that i know what to expect.

  30. mob
    wu x 2

    strength – C & J 125, 135, 145, 155, 165

    Wod Death by Clean & Jerk @135#
    7 rounds + 6 reps

  31. Mobility
    WU x 2
    Clean and Jerk
    95,115,135,145,145 x 3


    Death by Clean & Jerks(120#)

    Score: 7 rd + 5

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