Baseline

A note on the Member Challenges – Do them! It doesn’t matter if you don’t win. It doesn’t matter if you use a band or scale. What matters is that you can use the challenge to test your progress. These challenges will come up again, so you’ll have a benchmark to compare. So before this week is over, I want to see that board filled with names.

500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Compare to Aug.4/12

Can you believe this was Melissa's first time doing an OHS?
Can you believe this was Melissa’s first time doing an OHS?

123 thoughts on “Baseline”

  1. Mobility
    WU x 2

    Back Squat x 5
    125-135-145-155-165

    WOD: “Baseline”

    500m Row (1:35, PR of 3 seconds compared to Nov 21)
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

    Time: 6:42

      1. I think it might be the first time in a WOD. When there’s just a few rounds, I use the smallest band, and more than a few rounds I use the medium. I figured I could do one round without a band 🙂

        I’m more excited about my row PR though.

  2. Mobility
    WU x 2

    Shoulder Press x 5

    WOD: “Baseline”

    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 RingRows (scaled)

    Time: 6:37
    I did this in my prep course Nov 20th and my time was 8:25 so I got me self a little PR! 🙂
    I think I am going to try pullups with the band next workout…hopefully I can get it!
    Thanks for the great coaching Amanda and the support.

      1. LOL! Thanks Trent! Nice meeting all of you guys! I’ve heard the 6am crew is alot of fun to work out with.

  3. WU x 2

    Shoulder press x 3
    65-65-75-80-85

    WOD ‘Baseline’ – used black band for pullups

    8:07.. meh

    This is the first time doing this wod for me so didn’t really know how it was gonna pan out. I ate crappy food last night (like really crappy, shame on me) and I can feel it. Crappy food = crappy night (awake since 3am) = crappy wod = crappy day. It’s almost like the clean and the snatch… if your start position is crappy, the rest will be crappy too. Well that’s a crap load of crappy stuff today. I think the coffee is affecting me. Happy WODing!

    1. I believe the proper term is “craptastic”.
      If not for the fact that you STILL got up waaay too early and came to the box and worked out where 95% (totally made up stat) of folks would not have given it a thought makes today a crapload of success.
      Now go smile your crappiest smile, kick a crappy kid or two and get ready for more fun crap tomorrow!!

      1. I’m looking forward to kicking a crappy kid or two later…. jussssst kidding. Thanks for the positive-ness, I feel much more craptastic now!!

  4. Mob
    Wux2
    Strength Front Squat
    80,85,90,95,100
    WOD Baseline
    500m Row
    40 squats
    30 sit-ups
    20 push-ups
    10 pull-ups

    Time 7:12

  5. Wux2
    Strength Front Squat
    135-140-145-155-165(pr 5#)

    WOD Baseline Rx
    Time 4:44

    1 second slower than last time…..I blame it on the shoes.

  6. Mobility
    WU x 2

    Strength: Overhead Squat
    35,40,45,50,55

    WOD “Baseline”

    500m Row (time 1:48.5)
    40 squats
    30 sit-ups
    20 push-ups
    10 pull-ups (blue band)

    Time 8:06

    400m run

  7. Wu x 2
    Double under practice

    WOD: baseline

    4:40

    I thought I’ve done this but I can’t find it. The row then squats killed me.

      1. You are very welcome. It is always fun showing people my before pic. I always hope to inspire people and show them it is possible.

        You did pretty damn good yourself.

  8. Great picture Melissa! Almost year 3 for me and I am unable to do such a pretty OHS. Nice having you at CFM!

  9. WU x 2

    Back Squat 3’s
    90-100-110-115-120

    Baseline
    Time: 6:26

    5 sec slower than last time but my push ups back then were with an elastic band!!

  10. OHS practice

    WOD: Baseline
    Time: 4:52

    The last time I did this was Bev’s “free drop-in”, and I neglected to write down my time.
    I wanted to break 5 min and I did, but squats weren’t full speed and push-ups were pretty broken after the first 10. Always room to improve FUTURE ME, always room to improve…

  11. Wux2
    Strength push press x5
    85-95-115-125-135-145x3pr
    WOD. Baseline
    Row 500 m
    40 squats
    30 sit-ups
    20 push ups
    10 pull-ups
    In 5:27. (S)
    Rob Brydges

  12. “Nooner”
    MOB
    WU x 2
    Lacrosse ball shoulders and glutts – right arm hurts from shoulder past my elbow 🙁 (…butt always hurts 🙂 )

    WOD Baseline:
    Row 500 m
    40 squats
    30 sit-ups
    20 push ups
    10 pull-ups (med purple band)

    Time: 5:59

    Row was 1:50.5 (Guess it’s true that time matters: less than a second OVER my pr and I’d love to have that second back!)

    Lungs were really burning-a-la-fran by the time is was over but I like this one. Can’t find that I did it before but the rowing and burning lungs seemed familiar…

    Nice to see all the moms out for the trial class this morning – hope to see many of you in regular classes soon! (Make sure you do lots of stretching tonight 🙂 )

    1. I wish you’d all quit using the word “nooner” to describe your lunchtime workouts.. I associate that word with something WAY more fun, the same kinda blown out “what the hell just happened” feeling none the less, although i’ve never gotten Fran cough from it I’ll keep practicing.. so from here forward its ” crossfit moncton class noon time slot ” Thanks for your cooperation and understanding

  13. Mobility
    WU X 2

    OHS X 5

    65-75-85-90-95

    WOD – Baseline

    500m Row
    40 Squats
    30 Sit ups
    20 Push ups
    10 Pull ups w/black band

    Time – 5:50

    A minute slower than last time but pull ups with band rather than ring rows and also did not do a strength before the last time.

    1. nice to see you graduate to the bar buddy.. its about time! you’ll progress quickly through the bands! awesome job on the wod too!

  14. Strength Shoulder press x 3
    45-55-65-75-80 x 2

    WOD Rx’d

    Time 5:20 (PR 23 sec)
    Happy with that, I think if I can be more efficient with my rowing I could get sub 5. I was worried my turkey lunch would slow me down 🙂

  15. Mobility
    WU x2
    Strength Shoulder Press x5
    80-85-90-95-100

    WOD Baseline
    Row 500m
    40 squats
    30 sit-ups
    20 push-ups
    10 pull-ups
    Time: 7:26

    It was my first time doing the baseline WOD so I don’t have one to compare to. I feel I was slow on the squats ( knee still bothering me) and could have worked harder on the push-ups. I did row 500m in 1:44.1

    1. WHOOOP! Your row doesnt surprise me at all.. CONGRATS THOUGH!

      You guys should see her play rugby…

    1. It kind of felt like someone had PVRed you doing the WOD and they were fast forwarding through it!

      SO FAST! Wow! That was amazing! Congrats!! 🙂

  16. mobility
    wu x 2
    strength – Back squats x 3
    75, 80, 85, 90, 95

    WOD : Baseline
    row 500M
    40 squats
    30 sit ups
    20 push ups
    10 pull ups (blue & purple band)

    Time = 7:13
    cash out – McKenzie push ups

  17. mobility
    wu x 2
    strength – Cleans x 5
    95, 115, 125 (practice form)

    WOD : Baseline
    row 500M
    40 squats
    30 sit ups
    20 push ups
    10 pull ups

    Time = 4:40

  18. Strength: Front Squats
    5x 95-105-110-120-130(3) – pr for reps, I think. I’m disappointed I didn’t even try for the last two reps, I should have had someone watching me. I don’t chicken out when there are eyes on me. lol

    WOD rx’d: 6:15

    14 sec PR. I’ll take it!

  19. WUx1

    Backsquats: 135×5 175×1 195×1 215×1

    WOD : Baseline
    row 500m (1:37.8)
    40 squats
    30 sit ups
    20 push ups
    10 pull ups

    Time = 4:52

    Got a 2.4 sec PR on the row but I suffered dearly the rest of the WOD because of it. Future me, pace your row properly.

  20. Mobility
    WU x 2

    Strength: Push Jerks @ 5 x 30-35-40-45-50

    Thanks for the tips, Kevin!

    WOD: Baseline
    Row 500m
    40 squats
    30 sit ups
    20 push ups
    10 pull ups (ring rows)

    Time = 9:39

    4 seconds slower than when I did it in the prep class, back on July 2nd. I was disappointed that I couldn’t at least match my last time, but I was gently reminded that I haven’t been coming to classes as much as I should. So true! Thanks, Lora! Definitely something I’m working on! Can’t make progress if you don’t show up and do the WORK, right?!

    Question:
    What kind of goal is reasonable, for the next time the Baseline WOD comes up (whenever that may be), given that I need to be attending 3x/week, on a consistent basis? Not sure if that can even be estimated for goal-setting purposes, but thought I’d give it a shot. 🙂

    Thanks!

    1. I wouldn’t set a goal for a time. I would set a goal, as you mentioned, for consistency. Then, when it comes up again, you WILL beat it.

  21. Mobility
    WUx2

    Strength : Deadlift @ 5x 65-65-65-75-80

    WOD: Baseline
    500 m row
    40 squats
    30 sit ups
    20 push ups
    10 pull ups. (With black Band compared to the ring rows during the prep course)

    Time: 7:33

    Beat my last score by 1.04! 🙂

    Great class everyone!

  22. WU x 2

    Strength: Front Squat x 5 ( Nice sharing the bar with you Darsey!)
    65-85-95-105-110

    WOD: Baseline: Rx

    Time: 5:04

    Happy with this!

  23. mobility Wux1

    EMOTM Shoulder Press

    5 mins 3 reps #95
    5 mins 1 rep every 30 secs #120
    5 mins 3 reps #95

    WOD “Baseline”

    Time: 4:37 RX

  24. Mob
    2xWU
    skip strength and did some mobility work..

    Wod Baseline
    4:45 25 seconds off my best of 4:20 but that was before surgery and thinking now my squats were probably sub standard, taking great pride and enjoyment out of my newfound ability to squat to proper depth, albeit slower than before it will improve over time.. 🙂
    patience is a virtue that I used to lack but making every attempt to make sure that I don’t rush things too much.. its a marathon not a sprint right?

    1. Awesome time! I am so proud of you. You got a new WOD book for a reason. Those old scores are irrelevant now. Look at what you have gained…FULL SQUAT DEPTH. That is HUGE! 🙂

  25. Mobility
    WUX2 (green band on pull ups)

    Back Squat X 5
    145 165 185 205 225

    WOD: Baseline

    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups (green band)

    6:11
    winded and coughing for a good 30 minutes after WOD

  26. Mob.. WUx2

    Cleans: 55-60-65-70-75

    WOD : Baseline

    Row 500m (1:59) PR Shed 25 secs since my last 500m row
    40 squats (ouch)
    30 sit ups (cramp)
    20 push ups (death)
    10 pull ups (a lot harder then I anticipated. death x2)

    Time = 6:19

    First time doing Baseline.

  27. Light weight movements again
    Wod Rx
    4:43 not a PR but was not expecting one. July 2 was 4:21.
    Felt great to get the heart rate going.

  28. MOB, WU x 2

    Strength: Push Press
    5 x 45
    3 x 135
    1 x 155
    1 x 170
    1 x 180
    1 x 185 10 lbs PR

    WOD: Baseline Rx

    Time = 5:06 This was a PR of 2:31 from August 21. Pretty stoked about that.

  29. Mobility

    WU x 2

    Skipped strength got in late after a long drive…

    WOD Rx’d

    Time: 5:17

    Nice race Sheldon. First time doing baseline for me.

  30. Mobility
    WU x 2
    Lacrosse ball on lev scap and pecs
    Burgener x 2

    Strength: Hang squat snatch (x5)
    45-65-65-65-65
    Needed a break from 1RMs but wanted to do something with strength.
    Hang squat snatch technique needed some work.
    Have to remember to land at the bottom of squat…not lower into the bottom of squat.

    WOD “Baseline”
    500m row (1:44.9…YAY! PR)
    40 squats
    30 sit ups
    20 push ups
    10 pull ups

    Time = 6:02
    2 second PR over last time in August but not a true PR. My best time was on July2/12. No idea where that came from. LOL!

    1. nice work on the WOD and great job rowing, jeezus I looked over when I hit the 250 mark expecting to be way ahead and was only a few meters, I may have rowed with more intensity after that!! lol..

  31. Mobility

    WU x 2 ( first round of pull ups I used med band as my shoulder felt tight, second round did kipping pull ups, both rounds did knees to bar and ring dips med band)Thanks for the tips Jeff I’ll have to work on the swinging kip.

    Strength: push jerk x 5
    95-110–120–125-130

    WOD “Base Line”
    500 m row (141.4)
    40 squats
    30 sit ups
    20 push ups
    10 pull ups. (No bands this time, last time I did ring rows)

    First time July 3 time – 7:10
    Today 5:10 pumped about shaving the 2 mins off!

    1. HUGE PR! Congrats Jeremy. I have loved watching your progress over the last few months…and you’re only just beginning! Well done 🙂

  32. Looks like i’m missing some good wods this week…

    been on my own with the kids this week so can’t make it to the gym… have been cycling to work and doing home wods when I can… hope to be back next week…

  33. Chantal Guerette

    Mobility
    WU x 2

    Strength : Shoulder Press 5 x 35-40-45-50-50

    WOD “Baseline”
    – Row 500m
    – 40 Squats
    – 30 Situps
    – 20 Pushups (with knees)
    – 10 pullups
    Time: 6:08

    I decided to do my pushups with my knees because I really wanted to do my pullups without a band and I was afraid I wouldn’t have been able to do both ! It was a good one 🙂 My first time doing the Baseline !!

  34. Mobility
    WU x 2
    Strength push press to 50#
    WOD Baseline 7:08

    Last time it was 8:40 with ring rows. This time I did pull ups with the black band.

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