Baseline

By / May 1, 2013

500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Compare to Dec.6/12

Pam is making great progress!
Pam is making great progress!

86 thoughts on “Baseline”

  1. Gabriel

    WUx2

    Strength – Push Jerks X5
    95-105-115-115-125
    Thanks for pointing out for me to use my shoulder to rack with these Patrick. It helps with multiple reps!

    WOD as Rx’d

    Time–>4:12
    All unbroken
    Was aiming for around 4:30 so quite pleased. Been looking forward to doing this one.

    Great job 6AM girls!

    3. Michelle

      Tried to stay with Gabe after our row, but that was a rather lofty goal. Super job!!

  2. Mario

    Woohoo Baseline!! Cant wait to see the PR storm today.

    Congrats to Steph who got her first few handstand pushups yesterday!

  4. Shawn Johnson

    WUx2
    Strength – Front Squats X5
    100-120-135-145-155(x3)-155(x4)

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

    6:07 squats after rowing slowed me down

  5. Tracy

    M + WU x2
    Srtength – dead lift
    85-95-105-115-125×2

    WOD – Baseline
    500 m row
    40 squats (to ball)
    30 situps
    20 push ups (from knees)
    10 pull ups (rings)

    Time 6:21

  6. Kevin Mack

    Mobility
    WUx2
    Strength – Push Press X 5
    65-75-85-90-95

    Baseline
    500m Row (1:54)
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups (blue band)

    6:29 PR of 1:37

  7. Michelle

    WUx2
    Strength – Cleans X5
    75-85-90-95 Wasn’t feeling it this morning, I think I will try again on Friday. My love/hate relationship with squats continues!

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

    5:32

  8. Heather Colleen

    Mobility
    Wux2
    Strength: OHS (One arm w KB)
    15-15-20-20-15

    Baseline
    500m Row (one arm)
    40 Squats
    30 Situps
    20 Pushups (on wall, one arm)
    10 Ring rows (one arm)

    6:56

    I haven’t done this one since that horrible, hungover Saturday trial morning… Still lots of improvement to be made, but this workout was definitely a “CrossFit defining moment” for me. I cannot believe I puked after this WOD less than a year ago!! πŸ™‚

      2. Kevin MacK

        She had guts? You should have seen the reaction that morning when I told her we still had to go.

  9. Crystal

    Mobility
    WU X 2
    Strength: Push Jerks

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Ring Rows
    6:01 had a PR last time I did this I did at 6:37 so πŸ™‚

      1. Crystal

        Thanks guys! I never really know if that’s a good PR or not but I was told it t’is indeed! SO F YA! lol

  10. Blake

    Deadlift x 5
    245 – 255 – 255 – 225 – 225
    No PRs, just really trying to improve my form before moving back up to my max.
    Thanks for the coaching Kevin.

    WOD: Baseline as Rx’d
    Time: 4:33 (PR of 19 sec)

    My goal was 4:30.
    NOTES FOR Future Me: I jumped right to the squats, but future me will take a very short, couple sec break before starting them next time so my knees don’t buckle, then push them unbroken at a good pace.
    Gained a little time on my situps, but was disappointed my pushups were not unbroken. Always something to work on!

      1. Jackie

        I can hear Amanda’s voice in my head…so I’d better post!

        WU x 2
        Strength: Shoulder Press
        5x 30, 35, 40, 45 and 1x 50

        WOD Baseline
        500M row
        40 squats
        30 situps
        20 pushups
        10 pullups (green band)

        7:24

        Really fun workout. Great job 6 am crew.

  11. Jeff L

    Mobility
    WU X 2

    Push Jerks X 5

    135-155-185-195(4)-195

    WOD – Baseline

    500m Row
    40 Squats
    30 Situps
    20 pushups
    10 pullups with black band

    Time – 5:53

  12. Robyn

    Mobility
    WU x 2

    Strength: Front Squat @ 5 x 35-40-45-50-55

    WOD – Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

    Dec. 6/12 Time = 9:39

    Tonight’s Time = 7:57

    Yay! I’ll take it! Thanks for counting reps for me, Maddy! πŸ™‚

    1. Maddy

      Woo hoo!!! That’s over a minute and half!!! That’s what 5 months of hard work will do! Atta girl!

      1. Robyn

        Thanks! I remember doing it in December and feeling crappy because my time was like 4 seconds slower than the first time I’d ever done it. But my attendance was also equally crappy. Showing up more really does make a difference…go figure!

    2. Robyn

      Oops! In all my excitement and/or exhaustion, I forgot a few things…

      – Push ups were from knees
      – Did ring rows instead of pull ups

      1. Robyn

        Thanks, Blake! I can’t wait for this to come up again (well, my legs can, but aside from that…) to see if I can shave more time off. πŸ™‚

  13. Maddy

    Mob
    WU x 2 with unbroken pullups on the yellow band πŸ™‚
    Extra knee mobility + lacross ball to be able to get through the 40 squats…

    Strength – Push Jerk
    10 x 45, 5 x 65 – 85 – 95 – 100 (5# pr)
    Note to self : narrow feet on the ‘takeoff’ and land wider… felt much better, thanks Kevin!

    WOD – Baseline… my 1st one
    500 m row
    40 squats
    30 situps
    20 pushups (knees on the up)
    10 pullups (black band)

    Time – 6:27

    I was happy about the not-too-broken squats but surprised that the strict pushups were not happening at all… gotta have a goal for next time I guess!

  14. Mario

    Mob + WUx 1

    Squat Clean 5-5-5-5
    135-155-175-195 PR

    (For some reason was going to end this set at 205, which is awfully close to my 1RM. Figured I would push it, since 195 beats my 3RM)

    WOD “Baseline” Rx+ (w/ 20# vest) = 5:01 (regular PR = 3:58)

    Like regular baseline, bit more awkward to move, all movements off the rower have extra suck. Glad I did it, will try for sub 5 min next. TIPS TO FUTURE SELF >> try to aim for a 1:40 row like regular Baseline, and make sure you definitely don’t do 10 extra squats… and just hang in there, you like, totally got this, bro!

    Good job everyone, thanks Frank & Jeff for tackling this one in same heat. You guys kept me going.

  15. Patrick Arseneau

    Mob + WU x 2

    Practiced some muscle up. Felt ok considering I haven’t done any for about 6 months.

    Baseline Rx: 4:41 PR by 11 sec

    Advice to future self: Go faster!

  16. Frank

    WU x 2

    push press x 5
    95-115-135-145-165

    WOD Rx
    time = 4:46 PR of 34 seconds – did this one back in March 2012

  17. Melanie B.

    WUx2
    Strength – Push Press: 30-35-35-40-40

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

    August 16th: 8:37
    December 6: 7:33
    Today: 6:44

    Yay!! πŸ™‚
    Good job everyone!!

    1. Melanie B.

      Oh, forgot to say that push ups were on my knees because I had to do them with my fist to not hurt my wrist.
      And pull up was with black band πŸ™‚

  18. Chantal GuΓ©rette

    Mobility
    WU x 2
    Strength : Shoulder Press
    5 x 35-40-45-50-55

    WOD “Baseline”
    – 500m row
    – 40 squats
    – 30 situps (with ab mat)
    – 20 pushups
    – 10 pullups

    My time last December was 6:08 but I did knee pushups. This time, my time was 6:20 but I did grown up pushups haha πŸ˜›

    Thanks coach !!

  19. Gillyon

    Warmup
    Power cleans (3) 55-75-85- 95-110 form was not great on the 110. Boo

    Baseline rx’d – 5:23 (33sec above my pr….not good). I guess that is what happens when you take time off. Hoping next week, I can find a better balance between life and work, and hit the gym more. πŸ™‚

  20. Danial

    MOB

    WUx2

    Streagth : Dead LF 135 155 185 185 205 PR

    WOD : Baseline

    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

    Time : 504 RX

    I enjoyed this WOD tonight . I didn;t slow down just kept pushing myslef . My first RX workout
    Also got a PR in deadl Lift

    Great class every one

  21. Jack

    WU x 1
    400m run

    Strength: cleans x 5
    135,155,175,185,205 (10# pr)

    Wod: baseline

    4:12 RX’d (0:28 pr)

      1. Jack

        Thanks buddy. I was very happy. I am even happier that I see a few seconds worth of improvement for next time as well.

  22. John Gunn

    Mobility
    WUx2 – I got my chin over the bar for the first time with a black band in the first 10 of the warmup! Did ring rows for the second 10, but going to keep pushing!

    Strength – Push Jerk x5
    45 – 55 – 65 – 70 – 75

    WOD: Baseline

    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Ring Rows

    Time: 8:15

  24. Tania

    WOD : Baseline
    500m row
    40 squats
    30 situps
    20 pushups
    10 pullups (blue band)

    Time: 5:09

  26. Corinna

    5km run with my grade 9 physed students today. They did awesome! We actually did 20 minutes of post stretching with Lacrosse Balls.

    My very first Olympic Class tonight. Absolutely loved it! Why have I not done this class sooner?

    Warm up

    OHS x 2 ( 3 second hold)

    55-65-75-80-85

    Nice sharing the rack with you Heather and Marie-Noelle.
    Learned some great tips about positioning of feet/toes and tightening of the core.

    Hang Squat Cleans: Used hook grip tonight. Felt weird, but I hope to get used to it.

    95 x 3
    110 x 2
    125 x 2
    135 x 1
    135 x 1
    135 x 1

    Game: Power Cleans with the song Roxanne @ 100lbs. Fun!

    1. Tania

      Oh Kevin did the Roxanne game one day for Warm-up with burpees… it was fun (there is something wrong with us I think lol)

  27. Amy

    Mobility
    WU x 2

    Strength front squat x5 up to 50#

    WOD
    Baseline with green band & pushups on knees going up 8:44.

  28. Rob Brock

    Mobility
    WU x 2

    Power cleans x 5
    95-125-140-150

    WOD BASELINE

    Rx 4:30 Same as last time

  29. LiammaiL

    MOB
    WUx2
    Strength = Push Press x 5
    95-105-115-125-135

    WOD: Baseline
    Time: 5:17 Rx

    Great work 6:45 crew!

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