Just a reminder to let the coaches coach. They have all gone through an extensive evaluation process to be able to coach at CFM. Let them do what they are trained for.
Please, encourage and support your fellow members, but leave the corrections and cueing to the coaching. Thank you.
Strength – Deadlifts 3RM
Baseline
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
Compare to May 1/13
oh my gosh I LOVE the picture! Paint him green and he’s the incredible Hulk!! 🙂 Great picture Darrell!
Mobility
Warm up x1
Group warm up
Strength: dead lifts 3 reps max (70, 80, 90, 100 ) 🙂
Wod: base line:
500 meter row
40 squats
30 sit ups
20 push ups
10 pull ups (green)
Time:6:22 (May1st, 2013=7:45) 🙂
Way to go Ginette!!
Nice PR
You’ve been showing some wicked improvement lately, Ginette!
Nice PR Ginette! I second what Val said – you have been improving so much lately!
Awesome Ginette!
nice PR Ginette
Big PR on Baseline, Ginette. Congrats!
What a great picture Darrell!!
Holy crap! This pic is amazing!
D/L (3 rep max)
95, 125, 155, 175, 190# (PR)
Thanks for the coaching Patrick! Really liked the set up – “hands resting above knees for nice flat back” Worked very well for me.
WOD: Baseline
6:01 using Blue band pull ups
PR of 1 second (using ring rows) from doing Baseline on Saturday with a friend for her free trial.
Big DL numbers!!!
Great job Les! Nice DL!!
The PR board is going to take such a hit today. 😀
WU x 1
Hamstring Smashing
Deadlift x 3
215 – 255 – 305 – 305 – 305
Would have liked to have chased a PR but back was rounding on my setup which I think I have corrected thanks to Coach Kevin.
Baseline Rx’d.
5:20
PR is 4:33 so I am not sure why this one was that much slower. I may have messed up my start time but oh well. Still, it felt good and as always was a great workout. Next time!
Nice to work out with a different group of peeps. Everyone pushed really hard today!
Mobility
WUx1
Hamstring Smash
Strength: Deadlift 3RM
95-125-145-160-175(PR)15#!
WOD: “Baseline” Rx’d
500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
Time: 5:41(PR of 26sec)
** Last time doing this was on my first day drop in class July 2nd 2012.
Pull ups were with the Green Band and push ups from the Knees!
My time was 6:07!
Cashout: 2x 30sec Mackenzie push ups & practiced bar muscle up with blue band got 2!
Great Class Thanks Kevin!
I can’t BELIEVE how strong you’re getting!!
Thanks Amanda 🙂
Huge deadlift!!!
WOOO HOOO! Double PR!
Amazing gains!
Congrats on your DL PR Steph, and HUGE improvements on “Baseline”. WOW!
Your progress is impressive Steph L!
Great picture Darrell. Very Beastly!
Haha love the picture! Darrell you rock!
MOB
WU x 1
Group WU
Strength : Deadlift 3RM
80(x5) – 95(x3) – 105(x3) – 115(x3)
WOD : “Baseline”
– 500m Row
– 40 Squats
– 30 Situps
– 20 Pushups (on knees)
– 10 Pullups (Rings)
Time : 8:17
**Cashout : 30 sec. Mackenzie pushup x2**
MOB
WU x 1
Group WU
Strength : Deadlift 3RM
75(x5) – 85(x3) – 100(x3) – 115(x3)PR – 125(x3)PR
WOD : “Baseline”
– 500m Row
– 40 Squats
– 30 Situps
– 20 Pushups
– 10 Pullups (Rings)
Time : 6:58
Cashout : 30 sec. Mackenzie pushup x2
Nice work Matt! Congrats on the PR!
Way to finish strong on the WOD!
FANTASTIC pic of Darrell! I love it! You look so focused, Darrell. And I agree with Blake, “beastly”. LOL!
Hi Everyone,
I am placing and order this week through Again Faster – https://ca.againfaster.com/en-ca/, let me know if you want in. email me at [email protected] with your order.
Great picture Darrel!!
DL 3 rm to 170#
Wod rx’d: 5:08 (5 sec off PR)… all unbroken… must get faster at rowing…
great coaching Pat on the DL!
All unbroken? YOU ROCK! Great job!
Great time!
DL 3 Rep max to 275# (25# PR)
Baseline:
4:19 (PR I think)
Wow! Nice time Sebastian! PR or not that’s wicked fast!
nice job big guy
Holy cow, that’s fast! Well done Seb!
So fast Sebastian!
Mobility
WUx1
Group Mobility
Strength: Deadlift 3RM
135(5)-185-225-245-265 (10# PR)
WOD: “Baseline”
500m Row (1:51)
40 Squats
30 Sit ups
20 Push ups
10 Pull ups (blue)
Time: 6:46 (17 sec slower than my best but you get out of it what you put into it)
Cashout: 2 x 30sec Mackenzie push ups
Thanks Kevin!
At the beginning of the week, many of us were commenting on the programming at CFM. This and the huge injury that happened at the OC Throwndown, prompted a thought. To fill in the blanks for those that did not follow that competition…a competitor during a snatch WOD damaged his T11 and T12 disc and severed his spinal cord. This severe injury has done two things; crossfitters globally are raising funds for the competitor and non-crossfitters are bashing the sport. The bashing is mainly centered around how crossfit is unsafe.
So, today in my head…this is what is going on: Is crossfit getting too extreme? Isn’t that what people like about it, though? What’s too heavy? What’s too many reps? What ‘s too long of a WOD? I love crossfit. But I think CFM is actually what I love. The programming here gives us the perfect balance of crazy, intensity and safety. We all want to get better and stronger, but we all have jobs and roles outside the gym. Kevin’s background is what makes CFM work for me. Not only does he have crossfit certifications and Olympic lifting certifications, he studied kinesiology, he was a teacher, he has first aid…the list goes on and on. Yes, he wants us to get stronger and faster, but more importantly he wants us to be healthy. I appreciate the strategic planning that goes on into each WOD. I just wish I could get to the box more often.
Post of the year….goes to Gillyon 🙂
i second that!
Very well said.
*Applauds*
That is one of the main reasons why I stay with CFM and do not go to other “gyms”. It’s because of Kevin.
Great post Gillyon! 🙂
Great post! I had not heard about this but I totally agree with what you said! At CFM I trust that I am getting the best and safest program out there. From what I have learned, if Kevin or any of the coaches don’t know the answer to my questions they find them. I really appreciate this and when I am asked by people which CF to join I always say why I stay at CFM.
🙂
well said
kevin is very smart and he is a great help
Thank you Gillyon. I wish you got there more often too 🙂
Golf claps, whistling, vertical fist pumps, standing-O!!! Hug my friend. Your words are always mighty!!!
Great post, and very true! I wish you were here more often, fun WODing with you!
Mobility
WUx1
Group Mobility
Strength: Deadlift 3RM
Up to #145
Baseline
6:33
After being off a full month…this kicked my ass and I very much enjoyed it! 😉 Happy to be back!
Wux1
Strength. Dead lift
225×5. 275×5. 295×3. 300×2 10lbs pr
WOD. Baseline
500m row
40 squats
30 sit-ups
20 push ups
10 pull-ups
4:35 30 sec pr
Rob Brydges
good job mr B nice DL with ya
WU x 1
Group mobility and warmup (world record inchworm distance in the warmup…thanks Patrick)!
Strength: Deadlift 3RM
3 x 85, 105, 125, 135, 140 (10 lb PR)
WOD
Baseline
500 m row
40 air squats
30 situps
20 pushups
10 pullups (3 with blue band and 7 with blue an pink)
Time: 7:05 ( last time 7:24)
A good day all around. Love the photo and the post from Gillyon.
good job Jackie
Nice PR Jackie!
Great PR Jackie!!!
Strength – Deadlifts 3RM- 350 x 3
Baseline
500m Row
40 Squats
30 Situps(gotta work on these is there anything to do to become faster at these)
20 Pushups
10 Pullups(hands were riped made them difficult)
4:12 rx
i enjoyed that wod im still taking kevs advice to go out of my comfort zone and its working and overall today was great i did a private lesson and had #50 pound pr on my cleans and in tonights wod i had a #35 pound pr…aka that smolov squat program really gave my legs lots of strength
Did you use an abmat for your situps? I think they’ll knock a few seconds off them 🙂
Welcome back, nice time on the wod!
Mob
Wux1
Group warm up
Strength deadlift
105-3
115-3
125-3
135-3
140-failed
137-1 PR thanks Tania for getting after me!
WOD
Baseline
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups (pink band)
Time: 5:50 PR (1:36)
Did December 2012 in my prep course. I did 6:32, ring rows & push ups from the knees.
This time pink band & push ups from the toes.
Great class Kevin! Awesome class 4:15
You did all the work! Great job! You are much stronger than u think! Keep it up!
Awesome results tonight Jackie!
Deadlifts x3
135-225-275-305-335
Baseline
3:54
I’ve done it before but can’t find my time. Never been under 4 min before. Faster pushups and that’ll be under 3:45 some day.
Excellent deadlifts today by all. LOVE how so much emphasis was placed on doing them properly versus going for big numbers.
Wow! That is nuts!
Mobility
WU x 1
Group mobility and WU
Strength: Deadlift 3RM
125-145-170-185
10# PR
WOD:
Baseline
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups (scale to ring rows)
Time: 7:02
First time doing it. Realized after finishing and not being able to breathe that I used my empty puffer…sometimes I’m SMRT. 🙂
Oh no! You still did great! You pushed hard the whole time!
Deadlifts 105, 115, 125, 140, 150
Baseline
500m row
40 squats
30 situps
20 pushups
10 pullups (blue band)
Time: 5:12 (pr of 12 sec).
Great work everyone! Great pic Darrell! So focused!
Way to go Tania! Miss seeing you lately!!
Got to the gym early tonight so did lots of mobility and WU. Thanks Jeff for the pointers and different ways to work on my wrists 🙂
Deadlift 3RM
105-115-135-145-155-160PR
15#PR and the first time lifting my body weight 😀 felt good, and heavy… Hmm time to drop a few pounds haha
WOD: baseline
500m row
40 squats
30 sit-ups
20 push-ups
10 pull ups green and purple bands
6:27. First time doing this WOD
Nice DL PR Vanessa! Great job!
Deadlift 3RM with the Champ ( Helen aka Mama C)
125-155-175-190-200PR
WOD:
Baseline
500m row
40 squats
30 sit-ups
20 push-ups
10 pull ups
5:34rx
Last time was 6:18 Dec 6/12 and I used black band… I guess that’s proof of what a years’ time can do.
*Tonight was a wonderful night of PRs. Although I’m getting over a sickness, it feels awesome to see where I am and how far I’ve come… not to mention how limitless the future seems if you put the work in.
Great job 545 crew! Love Amanda classes!
Holy PR on your baseline WOD. From a black band to no bands for pullups AND faster to boot?! Fan-freakin-tastic! Congrats!
is that sickness that you are getting over from just last night?? the Bs losing to my mighty Maple Leafs??? lol.. seriously nice work on the wod!
Womp
Amazing progress Jenn!
Great PR Jenn!
Great PR’s Jen!
Great post Gillyon. I certainly agree.
Baseline today. PR of 2:02. Thanks great Coach.
Wow nice PR Heather!
Huge PR Heathet!
Mobility
Strict pull-ups 5-5-3 (ran out of time)
Group mobility – partner hamstring smash with barbell
Strength: Dead lift 3RM
135(10)-185(5)-225-250-275-300#
PR for reps 🙂
WOD “Baseline”
500m row (1:48.2)
40 squats
30 sit-ups
20 push-ups
10 pull-ups
Time = 5:00 (over a full minute PR!!)
For comparison:
Dec 6/12 6:02
Aug 4/12 6:04
July 2/12 5:34 (no idea where that came from)
Mar 15/12 6:03
The best part was I didn’t feel like I was going to die afterward. I took my time on the row. Squats felt great. Sit-ups were fine once I got my heels off the slippery concrete, Push-ups were a little broken and pull-ups felt awesome! Trying for sub-5:00 next time! 😀
Cashout – Mackenzie push ups 30sec x 2
Correction: 1:02 PR from last time, but a 34 sec PR over my fastest time
Impressive numbers on your Deadlifts Lora. Your pull-ups looked very strong. Great job on the WOD!
wow look at all the pr’s for you!
Awesome Lora!!
Great job…..impressive!
Wow Big PR Great Work Lora!
nice PR, jeezus is there a day that you don’t get a PR on something? well done! 🙂
WUx1
Hamstring Smash
Strength: Deadlift x 3
225-245-280-315-350
WOD: “Baseline” Rx’d
500m Row – 1:55
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
Time: 4:57 – No PR did 4:46 last time. Row and squats slowed me down.
Deadlift 3RM max
135 – 225 – 275 – 315 – 335 – 365
WOD:
5:01 I somehow forgot how to do kipping pull-ups and wasted some time on that.
In my head I called this workout the “Marie-No”. It was the workout i did for the drop-in Saturday with Coach Marie I could almost hear her screaming at me during this one. 😀
Cam I remember exactly when you came! I believe it was with your girlfriend … By the way where is she? And I think you had her gill out your form cause you didn’t have your glasses. I think I also had to shout out the reps for you cause you couldn’t see the board. All I remember is telling myself “he’s going to fast I row” (see in my numerous Saturday drop ins ppl -men- tend to not listen to my suggestions of not going ballz out and end up puking.) but you impressed me and went hard. I knew you’d be a great asset to CFM! Thanks for stopping in on that particular Saturday!
Haha! Yes she did have to fill my form out and you did have to shout the reps out for me. She’s right at home NOT DOING ANYTHING! I’ve tried everything short of having an affair to get her to go to the gym but nothing works :D. Really it should be me thanking you, since basically you’re the reason I joined CFM!
MOB
WU x 1
Group WU
Deadlift 3rm max
65-105-125-155-165-165
WOD: Baseline
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups (strict would like to learn to kip)
Time 5:28
Nicely done Jim!! Great job! 🙂
Nice meeting you tonight Gim. Your strict pull-ups were solid and good form on your deadlifts as well.
Jeebus! Fast time on the wod Jim, nice work!
mob wux1 group wu
deadlift 3 RM
225-275-295-315
WOD Baseline Rx
500 m row
40 squat
30 sit up
20 push up
10 pull up
time 5:00 min no PR 20 sec slower
Still a really great time!
Post under “Cheyenne” was for JIM – ooops
WUx1
Hamstring Smash
Strength: Deadlift x 3
225-275-315-335(1)
WOD: “Baseline” Rx’d
500m Row – 1:38
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
Time: 4:57
nice job buddy, all that time off and you’re rounding back into shape quick! 🙂
WUx1
Hamstring Smash
Strength: Deadlift x 3
80-95-115-135-155-175-180
WOD: “Baseline”
500m Row –
40 Squats
30 Sit ups
20 Push ups
10 Pull ups with a band
Time: 4:40
MOB
Warm up (1x)
Group Warm up
Deadlifts (3x)
85-105-120-135-145
WOD “Baseline”
500m Row
40 Squats
30 Situps
20 Pushups
10 Ringrows
Time: 5:01
As per Rob’s request does anyone know where I can get my hands on a good pair of socks? Let me know !
Only did 4 sets of deadlifts, I chickened out of my last set
145-155-170-185
WOD: 5:37
Time from last May = 6:58
1:21 PR – WHAT!? Happy! (obviously!)
Just looked back a little farther – 6:15 is my best Baseline time I think. So my ‘true’ PR is 38 seconds. I’m really happy with that too. 🙂
Awesome PR Amanada!
Nice job!! 🙂
Hmmm sounds like you caught a case of the Gillyons…chickening out on big weights.
haha! If I caught a case of the Gillyons, I’d be pretty awesome, wouldn’t you say?
😛
Sweat!!
I mean sweet…(like sugar… Or some paleo equivalent!!)
Nice PR Amanda!
Huge PR Amanda Great Job!!
Atta girl! Nice PR on Baseline!
I wish I had known you didn’t do your last set of DL’s. I was RIGHT THERE! Boo!
WU x 1
Mobility: Hamstring calf smasher
Deadlifts 3RM
135-185-205-215-225-235 (PR)
Baseline WOD:
4:57
PR: 7 seconds
Thanks Amanda!
Jeez this has been a HUGE week of WODs for you. :). The PR board is going to be half filled by your posts!
Fast!!!
So fast! Well done 🙂
Wu x 1
Practice bar muscle ups – got my first!!!
Strength – dead lift x 3
135,225,315,385,405 (2 rep PR)
Wod: Baseline
4:07 RX’d (5 sec pr)
Whooohoo! Congrats!
Great Job on the pr’s
Great job Jack!
Great job Jack!
mobility
group mobility
deads x 3
135-225-275-325-335
wod baseline Rx + all with a 20lbs vest
500m row
40 squats
30 situps
20 deficit pushups off 45# plates
10 pullups
5:55
pretty happy with this as it was faster than I anticipated it would be!
Nice work. Where did u get the vest. I wanted one for Xmas but couldn’t find the right one.
fitshop.ca.. same place you got your sleeves..
Sweet. Thanks. Weighted everything comin up. 🙂
Wait, I’m gonna have my wrist wraps, gloves, lifting belt, weighted vest and training mask on all at the same time. I’ll be a cyborg.
thats my plan, started tonight. well the weight vest part anyway, you already look like robocop out there! or McAvoy from “tin cup” when he lost his touch! lol..
Dead or alive you’re wod’ing with me!
Nice work indeed Jeff!
Wow! Awesome time Jeff!!
So impressed that you did that with the weight vest on! Your time was awesome.
Loved watching you do your pullups. All unbroken, and looked effortless. Not fair! LOL
When you were just finished your pushups, I said out loud: “wow those pullups are going to be SO hard.” (With the weight vest) Then you flew through them, I said: “holy shit!”
NICE WORK!
Oly class
Mob
Wu
Muscle snatch + OHS
5+5×4 @40% = 55#
30 sec break between rds
Emotm 12 min
Power clean 3 + push press 1
Done at 125#
Cleans felt better towards the end
5 rounds
5/arm db snatch 35#
20m db lunge
5 burpees
Time: 8:56
– Mob
– WU x1
– Group WU
3RM Deadlift
135 x5-185 x3-235 x3 (PR)-255 (F)-245 x1-F-F (PR)
WOD: Baseline
– 500m Row
– 40 squats
– 30 sit ups
– 20 pushups
– 10 pull ups (green)
Time: 6:19
WUx1
Group MOB
Deadlift x 3
185, 205, 225, 175, 305, 315x 1
WOD Baseline
Time=4:26. A PR of 40 seconds over Dec 2012
Mob, WUx1
Group Mob
Deadlift 3RM
95×5, 145×5, 175×3, 200×3, 215×3, 225×3
10# PR on my 3RM!
WOD: Baseline
500m row
40 squats
30 situps
20 pushups
10 pullups (green + pink)
Time: 6:16 – 2 minute PR since May!
Apologies for the late post…
(Wod done at school gym 🙁 )
Mobility – wux2
3rm deadlifts
135(wu) – 185 – 215 – 250 – 275 (x2)
– 225 x 3
Previous pr was 265 or 270… But the setup here was shit we have to drop weights on these really thick and cushy 3 inch foams so in order to be levelled I had to stack up random stuff under my feet.. And the bar was weird (fat) and because I was t allowed chalk it kept slipping…
Baseline (strict pull ups and travel to closes “pull up” station”
5:17
It’s not an pr time but it’s the first time I do it with strict pull-ups. My row wasn’t the fastest time because I’m trying to focus in form as well…
3 rds of 20 steps walking lunges @ 30# (each db) and 10 plyo step-ups (24″)
3 rds of 10 1-leg db deadlift (35#db’s) 10 pistols (10 per leg for both)
I’ve also tallied that in totAl today I’ve speed walked for a total of 73 minutes… Yay (not)
Hope everyone had a great day! Loved reading the posts this morning. Fan-tas-tic effort put out by all! So impressive and inspiring!
I’d say that your deadlift was a success regardless of the challenges you had to overcome. Good job tank!
I wish you would have been there yesterday Chantal like during our last DL 3rm.. Not to mention that Irene forgot her friggen towel so was denied access to the gym…
Really? Like anyone would notice if Irene had a towel or not…… LOL!
Mob, WUx1
Group Mob – Hamstring calf smasher
Deadlift 3RM
35-45-50-55-65-70
WOD: Baseline
500m row
40 squats
30 situps
20 pushups
10 pullups ( ringrows) 7:12 can’t wait to knock off some time on that next time.