Just looked back to my January post for this WOD. I was happy to DL my body weight for the first time at 160#. I’m smiling now because my DL is now 190# and my body weight is 144# as of this morning.
Mobility
Warm up x2
Group mobility
Stength: deadlifts:60%, 65%, 70%, 70%, 75%, 75%: #70,#75,#75#80#80#85.
Wod: “base line”
-row 500 meters
-40 squats
-30 situps
-20 pushups
-10 pulls ups (green ban) …for today only in order to compare results with the last base line.
Time: 5:27 compared to January 2014: 6:22 🙂
Great class Mario and great work 6amers! Happy Monday! 🙂
All unbroken. No PR as I was 9 seconds faster on May 1st 2013.
Still very happy as I was aiming sub 4:30.
Note to futrue Gabe: Rowing go a bit faster and learn butterfly pullups.
Last time I did this was 2 years ago – Dec 6, 2012 – and was at 8:07 with black band. I feel good about my score even if I did ring rows – I made sure to make them harder than usual! Good one!
Really didn’t think anything like that would happen today! These 8:30-ers must have inspired me! Nice to workout with some different peeps no and then!
I started in 2011, and it’s very cool to keep getting PRs! This CrossFit thing may just work!
Really fast Josh! And sorry I swiped one of your plates 🙂 I was too lazy to walk to the back of the class, I was going to put it right back until someone told on me lol.
Mobility and Wu x 2
Group mobility and Wu
Deadlift x 3
225 Wu /315/335/355/355/380/380
Wof rx’d 4:15
First time doing this, fun. Gotta figure out where to make up time.
Great class Mario and great work 6 amer’s!
PR of 3:59!!! – compared to Dec 6/12, my first WOD at CFM!
Miscalculated at the gym, wrote it wrong on the PR board, I will correct it next time I go…I was so excited, my math was off by 2 sec!)
mob wux2
group wu
deadlift
185×3 185×3 205×3 215×3 225×3 225×3
WOD baseline
500 m row
40 squat
30 sit up
20 push up
10 pull up
time 5:00 min RX
match my time
I did this wod for the first time on Nov 8, 2014 with Matt for his drop in class and my time was 6:17
Also, my 500m row in the wod was 1:51 which is a PR of 6.9 seconds from Aug 21,2014 when I did 1:57.9…I’m not sure what my row from the last baseline was but it was a lot slower than today too.
Great job to everyone for all the PR’s I’ve been seeing!!
All went well, except the pull ups. Never my strong suite, but I expected to string a “few” together. Reality….1 at a time and multiple failed attempts. Grrr! (that’s not exactly the language I used while doing them)
Janet
Deadlifts x3
55-65-70-75-75-80
WOD with ring rows
6:08
I think starting in the second round pushed me harder. I am very happy with this time 🙂
WOD: Baseline (first time doing this)
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups (Was trying for RX but gave up too easily. Finished with ring rows)
Time: 5:50
Ryan had written down my time the first time I did this before joining and it was 5:33 but I had done ring rows instead of pull ups. I lost a lot of time on the pull ups this time but I’m trying to get better at them.
Good to be back! Thanks for the class Steph!
Jen C
First – what a great picture – love it!
Second – wozza – what a great job on peoples PRs today – holi moli
Time = 5:41 (last time was May 1, 2013 and time was 6:31 with purple bands for pullups)
Before this was my free drop in about 3 years ago and I am pretty sure there was a lot of breaks in the movements, bands for pullups, and I know that I had 3 ring rows left because I had to stop as I thought I was about to passout and puke. So, I am pretty please and happy with my progress. PR on RXing this and shaving off some time.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Oh my gosh what a great picture!!
Argh…my comment to cancel at 5:20 didn’t post. Sorry for the no-show!
Surrrrre Heather
Deadlifts x3
60-65-70-70-75-75%
115-125-135-135-145-145#
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups (ring rows)
Time: 5:45PR
Squats felt slow this morning. They were steady but could have been faster
Last time I used green and purple bands with a time of 6:27.
Nice PR Venessa. Great job!
Just looked back to my January post for this WOD. I was happy to DL my body weight for the first time at 160#. I’m smiling now because my DL is now 190# and my body weight is 144# as of this morning.
Wow!!!!!! This post is awesome!
Great work! Keep it up!
wow great results!
You’re on fire Vanessa. Great progress on many levels.
Great job this morning Vanessa.
Awesome progress Vanessa!! Great Job!!
Nice PR Vanessa!
Mobility
Warm up x2
Group mobility
Stength: deadlifts:60%, 65%, 70%, 70%, 75%, 75%: #70,#75,#75#80#80#85.
Wod: “base line”
-row 500 meters
-40 squats
-30 situps
-20 pushups
-10 pulls ups (green ban) …for today only in order to compare results with the last base line.
Time: 5:27 compared to January 2014: 6:22 🙂
Great class Mario and great work 6amers! Happy Monday! 🙂
Wowzers Ginette! Nice PR!
Excellent job Ginette!
Nice steady progress Ginette.
Nice PR!!
wow Ginette!
nice PR Ginette
Great job Ginette. The life style challengers are kicking butt.
Great picture 🙂
WUx2
Deadlifts x3
230-250-270-270-285-285
WOD “Baseline” as Rx’d
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
All unbroken. No PR as I was 9 seconds faster on May 1st 2013.
Still very happy as I was aiming sub 4:30.
Note to futrue Gabe: Rowing go a bit faster and learn butterfly pullups.
Excellent work morning peeps!
Time–>4:21
WOW!! Did your feet even touch the floor?
Nice work Gabriel!
C’est beau Gab!
Love the synchronised situps pics.
Deadlifts x 3
160-175-190-190 – 200 – 200
WOD with ring rows – 7:15
Last time I did this was 2 years ago – Dec 6, 2012 – and was at 8:07 with black band. I feel good about my score even if I did ring rows – I made sure to make them harder than usual! Good one!
You rock Chantal!
Nice job Chantal! 🙂
WU x 2
Group WU
Deadlift x 3
225 – 275 – 285 – 295 – 295 – 305 – 305
Baseline Rx’d
TIME: 4:48 (32 sec PR!)
Really didn’t think anything like that would happen today! These 8:30-ers must have inspired me! Nice to workout with some different peeps no and then!
I started in 2011, and it’s very cool to keep getting PRs! This CrossFit thing may just work!
Nice work, your head was definitely in the game to get a PR!
Great Job Blake Big PR!!
Great PR Blake!
Deadlift
60-65-70-70-75-75%
90-95-100-105-115-115#
Totally screwed that up. Oh Math, why do you hate me so?
That’s called a Fran Cough. Means you worked hard on the wod, good job. 😉
Fran cough is visiting me too 😉 Good job!
Your first Fran cough! 🙂 Means you pushed far outside your comfort zone. Great job!
You totally earned that cough Tara, nice work!
Great job Tara!
WU x 2
Group MOB
Deadlifts x3
90, 100, 105, 105, 115, 115
WOD: Baseline
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups (Ring Rows)
6:38 PR (last time 7:05)
Love the Pic! What a fun time we had at the nooner just after the last snowstorm. We were bad ass! (…as Heidi likes to say) 🙂
Good job on the PR!
Nice PR!!!
Great work Jackie!
Nice PR Jackie!
Also, bottom pic of you: nice guns! 🙂
Nice PR Jackie!
Did this last week …
WOD: Baseline Rx = 3:58 (matched PR)
I mean this in the best way possible, but that is stupid fast!
Great time Mario!
Deadlifts x3
145-155-170-170-180-180
WOD Rx
time= 4:42
I did this in 2012 that was the last time I did it! (5:23). Great pic! Lots of PRs today!
holy crap that’s fast
So Fast Good Job!! Nice PR!
Awesome PR Maria! You killed it!
Way to go Maria!
Deadlifts to 175#
WOD: 5:34.
3 second PR. I’ll take it. 🙂
Nice job Amanda:)
I love seeing all the PR’s today!
Deadlift x 3 @ 200, 215, 235, 235, 250, 250
Wod RX 4:55
Really fast Josh! And sorry I swiped one of your plates 🙂 I was too lazy to walk to the back of the class, I was going to put it right back until someone told on me lol.
I couldn’t help it, it was FUNNY!
Congrats on sub-5 buddy!
Way to go Josh!
Mobility
WUx1
Deadlfts x3
60-65-70-70-75-75%
120-130-140-140-150-150#
WOD: “Baseline”
-500m Row
-40 Squats
-30 Situps
-20 Pushups
-10 Pullups
Time: 5:11 Rx (PR of 30sec) Jan 2014 was 5:41
Nice PR Steph!
Great PR Steph!
Mobility and Wu x 2
Group mobility and Wu
Deadlift x 3
225 Wu /315/335/355/355/380/380
Wof rx’d 4:15
First time doing this, fun. Gotta figure out where to make up time.
Great class Mario and great work 6 amer’s!
Fast work Shane.
Great work Shane. Was not easy trying to keep up with you!
Awesome time Shane!
You were fun to watch today. Someday my push-ups will be as fast as yours. Someday
Thanks, and I have no doubt they will be!!
Thanks everyone! It was fun. Now to try to shave some time off this next time it comes around..
Mobility
Warm up x2
Group mobility
Stength: deadlifts:
120-130-140-140-150-150
Wod: “base line”
row 500 meters
40 squats
30 situps
20 pushups
10 pulls ups
Time: 5:49
Nice work. Strong finish! Also, I believe you earned an “Rx” in your comment 🙂
Nice job Amy!
Deadlifts x3
60-65-70-70-75-75%
110-120-130-130-140-140#
WOD: ‘Baseline’
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups (black band)
Time: 7:04 (6 second PR)
*The pushups took forever!*
Yay for PRs!!!!
Nice job BJ!
Deadlifts (one leg w/KB) 3 reps
2x 40#
2x 40#
2x 50#
2x 60#
2x 70#
Baseline
Row 500m (one leg 1:53:00)
40 squats
30 sit-ups
20 push-ups (on knees, unbroken)
10 ring rows
5:49
This WOD in a cast = bad ass
Nice, Kim!
Great job Kimmy!
Mobility + WUx 1 + 200m row
Group mobility
Deadlift x3
100-125-135-145-145-155-155
WOD: Baseline
500m row
40 squats
30 sit-ups
20 push ups
10 ring rows
5:42
PR of 3:59!!! – compared to Dec 6/12, my first WOD at CFM!
Miscalculated at the gym, wrote it wrong on the PR board, I will correct it next time I go…I was so excited, my math was off by 2 sec!)
Also, 1:58sec/500m row…PR 5 sec!
Double PR day! Wooo!
To say you got a big PR in an understatement. That’s amazing!
Awesome results!
Nice progress Mel!
Huge PR Melanie…..great job!
Wow!!! I knew you would get a huge PR!! Nice work Mel!
Wow! Just, wow! Great job lady!
– Mob
– WUx1 + 200m row
Deadlift x3
145-170-185-200-200-215-215
Baseline:
– 500m row
– 40 squats
– 30 situps
– 20 pushups
– 10 ring rows
Time: 5:54 … No PR, given I’ve been away for basically a month I wasn’t expecting one though, I’m just glad to be back!!
Coming back after a long break is never easy. But progress will come a lot quicker than you think. Good job!
What a great picture! I love it!
Deadlift 3x
165-175-195-205
“Baseline” Rx: 4:22 (PR by 19 seconds)
Way to go Pat!
Nice PR Patrick!
Fast! Good Job Pat!
mob wux2
group wu
deadlift
185×3 185×3 205×3 215×3 225×3 225×3
WOD baseline
500 m row
40 squat
30 sit up
20 push up
10 pull up
time 5:00 min RX
match my time
C’est beau Gilles! 🙂
Deadlifts x3
60-65-70-70-75-75%
145-150-155-155-160-160#
WOD: Baseline
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups (ring rows)
Time: 5:12 (PR of 1:05)
I did this wod for the first time on Nov 8, 2014 with Matt for his drop in class and my time was 6:17
Also, my 500m row in the wod was 1:51 which is a PR of 6.9 seconds from Aug 21,2014 when I did 1:57.9…I’m not sure what my row from the last baseline was but it was a lot slower than today too.
Great job to everyone for all the PR’s I’ve been seeing!!
Nice double PR!!! Good job 🙂
Wow Nice PRs!!!
WU x 2
Dead Lifts x 3
95-115-125-125-125-125
Base line Rx’d: 7:24
All went well, except the pull ups. Never my strong suite, but I expected to string a “few” together. Reality….1 at a time and multiple failed attempts. Grrr! (that’s not exactly the language I used while doing them)
Deadlifts x3
55-65-70-75-75-80
WOD with ring rows
6:08
I think starting in the second round pushed me harder. I am very happy with this time 🙂
Good job!!
WU x 1 + 250 m row
Baseline
500 m row
40 Squats
30 Sit Ups
20 One-arm Push Ups from knees
10 One-arm Ring Rows
Time: 6:02
Nice time Marcel! Especially only having one arm to do the pushups and ring rows!!
Mobility
WU X 1 + 200m row
Group Mobility
Strength: Deadlift x 3
125-130-135-135-145-145
WOD: Baseline (first time doing this)
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups (Was trying for RX but gave up too easily. Finished with ring rows)
Time: 5:50
Good job everyone. Thanks Chantal 🙂
Deadlifts x3
60-65-70-70-75-75%
(85#, 95 ,105, 115, 125, 135)
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups (Rx)
Time: 6:15
Ryan had written down my time the first time I did this before joining and it was 5:33 but I had done ring rows instead of pull ups. I lost a lot of time on the pull ups this time but I’m trying to get better at them.
Good to be back! Thanks for the class Steph!
First – what a great picture – love it!
Second – wozza – what a great job on peoples PRs today – holi moli
Mob + Wup x 1 + 200m row
Group Wup
Strength – deadlifts x 3
60%, 65%, 70%, 70%, 75%, 75%
90lbs, 95, 105, 105, 115, 115
WOD: Baseline
500m row
40 squats (unbroken)
30 situps (unbroken)
20 pushups (10, 5, 5)
10 pullups (kipped – 5, 5)
Time = 5:41 (last time was May 1, 2013 and time was 6:31 with purple bands for pullups)
Before this was my free drop in about 3 years ago and I am pretty sure there was a lot of breaks in the movements, bands for pullups, and I know that I had 3 ring rows left because I had to stop as I thought I was about to passout and puke. So, I am pretty please and happy with my progress. PR on RXing this and shaving off some time.
Way to go everyone 🙂 High Fives
Deadlifts x3
60-65-70-70-75-75%
85-85-90-90-100-100#
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups (ring rows)
Time: 6:01
First time doing this one 🙂