Beach WOD video!

Skill of the Week – Hollow Rocks

“Abbate”

Run 1 mile
21 Clean and Jerks (155/110#)
Run 800 meters
21 Clean and Jerks
Run 1 Mile

Compare to May 26/11

[vimeo=https://vimeo.com/47401566]

138 thoughts on “Beach WOD video!”

    1. Just to clarify – Beach wod video “great fun”…today’s wod , I’ll let you know later ๐Ÿ™‚

  1. Cool Beach WOD video = Good Surprise
    “TBA” for Mondays WOD = NOT good surprise

    Preparing for the unknown is one thing…”Not Knowing” is horrible for my OCD…

  2. Mobility

    WU x 1

    Strength: clean & jerk to 165 x 2
    WOD โ€œAbbateโ€
    Run 1 mile (scale 800m)
    21 Clean and Jerks (105#)
    Run 800 meters (scale 400m)
    21 Clean and Jerks (105#)
    Run 1 Mile (scale 800m)
    Time: 21:16

  3. Mobility
    WU x 1

    Clean & Jerk x 2
    65-75-85-95-95-105-115(1)

    Heaviest clean I’ve done in a while because of my back and it felt great.

    WOD: “Abbate”

    Run 1 mile
    21 Clean and Jerks (155/110#) @ 85#
    Run 800 meters
    21 Clean and Jerks
    Run 1 Mile

    Time: 28:27

  4. Mob / WU x 1

    Clean & Jerk x 2
    95-115-135-145-155
    …kept thinking of those 120lbs Olympians lifting 345# C&Js…still in awe.

    WOD: โ€œAbbateโ€

    Run 1 mile
    — 21 Clean and Jerks (155/110#) @ 105#
    Run 800 meters
    — 21 Clean and Jerks
    Run 1 Mile

    Time: 28:49

    1. Running still needs work but knees and shoulders felt pretty good. Will add a little more weight next time…did both sets 11/10 with no big issues…except that running thing in between.

  5. The beach WOD keeps getting better every year. And how about Jeff for opening his home to all, just shows the super nice guy he is. What a great group to be a part of.

  6. WU x 1
    Clean & Jerk x 2
    65-75-85-105-125-130(x1)

    WOD: โ€œAbbateโ€

    Scaled:
    Run 800m
    21 Clean and Jerks @90#
    Run 400m
    21 Clean and Jerks @90#
    Run 800m

    Time: 26:27

  7. Chantal Guerette

    Mobility
    WU x 1

    Clean and Jerk x 2

    WOD “Abbate”
    – Run 1 mile
    – 21 Clean and Jerk (at 50#)
    – Run 800m
    – 21 Clean and Jerk (at 50#)
    – Run 1 mile

    Time : 29:41

    Today was hard but was a great workout ! My goal this morning was to finish under 30 minutes and I did it. Thank you sooooooooo much for the push during our last run Michelle !!!! It was nice running with you ๐Ÿ™‚ Good sprint at the end girl ๐Ÿ˜‰

  8. Michelle Doucet

    Clean & Jerk x 2 45 – 80

    WOD: โ€œAbbateโ€

    Run 1 mile
    21 Clean and Jerks @ 55#
    Run 800 meters
    21 Clean and Jerks
    Run 1 Mile

    Time: 29:37

    Wow! That was a sweat fest! So happy to have Chantal running with me, you definitely kept me going ๐Ÿ™‚

  9. Warmup
    Clean and Jerk (2) 45-65-75-85-95 Should have tried 105
    WOD with 65lbs
    Time- 27:14

    Wow! That was a rough one! For those working out this afternoon…just leave your shirts at home! Great job 8:30ers. ๐Ÿ™‚

      1. Chantal Guรฉrette

        For the first time since I joined CF, my shirt was on the floor mid workout today haha !! Just couldn’t keep it on and MAN it felt good after !

  10. Well i feel kind of lucky working in Nova Scotia for a few days. If I have to miss a WOD this was not a bad one to miss, ha ha. great times all. miss you

  11. Christine Bachmann

    Mobility
    WUx1
    C&Jx2: 65×2-75×2-85×2-95×2
    WOD: “Abbate”-scale
    Run 800m
    21 C&J @65
    Run 400m
    21 C&J @65
    Run 800m
    Time-19:14

    Glad I did the scale…probably would still be running!!!! Awesome class 0830 peeps!!! Kudos to all that ran the full WOD!!! ๐Ÿ˜‰ Awesome work!!!!

  12. Great video! Awesome day and evening. A little disappointed to be missing this one
    But my body needs a little extra rest and recovery.

  13. ๐Ÿ™ … SHOOT!! I was soooo happy to returne to the gym today, but Im gonna have to cancel it… My legs wont allowed me to run all that. ๐Ÿ™
    Could I still go and do something else on my own maby?
    I have an apt. at the doctor this week… Tried everything from physio, to massotherapy, they just keep beeing numb, and its been over 4 months now so yeah… I guess I’ll go visit my doctor. STUPID LEGS! lol

      1. Glad you are seeing your doctor, Nadine. I hope you get some answers. This has to be very frustrating for you. Hugs.

      2. Yes, very frustrating Lora… ๐Ÿ™
        I NEVER used to wake up at night! With 2 kids, when I hit the pillow, I SLEEP and I sleep good… but lately, I wake up every half hour, and my legs feels like they’re 100lbs,,, Its frustrating, yes, and scary… ๐Ÿ™
        And the scariest thing is that its not only my 2 legs… both my arms too…
        Just hope the doctor dosen’t just send me home with exercises to do like she always does… Tried that with physio, didn’t do a thing…
        But enough with the whinning!! lol I hate complainning! Im super excited to go back tonight! Too bad I had to miss the beach WOD… be cool if we have another one before summer’s over! Why not?? ๐Ÿ˜€

      3. Just read your post Nadine and it really concerns me. Kevin is right, go see your doctor right away and be persistent until you get answers.

      4. I will…
        I wont let her send me home with exercises to do… like I said, already tried that!
        There must be someone she could refered me to.. like someone who specialise in “pinched nerves” or something… I don’t know, I have no idea what this could be… but hopefully she’ll send me to the right person…

    1. Nope…been fretting about it since this morning. Gonna have to put my big girl panties on for this one….

    2. Right there with you Amanda. Drinking lots of water and trying not to think about the running ๐Ÿ™

    3. Valรฉrie Arseneau

      Nop… I’m wondering if my energy level is good enough for all that running!

      Only one way to find out ๐Ÿ˜‰

    4. To be honest, running actuallty felt not so bad! Overall it was actually an awesome WOD! I kinda liked it (Someone mark my words, I usually hate running)

  14. WU X 1
    Clean & Jerk X 2
    95-115-125-135-145
    Wod (scale)
    1 mile scaled to 800m
    21 Clean/Jerk @ 120#
    800m Scaleed to 400m
    21 Clean/Jerk @ 120#
    1 mile scaled to 800m
    Time 26:47

    1. Those were some heavy C&J’s my man… next time I’ll lift heavier and you can run further and we’ll both kick own own butts!
      Nice work man.

      1. Thanks guys.
        Blake if we went weight for weight and step for step than you would have to ce back for me. ๐Ÿ™‚

  15. Strength
    cleans @ 70% for 3 reps
    35-40-45-50-55

    WOD โ€œAbbateโ€
    – Run 1 mile
    – 21 Clean and Jerk (at 45#)
    – Run 800m
    – 21 Clean and Jerk (at 45#)
    – Run 1 mile

    Time : 30:45

    Wow, that was a tough one! It felt like maybe I could have added a bit more weight to the C&J, next time!

  16. WU x 1

    Strength: clean & jerk x2
    95-115-135-145-165

    WOD โ€œAbbateโ€
    – Run 1 mile
    – 21 Clean and Jerk (at 115#)
    – Run 800m
    – 21 Clean and Jerk (at 115#)
    – Run 1 mile

    Time : 33:13

  17. Valรฉrie Arseneau

    WU x 1

    Strength: clean & jerk
    5x 35-40-45-55
    3x 65-70

    WOD โ€œAbbateโ€
    โ€“ Run 1 mile
    โ€“ 21 Clean and Jerk (at 55#)
    โ€“ Run 800m
    โ€“ 21 Clean and Jerk (at 55#)
    โ€“ Run 1 mile

    Time : 32:25

    Holy bananas!!! That was a doozy! I somehow managed to enjoy it. Mainly because my clean and jerks have greatly improved (thanks Jo!). I think I could of went a little heavier if I had a little more energy (weekend was rough on me).

    Was another race with Lora!! the last 800m was very challenging as I thought I was going to puke but refused to slow down since I know Lora was going to pass me if I gave her the chance!

    Good run Lora!

    1. Nice job Miss Val! It was all I could do to keep up with you. Was hoping you would fall and give me a chance to pass…but no such luck! LOL!

      1. Valรฉrie Arseneau

        Almost lost my lunch! If I would of took that last 800m easy, you would of passed me for sure lol

  18. WU x 1

    Strength: clean & jerk x2
    55-65-75-85-95

    WOD โ€œAbbateโ€
    โ€“ Run 1 mile
    โ€“ 21 Clean and Jerk (85#)
    โ€“ Run 800m
    โ€“ 21 Clean and Jerk (85#)
    โ€“ Run 1 mile

    Time : 32:94 right Pat?? Good job guys!! what a WOD!! It felt good to do all the running!!

  19. WU x1

    Strength : Clean & Jerk x2
    50-55-60

    WOD “Abbate” (Scaled)

    800m Run
    21 Clean & Jerk @ 45
    400m Run
    21 Clean & Jerk @ 45
    800m Run

    Time : 23:54

  20. Had to modify “Abbate” today due to elbow and shoulder injury.

    WOD โ€œAbbateโ€
    โ€“ Run 1 mile
    โ€“ 21 Clean and Jerk (one arm with 53lbs kettlebell)
    โ€“ Run 800m
    โ€“ 21 Clean and Jerk (one arm with 53lbs kettlebell)
    โ€“ Run 1 mile

    time: 26:50

  21. Mob
    WU(+)x1, 16 reps each

    Volume Training – Double Unders
    EMOTM (20 mins) – Double Unders
    **1 set, max reps DUs every min, try for up to 30 s, then rest until next min.
    7-1-2-1-9-4-1-2-3-3-4-12(PR)-18(PR)-3-4-6-6-16-3-9 = 124 reps (PR by 72 reps)
    (New DU PR = 18, old = 10)

    WOD: “Abbate” @ 135# = 41:59

    I knew this was gonna kick my ass, didnt think it’d be that bad. No gas in the tank tonight.

    Good job guys!

    1. Congrats on your DU PR! I saw that huge smile come across your face when you got it! Way to push on the WOD! That was a tough one!!

  22. Mobility

    WU x 1

    C & J x 2

    65-95-115-125-135

    Abbate

    Run 1 mile
    21 C & J @ 105 lbs
    Run 800 m
    21 C & J
    Run 1 mile

    Time – 35:05

    38 sec. over last time. My ankle locked up on the 800 m & last mile, had to walk quite a bit tonight. Good workout though, I enjoy this one.

    1. Sorry to hear about your ankle ๐Ÿ™ Great job getting through all the running with it acting up. You really are a “tough mudder”.

  23. WOD: RX @ 110 lbs

    Time: 34:48 Did this one last year with 100lbs and my time was 31 something.

    Tough WOD. The push jerks were push presses as usual!

    Great work 4:15 p.m. class!

    1. Way to go Corinna! 110# is no joke! Thanks for the encouragement to do Rx. Without that, I would have scaled for sure. ๐Ÿ™‚

  24. mobility
    wu x 1
    strength – Clean & Jerk x 2
    35, 45, 50, 55, 60, 65, 70, 70

    WOD : Abate
    scale – 800m Run
    21 Clean & Jerk (50#)
    scale 400m Run
    21 Clean & Jerk (50#)
    scale – 800m Run

    Time = 19:35 ( no PR but used 5# more in my C&J and the run felt good)
    cash out – stretch

  25. mobility
    wu x 1
    strength โ€“ Clean & Jerk x 2
    95, 115, 125, 135, 145, 155, 160

    WOD : Abate
    scale โ€“ 800m Run
    21 Clean & Jerk (105#)
    scale 400m Run
    21 Clean & Jerk (105#)
    scale โ€“ 800m Run

    Time = 20:12 (7 sec faster from last time and but run instead of rowing)
    cash out โ€“ stretch

  26. Strength: Clean & Jerk practice
    2x 65-75-85-95

    WOD: ‘Abbate’
    – run 1 mile
    – 21 clean & jerks (scale: 70% = 80#)
    – run 800m
    – 21 clean & jerks
    – run 1 mile

    T = 37:48

    Thanks for letting me do the whole thing, Kevin.. That was the farthest I’ve run so far this summer and I didn’t want to scale it. My running needs a lot of work and I was glad to be able to push my cardio. Great workout.

    1. You did AWESOME Amanda! I’m so proud of you for doing all the running on this one. I was brutal in this heat, but you got it done!! ๐Ÿ™‚

  27. Wu x 1
    Practice clean and jerk
    Strength: clean and jerk x 2
    95,115,135,145,155,165

    WOD: abbate
    Run 1 mile
    21 c&j @ 110
    Run 800m
    21 c&j @ 110
    Run 1 mile

    Time: 25:05

    Loved this WOD. Got my fastest mile ever tonight @ 6:45. Thanks to Shawn for being a fast moving target in front of me.

  28. Mobility Class @ 5:15 ๐Ÿ™‚
    OMG those “superman/hollow rocks” make me dizzy!!!

    WU x 1

    Clean and Jerk practice as a group

    Strength: C&J (x2)
    65-85-95-105-115-125

    WOD “Abbate” as Rx
    Run 1 mile
    21 C&J @ 110#
    Run 800m
    21 C&J
    Run 1 mile

    Time = 32:33

    Did this with 65# last year in 27:30…run times likely similar but C&J took a lot longer this time.

    Wasn’t planning to do this Rx, but I caved to peer pressure. Thanks Marie-Noelle and Corinna for setting the bar. ๐Ÿ™‚

    Great race on the runs Val. You are fast! You kept me going for sure. One of these days I’m going to catch you!!

    Awesome job 5:45 crew!

    1. Great job on this one Lora, very few pauses on your Clean and Jerks.. thats the way it should be done.. awesome!

  29. WU x 1

    Clean and Jerk practice as a group

    Strength: C&J (x2) Thanks for sharing the bar Shawn..
    95-135-155-165

    WOD โ€œAbbateโ€ as Rx
    Run 1 mile
    21 C&J @ 155
    Run 800m
    21 C&J
    Run 1 mile

    Time = 30:42
    I’m going to say that this was the worst I’ve felt after a Wod in a very long time.. it sucked the life out of me, apparently eating a bag and a half of popcorn, Large pop, and a double size mars bar yesterday at the movies may not be the optimum way to prep your body for a wod like this? lol.. who knew? ๐Ÿ™‚ live and learn, great lesson!
    Great job 6:45 class.. everyone did a great job today in this heat.

    1. So proud of you for doing this Rx! That is a lot of clean and jerks at 155#! Your runs were quick too! Way to go!!

  30. MOB
    WU X 1 (with T2B)

    Clean and jerk group practice
    Strength clean & Jerk
    70-80-90-100-110-120-125 PR of 5 on the cleans

    WOD ABBATE scaled

    800 m run
    21 c&j at 70% (85#)
    400 m run
    21 c&j
    800 m run

    As usual the running was difficult and sadly I was the only one at 4:15 scaled – even though it was the right decision it still burns. First 21 Clean & jerks were the hardest – I didn’t really have a strategy, but 2nd 21 were better (5-5-5-3-3) 70% was perfect weight but my palms have new raw spots below my pullup callouses. Ouch!

    Stayed for Mobility class.

    To all who did this in the heat and didn’t scale – you guys are hard a$$e$ in the extreme!!

    1. And don’t beat yourself up on this one.. Most days you leave the rest of us in the dust. ๐Ÿ™‚

      1. I totally agree with Amanda! You put your heart and soul in every WOD Heather and to top it off, you look freaking amazing!

  31. WUx1
    Clean & Jerk
    95×5 135×5 155×3 165×2 185×1
    WOD @ 135#
    26:49
    Got to meet pukie this morning, took 2 years but met him. Taking a month off is brutal.

  32. WUx1

    C&J [email protected] 65-70-75-80-80

    WOD scaled to rowing;

    1000M
    21 c&j @ 65
    800M
    21 c&j
    1000M

    Time – 24:05

    WOW!!! No wonder I had minor panick attacks before doing this WOD…
    What a WOD to start back after a week off…
    Feels great to be back!! ๐Ÿ˜€

  33. Mobility
    WUx1
    practice cleans

    WOD: โ€œAbbateโ€-scale
    Run 800m
    21 C&J @45
    Run 400m
    21 C&J @45
    Run 800m
    Time-19:39

    Used 45# to work on my form

    Thanks Amanda for your help with my cleans!! woot woot!

  34. Mobility
    WU X1
    Practice cleans

    WOD: Abbate
    Row 1000m
    21 C&J @ 115#
    Row 500m
    21 C&J @ 115 #
    Row 1000m

    Time: 17:13

    Had to row to due injured foot

  35. WUx1
    practice cleans

    Strenght Clean & Jerks x2
    75-95-105-115-125-135-145

    WOD @ 115#
    T – 29:32

    Happy with the C&J consistently. Paced my self as Kevin recommended

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