Back Squat
50×5
65×5
75×5
85×3
90×2
95×1+
BEEP Test
Compare to Dec.2/16
We have lots of new folks at the gym that are asking about the Intramural Open. Hopefully this video explains everything you need to know.
[vimeo=https://vimeo.com/251416097]
Iām leaving a comment at 2:30am. Why? Because I have a broken elbow and am in pain. And guess what? I STILL SIGNED UP FOR THE OPEN. I still have two feet and a heartbeat and being injured is not an excuse not to sign up. I am still capable. Just in a different wayš
Absolutely EVERYONE at the gym should sign up for the Open. Itās not even a question in my eyes. Itās probably the most fun, memorable, and inspiring thing we do together all year. I donāt care if itās your first class, or you donāt feel fit enough, or youāre injured or scared or donāt know all the movements or whatever the excuse is that youāre playing in your head.
Listen, I did the Open two years ago in a leg cast. Elba, Melissa and Stacey did it while pregnant, BJ did it with a broken arm, Diane did it and hadnāt even done some of the movements yet, and Alex did it right out of her Prep class. It doesnāt matter what your situation is. You will do the WOD at YOUR ability, just like you do in a regular CFM class.
Trust me, there is magic at the Open. Iāve seen people overcome and do some really amazing things. Things they didnāt think they could do. You will definitely leave feeling proud of yourself at the end of the night. I promise.
There is something really special about the Open. You donāt want to miss it. Sign up, you wonāt regret itā¤ļø
What she said! I was going to write that ANYONE and EVERYONE should be there! It is an amazing show of support and love from your Crossfit family! I did the open last year with one arm in a cast and I will never forget it! I was afraid that everyone would think I had no right to be there, but instead everyone was so warm and supportive! I even win an award–The Spirit of the Open!
Agreeing with all of the above! I did it last year with a shoulder injury and was able t participate with modifications for the workouts. You won’t believe the energy of those Friday nights until you see it, and feel it!
Back squats
120-155-180-205-215-225(3 for amrap which is a PR!!!!)
WOD beep test
Stopped at 7.5… knee was starting to not like turning each corner so i stopped.. Iāll bring my knee brace next time
Back Squat (Calculated of #295, as I did the max last week).
50Ć5 #150
65Ć5 #195
75Ć5 #225
85Ć3 #250
90Ć2 #265
95Ć1+ #280 X 5 for a PR. (First time lifting over #250, so very happy with that!)
BEEP Test
Made it to 9.1
First time doing this since High School….few years ago!
Thanks Mario
Good Class Crew!!
Great work Mario!
Of all the things we do all year, the Open is my favorite thing. I would like to encourage anyone who is even a little bit interested, to reach out to someone to ask some questions about it to find out more. I’d love it if you’d ask ME about it. I love, love, love the Open. And I love our Friday night intramural stuff. Even if you’re brand new… don’t be afraid to sign up.
Back Squat
50Ć5 – 185
65Ć5 – 235
75Ć5 – 285
85Ć3 – 305
90Ć2 – 325
95Ć1+ – 345×3!
BEEP Test
8.3
Thanks coach Mario, great job 6amers!
Back Squat
50Ć5 – 185 #
65Ć5 – 195#
75Ć5 – 205#
85Ć3 – 215#
90Ć2 – 225#
95Ć1+ 235# x 5
BEEP Test – 5-6…last time was 4-9 so there has been some improvement.
Well done Mark!
Mob, WU, Group WU\
Back squats
100×5 – 130×5 – 150×5 – 170×3 – 180×2 – 190×3
Beep test
5.1 – no PR, way slower than last time…legs were toast, tried to push in level 5 and they just didn’t have any gas left…gotta do something about this.
WUx1
Back Squat
50Ć5 ā 140
65Ć5 ā 185
75Ć5 ā 210
85Ć3 ā 235
90Ć2 ā 250
95Ć1+ ā 265×1 (my previous PR was 265 many years ago)
BEEP Test
10.2
Great job morning peeps!
Thanks Mario!
also rowed 6110 meters for the team.
Something I forgot to mention in the video – you get a freaking cool custom team shirt when you sign up for the Intramural Open!
Back squats
175×5
225×5
270×5 (bar math mistake)
295×3
315×3
330×4 (PR!)
Old 1RM was 335, so it’s looking promising.
BEEP test
11.6
Far from a PR, but given that it’s winter, and back squats today, pretty happy with that.
Back Squat
50Ć5 ā 175
65Ć5 ā 225
75Ć5 ā 255
85Ć3 ā 290
90Ć2 ā 305
95Ć1+ ā 325Ć5!
BEEP Test – 6.7
Back Squat
50Ć5,65Ć5,75Ć5,85Ć3,90Ć2,95Ć1+
175-225-270-295-315-330×2
BEEP Test
8.5 was 8.1 Dec/16
Some team#3 rowing with Michelle and Heather š
Thanks Mario!
Please cancel my nooner, will get there later … i hope!
You have to cancel BEFORE the class. Not during it š
Haha oh crap! Didnāt even notice the time, in a meeting and knew it was getting close š¤. Who are we kidding, I need the extra fitness anyways lol.
Back Squat
50Ć5 ā 55
65Ć5 ā 70
75Ć5 ā 85
85Ć3 ā 95
90Ć2 ā 100
95Ć1+ ā 105×3
BEEP Test ā 7.2
Thanks Kevin
Back Squat
50Ć5 ā 85
65Ć5 ā 125
75Ć5 ā 135
85Ć3 ā 140
90Ć2 ā 145
95Ć1+ 150 X 3
(Weights might be off but first and last are right)
BEEP Test ā 5-7
April 2016 2-6
Super happy with that improvement!
Back Squat
50Ć5 ā 55
65Ć5 ā 70
75Ć5 ā 85
85Ć3 ā 95
90Ć2 ā 105
95Ć1+ ā 110Ć3
BEEP Test ā 4.5 PR form 4.1 Dec/16
930 OG:
Snatch barbell wu
Bergener wu
2 Power + 2 full snatches @ 85#
Hang snatch x2 @ 105#
EMOM 10 mins
Hang snatch @ 120#
EMOM 5 mins
Snatch pull + snatch @ 120#
Nooner:
Back squats
135 x5 (wu)
160 x5
205 x5
235 x5
270 x3
285 x2 – failed second rep and stopped here.
Some days you can squat 275 for 5 and some days 285 feels like the world..and thatās ok š Iām still on that 300# club mission š
Beep test:
10.1
10.7 is PR but again, getting to the 10s today felt like a win.
Thanks Kevin!
Back Squat
50% x 5 = 55
65% x 5 = 65
75% x 5 = 75
85% x 3 = 85
90% x 2 = 90
95% x 4 or 5 = 95
Beep test:
4.3
Thanks Kevin! Great class!
Back Squats! First time squatting heavy-ish since I hurt my hip!
115 x 5
150 x 5
175 x 5
195 x 3
205 x 2
215 x 5
Felt pretty good!
Beep Test – 8.1
PR is 9.8 and last score was 9.1 but still a good workout!
Back Squats:
85×5, 125×5, 145×5
155×3
165×2
170×5 (PR for weight and reps! Can’t wait to get to that 200# squat!)
Beep test: 2.7
I hoped to get 3 on the beep test but my timing was off and I missed the line twice. I used to have nightmares about the beep test in middle school and never was able to get past 2.0. Happy with my score but can’t wait to try it again and get past the 3.0 mark!
Also stayed and rowed ~4000m for team 7 in open gym.
Thanks Mario!
Good job on the beep test Lindsay! You’ll get 3 on the next one for sure
Oh and Iām doing the open and an super excited!!
oh yay!! I think you’re going to love it!
Back Squat
50% x 5 = 55
65% x 5 = 70
75% x 5 = 85
85% x 3 = 100
90% x 2 = 110
95% x 1+ = 120Ć5 (10# PR from last week)
Beep test: 3.0
I hate the beep test with a passion.. I hated doing this in school.. I think I got a slightly better score than I ever did back in middle school though so that’s good š
Also, I am signed up for the open! I joined it last year right out of my prep class so I didn’t know most of the movements and I had never lifted that much weight before.. And I should also add that before joining crossfit, I had never done any kind of working out, so I was really out of shape.. It wasn’t easy, but I was super surprised at how much I could actually do and lift.. Don’t be afraid to join even if you’re new.. You’ll be surprised at what you can do! It’s a fun and crazy event for sure!
I remember you doing it as a brand new member last year! I’m glad you signed up again!
I’m looking forward to seeing the difference a year has made!
Back Squat
50Ć5 110#
65Ć5 140#
75Ć5 160#
85Ć3 185#
90Ć2 195# (PR)
95Ć1+ 205# x5 (PR)
First time in the 200s!
BEEP Test
9.3
Happy with that.
And I think I left my book at the gym.
43 birthday burpees
Back Squat %
50Ć5 ā 100#
65Ć5 ā 125#
75Ć5 ā 145#
85Ć3 ā 165#
90Ć2 ā 175#
95Ć1+ 185# x 3
BEEP Test ā 2.4 missed the beep at 2.1 and it all went downhill fast from there.
43 birthday burpees
Back Squat %
50Ć5 ā 65#
65Ć5 ā 70#
75Ć5 ā 80#
85Ć3 ā 90#
90Ć2 ā 95#
95Ć1+ 105# x 5
BEEP Test ā 9.1
Back Squat
50Ć5 ā 155
65Ć5 ā 200
75Ć5 ā 235
85Ć3 ā 265
90Ć2 ā 275
95Ć1+ ā 295 x 2
BEEP Test 10.6
Last year was 8.8 so happy with that.
Thanks Kevin!
Back Squat
50% x 5 = 50
65% x 5 = 65
75% x 5 = 75
85% x 3 = 85
90% x 2 = 90
95% x 1+ = 95(5reps)
Beep test:
8.1
You got a score of 9.1 I believe.
The intramural open doesn’t feel like a competition but rather a celebration! I’m really not competitive but highly enjoy the open at CFM! There’s tons of support for our members so don’t feel intimidated!
wux1
group wu
Back Squat (Calculated of #330, as I did the max last week).
50Ć5 #165
65Ć5 #215
75Ć5 #250
85Ć3 #280
90Ć2 #300
95Ć1+ #315 X 5 for a PR. First time lifting 315#!
BEEP Test
score: 8.5
match my PR!
Back Squat
% 50Ć5- 65Ć5-75Ć5-85Ć3-90Ć2-95Ć1+
#. 60 80 90 100 110 115X4
BEEP Test: 5.6
mob wux1
back squat
140×5 185×5 210×5
235×3 250×2 265×2
WOD
Beep test
3.5
Back Squat
50Ć5 135
65Ć5 155
75Ć5 185
85Ć3 205
90Ć2 225
95Ć1+ 230 * 5 PR
BEEP Test 6.1, no lungs…
Thanks Kevin
DO THE OPEN! š
Beep test: 7.1. It’s a far cry from my pr of 8.4 but that’s alright. I was just glad to be there today.
Back squats to 160×1
My very old theoretical 1RM was 170, and I do believe 160 is the most I’ve ever squatted with. This strength program is amazing, I’m so excited to have a PR!
Yay!!
Congrats š
Back Squat
240-315-360 X 5
405 X 3
430 X 2
455 X 5
Previous heaviest lift was 425 X 1 so I believe this program is working just fine for my squats.
Beep test – 3.1 which is a PR from last time but not all time but progress is progress.
First class at 4 weeks postpartum.
Back Squat
35# Ć5
45# Ć5
55# Ć5
65# Ć3
75# Ć2
85# Ć1
BEEP Test – 2.3
So proud of you!!
Back Squat
50Ć5 ā 90#
65Ć5 ā 125#
75Ć5 ā 135#
85Ć3 ā 145#
90Ć2 ā 160#
95Ć1+ ā 170# x5
The squats felt pretty good tonight!
BEEP Test 5.3
My shoe came undone & was flopping off…. it was either let it fall off & be done, or try to tie it….I tied it & sprinted, and made an extra 1 or 2…. but I was toast. Super discouraging!
Crossfit quispamsis day
Clean complex
Deadlift- the below knee clean then clean from the hang building up weight
155
155
185
185
205
205
215
225 fail
225 fail
225 fail
185
Then amrap 18
10 HSPU ( so from the box )
15 deadlifts 250#
25 box jumps 24′
50 pull ups ( gruelling but did them all )
100 sit ups
400 singles ( I got to 88)
18 ring muscle ups ( I wasn’t ready to show these off yet )
244 reps
Beep Test: 6.5
This matched my score from 2014. Last year is finished at 6.2. I feel like I should have pushed harder to succeed at 6.6, but my head/heart got in the way. Note to self: Push harder for it next time ’cause I think I should have made it.
Back Squat
50Ć5 – 75
65Ć5 – 95
75Ć5 – 110
85Ć3 – 125
90Ć2 – 130
95Ć1(+) – 140×4
This is so exciting I’ve always done ‘theoretical’ numbers, but to actually do them and realize I am way stronger than I think is amazing!
BEEP Test
7.9
I feel like I might have gave up, but my lungs were burning and I just made 7.8, then my brain kicked in.. Blah blah shut up brain lol
MOB + Group
Back Squats x5 110-145-165-175-190-210#x5
Beep Test > 4.7 only other score I can find is from Dec 2015 where I did 4.6