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]
I’m 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 way🙂
Absolutely EVERYONE at the gym should sign up for the Open. It’s not even a question in my eyes. It’s probably the most fun, memorable, and inspiring thing we do together all year. I don’t care if it’s your first class, or you don’t feel fit enough, or you’re injured or scared or don’t know all the movements or whatever the excuse is that you’re 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 hadn’t even done some of the movements yet, and Alex did it right out of her Prep class. It doesn’t 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. I’ve seen people overcome and do some really amazing things. Things they didn’t 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 don’t want to miss it. Sign up, you won’t regret it❤️
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.. I’ll bring my knee brace next time
Back Squat (Calculated of #295, as I did the max last week).
50×5 #150
65×5 #195
75×5 #225
85×3 #250
90×2 #265
95×1+ #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
50×5 – 185
65×5 – 235
75×5 – 285
85×3 – 305
90×2 – 325
95×1+ – 345×3!
BEEP Test
8.3
Thanks coach Mario, great job 6amers!
Back Squat
50×5 – 185 #
65×5 – 195#
75×5 – 205#
85×3 – 215#
90×2 – 225#
95×1+ 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
50×5 – 140
65×5 – 185
75×5 – 210
85×3 – 235
90×2 – 250
95×1+ – 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
50×5 – 175
65×5 – 225
75×5 – 255
85×3 – 290
90×2 – 305
95×1+ – 325×5!
BEEP Test – 6.7
Back Squat
50×5,65×5,75×5,85×3,90×2,95×1+
175-225-270-295-315-330×2
BEEP Test
8.5 was 8.1 Dec/16
Some team#3 rowing with Michelle and Heather 🙂
Thanks Mario!
Please cancel my nooner, will get there later … i hope!
You have to cancel BEFORE the class. Not during it 🙂
Haha oh crap! Didn’t even notice the time, in a meeting and knew it was getting close 🤭. Who are we kidding, I need the extra fitness anyways lol.
Back Squat
50×5 – 55
65×5 – 70
75×5 – 85
85×3 – 95
90×2 – 100
95×1+ – 105×3
BEEP Test – 7.2
Thanks Kevin
Back Squat
50×5 – 85
65×5 – 125
75×5 – 135
85×3 – 140
90×2 – 145
95×1+ 150 X 3
(Weights might be off but first and last are right)
BEEP Test – 5-7
April 2016 2-6
Super happy with that improvement!
Back Squat
50×5 – 55
65×5 – 70
75×5 – 85
85×3 – 95
90×2 – 105
95×1+ – 110×3
BEEP Test – 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 that’s ok 🙂 I’m still on that 300# club mission 😊
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 I’m 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+ = 120×5 (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 🙄
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
50×5 110#
65×5 140#
75×5 160#
85×3 185#
90×2 195# (PR)
95×1+ 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 %
50×5 – 100#
65×5 – 125#
75×5 – 145#
85×3 – 165#
90×2 – 175#
95×1+ 185# x 3
BEEP Test – 2.4 missed the beep at 2.1 and it all went downhill fast from there.
43 birthday burpees
Back Squat %
50×5 – 65#
65×5 – 70#
75×5 – 80#
85×3 – 90#
90×2 – 95#
95×1+ 105# x 5
BEEP Test – 9.1
Back Squat
50×5 – 155
65×5 – 200
75×5 – 235
85×3 – 265
90×2 – 275
95×1+ – 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).
50×5 #165
65×5 #215
75×5 #250
85×3 #280
90×2 #300
95×1+ #315 X 5 for a PR. First time lifting 315#!
BEEP Test
score: 8.5
match my PR!
Back Squat
% 50×5- 65×5-75×5-85×3-90×2-95×1+
#. 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
50×5 135
65×5 155
75×5 185
85×3 205
90×2 225
95×1+ 230 * 5 PR
BEEP Test 6.1, no lungs…
Thanks Kevin
DO THE OPEN! 🙂
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 😁
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# ×5
45# ×5
55# ×5
65# ×3
75# ×2
85# ×1
BEEP Test – 2.3
So proud of you!!
Back Squat
50×5 – 90#
65×5 – 125#
75×5 – 135#
85×3 – 145#
90×2 – 160#
95×1+ – 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
50×5 – 75
65×5 – 95
75×5 – 110
85×3 – 125
90×2 – 130
95×1(+) – 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