Beep

By Kevin Wood / January 17, 2018 January 17, 2018

BAD ASS OLY CLASS – SOLD OUT!

BAD ASS MOBILITY CLASS

INTRAMURAL OPEN REGISTRATION

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]

52 thoughts on “Beep”

Tara Betts
January 17, 2018 at 2:41 am

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❤️
1. BJ Killam
  January 17, 2018 at 6:48 am
  
  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!
2. Heather Beck
  January 17, 2018 at 1:14 pm
  
  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!
Heather Skeard cooper
January 17, 2018 at 7:05 am

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
Mario B.
January 17, 2018 at 7:47 am

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!!
1. Gabriel
  January 17, 2018 at 9:53 am
  
  Great work Mario!
Amanda
January 17, 2018 at 7:53 am

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.
Remi Richard
January 17, 2018 at 8:18 am

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!
Mark D
January 17, 2018 at 8:47 am

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.
1. Gabriel
  January 17, 2018 at 9:54 am
  
  Well done Mark!
John Gunn
January 17, 2018 at 9:35 am

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.
Gabriel
January 17, 2018 at 9:58 am

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!
1. Gabriel
  January 17, 2018 at 9:59 am
  
  also rowed 6110 meters for the team.
Kevin
January 17, 2018 at 10:15 am

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.
Rob C
January 17, 2018 at 10:27 am

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
Del
January 17, 2018 at 12:04 pm

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!
Christie Neate
January 17, 2018 at 12:06 pm

Please cancel my nooner, will get there later … i hope!
1. Kevin
  January 17, 2018 at 1:52 pm
  
  You have to cancel BEFORE the class. Not during it 🙂
  1. Christie Neate
    January 17, 2018 at 2:39 pm
    
    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.
Laura
January 17, 2018 at 1:12 pm

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
Heather Beck
January 17, 2018 at 1:36 pm

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!
Janet O'Blenis
January 17, 2018 at 1:39 pm

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
Cara
January 17, 2018 at 1:45 pm

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!
Chantal C
January 17, 2018 at 2:25 pm

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!
Blake
January 17, 2018 at 2:51 pm

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!
Lindsay Sherwood
January 17, 2018 at 3:13 pm

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!
1. Amanda
  January 17, 2018 at 4:08 pm
  
  Good job on the beep test Lindsay! You’ll get 3 on the next one for sure
Lindsay Sherwood
January 17, 2018 at 3:20 pm

Oh and I’m doing the open and an super excited!!
1. Amanda
  January 17, 2018 at 4:08 pm
  
  oh yay!! I think you’re going to love it!
Alex O'Blenis
January 17, 2018 at 4:55 pm

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!
1. Amanda
  January 17, 2018 at 7:56 pm
  
  I remember you doing it as a brand new member last year! I’m glad you signed up again!
  1. Alex O'Blenis
    January 17, 2018 at 11:05 pm
    
    I’m looking forward to seeing the difference a year has made!
Remi F
January 17, 2018 at 6:13 pm

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.
BJ Killam
January 17, 2018 at 6:17 pm

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.
Ryan Killam
January 17, 2018 at 6:18 pm

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
Mario R
January 17, 2018 at 6:19 pm

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!
Lisa MacLaughlin
January 17, 2018 at 6:33 pm

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
1. francis landry
  January 17, 2018 at 6:52 pm
  
  You got a score of 9.1 I believe.
francis landry
January 17, 2018 at 6:49 pm

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!
Ingrid
January 17, 2018 at 7:03 pm

Back Squat
% 50×5- 65×5-75×5-85×3-90×2-95×1+
#. 60 80 90 100 110 115X4

BEEP Test: 5.6
Gilles
January 17, 2018 at 7:54 pm

mob wux1
back squat
140×5 185×5 210×5
235×3 250×2 265×2
WOD
Beep test
3.5
Aubrey
January 17, 2018 at 8:01 pm

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! 🙂
Amanda
January 17, 2018 at 8:02 pm

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!
1. Melanie Bourque
  January 17, 2018 at 9:43 pm
  
  Yay!!
  Congrats 😁
Jeff L
January 17, 2018 at 8:43 pm

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.
Stacey Simpson
January 17, 2018 at 9:20 pm

First class at 4 weeks postpartum.
Back Squat
35# ×5
45# ×5
55# ×5
65# ×3
75# ×2
85# ×1

BEEP Test – 2.3
1. Melanie Bourque
  January 17, 2018 at 9:43 pm
  
  So proud of you!!
Melanie Bourque
January 17, 2018 at 9:47 pm

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!
Mike Moody
January 17, 2018 at 11:36 pm

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
Heidi
January 18, 2018 at 8:44 pm

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.
Melanie
January 19, 2018 at 4:03 pm

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
Nick Simpson
January 24, 2018 at 9:59 pm

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

Beep

52 thoughts on “Beep”

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