AMRAP in 12 min
10 Floor Press
5 Strict Chinups
Compare to April 17/12
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Mobility
WU x 2
Strength: Back Squats
5x 135-185-205-225-245
WOD: AMRAP in 12 min
10 Floor Press 115#
5 Strict Chinups (with small + med. bands)
Score: 9 rounds
Andy, your back squats are impressive! Nice job on the WOD, too.
Mob
WU x 2
Push Press 3’s
70-75-75-80-85-90 (thanks for the tip Pat)
WOD
AMRAP in 12 min
10 floor Press 65lbs
5 strict chin ups (blue small band)
Score: 8 rds + 3 CU
I did 2 rds less than last time but I used smaller band today, and the chin ups were slower, still pretty happy with my result :)!!! Great job everyone!!!
Strength backsquat x 5
85-95-105-115-125 (PR for reps)
WOD AMRAP 12
10 Floor press @ 65#
5 strict chinups (small purple band)
6 rds + 3chinups
I don’t know how on earth I did this last time with no bands. Must have been a good day 🙂
Every day is a good day! 🙂 Good job on the WOD… Looks tough!
That chart is great, but for hard-gainers looking to put on a little weight, where should we be on the chart? Keep in mind the goal is to build muscle mass obviously, not to put on fat, so perhaps that’s why its not clear?
1 – Sleep a lot and well
2 – Eat more protein and chew your food well.
3 – Reduce stress
4 – Lift heavy
5 – Eat calorie dense foods (coconut milk, avocado, macadamia nuts, sweet potatoes, etc.)
Thanks!
WU x 2
Cleans x 5
115-125-135-145-155
Wod: AMRAP 12 min
10 floor press @105#
5 Strict chin ups
8rnds even, pr of 10#’s more no band and 10 reps.
Nice PR Josh
What are you eating lately? You are doing crazy good!
Thanks guys….my diet certainly is nothing to brag about.
WOW! Great progress, Josh. I think tossing Line-X watermelons and dragging Line-X coated sleds around is also improving your fitness.
great progress!! I have strict chin up envy!!
Grats on the PR Josh!
WU x2
Cleans x 5
85-90-95-105-110
WOD
AMRAP 12 mins:
10 Floor press (75#)
5 Strict Chin ups (black band)
6 rounds + 3 chinups
WU x2
Deadlifts x 5
150-160-170-180-190 PR 10#
WOD
AMRAP 12 mins:
10 Floor press (115#)
5 Strict Chin ups
10 Rds – PR 3 Chin ups
I remember this wod all too well. Got to round 6 @ 100# then Joanna added another 15#. This time all rounds @ 115#
Congrats on your PR Trent. Way to go!!
Well done! Big props. I think someone should have added another 15# this time too? Ha
Looks like your weighted pullups are giving you some payoff! Nice score Trent!
THANK YOU again Kevin for letting put up the little bank at the gym to raise $$ for the CHILDREN WISH FOUNDATION !! And thanks again to everyone who already donate!! You guys are all so amazing!! Love you and miss you all! And here’s my personal page for those who would like to donate online!
http://my.e2rm.com/personalPage.aspx?registrationID=1568381
Warmup
Sharing the bar with Heather for deadlifts. 🙂 (3) 135-155-175-190 (Thanks for extra push, Josh. Glad I went to 190)
WOD @ 55lbs and with the small purple band
6 rounds + 4 chinups
Awesome job, Gillyon! Wish we were in more classes together.
Clean X 5 to 160, PR of 5 for reps
Wod @ 115
9 rds
I found the floor press very hard this morning, but my very strict chin ups felt great.
I hear you on the chin ups, they were less of a struggle compared to last time. Nice work on todays wod.
MOB
WU x2
WOD
AMRAP 12 mins:
10 Floor press (75#)
5 Strict Chin ups
9 Rds – 5 Floor Presses
Loved, loved loved this one! no failed chin-ups! first 3 or 4 sets unbroken!
I was smiling through this entire WOD…LOL
Way to go nooners! Some impressive numbers on that board!
Awesome job, Eric! Impressive score! 🙂
What’s the difference between a chin up and a pull up?
Overhand vs underhand grip.
Mob
Wux1
Wod
AMRAP 12 mins
10 floor press 35lbs
10 ring rows
8 rounds
I just realized as i was updating my journal that i was supposed to only do 5 ring rows lmao. Oh well the funniest thing was i could always get to 6 w/o stopping. 😀
Great job Tara. I think you should give pull-ups with a band a try soon…you’re ready 😉
Yay Tara for the 10 ring rows – I did the same thing so maybe we should go together for remedial CFT instruction lol!!
Yeah I think you should give a band a try and see where you’re at with it. (get a coach to watch/help/show you how to get into it safely)
MOB
Wu x 2
Strength – Deadlift 1’s
135-155-175-190-200-210
AMRAP 12 mins
10 floor press 65lbs
10 strict chin ups (started blue then went to green band in round 3)
Total: 7 rounds (even)
Last time I did this wod I was 7 + 2 FP but I couldn’t remember which band I used. I checked when I got home only to find that I did 5 chin ups last time – so I though “what’s up with that!?!” Having checked other posts today it seems that I have written my own wod :s
Lesson: I am not smart enough in the morning to go to the 7 a.m class (But it was nice to see CFT Baby ( I got to hold her before I was sweaty) and work out with Gillyon 🙂 )
Loved working out with you! And, great job for doing extra!
HAHA! Yay for extra fitness! Your counting errors always make me giggle, given what you do for a living 😉 Sadly, I’m not much better….
Mobility
WU x 2
Strength Back Squats x5
105-110-115-120-125
WOD
10 Floor Press 85#
10 strict chin ups (scaled to ring rows)
7 rounds 5 floor press
Did this one in April and had 10 rounds+10 presses with 65#.
I started with the 85# on there and seriously thought I would get about 3 rounds in and have to drop down to 75#.. Even brought different plates within reach. It wasn’t pretty but I pushed through. I really need to get myself in a band and start working on pullups. I have decided it is my new goal for the fall.
Nice work! Heavy floor press!! Great goal too!
Yay for setting goals! i think that one is within reach, you’re really strong!
AWESOME!! That’s a great score with 20# more on the bar! Good on you for pushing through with the heavier weight! You are going to do great with the pullups. You are super strong and definitely ready for these 🙂
Mob
Wu x 2
Strength x5 cleans
95 105 115 125 135
WOD. Am rap in 12 min
10 floor press I did 115lbs went to 95 in3rd round
5 strict chin ups
– 7 rounds & 10 floor Press
Rob Brydges
WU x 2
No Strength, came late
WOD: AMRAP in 12 min
— 10 Floor Press @ 115#
— 5 Strict Chin-ups
8 rounds even
Last time was 7 + 8 FP’s with 105# and a sm. purple band so I will call it a PR!
Big pr buddy!
Well Done Blake!
I love it when you post your results for a WOD with pullups that you’ve repeated because I remember how hard you worked to get to band-less pullups. You were very determined, and look at the progress.. Great job on your PR. 🙂
I remember being a month or so in and almost ready to quit when I started because I just couldn’t get them!
It seems like a bad dream, but I am very happy I stuck with them!
Lets see…10# more, no band, and 7 more reps? Definitely a PR! (I hope I got the math right on that…LOL)
mobility
wu x 2
strength – Back squats x 5
135, 185, 205, 225, 245
WOD : AMRAP 12 min
10 Floor Press (105#)
5 Strict chin ups
Total rounds = 10 rounds & 4 chin up(should have used 115# for my Floor press)
Yes sir, more weight for you next time 🙂
Mobility
WU x 2
Cleans x 3 135-145-155-160-165
WOD – AMRAP 12 min
10 Floor Press @ 115 lb
5 Strict Chin ups
6 rounds + 10 floor press + 4 chin ups
PR by 10 reps
Holy!!! That is a great pr!
Nice work Marcel!
Awesome work Marcel! Congrats on your PR!
Mob
2xWU
Practice floor press
45-95-95-115-115-125-135
WOD @ 135
8 rounds 10 press 4 strict chins
I think this is the exact number I had last time
That’s a great score! Well done!
Mobility and WU x 2
OHS
40 x 3, 45 x 4, 50 x 2, 55 x 2, 60 x 2, 65 x 1 (old PR is 55#)… pretty excited about the new squeezing shoulder blades technique… have been stuck @ 55# pretty much since I started crossfit.
WOD with small and medium band and 60#: 10 rounds even
don’t know how it is even possible to do one, let alone 5 strict chin ups in a row… good job everyone!
Yay for OHS PRs!
Nice work on your OHS pr Natacha, that must have felt good after being stuck for a while!
Congrats on your OHS PR! Nice score on the WOD too!! More weight or a smaller band for you next time! 🙂
thanks!
Mobility
Wu x2
Back squats 105, 115, 125, 145, 155 x5
Wod amrap in 12 min
10 floor press @ 135
5 strict chin up
7 rounds 7 floor press
Had to use purple band on fifth set of chin ups. I underestimated how heavy this was going to get but it felt really good.. Will kill it next time.
Yay gym buddy!
Not too much praise I don’t want to get soft, lol. Thks
Great work tonight, Shane. Your floor presses were solid! That’s a lot of weight for a “newbie” 😉
Mobility
WU x 2
Strength: Push Jerk = 5x 30-35-40-45-40
(Form definitely was lacking…must work harder, show up more, etc. The “you get out of it what you put into it” soundtrack was playing in my head.)
WOD: AMRAP in 12 Min
10 Floor Press (#35)
5 Strict Chin-Ups [Sub: Ring Rows]
8 Rounds
Then went for a 3K run with my running group.
you showed up today… that’s not nothing…everyday is an extra WOD under your belt!
Great job Robyn, it was nice to see you tonight! The last set of Push Jerks that I saw were a big improvement over the first set. They get better with practice. 🙂
Thanks, ladies!
I let myself slack off too much so now I have to get back into the CF routine. 🙂
It was great seeing you tonight!!! Great work on the WOD…and so awesome that you went for a 3k run afterward. It was a beautiful night for it. 🙂
Thanks, Lora! Great to see you, too!
It was a wonderful night for a run! We got back just as it was getting dark. We’re training for the Legs for Literacy 5K. 🙂
I was really glad the WOD wasn’t full of leg killers, like squats, or it would have been a 3K hobble. 😀
wu x 2
strength: practice floor press
WOD with 115#
score: 9 rounds + 5 floor press
WOD @ 65#
= 6 rounds + 6 floor presses.
Really happy with that, was somewhat expecting to get less than what I got last time but I ended up with 9 more reps.
Awesome! Congrats on your PR, Amanda.
Nice PR Amanda!
nice job! I have ‘no band’ envy!!
Deadlifts x5
135-185-225-275-315
WOD at 115#
7 rounds + 10 FP
Boo!
You still did great. 🙂
Mobility
WU x 2
Practiced Floor Presses:
65(10)-85(10)-95(8)
WOD
AMRAP 12 min
10 floor presses @ 85#
5 strict ring rows with feet elevated on 20″box
Total = 9 rounds even
Did all rounds of floor presses unbroken, except round 8.
Subbed ring rows for chin ups b/c going overhead hurts shoulder, but ring rows don’t.
Used same weight today as in April. Next time will do with 95#.
Great job 6:30 crew!
Heavy floor presses, nice!
that many unbroken floor press means “too light” ? just sayin’ ! 🙂 nice work on the wod!
Deadlift x5
145 160 170 180 190
WOD @ 65#
8 Rounds + 2 Chin ups
Marie-No…start posting more! Awesome job getting 10+ rounds. Was nice working out with the 5:45 class 🙂
Whenever I think of what it would be like, deadlifting 190 lbs, I picture my arms popping out of their sockets like a Mr. Potato Head toy. That’s amazing! 🙂
LOL! That won’t happen when you get to that weight. I swear. 🙂
Great job, Joanna. I have chin-up envy 😉
Sorry… :s
Mobility and warm-up (using rings to do pull-ups)
2 sets of 10 reps at 95# of floor press..than realized that it would be a little heavy for the WOD!!!
Completed the WOD @ 75 — 10 rounds + 10 floor presses and 1 pull up
Awesome to all of the 5:30 classe, way to push hard through it!
Kevin and Jo it was nice wokring out with you guys! Gotta come out more often (if and when possible) with the evening groups!
Mob
Wu x 2
Strength OHS to 95
WOD at 115#
10 rounds even
I’m a transplant from CrossFit Fredericton for the next 3 months, and tonight was my first night! It was great to meet a few of you, and I’m looking forward to spending some time at CFM! 🙂
WU
No strength – got acquainted with the gym
AMRAP in 12 of:
10 floor press (40#)
5 strict chinup (purple band)
= 7 rounds + 10 press + 3 chinups
Welcome to Crossfit Moncton! I saw you tonight but didn’t get a chance to introduce myself. I look forward to meeting you. Great job on the WOD! 🙂
nice meeting you tonight, and great job on the wod..