Friday’s QOD – What’s your favourite board game?
Today is a special Change For Change. For $5, you can choose any workout from the month of January OR you can pick a workout from your first month of CrossFit (as always, trainer approved).
5 rounds of:
5 Deadlifts
5 Hang Squat Cleans
5 Push Press
5 Front Squats
Increase the load each cycle.
Bar cannot touch/rest on the ground during a set.
Rest as needed between each round.
Compare to April 27/13
Love this picture! Looking strong!!
Looking Good !!!! 🙂
Great picture Amanda!
Mob + Wu x1
5 rounds of:
5 Deadlifts
5 Hang Squat Cleans
5 Push Press
5 Front Squats
Increase the load each cycle.
Bar cannot touch/rest on the ground during a set.
Rest as needed between each round.
35 (WU)- 50-55-60-65-75
10# PR took a lot out of me for the 75! Then I tried to do another BW ring dip but my arms weren’t having it after the bear complex lol. Thanks Kev!
QOD: Bazar Bizzar. Ok its more of a game than a board game…. but its fun and intense! Chris and I have scares from playing lol. As for board games, I enjoy Catan.
Nice work Valerie!
Mobility
Warm up x
Group mobility and warm up
WOD: bear complex
5 rounds of:
5 deadlifts
5 hang squat cleans
5 push press
5 front squats
Max load was 45
Great class Kevin, great job 6 amers!
Big congrats to Jackie for her first unassisted handstand hold!!!!
Great job Ginette. Thanks to you and Kelly for your help and encouragement with the handstand holds…just goes to show you that you can teach an old dog new tricks!
good job on your hand stand
Love the pic Amanda….looking good!
Teddy Bear Complex
Used the axle bar for extra grippy fun!
60-80-100-120-140
That’s a 5# PR from using a regular bar.
Cash out – Lora’s plank games from hell.
Practiced handstands on floor during lab.
You had a little smile on your face during the plank games from hell cashout….c’mon…admit it. Or maybe it was just gas? LOL
17 sec handstand PR
Change for change:
Oct 10, 2012
4 rounds
50 squats
100 single unders
Time 2012 – 14:54
Time 2014 – 10:35
4:19 PR
Mobility
WU x 1
Group WU
Teddy Bear Complex: (35-40-50-55-65)
– 5 rounds of:
– 5 Deadlifts
– 5 Hang Squat Cleans
– 5 Push Press
– 5 Front Squats
Increase the load each cycle.
Bar cannot touch/rest on the ground during a set.
Rest as needed between each round.
Cashout: Practiced handstands – great job on your unassisted Jackie!
T2B tips from Kevin.
Happy Friday everyone
Was fun to watch you guys practice your handstands!
Nice work Kelly!
Awesome picture Amanda!!!
Mob + Wu x1
5 rounds of:
5 Deadlifts
5 Hang Squat Cleans
5 Push Press
5 Front Squats
Increase the load each cycle.
Bar cannot touch/rest on the ground during a set.
Rest as needed between each round.
90-95-100-115-125
Transition from Push Press to Front Squat was a killer for me. Feels so good to be back at crossfit, cant wait to see that fun and games the Sat Wod will bring.
Nice work Trent!
Thanks everyone. I liked that wod!
QOD: Catan!! And crib!
Have you played Cross Cribb?
Nope! I’ll look into it!
Great picture, Amanda! Was this after you turned your back on Ashley and I because we were yelling at you too much? LOL (can’t help but notice your water bottle at the bottom of the frame)
LOL yes possibly. And it wasn’t because you were yelling too much, it was because I knew I was in trouble! 🙂
QOD: Favourite board game = Scrabble 🙂
QOD: Apples to Apples
Great pic Amanda. Looking strong.
WU x 1
Double Unders – still hurts the calf so I stopped
WOD: Change for change = Double Fran (I’m a moron)
Fran #1 = 5:03 (17 second PR)
Fran #2 = 8:10 (Oh my dear God that was horrible)
Cashout = crying in the corner
LOL Your a Brave man Mr. Jack. Kevin once asked us “what would you rather do: double Fran or a 5k run with 20lbs vest?” Well I have since ran 5k with a 20lbs vest multiple times and I think I would still pick the 5k over double Fran. haha
After having done double fran today, I would rather run a 10k with a 40# vest. Since I am getting a 40# vest for my birthday, I may just do that.
Teddy Bear Complex
55 65 70 80 85
Change for change
Complete all 1500 reps with a partner. Only one partner can be working at a time. You may do the workout in any order, but you must complete the whole exercise before moving onto the next.
1000 Skips
100 Pullups
100 Squats (scaled to ring rows)
100 Pushups
100 Situps
100 Burpees
Time 28:00
Heather P and I took on Anthony & Angela. Had a great time! Now I have to listen to Anthony trash talk me for a little while.
You scaled squats to ring rows eh.
oppps.…..the pullups.
You let Anthony beat you? For shame.
I know.…I may have to go to a different class all next week so I don’t have to listen to him chirp.
MOB, DU practice, Group WU, Bear Complex practice.
5 rounds of:
5 Deadlifts
5 Hang Squat Cleans
5 Push Press
5 Front Squats
95-105-95-95-95lbs
My knee was sore today so I started to move up in weight and then moved right back down.
Had some time so I did the WOD from Jan 6th.
Max DU in 5Minutes
Score was 238.
Shoulders and knees took a beating this week. Time for a few days of rest. Have a good weekend everyone
Warmup
Teddybear complex
45-55-70-80-90
My 4th and 5th press on the 90 were hard. Wow
Thanks for the great tips, Kevin!
QOD – love crib and Mexican Train
I love love love mexican train!!!! 🙂
Might have been hard but you looked really strong!! Way to go! Always nice seeing you 🙂
Does Mexican Train involve Tequilla? If so I’d love it!
90# Teddy Bear…nice work Gill!
WUx1, Mob. And 10 Wall Balls at 14lbs.
WOD: Teddy Bear Complex
5Deadlifts
5HangSquatCleans
5PushPress
5FrontSquats
55-65-70-75-80 Thanks John for the push to 80. I would have chickened out!!
Heavy! Nice work, girlie!
I knew you could do it! 🙂
Nice work Alaina!
Alaina, you are kicking some serious CF butt these days. Way to go on pushing yourself for the 80# teddy bear.
1500 Reps partner Wod
1000 skips (Corinna did doubles and counted each double as 1)
100 burpees
100 sit ups (toes to bars for Corinna)
100 push ups ( pink band for me)
100 squats
100 pull ups (green band for me)
31:42
It would have been faster, but as you would have guessed my Wod partner Corinna was the weak link! That is my version of the story and I am sticking to it.
All jokes aside, Corinna thanks for doing that work out with me. It was fun.
Yah..she’d be the last person I’d pick to partner up with. 😉
I loved doing this WOD with you today Laura! I am very proud of you! Great job!
mob wux1
group mob+wu
teddy bear complex
5 rounds
5 deadlift
5 hang squat clean
5 push press
5 front squat
75-95-115-125-135
Great job Gilles!
nice picture Amanda
Mob, WUx1
Group Mob/WU @ 45#
Teddy Bear Complex
55 – 65 – 75 – 80 – 85
Great WOD!
QOD – Betrayal at House on the Hill
Nice partnering with you! thanks again for the push!!
wux1
group mob
teddy bear complex
5 rounds
5 deadlift
5 hang squat clean
5 push press
5 front squat
95-115-135-155 (failed on 3 HPC)-145 (failed on 2 HPC)-135 (failed on 3 HPC)-95 (failed on 3 HPC)
1st time doing this WOD. Completed 3 rounds. My forearms were to tight and couldn’t keep a grip on the bar.
OMG Frankie! Great effort tonight! WOW! You were determined. I didn’t see much of what you were doing, but I heard you. LOL.
I’m curious, were you using the hook grip?
Thanks Lora! Yes, I was using the hook grip
YES I paid to do a double Fran!!
Mob
Group wu
Change for change – double Fran!
21-15-9
Thrusters & pull ups @ 45 & pink band..
10min break I between.
Time: 4:58
Time: 6:40
Over all 20:40
I was a little bummed….
I did a amrap of Fran back in sept. Used same weight 45….score 101 & used a pink band.. Same as today.
being the only person doing Fran. Is mentally and physically hard! With today’s WOD NFT… The group was not running around, breathing heavy… It was calm, low music, no energy! How do you tackle FRAN? I have no idea.. But I did.
Big thank to Wendy for coming over on my last round, I did the last 9 thrusters without stopping! Thank you, I needed that!
Once I did the math, I got through 2 Fran’s in the amount of time, I did one and a little bit….
Thanks Kevin great 415
You are crazy AND you rock! Great progress, Jackie!! 😀 (Extra points too, for doing that on your own)
First of all….paying for double Fran….that is both gross & nutso! I remember fist pumping when this WOD came up on my rest day.
Secondly….WOW, nice work. Your times are impressive.
Thanks ladies! But I’m paying for it today!
Teddy Bear Complex
5 rounds
5 deadlifts
5 squat cleans
5 push press
5 front squats
55-65-7585-90
Nice picture Amanda! 🙂
Good job!!! 90 to end.. Strong finish!
Wow! Heavy, heavy! Good job and nice to see you today 🙂
Great job Tania!
Tania the little tank 🙂
Mob
WU X1
group mob
group wu 45lb bar
Change for Change
WOD 11.2
AMRAP IN 15 MINS
9 deadlifts
12 HR pushups
15 Box jumps 20″
I did 3 rounds and 5 HR pushups WOOHOO !!!!!
A year ago was so excited about being able to do a box jump
on the 7’box and not a plate.
Thanks coach Corrina and everyone for the encouragement and tips..
In answer to Kevins question favorite board game Jumanji. Ok not really it looked liked a cool game to play in the movie. Not really into board games, but that will change as the grandchildren get older. 🙂
Big improvement Wendy, from 7″ plates to 20″ boxes. Congrats on your progress!
thanks Heidi 🙂
Workout from home:
Warm-up + 10 alternating pistols
WOD
85-95-115-135-135
(would have liked to try 145 but no more weights at home..)
1500’s with Jenn B!!
Complete all 1500 reps with a partner. Only one partner can be working at a time. You may do the workout in any order, but you must complete the whole exercise before moving onto the next.
1000 Skips
100 Pullups (blue)
100 Squats
100 Pushups
100 Situps
100 Burpees
Time 25:51
Great job Jenn.. not often we can say we beat Chris & Marcel and Jeff & Lora!!! lol
You and I make a great team! 😉
Well done ladies, you rock!
Nicely done girls! Even with my feeble, mid-WOD attempt to sabotage Jenn’s burpees, you still kicked our asses! LOL! 😀
Mob + WU x 3
GHD Situps 4×10
GHD Hip Ext. 4×10
Deadlift 10-10-10-10-10-10
115-125-135-135-140-145
Worked on endurance, with focus on proper technique. Seems to be working.
Group Mob.
Teddy Bear Complex
115-135-155-165(x)
Completed 5 HPC at 165, my wrist/grip was gone. I’ve done better inthe past, but at least match my old PR (155). Maybe it was being up from 5am until midnight yesterday. Maybe the deadlifts before the class didnt help either… oh well 🙂
MOB + little WU
Group barbell WU
1500 Partner WOD @ Rx+ with Jeff 🙂
(in the order we did the movements)
100 pull ups
100 burpees
100 sit ups
100 squats
100 push ups
1000 double unders
Time = 35:40
I don’t know if saving the DUs for the end was a wise choice or not, but we were some happy to get that 1000th one in!
So proud of my partner for kicking ass with double unders. You are getting better and better at them every day, babe! Love it! 🙂
mob wux1
group mob+wu
teddy bear complex
5 rounds
5 deadlift
5 hang squat clean
5 push press
5 front squat
65 75 85 95 105
5 rounds of:
5 Deadlifts
5 Hang Squat Cleans
5 Push Press
5 Front Squats
Increase the load each cycle.
Bar cannot touch/rest on the ground during a set.
Rest as needed between each round.
55-65-70-75-85
Worked on snatches at @65 and worked on DUs
Great class Corinna 🙂
Your snatch is progressing well, keep it up.
Great picture Amanda!!
Mobility
Wu x 1
Group mobility and Wu
Teddy bear complex
5 rounds of:
5 deadlift
5 hang squat cleans
5 push press
5 front squats
115/135 /155 /175 /185 failed 5th push press… Grrr… Terrible execution of the last push presses they were the slowest push presses ever.. Brain took a break on this one.
Great sharing the bar Mario.
Great class Corinna. Great work everybody.
INSANE weight Shane. Failing on your last PP…bummer.
good job shane big weight up there
mob
group wu
5 rounds of:
5 Deadlifts
5 Hang Squat Cleans
5 Push Press
5 Front Squats
Increase the load each cycle.
Bar cannot touch/rest on the ground during a set.
Rest as needed between each round.
95-115-135-145-155
pr on push press tonight for reps
good job frank and gabe you guys where pushing your limits tonight.
Great class Corinna
WU x 1
Group mobility & WU
Had full intentions of doing the Teddy Bear Complex, but Chris convinced me to tackle 1500 with him.
Change for change
Complete all 1500 reps with a partner. Only one partner can be working at a time. You may do the workout in any order, but you must complete the whole exercise before moving onto the next. Done in this order.
100 Pullups
100 Squats
100 Pushups
100 Situps
100 Burpees
1000 Skips (I did singles CC did doubles)
Time 31:47
Great work tonight Buddy always great to have you push me in a WOD.
1500 Partner WOD @ Rx+ with Lora
(in the order we did the movements)
100 pull ups
100 burpees
100 sit ups
100 squats
100 push ups
1000 double unders
Time = 35:40
thank you to lora for carrying my sorry ass through the DU.. so much fun doing this wod with you!
Great work guys, Jeff your du’s were looking good!
Change for Change
I picked to do workout from when I started Crossfit 🙂
Grace
30 Clean and Jerks (@60lb – I was supposed to do 50lb and realized after my workout that I had put that much weight! Oops! But, I still cut my time almost by half! In July I did this workout in 4:35. Today: 2:50 min)
Also did Teddy Bear Complex:
5 rounds of
5 Deadlifts
5 Hang Squat Cleans
5 Push Press
5 Front Squats
40-45-50-55-60
I need to work on my form for my hang squat cleans. I wasn’t doing them properly, making them really hard!
Wux1
Group Mobility
Change for Change
Baseline
Time= 5:35 PR of 54 sec from when I started a year ago!
Great PR!
Teddy Bear Complex
45-55-65-75-85
Felt pretty good until getting to 85# push presses, but managed to get them in.
I think I’ve done this one before, but couldn’t find my posted results.
Cashed out with some 14# wall balls at 10′.
I am glad you did not wimp out and go lighter. good job
QOD: Catan or Ticket to Ride
– Mob
– WUx1
– Group mob + WU
Teddy bear complex:
65-75-85-95-100
WU x 1
Group mobility & WU
Change for change with Marcel
Complete all 1500 reps with a partner. Only one partner can be working at a time. You may do the workout in any order, but you must complete the whole exercise before moving onto the next. Done in this order.
100 Pullups
100 Squats
100 Pushups
100 Situps
100 Burpees
1000 Skips (I did doubles Marcel did singles)
Time 31:47
That was fun! Great job Marcel!
Mob + Wup x 1
Group Mob + Wup
WOD: Teddybear Complex (not for time)
5 Rounds of
5 deadlifts
5 hang squat cleans (these are my limiting factor – hard way to find out)
5 push press
5 front squats
Can rest between rounds only. Increase the weight each round.
45, 50, 55, 60, 65 (poor form on the HSC – thank you for letting me know and giving tips Kevin 🙂 – this happened starting at 55lbs)
HSC = goat to work on
mob
group wu
5 rounds of:
5 Deadlifts
5 Hang Squat Cleans
5 Push Press
5 Front Squats
Increase the load each cycle.
Bar cannot touch/rest on the ground during a set.
Rest as needed between each round.
95-115-135-145f-140f-135×4 push press
Once I failed on Push Press could not get it back even at 135.