Don’t drop it

Tomorrow is Change for Change. Bring $5 to switch up your workout.

10 rounds of:
5 Kettlebell Swings
10 Weight Lunges

*If weight is dropped, 10 burpees.

Compare to May 19/10

Bill at his first class

80 thoughts on “Don’t drop it”

  1. Well, I think I can say that I am officially having some sort of mid-life crises. πŸ™‚ I’ve registered for the Tough Mudder…..YIKES! Marcel & I were “discussing” it on Saturday, so Saturday night I thought it would harmless to at least check out the website. The next thing I knew, I had given my credit card information & was registered. Now I am committed, and I am seriously starting to freak out a little bit, but excited at the same time.

    So that said, I am putting a call out to all the CFM Ladies to join me in this crazy adventure. Nath & Maria, I heard you talking about it Saturday. Just Do It! Don’t leave me hangin’ girls…pretty please.

    1. I’m in!! Speaking of mid life crisis lol… I’m turning 40 just 2 days before this thing πŸ™‚ I want to start my year with a nice reminder of how great it is to be alive and kicking!

      Who else wants to join our kickass team?

      1. Crazy girls! I wish I had the courage to say yes! I would be in if it be like… 3 miles maybe? haha! If ever you need supporters let me know, maybe I’ll jump in for a quick roadtrip;)

      2. I guess I’ve made my mind and decided I was crazy enough to do this…. Great to see we’ll have our girl team! Now we need matching T-shirts! πŸ™‚

      3. Way to go girlies. Misery loves company!
        Vermont won’t know what hit them when CrossFit Moncton comes to town.

    2. Nice work Heidi and Marcel!! Our team is looking really awesome!!! So I have already met with Maritime cresting and we are developing the logo, and shirt design. Girls: this team is open to you as well – do not feel you need to register another team – on race day just stick together and go at your own pace. There is Definitely power in numbers, and 6 people from CFSJ registered today and yesterday on our team – so they have their own lil mini clan within our Squad!!! Lots of positivity around this – I love it!!! Also, Brad Logan (CFM member and website developer extrordinaire) has also joined and will be putting together a Unique Beast Mode Squad website with lots of awesome info! There are many of you who have told me that you were gonna sign up and still havent – if you sign up before tomorrow night at 11:59pm you save $30 AND since our team is so big right now we will all receive a $20 rebate on top fo that!! πŸ™‚ Msg me with any questions!!!

      1. Team name: Dirty Sanchez (hahha just kidding – Beast Mode Squad)
        password: gonzales
        When you got the http://www.toughmudder.com, go to events, then look for New England #2, then choose PARTICIPANTS Register HERE , then choose JOIN an EXISTING TEAMm then enter in BEAST MODE SQUAD.

        Sunday July 15, 9:40 start time

        If you register by tomorriw you save $30.

        Next WoRk DARSEY just signed up!!!

  2. WUx2

    Push Jerk x 5
    95-115-125-145-155

    WOD: 10 Rounds @ 35#
    5 KBS
    10 Weighted Walking Lunges

    Time: 8:44

  3. WU x 2
    Strength 5x shoulder press
    45-55-65 stopped there as I felt some pain in my shoulder

    WOD as rx’d 8:45, no burpees!

  4. WUx2

    Strength Frontsquats x 3
    70-80-90-95-100

    WOD @ 35#
    10 rounds of:
    5 KBS
    10 Weight Lunges

    Time: 7:48

    Should have listened more carefully to the instructions, would have saved myself 10 burpees πŸ™‚

      1. Most likely!

        Too bad I never wrote down my time for this one. Just had a note saying “ouch, my legs!”

  5. Way to go Heidii. That is crazy but awesome.
    WU X 2
    Strength X 1
    Cleans
    45-55-60-70-75
    WOD (20)
    Time 7:50 PR of 3:12

  6. WU X 2
    Front squat 5 at 95, 115, 135, 145, 165
    PR by 10, lower back a little tight this am.

    5 kbs at 40lbs
    10 weighted lunges at 40 lbs
    10 rounds
    6:34
    Note to myself, should have used a heavier weight, next time don,t be too easy on yourself.

  7. Front squats 10x
    35-35-35-35-35

    WOD @ 25#

    Time: 8:41

    So nice to see you Sonia and your little munchkin!! Too cute!!

  8. WU x 2
    100 unbroken singles

    Strength: Cleans x 3
    80-80-95-95 (stopped as I tweaked my back this weekend)

    lacrosse ball & foam roller

    WOD: Don’t Drop It
    10 rounds
    5 KBS @ #25 (back)
    10 Weighted Walking Lunges

    Time: 6:10

    Stretch and more lacrosse ball

  9. WU x 2

    Strength: Shoulder Press x 1
    65, 95, 115, 135, 155lbs
    Failed at 165lbs

    WOD: Don’t Drop It
    10 rounds
    5 KBS @ #35 (should have done at least 45 or Rx)
    10 Weighted Walking Lunges

    Time: 5:43

    My quads are still like jello.

  10. WUx2

    Push press x 1
    135-160-185-205-230(pr by 5)
    WOD: 10 Rounds @ 53 lbs
    5 KBS
    10 Weighted Walking Lunges

    Time: 7:35

  11. WU x 2
    Strength: Dead Lift x 5
    125-145-165-190-210

    WOD Rx’d @ 53#
    10 rounds of:
    5 KBS
    10 Weight Walking Lunges

    Time: 8:07

  12. WUX2
    Strength: Front Squats
    85×5… (1’s) 95 – 105 – 115 – 125

    WOD: 10 Rounds
    KBS with 25# (eye level only)
    10 weighted lunges
    TIME: 7:01

    Wasn’t sure what weight to choose, but in the end, glad I went with the 25#. The KBS’s felt light, but the lunges got VERY tough, and will be feeling those tomorrow.

  13. CFWU x 2

    Strength – Deadlift x 5
    225-245-265-310-345(1)-320

    WOD – 10 rounds of:
    5 Kettlebell Swings 53#
    10 Weight Lunges

    Time: 6:58PR Last time was 9:05 and 10 Burpees.

  14. WUx2

    push jerk x 5
    105-115-135-155-175 (20# PR for reps)

    WOD: 10 Rounds @ 45#
    5 KBS
    10 Weighted Walking Lunges

    Time: 7:29

  15. WU x 2 (pushups on rings)

    Foam roller to back and hip flexor

    Front squats (x3)
    45(10)-95(5)-115-125-135-145-155-165
    Went light and slow after hip flexor pain last week.
    Happily, felt no pain tonight πŸ™‚

    WOD “Don’t drop it”
    as Rx @ 35#
    5 KBS
    10 Weighted lunges
    Time = 6:07
    No burpees πŸ˜€

  16. WU

    Strength: Back Squat x 5

    140-144-150-155-160

    [email protected] 35 lbs

    Time: 6:58
    Last time: 7:57
    PR: 59 seconds

    3 rounds:

    500m row
    20 box jumps 20″
    20 wall balls 14 lbs

    Forgot to time myself.

  17. WU x 2

    Push Jerk x 1

    65-75-85-100-115 (Split Jerk)-120(Split Jerk) (5# PR)

    The 120# felt really good, so went for 125#, but failed….I shouldn’t have gotten greedy.

    WOD @ 35# – Time = 6:38. PR of 34 seconds.

  18. WUx2
    Strength – Deadlift X1
    225×3
    295-315-335-355-375(PR of 10#) then another 375 fo Johnny!!

    WOD @ 50#

    Time –> 6:11

    Great racing you Chris and on top of that you had energy left over to do Fran?

    Stretching + Foam Rolling

    Superb job 6:45!

    1. haha ill make sure to watch you next time so you dont beat me on those last 2 reps haha great job last night

  19. WU x 2

    Push jerk x 1
    95×10-135×5-155×3-175-185-195-205 (pr # 10)

    WOD β€œDon’t drop it”
    as Rx @ 53#
    5 KBS
    10 Weighted lunges
    Time = 6:26
    No burpees

  20. WUx2

    Push Jerk x 5

    95-105-115-125-130

    WOD: 10 Rounds @ 35#
    5 KBS
    10 Weighted Walking Lunges

    Time: 7:03

    Unable to do this WOD Rx’d due to forearm. Still a tough WOD, nice job 5:45 crew.

  21. WUx2

    Push Jerk x 5

    75-85-95-105-115F-115X1

    WOD: 10 Rounds @ 35#
    5 KBS
    10 Weighted Walking Lunges

    Time: 6:27

    That was a fast one!

  22. WUx2
    10 x Thrusters 15# to test my shoulder – went well
    7 x Thrusters 35# – went well to, just didn’t want to push it! Thanks John! Your magic touch worked for tonight. πŸ™‚

    Deadlifts x 5
    105-115-125-145-165

    WOD: “Don’t drop it”
    10 Rounds @ 35# as Rx (so proud to finally post “as Rx”!!!)
    5 KBS
    10 Weighed Walking Lunges

    Time: 9:36… but I finished it and never dropped the KB πŸ™‚ πŸ™‚

    I decided to increase my weight last minute before the workout. Glad I did. It was hard (specially the lunges) but I did it!

  23. WUx1

    HSPUs
    25lb plate + abmat – 7 reps
    abmat – 7 reps
    no mat – 7 reps x 2
    ambat – 7 reps

    Weighted pullups
    25# 5sets x 5. had 6 in the last set

    WOD with 53#
    got 5 rounds but knee is not cooperating after a minute break did 10 burpees instead of the weighted lunges.
    8:16 i think

  24. WUx2

    Push Press x 5
    95-115-135-145-145

    WOD: 10 Rounds @ 42 i think?
    5 KBS
    10 Weighted Walking Lunges

    * If weight is dropped, 10 burpees.

    Time: 6:11 glad i didnt go with the big kb…

    thought id rock a little fran after for fun, 5:20 so not to bad… im gonna be pretty sore tomorrow though i think…

  25. WU x 2
    Strength: Shoulder press
    1 x 75,90,100,110,125……135 (pr)

    WOD: 10 Rounds (Rx) #50
    5 KBS
    10 Weighted lunges

    Time: 7:24

  26. I don’t think any amount or foam rolling or heat therapy will get rid of the muscle pain in my back side before tonight’s WOD. I haven’t been this sore since introduction day. This isn’t a complaint by the way, I actually quite like knowing I pushed it that hard.

  27. WU x 1
    Strength: Push Press 5’s
    60-65-70-75-80

    10 rounds
    5KBS 25#
    10 Weighted Lunges
    Completed 6 freakin’ rounds

  28. WOD @ 35# = 6:26 (PR for sure, but dont know exactly by how much… last time might been in 8 mins)

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