Have you ever seen the passage in the picture below? In 100 words, it describes how to achieve elite fitness. Many of you are doing a great job at it. Eating a Paleo diet, lifting weights, practicing gymnastics. We keep workouts short and intense, and constantly varied. But check out that last sentence…
Regularly learn and play new sports
You have probably seen the unicycle I got for a gift. I’ve only had it a couple of weeks, but I’m starting to get the hang of it. It’s completely new to me. It’s forcing me to work on my balance and coordination (two of the 10 components of fitness). CrossFit has definitely helped me acquire these skills more quickly. And unicycling will definitely help me in CrossFit.
We have other great examples in the gym – Marie-Noelle (football), Valerie (frisbee), Darrell (dirt bike), Rob (hockey) and so many others.
That line, learning and playing new sports, is so important. It lets you express your gains in fitness in real life. Matt Chan (2nd place finisher at the CF Games) tell us in THIS VIDEO how he balances CrossFit with life and new activities. He is my inspiration.
What new sport will you be trying this year?
Member Challenge – Max L-sit
Skill of the Week – Medicine Ball Cleans
4 rounds
25 Burpees
Rest 1 minute
Compare to Aug.27/12
Amazing video! Great message.
Warmup
Med ball cleans (great coaching tips)
Press (5) 45-50-55-60-65(only 3)
WOD – 8:26 PR of 30 seconds
There were some fast consistent burpees this morning. I was keeping my eye on Jo…trying to keep up, and then Maria and Natasha just blew by me. Great work girls!
New sports…hmmm…not new…just like to find time to ski, surf, mountain bike and play some ball. Dave won’t let me play soccer anymore due to the fact that I consistently injure myself in that sport.
Congrats on your PR Gillyon. Way to go!
Fast Gillyon!
Mobility
WU x 1 (Squats, Good mornings, Pushups, Samson stretch)
Med ball clean practice (reviewed as a group)
Shoulder Press x 5
65-75-80-85-90(2)
WOD: 4 Rounds
– 25 Burpees
– Rest 1 min
Time: 9:56 (PR of 1:16)
Huge PR, good work!
Nice PR man!
Thanks! Like Chantal said, I wasn’t expecting a PR after a 2.5 weeks hiatus and crap eating.
Nicely done, Vincent! Congrats!
WU & med ball clean practice
Cleans x3 (light, practiced landing faster)
70 85 100 110
WOD – 7:50 (27 sec PR)
There were some fast burpees this morning. Who knew people could move that quick at 6am on a Monday?
Re: Today’s post
I have never in my life really learned to play a sport, I’ve never been on an athletic team of any kind or bothered doing anything remotely sports orientated (pre-CrossFit). Unless you count couch surfing or dog walking. I can barely swim the length of a pool, I’ve never been on skis/snowboards or roller blades and I don’t even know how to play chess. So, since just about anything would be new to me it shouldn’t be hard for me to find something to try.
Re: Today’s post – but DANG you girl can dance up a storm 🙂
WHOA! Fast burpees! Way to go Joanna! 🙂
Super fast Jo!
Strength Front Squat x 3
75-85-95-105-115
WOD – 7:23 (25 sec PR)
Lots of fast burpees! Weeeeeee!!! 🙂
Way to go! 😀
Fast!
Didn’t get a chance to congratulate you in person this morning… wow, soooo speedy!
Unreal! So fast! I have burpee envy!!! Nice work Maria! 🙂
WODKILLA
Super super fast Maria!
WU and Med ball clean practice
Push Press x 3
75-85-95-105-110
WOD: 11:48, PR 1:27 😀 Wasn’t expecting a PR after not WODing since Dec. 21!
Nice PR!
wow, Chantal!! Nice PR, welcome back!!
Very well done Chantal. Welcome back!
Welcome back Chantal! Great job on the WOD this morning! Congrats on your PR!
Huge PR! Way to go!
Great PR!
Welcome back..to burpees! Nice PR!
Nice job to you and Vincent!
Wux1
Med ball clean practice
Strength. Dead lift x3
135-185-205-215-230
WOD. 4 rounds
25 burpees
Rest 1 min
In 9:10
Rob Brydges
Nice work Rob B.
Back Squat X 5
135, 185, 205, 225, 245
WOD. 4 rounds
25 burpees
Rest 1 min
13:52
Nice Back Squats Denis! Wish I had been coaching this morning. I am sure it would have been pretty colourful in there with you doing burpees! 🙂
Good work Denis!
WU x1
Double Under practice (got up to 10 unbroken)
Med ball clean practice
Strength
Cleans x5
70-80-90-100-105
WOD 4 rounds
25 burpees
Rest 1 min
In 8:47
Nice work on the Double Unders, and the WOD!
I also enjoyed Kevin showing a video of me doing cleans… even though it was a “how not to”. Maybe one day it’ll be a “How to” so keep filming coach!
I showed the 7am class your ‘after’ video from today. Much better!
You need to have a black bar over the eyes in your videos for anonimity ie Glamour Magazine – don’t wear these shoes with this dress!!
Congrats on stringing together 10 doubles. Keep at it! Great score on the WOD too.
Good work Shawn and I hope your shoulder is feeling better!
Which is exactly why he is showing you… Sometimes seeing is better than listening. I know its helped me… (You should have seen my Bench the other day…LOL)
Thinking about giving Boxing a try. Not to compete, but to learn something new.
Just keep shooting your mouth off to me at the gym and you’ll get the opportunity!! Lol 😀
Cool!!
It’s worth trying really good cardio workout. Plus you can’t put your arms down when you get tired or you get punched in the face.
WOD: 4 rounds 25 Burppes, Rest 1 minute
Time: 9:22 (PR of 2:16… yay for Crossfit!)
Great job 6 am crew! Everyone was flying on those burpees!
Huge PR! Good job!
Great improvement!
Awesome, Tania! Congrats!
Awesome PR Tania! That’s huge! Congrats!
Yay! Great job!
Wow! That’s a huugge PR!! Congrats!
Nicely done! That’s great progress!
Hell yes! Nice PR Tania!
Awesome work Tanya
That’s a HUGE PR for burpees!!! crazy! Good job!
Noon WOD
EMOTM 15 mins: Sit-ups + Push-ups
– Sit-ups = 180 (15 x 12)
– Push-ups = 135 (15 x 09)
Was kinda regreting starting at 12 and 9 reps respectively around round 6-7… but kept to it. Push-ups almost dropped to 8 in last two rounds…
Jeff Scott – new sport for you?
http://www.youtube.com/watch?v=7ZmJtYaUTa0
If you liked that, check this out….its not a unicycle Kevin, but some cool tricks, for sure 🙂
http://www.youtube.com/watch?v=Z19zFlPah-o
Unreal!
Mobility
WU x 1 (Squats, Good mornings, Pushups, Samson stretch)
Med ball clean practice (reviewed as a group)
Push Press x 5 50-55-60-65 70 x 3 (grr!)
WOD: 4 Rounds
– 25 Burpees
– Rest 1 min
Time: 10:51
Son of a burpee! There were some fast times today, way to go!!
Hehe. Son of a burpee. Hehe
Good job Michelle — I know how much you love them!!
You did great!
Nice work Michelle!
Way to go Michelle! Did the curse words outnumber the burpees? HAHA!
WU x 1
cleans x 5
95-135-155-165-175
WOD
4Rnds 25 burpees—rest 1min
11:25(42secs backward since Aug.)
You’ll get this one next time Josh! Good job!
Nice cleans Josh! You’ll get the burpees next time. 😉
Mobility
WU x 1 (Squats, Good mornings, Pushups, Samson stretch)
Med ball clean practice (reviewed as a group)
Push jerk x 5
95-115-125-135-135 realize after 4 set that my month off was catching up so i stayed at 135
WOD: 4 Rounds
– 25 Burpees
– Rest 1 min
Time: 8:25 (PR of 1:01)
Nice PR man!
Nice work Jason and really nice to have you back!
Awesome PR Jason. Big improvement. Congrats! 🙂
Wod, WUx1, medball clean practice
Push Jerk x 5 up to 95. making sure form is still ok, been off for a while….thanks for sharing the bar with me amanda. and “thank” for lowering my self esteem and making me use the girl bar. :). jk
Wod. 9:46 was hoping to getr sub 12.. so very happy with this.
always happy to see everyone!
Good work McDavid. Hope we will see you at the box this week!
9:46 is quite a bit “sub” 12:00. Great work!
Be happy you shared with Amanda….I would not have been as nice….*evil laugh* j/k
LOL! Thank you Kevin, for humoring me!! I always forget that it’s technically a girl’s bar so I didn’t think about that before I made you use it. Sorry, I’ll try to be a little more sensitive next time. lol. Fun sharing the bar with you! Great job on the wod. 🙂
AAHAHA…… next time…. hahahaha… that was precious!! 🙂
Nicely done dude! Wanted to tackle this one with ya! Next time man…
Strength OHS
5x 15-25-30-35-45 (PR of 5#)
WOD : 8:34
Was surprised with my time. Thought my left over cold was going to make this unbarable but I managed to keep a decent pace even with a burning chest. haha. Happy with my time 🙂
Great job Val. Happy to see you are feeling better!
You did AWESOME on this Val! Hard to tell you were recovering from a cold. You would have left me even further in your dust had you been feeling 100%. Not that I ever want to do this WOD again…..
Haha, next time we’re setting up next to each other and see what happends to our time!
Your pace was awesome the entire way! What cold? 😉
Awesome job!
Mobility
WU x 1 (Squats, Good mornings, Pushups, Samson stretch)
Med ball clean practice (reviewed as a group)
Clean and Jerk x 3
95 – 115 – 125 – 135 – 135 Worked on straight arms on the pull and lock out
WOD: 4 Rounds
– 25 Burpees
– Rest 1 min
Time: 10:15 (PR of 17 seconds)
Form above all else. Great cleans today.
Nice work Rob!
Congrats on your PR Rob. 🙂
Great job Rob!
Mob, WUx1
Row 500m = 1:44.9 (Thanks for readjusting my technique Kevin!)
Med Ball Clean Review
Volume EMOTM 10 min – OHS 115#
= 34 (4-4-4-4-3-3-3-3-3-3) dropped the bar at 3 reps on set #5… lack of concentration
WOD Rx = 7:02 (PR by 24s)
(sets were 0:53-1:00-0:58-1:11… last time 0:55-1:00-1:16-1:15)
Man, burpees man… ouch! Good job everyone!! Eric you better beat me! 😛
Holy fast burpees!! Wow!
Great Job!! I have burpee envy!
WODKILLA
NICE! NICE! NICE!
So freaking fast on those burpees! You yelled time and I hadn’t even STARTED my fourth round. Crazy! Congrats!
You left me in awe man!!! I could not believe how fast you were going to the floor on those, so I decided to watch and take notes….It paid off… I was at 20 of 25 at 6:50 and emptied the tank but really struggled on the last 2 and was 5 seconds over your time but thanks for showing me how to drop even faster 🙂 Next time we’re going sub 7 on this one!!!!
Well done brother!
Thanks guys!
Wux1
Squat cleans x 5
135 155 175 195×3 195×1
WOD
7:40
Good score Darrell!
Nicely done Darrell! Fast time!
Mobility
Posted WU x 1
Group med ball clean practice (Thanks Coach Amanda!)
Strength: Push Press (x5)
45-95-105-115-125
Great sharing a bar with you Joey!
WOD
4 rounds
25 bucking furpees
Rest 1 min
Time = 8:44
(last time 8:58 so 14 sec PR…I’ll take it!)
Great work 5:45 crew!
Good work as always Lora!
good job!!!
Nice work!
Nice PR Lora! Great work as always!
Nice work, lady! 🙂
nice work on the wod Lora, for someone who claims to dislike this movement you showed consistent quick burpees right through, it was fun working out right beside you and the adage is true you can “run” faster when someone is chasing you! thanks for the push! 🙂
Mobility
WU x 1
Group Med Ball Clean Practice
Strength: Deadlift @ 5 x 70-75-80-85-90
WOD:
4 Rounds
– 25 Burpees
– Rest 1 min
Time cap – 15min
Got to 3 rounds before Coach called it, so 75 burpees in 12:16 minutes.
I’m kicking myself that I didn’t at least try to finish the WOD, anyway, just to see what my time would have been, even if I had surpassed the 15 min cap.
Thanks, Amanda for encouraging me. Thanks, Jeff for doing a few burpees with me and getting me to the end of 3 rounds.
I see how hard you work each and every class Robyn. Great work! Just keep showing up to CFM. We love having you with us!
Aw, thanks, Corinna! 😉
Great work Robyn.
Thanks, Laura!
Love how you keep pushing yourself Robyn. I’m pretty sure we will see this WOD again, and next time, you’re going all 4 rounds. (THis might even make a good “home WOD” some time….just sayin’)
Can you do a Change for Change on something that you’ve already done, to see if you can improve? Would it be worth trying, at the end of January? I have a lot of CrossFit WODs to log, between now and then!
Oh yesssssss. Forgot about “Change for Change”. You can definitely choose a WOD you’ve already done that month (or one you’ve missed). Great idea 🙂
Bah ha! I am SO doing this one again!
(Who *asks* to do 100 burpees, again? Really?! I think I’m still a little loopy from tonight’s WOD…)
Great suggestion Lora!
You did awesome Robyn! Glad I was there to see it! 🙂
Thanks, Eric! If there’s one thing about CrossFit, it always gives you plenty of goals to add to the list! 🙂
It’s going to come up again (yayyyyy…..) and you’ll do all 100 burpees, in the time cap. You did great today though, don’t beat yourself up over that!
awesome job tonight, there is no quit in you.. keep showing up girl!! 🙂
mob
WU x 1
med ball cleans as a group.. thanks Amanda
strength OHS x 5 did snatch from floor, these felt awesome today.. thank you Amanda for the feedback.
45-95-95-95-95
Sat in the bottom of each squat for a 2 count, trying to get comfortable coming out of the “hole”.. its working. 🙂
wod
8:19.. about a minute over my PR, started out like the house was on fire, quickly realized needed to find a pace that worked with my limited fitness (read- too much time off month of december) fun wod!! 🙂
Nice work Jeff!
Nice work buddy!!!
It was awesome working out right beside you tonight. It was all I could do to keep pace with you (clearly I didn’t succeed). Nice work! And thanks for the push you gave me (whether you knew it, or not).
Mob, wux1,med ball cleans
Strength push press 35 40 45 50 55 xs 5 reps.
4 rounds 25 Burpees rest 1 min
2:45 2:45 2:47 2:31 plus 3 mins rest =
13:48
First time on this one. Leesa nice being next to you during the wod. You dropped to the floor…I dropped. There is strength in numbers!
I told you that you would finish this one Laura. Great work!
Well done Laura.. You had that look in your eyes… I was a little scared…lol
WOOT WOOT! Nice work Laura!
Great job! 🙂
WU x 1 + med ball cleans
Push Jerks x 5: 75-85-95-95.
Need to work on keeping alignment & pushing my head through.
WOD 8:55
Some really fast burbees this morning.
Fun one!
Fast time on your burbees Heidi! smiles…
Mob, Wu x 1, medball group WU (nice coaching Kevin)
deadlifts 5RM to 155#
WOD: 7:36 (44 sec PR from Aug’12)… legs were like jelly after that… first time I get ‘the cough’!
Thanks for setting a fast pace Joanna… got me going to a good start
Nice work everyone… lots of PRs today… love seeing that!
Super fast Natacha!
So fast! Bravo Natacha!!
wow!!! Nice time!
Holy cow…you were fast. Awesome work. Maybe I should stand by Joanna during the wods lol.
Awesome time and wicked PR! Jeez!
WOW Natacha! So fast!! Congrats on your PR.
Mobility
WU x 1
Group warmup… Medicine Ball Cleans
Strength : Push Jerks
5 x 40-50-60-65-70
WOD
4 rounds of
– 25 burpees
– Rest 1 min.
Finished
Round 1 at 1:16
Round 2 at 3:50
Round 3 at 6:28
Round 4 at 9:00
Big PR of 16 seconds haha ! Still happy with my time 🙂
The new thing I’ve tried this year was Aerial Silk (at Pink Fitness). It was pretty hard but I can honestly say that I wouldn’t have been able to do all the tricks I did without having been in Crossfit for a while. My friend kept saying :”Oh yeah she can do all these tricks because she’s so strong, she’s in Crossfit” I was pretty proud of myself. I’m giving “Pole Dancing” a try in 2 weeks. DON’T LAUGH PEOPLE hahaha 😛
Nice time Chantal! I bet soon to be hubby is happy about the pole dancing!
you think?
Great job Chantal! Michelle is great and a few of my good friends are instructors there… Or were 😉
I went once for aerial silk and I really loved it. Decided to give it another try 🙂 We’ll see !
WU x 1
Group: Med Ball Clean
Strength: Push Jerk
95-115-125-130
WOD: 8:59
23s PR. Wanted sub 9 I am pleased with that!
Great job coaching tonight Amanda!
Wow… I could have beat you if I would have pushed myself a little…. haaaaaa so close !
You will get me next time!
Awesome Corinna!!! 🙂
Woohoo!:)
Congrats on sub 9:00! Awesome PR! 🙂
Mobility
WU x 1
Group warmup… Medicine Ball Cleans
Round 1 : 54 seconds
Round 2: 55 Seconds
Round 3: 1 Minutes, 3 Seconds
Round 4: 1 minute 15 seconds.
7:07
It was ooh so close Mario… I thought I had you 🙂
Next time sub 7. Deal?
Was happy to see Darcy tonight! and so much fun to cheer everyone at the 5:45 and 6:45…Love it!
oh yea, PR of 23 seconds
Holy Sh** !!!!!! That’s super fast !!!!!!!
Good job buddy
Crazy fast! Nicely done Eric! I knew you were going to PR on this 🙂
The burpee couple stricks again!
Crazy fast Eric! Burpee machine!
Oh we gonna sub 7 that bitch sum fast bro, telling ya!
Nice work man, again just seconds off! Killer!
Hats off to you and Mario. Great work.
beast mode much!?
WU x 1
Med ball cleans practice as a group.
Front squat x 3
145 155 165 175 185
WOD – 8:57
Hard to believe, but exact same as last time.
Nice work Marcel. Glad to see you have your natural colour today! smiles..
Nice job man!
Wod switched to 4 rds of 25 push ups 1 min rest
Time 6:38
Nice to see you tonight Darsey! 100 pushups would suck almost as much as 100 burpees. Great work.
That’s alot of push up man! wow! You’ll be feeling that tomorrow.
Haha, you’re right
Nice work Darsey! Hope that back/glute injury goes away soon!
Sorry about your injury. Glad you are still coming and working around it.
WU x 1
Med ball cleans practice as a group.
Front squat x 5
75-85-95-105-110
WOD
4 rounds of
– 25 burpees
– Rest 1 min
Today August
Round 1 – 1:24 1:30
Round 2 – 1:38 1:39
Round 3 – 1:47 2:08
Round 4 – 1:45 2:10
Total – 9:34 10:37
Happy for the PR (1:03) but even happier that my times were more consistent. Great job 5:45 class. Glad to see so many people back after Christmas (and flu) breaks!
Sweet PR Heather!
10:29
Strength with Ma David.
OHS
5x 70-75-80-85-90
WOD: 10:05, I think. I forgot to check the board but I remember calculating that I had a 25 second PR. I felt like I was doing at least a minute better than last time but still really happy with my time.
Thanks for coaching tonight.
That 10:29 at the top of my post is my old time. I’m not sure why it’s there. lol
Nice work Amanda!
Mobility
WU x 1
Group warmup… Medicine Ball Cleans
WOD – 14:28
Thanks for some great coaching Amanda!! It was great working out with you Laura 🙂
Mob
WUx1
Group warmup… Medicine Ball Cleans
Strength – Deadlift x1
225×5-275-315-355-365 Back felt great
WOD as Rx’d
Time–>9:29
had a great pace till 3rd round where left shoulder had shooting pain, not sure why since right one has been problamatic of late.
Stretching and Foam rolling
Mobility
WU x 1
Group warmup… Medicine Ball Cleans
Strength
Shoulder Press 5’s
60-65-70-75-80
WOD – 11:02