There are currently 29 CrossFit Affiliates in the Maritime region. Do you know what that means? We outnumber the amount of Goodlife gyms in the same area. We are not the underdog anymore. We are an unleashed giant and nothing can stop us. We are helping people at an unprecedented rate. And we love it!
Today is a double strength day. Work your two (or one) strengths of your choice.
Cashout – 100 Flutterkicks (NFT)
If you have extra time, work on a “goat” (something you suck at).
Please cancel 6 am
Please cancel my 6am. Thanks
WUx2
double strength day
1st Snatch x3
95-100-105-115-120×2-95
2nd Push Jerks x3
115-125-130-140-130
Cashout: flutter kicks 100 reps
Great job morning peeps!
WUx2
Group MOB
Double Strength Day
Back Squat x 3
40, 45, 50, 55, 60, 65
Push Press x3
3 x 5 sets @ 50
Cashout: Flutter Kicks 100 reps (oof, these are hard!)
Small group of 6 amers out this morning in their rubber boots! Thanks for the class Patrick; stellar coaching, as usual. 🙂
Bench 135×5, 155×3, 185×2, 205×1, 215×1, 230F, 225F
Press 95×5, 115×3, 125×2, 135×1, 145×1
2 MU’s
Open gym:
Hang power cleans x3
55-65-75-85-95-105
+1 hang squat clean for the peanut gallery
Practiced some false grip pullups.
That’s a pretty awesome fact! It’s amazing the growth over the last couple of years. We are here to stay! 🙂
Mob/ wu x2
Group wu
Front Squats x5
60/65/75/80/85
OHS x3
35/40/45/50/55
* both PR’s
Cash out…..100 flutterkicks
mob wux2
group wu
front squat pause 3 sec
135×3 155×3 185×3 200×3
power clean
95×3 115×3 135×3 155×3
pratice hock grip with 135#
cash out 100 flutterkicks
Vacation WOD
Flight sim
Got up to 25 DUs at the 15 min cap. Not feeling the DUs today at all.
Missing the real gym
The real gym misses you too! Enjoy your vacation!
Warmup
Group warmup
Front squat (3) up to 85lbs
Push press (3) up 70lbs
100 Modified flutter kicks … Not easy!
Fun class. So nice to see everyone. <3
They looked solid on the video!
It’s been so long since I’ve seen you. Miss you Gillyon!
🙁 I know! Miss you too!
WU
Weighted Sit-ups x10
25-35
Bench Press x3
95 (x4 for WU)
115-125-135-145-150(2)
PR for reps
Hip Extensions
5×5
Flutterkicks x100
Wow Kimmy, that’s some very impressive weight! You are so strong
Press
155-175 X 5
195 X 3
205-225-225 (PR) X 1
Deadlift X 5
225-255-275-295-305
Cash out – 100 flutter kicks
Thanks for the class Amanda!!
Well done 🙂
WU x 1 + group wu
Cleans x 5:
35-55-65-70-75-80
Snatches x 5:
35-45-55-60…then back to 55 for last set. Wanted to end on a high note & I was really struggling at 60.
Double strength gassed me today.
Cash out: 100 flutter kick (that’s 100 / leg). Tougher than I thought that would be.
Mobility
WUx2
Gruop mobility
double strength day
Shoulder pressx5
35-45-55-65-75×3
Squat snatch
40-45-55
Cashout: flutter kicks 100 reps
Mob. WU & Group Mob.
Double Strength day
Deadlift:
85×5, 100×5, 110×5
Power Snatch and Hang Power Snatch:
40-45-50-55-60#
Weight was not a concern for me tonight, really focused on getting technique down and taking advantage of coaching for both of these lifts because they’re where I have the least experience.
Cashout: 100 flutter kicks
Cashout 2: 500m row in 1:47 (PR) 🙂
Thanks so much for all the help tonight Amanda, I really love your coaching! And thanks to Remi for pushing me to just go for the 500m row tonight.
Great job Cara, lots of great progress! Get your shoulder looked at!
Couldn’t make it to town today so did some at home.
Mobility and WU (no ring rows)
Deadlift
95(×5)-115(×5)-125 (×3)-135(×3)-145 (×1) 10# PR
OHS
25(×5)-35 (×5)-45(×5)-55 (×4) PR for reps
Group WU
Strength Day
Overhead Squat
5×15#, 5×25#, 5×30#, 5×35#, 5×35# – still trying to get comfortable with this, can’t seem to get past the wobbly-ness in the arms, so didn’t want to go heavier.
Hang Power Snatch (had to be reminded how to do this, thanks Kevin!)
5×15#, 5×25#, 5×35# … Should have done more, but I didn’t think I had time (I was wrong)
Cash out: 100 Flutterkicks (unbroken)
Good job 5pm class!
And great pic Janet and Robin! Looking good! 🙂
Open gym
Mobility
Deadlifts
85×5-105×5-145×3-165×2-185×1-205×1
Wanted to go higher but my lower back was saying ‘No way’!
Flight simulator
Completed: 5-10-15-20-25-30-35-40-45-50-45-40 @ 15 min cap.
Did the Baseline WOD in the Open Gym, tonight.
500m Row
40 Squats
30 Situps >>> from knees
20 Pushups
10 Pullups >>> subbed Ring Rows
Time = 8:44
Thanks, Amanda! 🙂
Uh… push ups were from knees, obviously. 😛