Reminder of the Body Comp tests being done on Saturday. Sign-up is on the office window.Β
“DT”
Five rounds for time of:
12 Deadlifts (155/105#)
9 Hang power cleans (155/105#)
6 Push jerks (155/105#)
Compare to Aug.8/11
[vimeo=https://vimeo.com/46625846]
Mob
Wux1
250M Row
βDTβ
Five rounds for time of:
12 Deadlifts (55#)
9 Hang power cleans (55#)
6 Push jerks (55#)
Time: 6:38
Thanks Pat for the Tips π
You were so fast!! π
Well done Leesa! More C&J’s! I bet the practice last night was helpful. Hopefully your muscles weren’t too tired π
Thanks and yes last Night Practice was VERY helpfull π
Nice work Leesa!
Great Job Leesa!!! you are doing amazing every day!! π
Great job Leesa!
OMG I CAN’T WAIT TO SEE THE VIDEO!!!
Pat is sooo good at making them!! π
Mob
Wux1
250M Row
strength shoulder press x 5
45-55-0-65-70
βDTβ
Five rounds for time of:
12 Deadlifts (65#)
9 Hang power cleans (65#)
6 Push jerks (65#)
time= 6:25
Last time I did this my time was 9:09 at 55#, thanks for the tips Pat! Good job Leesa and Gilles!!
Another nice PR, Congrats.
Wow Maria! Great job! HUGE PR!
What are you, on steroids? lol. What kind of a PR is that?? Nice work!
Great Job Maria!!
Wicked PR, Maria! Way to go!!!
Wowsers Maria!
Thats Awesome Maria! Way to go!!
Great job on this one… Nice PR!
Thanks!!
I think a pee test is in order. Hehe. GREAT JOB!
LOL!!
mobility
wu x 1
row 250m
no strength – foam roller
WOD : ”DT”
12 Dead lift (95#)
9 Hang Power Cleans (95#)
6 Push Jerk (95#)
Time = 6:04
Great Job Gilles Super Fast!!
Well done Gilles π
Holy Cow batman….you are fast!!!!, great job Gilles
Speedster Gilles!
Wow Gilles, that’s wicked fast! Great job!
Mob. Wux1 row 250 m
Strength muscle up practice
WOD. 5 rounds. Β 105lbs after 1st round went to 95lbs
12 Deadlifts
9 power cleans
6 push jerks
12:04
Rob B
Nice work Rob. That weight gets REALLY HEAVY, really fast! Doesn’t it? π
Wow good push Rob π
Good work Rob!
Way to stick it out Rob – that weight is nothing to sneeze at after 5 rounds!
Looks like a great WOD! I can’t believe I’m missing this AGAIN this year! After last night’s C&J’s its probably for the best anyway π I will put it on my list for “Change for change”. Its the first day of the month…I’m sure that list is going to grow. LOL!
Gotta say the OLY class sneaks up on you the next day – did the 8:30 this morning and just about did me in! Change for change may be the better plan!!
Open gym on holiday Monday from 4 to 6.. Come in and work on a skill, strength or the posted wod!!
There will be a posted wod that we can do please sign up on Zen planner
When thereβs an open gym posted, click βAll Calendarsβ on the left hand side in ZenPlanner, and then youβll see βOpen Gymβ on the calendar for Monday.
Mobility
WU x 1
Row 250m
Strength – Push Press 5 x 40-45-50-55-60
WOD
5 rounds of :
– 12 Deadlifts
– 9 Hang Power Cleans
– 6 Push Jerks
(65% of Jerks sooo 35lbs)
Time 6:06
Good job people π
Nice job Chantal!
Great Job!! π
Great job Chantal! Fast time π
wu as posted
Strength, front squats
[email protected] 135,155, 165, 175, 185
feels good, working on tachnique, thanks for the tips Pat
WOD at 95lbs
9:38
6 am class you played a severe head game on us this morning. all of you with 6 minutes time frames, what a way to put pressure on the 7 am class, unfair!!!!
great job 6am and 7am’ers.
Well done Tom! That’s a nice weight on front squats. You’ve been making some great progress π
Way yo go Tom!
Mob
Wux1
250M Row (58 sec)
Back Squats 5x 70-75-80-85-90
βDTβ @ 60lbs
Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Time: 10:06
Good job everyone! π
Woohoo! Nice work Nadine!
Thanks a lot Lora π
Was harder then I though!
Wasn’t sure to be able to finish this one, but I did, and I felt great…after! lol
You did a fantastic job! π
Very nice work Nadine!
You morning folks have set the bar high for the rest of the classes! Nice work everyone!
Mobility
WUx1
Row 250m
Strength: shoulder press=45×5; 55×5; 60×5; 65×5; 70×4
WOD: “DT” @65 pounds
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks
Time: 7:46
Sweet time Christine! Well done! Now you’ve given your other half a “time to beat” π
Nice work Christine and congrats to your hubby for doing Nasty Girls @ RX yesterday.
He was pretty pumped!!! I’m still excited from being able to do ring dips!!! LOL
Your ring dips were solid yesterday there girl!
WOOT WOOT.. looky looky who’s posting on the site!! yay.. nice job on the Wod Christine!
WHOOOOSH….(chalk drops into bucket)… this is now my most anticipated movie of the summer:). Pat, you’re awesome
Love your “sound effects” Kev … whoosh!
Hahaha! Yup, the anticipation is building…
My son Chris who many of you know from CFTM is on contract in Gagetown and when he can’t be in our gym, he does CFT on his own at the gym on base, using the WODS posted on CFT Outlaw. He put me on to a great article just below the picture of the tire. Have a look!
http://outlawcoach.wordpress.com/
Great article! Thanks for sharing!
Thanks for Sharing π
Nice article, thanks Heather!
Amazing, isn’t it?! CrossFit literally saved her life!
Can’t friggin wait for this video!!!! It’s killing me!!!! It’s gonna be awesome!!!!! π
“like”
Mobility
WU X 1
Row 250m
Strength: Push Press – 5 x 15-20-25-30-35
WOD: “DT” @ 25# (65%)
5 Rounds of:
– 12 Deadlifts
– 9 Hang Power Cleans
– 6 Push Jerks
Time: 8:31
Nice job Robyn. Always tough to do Push jerks in a wod when you’ve done presses or jerks as your strength!
Nice work Robyn!
Thanks, Ladies! I’m really looking forward to M-W-F, now. π
Well done Robyn π
MOB
WU x 1
250m row
Strength: Front squat 5’s
105-115-120-130-135 (Thanks for the encouragement Dave – I really neede it on the last 2 lifts)
WOD: DT
5 rounds:(RX105 / 65% = 80#’s)
12 deadl lifts
9 hang power cleans
6 push jerks
Time: 11:15
Took longer than I thought it would – I was hoping for under 10 mins but got ‘er done! I keep underestimating the impact of doing the OLY class at 6:30 and then the 8:30 a.m. the next day! (Technically speaking I guess that’s 2 wods in one day haha!)
Good job morning crews – some really impressive times!
You were great! π
Nice work Heather S!
Very proud of my cousin. Very Inspiring story. :). He won gold 4 years ago and silver this year in Mens 8 Rowing http://www.youtube.com/watch?v=1fUr3NjDE50&feature=relmfu .
Just watched the youtube clip…I have a lump in my throat. It was awesome. You are also a great guy Kevin….it is obvious you come from a great family.
You should be so so very proud of him and what he has accomplished is just Amazing!! What a Amazing story thanks for Sharing Kevin π
That’s pretty incredible Kev. That was an amazing race!
That’s awesome Kev π Goosebumps.
Mob
WUx1
Strength Shoulder Press
80×5 85×5 90×5 95×5 100×4….couldn’t get it up that last time. So I tried again and got the 5 reps but I feel my last one was a no rep because my back bent back a little. It was reallllly hard not to dip at the knees those last 2 sets…
WOD
DT
5 Rounds for time of
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Time: 8:28 @ 80#
It felt really heavy about 1.5 rounds in. Made for a tough one!
Great time Kimmy with such a heavy weight!
Great work! π
Nice shoulder press numbers Kimmy and good work on the WOD!
Some of our guys will be pissed that you’re shoulder pressing more than them! AWESOME!!!!
Love it!
Crazy numbers! Well done!
WOW WOW WOW! 100 x 4 reps is HEAVY! Well done π
100 pounds for your shoulder press x 4…I will bow when I see you next!
WU x 1 (50# KBS for Good Mornings)
250m row
Worked on Toes-to-Bar, thanks for the coaching Jeff!
Strength: Power Cleans x 5
95-120-135-145-150
WOD: “DT”
5 rounds @ 100#
— 12 Deadlifts
— 9 Hang Power Cleans
— 6 Push Jerks
Time: 9:50
Nice job on the WOD Blake π
Nice work Blake!
MOB
WUx1
Strength Press x 5 75,80,85,90 whole side felt very tight and sore so i made the wod weight pretty light. Rather get a good sweat on then hurt it more.
WOD @ 65# 5:44…… a really fun one though. Thanks for coaching Sir.
Fast time Kevin!
WU X 1
250m Row
Strength – Push Press X 5
95-115-135-155-160
WOD – DT @ 115#
5 Rds
12 Deadlifts
9 Hang Power Cleans
6 push Jerks
Time – 10:23
Awesome class Jeff S!!
That’s a heavy weight for the WOD. Well done Jeff L.
WU x 1
250 m Row
Strength
OHS 1’s
65-75-80-85-90
WOD
5 Rounds (80 lbs)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Time: 8:40
Really like this one : )!!!! Good Job 4:15pm class!!
Good work Elba!
Nice job Elba π
Weren’t you reading your …”How To” book… during the 4:15 class? I mean you looked engaged but I don’t think it was because of the workout…
Haha!!! Pretty insteresting book indeed LOL π
Great job on the WOD Elba! 80#? Heavy stuff! AND those were some heavy OHS’s you were doing too. π
Mob
Wux1
250M Row
strength deadlifts x 5
155-185-215-235-265 kept it light to work on form
βDTβ
Five rounds for time of:
12 Deadlifts (120#)
9 Hang power cleans (120#)
6 Push jerks (120#)
time= 12:29
not a PR as I had a time of 11:26 last year but I used 95#
I struggled on the hang power cleans and had to break them up. deadlifts and push jerks were unbroken
awesome video Pat!
Damn dude, you only went a min over with an extra 35# compared to last time, that is excellent! Good work!
I second that Mario! Good work Frank!
Great job man! I’d call and extra 35# a PR…
thanks Guys!, It was an extra 25# π
Nice PR Frankie!! Your strength is very impressive π
WU x 1
250m row
Strength: Worked on movements for today’s WOD!
WOD DT @ 95 lbs
Time: 9: 32
I liked this WOD.
Great job on this one corinna. Right to the end :).
Thanks buddy!
nice work on this one Corinna.. you looked strong from start to finish.
holy strong!!
WOOT WOOT! Well done! Impressive π
Mobility
WUx1
250M Row
Strength :
Front Squat
35-45-55-65-75×5
WOD DT @ 40#
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Time: 6:23
Nice work on the WOD Steph. Your handstand walk and flexibility skills are impressive!
You are made for crossfit. Awesome time.
Strength: Front squats
3x 100-105-110-120-125
WOD @ 70#
T = 8:35
PR: 6:50. What the… Yep. Great day at the gym. I’m still smiling. π
Good race, Elba!
Nice PR!! Crazy!
Amazing PR Amanda!
Wow! Nice job!
Freaking awesome PR Amanda.. like i said.. you must have sandbagged the first time you did this one! lol high five!
Holy crap! Nice time! Way to go Amanda!
wow! Great job Amanda!
OMG! Crazy PR! Did you do this with one arm last time? π
amazing!
Great Job Amanda!! you finished really strong!! Congrats on the PR!!!
Warmup
Push press (5) 45-55-65-75-80
WOD @ 65lbs
7:34
Killer on the forearms.
CAN’T WAIT FOR THE VIDEO. THAT TRAILER IS A TEASE…LOVED IT!
Nice to see you at an afternoon class Gill.. you should bless us with your presence more often.. never mind those morning folk!! π great job on the Wod
It was nice to switch it up! π
impressive!
Great job on the WOD, Gillyon. π
You were solid from start to finish Gillyon! I hope we get a chance to work out together soon!
Mobility, Row 250m
WU(+) x1 (13 reps each movement)
No strength, low back stretches
WOD: “DT” @ 135# = 13:29
Wow, haven’t had a good grip killer in a while, after round 3 I could barely hang on for 3 consecutive HPC reps.
Pro tip: if you are gonna take a grip break between DL and HPC, drop the bar at DL #11, and do your 12th rep as you pick up for HPC. You’re all very welcome! :p
Nice work as RX. Looks like a real grip killer!!
Thanks for the pro tip and good work tonight!
Mobility
WUx1
Row 250m
Strength – Push Press x5 ultra light but I’ll take it π
45-65-85-95-115×1(ouch)-95
Funny that i can do [email protected] 95 and am ok, but 105 is ouch!!!
WOD “DT” @ 95 (Push Press instead of Push Jerks)
Time –> 7:32
All movements unbroken (short rest between sets)
1st time doing anything overhead for a while so was a bit uncertain, but all went excellent and felt super π
Great work 6:45 crew!
Way to go Gabe. Glad the wrist is doing better!
Wow nice work Gabe!!
Oh, and if you were wondering who “DT” is:
http://www.crossfit.com/mt-archive2/004622.html
Today at 4:15 I coached my first xfit class solo.. Thanks everyone for your patience and special thanks to Jeff L and Kevin M who changed their class to support me! Or maybe they just wanted to be present for a car wreck? lol.. either way thanks fellas!
great job 4:15 and my second official class 6:45.. you guys were all great and very supportive.. and of course with the amazing coaching you all killed the wod!! π
Did anyone die? If not, complete success!!
Geez, low standards for Jeff eh?
he made me call him sir… and i’m pretty sure there was a whip in the corner…. the same corner coincidentally that Elba was reading… for shaaame. π great Job Jeff.
LMAO!!!
HAHA!! you are funny Kev M!! π
Congrats buddy! I look forward to having you coach and motivate my lazy ass! Haha jk. Seriously though, I’m sure you did great today.
Awesome work Jeff! You are always positive and very encouraging. CFM is very lucky to have you as a trainer…smiles…
You did Ok. I mean, I was expecting some iced tea of perhaps a light snack, a little pat on the bum even…nothing.
Seriously sir, you looked right at home buddy. Keep up the good work!
Hahaha
lol.. funny, ice tea next class!
Ohhhhhh….all the comedians are out tonight! π
Mobility
WUx1
250m row
Deadlifts
190-200-210-220-230(PR)
WOD DT at #95
Time 7:22
Should have gone with a higher weight think im gonna start going with #115 on most wods depending on the weight %. Great job everyone fast but forearm destroying π
Nice work Lance….as always π
Mobility
Wu x’s 1 Row 250m
Strength: cleans five reps at 45, 50, 55, 60, 65
WOD: 5 Rounds at 40lbs
12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks.
Time 7:17
Thanks agan to Coach Corinna and Coach Jeff for all the help.
Coach Kevin and Coach Joanna…I was glad to hear you are about to take a little road trip. You deserve it! Have lots of fun.
deadlifts x5 to 285
wod at 135- 9:36
Nice work Shawn!
Well done!!
Sweet! Our captain (Natacha’s husband) made us do a little crossfit at our frisbee practice!
AMRAP 7mins
5 push ups
5 sit ups
5 burpees
Run the width of the field.
Did 6 rounds π
There was a lot of complaining after since we still had drills and scrimmage after. Lol. Was awesome in the rain π
Nice!
t’es vite!!
Just derriere Joel.
That’s AWESOME Val….err, I mean “Gazelle”. π
push jerk x 5 to 40
wod at 25 8: 08
Now that I am working out 3 times a week I hope to see some improvement
in my upper body strength π
Great job Jeff on the couching!!!
Good job Paula Marie!
lol.. on the “couching”.. cause that is what I’ve been doing since I got home from the gym! lol
Sorry I meant coaching!!! lol!
WU x 1
250 m row
Cleans x 5 115-125-135-145-155
DT used 110 lbs time: 10:32
Good coaching tonight Corinna.
Thanks Marcel. Having someone so positive and forgiving as you makes my job easy! Nice work tonight!
WU x 1 + 250 m row
Cleans x 3: 80-85-90-95-100
“DT” – 5 Rounds:
12 Dead Lifts
9 Hand Power Cleans
6 Push Jerks
at 65% of max push jerk = 75#
Time = 9:11
I’m with Tom…the 6 a.m. times scared us at 7:00 a.m. Those were crazy fast.
Tough wod, but gee, I really like these bar bell WODs.
that’s fast for the weight!
Way to go Heidi!
mobility
wu x 1
250m row: 1:01.5
shoulder press 5rm to 70#
DT @ #65 with no jump
10:12
did 8:13 with 60# with jump in aug 2011… looking forward to adding those jumps again
I am so impressed with how hard you have worked despite your injury Natacha! Kudos to you and good work on the WOD!
Thanks!