Winter is upon us. And with that, comes inclement weather. For all gym cancellations, please check this site for any updates.
With the holiday season upon us, we would like to help out families less fortunate than us. Over the next 2 weeks, we will be collecting non-perishable food items to donate to the local food bank. There will be a box placed in the warm-up room. Thanks for your help in advance!
Skill of the Week – Overhead Barbell Lunges
Member Challenge – 3 minute Row for distance
EMOTM for 12 min
2 Power Cleans (80% of max)
Max Double Unders
Compare to July 20/12
Mobility
3mins skipping
WU x1
Push Jerk
95-105-115(f) – stopped because of shoulder pain again…note to self, always stretch and do more mobility work before anything that involves a bar above my head.
Did the member challenge instead, 3 minute row for distance: 862m
WOD: EMOTM 12mins
– 2 Power cleans (80% of max for 125#)
– Max Double Unders
Score: 261
For anyone wondering, and my own notes: I started the row with a pace of around 1:40/500m and it went up to around 1:52/500m by the end.
Nice work on the WOD, Vincent. Great row, too.
Warmup, mobility, skipping
No strength due to running late
WOD with 95lbs – 414 (exact score as in July)
DU were terrible but the power cleans felt good.
A score of 414 with terrible DU’s?? Impossible! Nice work, Gillyon!
Great score indeed Gillyon!
3 mins skip
WU x 1
3x front squats: 115-125-135-145-150
WOD with 105#: 163 double unders
Today is a good day to…. wear a scarf!
Reason # 1 – in case you didn’t hear, there is a blizzard coming
Reason # 2 – The cleans will rape your neck! 🙂
Big congrats to Marie-Noelle!! Way to represent CFM!
Thanks Blake!
Congrats! It took me a while to find you, you look so tanned I’d swear your cert was south 😀
3 min skipping
Wux1
Strength. Back squat X5
95-115-125-145-155
WOD. Emoth for 12 min
2 power cleans
Max double unders
-124 du
RobBrydges
Cleaned 135 lbs
Found her! Great job! Congrats!
3 mins skip
WU x 1
Push Jerk
95 X 5, 105 X 5, 115 X 5, 125 X 5, 135 X 3 need to work on form
EMOTM for 12 min
2 Power Cleans – used 95#’s should have used more
Max Double Unders
score 41 all singles none tied together
Hmmmm….would double under’s be considered a “ballet move”? LOL
Great job Marie-Noelle!! Hope you had a fun weekend there!
Congrats Marie- Noelle!
Mob
3 mins skip – trying to get at least 3 DUs in a row…not so much.
WU x 1
OHS
20-20-20-20-20 wanted to work on form – it’s starting to feel ok.
EMOTM for 12 min
2 Power Cleans – 50#
Max Double Unders
77 total, mostly doing S-S-D
800m run in the start of the snow – felt awesome! 🙂
Good job.…especially the run.… 🙂
Look at you working on OHS form 🙂 That’s awesome.
Nice job on the WOD,too. Practice, practice, practice.
Congrats Marie-Noelle!
3 min skipping
Wux1
Strength Deadlift
125-135-145-155-165
WOD. Emoth for 12 min
2 power cleans
Max double unders
25-30 range I stopped counting after a while and just started trying to do more than one at a time lol
Mobility
WU x 1
3 minutes skipping
Strength : Front Squats 5 x 60-70-80-85-90
WOD
EMOTM for 12 minutes
– 2 Power Cleans (75lbs)
– As many DU as possible
*Only DU counted
Score – 235
I thought I was going to die during this one… Sorry for the yelling people !
Yelling is often appropriate in this training facility. 😉
Great job, lady! 🙂
Nice score Chantal! 🙂
Mobility
WU x 1
Skipping – 3 mins
Strength: OHS –> Thanks, Kevin, for helping me see why I’m having shoulder pain. Need to work on form!
WOD: EMOTM for 12 minutes
– 2 Power Cleans (80% max = 40lbs)
– Max DU
Score = 🙂
(and a decision to routinely work on DUs after workouts, so I can get better)
This was a great work out to force you into practicing DU’s. Stick with it, they will come.
Yes, absolutely! I tend to shy away from trying things that I absolutely bomb at, but that’s obviously the opposite of what I should be doing, if I want to get better at them!
WU x 1
3min skipping
Front squat x 5 135-145-155-165-170
WOD @ 155# 46 DU’s
MOB, DU practice for 3 mins WU x 1
Strength, Power Cleans x 1
3 x 135
2 x 155
1 x 185 Crappy tecnique
1 x 185 Good technique
1 x 205 crappy technique kept bending my elbow lifting the weight.
WOD:
EMOTM for 12 min
2 Power Cleans (80% of max with correct technique = 150lbs)
Max Double Unders
Score = 224 DU
Felt pretty good, an improvement of over 70 from last time.
Great PR!
You did awesome Sheldon, great improvement dude!
Nice progress Sheldon
Nice PR Sheldon.
Nice work!
At a boy Sheldon!
Congrats Sheldon! Nice PR. I love how you are really focusing on technique, too. You will reap big rewards from that. 🙂
Awesome PR Sheldon!
Skipping + WU x 1
Shoulder Press x 5
95-105-110-115-95 (with better setup)
WOD:
EMOTM for 12 min
2 Power Cleans @ 140#
Max Double Unders
Score: 52
Yep, not a typo… 52. Struggles continue. Practice, practice, practice some more I guess.
Mobility
WUx1
Skipping 3 minutes
[email protected]#
=275 (PR of 221 DU’s. In July my score was 54)
Trying to post scores on the site everyday… I’m usually exhausted at night and even this simple task seems too much for me!! lol
Now that is a PR! 🙂
Yay for posting too!
I was watching you do DU’s last week & I didn’t realize that you struggled with them….well I guess you don’t anymore. Nice job Christine.
Great score!
You’re a MACHINE, lady! 🙂 Nice work!
WOOT WOOT! Well done! You have been working really hard at your double unders….and it is paying off! 🙂
Bravo! c’est super!!
mobility
singles (3 x 60)
wu x 1
power cleans 5 rm
70-75-80-90-95(x3)
thanks Kev for the tip on starting with deadlift in mind
wod modified
12 min EMOTM
2 power cleans (90# for 1rst round and dropped to 85# for rest)
max kettle bell swing #35
total reps: 146
grip killer!
Nice work! Ouch cleans and kbs!
That would be a good WOD! Good work Natacha!
OMG Cleans and KBS? Grip killer for sure. Nice work!
mob class
3 min skipping
wux1
front squats x 5
155-185-205-230-255(3) PR for reps
WOD : EMOTM for 12 min.
2 Power Cleans (145#)
Max DUs
Total = 109 PR of 13 DUs
Monster squat! 🙂 Nice job!
Crazy squat! Congrats on your PR on the WOD too, Frankie!
thanks!
Mobility, 3 min Skipping + WU x 1
Push Jerk: (x5)
50-55-60-65-70-75
*Thanks for your help on my form Amanda!
WOD:
EMOTM for 12 min
2 Power Cleans @ 65#
Max Double Unders
Score: 67
Slow ‘n steady! I still haven’t found the secret to DUs yet…….. (this is when all you +100 scores share the goods.)
Timing, hand position & a nice vertical jump! You’re welcome.
You’ll get them, dont worry, and this goes for everyone.
Practice!
PS – great form on your cleans, I forgot to tell you after the wod
Mobility + skipping
Shouler Press x 5:
50-55-60-65-70
EMOTM for 12 min
2 Power Cleans @ 80#
Max Double Unders
Score: 226
Really happy that my DU’s we clicking again for me today, since the past couple of weeks I was struggling big time. Still lots of practice required on this.
Great job Heidi!
Congrats Heidi. Great score!
Nice work Heidi and nice chatting with you on Saturday night!
Mobility + 3 min doubles practice
WU x 1
Deadlift x 3
225-245-265-285
WOD: EMOTM 12mins
– 2 Power cleans (80% of max for 145#)
– Max Double Unders
Score: 98
12 fewer reps than last time.
Some days the “double under fairies” are busy helping someone else, Marcel…..you’ll get them next time 😉
Mob. + WUx1 + 3 min skipping
EMOTM 10 mins
– Ring Dips (strict) + Pullups (strict) = 30 / 28 (10×3 / 8×3 + 2×2)
EMOTM 10 mins
– Shoulder Press 115# = 30 (10×3)
EMOTM 10 mins
– Deadlift 285# = 20 (10×2)
WOD @ 155# = 359 (PR by 196 reps w/ same weight)
Wow! Nice PR Mario!
Congrats on your PR Mario. Impressive.
fantastic job, what a PR!
Mobility class before all that. 🙂
Nice PR Mario!
Wu x 1
3 min skipping
Snatch
95×5,115×5,125×5,135×5
WOD: EMOTM for 12 min
Clean x 2 @ 155
Max DUs
Score: 223
Last time I did 125# and 84 DUs. Good improvement I think.
Improvement indeed!
Yeah I’d say that’s a good improvement!
Excellent improvement Jack! Keep up the great work!
Congrats Jack. Great progress!
Real good improvement Jack!
WOD: EMOTM : 12 minutes
115 lbs power cleans
Max double under’s
Score: 576
Looking forward to this WOD all day!
576! That is quite the number. Congrats
Your score is crazy!
Thanks Amanda and good work yourself!
Excellent job Corinna!
I knew you would KILL this one! Well done! 😀
Luckily, one’s chin is not required to type, as my jaw is still on the floor.
*scrapes brains off wall, after mind is blown*
That’s amazing!
Amazing score!! I tried to watch you a few times but kept getting distracted when I would whip my self.
WOW.. thats all I got! lol
speechless!!
Wow! Wish I saw this. Good job:)
mobility WUx1 3 mins skipping
EMOTM Deadlifts
5 mins 3 reps #195
5 mins 1 rep every 30 secs #260
5 mins 3 reps /195
WOD
EMOTM for 12 mins
2 power cleans #160
As many DUs as possible
Score= 426
last time i did it with #115 Power Cleans and i got 376 DUs pretty happy with my PR. Great job tonight everyone.
Good job man!
When the WOD gets rough just remember “Bitch move!!”
That was a great pr. Nice work Lance
Great job Lance!
Congrats of a great PR Lance!
Big PR Lance! Big jump in weight and in double unders!
Nice PR Lance!
mobility class.. thanks JO it was awesome as per normal.
mob
skipping for 3 minutes
WU x 1
strength Deads x 5 Thanks for sharing the bar Marcel sorry had to bail out on you early!
135-185-225 (this was the quitting point for me.. didn’t like the way this felt on the knees at all so this move will remain light for some time 🙁 )
Wod @ 135
attempted DU and got a total of 48, on a good note here the cleans felt awesome! 🙂
I could see you doing cleans out of the corner of my eye. You were finished your 2 before I even had one off of the ground. LOL! They looked really good from where I was 😉 Nice work.
Awesome, happy to read that you stopped when it didn’t feel right…don’t be disappointed about keeping your DL’s light, I can’t believe how much you CAN do so soon after surgery. Take care of them awesome new knees. 🙂
I admire and respect the fact that you are listening to your body Jeff! Good work tonight!
Yay Mario-No! Congrats! I can’t wait to hear all the details! 🙂
Mobility
3 min double unders
WU x 1
Lacrosse ball on pecs
Strength: Push jerk (x1)
45(10)-65(10)-95-105-1320-135-150 (5# PR!) 🙂
*my timing was a little off on getting the bar overhead and landing. Need to work on this.
WOD
EMOTM x 12 min
2 power cleans @ 125#
Max double unders
Total = 497
First time doing this WOD. Liked it! 🙂
Congrats to Marie-Noelle. Hope to have you as a coach.
Excellent job Lora! Huge numbers!
Whoa…497. You’re a rock star. Period.
Nice score, Lora!
Great score Lora. You rocked it!
congrats on the PR and for the huge number on the WOD, DU envy here! 🙂
WOD w/ 100#
= 221 DU’s. Way off my PR. Tried to pace it, didn’t work.
3min DU’s
WUx1
Strength – Narrow OHS X5
15-25-35-45-50
Did some skin the cats to open shoulders.
2each of 1min hold back extentions.
WOD
EMOTM for 12 min
2 Power Cleans 145#
Max Double Unders
Score–>124
PR of 31 reps.
Great job 6:45 crew!
I was so impressed watching you do skin the cat tonight on the rings Gabe! Good work tonight!
Congrats Marie-Noelle!!
Did one of the Blizzard Beatdown Wods today.
Row 500m
15 hang power clean (135#)
20 KBS (53#)
50 doubles
20 KBS
15 hang power clean
Row 500m
8:22
Then max clean and jerk in 3 min
Got 225 up. May be able to squeak out 235.
Awesome!!
mobility
Skipping ( practiced DU , 3 unbroken)
strength Back squat x 5 up to 145 #
WOD
EMOTM for 12 mins
2 cleans ( 105#)
Max DU
Score : 72 ( 4 unbroken)
I think you post a PR or some kind of improvement every single day, I love reading them. Crossfit suits you well, I’d say! 🙂
Great job Jeremy!
Mobility
Skip for 3 mins, can’t keep arms in close need to work on that more. Thanks Amanda for pointing that out!
Wu x 1
Strength back squats
185/215/225/235/245 x5
Wod emotm for 12 min
Power clean @155
Du’s
170, was getting 2 and 3 strung together then the madder I got at whipping myself I got a few more. Was able to get 10 unbroken once. Lol.
Fun Wod, great coaching Amanda 🙂
Ladies and Gentlemen!
I am proud to say that I succeeded my first DU!!!! The feeling was awesome! Thanks to our wonderful coach Amanda!! That small little tip really helped me!
Mobility
3 min double unders
WU x 1
Strength: Back Squat (x5)
20-20-25-25 (2)
Had some discomfort in my right shoulder.
WOD
EMOTM x 12 min
2 power cleans @ 95#
Max double unders
Total = 25 and proud of it too!!
haha! Good job Joey!!
3 mins skip
WU x 1
Deadlifts x 5
185-195 Ran out of time, redo next time.
WOD with 150#: 364 DU (doesnt include one round I forgot to count aprox 20 more DUs)