The Hopper is one sleep away. What movement DON’T you want to see come out of the Hopper?
Reminder that there are no afternoon or evening classes today. If you have some free time, we’ll be meeting at the gym at 12:30 to start the moving process. We have enough trucks, we just need hands. After that, we’ll be at the Beaver Curling Club on 73 Capitol Ave.
“Elizabeth”
21-15-9 reps of:
Squat Clean (135/95# or 65%)
Ring dips
It’s not that I don’t love ALL the possible moves but… If we didn’t have an 800m unweighted run I’d be ok with that 🙂 (I feel like I’m picking a fight with the Crossfit gods)
Shhhhhhhhhhhh! LOL 🙂
Mobility
Warm up x 2
Strength: front squats: 20, 25, 30, 35, 40 (×5)
Wod: Elizabeth
21, 15, 9
Squat cleans @30
Paralette dips
Time: 9:40
Have a great weekend everyone……enjoy the Hopper!
QOD : from last years list I would of said ring dips by far. This year’s list, I think I am ok. Some I prefer or dislike less than others but I think I can handle it.
Mobility
WU x 2
Strength: Shoulder Press
5x 60-65-70-75- 3 x 80 – 3 x 80
WOD: Elizabeth
21 – 15 – 9
– Squat Clean (135/95) done @ 80
-Ring dips scaled with blue band
Time: 8:51
Cashout 2 mins of planking
Something so simple as double unders….I havent mastered them yet, so I am really hoping it’s not drawn in my heat…..wishful thinking….
Unless something has changed, ALL heats do the same workout. The WOD is drawn from the hopper around 9:30am (in my opinion, its the best part of the day….kind of like Christmas morning). Don’t worry though; everything can be scaled. 🙂 Its going to be a very fun day!
If “Burpees” are pulled, it’s going to be like the Christmas where every 2nd present is a package of socks….or one of those puff print sweatshirts with a dolphin on it… 😛
HAHAHAHA!!
QOD: I could do without Goblet Squats… but it’s certain combinations of movements that make me go *puke*, not any single one.
Are we gonna know what time we are competing? Cause some friends would like to come and watch! Thanx chantal
Sent from my iPhone
This evening on the FB site.
Great work this morning folks! Everyone went all out! I do however want to give golf claps to josh for his great dip/drive in his push press this morning as well as amber, who after being very patient, this morning had tremendous form during her ohs! Lastly, an extra fist pump goes out the Melissa who pushed herself extra hard this morning by doing ring dips with the band!
Again huge work put out by everyone this morning, specially with the squat cleans. Lots of sweating and hard work completed today, not to mention technique being on the back of everyone’s mind!
Great way to start the hopper weekend! You guys made me very proud and happy this morning!
you’re awesome 🙂
Love it! Great post Marie-No 🙂
Thanks for helping me! So happy I tried them 🙂
Thanks so much I’m still smiling from finally making progress on my OHS! Also thanks for the push Marie-Noelle on my WOD it was really a first for me to take on more weight which slowed me down but I really felt the push and it was one of my best WOD’s so far.
Mobility
WU x 2
Strength: Push Jerk x5
105-125-140-155-165×4-165×3
WOD: Elizabeth
21 – 15 – 9
– Squat Clean (135/95) @ 95
-Ring dips scaled with pink band
Time: 11:29
QOD: air squats
Doesn’t matter what comes out to me, its just another workout albeit with 250 other people instead of the 13 or so others that we usually have! 🙂 pumped!!!
Mobility
WU x 2
No strength
Worked on ring dips with Marie-No
Did straight body holds for 10 sec x 2
Did ring dips with blue band
Practiced some squat cleans
WOD:
“Elizabeth”
21-15-9
Squat Cleans @ 60#
Ring dips (blue band)
Time: 14:04
Thanks everyone for cheering me on at the end. That one had me sucking wind big time…the squat cleans were way worse than the ring dips. But I’m so happy I did the ring dips.
YAY for ring dips!!! Great progress Melissa 🙂
Yay for you Melissa! You are doing awesome! Keep it up! 🙂
QOD: I’ll be taking videos so for me, I just don’t want to see anything boring like situps and air squats. Show me some snatches and cleans 🙂
Air squats – boring? With all those different styles to choose from? Surely you jest!!
Yes! Snatches and cleans!
Over the Box jump – gross.
I’m not going away in august so if i give you another 15$ dollar in person could i go to unlimited again?
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WUx1
50 – “Nope, no baby yet” burpees
WOD: Elizabeth
21 – 15 – 9
– Squat Clean (135/95) @ 95
-Ring dips scaled with small purple band
Time – 9:50
Feeling really slow and sluggish this morning.
LOL! Marie-No and I were wondering yesterday morning if the “no show” was because Elba was in labour. That would have meant a “get-out-of-burpees-free” card for you. We are all very excited for your little bambino to arrive!
Practiced squat cleans to 70#
WOD: Elizabeth
21-15-9
squat cleans @ 65# (70 felt really heavy this am so went with 65 for the WOD)
Ring Dips (blue band… should have done pink band I think, not sure?)
Time: 8:08
Great job 6am crew. Good luck to everyone in the Hopper tomorrow! Show everyone how great CFM is! 🙂
@Home (12pm) – workout from last Wednesday July 24 2013
WOD Rx 21-15-9
Burpees
KBS @ 53#
= 3:27 (exactly matched PR from Jan 2013 Paleo Benchmark)
… Fran cough.
mobility
wu x 2
strength – Practice squats clean x 5
95, 105, 110
WOD : Elisabeth
21 -15 – 9
Squats clean @ 105
Ring dips
Time = 9:40 (PR 2 sec. with 10# more and no band for ring dips)
Jen C
Mob
WUP x 1
Strength = Push Jerk x 5 (45, 50, 55, 60, 65)
WOD: Elizabeth
21 – 15 – 9
Squat Cleans (50 lbs – think I should have tried for 55 lbs)
Ring Dips (no dips at the gym I am at so I just did bench dips)
Time roughly 6 minutes