Also, first time for me successfully demonstrating the rope climb. “Someone” helped me a bit tho. π
Coaching PR!
Natacha
I have a question about the noon class… I don’t see it in zennplanner… Are there classes every day? Do we sign up? And if so how?… I guess that’s more than one question!
Kevin
For some reason, it wasn’t in your membership. I just updated it, so you can register for them now.
Shawn Johnson
MOB
WU x 1
Handstand walk – Tried to beat Kevin’s 28 ft.. Only got to 8 ft
Group wu
Great last WOD at CFM. Going to miss you all but I am sure I will see you around. Thanks for all the great WODs.
Skills:
Rope climbs – 2 reps with no legs
farmers carry – race with Dave with 70# x 2 then did one with 20# vest and the 70#s
Wall climbs – did a couple. Not difficult.
L-sit – disaster. Did 3 x 10 seconds
WOD:
500m Row
50 KBS @ 70#
30 HRPUs
Time: 7:12 RXd
Gillyon
Good luck to you and Brigette!
Amanda
Can’t say I’m not sad to see you go. Best of luck to you Jack, I’ll miss your energy and humor at the gym.
Blake
WOD: I expect to see awesome PRs, incredible cheers, shrinking comfort zones, epic performances, inspirational efforts and the greatest sense of community you are going to find anywhere.
Skill rotation:
Rope Climbs – first time on a rope ever! Pulled up from floor a couple times, and did a static hold for the first time!
Farmer Carries
2×53 and a few at 2×70
L-sits
Practiced getting into and holding a tuck…it’s tough!
Wall Climbs
First time I’ve gotten my chest to the wall! And I did it twice!
WOD:
500m Row
50 KBS (40#)
30 HR Pushups
Time – 7:14
Cashout – suntanner stretch
Amanda
Great job on the wall climb John!
BJ
Great job!
Gillyon
QOD – burpees burpees and more burpees
Warmup
Skill rotation (I like this)
Farmers carry (53lbs KBs)
L-sit- I actually did an L-sit long enough to time. 11 seconds.
Wall climbs. Scary, but did it 4 times
Rope climb. Figured out the proper technique. Thanks Kevin!
WOD @45lbs
6:58
Fun WOD!
Natacha
Good job Gillyon! After all those burpees:)!!
Melanie
WOD: Whatever it is, I just hope to get one rep!
Mobility
WUx1
Group WU (sorry for grunting)
Skill rotation: (Jeezus!)
Farmer’s carry (35,53,70#)
L-sits (Ummm…who can do these!?)
Wall climbs (not close to wall, at all)
Rope climb (scary)
WOD:
500m row (1:55)
50 KBS @ 35#
30 HR push ups
7:12
Took too many breaks. The whole hour was ‘mentally’ challenging…in a good way!
Skill rotation: (I loved trying all these new skills! So much fun!)
Rope Climbs (from the floor and static hold)
Farmer Carries (35 up to 53#)
Wall Climbs (made it up the wall–couldn’t get down easily)
L-sits
Skills
– Rope Climb: Got it twice, first time ever!
– L-Sit: 11 sec, 10 sec
– Wall RUnning: 10 reps, 16 reps
– Farmer’s Carry 2x10m: 30, 53, 70# KBs
WOD Rx = 7:24
Heather S
Congrats on the 2 x rope climbs Mario!!
Darrell
Wux1
Work on skills
Couple of rope climbs, farmer carries, L sits, and wall climbs.
WOD Rx
5:37
Gillyon
Unreal time! π
Shane Hayes
Mobility
Wu x 1
Skill rotation
Farmers Carry
Lsit
Wall climbs
Rope climb (armless)
Wod:
500m row
50 kbs @ 70#
30 hr Pushups
Great class Mario, great work everybody.
The Kbs got heavy faster than I thought they would.
Daniel
WOD- 8:14 Rx
#70 kbs are damb heavy.
Daniel
Stupid fat thumbs…. *damn heavy
Gillyon
Hehehe π
Heidi
WU x 1
Skills;
Rope climb – made it to the top…must say the cat bell was a bit disappointing π
Wall Climbs: did 3 or 4
Farmer Carries: 53 & 70
L Sits: …mostly L squats
WOD:
500 m row
50 KBS @ 45#
30 HR Push Ups
Time = 10:29
I thought I was going to die during the KBS! Only 10# more than my normal KB weight, but they killed me. Broke them up in 5 sets of 10. Completely gassed after coming off the row. I think I get the boobie prize today for slowest time on the WOD. Oh well, someone has to finish last I guess.
Happy weekend everyone.
Sorry I missed you on your last CFM WOD Jack & Brigette. Be sure to come back & visit us.
Gillyon
So agree about the bell. Gave Kevin a great suggestion today…
Your l- and v-sits were incredible! Great work today!
Amy Hayes
Mobility
Group WU
Skill rotation
Farmer carries 35-40-50
L sit – fail
Wall climbs- did better then last time
Rope climbs – from floor
WOD with 35# & HRPU from knees
8:51
Great way to spend a Friday night!
Gabriel
WUx1
Skills
– Rope Climb: iddia few- focusing on proper gripping with feet.
– Farmerβs Carry 2x10m: 35, 53, 70# KBs
– L-Sit: 1 over 30 sec, 2 over 15 sec a few less
– Wall Running: did a few touching same shoulder
WOD @ 53
Time–> 7:23
Challenged by Kevin
23 L-Pullups
Heather Colleen
MOB
WU x1
Skill rotation:
Rope Climbs (from lying to standing and back down)
Farmer Carries (50 walk, 50 run, 53 run, 70 walk)
Wall Climbs (took 3 steps up with my hands, got to an acute angle)
L-sit (first time trying tuck sit: 25 seconds)
500m Row
50 KBS (35#)
30 HR Pushups (pink band)
time= 6:50
Kevin Mack
Mobility
WU x1
Practiced toes thru rings
Skill rotation:
Rope Climbs (from lying to standing and back down & made it one step up the rope. Still need to increase arm strength)
Farmer Carries (70# walk & run)
Wall Climbs
L-sit (held it a few seconds before muscles cramped)
500m Row
50 KBS (53#)
30 HR Pushups
time= 7:36
Ryan F.
– Mob
– WUx1
Skill Rotation:
– Rope Climb (got 1/2 way up each time and could have kept going to the top, but I’m awkward going down, I more or less slide/drop down which would not be good from the top, need to spend some time getting comfortable coming down before I’m comfortable going higher, probably need like 10 minutes of practice and that’s it)
– Farmer carries: 50-53-70-70
– L-Sit –> Couldn’t hold it π 1 leg L-Sit
– Wall Climbs –> I am so awkward upside down…
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
QOD: shoulder to overhead or Ground to overhead.
QOD: Burpees, Yay Burpees!
Skill rotation:
Rope Climbs
Farmer Carries
Wall Climbs
L-sits
500m Row
50 KBS (40#)
30 HR Pushups
time= 6:46
What a fun and varied class. Lots of energy! Nice to see so many new faces!
mobility add lunges
wu x 1
Skill rotation:
Rope Climbs
Farmer Carries
Wall Climbs
L-sits
500m Row
50 KBS (20#)
30 HR Pushups (Knees)
Time = 6:34
cash out – suntanner stretch
Mobility
50 lovely no show burpees for WU
Skill rotation:
Rope Climbs
Farmer Carries
Wall Climbs
L-sits
WOD:
500m Row
50 KBS (25#)
30 HR Pushups
Time: 6:58
Could have gone heavier on the KBS but I’m trying to ramp up slowly as I get back into things.
Great class 6am crew!
It was fun parterning up with you for the skill rotation. Tough!
Wod @45#: 6:12
Fffffast!
WOD:
500m row
50KBS #40
30 HR pushups
Time:8:12
super fun class! just what I needed this am Thanks
QOD: First Open workout… Good chance they will stick with having the burpee in the first WOD, perhaps mix it up with something else… Here goes:
AMRAP 9 mins
– 20 Bar Facing Burpees
– 15 Shoulder-to-Overhead 95/65#
Geez… I kinda like this workout. Let me get Dave Castro on the line…
Looks like a good one, though I don’t really hope it’ll come up. π
I reject your burpees but accept the S2OH! π
Fun skill rotations! L-Sits are hard.
WOD w/ Russian KBS @ 70#
6:43 I think.
Wupx1
Skill rotation
Loved it!
Wod
500m row
50 kbs (25) kinda went low on these.
30 hrp
Time-6:13
Welcome new peeps!
QOD:
AMRAP 17 minutes of:
40 Burpees
95 pound Clean and Jerk, 30 reps
30 Burpees
165 pound Clean and Jerk, 30 reps
20 Burpees
210 pound Clean and Jerk, 30 reps
10 burpees
275 pound Clean and Jerk, as many reps as possible
I like the way you think, sir.
Holy shit! There are like buttons now!!! lol
Just thinking the same, Val!!!! lol
I like the new like thing.
I like it but if someone else likes it, I can’t like it?
spoke too soon, yes I can. Awesome. π
If you get a WordPress account and add your pic, when you hover over the “like” people can see who you are.
And Kevin…17 minutes??
mobility
wu x 1
Skill rotation:
Rope Climbs
Farmer Carries
Wall Climbs
L-sits
500m Row
50 KBS (35#)
30 HR Pushups (Knees)
8mine5sec
Good job pal!! Hope you enjoyed your nap after!
Wahoo! It was fun to partner up with you and Jenn on the skill π
It was really fun Chantal!
Nice work, Alyson.
MOB
WU x 1
Group wu
Skill Rotation :
– Rope Climbs
– Farmer Carries
– Wall Climbs
– L-Sits
WOD :
– 500m Row
– 50 KBS @ 25#
– 30 HR pushups (on knees)
Time : 8:04
** Cashout : Suntanner Stretch **
WU mobility x1
Group WU
Skill rotation
Rope Climbs (rope burn sucks
Farmer Carries (I actually lifted 70#KB’s for the VERY first time)!!!
Wall Climbs ( I love these, although I have a hard time unlocking my arms once I’m against the wall.. I tend to just fall over!!
L-sits (really really hard)!
500m Row
50 KBS (35#)
30 HR Pushups (knees)
time= 7:45
What a great class 6am!!
Thanks to Chantal for keeping me motivated by laying beside me while I was doing my push ups!!!
Ha no problem… that’s what this community is all about π
HAHA I love that you laid beside her, Chantal!
You should see the support people get when they are finishing up burpees. π
I can only Imagine Mario!!! π
WU + Mob + group WU
Skill rotation… fun stuff!
WOD @ 40# … 9:23
Fun 6 am!
WOD Time 6:39
Noon crew crushed it today. All successfully did skills they had never done before!
Happy coach.
Also, first time for me successfully demonstrating the rope climb. “Someone” helped me a bit tho. π
Coaching PR!
I have a question about the noon class… I don’t see it in zennplanner… Are there classes every day? Do we sign up? And if so how?… I guess that’s more than one question!
For some reason, it wasn’t in your membership. I just updated it, so you can register for them now.
MOB
WU x 1
Handstand walk – Tried to beat Kevin’s 28 ft.. Only got to 8 ft
Group wu
Skill Rotation :
– Rope Climbs
– Farmer Carries
– Wall Climbs
– L-Sits
WOD :
– 500m Row
– 50 KBS @ 53#
– 30 HR pushups
Time : 7:14
** Cashout : Suntanner Stretch **
Great last WOD at CFM. Going to miss you all but I am sure I will see you around. Thanks for all the great WODs.
Skills:
Rope climbs – 2 reps with no legs
farmers carry – race with Dave with 70# x 2 then did one with 20# vest and the 70#s
Wall climbs – did a couple. Not difficult.
L-sit – disaster. Did 3 x 10 seconds
WOD:
500m Row
50 KBS @ 70#
30 HRPUs
Time: 7:12 RXd
Good luck to you and Brigette!
Can’t say I’m not sad to see you go. Best of luck to you Jack, I’ll miss your energy and humor at the gym.
WOD: I expect to see awesome PRs, incredible cheers, shrinking comfort zones, epic performances, inspirational efforts and the greatest sense of community you are going to find anywhere.
That is the prefect response Blake.
QOD: Rowing maybe? A 1km?
Skill rotation:
Rope Climbs – first time on a rope ever! Pulled up from floor a couple times, and did a static hold for the first time!
Farmer Carries
2×53 and a few at 2×70
L-sits
Practiced getting into and holding a tuck…it’s tough!
Wall Climbs
First time I’ve gotten my chest to the wall! And I did it twice!
WOD:
500m Row
50 KBS (40#)
30 HR Pushups
Time – 7:14
Cashout – suntanner stretch
Great job on the wall climb John!
Great job!
QOD – burpees burpees and more burpees
Warmup
Skill rotation (I like this)
Farmers carry (53lbs KBs)
L-sit- I actually did an L-sit long enough to time. 11 seconds.
Wall climbs. Scary, but did it 4 times
Rope climb. Figured out the proper technique. Thanks Kevin!
WOD @45lbs
6:58
Fun WOD!
Good job Gillyon! After all those burpees:)!!
WOD: Whatever it is, I just hope to get one rep!
Mobility
WUx1
Group WU (sorry for grunting)
Skill rotation: (Jeezus!)
Farmer’s carry (35,53,70#)
L-sits (Ummm…who can do these!?)
Wall climbs (not close to wall, at all)
Rope climb (scary)
WOD:
500m row (1:55)
50 KBS @ 35#
30 HR push ups
7:12
Took too many breaks. The whole hour was ‘mentally’ challenging…in a good way!
Love the skill comments!
Me too!
Wu
Skil rotation:
Rope climb-2
Farmer carries-35/50/53
L-sits- 5sec/10sec/10sec
Wall climb-3
[email protected]
Time 8:45
mob wux1
skill rotation
rope climp
farmer carrie
wall climb
L sit
Wod
500 m row
50 KBS 53 #
30 HR push up
time 5:59
Skill rotation: (I loved trying all these new skills! So much fun!)
Rope Climbs (from the floor and static hold)
Farmer Carries (35 up to 53#)
Wall Climbs (made it up the wall–couldn’t get down easily)
L-sits
500m Row
50 KBS (30#)
30 HR Pushups (knees)
time= 6:41
Skills
– Rope Climb: Got it twice, first time ever!
– L-Sit: 11 sec, 10 sec
– Wall RUnning: 10 reps, 16 reps
– Farmer’s Carry 2x10m: 30, 53, 70# KBs
WOD Rx = 7:24
Congrats on the 2 x rope climbs Mario!!
Wux1
Work on skills
Couple of rope climbs, farmer carries, L sits, and wall climbs.
WOD Rx
5:37
Unreal time! π
Mobility
Wu x 1
Skill rotation
Farmers Carry
Lsit
Wall climbs
Rope climb (armless)
Wod:
500m row
50 kbs @ 70#
30 hr Pushups
Great class Mario, great work everybody.
Rx’d 5:26
I really want to see an armless rope climb!!
Haha, I feel armless. Lmfao… Make that leg less. Crap, that’s good for a laugh.
Hahahahaha
Great time, Shane! You are a beast!
Group warm up
Skill work
Farmer carries @ 70
L-sits (didn’t check time, but pretty short)
Wall climbs
Rope climb – really high, definitely pr height!!
Wod with 45# Kbs
Time ??? Started in the second heat and ended at 10:32 but don’t know when I started (maybe 3 mins?)
Did the Hspu in two sets of 15 and couldn’t feel my arms on the last 5!!!
I think he was starting people in 3 minute increments, that’s probably right.
Mobility
Wu x 1
Skill rotation
Farmers Carry
Lsit
Wall climbs
Rope climb
Wod:
500m row
50 kbs @ 70#
30 hr Pushups
Time 8:55
The Kbs got heavy faster than I thought they would.
WOD- 8:14 Rx
#70 kbs are damb heavy.
Stupid fat thumbs…. *damn heavy
Hehehe π
WU x 1
Skills;
Rope climb – made it to the top…must say the cat bell was a bit disappointing π
Wall Climbs: did 3 or 4
Farmer Carries: 53 & 70
L Sits: …mostly L squats
WOD:
500 m row
50 KBS @ 45#
30 HR Push Ups
Time = 10:29
I thought I was going to die during the KBS! Only 10# more than my normal KB weight, but they killed me. Broke them up in 5 sets of 10. Completely gassed after coming off the row. I think I get the boobie prize today for slowest time on the WOD. Oh well, someone has to finish last I guess.
Happy weekend everyone.
Sorry I missed you on your last CFM WOD Jack & Brigette. Be sure to come back & visit us.
So agree about the bell. Gave Kevin a great suggestion today…
Mobility
Wu x 1
Skill rotation
Farmers Carry
Lsit
Wall climbs
Rope climb
Wod:
500m row
50 kbs @ 53#
30 hr Pushups
Time 7:47
Mobility
WUx1
Group WU
Skills:
Farmer Carry’s : 3x 53#
L-Sits : 2x30sec Tried V-Sits also π
Wall Climbs x4 with wall Running!
Rope Climbs x4
WOD:
500m Row
50 KBS @40#
30 HR Pushups
Time: 6:37
Great Class Thanks Kevin!
Your l- and v-sits were incredible! Great work today!
Mobility
Group WU
Skill rotation
Farmer carries 35-40-50
L sit – fail
Wall climbs- did better then last time
Rope climbs – from floor
WOD with 35# & HRPU from knees
8:51
Great way to spend a Friday night!
WUx1
Skills
– Rope Climb: iddia few- focusing on proper gripping with feet.
– Farmerβs Carry 2x10m: 35, 53, 70# KBs
– L-Sit: 1 over 30 sec, 2 over 15 sec a few less
– Wall Running: did a few touching same shoulder
WOD @ 53
Time–> 7:23
Challenged by Kevin
23 L-Pullups
MOB
WU x1
Skill rotation:
Rope Climbs (from lying to standing and back down)
Farmer Carries (50 walk, 50 run, 53 run, 70 walk)
Wall Climbs (took 3 steps up with my hands, got to an acute angle)
L-sit (first time trying tuck sit: 25 seconds)
500m Row
50 KBS (35#)
30 HR Pushups (pink band)
time= 6:50
Mobility
WU x1
Practiced toes thru rings
Skill rotation:
Rope Climbs (from lying to standing and back down & made it one step up the rope. Still need to increase arm strength)
Farmer Carries (70# walk & run)
Wall Climbs
L-sit (held it a few seconds before muscles cramped)
500m Row
50 KBS (53#)
30 HR Pushups
time= 7:36
– Mob
– WUx1
Skill Rotation:
– Rope Climb (got 1/2 way up each time and could have kept going to the top, but I’m awkward going down, I more or less slide/drop down which would not be good from the top, need to spend some time getting comfortable coming down before I’m comfortable going higher, probably need like 10 minutes of practice and that’s it)
– Farmer carries: 50-53-70-70
– L-Sit –> Couldn’t hold it π 1 leg L-Sit
– Wall Climbs –> I am so awkward upside down…
WOD:
– 500m Row
– 50 KBS 45#
– 30 HRPU
7:39
Future Ryan: Go heavier on KBS