What was the highlight of the Open for you this year?
EMOTM for 10 min
3 Burpees
2 Hang Power Snatch @ 65%
“Jammin”
In 5 minutes, complete:
30 Power Cleans (135/95# or 65%)
AMRAP Wall Balls
Score is number of Wall Balls completed.
Compare to May 28/13
MOB & WU ร 1
Group MOB
Bergener warmup
EMOTM for 10 min
3 burpees
2 hang power snatch @ 35 lbs
WOD “Jammin”
In 5 min
30 power cleans
Wallballs @ 6lbs
Score: 35 wallballs
Excellent coaching Chantal!
Great job Jackie….lots of wall balls!
Nice job on the wall balls Jackie!!!
Power cleans @ 45 lbs.
good job Jackie
Nice # Jackie.
Jackie – how heavy were your cleans? (so you’ll know for next time)
EMOTM for 10 min
3 Burpees
2 Hang Power Snatch @ 40
Snatchs weren’t super today so I went light
โJamminโ
In 5 minutes, complete:
30 Power Cleans (75#)
AMRAP Wall Balls @ 14
Score : 14
Thanks for the push this AM Kelly. I will crack the code to your super fast burpees!
Love love LOVE this picture!! you get to see my awesome group of lovely cheerleaders!! I appreciated all the cheers very much!! Kept me at pace on a very mental WOD ๐
I <3 CFM
QOD:
This was my first Open as a competitor. I was on the sideline last year.
One of my highlights (there are too many to name them all) is in this picture. Chipping away at possibly the hardest WOD I’ve done so far and one of the main reasons I was able to keep going at a fast (to me) pace was all the cheering going on. The “must not disappoint” approach brought greats results for me! ๐
EMOTM for 10 min
3 Burpees
2 Hang Power Snatch @ 65
Snatchs werenโt super today so I went light
โJamminโ
In 5 minutes, complete:
30 Power Cleans 85#)
AMRAP Wall Balls @ 14
25 wall balls
PR 2 wall balls, so many no reps! More weight for cleans. I’ll take it!
QOD: Many great moments. I really enjoyed judging this year. I love it all. My favorite is the countdown 3-2-1…everything else stops it’s just you VS the WOD, it’s very exciting!
copy/paste? ๐
well I don’t think they were super! But the weight was heavy enough ๐
LOL! I’m sure they were super!
Nice Pr Maria!
Agree on the count down. I love/hate that part all at the same time.
Mobility
WU x 1
Group Mobility
Group WU
EMOTM for 10 min – this was fun, right Val ๐
3 Burpees
2 Hang Power Snatch @ 40#
โJamminโ
In 5 minutes, complete:
30 Power Cleans @65#
AMRAP Wall Balls @14#, 10′
Total: 18 (that counted)
Great job everyone! Thanks Chantal ๐
Super fast burpees girlfriend!!! Could not keep up to you and Gilles!
good job Kelly fast burpees
Mobilty
Warm up x1
Group mobility (ouch!!!)
Group warm up
EMOTM for 10 minutes:
-3 burpees
-2 hang power snatch#35
WOD: “Jammin”
In 5 minutes complete:
-30 power cleans #45…remaining time complete wall balls #6
Total: 21
Fun class Chantal…great coaching!!!!
Have a great weekend everyone ๐
Great job! Was nice seeing you again ๐
Great job, Ginette.
good job Ginette
Mobility
WU X 1
Group Mobility
EMOTM for 10 minutes
-3 Burpees
-2 Hang Power snatches #45
WOD Jammin
In 5 mins complete;
-30 power cleans #65
Wall Balls #12
Total: no idea so I said 6…lol I know there was more but lost count with all of my no reps!
Great class Chantal and great job 6am’rs!
Bonne weekend everyone!
It was great seeing this morning Crystal! Great job! ๐
Always super nice to see all you 6am’ers! ๐
YAH FOR a 6am WOD!
Warmup and Mobility
EMOTM for 10 minutes
3 burpees
2 Hang Power Snatch @ 55lbs
* Loved it, but will do heavier next time.
WOD @ 85lbs
32 wallballs
Love the EMOTM strengths. Thank you thank you thank you for adding this into the programming. I am getting stronger and my technique feels better….and I love the extra cardio.
Great class, Chantal. You are a super coach!
QOD – So so many great moments
1) Getting my first MU. Thank you to all that stayed and cheered me on. The atmosphere helped immensely. I might have watched that video 50 times.
2) All the huge OHS PRs. I cried when Robyn squatted 65lbs.
3) Watching Darrell and Kevin bang out those muscle ups in 14.4
4) Deadlift night was epic
5) The feel in the air as Kevin counted down 3-2-1.
Great job Gillyon…happy you could join us this morning! ๐
Great having you with the 6 a.m. crew this morning Gill. I loved being next to you for the burpees in the EMOTM. (I was secretly trying to keep burpee pace with you. I was only succssful because there were only 3 of them…..and I think you were pacing….I wasn’t ๐ )
QOD: Too many to list! Gillyon’s muscle up? Heather Steeves leaving people half her age in her dust on 14.3? Surviving 14.5? The “awards ceremony” at the post Open party? Watching Lance breeze through 14.5 – the hardest wod we’ve ever done?
Lab:
Back Squats from yesterday 6 sets of 2 at 135#
EMOTM 10 Mins
3 Burpees
2 Hang power snatch 65#
Could have been a bit heavier but this was a good pre-WOD WU
WOD RX
38 wall balls
FIRST POST BABY WOD PR!!!!!!!!!!!!!! I was a little excited.
Cleans done at 2:14 (PR) and had 24 wall balls last time in 2012
๐
Congrats on the PR Jo, slow and steady wins the race.
Awesome PR Jo!!!
Jo 2.0!
Yay! Awesome job momma!
Great PR, Joanna.
Nice PR Jo!
Way to go Jo! A little thing like child birth will not hold you back!
Lab Work
Back Squats x2 @ 70%
210-210-210-210-210-210 with 1 min break
EMOTM for 10 min
3 Burpees
2 Hang Power Snatch @ 110#
โJamminโ
In 5 minutes, complete:
30 Power Cleans (135#)
AMRAP Wall Balls
74 reps (PR!)
Everything felt good today. I usually take a week off from WODs after the Games and the Hopper, so I feel refreshed.
QOD: Just seeing people get out of their comfort zones. For some, that meant just signing up for the Games. For others, it meant attempting new weights and movements. It was awesome to see all the physical and mental PRs.
Crazy score! Congrats on the PR.
Huge # of reps!!!!
EMOTM 10mins
3 burpees
2 hang power snatch @ 55lbs
“Jammin”
5 mins to complete
30 power cleans @ 65lbs
AMRAP wall balls @ 10 lbs
Score: 38
Hard workout!! Thanks Kev ๐
And first time posting lol
YAY for first time posting! And for forever posting? ๐
Good job on the wod!
Wu x1
Lab:
Kept it light and worked on DUs. Might need to adjust the rope again.
3×10 ring dips
EMOTM 10mins (was a nice warm up.)
3 burpees
2 hang power snatch @ 100lbs
Wod
โJamminโ Rx
Score: 36 (12 rep PR)
QOD: Lifting that 275 deadlift 13 times was completely unexpected. Most was 265 some time last year.
Completing the Chipper as fast as I did with time left for 3 MUs attempts(was expecting to finish in mid cleans). Was hoping for a Wod like this in the Open and I got one, by far my favorite Open Wod for 2014.
Last the mental PR by creating strategies that worked. Broke down movements into manageable sets.
Huge PR Trent!
The highlight of the games was having my first participant from my Masters “Class. Jackie did us proud.
Yeah Jackie was awesome!!
Yay Jackie.
WU+M
Group Mobility: Burgener WU
EMOTM for 10 mins:
3 burpees
2 hang power snatch @ 65% 20lb
WOD in 5 min
30 power cleans @ 65% 20lb
AMRAP wall balls for remainder (4lb) 15 reps with about 10 no reps…
QOD: The highlight for me was seeing what I was getting myself into! Can’t wait until I’m able to do it too…
I love that crazy runs in the family!!
EMOTM 10mins
3 burpees
2 hang power snatch
85-85-85-85-85-85-90-90-95-95
Snatches felt light so I bumped it up a notch or two near the end.
โJamminโ
5 mins to complete
30 power cleans @ 100 lbs
AMRAP wall balls @ 20 lbs
Score: 34
Great work Shawn, nice score.
Nice guns, Heidi! ๐
Absolutely!!
Thanks girls.
The moment I keep re-living in my mind is compliments of Christine Bachmann. As we stood watching the first 2 heats of 14.4 impressed by the number of people who were trying to get their first t2b, Christine said “You know the REALLY amazing thing is the number of people who are doing them this year who weren’t even close last year.”
Thanks Christine (sincerely). I’m going to carry that into the gym with me every day!
QOD:
Seeing people go for their first of ……… (fill in the blank)
The support
The cheers
The smiles
The looks on peoples faces when they realized what they had accomplished – that surprise and satisfaction ๐
WU x 1
Burgener WU
EMOTM for 10 min:
— 3 Burpees
— 2 Left-Arm Dumbell Hang Power Snatch
— 40-40-40-40-40-50-50-50-50-50
“Jammin”
In 5 min:
— 30 Power Cleans @ 125#
— AMRAP Wall Balls @ 20#
Score: 28 Wall Balls
EMOTM for 10 min
3 Burpees
2 Hang Power Snatch @ 65#
โJamminโ
In 5 minutes, complete:
30 Power Cleans @95#
AMRAP Wall Balls @20#, 10โฒ
Total: 20 (PR of 8 from last time)
Nice PR Kevin!
MOB & WU ร 1
Group MOB
Bergener warmup
EMOTM for 10 min
3 burpees
2 hang power snatch 50#
WOD โJamminโ
In 5 min
30 power cleans
Wall balls 14#
Score: 30 WB
Cashout – scorpion stretch
3xFarmers carries (2×70# kb, length of the gym and back)
Great job John!!!! Heavy wall balls!
I suppose I should answer the QOD –
Surviving 14.5 was the big one. A year ago the thought of 84 burpees would have made me puke. And going into it, the 95# thrusters were a 1 rep PR for me. I went in saying to myself “I’m sure my muscles will give out before I can finish, but screw it, I’ll do as much as I can and be proud that I gave it my all.”
But I went, I paced myself, and somehow my muscles survived, and even though it took me 49:17, I managed to do it.
I learned a LOT about my body’s capabilities from 14.5
That’s really nice to hear. I’m happy you signed up for the Open and you were able to push yourself to a new level. I look forward to seeing your future progress.
Awesome post John. A PR for 84 reps + burpees is hugh. Talk about steppin’ out of your comfort zone.
Mobility
WUx1
Group mobility and Burgener
EMOTM 10 minutes
3 Burpees
2 Hang power snatch @ 55#
WOD: Jammin’ – 5 minutes
30 Power cleans @ 75#
Wall balls @ 14#/10′
9 – So many no reps! (at least 8-9 of them!)
Cashout: scorpion stretch x30sec each side
Great class Maria!
Mobility
WU x 1
Group Mobility
Group WU
EMOTM for 10 min
3 Burpees
2 Hang Power Snatch @ 55#
โJamminโ
In 5 minutes, complete:
30 Power Cleans @60#
AMRAP Wall Balls @14#, 10โฒ
Total: 22
Mobility
WU x 1
Group Mobility
Group WU
EMOTM for 10 min
3 Burpees
2 Hang Power Snatch @ 95#
โJamminโ (modified)
In 5 minutes, complete:
30 Hang Power Cleans @115#
AMRAP Wall Balls
Total: 53
Nice job Patrick!
EMOTM for 10 min
3 burpees, 2 hang power snatch (40#ish) – Tried out light snatches with my shoulder for a few rounds, not ready yet. Switched to push presses around the 3rd or 4th round.
WOD @ 85#: 25 wall balls.
10 rep PR, I’ll take it
Great class coach Maria, you did great!
nice PR Amanda
Nice PR Amanda!
10# PR…nice Amanda.
Mobility + WUx1 + Mobility
EMOTM for 10 min
3 Burpees
2 Hang Power Snatch @ 75#
WOD: โJamminโ
In 5 minutes, complete:
30 Power Cleans @ 95#
AMRAP Wall Balls
Score: 35
EMOTM for 10
3 burpees
2 hang power snatch @55#
WOD: Jammin’ RX’d
in 5 minutes, complete
30 power cleans @95#
AMRAP wall balls 14#, 10ft
Total: 29 wbs
Way too many no reps tonight -think I was rushing instead of making sure ๐
Last time @85# got 31 wbs so I’m not sure how to compare but always happy when I can do one Rxd.
Loved all of the comments on today’s QOD. What a great reminder of all the special Games moments!
Heather, you are a machine.
WU & Mob
EMOTM for 10
– 3 burpees
– 2 HPS @60#
– Dancing
WOD: Jamminโ Rx’d – 21 Wall balls.
DOUBLE PR! 10# more, and 8 more Wall Balls! PUMPED!
Great job….double PR!!! ๐
mob wux1
group mob + wu
EMOTM for 10 min
3 burpees
2 hang power snatch 75#
WOD jamming
in 5 min complete
30 power clean 115#
then AMRAP wall ball 20#
26 wall ball
Could not keep up to you and Kelly this morning…..crazy fast burpees! Great job!
Wux1
EMOTM 10 min
3 Burpees
2 HPS @ 55
WOD @ 75 Cleans
14# Wall Ball
Total 18
Emotm 10 min
3 burpees
2 HPC @ 115#
Wod: jammin
30 power cleans @ 135#
Amrap 20# wall balls
Total: 46rx
Good class tonight Kevin
But did you do your Burpees??? ๐
Mobility
Wu x 1
Practice du’s
Group mobility and Wu
EMOTM for 10 min
3 burpees
2 hang power snatches (one handed kb) 70#
Wod: Jammin
5 minutes
30 power cleans (one handed @ 115#)
As many wall balls as possible in remaining time. 54 @ 14# (one handed)
Surprised myself a little on the one handed stuff. Still be much happier when I am back to normal.. Fun class!
Great class Kevin and Jo.
Great work everybody!
Nice score even with only one hand
Qod, the high light for me was when Kevin sat me down and gave me a plan, it was for 14.3 it really showed me how much better I can be with a little prep. I have been applying it as much as possible lately and wod’s are going great! Also it was awesome seeing so many people get past some mental barriers and really pull off some things they didn’t think possible! Can’t wait for the next one!!
Highlight: signing up when I didn’t have any intention to. So happy I did. I never would have been trying to get better at wall balls or trying t2b without signing up ๐
Yay! I love it when folks step out of their comfort zone & take on more than they thought they could. Contrats.
Mob + WU x 1
Burgener WU
EMOTM for 10 min
3 burpees
2 hang power snatches @ 20#
WOD: Jammin’
5 minutes
30 power cleans @ 35#
AMRAP wall balls @ 10#
Total: 30
Cashout: Scorpion stretch
Great class Kevin and Jo!
WU x 1 + Burgener
EMOTM WOD with Snatches @ 55#. (Next time go 65#)
Jammin:
5 Min
30 Power Cleans then AMRAP wall balls @ 14# – 10″ft = 24 Wall Balls.
Wall balls continue to digress for me…grr.
Favorite moments from the Games:
1) Watching my Julie WOD these games WOD…I was so proud of her for taking these on & stepping outside of her comfort zone.
2) Completing 14.5. Possibly the top one or two hardest WOD’s I’ve done since starting CrossFit, but I survived.
3) Last, but not least, for the ladies that missed it…. Sunday morning Games WOD’s were fun to watch. If you were there, you know what I mean ๐
What was your weight for the wod?
And LOL – you’re right about that – I’m going to miss Sunday mornings the most! haha!
– Mob
– WUx1
– Group Mob
– Burgener
EMOTM10:
– 3 burpees
– 2 hang power snatch @ 65#
Jammin:
5 min time cap…
– 30 power cleans @ 85#
– Max wall balls @ 20# with remaining time
Score: 38
Mobility
WU x1
Burgener WU
EMOTM 10 mins
3 burpees
2 Hang Power Snatches 65% (55#)
WOD: Jammin
in 5 mins
30 Power Cleans 65% (70#)
then AMRAP Wall ball (14#) for remaining time
Score: 27
Cashout – scorpion stretch & 3 there and back farmer carries (50# each hand)
QOD:
It was really exciting to see everyone push themselves.
I was excited to see how much growth can happen in a year. Last year I didn’t register because I was afraid of getting injured because I would want to try the workouts as prescribed but my weights particularly overhead were less than half the prescribed weight, so I decided to watch. This year I was excited to see that there was only one workout with a movement (chest to bar) that would limit me, the other workouts I knew I would run out of time before I hit something I couldn’t do.
Mob
WUx1
Group Mob
Burgener
EMOTM10:
– 3 burpees
– 2 hang power snatch @ 85#
Jammin: as Rx’d
5 min time capโฆ
– 30 power cleans @ 135#
– Max wall balls @ 20# with remaining time
Score: 38
Mob + Wup x 1 (kipping pullups)
Group Mob
EMOTM: 10 min time cap
3 burpees
2 hang power snatch (40lbs)
WOD: Jammin
complete in 5 minutes
30 power cleans (55lbs)
remainder of time is max wallballs (14 lbs at 10 feet)
Total = 8 wallballs. (low number here, but focused on technique for the PC and I want to increase strength for the wallballs)
Great first class Maria ๐