Take a look back through your journals – What was your first CrossFit workout? And when was it?
Strength – Hang Squat Cleans x3 (yes, again)
2 sets @ 65%
3 sets @ 70%
“FORE!”
4 min at each station:
Clean and Jerks (135/95#/65%)
Rowing (cal)
Burpees
Love this picture guys! 🙂
My first WOD was May 19, 2010 at the gym on Rideout st. KB swings & weighted lunges. If you put the kb on the floor at all during any of it you had to stop and do 10 burpees. I didn’t do burpees but I remember Pierre Boivin had to. 🙂
I remember Pierre doing those burpees! Never realized we had the very same first WOD.
My first WOD was last June and it was a grip killer. I don’t remember the specifics but it was a weighted 400m run, weighted burpees and KBS. This WOD was when I learned about scaling as Kevin took to RX weight out of my hands. I was happy about that by the end haha
Strength – Hang Squat Cleans x3
2 sets @ 65% – 65
3 sets @ 70% – 75
“FORE!”
4 min at each station:
Clean and Jerks (75#) – 23
Rowing (cal) – 47
Burpees – 47
Total 117. Could of scored more if I would of planned a lil smarter. oh well.
QOD – Lost my 1st journal 🙁 Don’t recall the first one but my first Saturday WOD was Fight Gone Bad…. Ouch!
cashout – 26 Bday Burpees for Chris!
Feb 12, 2010…25-20-15-10-5 virtual shovelling and pushups
The following day Kevin brought me back to the gym to do fight gone bad (bad idea) I couldn’t move for days. Back then I was super scrawny with absolutely zero muscle…I’ve come a long way I guess 🙂
Strength – Hang Squat Cleans x3
2 sets @ 65% – 85
3 sets @ 70% – 95
Fun sharing the bar with you Chantal!!
“FORE!”
4 min at each station:
Clean and Jerks (85#) – 25
Rowing (cal) – 45
Burpees – 54
total 124
First WOD was April 19, 2011 I believe..it was 4 min of rowing for calories followed by 3 min of thrusters..gross! lol. I thought I might puke!
Great picture! Such an awesome couple!
M+WU+ 250m row
Strength
Hang squat clean
3-3 (@ 65%) 35lb
3-3-3 (@ 75%) 40lb
(did an extra set trying to correct form)
WOD “Fore!”
4 min each station, for reps
Clean & Jerk (135/95# or 65%) 35lb
Reps: 29… about half way through, I realized I was actually doing SQUAT cleans :/ … so yeah… next time I’ll…not do that
Rowing (cal)
Cal: 38
Burpees
Reps: 31
TOTAL: 98
Cashout
Couch stretch, 3 each leg 20 sec
QOD: It was about a month ago, March 24th. The WOD was an AMRAP of 21 double unders, 15 air squats and 9 KBS, rest 2 mins then repeat. I made a rookie mistake of eating right before coming and regretted it near the end… needless to say I’ve learned from that one.
WU + 250m row
Hang squat clean
90-90-105-105-105
WOD Rx’d: 104 reps (20 C+J, 50 cal and 34 Burpees)
QOD: November 3rd, 2009. 25 squats, pushups, pull up & situps, then 50 of each, then 75 of each. I scaled it down to 20,30 and 40 reps and did not finish in the 25 min timecap. Would love to try this again!
My first WOD was in June of 2009. I think it was “Mary”. I only remember the handstand pushups and back then we used a contraption of rubberbands for scaling the handstand pushups. It was just me and Jane Messervier in the class. It was love at first sight (with crossfit, not with Jane LOL)
In Case of Emergency, Break Glass
Every cft’er should put their first CFT journal behind glass ready to be retrieved in case of a motivation emergency brought about by doubt, fatigue or plateau.
My first wod was a running wod and it’s a miracle I ever returned
Hi! I signed up for this wordpress thing just so I could press the “Like” button! … I thought you should know!
Your posts always make me smile
Great post, Heather!
Same to you Ryan! haha!
Awesome post Heather – made me smile and nod in agreement
MOB – WUx1
Handstand walk – 55 (my goal is to walk from the back garage door and make it through the plastic/rubber flaps at the front of the gym.)
Strength – Hang Squat Cleans x3
1 set Warmup – 95#
2 sets – 110# Felt very light, I miscalculated
1 sets – 135#
2 sets – 145#
“FORE!”
4 min at each station:
Clean and Jerks (110#) – 24
Rowing (cal) – 57
Burpees – 50
total 131
First WOD was Sept 2012. I don’t remember exactly what it was but I remember there were weighted lunges and they were ugly and Kevin took weight off mid WOD and then they were less ugly.
Strength – Hang Squat Cleans x3
2 sets – 95#
3 sets – 115#
“FORE!”
4 min at each station:
Clean and Jerks (95#) – 23
Rowing (cal) – 47
Burpees – 37
total 107
20 Wall Balls @ 25#
QOD:
August 30, 2012
“Sled Drag 100m, 45#, 90#
WOD “Jack”
AMRAP in 10 minutes
10 Push Press (45#)
10 Kettlebell Swing (25#)
10 Box Jump (12″)
Score: 4 rounds + 6 push press”
I still remember the sled pulls vividly. I would completely destroy that workout now with those weights and height on the box jumps but at the time it felt like death. I LOVE CROSSFIT!
My first WOD was on Oct.10/2008. It was 15 Back Squats, 10 ‘singles, 50 Wallballs. I only got 30 wallballs completed. I wrote in my journal that Kevin gave me a Crossfit Grandma article and it was very motivating. Five years later the Grandma article came true.
Strength – Hang Squat Cleans x3
2 sets @ 65% – 135#
3 sets @ 70% – 155#
“FORE!”
4 min at each station:
Clean and Jerks (135#)
Rowing (cal)
Burpees
total 129 RX
I loved this workout I really hope there’s more in the future.
Patrick and Amanda you both are super trainers and are always good at yelling at us when we need it most.
QOD — First WOD was waaaaay back September 23, 2009. It was 3 rounds of max push ups, chin ups, and OHS. Rounds were — 24/9/8, 9/8/4, 8/6/5.
1st WOD was February 10th, 2011:
5-10-15-10-5
Hang Power Cleans
Box Jumps (pink box) I didn’t know how scared I was of jumping until that day.
It was so tough that my next class was on March 3rd; it took me almost a month to come back and an email from Kevin offering my money back LOL!! THANKS COACH!! Glad you sent it 🙂
HAHA I didn’t know this story!!! Funny!
P.S. I’m so glad he was able to persuade you to come back 🙂
I remember in the beginning Elba, you didn’t come very often.. didn’t come regularly until Trent joined. I’m SO glad you stuck with it!!!
mobility
wu x 1 & 250m row
group wu
Hang squats clean – [email protected]%= 25#
[email protected]%=35#
WOD : FORE
4min each stations
Clean & Jerk 25# = 25 reps
Rowinf for cal = 43
Burpees = 27
Total reps = 95
I love seeing yours & Gilles’ posts Rachel, I miss you guys!
This was my first workout back in December of 2006 – http://www.crossfit.com/mt-archive2/001550.html
I didn’t finish it 🙁 But it got me started on the CF journey 🙂
What a terrific picture of Patrick and Amanda!
QOD: October 31, 2012.
40 squats, 5 push press, 30 squats, 10 pp, 20 squats, 15 pp, 10 squats. On all squats, I had to touch my posterior on a 12″ box with a 45 and 10 pound plate.
Every time I am coached by Patrick and we have squats in the WOD, we laugh about those early squats. It is fun to look back. 🙂
Love this picture. Pat and Amanda, you are a power couple. Happy that crossfit has brought you both in my life. 🙂 Beautiful people inside and out.
QOD – it was a Tabata style WOD in Kevin’s living room. Pull-ups on the rings, push-ups and something overhead with a pipe filled with water. My arms were dead.
Hang squat cleans (3) 85-85-100-100-100
WOD : FORE
4min each stations
Clean & Jerk 80lbs= 26 reps
Rowing for cal = 42
Burpees = 58
Total -126
Thanks Gilly, you have no idea how happy I am to have you in my life as well!! I feel very lucky!
Mobility & WU +250m Row
Group WU/mobility
Hang Squat Clean
2 sets @65% — 75#
3 sets @75% — 85#
WOD: “Fore!”
4 Min at each station:
-Clean & Jerks @ 65# = 28
-Row (Calories) = 45
-Burpees = 56
Total Reps = 129
Cashout: Couch Stretch
Great class coach Maria!!! Thanks
Pleade cancel my 545. Im still at work and Kevin is on an airplane! Thanks!
Got it
Please cancel my 545
Got it
My first actual WOD after doing the prep course in May was June 17/13. It was 6x 200m sprints and I thought okay, this isn’t so bad…..then I got to the third round and pulled my hamstring. Kevin suggested heat so I went directly to Shoppers and bought a heat pad and sat on it all the way to Elgin….it hurt so bad I thought I would die. But it worked and the next day it was miraculously fine! I have since worked on my sprints and it has drastically improved my longer distances.
Mob, WUx1 + 250m row
Strength – Hang Squat Cleans x3
2 sets @ 80#
3 sets @ 95#
“FORE!”
4 min at each station:
Clean and Jerks (80#) – 20
Rowing (cal) – 52
Burpees – 31
Total: 103
Cashout – couch stretch
3x farmers carries (40m @ 2×70# KB)
Awesome class, Maria!!!
QOD – first WOD was the prep class on February 19, 2013 (burpee sandwich!). First “regular” class was March 25 – amrap 7 mins single unders, with 2x increasing burpees every miss. Ended up with 125 singles and 30 burpees.
Hang Squat Clean
3x (65,65,75,75,75, 75) did an extra for practice
WOD: FORE
4 min. At each station:
Clean and Jerk at #65
Rowing for cal.
Burpees
Total: 126
Great job everyone and especially Maria for an awesome first coaching class! Congrats!
mobility
wu x 1 & 250m row
group wu
Strength – Hang Squat Cleans x3
2 sets – 75#
3 sets – 85#
WOD: “FORE!”
4 min at each station:
Clean and Jerks (70#) – 20
Rowing (cal) – 43
Burpees – 42
total: 105
Only got 3 sets in my strength, got sidetracked. I’ll redo them in Sunday’s lab.
WOD with 85#: 103 reps (I think)
Fun class today!! Thanks Maria!!
WUx1 + 250m row
Strength – Hang Squat Cleans x3
2 sets @ 115#
2 sets @ 1355#
1 set @ 155#
“FORE!”
4 min at each station:
Clean and Jerks (135#) – 23
Rowing (cal) – 50 (I couldn’t catch my breath)
Burpees – 44
Total: 117
mob wux1
group mob wu
hang squat clean
105-105-125-125-125
WOD Fore
4 min each station
clean & jerk 105# -25
rowing (cal)-41
burpees-53
total 122
first WOD Nancy
scale 3 round 200 m run 15 OHS
nice picture Pat and Amanda
miss you in the morning Amanda
– Mob
– WUx1
– 250m row
– Group WU
Hang squat clean x3
95-95-110-110-110
WOD: FORE!!!
4 min of…
– Clean & Jerk @ 95# – 18
– Rowing: 68 cal
Burpees: 42
Score: 128 … Disappointed with my C&J, could have kept a faster pace, but happy with everything else! Thanks for the encouragement during the burpees Joey, I’m sure you squeezed a few more reps out of me!
QOD: First WOD was April 17th 2013. 4x 400m sprints. Given that running was about the only exercise I’d done before crossfit it wasn’t so bad! … My 2nd WOD wiped me out for a few days though :O I love flipping back to the first few pages of my book from time to time, it blows my mind how far I’ve come in the past year!
Hang Squat Cleans 3x (65% and 75%)
1 set @ 50# – felt too light, so I went up in weight.
1 set @ 55#
3 sets @ 65#
WOD “FORE!”
4 min each of:
Clean & Jerk (65% = 50#) – 27
Calorie Row – 50
Burpees – 40
Total 117 reps
My first WOD was June 23rd, 2013. It was 21 Thrusters and a 400 m run I believe…!
Wu + 500m row
Group wu
Strength hang squat cleans
60×3,60×3,70×5, 75×3
*then Amanda added weight and I was not allowed to look, won’t lie, scary!!!
80×3,85×3! 15PR!!!
Not knowing weight really does work, thanks Amanda you rock, and I love ya!
WOD
4mins each station
Clean & Jerk @65
Rowing for cal
Burpees
Score 123
Thanks Maria, great class!
First WOD
Dec 19th 2012
Strength -Front squat 35lbs!
WOD
3rounds of
15 over head bar lunges @ 15lbs
15 K2E which I did toes to post!
Progress… Absolutely. I think I need to look back in my book more often.
Thanks for having me back for a WOD!
Miss you all,
Congrats on your PR – you did the work, I just helped you get out of your own way. 😉 Happy to see you today I have missed you! And great job on the wod!
It was great seeing you today!! Great Job on your PR!!!
Nice to see you today!
Mobility and Warm Up
Hang Squat Clean 5×3
135-135-155-155-155
“Fore!” Rx: 147
22 C&J
64 Calories
61 Burpees.
That hurt just right 🙂
Fun class! Always a good energy on Fridays.
Mobility
WU X 1 + 250m Row
Hang Squat Clean X 3
145-145-165-165-165
WOD – Fore Rx’d
C&J = 22
Row = 42 calories
Burpees = 26
Total = 92
Pulled something in my back on first C&J that wasn’t painful just more of an annoyance.
First WOD back after 11 days off.
QOD – First WOD on January 25/2012
7 rounds
3 Cleans @ 85#
4 HSPU scaled to 12 pushups
Cleans were fun but push ups were brutal, last 4 rounds done from knees.
Thanks for the great class tonight Chantal!!
Great picture of two super coaches/athletes/crossfitters!!
Mobility and Wu x 1
Group mobility and Wu
Strength hang squat cleans x 3
175/175/205/205/205
Felt great tonight, still going a little wide on the landing.. Sorry Chantal! Still working on hip Mobility..
Wod: ”FORE”
4 min each station
Clean and jerk @ 135
Row for calories
Burpees
35/58/52
145rx.
May have overpaced the burpees a bit. Clean jerks went perfect, row sucked…
Great class Chantal, and great work everybody!
My first prep class Wod was July 24, 2012
3 rounds
5 push ups
5 sit ups
5 squats
Run 400m
Repeat first 3 rounds
Time was 6:06, I actually puked on my way back from the 400m run, ran into the washroom washed my face and hands and finished the Wod… I was hooked! Amanda was coaching and Pat was there they made sure I got to sign the wall!
Also I miss having coach Amanda for some of my classes!
Nice score! Did you note the time on your 30th C$J? That would be a good “Grace” score 🙂
1.2km run
Mobility
WU x1 (‘attempting’ toes to ring in wu now)
Group mobility
Hang squat clean (3 x5)
85-85-95-95-95
“Fore”
4 min at each station
Clean & Jerk @ 75#
Row (cal)
Burpees
Total: 115
mobility
wu x 1 & 250m row
Group WU
Hang squats clean – [email protected]%= 55# [email protected]%=65#
WOD : FORE
4min each stations
Clean & Jerk 45# = 32
Rowing for cal = 54
Burpees = 54
Total reps = 140
Mobility and Warm Up
Hang Squat Clean 5×3
135-135-155-155-155
“Fore!” Rx:
23 C&J
33 Calories( counter stopped at 15 2 times)
60 Burpees.
Score–> 116 reps
Mob + Wup x 1 + 250m row
Group Wup
Hang Squat Cleans:
3-3 @ 65% = 55lbs
3-3-3 @ 75% = 65, but went back down to 60lbs
WOD: Fore!
4 min each station for reps
clean and jerks (65%) 55lbs = 19
Rowing for Cal = 43
Burpees = 46 (need to pace these better)
Total = 108 (wish I hadn’t squat clean the first two reps of the clean and jerks 🙁
QOD: I consider my first WOD my drop in session. Made the mistake of haviunf oatmeal about an hour before – things went well until I had about 3 ring rows left – nearly lost my lunch. Was ready to join up right there and had no cash on me. It took over a year and Julie Silliker to surprise me with the down payment on a prep course for Christmas (I guess I talked a lot about CF) – best gift ever from my best friend. After the prep course, my first WOD with a regular class was on Feb 11/13 and was Death by Clean and Jerk which I did using 35lbs. 1 rep max for CL is now 85lbs and I am happy with the gains I have made and happier that each class is still a challenge for me.
Great pic Amanda and Pat! You two are a great couple and really great coaches.