First time doing a morning class……things are heavy in the morning.
WOD:
Pullups: 25-20-15-10-5 – “adjusted” to ring rows 😉
Med Ball Cleans: 5-10-15-20-25 @ 14#
Time: 8:33
Thanks Mario!
Chantal L.
Push Jerk (did spit)
95×5, 105×3, 115×3, 120×2, 125×2, 130×1 – Happy dance in my head to get the 130#, My inconsistency in the gym sometimes brings my hopes down to hit the target %, however this morning it went up pretty good 🙂
55# x 5, 60# x 3, 65# x 3, 70# x 2, 75# x 2, 80# x 1
Need to practice form. Weight was fine, form not so much.
WOD:
Pull-ups: 25-20-15-10-5 (scaled to ring rows)
Med Ball Cleans: 5-10-15-20-25 (14#)
Time: 8:40
Thanks Mario. Good job everyone!
Angela
Push Jerk
65×5, 70×3, 75×3, 80×2, 85×2, 90×1 (%)
80x 5, 85×3, 90×3, 100×2, 105×2, 110×1 (#)
Thanks for sharing the bar with me Heather S 🙂
WOD: RX
Pullups: 25-20-15-10-5
Med Ball Cleans: 5-10-15-20-25 @ 14#
Time: 14:40 or 14:30, I can’t remember….. I couldn’t see through the sweat and tears.
Thanks for the 7am class for cheering me on during the last set of MBC’s
Great picture!
Mobility and Wu x 2
Strength Push Jerk
135/ 165/ 185/ 205/ 215f
Push jerks are feeling crappy again… Need to get bar in a better path and get head through.
Wod
25-20-15-10-5 Pullups
5-10-15-20-25 med ball cleans
6:00 flat!
Got a surprise getting to Wod next to Kevin this morning, was great getting to race. Motivation to push a little harder.
Great class Mario and great work 6 amer’s!
This was a tough one!
Amanda
I would have have loved to watch that race. You guys are crazy fast, great job.
I think you broke Kevin. lol
Shane Hayes
Lol, it was fun!
Kevin
That would mean you have to come to a 6am. And as you said “I’m too old for that”. Isn’t that what you said?
I was right beside these two. I got splashed with quite a bit of testosterone! 🙂
Heidi
HA HA
Gillyon
STRONG WOMEN!!!
QOD
– My time at CFM
– Time outside (hiking, snowshoeing, camping, etc…)
– Time with my family
– Time with my friends (I have zero social life right now)
15th out of approximately 100 runners, I’m pretty happy with that although I sprinted past a 9 year old right at the end so I let my competitiveness get the better of me…
Trent would have taken 1st place for sure!
26:54 PR 41secs
Amanda
I LOL’d at the mental image of you sprinting past a 9 year old!
Nice work on the race, sounds like it was fun!
Kevin
Haha! Men will die for points!
Blake
If you let one 9-year old beat you… you might as well let them all.
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…
Love the pic! Looking good, ladies!
KB Jerks
45×5
50×3
53×3
60×2
70×2
80×1
WOD Rx’d
6:15
I think my tonsils are bleeding.
“Thanks” for the race Shane.
And 18 or 19 butterfly pull-ups unbroken in the first round (that’s a big PR).
LOL “thanks”
Nice job Kevin! That is SO fast!
Thank you also it was fun. I am hurting a bit, but it was fun! 🙂
What a great picture! Strong ladies at CFM!
Push Jerk
65×5, 70×3, 75×3, 80×2, 85×2, 90×1 (%)
75×5, 80×3, 85×3, 90×2, 95×2, 100×1 (#)
First time doing a morning class……things are heavy in the morning.
WOD:
Pullups: 25-20-15-10-5 – “adjusted” to ring rows 😉
Med Ball Cleans: 5-10-15-20-25 @ 14#
Time: 8:33
Thanks Mario!
Push Jerk (did spit)
95×5, 105×3, 115×3, 120×2, 125×2, 130×1 – Happy dance in my head to get the 130#, My inconsistency in the gym sometimes brings my hopes down to hit the target %, however this morning it went up pretty good 🙂
WOD with ring rows and 14# – 10:18. Gross.
Happy Friday!
“Gross”…..Agreed indeed.
Mobility
WU x 2
Group WU
Strength: Push Jerk
65%×5, 70%×3, 75%×3, 80%×2, 85%×2, 90%×1
55# x 5, 60# x 3, 65# x 3, 70# x 2, 75# x 2, 80# x 1
Need to practice form. Weight was fine, form not so much.
WOD:
Pull-ups: 25-20-15-10-5 (scaled to ring rows)
Med Ball Cleans: 5-10-15-20-25 (14#)
Time: 8:40
Thanks Mario. Good job everyone!
Push Jerk
65×5, 70×3, 75×3, 80×2, 85×2, 90×1 (%)
80x 5, 85×3, 90×3, 100×2, 105×2, 110×1 (#)
Thanks for sharing the bar with me Heather S 🙂
WOD: RX
Pullups: 25-20-15-10-5
Med Ball Cleans: 5-10-15-20-25 @ 14#
Time: 14:40 or 14:30, I can’t remember….. I couldn’t see through the sweat and tears.
Thanks for the 7am class for cheering me on during the last set of MBC’s
Third RX WOD this week 🙂
P. Jerk
95 x5
105 x3
115 x3
120 x2
130 x2
135 x1
WOD Rx – 9:05
Great picture!
Mobility and Wu x 2
Strength Push Jerk
135/ 165/ 185/ 205/ 215f
Push jerks are feeling crappy again… Need to get bar in a better path and get head through.
Wod
25-20-15-10-5 Pullups
5-10-15-20-25 med ball cleans
6:00 flat!
Got a surprise getting to Wod next to Kevin this morning, was great getting to race. Motivation to push a little harder.
Great class Mario and great work 6 amer’s!
This was a tough one!
I would have have loved to watch that race. You guys are crazy fast, great job.
I think you broke Kevin. lol
Lol, it was fun!
That would mean you have to come to a 6am. And as you said “I’m too old for that”. Isn’t that what you said?
Kevin!!
Awesome job!
I was right beside these two. I got splashed with quite a bit of testosterone! 🙂
HA HA
STRONG WOMEN!!!
QOD
– My time at CFM
– Time outside (hiking, snowshoeing, camping, etc…)
– Time with my family
– Time with my friends (I have zero social life right now)
WUx2
Group Mob
Push Jerk
105×5-115×3-125×3-130×2-140×2-150×1
WOD as Rx’d
Time–> 8:56
Great work morning crew!
Mobility
WU x 2
Group WU
Strength: Push Jerk
45# x 5, 50# x 3, 55# x 3, 60# x 2, 65# x 2, 70# x 1
WOD:
Pull-ups: 25-20-15-10-5 (scaled to ring rows)
Med Ball Cleans: 5-10-15-20-25 (8#)
Time: 9:26 (? need to check my book later…)
Thanks Mario!
Strength Push Jerks
Thanks for sharing the bar TL!
85 x5 90×3 100×3 110×2 115×1
WOD Rx = 7:58
Fun nooner!
QOD: Volunteering, giving back to the community. Learning a new language, guitar lessons.
WOD rx’d: 12:32
Fun wod. And a fun nooner.
QOD: coaching!
Jerks
135×5, 155×3, 170×3, 180×2, 190×2, 205×1
Wod RX
12:09
Push jerk
5×60
3×65
3×70
2×80
2×85
1×90
Wod @ 10#
Pull-ups 25-20-15-10-5
Med ball cleans 5-10-15-20-25
Time: 8:21
Good job ladies and great class Mario
Vacation WOD:
5k race on Castaway Cay
15th out of approximately 100 runners, I’m pretty happy with that although I sprinted past a 9 year old right at the end so I let my competitiveness get the better of me…
Trent would have taken 1st place for sure!
26:54 PR 41secs
I LOL’d at the mental image of you sprinting past a 9 year old!
Nice work on the race, sounds like it was fun!
Haha! Men will die for points!
If you let one 9-year old beat you… you might as well let them all.
It build character 🙂
That’s “builds”
Split Jerks
165 X 5
175-185 X 3
200-215 X 2
225 X 1
WOD with ring rows
Time – 10:28
Thanks for the class Steph
Nice Jeff. Did you push a little extra today? It was noticeable 🙂
Maybe just a little….lol.
Thanks for noticing 🙂
Mobility
WU x 2
Group WU
Strength: Push Jerk
80# x 5, 90# x 3, 95# x 3, 100# x 2, 105# x 2, 110# x 1
WOD:
Pull-ups: 25-20-15-10-5
Med Ball Cleans: 5-10-15-20-25 (14#)
Time: 12:14
Way to go Amy. You finished strong!
Push Jerk (split)
120×5
135×3
145×3
155×2
165×2
175×1
WOD Rx: 8:55
mob wux2
group wu
push jerk
105×5 115×3 125×3 130×2 140×2 150×2
WOD
pull up
25-20-15-10-5 ( ring row)
med ball clean
5-10-15-20-25 ( 20# )
time 7:56
MOB × 2
Group warmup
Strength: Push Jerk
45 × 5
50 × 3
55 × 3
60 × 2
65 × 2
70 × 1
WOD
Ring Rows
25-20-15-10-5
MBC @ 10#
5-10-15-10-5
9:23
QOD: I would like to find more time for creative endeavours.
Nice pic ladies! Thanks for sharing the bar Laura.
Push jerks
70(#(5)
75#(3)
80#(3)
85(2)
90(2)
95(1)
Wod rx’d: 12:43
What a squat loaded week!!
M+WUx2
Group WU
Push jerk
55lbx5 – 60lbx3 – 65lbx3 – 70lbx2 – 75lbx2
Med ball clean review
WOD
Pullups 25-20-15-10-5
Med ball cleans @ 25lb 5-10-15-20-25
Time: 10:02
Cashout: Prayer stretch 2x30sec
mob wux2
Arrived late missed group WU
KB Jerks
40 x 5, 45 x 3, 50 x 3, 53 x 2, 60 x 2, 70 x 1
WOD
pull up
25-20-15-10-5 ( ring rows one arm)
med ball clean
5-10-15-20-25 ( 10# )
time 10:02
WU x 2
Clean & Jerks
65 x 5
70 x 3
75 x 3
80 x 2
85 x 2
95 x 1
These felt good. I like this lift.
WOD:
Pull ups on ring rows & 10# med. ball clean
Time: 11:40
Looked bad on paper and delivered BIG TIME. Thank’s 6 a.m. crew for cheering me to the end. It was great motivation.