I also shoveled for around 15 minutes, felt like another WOD.
Michelle
Super fast Vincent!
Patrick
WUx2
Daily Squat to 220
Deadlifts 5×135 – 5×155 (still trying to heal lower back)
WOD as Rx’d: 12:24
Pretty happy with the result considering the weight was 71% of my max.
QOD: Crossfit has insipired to try SO MANY things, I don’t even know where to begin. Not just try new things, but also the way I approach them. For example, when I had my training for my current job (Install & Repair for BellAliant) I was the only person in the group who had no problem climbing up the poles. Everybody else started with fear and anxiety. I’m pretty sure I owe crossfit for feeling so confident.
Other things I probably wouldn’t do if it wasn’t for crossfit:
– Hiking
– Geocaching
– Gymnastic moves I used to only see on TV
– House work (big projects)
– Swimming (I was never a good swimmer)
– Kayaking
– Running Long distance
– Eating fresh and healthy food
Dead Lifts x 5
100 110 120 145 (160 ran out of time to do last set.)
WOD: 15-12-9-6-3
– Squat Cleans @ 100# for first 15 reps and 6/12reps then lighten the load to 95#
– Bar facing Burpees
Time: 14:55.
Leg strength is by far my biggest weakness. I have overcome a lot of skills like pull-ups and push jerks since starting back in Aug, and I’m well on my way with other skills like ring dips, and even a little bit of hand stand push ups. The lack of proper sleep for the last 1.5 weeks hasn’t helped. But I know what must be done, and that is don’t give up, I’ll turn these tooth picks legs into chop sticks soon enough..haha.
QOD: Really paying attention to foods and how they interact with my body. Crossfit has spiked my interest to do more research on over all health and eat better.
Greg Mac
WU x 2
Cleans x 5
75-85-95-110-120
WOD:
15-12-9-6-3
Squat Cleans (85#)
Bar Facing Burpees
Time: 10:33
Maria
WU x 2
Strength Deadlifts 5′s
95-105-115-125
WOD
15-12-9-6-3
Squat Cleans at 55 #
Bar Facing Burpees
time: 11:46
QOD: I never would have tried to give up bread, grains and sugar if not for Crossfit and now I can’t go back (very happy for that) I never would have tried to run a 5k or a10k for that matter, handstand pushups..the list goes on and on 🙂
Kevin
Daily Squat to 275
WOD (Callout #6 from Jason Fleming)
Tabata P.cleans (135#)
53 reps
3 minute rest
Tabata Snatch (95#)
26 reps
Total = 79
Joanna
Squat to 165#
Wod @ 95#
12:58
Thought that was going to take me much longer than it did. I never thought I would compete at any sport but competing at regionals last year was pretty amazing. The Hopper would have been way out of my comfort zone pre-Crossfit. Heck, even one of our daily WODs would have been way out of my happy place before. CrossFit has not only given me physical strength but also the mental strength to believe in myself and that I can do these things. I can lift heavy weight, stand on my head and squat on 1 leg 🙂
Strength X 5
Cleans 40-45-50-55-65
WOD
15-9-3
Squat Cleans (45)
Bar Facing Burpees
Kevin cut down the numbers so my legs would survive. My legs thank you.
QOD I never thought I would do any exercise except walk or swim. Crossfit has made me an addict to exercising. It has also drastically changed the way I eat. Crossfit inspired me to have the confidence to go to Certification and enter the Hopper.
Darsey
It inspired me to sign up for the No Bread Challenge.
Also I would have never asked my wife to make me Meatza or Spaghetti Squash before. Although I could only eat the former, at least I tried both.
I also don’t think I would have ever tried a HSPU, if it weren’t for crossfit members/trainers showing me how to do them.
Michelle
Strength: OHS x 3 35-40-45-50-55
WOD
15-12-9-6-3
Squat Cleans at 55 lbs
Bar Facing Burpees
time: 13:27 (I think, forgot my book)
Great WOD! Happy weekend!
Amanda
Strength: Deadlifts
1x 125-145-165-185(f)-175(f)-175(f). WTF. My max is 205#, I did 5 reps of 175# last week, and I couldn’t budge 175# off the floor this morning ONCE.
I screwed up my weight, it was supposed to be 70#. I didn’t clue in until after the wod that I was using a 35# bar instead of 45#. Really frustrating morning at the gym for me, although it wasn’t all a write-off because I really liked the workout.
QOD: Paleo.
Mario
QOD: Signing up for a 5K run at the Legs for Literacy event on a whim 2 days before the race.
natacha
WU x 2
deadlifts 5RM: 155#
WOD with 75#: 13:37… wow that felt heavy… kept thinking I should drop some weights but glad I finished it like that… thanks all for the encouragements…
QOD: I have to say Paleo. It is the foundation for helpng me improve at Crossfit and
everything else life has to throw at me.
Have a geat weekend fella CrossFitters!
Mario
Mobility, Back exercise, Wrist warm-up
WU “B” x3 (Good Morning, Ring Dips*, Back Extensions, Doubles, Samson)
*Dips= 3setsx10reps unbroken (old goal I had forgotten about…) 😀 Yay!
Practice skipping:
– Doubles: AMRAP 10 mins = 61… (93 yesterday) 🙁
– Singles: 1 set, max reps = 172 (PR 32 reps)
Daily Squat to 286#
Push Press 5RM: 115-125-135-145**
**Stopped here, wrist were feeling good but didnt want to push it.
WOD: 15-12-9-6-3
– Squat Cleans (135# for 15s & 12s, 115# rest)
– Bar Facing Burpee
Felt very sluggish throughout the first 3 rounds of the WOD. Wrist started feeling better around the end of the 12s. Back got tired during the 12s, switched to 115#, didn’t get worst after that. Near the end, legs were fck’d. Wanted to quit this one sooooo bad, been a while since a WOD made me feel like that. Glad I finished tho. Small victories!
Good job everyone, thanks Marcel for coming to my corner when you were done! Encouragement helped a lot!
And now… boy am I starving!!
Mario
WOD = 19:04
Corinna Rodgers
Good job on finishing this one Mario!
Lora
Congrats on finishing Mario! Leg killer for sure!
Marcel
Anytime Man, been there lots of time myself, good push!
Pierre
Snatch 5rm –> 85-95-105-120 (pr for reps)
WOD with 135# –> 10:30
I love those kind of workouts.
Mario
Wow nice job man!
Jeff S
You knock this one out Pierre.. Nice time!
Corinna Rodgers
Nice work Pierre! You killed this one!
Lora
Awesome job! Holy crap! Must have been fired up from your good news today 😉
Strength: Back squat x 3
135-160-180-200-210
WOD
15-12-9-6-3
Squat Cleans at 115lbs
Bar Facing Burpees
time: 10:06
Great WOD coach, an ass kicker on the legs all week!!
Have a great weekend everyone
Kick ass in Texas Johnny G!!
Lora
Well done Jeff! Another great result. Must be all the great food I’m cooking for you….hahaha!
Bender
Perhaps an extra spot at the table for this growing boy?
Jeff S
I’m not sure we could afford to feed ya big fella but you’re always welcome!! Have a good weekend!!
Lora
WU x 2
(ring pushups in 2nd round)
Back squat (x5)
135-160-180-200-210(PR reps)
WOD as Rx
15-12-9-6-3
Squat cleans @95#
Bar facing burpees
Time = 11:59
WOW that was a tough one. My legs were dead after back squats and the first couple of rounds of squat cleans were brutal.
Cashout – hip stretching
Jeff S
Nice work Lora, you did great and rx d to!
Corinna Rodgers
Awesome job as Rx Lora! I totally agree with you about the squats being brutal tonight!!!
Shannon
WU x 2
Strength- overhead squats
15-25-35-45-55(f)-45-55
Helped to go down in weight, get the form right then go back and complete 55#. Thank you again Kevin.
WOD # 65
Time: 11:19
First week of 5 crossfit workouts and my body was begging to stop! Very happy I pushed through It 🙂 tough WOD!
Nice work! But don’t underestimate the power of rest days. Give yourself a chance to recover.
Shannon
I am taking tomorrow off for sure 😉
Heidi
WU x 2
Push Jerks x 5:
60-70-75-85-95
WOD with 70# squat cleans
Time = 12:17
QOD: Lifting weights of any kind. This is something I would not have had the first clue about before cross fit….well except arm curls….I had those nailed!
Happy weekend everyone!
Marcel
WU x 2
Push Jerk x 3
95-115-125-135-145
WOD with 105 lbs (should’ve been 115 lbs…Oops!)
Time — 12:19
As a good husband I left my wife finish first 🙂
Jeff S
You are a good man marcel.. And Heidi would probably say its the first time! Lol
….HOLLY WOD!!!!
I think this was the hardest one I did so far…My legs were already JELLO since Wednsday’s WOD… SO PROUD I finished it!!
Thank you so much Marcel for staying by me when you were done and pushing me till the end!!! Im not sure if I could of finish this one alone!!
Squat cleans @35
Bar facing burpees35lbs
Time: 15:30
Great Job 6:30 crew!! 😀
Hannah
Eat healthier…
wu x 2
front squat: 65, 75, 85, 95, 100 (fail, did only 4 not 5)
55 lbs., maybe too heavy? This took me more than 19 minutes. Really appreciate support from 4:15 class. Definitely would not have finished if I had been solo. I love Crossfitters!
Heather S
wu x 2
Strength: Pushjerk 5’s
65-75-85-95-105 (last one was ugly :))
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…
WUx2
Shoulder Press x 5
45-55-65-75-80(4)
WOD: 15-12-9-6-3
– Squat Cleans @ 85# (65% of my max)
– Bar facing Burpees
Time: 10:12
I also shoveled for around 15 minutes, felt like another WOD.
Super fast Vincent!
WUx2
Daily Squat to 220
Deadlifts 5×135 – 5×155 (still trying to heal lower back)
WOD as Rx’d: 12:24
Pretty happy with the result considering the weight was 71% of my max.
QOD: Crossfit has insipired to try SO MANY things, I don’t even know where to begin. Not just try new things, but also the way I approach them. For example, when I had my training for my current job (Install & Repair for BellAliant) I was the only person in the group who had no problem climbing up the poles. Everybody else started with fear and anxiety. I’m pretty sure I owe crossfit for feeling so confident.
Other things I probably wouldn’t do if it wasn’t for crossfit:
– Hiking
– Geocaching
– Gymnastic moves I used to only see on TV
– House work (big projects)
– Swimming (I was never a good swimmer)
– Kayaking
– Running Long distance
– Eating fresh and healthy food
Impressive time Patrick!!!
Nice work Pat and I love your response to the QOD…smiles..
Nice job on the WOD!
Well done Patrick! WOW!
Very impressive doing this WOD as Rx’d Pat!
WU x 2
Strength 5’s
55-65-70 (stop after 70 (coach recomendation, my right shoulder has been bothering me lately)
WOD
15-12-9-6-3
Squat Cleans at 55 lbs
Bar Facing Burpees
time: 13:17
Good one 🙂
WUx2
Dead Lifts x 5
100 110 120 145 (160 ran out of time to do last set.)
WOD: 15-12-9-6-3
– Squat Cleans @ 100# for first 15 reps and 6/12reps then lighten the load to 95#
– Bar facing Burpees
Time: 14:55.
Leg strength is by far my biggest weakness. I have overcome a lot of skills like pull-ups and push jerks since starting back in Aug, and I’m well on my way with other skills like ring dips, and even a little bit of hand stand push ups. The lack of proper sleep for the last 1.5 weeks hasn’t helped. But I know what must be done, and that is don’t give up, I’ll turn these tooth picks legs into chop sticks soon enough..haha.
QOD: Really paying attention to foods and how they interact with my body. Crossfit has spiked my interest to do more research on over all health and eat better.
WU x 2
Cleans x 5
75-85-95-110-120
WOD:
15-12-9-6-3
Squat Cleans (85#)
Bar Facing Burpees
Time: 10:33
WU x 2
Strength Deadlifts 5′s
95-105-115-125
WOD
15-12-9-6-3
Squat Cleans at 55 #
Bar Facing Burpees
time: 11:46
QOD: I never would have tried to give up bread, grains and sugar if not for Crossfit and now I can’t go back (very happy for that) I never would have tried to run a 5k or a10k for that matter, handstand pushups..the list goes on and on 🙂
Daily Squat to 275
WOD (Callout #6 from Jason Fleming)
Tabata P.cleans (135#)
53 reps
3 minute rest
Tabata Snatch (95#)
26 reps
Total = 79
Squat to 165#
Wod @ 95#
12:58
Thought that was going to take me much longer than it did. I never thought I would compete at any sport but competing at regionals last year was pretty amazing. The Hopper would have been way out of my comfort zone pre-Crossfit. Heck, even one of our daily WODs would have been way out of my happy place before. CrossFit has not only given me physical strength but also the mental strength to believe in myself and that I can do these things. I can lift heavy weight, stand on my head and squat on 1 leg 🙂
You’re killing everything lately Jo!
Thank you 🙂
That’s true. Keep it going
Nice work on the WOD Joanna…it was tough!
Strength 5 x push press
65-75-85-95-100
WOD @ 75#
14:48, that was a good one!
Strength X 5
Cleans 40-45-50-55-65
WOD
15-9-3
Squat Cleans (45)
Bar Facing Burpees
Kevin cut down the numbers so my legs would survive. My legs thank you.
QOD I never thought I would do any exercise except walk or swim. Crossfit has made me an addict to exercising. It has also drastically changed the way I eat. Crossfit inspired me to have the confidence to go to Certification and enter the Hopper.
It inspired me to sign up for the No Bread Challenge.
Also I would have never asked my wife to make me Meatza or Spaghetti Squash before. Although I could only eat the former, at least I tried both.
I also don’t think I would have ever tried a HSPU, if it weren’t for crossfit members/trainers showing me how to do them.
Strength: OHS x 3 35-40-45-50-55
WOD
15-12-9-6-3
Squat Cleans at 55 lbs
Bar Facing Burpees
time: 13:27 (I think, forgot my book)
Great WOD! Happy weekend!
Strength: Deadlifts
1x 125-145-165-185(f)-175(f)-175(f). WTF. My max is 205#, I did 5 reps of 175# last week, and I couldn’t budge 175# off the floor this morning ONCE.
WOD:
15-12-9-6-3 reps
Squat Cleans (60#)
Bar-facing Burpees
T = 12:27
I screwed up my weight, it was supposed to be 70#. I didn’t clue in until after the wod that I was using a 35# bar instead of 45#. Really frustrating morning at the gym for me, although it wasn’t all a write-off because I really liked the workout.
QOD: Paleo.
QOD: Signing up for a 5K run at the Legs for Literacy event on a whim 2 days before the race.
WU x 2
deadlifts 5RM: 155#
WOD with 75#: 13:37… wow that felt heavy… kept thinking I should drop some weights but glad I finished it like that… thanks all for the encouragements…
have a nice one!
Deadlift x 5 -> 75-90-110-125-140×10 (amrap)
WOD @ 55# – 14:15
WUx2
Shoulder Press x 3
85-95-105-115-120
WOD: 15-12-9-6-3
– Squat Cleans @ 95#
– Bar facing Burpees
Time: 11:03
I felt that one, I thought my heart was going to jump out of my chest.
Back Squat – 5R
135-155-185-210
WOD (Rx’d @ 135#) —> 14:06
That was very tough but an awesome WOD at the same time.
Congrats on doing as Rx. Tough WOD is right!
Strength clean (3s)
85-95-105-115-130
Wod 15-12-9-6-3
Squat cleans(95#)
Bar facing burpees
Time: 9:15
WUx2
Shoulder Press
95X5 115X5 120×5 95×5
WOD 120#
10:48 I think.
Could not make it in tonight so did a WOD from home.
MOB
WU X2
Strength: Bench Press X 3
65-75-85-95-105-115-120-125-130(x2)-135(x1)
5 Rounds
10 Paralette push ups
10 Paralette Dips
10 KBS (35#)
T:6:35
Beep test with phased class today. Score 10.3
WU x 2
Strength: Squat Cleans x 1
Practiced getting underneath the bar: 95-110-125-135
WOD @ Rx 95 lbs
Time: 12: 19
Tough, but awesome WOD! My quads are just toast after this week of WOD’s.
Nice time Corinna. Was there a day that it wasn’t legs this week?
That should read physed clas and not phased class..smiles..
Great job!
great time for Rx!
Nice job on the rx corinna
Great work Corinna! That was hard enough without a BEEP test first…crazy girl 😉
WUx2
Strength – Push Press X3
95-115-135-145
then focused on proper form.
135-135-135
between sets did some pistols.
WOD:
15-12-9-6-3 reps
Squat Cleans (115#)
Bar-facing Burpees
Time –>10:56
Another great one!
Superb job 5:30!
QOD: I have to say Paleo. It is the foundation for helpng me improve at Crossfit and
everything else life has to throw at me.
Have a geat weekend fella CrossFitters!
Mobility, Back exercise, Wrist warm-up
WU “B” x3 (Good Morning, Ring Dips*, Back Extensions, Doubles, Samson)
*Dips= 3setsx10reps unbroken (old goal I had forgotten about…) 😀 Yay!
Practice skipping:
– Doubles: AMRAP 10 mins = 61… (93 yesterday) 🙁
– Singles: 1 set, max reps = 172 (PR 32 reps)
Daily Squat to 286#
Push Press 5RM: 115-125-135-145**
**Stopped here, wrist were feeling good but didnt want to push it.
WOD: 15-12-9-6-3
– Squat Cleans (135# for 15s & 12s, 115# rest)
– Bar Facing Burpee
Felt very sluggish throughout the first 3 rounds of the WOD. Wrist started feeling better around the end of the 12s. Back got tired during the 12s, switched to 115#, didn’t get worst after that. Near the end, legs were fck’d. Wanted to quit this one sooooo bad, been a while since a WOD made me feel like that. Glad I finished tho. Small victories!
Good job everyone, thanks Marcel for coming to my corner when you were done! Encouragement helped a lot!
And now… boy am I starving!!
WOD = 19:04
Good job on finishing this one Mario!
Congrats on finishing Mario! Leg killer for sure!
Anytime Man, been there lots of time myself, good push!
Snatch 5rm –> 85-95-105-120 (pr for reps)
WOD with 135# –> 10:30
I love those kind of workouts.
Wow nice job man!
You knock this one out Pierre.. Nice time!
Nice work Pierre! You killed this one!
Awesome job! Holy crap! Must have been fired up from your good news today 😉
Well that makes up for yesterday’s WOD. 🙂
Strength: Back squat x 3
135-160-180-200-210
WOD
15-12-9-6-3
Squat Cleans at 115lbs
Bar Facing Burpees
time: 10:06
Great WOD coach, an ass kicker on the legs all week!!
Have a great weekend everyone
Kick ass in Texas Johnny G!!
Well done Jeff! Another great result. Must be all the great food I’m cooking for you….hahaha!
Perhaps an extra spot at the table for this growing boy?
I’m not sure we could afford to feed ya big fella but you’re always welcome!! Have a good weekend!!
WU x 2
(ring pushups in 2nd round)
Back squat (x5)
135-160-180-200-210(PR reps)
WOD as Rx
15-12-9-6-3
Squat cleans @95#
Bar facing burpees
Time = 11:59
WOW that was a tough one. My legs were dead after back squats and the first couple of rounds of squat cleans were brutal.
Cashout – hip stretching
Nice work Lora, you did great and rx d to!
Awesome job as Rx Lora! I totally agree with you about the squats being brutal tonight!!!
WU x 2
Strength- overhead squats
15-25-35-45-55(f)-45-55
Helped to go down in weight, get the form right then go back and complete 55#. Thank you again Kevin.
WOD # 65
Time: 11:19
First week of 5 crossfit workouts and my body was begging to stop! Very happy I pushed through It 🙂 tough WOD!
Nice work! But don’t underestimate the power of rest days. Give yourself a chance to recover.
I am taking tomorrow off for sure 😉
WU x 2
Push Jerks x 5:
60-70-75-85-95
WOD with 70# squat cleans
Time = 12:17
QOD: Lifting weights of any kind. This is something I would not have had the first clue about before cross fit….well except arm curls….I had those nailed!
Happy weekend everyone!
WU x 2
Push Jerk x 3
95-115-125-135-145
WOD with 105 lbs (should’ve been 115 lbs…Oops!)
Time — 12:19
As a good husband I left my wife finish first 🙂
You are a good man marcel.. And Heidi would probably say its the first time! Lol
I was not so forgiving for my wife today 🙂
wux2
Overhead Squats x 5 – 15-20-25-30-35
….HOLLY WOD!!!!
I think this was the hardest one I did so far…My legs were already JELLO since Wednsday’s WOD… SO PROUD I finished it!!
Thank you so much Marcel for staying by me when you were done and pushing me till the end!!! Im not sure if I could of finish this one alone!!
Squat cleans @35
Bar facing burpees35lbs
Time: 15:30
Great Job 6:30 crew!! 😀
Eat healthier…
wu x 2
front squat: 65, 75, 85, 95, 100 (fail, did only 4 not 5)
15-12-9-6-3 reps
Squat Cleans (135/95#)
Bar-facing Burpees
55 lbs., maybe too heavy? This took me more than 19 minutes. Really appreciate support from 4:15 class. Definitely would not have finished if I had been solo. I love Crossfitters!
wu x 2
Strength: Pushjerk 5’s
65-75-85-95-105 (last one was ugly :))
WOD
15-12-9-6-3 reps
Squat Cleans (135/95#) @ 70#
Bar-facing Burpees
Time: 11:17
Thought the first round would never end – soooo glad this was descending!
Great work pushing through Leslie!
QOD: Roller Derby!!!
WU x 2
Push Jerk 1’s…..shoulder is still a bit sore
65-85-105-125F-115-115F…nervous of shoulder….
WOD
Squat Clean
Bar Facing Burpees
15-12-9-6-3
time 15:43….absolutely drained