400m plate carry (20lb)
5:15 almost made it to 400m before my grip gave out , arms were burning for a bit after
Mike M
Bench press x5 x5
135×10
185×8
225x5x4
25 # 400 meter “run”
3:09
Sadly I’m equally as fast with or without the weights.
Melanie M
Have you ever had a surprise birthday party thrown for you?
Yes, and although I told the family I didn’t want a party, do they listen?? No, no they don’t! π
Bench Press x5
5 sets at 70%
I started with Paige and Cassie (45#, 55#?)then jumped over to work with Janet (60#?)
400m plate carry (25#)
I grabbed 25# and I really don’t know what I was thinking.. 6:50ish?
The class became a complete write off when I tweaked something between my shoulder blade and my spine during the spine roll (yes, really!) I went into survival mode, trying to move properly and breathing normal mode! Great
My posture has improved since then! π
Stacey
Bench Press x5
5 sets at 70%
35# – 45# – 55# – 55# – 55# – 55# – 55#
400m plate carry (10#)
Time:3:54 so not a PR
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…
Wu
Bench
5x5x70
#95 /115 /135 x5 warmup
#165x5x5
#175x5x1
#20 PR and
#30 PR on last set from 2016
400 m plate carry #25
Time 3:27
44 sec PR from 2016
Thanks Shane. Thanks for sharing the bar Mark and Mario.
Wu
Bench
5x5x70
#95 /115 /135 x5 warmup
#165x5x5
wasn’t sure of my previous weight, old PR was #165 x3, so I guess new PR.
though it was heavy!…
400 m plate carry #25
Time 2:32
Made it to the 200m mark without dropping, then had to put them down a few times, forearm burning.
Thanks for sharing the bar Greg and Mark
Great job this morning Mario. Big push.
Mobility
WU x 1 + 400m run
Bench Press x 5
5 sets at 70%
55-75-85-85-85-85# (thanks for the push Ang)
400m plate carry (25#)
Time: 3:57…not sure if it is a PR or not, didn’t write my time down last year π
50 synchronized burpees with Gilles.
QOD: Yes, I both love it and hate it.
Thanks Shane. Great job everyone!
Good job on bench this morning Kelly. 50 burpees good $out!
Have you ever had a surprise birthday party thrown for you?
Nope and that is perfectly OK as long as I get my German Chocolate Cake π
Bench Press x5
5 sets at 70%
155
400m plate carry (25#)
1:45 (prev 2:37)
1 Mile run – Thanks Laura for joining me!
Thanks Shane!
That is my absolute favourite cakeπ
1:45 wow !!!
MOB + 400m Run + Group WU & MOB
Bench Press x5
5 sets at 70%
WU – #95 – 115# – 135#
#165 – extra Doucette-set for fun – #175
400m plate carry (25#)
Time: 2:58
Nice job this morning Mark. We need to up the bench. Nice time on plate carry.
Mob + Wu + 400m run + group Wu
Bench: 35# x 5 (twice), 45# x 5, 55# x 5, 60# x 5
400m carry (10# each hand)
Time: 3:44
Not bad for my very first workout at CFM!
Nice job! π
Welcome! You did great!
Mob + WU + 400 m run + group WU
Bench Press
35 # x 5
55 # x 5
65 # x 5
5 @ 70 # x 5
400 m plate carry (10#) – 3:52 min
Happy Friday!
Mobility
WU x 1
Bench Press x 5
5 sets at 70%
Went by feel today
45-65-95-105-125
400m plate carry (25#)
(modified to hanging from pull-up bar)
Time–>2:05 did a few more hangs after that.
Thanks Shane!
Great job 6am crew!
Super happy to be back in the box.
Back feels a lot better at the moment than it did all week, needed that!
Nice to see you again Gabe. Well done today on the recovery. Nice work on the bench!
1st day back after 12 days off
WUx1
group wu/mob
Bench press x5 @ 170#
400 m plate carry #25 per hand
Time 3:01
PR of 5 seconds
Bench Press x5
5 sets at 70%
WU 55#
75# x 5 for 5 sets
400m plate carry (25# each hand)
No idea would rather not talk about it
Thanks Steve for pushing me.
Bench Press x5 *subbed DB Bench Press
5 sets at 70%
Used 25# DB
400m plate carry… 10# in one hand and a KB in the other, awkward but it worked.
Time: 2:42. Thanks Matt for the help with figuring some alternatives.
Fast running group in the 4pm class … wowza!
Bench Press 5×[email protected]#
400m w/ 2×25# plate carry (pinch grip) = 3:28
1 mile run NFT, kept comfortable unbroken pace
Pendlay Row x10
65-75-85-95-105-115-125-135#
EMOTM 16 mins, alternating
a) 8x Deadlifts @ 155#
b) 8x Hammer Strikes 8# (switch sides each set)
Bench press
55#, 65# warm up
75# x5 rounds
Plate carry
25# – came in the doors at 10:17. Dropped the weights on the freaking hill and they rolled away.
Lesson learned the hard way
Cashout walked 1 mile with Tara and BJ. Thanks ladies π
You were not alone today I struggled with that fun..grip killer. Good job taking it on and finishing it.
π
mob wux1 + 400 m run
bench press
close grip x 5
65-95-115-125
400 m plate carry
25#
time 3:54
50 synchro burpees with Kelly
Open gym = back to my barbell!
Snatch:
Warm up at 85#
95 x4
105 x4
115 x4
125 x3
130 x3x2
Clean & Jerk – 3 cleans + 1 jerk
Warm up at 95-115#
130-140-150-160-170-170#
Once I got into it this was amazing, nice to work through some volume again – been missing it!
Bench press 5×5 @75#
400m plate carry @25#
Time: 10:12
Well that was just gross and took an eternityπI couldn’t close my hands and hold on after awhile.
QOD: YES!!!! I’ve had two surprise birthday parties. One when I was 10 and one when I was 23. Really fond memoriesπ
Bench Press x5
5 sets at 70%
(55lb warm up) 65lb-65lb-65lb-75lb-75lb
400m plate carry (20lb)
5:15 almost made it to 400m before my grip gave out , arms were burning for a bit after
Bench press x5 x5
135×10
185×8
225x5x4
25 # 400 meter “run”
3:09
Sadly I’m equally as fast with or without the weights.
Have you ever had a surprise birthday party thrown for you?
Yes, and although I told the family I didn’t want a party, do they listen?? No, no they don’t! π
Bench Press x5
5 sets at 70%
I started with Paige and Cassie (45#, 55#?)then jumped over to work with Janet (60#?)
400m plate carry (25#)
I grabbed 25# and I really don’t know what I was thinking.. 6:50ish?
The class became a complete write off when I tweaked something between my shoulder blade and my spine during the spine roll (yes, really!) I went into survival mode, trying to move properly and breathing normal mode! Great
My posture has improved since then! π
Bench Press x5
5 sets at 70%
35# – 45# – 55# – 55# – 55# – 55# – 55#
400m plate carry (10#)
Time:3:54 so not a PR
Bench Press x5
5 sets at 70%
855# β 95# β 105# β 105# β 105# β 105# β 105#
400m plate carry (25#)
Time:4:24 I think lol….
Bench Press x5
5 sets at 70%
(95#)-135#-155#-155#-155#-155#
400m plate carry (25#)
Time: 2:32 Rx
WU + MOB x 1 + 400 M Run
Group WU
Bench Press
5×5 @ 70% = 50#
Thanks for sharing the bar Alyson. You are a pretty strong lifter.
400 M Plate Carry @ 25
6:50 RX and a 1 min PR over last year!
Thanks Shane!
OG
MOB + WU
5 Sets @75% 135# floor press as bench didn’t feel right
4 sets of
– 10 Wall balls
– 5 Clean Pulls @135#
Cash Out: 1 Mile run Time of 10:01 PR of 2:30 or so