Don’t miss the Hopper party next weekend!
July 28th @ 7pm @ the gym.
BBQ will be provided, BYOB!
It will be a fun night to unwind together after the event. We hope you can all make it.
If anyone is able to bring munchies or a side dish…..please contact Kerri either through Facebook or kerriryder (at) gmail.com
Friday’s QOD – Are you coming?
EMOTM, for 12 minutes,
2 Power Cleans (80% of max)
Max Double Unders
Welcome aboard Prep COurse grads – can’t wait to meet you!
Congrats grads! Excited to meet you guys!
mobility
wu x 2
no strength – form roller, lacrosse ball
WOD : EMOTM for 12 min.
2 Power Cleans (60#)
Max DU
Total reps = 29
cash out – stretch
mobility
wu x 2
strength – Back squats x 10
135, 155, 175, 185
WOD : EMOTM for 12 min.
2 Power Cleans (120#)
Max DU
Total reps = 64
QOD – We can’t make it. 🙁
Congrats prep class folks!
Cant make it to the party, but will be at the Hopper itself.
Warmup
no strength – form roller, lacrosse ball
WOD : EMOTM for 12 min.
2 Power Cleans (95lbs)
Max DU
Total reps = 414 (got 77 on the first round, 27 on the second…arms were toast)
Wow, thta is big numbers
OMG Gillyon. That’s a crazy number. Well done 🙂
Nice score Gillyon!
“arms were toast” – No kidding!! That’s amazing 🙂
Thanks guys!
Congrats to both classes! Welcome to the CFM family!
Mob / WUx2 (Good to be able to do pull-ups again)
Dead Lift x 5
175 – 195 – 205 – 215 (ran out of time for my last set…a little slow this AM)
WOD: EMOTM for 12 min
2 Power Cleans @ 140#
Max DUs
Total DUs: 117
Not wonderful, but not half as frustrating as DUs usually are for some reason. In the first couple rounds I felt like I was on the verge of a DU breakthrough but it eluded me. Practice, Practice, Practice!
Good to be back, I need it!
Wow…nice work Blake. You ARE on the verge of a DU breakthrough with a score like that…keep practicing! Oh, and happy your hands have healed 🙂
If its any consolation, I thought I made the breakthrough on the last WOD with DU and the eluded me today.
QOD: Only if the hopper is rigged for me to win………ok ok, I’ll still go.
Mob
Wux2. Foam roll
WOD. Emoth for 12 min
2 power cleans. 85% of max. I did 115
Max double unders
total 154
Rob B
Nice job Rob! Those DUs must be coming along…
Nice work Rob. Don’t forget our bet! lol!
Welcome aboard prep class # 2 ..You’ve made some big changes over the last 6 weeks, our sport is both addictive and effective, not to mention fun.. Looking forward to working out with you guys.
Have to agree with Jeff, I have always done better in group type programs like TKD or aerobics. This is even more enjoyable for me because you get the group component which I need to stay motivated, however, it also contains an individual component since you are only competing with yourself for a PR.
The video on FB is priceless Kevin, should have a caption? Like “oh ya, I could do that with one arm tied behind my back” !! 🙂
Let’s up the level of difficulty and blindfold him too…
Great way to start a day off!! Gjob 8:30 class!
mobility
wu x 2
no strength – form roller, lacrosse ball
WOD : EMOTM for 12 min.
2 Power Cleans (55#)
Max DU
Total reps = 237
QOD – I will definately go see the event. Not sure if I will make it to the after party.
Nice work Val!
That is a nice score Val!
Very excited for the prep class graduates – can’t wait to have you in our regular classes!
QOD: yes for Patrick and I.
Congrats to all the new memebers, welcome
warm up as posted
back squat 52 155,175,185,195,205, felt good
WOD, power cleans at 115.
total score 107
(that is about 100 more DU’s than i thought i could make)
Kevin, it was a pleasure watching you do the one arm power cleans.
now that is technique!!!
sorry for the smell of alcohal this morning, it was just a little newfoundland majic coming throught my veins.
great trip there.
Great job Tom! Nice weight on your backsquats and congrats on surpassing your double under expectations….maybe you should bring a little Newfoundland magic with you more often. LOL
Glad you had a good trip to NL Tom. Nice job on the WOD!
QOD – count me in!
MOB WU x 2 ( No Pull ups or Pushups as my shoulder needed a rest)
Full body foam rolling.
Strength, Kind of took a break, did some light power cleans x 5 working up to 60% of max for the WOD
65-85-95-105-110
WOD
EMOTM, for 12 minutes,
2 Power Cleans (80% of max) mis-read this on the board and did 60% = 110lbs
Max Double Unders
Score is 152, just could not get any rhythm going on my double unders today.
Wecome prep class.
Welcome Robyn to the 8:30 class.
Yes I will be there for the Hopper party.
Thanks so much! 🙂
I was overwhelmed with how friendly and welcoming everyone was! It helped my “first WOD jitters” immensely!
I am excited for Monday morning!
QOD : For sure ! Can’t wait 🙂
Mobility
WU x 2
Strength – Push Jerk
5 x 45-45-50-55-60
WOD
(EMOTM for 12 minutes)
– 2 Power Clean (80% of max so… 60lbs)
– Max DU
Score is 260. I’m begining to like DU 😀
Welcome aboard prep course grads !!!
Great score on the WOD Chantal!
Nice score Chantal G!
Great job! Hope to workout with you soon.
Congrats to the crew in Prep Class #2. You guys have worked really hard and impressed me with your perseverance and progress week after week. Cannot wait to see you all in regular classes. You’re more than ready!
I wanted to thank everyone at the 8:30 class for being so friendly, welcoming, and encouraging! I was mighty nervous heading in to my first regular class, but you all made me feel very “at home” this morning.
Thanks, especially, to Joanna, for being so patient with me and pointing me in the right direction when I was having a “deer in the headlights” experience during the strength portion this morning.
See you on Monday at 8:30! 🙂
Congrats on your first “regular” WOD Robyn! I look forward to working out with you 🙂
Thanks, Lora! Looking forward to it!
Welcome again Robyn. You fit right in – and now that the first one is over, you can consider yourself a “vet”. And never worry about asking tons of questions – after 2 years I still regularly find something new to ask!
Thanks 🙂 I’m sure I’ll have a dozen more questions on Monday! Ha ha!
I am doing the Hopper for sure. I am also checking the weather every other hour for next Saturday! lol!
Practiced some one arm power cleans
95-115-125-135
WOD with one arm at 135#
509 Doubles
Did you do doubles with one arm as well? Lol
I’m able to hold on to a rope now. So those were normal. My left shoulder is one giant bruise now.
Considering you were only 5# under my two-handed weight I have to say those cleans were down-right impressive.
All-in-all the whole thing sounded pretty painful though. *My* coach would probably tell me to rest my arm instead of trying to go skipping…
Nice job Kevin!
Thanks!
And Joanna would probably tell you to rest. She’s like that….
My two favorite movements; double under’s and cleans! This will definitely have to be a change for change!
Me too!
MOB
WU x 2 (5, 4 pullips on skinny band)
Strength – worked (again) on OHD squats
5 x 5 @ 45#
(Jo we need to talk; my shoulder flexibility is terrible)
WOD:
(EMOTM for 12 minutes)
– 2 Power Cleans (80% of max = 95lbs)
– Max DU
Total DU’s: 210
Great wod this morning and temp and humidity were both perfect!
QOD:
Sadly I will be away for the Hopper – so play hard everyone!
How ’bout next year we have a “masters” heat??
i am in for the master heat, good idea
Nice work on the WOD, Heather! You’re going to be missed at the Hopper. Although I’m not quite there, I vote “yes” for a Master’s division at the Hopper next year!
I think the masters heat is a great idea!
Mobility x1
WUx2
Deadlift 5@ 100-125-130-135 ( ran out of time for my 5th round )
EMOTM for 12 minutes
– 2 Power Cleans (80% of max = 70lbs)
– Max DU
Total DU’s: 177
QOD: I will probobly be there with my crew! ( kids and hubby) 😀
Awesome job everyone and nice to meet all those new people!! WELCOME ABOARD!!! 😀
Sorry, I misread the QOD… thought it was about the beach WOD… For the after party, Im planning on going with Kevin, yes…if we can have a sitter 🙂
Nice job on the WOD, Nadine! Your DUs must be coming together 🙂
Thanks Lora 😀
Yes they are… little by little.
Some days are better then others but, I’ll get there! 😉
Miss ya!
I hope there is a scale for this since my max double unders is 0 or possibly 1. 🙁
wu x 2
push jerk x 5
110-125-145-160-180
WOD : EMOTM for 12 min.
2 Power Cleans (145#)
Max DU
Total reps = 96
QOD: Thanks the invite but will not be able to make it
mobility
wu x 2
Foam roller
WOD : EMOTM for 12 min.
2 Power Cleans (145#)
Max DU
Total reps = 110
Great job tonight boys!
QOD — ???
WU X 2
Strength – Front Squats X 5
95-115-135-145-160
WOD – EMOTM for 12 min
2 Power Cleans (145#)
Max DU
Total – 14 reps
WU x 1
Practice muscle up transitions and ring to chest pullups.
WOD: EMOTM for 12 minutes
2 power cleans (125#)
Max DUs
Score: 84
I am actually really happy we did this. I never practice DUs for unknown reasons so this forced me to get uncomfortable.
I’ve done about 4 DUs total before today. I’d call this a big PR f
Good job, Jack! A big PR for sure!
Mob, WUx2 Strength OHS x5
45,50,55,60,65
WOD EMOTM for 12 min
total DU’s…. 198…. aaaargh (fist wave) so close :). but considering i couldn’t do any in may, i’ll take it 🙂 great job everyone.
From 0 to 198 is a heck of an improvement! Nice work, Kevin.
Mobility
WU x1
Shoulder press 5s
95-105-115-120-120-125(pr)
I did 1 too many sets because on the fifth set i forgot to increase the weight even got me all excited that it felt lighter than the previous set till i looked at my weight and wanted to cry :'( so i put on the right weight and put it up. Happy with how it went up though felt pretty solid.
WOD: EMOTM for 12 minutes
2 power cleans (115)
Max DUs
Score:376
Power cleans felt pretty light went with my 80% of max although i haven’t done 1 rep max yet so should have went a little bit higher i feel. DUs always a pleasure love them. First minute got 57 in a row plus another 10 big pr from my previous of 31 double pr night for me so happy. Great job tonight everyone very sweaty WOD.
125# shoulder press!? Are you kidding me!? That’s awesome. Congrats on your PR! And awesome score on the WOD!
Nice job on the DU’s Lance – I have DU envy!
keep working at them and they’ll come 😀
Mob, Foam Rolling, WUx2
Thrusters 3RM
135-145-165-175-185 (PR reps)
WOD = 163 DUs
Power Cleans during WOD @ 156 #
WOW Mario, those are some heavy thrusters!
Mob, WUx2
Cleans x5
35-45-55-65
WOD
EMOTM, for 12 minutes,
2 Power Cleans (80% of max) = 55#
Max Double Unders
Score = 369
Very very proud of you! 🙂
Way to go! Great score, Steph!
WUx2
Strength – Deadlift X5
225-245-265-285-285
WOD
EMOTM, for 12 min
2 Power Cleans @ 145#
Max Double Unders
93
Great job 5:30 crew!
Have a great weekend fella CrossFitters!
WOD w/ 100# (80%)
= 250
Strength: back squats
5x 110-125-130-135-145
Strength- push jerk
WOD-
EMOTM, for 12 min
2 Power Cleans @ 65#
Max Double Unders
= 261