If today was your last day on Earth, what would you do?
“God Rest Ye Merry Gentlemen”
AMRAP in 14 minutes
7 Deadlifts
7 Hang Squat Cleans
7 Push Jerks
Weight is 60% of your clean or jerk (the lesser of the two)
Every round must be unbroken. If the bar rests on the ground, you must start that round over.
Compare to June 28/12
[youtube=http://www.youtube.com/watch?v=Z0GFRcFm-aY]
Wu x 2
AMRAP in 14 minutes @ 50#
7 Deadlifts
7 Hang Squat Cleans
7 Push Jerks
9 rounds and 3 DL
I still can’t make a fist; GRIP KILLER!
QOD: Don’t know, but not this wod.
Hehe great answer!
LOL Michelle!!!
Warmup
Worked on hanging with false grip. Ouch…wrists look great already.
WOD @ 55lbs
9 rounds + 1 push jerk. (PR by a round and 11 lifts)
Should have went heavier but wanted to compare my score from June.
Oh, I’ve got to start work on my false grip too (its so false right now its non-existent). Not liking how painful it sounds though.
Nice job on the WOD today! WOW! Congrats. Definitely more weight next time 🙂
WOD @ 60#
7 rounds + 6 cleans
PR 1 round + 1 clean, I’m pleased with that. It’s been an awesome week of WODs. Nice plank Gilles, how did you do this WOD after that…
Great job Maria! Excelent job on the Plank yesterday!
WU x 2
lacrosse ball mobility
WOD @ 75# – 6 rounds + 1 HSC Exact same score as last time. At least I’m consistent!
QOD: If I knew for sure that today was my last day on earth, I would make sure I’m surrounded by people and things that I love, and eat allllllll the bacon I can possibly have, along with (paleo) cookies while wearing my superman one piece pyjama.
Nice! I sent Eric out today to find me a onesie 🙂
Wux2
Strength. Squat cleans
65-85-95-105-115-135
WOD god rest bye merry gentleman
Amrap 14 min
7 dead lifts. 95lbs
7 hang squat cleans
7 push press
-5 + 4 cleans.
Rob Brydges
Mobility
Wux2
Strength – foam roll Friday
WOD
Amrap 14 min @ 55lbs
7 dead lifts
7 hang squat cleans
7 push press
6 rounds even
Sprained… both… yes both.. Ankles last night playing basketball, was painful doing the WOD but got through it.
Mobility
WU X 2
WOD @ 20# (Could of went heavier)
So first time doing some Hang squat cleans…and I survived! 🙂
9 Rounds & 7 DL
QOD: If this was my last day on earth, I would pretty much start it the same way I did today with my 6am workout then spend the whole day with my wee one LadyK and my first born Sir Charles aka Charlie (golden retriever). And we would just chill in pj’s (wish I had a one piece like Chantal) and watch all the Home Alone movies along with some National Lampoons Christmas vacation…eating everything that is left in the house! 🙂
Mobility
WU x 2
Strength. Back Squats x 5
95-95-100-110
WOD “God Rest Ye Merry Gentlemen”
AMRAP 14 min
7 Deadlifts. 55#
7 Front squats
7 Push press
7 rounds + 7 Front Squats.
QOD: If it was just my last day it would be spent with family and friends. If it was everyone’s last day, I would spend it with Heather eating ice cream.
QOD: I would go to CFM, go to work then a wedding.
Wu x 1
Practice walking lunges @ 45lbs
Practice box jumps @ 24″
Practice hang squat cleans @ 95 lbs
WOD: 8 rounds / 7 deadlifts @ 95 lbs
Jack now I’m curiois, where do you work, or what do you do?
Oops, that should say curious..
Mobility
Wux2
Strength – Shoulder Press x5
70 – 80 – 90 – 100 – 105
WOD
Amrap 14 min @ 55lbs
7 dead lifts
7 hang squat cleans
7 push press
10 rounds 5 dead lifts
WUx2
Strength: Hang Squat Cleans x5
65-75-85-95-100
7 Deadlifts
7 Hang Squat Cleans
7 Push Jerks
70 lbs
5 rounds
mobility
wu x 2
OHS 5rm to 55#
wod @ 45# (could have gone heavier… but still got a good workout!)
9 rounds + 2 hsc
nice job Gilles! Impressive
Another big score! Way to go Natacha! You can definitely handle more weight next time 🙂
WU x 2
HSPC practice to 75#
WOD with 65#
6 Rounds
Tough WOD. My breaks between rounds were too long, but it was such a metal game to start each round.
QOD: First I’d get up at the ungodly hour of 5:25 a.m., go CFM for the WOD. Then I’d gather my family & go to the beach in Murray Corner….I’m envisioning a hot summer day of course 🙂
6 rounds is awesome for 65lbs!
WUX2
Shoulder Press
95 X 5, 115 X 5, 135 X 3, 145, 155, 165, 175, 180 X 1 (5# PR)
WOD
1 round at 85
1 round at 65
great terrible WOD, may it never come around again 🙂
Congrats on your shoulder press PR, Denis! It was solid! Nicely done.
This WOD looks way easier on paper. Way to push through the frustration. 😉
WU x 1
Stretching
Hang Squat Clean Practice (x5)
95-115-125-135(3) …balance!
WOD @ 95#:
— 7 Deadlifts
— 7 Hang Squat Cleans
— 7 Push Jerks
5 rounds + 7 DL
Failed 3 times in the last round…THREE TIMES!
I lost the mental battle before the physical one. Hard week, not enough sleep…whatever it was I know I left something out there and that is what is most frustrating.
But in the end it’s WODs like this that payoff the most in the long run…even when we do poorly!
Thanks to both Rob and Pat for the coaching throughout as I don’t think I would have gotten as far as I did without it!
Lots of good scores today, great job folks!
mob wux2
foam rolling
plank 8:04
thank to every one for the support
[email protected]#
7 deadlifts
7hang squat cleans
7 push jerk
7 round + 6 h s clean
Crazy plank Gilles!!! Great job!
awesome job on the plank Giles!
Way to go on that plank Gilles!
Awesome plank Gilles!!!
Wux2
OHSx5
80-95-110-120-135 (3) PR for reps
WOD
Amrap 14 min @ 95lbs
7 dead lifts
7 hang squat cleans
7 push press
6 rounds + 7 DLs – same score as last time
Strength: OHS
5x 75-85-85
WOD @ 65#: 7 rounds even. One rep short of a PR of a full round from last time.
I declare this the worst wod I’ve ever done.
nice score for 65#… good job!
WUx2
Foam Rolling + Lacross ball on shoulders
2 sets of 1 min Back Extentions planks
WOD: “God Rest Ye Merry Gentlemen”
AMRAP in 14 minutes @ 85#
7 Deadlifts
7 Hang Squat Cleans
7 Push Jerks
8 Rounds + 3 HSC
Great WOD. Key is to rest accordingly.
Should have used 100# but was not sure how the shoulder was going to be, wrist was good. 85# was still brutal
Cashout: Lacross ball on forearm+ forearm twist
Foamrolling
Great job evening peeps!
Have a excellent weekend fella CrossFitters!
QOD: Buy a hot tub fill it with melted chocolate and invite all the single ladies to join me 😉
LOL @ your QOD response 🙂
Go Gabe!!!
Wux2
Hang squat cleans
95×5 115×5 135×5 155×3 185×1
WOD @. 115
7rnds 3hsc
QOD: make sure I let my friends and family know how much they mean to me and how they have impacted my life and get them all together to party it up!
Mobility
WUx1
EMOTM Back Squats
5 mins 3 reps #170
5 mins 1 rep every 30 secs #230
5 mins 3 reps #170
WOD “God Rest Ye Merry Gentlemen”
AMRAP 14 mins
7 deadlifts
7 Hang Squat Cleans
7 Push Jerks
must be done unbroken
Last time i did this got 6 Rounds at #95 this time i got 6 Rounds 7 Deadlifts 2 Hang Squat Cleans at #125 more reps and an extra 30lbs hell yeah. Great job tonight everyone this was a really hard one gonna feel it in the morning.
WOW! Huge PR Lance! Congrats! Your hard work and dedication are really paying off 🙂
Mob
Wu x 2
WOD: 8 rounds / 7 deadlifts @ 95 lbs
That was a grip killa!! I was glad when that one was over!
Mob
WU x 2
Foam roll Friday
WOD @ 80#
8 rounds
Kept the same weight to compare and last time I got 6 rounds and 7 deadlifts
QOD : (other than the obvious), grab a bunch of booze, good friends go out in the middle of nowhere and enjoy nature.
WU X 2
Strength (Hang Squat Clean)
5 X 15, 5 X 20, 5 X 25, 5 X 30, 5 X 35, 5 X 40
WOD : 8 rounds + 7 deadlifts @ 30 lbs
Loved it!!
Great work Wendy.
Mob Wu x 2
AMRAP in 14 min at 35lbs
WOD: 7 Dead lifts
7 Hang Squat Clean
7 Push Jerks
Score: 8 rounds and 4 HSCs
I enjoyed this WOD because I had done this in June. It was fun to compete against my previous performance.
Plank Challenge: Time 4:02
Thanks Lance, Lora and Corinna for the laughs after class.
Awesome time on the plank challenge Laura! 🙂
WOD: God Rest Ye Merry Gentlemen @ 75lbs
8 rounds + 7 deadliifts
Last time (Dec/10): 7 rounds + 7 deadlifts @ 65lbs
Tough! Tough! Tough!
amazing!!
Way to go Corinna! Big PR with a 10# increase in weight. 🙂
Mob
WU x 2
Foam roll Friday 🙂
WOD “God Rest Ye Merry Gentlemen”
AMRAP 14 mins
7 Deadlifts
7 Hang Power Cleans
7 Push Jerks
must be done unbroken… yay
8 rounds + 5 push jerks @ 50#
The ‘unbroken’ rounds threw in a whole new mental component but was a nice challenge!
🙂
Mobility
WU x 1
Lacrosse ball love on pecs, lev scap, teres major/minor and glutes
Practiced some rebounding box jumps
WOD “God Rest Ye Merry Gentlemen”
@80#
7 deadlifts
7 hang squat cleans
7 push jerks
Must be done unbroken for the round to count
Total = 8 rounds + 2 HSCs (PR of 2 rounds and 1 HSC)
Next time: more weight 🙂
Great work 6:45 crew!
Awesome work on your 4:02 Plank Laura!!! Happy I was there to see it.
Oh and I agree with Gabe…REST is very important between rounds. Eric also suggested this strategy to me before the WOD and I took between 10-15 sec (in the early rounds) up to 45-60 sec near the end to rest between rounds. It really helped. (Thanks E!)
Mobility
WU x 2
Strength : Practiced my Hang Power Cleans
5 x 55-60-65-70-75
WOD “God Rest Ye Merry Gentlemen”
AMRAP in 14 minutes
– 7 Deadlifts
– 7 Hang Squats Cleans
– 7 Push Jerks
Must be done unbroken for the round to count…
Score : 8 rounds and 2 Hang Squat Cleans
I did this workout with 45lbs and the weight was perfect since it was my first time doing this WOD.
Thanks Rob for the positive feedback 😀
Mobility
WU x 2
Strength
Shoulder press 5 x up to 130
AMRAP in 14 minutes @ 75#
7 Deadlifts
7 Hang Squat Cleans
7 Push Jerks
8 rounds did 7 Deadlifts then put the bar down and did 4 more Deadlifts
1 min plank