How many CrossFit shirts do you own?
Also, check out Angela Sturgeon on this month’s newsletter!
AND, it’s the beginning of Hero’s Month. There’s also an article outlining the meaning of Hero WODs.
A fellow Canadian…
For time:
10 Handstand push-ups
15 Deadlift (250/175#)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots (20/14#)
200 Double-unders
Run 400 meters with a 45/25# plate
*40 min cap
Compare to Aug.8/13
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.
Just got called out to work…please cancel my 6am class. Sorry about the late notice!
Great article Angela! Glad you are part of our great CFM Family!
Really enjoyed reading about you in the Newsletter Ange, always fun when your at the gym and I love your intensity during the WOD’s.
Great newsletter! Loved the opening article and reading about Anger. It has been so awesome to watch you get so strong.
Eek….I love to hate this WOD. Excited!
Hahahahaha oooops Ange! 😀
it’s true – I do display lots of Anger…easy mistake. Also I’ve been called much worse. 🙂
Great newsletter! I’m always happy to see you come in on Sundays Angela:) The 90s jams are going and it’s always fun!
Great Article Angela! It was fun working out with you over the past few months.
QOD: 8 shirts and 2 hoodies.
QOD update: forgot my Atlantic hopper volunteer shirts and Blizzard Beatdown shirt.
New total 11 shirts-2 hoodies.
Wait! I didn’t include my Hopper shirts either! Cool! 3 shirts, 2 hoodies. 🙂
Love the Newsletter! So Happy you are part of CFM Ange, I always love WODing with you and hear your swearing and giraffe screams….. hehehe and I Love the picture of Amanda with the KB… cute 🙂
WOD: Nutts … first time doing this one, I actually ‘enjoyed’ it
10 Handstand push-ups * 20 HR pushups
15 Deadlift (175#)
25 Box jumps, *20 inches
50 Pull-ups
100 Wallball shots (14# – 10′)
200 Double-unders
Run 400 meters with a 25# plate
time: 35:02 … was glad to finish this one 🙂 Have a great long weekend everyone!
QOD: withouth going through my drawer….probably 7 or 8
awesome! Miss WODing with you. 6aming next week?
Great job this morning Chantal!
WOD as RX-S
… the “S” is for “stupid” as when I read 250 / 70% I went and put 270# on the bar. Duh!
“NUTTS”
— 10 HSPU
— 15 Deadlifts @ 270#
— 25 Box Jumps @ 30″
— 50 Pull-ups
— 100 Wall Balls @ 20″
— 200 Double Unders
— Run 400, w/ 45# plate
TIME: 26:25 rx
DL were 5/5/5, rebounded all my Box Jumps
Pullups were 10/10/8/7/5/5/3/2
Wall Balls were 10’s except for last set
DU were anywhere between 20 and 2, but mostly 8-12
Run was … awkward.
I couldn’t find anywhere indicating I had done this before, I was just happy to finish!
Nice job 7 AM-ers!
Nice time Blake, especially for doing it Rx +. I hope to tackle this one Rx the next time around.
Thanks, the DL weren’t the big challenge anyway. As Mario said “The Wall Balls are the ‘main course’ of this one.”
Wow! Great time with a heavier deadlift! Nice!
It’s “RX+” 🙂 Nice work!
Great time Blake, rx+!
M+WU @ 15 reps
Nutts: 40 min cap
20 HR pushups
15 deadlifts (70%) @ 95lb
25 box jumps @ 24″
50 pullups w/ green band
100 wall balls 6 lbs @ 9″
600 single skips (tried to do sets of 100, but when I stumbled after 50 allowed short pause)
400m run w/ 25lb plate
Time: 33:38
QOD: One and a half…my second isn’t exactly mine…
Nice work Hannah!
Great morning read with my coffee. You’re amazing Ange!
“NUTTS” (scaled)
— 20 HR push-ups
— 15 Deadlifts @ 145#
— 25 Box Jumps @ 24″
— 50 Pull-ups (blue& purple)
— 100 Wall Balls @ 14#
— 200 Double Unders
— Run 400, w/ 25# plate
TIME: 27:51
Pull-ups were sets of 10.
Wallballs were sets of 10 until 50, then sets of 5.
DUs did sets of 25 to keep from burning out – worked well start to finish.
Run was a shuffle/waddle/switch position every 4 steps debacle.
Last year was 26:19, but so scaled (100#DL/black band/20″BJ/6#WB/SUs) it was a completely different workout.
Awesome work Heather! Big pr!
QOD: 1 shirt 2 hoodies…I feel like a CF fraud…
And Ange, you’ve been my inspiration, my competitor, and when I needed it, my peer pressuring bully.
Thanks for being you!
Haha don’t feel like a fraud, I use to only have beer shirts to wear at the gym.
QOD: Hmmm, 8 T’s, 2 hoodies, and a long sleeve shirt. … at least.
WOD
“NUTTS”
— 10 HSPU (Unbroken)
— 15 Deadlifts @ 210# (10/5)
— 25 Box Jumps @ 30″
— 50 Pull-ups (5/5/5/5/3/3/1/1/1/1…..all breaks were short.)
— 100 Wall Balls @ 20″ (sets of 5 throughout)
— 200 Double Unders
— Run 400, w/ 45# plate
TIME: 33:36
Nice work Shawn! Solid time!
Nice work Shawn!
QOD: off the top of my head I count 11!
wait…forgot my competition shirts…I think I must be up to around 13-14 now. Thanks Trent 🙂
Let’s play a game for my QOD. How many CrossFit shirts do I have? (Joanna – you can’t guess).
42!
50
And I still don’t know myself (there’s some in the wash).
23
36…What’s the prize??? 🙂
A slightly used CrossFit shirt I am guessing,..
Hahaha! Hopefully washed!
Keep guessing!
70
You already guessed.
lol, just trying to up the comment count….
37
64
46
QOD Answer:
5 hats
5 hoodies
72 shirts!!
Should make it to 100 by the end of next year.
72 Shirts? Who needs that many shirts? Pretty sure there aren’t even 72 shirts in my whole house!
thats kinda crazy i thought i had a lot with 15 shirts and 3 hoodies
WUx1 15 reps
WOD
“NUTTS”
— 10 HSPU (Scaled to 20 hand release push ups)
— 15 Deadlifts @ 225#
— 25 Box Jumps @ 24″ (scaled to Step overs due to left calve)
— 50 Pull-ups
— 100 Wall Balls @ 20″
— 200 Double Unders (scaled to 600 singles, about 200 regular and the rest with my right foot)
— Run 400, w/ 45# plate
Time–>: 30:07
Great work 6:00am peeps!
Awesome newsletter and congrats Angela for all your hard work!
400 singles on one leg and you still finished with 10 min to spare.
Awesome!
Super job Gabe, no stopping you in a Wod!
Mobility
WU x 1 (15 reps)
WOD: Nutts
20 HRPU
15 Deadlifts @ 145#
25 box jumps @ 20″ (10 jumps, 15 step ups)
50 pull-ups (green for first 10, green and purple for last 40)
100 wall balls @ 10#
500 singles (about 499 too many with my sore shins…but I was stupid and kept going through the pain…)
Stopped somewhere around 36 minutes
Grrr….wanted to finish so bad and do better than last year. I should be stopped earlier. Everything went really well until the stupid skips. Lots of ice, tape and mobility for me this weekend. 🙁
Great work Melissa, no one ever wants to quit! Feel better quick!
Nutts
For time:
10 Handstand push-ups
15 Deadlift 160#
25 Box jumps 24″
50 Pull-ups
100 Wallball shots 14#/10′
200 Double-unders
Run 400 meters with a 25# plate (this should read travel 400m as there was no running involved)
28:40-:45 didn’t really notice the seconds on the clock when I came in. Either way 3 min PR from 2012 with same weights etc.
FUN (and HOT) nooner!
That’s a HUGE PR!
I guess that’s CrossFit for ya…keep working hard, keep making gains!
Huge PR! You are killin’ it at the box lately. Loved WODing with you.
Nice work on your HUGE PR!!!
QOD – 42…how did that happen?
Because 42 is the answer to life, the universe and everything! And also why my guess for Kevin’s QOD is 42.
Great to WOD with you again!
Nice pr Jo, great work!
Mob + 1/2 WU (slightly late)
WOD: Nutts
10 HSPU (ab mat) not sure why i did it with ab mat, habit i guess.
15 DL @ 250
25 Bx Jumps @ 30
50 Pullups
100 Wall Balls
200 DU’s
400 M with 45 lb plate:
Time: 25:05
That was a lot more fun than I expected :). Pr’s on almost every movement!! 🙂 did HSPU this time, had 95lbs PR on DL’s, did DU’s instead of singles and still finished just under 2 mins faster!! I think doing the DU really helped with the time! Still… what a difference a year makes!!
Great Coaching Steph, Thanks!
Happy Friday fun class!
Oh and QOD: I own a staggering, mind blowing… 1 crossfit shirt 🙁
As of yesterday I own 1 shirt also!
Holy progress! Nice time sir. Congrats on the doubles, that in itself is an achievement.
Wow! Now that is progress! Great job!
Great Work CAM so Much Progress!!
awesome CAM! Huge progress!
Huge pr Cam, nice work. That Wod is alot of fun!
WOD: Nutts Rx = 28:10
First time doing that, pretty much turned out how I expected. Good job nooners!
PRO-TIPS FOR FUTURE-MARIO:
Get to the WBs quickly, sets higher then 10 reps on WBs, and power through the DUs and the run… That should give you a nice PR.
Good Job Mario!!
Solid work bud.
Holy cow! Scratch that, ive done it in 2012!
PR by over 10 minutes!!! Say whaaaat!?!?
Wicked!
Crazy pr Mario, you have been killing it lately!
Mob+WU
“NUTTS” (scaled)
— 20 HR push-ups
— 15 Deadlifts @ 100#
— 25 Box Jumps @ 20″
— 50 ring rows
— 100 Wall Balls @ 8#
— 200 Double Unders
— Run 400, w/ 25# plate
Time: 28:25
Cashout: not puking while driving 🙂
Great class!! Thanks Steph!!
Great cash out! 🙂
Awesome time!
or 29:25 lol it was all a blur!! QOD: 1 at the moment, but that will change 🙂
I like your Cashout! NIce push on the WOD!!
Great work Krystal and nice Cashout!!
Warmup (more so mobility and stretching)
WOD rx’d
22:55
PR of 1:50 seconds. So excited with this
HSPU: 6-1-1-1-1
Deadlifts: 5-5-3-2
Boxjumps: steady
Pull-ups: 10-8-5-5…than 3s, 2s, 1s (so sore from yesterday)
Wall balls: did 6s and 4s most of the time
Doubles: lots of breaks
400m run: light light job, walked, wobbled. ..
Great class, Steph!
Loved the nooner!
Great Job on your PR! Fast!
Very speedy Gillyon!
Wow that’s wicked fast!
You’re amazing Gilly
Wicked time Gillyon! Such a tank!
*jog not job
QOD – 19 oops.
Nutts
For time:
10 Handstand push-ups w/abmat
15 Deadlift 155#
25 Box jumps 24″
50 Pull-ups
100 Wallball shots 14#/10′
200 Double-unders
Run 400 meters with a 25# plate
time = 27:38
Super happy! Last time I used 135# for my DL and time was 31:10. Again, wallballs were the bottleneck but my DU’s were also sluggish.
Happy to just finished this one. Great job nooners!
QOD: I have at least 10 CF shirts, gym clothes make up the majority of my wardrobe, pretty sure I have more lifting socks than regular socks lol
Nice Job Maria! So much progress in just 1 Year!
Big pr Maria, nice work!
Mobility
WU x 1 (15 reps)
WOD: Nutts
20 HRPU
15 Deadlifts @ 140#
25 box jumps @ 20″
50 pull-ups
100 wall balls @ 10#
600 singles
Run 400 meters with a 25# plate
Time:29:06
Last time used 35# for deadlifts, green band for the pullups and only did 60 wallballs. Time was 32:22
What the heck?!?!
ummmm I guess you cay say you got a little PR today? 🙂 Congrats on all your improvements!!
Wow Nice Work Girl! So much improvement!
Tank! Nice work!
haha awesome! I was happy to see you today – I knew you were going to rock this one!
Its a no wonder why you took 1st at the hopper. You’re a Teenage Super Ninja Crossfitter. Amazing progress!
Crazy improvement Amy! Nice work!
For the sake of having to comment on everyone’s post… CFM IS CRUSHING IT! Wow wow wow, I Love to see all those improvements! 😀
Please cancel my 5pm class crap got in the way gonna try to make it for 6
Great newsletter Ange!!! Love wod’ing with you! 🙂
WOD: 37:24
5 minutes slower than last year. Did my DL’s 25# heavier but that wasn’t the problem.
It was my 5th wod day in a row in a challenging week, that may have contributed to it. I’m sore everywhere! 🙂
Happy to have lots of pullups lately!
Side note: It was a GREAT week of wods, and next week is going to be awesome too! Looking forward to it!
Sad I’m missing next week. Maybe I can do some if there’s a gym where I’m staying
Way to push Amanda!
Mobility and Wu x 1
I knew going into this one was going to be tough as my legs are not functioning at 100%.
Wod rx’d 23:15, 1:28 slower. Wall balls were terrible and I had to walk most of the run.
If I had been up to par I think I would have had a decent pr!
Great class Mario and great work 6 amer’s!
Still crazy fast Shane!!
Great job! Miss WODing with you.
Ditto!
WOD: NUTS!!!!!
20 HR Pushups!
15 x Deadlifts 70lb!!
25 Box step over (yellow box)!!!
50 Ringrows!!!!
100 Wall balls 8lb!!!!!
600 Singles!!!!!!
Run 400m with a 25lb plate!!!!!!!
Time: 35:59
🙂
Nice work!!
Great work!
great article Angela!
wux1
deadlift wu
WOD (scaled)
20 HR pushups
15 Deadlift (250#)
25 Box jumps (24″)
50 Pull-ups
50 Wallball shots (20#)
600 Single unders
Run 400 meters with a 45# plate
time= 31:03
PR of 2:29! third time doing this WOD
Nice pr Frankie! Great work!
Thanks!!!
Nutts
Last time it did this was
10hspu 45# + abmat
15 deadlift 175#
25 box jumps 24″ box+2 45# plates
50 pull ups blue band
100 wall balls20#
200 du
400m run45#
Time 29:49
This time
10hspu (4 kipping full depth,6 25# plate + an mat)
15 d.l. @ 250#
25 box jumps @ 30″
50 pull ups
100 w.b. @ 20#
200 d.u these were so frustrating tonight
400m run with 45# plate
Time 30:01
No pr on time but I did a a little more work this time. Next time I will get those hspu
Great job Craig. Great to see you tonight 🙂
Huge improvement Craig!
Progress! Nice work. 🙂
For time:
10 Handstand push-ups (20 hand release)
15 Deadlift (250/175#) 135#
25 Box jumps, 30 inch box. 20in
50 Pull-ups. Green and red
100 Wallball shots (20/14#). 10#..F’in’ wall balls…
200 Double-unders. 600 singles
Run 400 meters with a 45/25# plate
*40 min cap
27:06
Man… My calves cramped so bad on the singles. Murder.
Nice work Vanessa, suppose u might know someone who could help with those tight muscles…
F’in wallballs is right! Great time Vanessa!
Well that was NUTTS!!
10 HRPU
15 DEADLIFTS 95#
25 BOX JUMPS (20′)
50 PULLUPS (BLACK BAND)
100 WALLBALLS (9LBS)
600 SINGLE SKIPS
400M RUN WITH 25#PLATE
38:05
I MADE AN OOPSIE AND DIDN’T ADD ANY MORE WEIGHT AFTER THE WARM UP DEALIFTS, HOWEVER STILL 20# HEAVIER THAN LAST YEAR, BOX WAS 12″,WALLBALLS WAS 50REPS WITH 6# BALL, LOTS OF GOOD THINGS CAME OUT OF THIS WOD 🙂
THANKS COACH MARIO AND FELLOW CLASSMATES IT WAS GRAND !!!!
Great improvement Wendy!
Oh ya QOD I am the proud owner of 2 crossfit shirts!!!! 🙂
WOD: 32:25
10 HSPU (ab mat)
15 Deadlift #185
25 box jumps 30″ (at 5’6″ this frog can jump)
50 Pull ups
100 Wall balls #16
200 DU
400m run w/45# plate
After 2 months of consistent 3 to 4 WOD’s a week, and before only going 3 or 4 times a month for a 1yr and then some, I am really happy with today’s results. Following the options and not trying to go Rx has paid off. No injuries and every week there is progress.
Nice work Ron!
Listening to your body pays off. Great job!
Wod-Nutts
37:40 Rx
Was so hot at noon. This really sucked alot. The company however was great. Good job to you all. Very inspiring watching you all rock this workout. Great coaching Steph. Thanks Joanna for the push at the end.
It was SO hot! You did great and nice work on Rx!
Nice work on a tough Wod!