Will anyone be dressing up for their workout today? I hope so!!
Today is Change for Change. Bring in $5 of you’d like to switch up your workout.
Also, the Halloween party on Saturday will be at our house this year. You’re welcome to show up any time after 8pm. Address will be posted on the News Board at the gym.
“The CFM Mile”
Run 1 mile with a 40# sandbag
*choose weight and distance accordingly
Mob + WU x1
Change for change!
AMRAP 10
2 HSPU (w/ 25# and Ab Mat) + 4 pistols (on top of small box)
4 ” + 8
6 ” + 12….
Score 102
Last year when I did this one, it was Pike on knees and I got 135. This time HSPU!!! Had a 25 plate + ab mat. Went better than I thought! Still need more shoulder strength but I want to try with just an ab mat soon. 🙂 Super happy about this change for change!
Cash out: Robe climb!!!! did it twice because I like it. Not to self (and everyone) that lil bell on the top is fragile. lol.
Was so happy about doing HSPU in a WOD I had to tell Lora on the way out like a lil child looking for approval lol.
haha! Nice work on your HSPU’s Val!
I am so glad you came to tell me you did HSPUs! That is a big accomplishment! And with only a 25# plate and an abmat? You’re off to a great start 🙂
Congratulations Valerie, big accomplishment. I understand about doing something for the first time. Last night I did 18″ box jump in the wod without doing step ups and I too had to make sure Lora knew!!
Haha! Awesome Helene!
Lora, seems like you are our Crossfit Mother figure. lol
Haha! Helen, your box jumps were awesome last night! I see you moving to the 20″ box in no time 🙂
Great work Val!!!!!
Way to go Helen and Val on your firsts. God knows I get how you feel. Last night, I had to tell Joanna on my way out about jumping rather then stepping on the box jumps..he he.
Ok Laura, next are the 20″! I’m so excited about it, I think I should change up my wod and do more!! 🙂
Thanks Lora, that 20″ box would be a big accomplishment for me! You are a fitness mother by example! (even though I know I’m a ‘bit’ older haha!) Definitely someone to look up to! Thanks for all your positive feed back you give in all your postings! It is really appreciated! 🙂
Way to go Val!
Mobility + WU x 1
Sprinting drill. This was fun!
Change 4 Change October 29th
Strength
Floor Press
5 rounds of 3 reps
85-95-105-115- 1×125- 2×115
Weighted ring dips
5 rounds of 3 reps
no weight/5-10-20-30
Max handstand hold
20 sec
Cash out
Climbed rope 5 or 6 times
5 or 6 rope climbs? Little monkey.
Super job on those weighted ring dips.
Change for Change! Who would do the run?!?
Floor press x3
135-145-150-155-165
Ring dips x 3
30-40-50-60-70 (PR!)
Handstand hold
1:13 (until Josh started annoying me)
Surprised it took 1:13 🙂
Ohhh shots fired! 😛
Mob+wu
Sprint Drills ( love these )
“The CFM Mile”
Run 1 mile with a 40# sandbag
11:28 rx
WU + mobility
Sprint drills!
“Start with your heels on the line and your chest on the floor”-Kevin
The CFM Mile
Run 1 mile with 40# sandbag
11:21 RX. My very first haha!
Next time no walk/jog on the incline and pay attention to the where the 800m mark is so I don’t run too far.
Hahaha that was funny
“Start with your heels on the line and your chest on the floor”-Kevin
Just a little shout out for the awesome effort given by the folks in my 7am class. You all did great!
Special recognition to Brian for the awesome form displayed on his FS and ring dips.
A big congrats to Josh on his 3RM Clean PR (I knew you had it in you). Well done!
Gold stars to Heather S and Joanne for their rope climbs! Both with PRs for height 😀
And kudos to Coach Kevin with a PR for weighted ring dips.
Fun morning 🙂
Must be the inspired coaching – no joke, the awesome 7 a.m. class is the best little CFT secret!
I “heart” my 7am peeps (yes, even Josh).
Going to send an APB out for Denis soon though….
I see lots of congrats but no posts with said achievements… 🙁
Maybe we need a contest or something to motivate posting.
Mobility
WU x 2
Sprint Drills….man, my coordination sucks in the morning! Hah!
WOD:
The CFM Mile
Rx: 12:29
2 pointers for later runners today: tie your shoes properly, and wear gloves or mittens. I lost about 30 seconds in tying my both shoes, but was most comfortable with my fingers protected from that wind.
Why do you think I love my FiveFingers? Velcro straps! 🙂
Today was the FIRST time I’ve been tempted to get some…30 seconds for shoe tying was ridiculous!
Mobility
Warm up x1
Group warm up: sprint drills (fun)
Change for change (I just could not deal with the cold this morning so opted for a change)
Emotm: skipping (50 singles) and remaining time left on the minute: burpees(break for one minute after 6 minutes and then do another round)
Total burpees: 81 🙁
October 22, 2013: 83
Mobility / WU x 1
Sprint Drills
“The CFM Mile”
Rx – 9:45
Rope Climbs x 2 / Cheering Crystal On!
I Came In Like a Wrecking Ball…
Mob WU X 1
Sprint Drills
EMOTM Deadlifts #140
9 DL @ #105
12 HR Pushups
15 BoxJumps
5 Rounds + 7 BJ
Thanks for the cheering Blake I heart you! 🙂
Good job on the video boys…tis hilarious! I will have that song stuck in my head for the day I’m sure.
🙂
You did awesome Crystal! Especially since we were probably as distracting as we were supportive!
Now you KNOW you can do that height box jumps in a WOD…no turning back now!
🙂 Thanks, it was a tough one!
In case you’re not on FB – https://vine.co/v/hD0mdwAvFAP
Great job Blake!
Thanks for the link Kevin. Laughed out loud all by myself in my office
Is that WOD on the change for change list???
You just never know what form inspiration will take…
So funny!
Mobility
Group WU
Change for change from Feb. 22/13
WOD: A-hem
EMOTM for 6 min. complete 25 double unders and remaining time complete Max burpees. Rest 1 min and repeat for a 2nd round. Score = total burpees
Scaled to 8 DU’s
Total = 53 Burpees (PR of 30 Burpees)
Ummmmm, change for change from Feb? LOL You’re a little late.
In any case, awesome PR! 🙂
hahahaha…not sure why I typed Feb. That should have been Oct. 22. Dohhhhhhhhhhh.
Nice PR!!!!
mob wux1
group wu
wod change for change
Oct 18
AMRAP 12 min
10 floor wipe
15 DU(scale 45 s)
20 squat
total=6 round 45 single
Change for Change
WOD 11.2 Rx
8 rds and 11 HRPU
Last time got 7rds + 10 Box Jumps, happy with that.
Great PR Maria. 🙂
Mobility and Warmup x 1
Sprint drills (fun!!)
1 mile run with 40lbs sandbag: 8:13
Had a good pace bunny. Thanks Nick!!
Mobility
WU x 2
Springt drills
Change for Change
Open WOD 11.2
Score: 5 rounds + 10 BJ Rx
Today is the first anniversary of my first fundamentals class! Fitting that I did an Rx workout to celebrate, because I never would have imagined back then where I would be now. 🙂
What an awesome way to commemorate a year, doing a wod rx’d. 🙂
Congrats on your first year completed. I wish you many more.
Mobility
WU x 1
Sprint Drills
WOD “CFM run”
– Run 1 mile with 40lbs sand bag
Time : 11:28
THANK YOU SOOO MUCH JENN FOR DOING THIS WOD WITH ME !!!!!!!! We did it 😀
P.S. I showed up at the 5:45 class with my sumo costume and NOBODY was wearing a costume…. COME ON PEOPLE !!! Hahaha 😛
If it makes you feel any better Corinna, Melissa H, and I wore witches hats at the 4:15 class. We looked like ding a lings lol.
Great job on the 40lb sandbag mile!
Haaaa thats great hahaha!!!
No – thank you for encouraging me to join you! I was so despearte to avoid the run I stopped at the bank machine on the way in to get the $5.00. You did such a good job on the run 🙂
WU x 2
Sprint drills
Change for Change
AMRAP in 10 min
2 HSPU 4 Pistols
4 HSPU 8 Pistols
Got to 6 HSPU in round of 8. HSPU done RX, pistols with smallest box and 45# plate.
Change for change…
Squat Master Supreme
Back Squats
10-10-10-10-10-10-10-10-10-10
85-85-90-90-95-95-100-100-105-105
Score= 9, 500
***** IM SOOO HAPPY. Thank you Amanda (tues) and Jeff (today) for helping me with my HSPU… 10# plate and abmat are now no problem thanks to proper form… Another step closer to my gymnastic dream…
Also, Kevin I LOVE the new 35 # bars. Love them.
oh awesome!! Just the abmat is right around the corner! 😀
I love the new 35# bars too!!
WOOHOO congrats on your HSPUs! Sorry I missed them. Nice job on the Back Squat WOD 🙂
Mobility
WUX1
Group WU (sprints) pretty fun.
Strength
EMOTM: Dead lifts X 2
135, 155, 175, 185, 195, 205, 215, 225, 245, 265
WOD: 11.2 (As per Coach Jeff, “a good one…” Ha, I know what that means now!! :P)
Rx’d: 8 rounds.
Brutal. and doing it alone = worse :D. Thanks for the push and the cheers 6:45’ers.
Thanks Coach Jeff!
Happy Halloween all!
I might be a little crazy but I loved the 11.2 WOD. 8 rounds is a great score. Come on, admit it….it was fun, wasn’t it? 😉
My keyboard went crazy and just opened 28 tabs of that vine video… Yup…
Mobility
WUx2
Group WU (sprints, loved this)
Change for change, open strength
Overhead squats x5…
50-55-60-65-75
Shoulder press x5…
65-70-75-80-85
Mob
Group wu (always fun)
Change for change
Oct 22
6 min of emotm
25 du ( burpees for remainder if each min)
Rest for 1 min after 6 min and repeat
Burpees: 56
Rope climb ( and leg burn!)
It was great to see you this morning Natacha 🙂
Nice job on that DU + burpee WOD! Way to go!
Correction 53
WU
Group Sprints
Change for Change
Oct 25th Bear complex
7×5
Power Clean
Front squat
Push press
Back squat
Spit jerk
95-135-135-95-115
I was a bit confused at the start that’s why the weight is so weird
Cash out – Rope Climb (PR – First ever rope climb!!!)
Congratulations on your first ever rope climb! 🙂
Mob
Wu
Sprints
Strength shoulder press
85,95,100,105,115(F),105(4)
Wod: cfm mile
40# sandbag
Time: 9:25
Cashout: rope climb felt a lot better than my last attempt a few months ago. Never seem to wear the right socks on rope climb day.
Mob
Group Wup – sprint drills
WOD: CFM Mile
run 1 mile with a 40lb sandbag
Time = 12:04
Wup x 1
Thank you big time to Chantal Cool for getting me to join you – I am glad to have done the run for the first time. Great inspiration – you set such a good pace and I didn’t see you stop once except to adjust the sandbag. One of my students saw you running and asked me if that was us the next day. He was really impressed by you and now he is thinking of joining CF.
Coach Jeff – thank you for letting me join class even though I was a tad late