Hold it in

By /

AMRAP in 12 min
10 Bar-facing Burpees
20 SDHP
30 sec Ring Support Hold

Elba making great progress

56 thoughts on “Hold it in”

  1. Jane

    Hey Coaches,
    I just realized I left my earrings in the storeroom. Could you please take them into the office for me. They’re to the right when you walk in the door.
    Thank you!

  3. Johnny

    WUx2
    No Strength

    AMRAP in 12 min as Rx’D
    10 Bar-facing Burpees
    20 SDHP (75#)
    30 sec Ring Support Hold (Rings)

    5 Rounds on the Buzzer!
    SDHPs are a B%TCH!!
    Thanks Mark – Jane’s Earrings look nice on you 😉 jk Jane

  4. Patrick

    WUx2

    Daily Squat to 215

    WOD (modified)
    AMRAP in 12 min
    10 Bar-facing Burpees
    20 Good Mornings (45#)
    30 sec Ring Support Hold

    6 rounds + 1 burpee

  5. Greg Mac

    WUx2
    Strength: Shoulder Press x 5
    65-75-85-90-95(x3)

    WOD:
    AMRAP in 12 min
    10 Bar-facing Burpees
    20 SDHP (75#)
    30 sec Ring Support Hold (Paralettes)

    4 Rounds + 4 SDHP

  6. Shannon

    WU X2

    Strength: Cleans
    55-65-75-85-95

    AMRAP in 12 min
    10 Bar-facing Burpees
    20 SDHP (55#)
    30 sec Ring Support Hold (Paralettes)

    4 rounds + 27 seconds ring support hold.

    Almost 5 rounds but 3 seconds short. That was a great workout :)!

    Thanks Marc for the encouragements. Sorry Jocelyn and I couldn’t get through all the pennies ha!

  7. Johnny

    TOUGH MUDDER NEW ENGLAND

    Yeah, Lets see how many people will actually register for this now that you see how fun, challenging, and (as a testimonial) personally rewarding it is to complete. The Tough mudder is a Challenge, NOT a race. Team work and Camaraderie comes before Course Time. Depending on how many people register, we will be split up into groups of 5-7 people and the goal is complete the challenge and help each other out. Start as a Team, and finish this Mofo as a team.

    To Register click on this link: It is $95 before Jan 31/2012, $125 after that, $155 after April 1st and $200 after June1, 2012. So if you pretty much know you’re gonna do it – JUST DO IT and save money. The TEAM Name for now will be Moncton MUDCRAWLERS and we will be registering for the 9:00am start time on SUNDAY July 15, 2012 in NEW ENGLAND, (MT. SNOW, Vermont).

    http://toughmudder.com/events/new-england-2-sat-july-14-sun-july-15-2012/

    We will worry about drives and accommodations later. You will have to take off Monday from work for the commute back . It is 10 hour drive. We will likely leave Friday night to get to Bangor at least, and arrive in Vermont on Sat in time to get settled and have a team supper. There is a fun Party after the race and Family and friends are encouraged to come and watch the event. It is actually SOOO awesome to have a support team there for cheering and for supplies like Towels, energy bars, batteries, dry shirt, Advil, other essentials haha. I would have been sooo happy to have someone there with me in Arizona.

    If you don’t know what it is and wanna see more check the link for my experience: http://vimeo.com/35541655

    I have heard from many of you that you are excited to try it but are not sure. Trust me, just do it with me. You’ll be so happy you did. I’m certain it will be a super memorable weekend!!!
    JohnnyG out…..

    1. Johnny

      Corrections
      9:40am start time! We will have to be there 1.5-2 hours before so I think this is best
      Team Name: Beast Mode Squad
      password: gonzales
      I’ve just registered! Do this with me!

  8. Amanda

    Strength: OHS
    1x 55-65-75-80-95(pr)
    I couldn’t get the 95# in the air on my own (thanks Marc) – so I will work on that..

    WOD (RX’d): 3 rounds + 4 SDHP

    I hate SDHPs! 🙂

  9. Chantal L

    WU x 2
    Strength 5x push jerks
    75-85-95(split)-105(split)-115(split)

    WOD with 55# and paralettes: 3 rounds + 5 bar facing burpees

  10. Cheyenne

    WU x 2 – (today 5/10 pushups in WU were done on toes for each round) And that’s the TRUTH 😉
    Strength 5 rep
    Shoulder Press
    50-55-60-65-70

    WOD:
    10 Bar Facing Burpees (Jumped bar with plates, 1st time not being a scaredy cat)
    20 SDHP – 1st Round 55#, 2nd Round 45# (thanks Marc for adjusting my bar)
    30 Second Paralette Hold
    2 rounds 11 SDHP

  11. Johnny

    Corrections
    9:40am start time! We will have to be there 1.5-2 hours before so I think this is best
    Team Name: Beast Mode Squad
    password: gonzales

    I’ve just registered! Do this with me!

    3. Johnny

      TOUGH MUDDER NEW ENGLAND

      Yeah, Lets see how many people will actually register for this now that you see how fun, challenging, and (as a testimonial) personally rewarding it is to complete. The Tough mudder is a Challenge, NOT a race. Team work and Camaraderie comes before Course Time. Depending on how many people register, we will be split up into groups of 5-7 people and the goal is complete the challenge and help each other out. Start as a Team, and finish this Mofo as a team.

      To Register click on this link: It is $95 before Jan 31/2012, $125 after that, $155 after April 1st and $200 after June1, 2012. So if you pretty much know you’re gonna do it – JUST DO IT and save money. The TEAM Name for now will be Moncton MUDCRAWLERS and we will be registering for the 9:00am start time on SUNDAY July 15, 2012 in NEW ENGLAND, (MT. SNOW, Vermont).

      http://toughmudder.com/events/new-england-2-sat-july-14-sun-july-15-2012/

      We will worry about drives and accommodations later. You will have to take off Monday from work for the commute back . It is 10 hour drive. We will likely leave Friday night to get to Bangor at least, and arrive in Vermont on Sat in time to get settled and have a team supper. There is a fun Party after the race and Family and friends are encouraged to come and watch the event. It is actually SOOO awesome to have a support team there for cheering and for supplies like Towels, energy bars, batteries, dry shirt, Advil, other essentials haha. I would have been sooo happy to have someone there with me in Arizona.

      If you don’t know what it is and wanna see more check the link for my experience: http://vimeo.com/35541655

      I have heard from many of you that you are excited to try it but are not sure. Trust me, just do it with me. You’ll be so happy you did. I’m certain it will be a super memorable weekend!!!
      JohnnyG out…..

    4. Johnny

      TOUGH MUDDER NEW ENGLAND

      Yeah, Lets see how many people will actually register for this now that you see how fun, challenging, and (as a testimonial) personally rewarding it is to complete. The Tough mudder is a Challenge, NOT a race. Team work and Camaraderie comes before Course Time. Depending on how many people register, we will be split up into groups of 5-7 people and the goal is complete the challenge and help each other out. Start as a Team, and finish this Mofo as a team.

      To Register click on this link: It is $95 before Jan 31/2012, $125 after that, $155 after April 1st and $200 after June1, 2012. So if you pretty much know you’re gonna do it – JUST DO IT and save money. The TEAM Name for now will be Moncton MUDCRAWLERS and we will be registering for the 9:00am start time on SUNDAY July 15, 2012 in NEW ENGLAND, (MT. SNOW, Vermont).

      http://toughmudder.com/events/new-england-2-sat-july-14-sun-july-15-2012/

      We will worry about drives and accommodations later. You will have to take off Monday from work for the commute back . It is 10 hour drive. We will likely leave Friday night to get to Bangor at least, and arrive in Vermont on Sat in time to get settled and have a team supper. There is a fun Party after the race and Family and friends are encouraged to come and watch the event. It is actually SOOO awesome to have a support team there for cheering and for supplies like Towels, energy bars, batteries, dry shirt, Advil, other essentials haha. I would have been sooo happy to have someone there with me in Arizona.

      I have heard from many of you that you are excited to try it but are not sure. Trust me, just do it with me. You’ll be so happy you did. I’m certain it will be a super memorable weekend!!!
      JohnnyG out…..

      1. Sheldon W.

        I have to discuss this with my wife, but I am pretty sure I am in. I have a GoPro and can drive 3. I’ll confirm before Jan 31st.

        Cheers,

        Sheldon

  13. Heather S

    WU X 2
    Strength – Cleans 3’s
    70-85-95-105

    AMRAP in 12 min
    10 Bar-facing Burpees
    20 SDHP (55#)
    30 sec Ring Support Hold (Paralettes)

    4 rounds + 4 Burpees

    Next time I’ll do the ring support hold (the paralettes were actually a break even in the last round) but my arms/shoulders were complaining from yesterday and sadly I listened 🙂 Cleans were good this morning, but I see I only have 4 weights written down so it’s true Mark – I can do math…I just can’t count!!

    Good to see all you morning folks – and welcome Chris S – the real reason the rest of the Steeves’ are Crossfitters.

  14. Heather S

    Hey Elba – if you feel as good as you look you must be bouncing off the walls! Great progress girl!

  15. Leesa

    Nice Pic Elba 🙂

    WU x 2

    Strength 3 rep
    Back Squat
    60-65-70-75-85

    WOD:
    10 Bar Facing Burpees
    20 SDHP 45#
    30 Second Paralette Hold

    3 rounds 8 Burpees

    Thanks for the Great Coaching Marc 🙂

  16. Julie

    WUX2
    Strength OHS
    25-45-55-60-65

    AMRAP 12min

    10 Bar facing Burpees
    20 SDHP 45#
    30 Sec paralette hold

    4rounds+3burpees

    I owe I owe it’s off to work I go!!! Lucky are those who get to sleep tonight! G’night everyone!
    Haha!!

  17. Maria

    WOD @ home

    3 Rounds

    10 Burpees
    20 Box Jumps
    30 Pushups
    40 Squats
    50 Lunges

    time= 17:16

    Did this one May last year time was 22: 08.

  19. Jamie

    CFWU x 2

    Strength – Shoulder Press x 5
    70-80-85-95-105

    WOD – AMRAP in 12 mins
    10 Bar-facing Burpees
    20 SDHP 75#
    30 sec Ring Support Hold

    4 Rounds and 2 Burpees

    That was a hard one! Great job 4:15!

  20. Darsey

    Wu x 2
    Strength back squat x 1
    135-155-175-95-215. ( PR of 10)

    AMRAP in 12 min as Rx’D
    10 Bar-facing Burpees
    20 SDHP (75#)
    30 sec Ring Support Hold (Rings)
    4 rds 9 SDHP
    What a cardio workout!!

  21. Tracy S

    WUX2
    Strength: Back Squats
    75×10… (X3)100 – 105 – 110 – 115- 125

    WOD: AMRAP in 12 min
    10 Bar-facing Burpees
    20 SDHP – 45#
    30 sec Parallette Hold

    TOTAL: 3 rounds 6 BFB’s

  23. Mario

    WUx2

    Squat to 290#

    OHS 5RM: 95-105-115-95 (went back down to work on better technique, thanks Gab!)

    WOD @ 65# = 3 rounds + 10s hold*

    *Had not done SDHP since Fight Gone Bad… no problems with the back this time around! 😀

  24. Eric N.

    WU x2

    Strength: Front Squats x 5

    75-85-95-100-120 (PR for reps)

    WOD (modified)
    AMRAP in 12 min
    10 Bar-facing Burpees
    20 Good Mornings (45#)
    30 sec Ring Support Hold

    5 Rounds even

    Think I left my CF toque at the gym, probably by the coats. If someone sees it, can they please put it aside for me? Much appreciated 😀

  25. Corinna

    WU

    Strength: OHS
    45-65-75-80-85-90-95-100-105-110(fail)

    WOD @ 55 lbs

    4 rounds + 1

    SDHP’s were tough for me. Could not get a rhythm.

    You killed this one tonight Lora!

  26. Martine

    Elba, looking awesome!!!

    Shoulder press 10x
    45-45-35-35-35

    WOD @ 55#
    scaled ring hold to paralettes
    Total: 3 rounds + 15 SDHP

    Lots of new faces tonight, Welcome!! Always nice to see you Gabrielle!

  27. Francis

    WUx2
    back squat x 5
    145-155-175-205-225 (PR of 15# for reps)

    WOD
    AMRAP in 12 min
    10 Bar-facing Burpees
    20 SDHP (65#)
    30 sec Ring Support Hold

    3 rounds + 1 SDHP

  28. Lora

    WU x 2 (pushups on rings)
    No strength again tonight – back not quite up to snuff
    Foam roller and lacrosse ball on back and hip flexor – feeling better

    Practiced double unders

    WOD
    AMRAP 12 min
    10 bar facing burpees
    20 SDHP @ 55#
    30 sec ring support hold
    Total = 5 rounds even

    Got into a good groove with the bar facing burpees and all ring support holds were unbroken. Holy friggin fran cough now though… WTF?

  29. Jeff S

    WUx2
    Push press x 1
    135×10-145-155-175-185-195 (pr of 15#)
    Thanks for sharing the bar Frankie..
    WOD
    AMRAP in 12 min
    10 Bar-facing Burpees
    20 SDHP (75)
    30 sec Ring Support Hold
    4 rounds + 6SDHP
    This WOD was another one of those ones that looked easy on paper but kicked my ass!! Love when that happens! Lol

  31. Ron

    WU x 2
    Strength: OHS
    3 x 40,45,45,50,60

    WOD: AMRAP – 12min
    10 bar facing burbeeps
    20 SDHP #45
    30sec ring support hold

    Score: 4 + 15sec ring hold

  32. Sheldon W.

    WU x 2
    Strength: Push Jerk
    3 x 95,135,155,165,170lbs

    WOD: AMRAP – 12min
    10 bar facing burpees
    20 SDHP #65
    30sec ring support hold

    Score: 4 rounds with 1 second to spare.

  33. Gilles

    wu x 2
    strength – Overhead squats x 4
    65,75,85,95(PR 5#)

    WOD : AMRAP in 12 min
    10 bar facing burpeeps
    20 SDHP (RX)
    scale 30sec hold (parallette)

    Score total rounds – 4 rounds & 3 burpees

  34. Rachel

    wu x 2
    strength – Overhead squats x 3
    50,55,60,70,80

    WOD : AMRAP in 12 min
    10 bar facing burpeeps
    20 SDHP (45#)
    scale 30sec hold (parallette)

    Score total rounds – 3 rounds & 20 sec hold

  35. Hannah

    wu x 2

    back squat: 75, 85, 95, 105, 115, 120 (5)

    10 Bar-facing Burpees #35
    20 SDHP
    30 sec parallette Support Hold

    3 rounds and 8 burpees

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