What I saw in my classes yesterday was nothing short of awesome! Both in the front squats and the beep test. The drive you gave was remarkable. That’s what I want you to bring to each and every workout. Push for 1 more round, 1 more rep. Bring the intensity!
EMOTM for 9 min
0-3min – 5 Clean and Jerk
4-6min – 4 Clean and Jerk
7-9min – 3 Clean and Jerk
*increase weight as needed
WOD
30 Front Squats
Then, 9-6-3 reps
Jerks (155/105/65%)
Bar Muscle-ups (or 18-12-6 dips)
Oh what a great picture!! Love those guys!
Ditto!
Mobility
WU x 1 (8 reps, ring rows)
Group mobility/WU
EMOTM 9mins
0-3min – 5 Clean and Jerk (85-85-95)
4-6min – 4 Clean and Jerk (95-95-95)
7-9min – 3 Clean and Jerk (100-105-110)
WOD
30 Front Squats
Then, 9-6-3 reps
Jerks @ 90#
Ring dips (18-12-6) with blue band
Time: 9:22
Cashout: Accumulate as much plank as possible in 3mins – 1:54
Nice work Vincent!
Mobility
WU x 1 (8 reps)
Group mobility/WU
EMOTM 9mins
1-3min – 5 Clean and Jerk @55
4-6min – 4 Clean and Jerk @60
7-9min – 3 Clean and Jerk @65
WOD
30 Front Squats
Then, 9-6-3 reps
Jerks @ 60#
Ring dips (18-12-6) with red band band
Time: 6:38
Cashout: Accumulate as much plank as possible in 3mins – unbroken. The last 20 seconds were brutal! I thought my insides were going to pop out of my stomach! Was proud to be unbroken then I look up and see Maria and Gilles still planking! Wow!
Thanks for the tips Kevin. I will try to put the ballerina toes away…
Great job Val! Fast
Very Fast!
EMOTM for 9 min
0-3min – 5 Clean and Jerk @ 85#
4-6min – 4 Clean and Jerk @ 85#
7-9min – 3 Clean and Jerk @ 90#
*increase weight as needed
WOD
30 Front Squats @75#
Then, 9-6-3 reps
Jerks @ 75#
18-12-6 dips w/small purple band)
time = 6:50
cashout 3 min plank
WOW this was a tough hour, I had to dig deep on this one. Great class Kevin!
Strong as always Maria!
Plank queen overhere.
Mobility, WU X 1(8reps)
Group Mob.
EMOTM 9 min.
1-3min. 5 Clean and Jerks @ 55
4-6 min. 4 clean and Jerks @ 55
7-9 min. 3 Clean and Jerks @ 65
WOD:
30 Front Squats @ 55
Then 9-6-3 reps
Jerks @ 55
Paralette dips 18-12-6
Time 6:28
Cashout: plank approx. 2 min. held during 3 min. of time
Great class 6amers, thanks Kevin!
Way to go Alaina, nice time!
Mobility
Wu x 1
Group mobility and barbell Wu
Strength EMOTM Clean and Jerk
0-3 @ 95#
4-6 @ 135#
7-9 @ 155#
Wod:
30 front squats @ 155
9-6-3
Jerks @155
Bar MU/ scaled to jumping bar muscle ups
10:00
Felt bad not being able to do rx bar muscle ups. Ever since the partner Angie Wod my Pullups have gone to sh#$. They are getting better again. Hopefully soon be back on it. On a side note though the jumping ones were by no means easy, as I couldn’t string them together and the kip is not very powerful.
Great class Kevin, great work 6 amer’s!!
You did awesome, looked strong!
Thanks Maria.
Foam roll/lacrosse ball your lats every day until they’re back to 100% !
I have been they feel great but I don’t know. It is a little depressing! Considering last time we did Strength with weighted Pullups I did 105 lbs. Now I do good to lift myself.. I know it will come back..
shane tank hayes your a machine good job
Thanks brad! You as well!
Your strength will come back Shane! Just keep doing what you are doing and continue to be patient!
I know, patience isn’t easy for me… But it’s like Kevin has said not every day can be a pr, gotta look at the long term.. So after today I am motivated to push harder..
Mobility
Warm up (8 perfect reps)
Group mobility
Group warm up
Emotm 9 minutes
1-3 minutes-5clean and jerks @25
2-4 minutes-4clean and jerk @35
7-9 minutes-3clean and jerk @45
Wod:30front squats @30
Then 9-6-3 eeps of jerks @35
Followed by 18-12-6 paralette dips
Time: 6:45
Cashout: plank hold: 2:15 minutes unbroken
Great class Kevin!
Nice plank Ginette!
Nice work Ginette!
EMOTM 9mins
0-3 min 5 c+j 55#
4-6mjn 4 c+j 60#
7-9min 3 c+j 60#
30 front squats 45#
Then 9-6-3
Jerks (155/105/66%) 45#
Bar MU. Scaled to dips on KB 18-12-9
6:06
Max planks in 3 mins
1:45.
Fast Vanessa!
Thanks Shane! More weight next time 🙂
WU + mob
EMOTM for 9
0-3 min 5 C&J @95#
4-6mjn 4 C&J @95#
7-9min 3 C&J @105#
———
30 Front squats
Then, 9-6-3
Jerks (95#)
Bar MU (Did 18-12-6 paralette dips)
9:05
Cashout: Accumulate as much time in a plank in 3 mins: 2 minutes
Wheeeeeeee! That was a fun one!
Way to go Chantal, heavy jerks!
Correction: My 4 x C&J were at 105#, not 95.
EMOTM 9min C & J
0-3 @ 55#
4-6 @ 65#
7-9 @ 65#
Wod:
30 Front Squats @ 55#
9-6-3 Jerks
18-12-6 Dips (Blue band)
Lost lots of time on the dips (I just couldn’t string a bunch together!)
Time: 9:00
Plank hold: Accumulated 2:20 in 3:00 min
Really enjoy doing the 6am classes but at times, feel weak in contrast to the 545 class. I have such respect for those who commit to wod’ing at that time of day on a regular basis.
Way to go 6am’ers!
60# for the WOD. Oops!
You will get used to the 6AM-ness. Then when you’re body adjusts, you will hit WODs just as hard as evenings.
I am so used to AMs now that when I go in evenings I feel tired from my work day.
Agreed,
I miss 6ams! I love starting my day with a WOD.
You’re all weirdos. That is all.
(hehehe)
That’s the best thing about the 6 amer’s! Lol
MOB
WU x 1 (8 reps)
Group mob + wu
EMOTM for 9 min.
– 0-3 min : 5 Clean + Jerk @ 30#
– 4-6 min : 4 C + J @ 30#
– 7-9 min : 3 C + J @ 30#
WOD
30 Front squat @ 30#
then…
Jerks @ 30# (9-6-3)
Dips (18-12-6)
Time : 6:52
**Cashout : Accumulate as much time in a plank in 3 min**
Great work Brigette!
Fast time! Great Job!!
Nice work Brigette!
MOB
WU x 1 (8 reps)
Group mob + wu
EMOTM for 9 min.
– 0-3 min : 5 Clean + Jerk @ 55#
– 4-6 min : 4 C + J @ 55#
– 7-9 min : 3 C + J @ 55#
WOD
30 Front squat @ 60#
then…
Jerks @ 60# (9-6-3)
Dips (18-12-6)
Time : 7:09
Cashout : Accumulate as much time in a plank in 3 min
First Workout!!!
YAAYY for first workout 🙂 :)!!!
Welcome to CFM, great job on the wod, and yahoo for posting your results!
what Amanda said 😀
Nice work on your first Wod!
Yaye!! First WOD Welcome to CFM!!
The ice is broken.
Congrats on your first WOD and thanks for posting!!
Welcome Matt, what a great first workout!
Welcome to CFM, Matt. Congratulations on your first WOD (and your first post).
Please cancel my noon class….won’t be out of meetings on time. Sorry for late notice!
Got it
MOB
WU x 1 (8 reps)
Group mob + wu
EMOTM for 9 min.
– 0-3 min : 5 Clean + Jerk @ 65#
– 4-6 min : 4 C + J @ 65#
– 7-9 min : 3 C + J @ 85#
WOD
30 Front squat @ 85#
then…
Jerks @ 85# (9-6-3)
Dips (18-12-6) (Rings with blue band)
Time : 7:16
Cashout : Accumulate as much time in a plank in 3 min – Completed 2 minutes.
Thanks Kevin.
Nice time Kevin!
EMOTM
0-3min: 5 C+J @95#
4-6min: 4 C+J @115#
7-9min: 3 C+J @ 125#
WOD
30Front Squats
Then
9-6-3
Push Jerks and Bar MUs (Jumping)
Weight: 115#
Time 9:51
good job web
Good work Sebastian! Those jumping mu’s are hard.
Miss working out with you Sebastian. Nice work on the WOD!
Please Note: Due to the nature of today’s WOD, we can only take 16 in the evening classes.
EMOTM for 9 min:
— 0 – 3 min : 5 Clean + Jerk @ 95#
— 4 – 6 min : 4 C + J @ 105#
— 7 – 9 min : 3 C + J @ 125#
WOD
30 Front squat @ 115#
then…
9 – 6 – 3
Jerks @ 115# (9-6-3)
Bar Muscle-Ups (Jumping)
Time : 7:32
good job blake you made it fun at the end we were in a secret race and it helped push me more
I was trying to stay ahead of you AND catch up to Sheldon! We were all within 5 seconds of each other!
Fast time Blake! Need more weight!
You are probably right. Next time I will do my true 65% which is probably closer to 125#, but I enjoyed dialing up the intensity a little more for a change. The good news is the wrist held up fine so I’ll definitely be going a bit heavier next time.
Great news on the wrist!
Nice it was fun good job
Group mobility
EMOTM for 9 min
0-3min – 5 Clean and Jerk #95
4-6min – 4 Clean and Jerk #115
7-9min – 3 Clean and Jerk #125
*increase weight as needed
WOD
30 Front Squats #135
Then, 9-6-3 reps #135
Jerks (155/105/65%) scaled to jumping muscle ups
Bar Muscle-ups (or 18-12-6 dips)
Did my first private with kevin and he help with my technique for hang power snatchs and it was great i cant wait to do more and practice…
good class nooners
cash out 3 min plank
Great work Brad, looks like u have been putting in some hard training lately. Keep it up!
Thanks Yes getting help when I can because I’m all alone out in camp doing strength and whatever wods I can thanks again shane
You were flying with a pretty heavy weight! Nice race!
Thanks Blake I enjoyed it I’m trying to improve on strength to work up to rx weights it’s getting there many more sessions before I get there though 2015 be a good year, taking coach kevin advice push until your out of your comfort zone
Mobility
WU x 1 (8 reps)
Group mobility/WU
EMOTM 9 mins
0-3min – 5 Clean and Jerk (95-95-95)
4-6min – 4 Clean and Jerk (95-100-100)
7-9min – 3 Clean and Jerk (125-125-125)
WOD
30 Front Squats
Then, 9-6-3 reps
Jerks @ 115#
Bar Muscle-Ups (Jumping)
Time: 8:20
Cashout: Accumulate as much plank as possible in 3mins – 1:50
Taking a study break to conduct a STATUS CHECK! How’s everyone’s week going? More importantly, how’s everyone’s buttocks doing… After heavy front squats / sprints and heavy thrusters (for me)/lots if front squats today … My cheeks are on fire… Hmmm maybe the fact that I went up 533 stairs yesterday (and am on same pace for today) doesn’t help…
Anywho, happy Tuesday! 3-2-1 Guidy up!
Hey nice to hear from you Marie, hope things are well.. As for the legs mine are great, just still can’t do Pullups or mu’s worth sh$$.
Why can’t you do them Shane? You arms fell off? I’m sure you could get them by grabbing onto the bar with your teeth!
Lol, thanks Marie. Not sure what happened must have tore something doing Angie, now I just need to get everything working again.. Was super sore and tight but that’s all good now.
CFM misses you!
Wux1
Group wu.
Emotm 7 min
0-3min. 5 cj. 115lbs
4-6 min. 4 cj. 120 lbs
7-9 min. 3 cj. 125 lbs
WOD.
30 front squats 125lbs
Then. 9-6-3 reps
Jerks. 125lbs
Bar MU,s. Did 6 in a row PR
9:50
Rob Brydges
Nice work Rob B!
Did WOD at school
Mobility
WU x 1
EMOTM 9 mins
5-5-5-4-4-4-3-3-3
50-55-55-60-60-60-65-65-70
WOD (@ 55#)
30 front squats
then
9-6-3
Jerks
Bar Muscle-ups
I did parallette dips (18-12-9)
Time: 5:55
EMOTM 9mins
0-3min – 5 Clean and Jerk (115)
4-6min – 4 Clean and Jerk (135)
7-9min – 3 Clean and Jerk (155)
WOD
30 Front Squats
Then, 9-6-3 reps
Jerks @ 155
Jumping Bar MU’s
Time: 13:19
Cashout: Plank plus Sit-ups.
Nice work Dave! 155 got heavy!
Yeah today was a tough one! Haven’t really done bar muscle ups, something I need to work on. Worked so hard at getting regular mu’s, I neglected bar! Add it to the list!
mob wux1 8 rep
group mob wu
EMOTM for 9 min
0-3 min 5cj 95#
4-6 min 4cj 105#
7-9 min 3cj 115#
30 front squat 105 #
then 9-6-3
jerk
bar MU (ring dip 18-12-6)
time 8:16
3 min plank
Mister Plank Master over here…
Mobility& WU x 1 (8 reps)
*BOOYAH * Strung 2 or maybe 3 T2B together..I was very excited that I got the kip!
Thank you Jeff!
Group mobility/WU
*loved today’s mobility & learning new exercises!
EMOTM 9mins
0-3min – 5 Clean and Jerk (75#)
4-6min – 4 Clean and Jerk (85#)
7-9min – 3 Clean and Jerk (95-95-105)
WOD
30 Front Squats
Then, 9-6-3 reps
Jerks @ 75#
Ring dips (18-12-6) with red band
Time: 9:37
Those ring dips were brutal……
Booya indeed!!! Great work buddy! So proud!
Great job Jenn!!!
That’s my girl (letting that inner gymnast out to play!) Congrats on stringing together those T2Bs 😀
Tee-hehe you know me so well 😉
Nice job on the T2B, glad they clicked for you. I wasn’t that much help you were almost there! 😉
Way to go Jenn B on getting the kip on the toes to bar! Nice numbers on the WOD too!
Mob
Quick warm up
Group wu
EMOTM for 9 min
0-3min – 5 C&J @ 55
4-6min – 4 C&J @ 60
7-9min – 3 C&J @ 65
I could have been good after that! & Called it a day!
WOD #2
30 Front Squats @ 55
Then, 9-6-3 reps
Jerks @ 55
18-12-6 dips, pink band (use small purple next time)
Plank 3 min hold . 1 min each round.
gross mess! Glad it’s over. Thanks Kevin! Great job 4:15! Really starting to enjoy the 4:15ers!
I always for get something.
Time: 8:32
WU x 1
Group mobility/WU
EMOTM 9mins
0-3min – 5 Clean and Jerk 135#
4-6min – 4 Clean and Jerk 135#
7-9min – 3 Clean and Jerk 135#
WOD
30 Front Squats 135#
Then, 9-6-3 reps
Jerks @ 135#
bar MU (jumping)
10:30
Cashout: Accumulate as much plank as possible in 3mins – 2:15
Mobility
WU x 1 (8 reps, ring rows)
Group mobility/WU
EMOTM 9mins
0-3min – 5 Clean and Jerk 55#
4-6min – 4 Clean and Jerk 60#
7-9min – 3 Clean and Jerk 65#
WOD
30 Front [email protected] 60#
Then, 9-6-3 reps
Jerks @ 60#
Ring dips (18-12-6) with blue band
Time: 6:10
WOD at school
Mobility
WU x 1
EMOTM 9 minutes
0-3 min (55-60-60)
4-6 min (70-70-75)
7-9 min (75-80-80)
WOD
30 front squats @ 65#
Then
9-6-3
Jerks @ 65#
Paralette dips (18-12-6(did 9)
Time: 7:02
Mobility
WUx1
EMOTM 9 Min
0-3min @65#
4-6min @75#
7-9min @85#
WOD:
30 Front Squats @65#
Then,
9-6-3
Jerk @65#
Jumping Bar Muscle Up (Off Black Box)
Time: 6:04
Cash out: 3Min Unbroken Plank & Practiced Bar Muscle ups with Blue Band thanks for the help Corinna and Gillyon!
Great Class Coach Chantal!
Crazy fast! So close to that bar MU!
You will have your bar muscle up in no time Steph!
Mob (no time for WU…late)
Group Mob – quad barbell smash, calf, hip and glute lacrosse ball work
EMOTM x 9 min
0-3min 5 C&J (95-105-115#)
4-6min 4 C&J (120-120-120#)
7-9min 3 C&J (125-130-135#)
WOD
30 Front squats @ 105#
then
9-6-3
Jerks @ 105#
Bar MU (banded with green + pink for 9’s, green + blue for 6’s and 3’s)
Time = 12:19
I am wrecked.
First time doing bar MUs in a WOD. Those buggers are freakin’ hard! What was I thinking? I had to overcome some physical/strength hurdles as well as a BIG mental fear of being on top the bar (praying I would not fall). Had to really steel myself before each and every attempt…glad that’s over!
Thanks for the encouragement 5:45 crew!
Cashout – accumulate as much time in a plank as possible in 3 min. Got about 2 min. My shoulders were on fire from the WOD and I was still out of breath.
Yay for mu’s Lora! Great work.
I saw those bar MUs, and they looked great!
Fantastic work tonight Lora. Yeah for perseverance and fighting through all those bar muscle up’s!!! Great numbers on the Clean and Jerk’s too!
Awesome work Lora. You always give it your all.
Good job getting out of your comfort zone Lora 🙂
You were awesome on the bar!
Mob Wu
EMOTM Did Back Squats instead
40 x5 60 x4 65 x 3
Wod: 30 Front [email protected]
9 6 3 back squat @ 35
18 12 6 parallette dips bent knee
6:30
3 min unbroken plank.
Great job coaching Chantal. Thanks for your help.
The best part of my night was having Gillyon, Amy, & Jack coach and cheer Corinna on for her first bar muscle up. It was so awesome I was there to see it.
Nice job Laura! Nice plank!
It was AWESOME!
Great job on the WOD and thanks for the help!
You are the plank Queen. You put me to shame tonight! Nice work on the WOD too!
Wu x 1
EMOTM for 9
Clean and jerks
0-3 – 5 reps @ 135
4-6 – 4 reps @ 155
7-9 – 3 reps @ 155
30 front squats @ 155
9-6-3
Jerks @ 155
Jumping bar muscle ups
8:40
Nice time Jack!
The jumping muscle ups were rougher than I thought and the 155 jerks were nuts. Loved it. 🙂
Nice work Jack!
Mob
Wu x 1 8 strict reps
Group mob
EMOTM for 9 min
0-3min – 5 Clean and Jerk 45#
4-6min – 4 Clean and Jerk 45#
7-9min – 3 Clean and Jerk 45#
WOD
30 Front Squats 40#
Then, 9-6-3 reps
Jerks 40#
Paralette dips 18-12-6
Time: 6:54
Cashout: planks….accumulate 3 mins……was a hot sweaty mess, slipping on planks so have no idea how long I was able to hold it, very broken.
Nice work Julie, fast!
Mobility
WU x 1 (8 reps)
Group mobility/WU
EMOTM 9mins
0-3min – 5 Clean and Jerk (95)
4-6min – 4 Clean and Jerk (105)
7-9min – 3 Clean and Jerk (115)
WOD
30 Front Squats 115#
Then, 9-6-3 reps
Jerks x 115#
Ring dips (18-12-6)
Time: 9:57
WU x 1
EMOTM for 9
Clean and jerks
0-3 – 5 reps @ 115
4-6 – 4 reps @ 135
7-9 – 3 reps @ 135
30 front squats @ 105
9-6-3
Jerks @ 105
bar muscle ups
10:50
Had a box ready for doing jumping bar muscle up. Walked up to the bar and thought “F*&K THIS SHIT” and I ended up doing all bar muscle ups without jumping. Sometimes a little attitude in your head helps.
That a boy Patrick! I like attitude!
That’s awesome. Good on ya.
Nice Patrick! Way to have the attitude.
Impressive!
WU x 1
Mobility with bar and lacrosse ball
EMOTM :
0 – 3 minutes: 5 clean and jerk’[email protected] 95 lbs
4 – 6 minutes: 4 clean and jerk’s @ 95 lbs
7 – 9 minutes: 3 clean and jerk’[email protected] 105 lbs
Part 2:
30 FS’[email protected] 95 lbs
9-6-3 Push Jerk and Bar Muscle Up ( sets of 9 and 6 with blue band and finished last 3 with the skinny pink band)
I should have done all my bar muscle up’s with the skinny punk band, but my traps still feel wrecked from my competition in Halifax this week-end; not to mention my fear of heights..lol.. In fact,
Time: 9:27 or 9:37?????
After the WOD , Gillyon told me in no uncertain terms that I could do a bar muscle up without the band. I tried a few times to no avail, but Gillyon said” Get back up on that bar and just do it! ” I am so happy that I listened to you Gill because I finally got my first bar muscle up!!!! Yeah!!!! Thank you so much for your encouragement tonight girlie! Thanks Jack for the tip to pull myself toward the bar as well.
You gave me chills! I’m pumped for you! Hard work, girl…pays off!! 🙂
Great job coaching tonight Chantal!
Congrats on your bar MU! That’s awesome! Sorry I missed it 🙁
Nice time on the WOD too!
yyyyyyaaaaaaaaayyyyy
You are pretty amazing. Great work. Now u just have to perfect your kip and pull and you’ll be bangin me out.
Bangin them out! Wow, dang autocorrect.
It is a good thing I like you Jack lol.
How much do u like me is the question. Lol
Bhahahahahaha
Bahaha! Best typo ever!!!
LOL
Congrats!!!!
Awesome Corinna!
Congrats Corinna !!!
Yaye great job on your first Bar muscle up!!
Congratz! Really happy for you, hard work pays off!
Congrats! While I didn’t see it, I certainly heard it!
One of my favourite nights at the gym. I wasn’t in a rush. I finished the WOD. I had great friends cheering me on. And…I witnessed Corinna’s first bar muscle up. It was great to be at CFM tonight.
Warmup
EMOTM for 9 min
0-3min – 5 Clean and Jerk (75lbs)
4-6min – 4 Clean and Jerk (85lbs)
7-9min – 3 Clean and Jerk (90lbs). Should have gone heavier.
*increase weight as needed
WOD
30 Front Squats
Then, 9-6-3 reps
Jerks (75lbs)
Bar Muscle-ups
TIME – 14:34
Thanks for the cheers and Lydia entertaining. So happy to have done bar MUs. Eeek.
Chantal…awesome job coaching tonight. You are GREAT!
You are just awesome!!!!
WOW!! Awesome job doing Bar MUs in the WOD! You are so inspiring! Wish I could have stayed and witnessed that.
Great job Gill. You are a beast.
You worked your head off. Well done on those Bar Muscle ups.
Ps. I also thought Lydia was a superstar.
Your Bar Muscle ups are amazing! So impressive to watch!! Great Work!
Way to go Gillyon, awesome work!
Great to watch! I loved your descent from the bar!!
WU x 1 + Barbell WU
EMOTH: Clean & Jerks
0-3: 55#
4-6: 65#
7-9: 75#
WOD:
30 Front Squats @ 75#
then
9-6-3 Jerks @ 75#
18-12-6 Ring dips (small purple band)
Did Front Squats 20 + 10
Ring dips were tough. All sets were very, very broken.
Accumulated plank in 3 minutes: 2 minutes & a little bit (I think)
Congrats to all those doing bar muscle ups today (regular or jumping).
Mobility
Group warm up
EMOTM
0-3 @ 95#
3-6 @ 135#
6-9 @ 155#
WOD : @ 155
30 front squats
9-6-3
Jerk
Bar muscle up (jumping bar muscle ups)
Time : 9.41 (might be 9.47 can’t remember)
First class with coach Chantel fun class.
Nice job Jeremy!
Wow, nice work with that weight. Go so hard brah!
Emotm
1-3 115
3-6 135
6-9 155
WOD
@135 with ring dips.
8:40
Mobility and WU
Group mobility
EMOTM for 9 minutes
0-3 x5 @ 45#
4-6 x4 @ 45#
7-8 x3 @ 45#
WOD @55# with parallet dips
Time 9:16
Cashout accumulate as much time as possible for 3 minutes.
Nice job Amy and thanks for the cheers tonight!
Way to go Amy!! Miss working out with you!!
EMOTM C&J’s: 65-75-75
That was difficult.
WOD with 75# and small purple band for my ring dips (where did my ring dip strength go?) = 10:50
Great work Amanda, I know how you feel.
Nice job Amanda!
emotm
1) 145 0-3 x5
2) 155 4-6 x 4
3) 165 7-9 x 3
wod
30 FS @ 135
9-6-3
jerks
bar MU scaled to jumping MU
11?
disappointing night for me, I’ve had bar MU in the past easily but feel i’ve lost a bit of strength over the last few months as i’ve concentrated so much on mobility and the other stuff has slid because of it.. have to find a balance. thanks for trying to cheer me up Jeremy! 🙂
nice job coaching Chantal! Even though you kinda cheated the tunes with sonza! 🙂
I think I saw you bang your head to the music a few times…
I feel you’re pain buddy!
It’s not that you aren’t strong, It’s just that you are so damn old.
Just messin. You’re still awesome. 😉
Mobility
Warm up (8 perfect reps)
Group mobility
Group warm up
EMOTM 9 minutes
1-3 minutes-5 C&J 95#
2-4 minutes-4 C&J 105#
7-9 minutes-3 C&J 115#
WOD
30 Front Squats 105#
Then 9-6-3 reps
Push Jerks
Dips (18-12-6)
Time-8:44
I had to drop my weight down to 95# after the first 2 Jerks. Weak sauce I know.
I have been really lacking in motivation lately and I feel my extended absences in every workout I do.
Welcome to CFM Kimmy, it was nice to meet you tonight! 🙂
LMAO! He misses you Kimmy!
Bahahaha!!!! She is busy. She must have a “boyfriend” like McDavid’s “girlfriend”
You are no weak sauce Kimmy!
” Kimmy’s motivation, please come back soon! ” We love having you at CFM!
Keep showing up. We need you!
Loved lifting close to you tonight. You amaze me!
Emotm 9 min
0-3min 5 C&J =#50
4-6min 4 C&J = #55
7-9min 3 C&J = #60
Wod @# 60
30 FS
9-6-3 Jerks
18-12-6 paralette dips (I started with jumping MU…got 3 in and went to the paralettes)
Time- 6:44
7:34
95 lbs
jump bar muscle ups
Emotm 9 min
0-3min 5 C&J =#135
4-6min 4 C&J = #135
7-9min 3 C&J = #135 and 155
Wod @# 135
30 FS
9-6-3 Jerks
9-6-3 Jumping bar muscle ups
Time- 10:24
Forgot my book posting this a little late
Emotm 9 min
0-3min 5 C&J =#115
4-6min 4 C&J = #135
7-9min 3 C&J = #155
Wod @# 135
30 FS
9-6-3 Jerks
9-6-3 Jumping bar muscle ups
Time- 7:42
Mob + Wup x 1
Group Mob
Group Wup: EMOTM for 9 Min.
0-3 min = 5 Clean & Jerk (55, 65, 65 – I messed up & did 5 at 55, then 4 at 65, then 3 at 65)
4-6 min = 4 Clean & Jerk at 65lbs
7-9 min = 3 Clean & Jerk at 65lbs
WOD:
30 Front Squats
then 9-6-3 of
Jerks (45lbs)
18-12-6
Ring Dips with red band
Time = 9:13
Great class Chantal and thank you for helping me switch from the blue band to the red one in the wod!!!!!
This WOD kicked my ass – I felt like it was first class ever.
Cashout – 3 min plank (this did not go well – very broken up – my arms were on fire)