Anthony’s before and after picture. Down 93 pounds and still dropping! How? Through diet and exercise (not some shake or magic pill). Keep up the great work!
WOD as Rx’d
2 rounds of:
25 Knees to Elbows
25 Ring Dips
50 Double Unders
Time–>14:22
Did DU/S/DU/S…for the 50 DU.
1st time I can remember doing that many DU in a WOD and finishing it before the time cap.
The Ring Dips where the tough part that actually slowed me down.
Great work morning folks!
Lora
WOW Anthony! Amazing transformation. Your hard work is certainly paying off. I don’t think I would recognize the ‘before’ you. π
Kevin Mack
Looks great, Anthony!!
Tania
Great pic Anthony! Keep up the great work! Determination and hard work = success! π
Jack
WU x 1
2 min skipping
Push press x 5
135,155,165,175,180 (5# PR)
WOD:
2 rounds
25 knees to elbows
25 ring dips
50 DUs
Score: 11:49 RX’d
43 sec PR from October and did single/doubles last time.
Trent
Nice PR Jack. Way to get through those Ring Dips Rx.
Adam
Mobility
WUx2
2min DU practice. I got 7 in a row on my first shot, but then couldn’t get more than 1 at a time -.-
I started with T2B and got 8, but I couldn’t seem to get any more, even after a rest. Tried K2E, and couldn’t get any of those either, so I restarted with V snaps. I’m going to start practicing toes to bar for my warmup, I feel like I should have been able to get them!
Heather (Mum)
Great shot Anthony and amazing work.
Laura K
Awesome pic Anthony. Happy for you.
Chantal L.
Awesome picture!
WU x 2
Push press x3
95-100-105-110-115(x1… first one was a jerk, second one good, failed 3rd one)
WOD
2 rounds
25 T2B (scaled ab mat situp)
25 Dips (paralettes – hand release)
50 DU’s
10:05 … Boo 1:29 over my PR. I did knee bent v-snaps last time, wish I had saw this before the WOD – they were probably faster than ab mat sit up.
Trent
WUx2
2min Skipping
Foam Rolling
WOD
2 rounds of:
25 Knees to Elbows
25 Ring Dips (scaled used small purple band)
50 Double Unders
Timeβ>9:50
Nice WOD to come back too.
Awesome work Anthony!
Rob Brydges
Great great great job Anthony !
Leslie
Great job Anthony!
Shawn Johnson
WU x 2
2 min skipping
Push press x 5
100-115-130-145-155(x3)-150(x5)
WOD:
2 rounds
25 Knees to Elbows
25 Ring Dips Blue Band
50 DUs
Score: 12:48
Kevin
Press x2
65-85-105-108-113-117-120-122
Situps x10
55-65-75-85
WOD rx’d
6:58
30 sec off PR. Did weighted dips yesterday. May have something to do with it.
Trent
Are those weighted Situps too?
Kevin
Yes sir. Was only able to do 65# a month ago. Hoping to reach #135 by the end of the year.
natacha
great work coach!!
Shawn Johnson
Great work Anthony!
Helen
Wow Anthony, you don’t even look like the same person! I bet you don’t feel like the same person either! π
Corinna
I love this picture Anthony!Keep up the great work!
Blake
I’ve commented on Anthony’s hard work before, but he certainly deserves credit for all the hard work and dedication he has put in. You’re an inspiration buddy!
Denis
push press X 5
115-125-135-145-155
wod
Vsnaps
paralettes
150 singles
9:21
Great job Anthony!
Lora
Great work Denis. We’ve got to get you onto the rings! Remind me next time I see you that I said this! π
Tony, what I see in that picture is exactly why I love what we do at our gym. There is no secret, no magic, no shortcut. Only hard work. You are living proof. Way to go man!
Mobility + Warm Up x 2
Squat Cleans:
95 x 3
135 x 2
155 x 2
165 x 1
175 x 1
185 x 1
190 x 1 <–wrist started to hurt so I decided to stop. This was probably my max anyways.
Split Jerk (testing my test and practicing good form)
85 x 3
95 x 3
100 x 3
105 x 3
115 x 3 (no pain, but I had to wear my wrist band really tight)
WOD Rx: 9:16
Thought for a split second that I was going to beat Marie-No. What the hell was I thinking??
Kevin Mack
Mobility
WU x 2
2 minutes skipping
Strength: Push Jerk X 5
95-110-120-130 (Was great sharing the bar with you Wendy)
WOD
2 rounds
25 T2B (scaled v-snaps)
25 Dips (scaled paralettes β hand release)
50 DUβs (scaled to 150 Single Unders)
mob wux2 2 minute du
strength front squat
135×5 155×5 165×5 175×5 180×5
wod
2 round
25 knee to eibow
25 dips last time had purple band
no band this time
50 du scale 150 single
time 11:48
Lora
WOW! Great job doing the ring dips without a band! Awesome progress. π
Laura K
Mob Wu x 2
2 min of skipping. Got up to 14 a couple times for single single double unders.
Strength: Deadlifts 5 reps @ 55 75 95 105 115 125
WOD: 2 rounds:
25 sit ups
25 paralette dips hand release.. legs were fairly straight
150 skips
9:18
Thanks Kevin and Joanna. Sorry about taking all the 10 pound plates ha ha.
Jeremy L
Mobility
WU X1
Back Squat x 5
155-185-195-205-215
WOD
25 Knees to elbow
25 ring dips (med blue band)
50 DU ( first round did 150 singles, second round switched to doubles)
1 rd + 32 Double unders
Great WOD
Congrats Anthony. Amazing!
Heather S
Mob
Wu x 2 + 2 min skipping
Front squat 1’s
95-110-125-140-155
Wod scaled
25 toes through rings
25 ring dips with blue band
50 du’s
Time: 11:46
Liked this one π
Heidi
WU x 2
Push press 1
60-70-80-90-100
Wod
2 rounds
25 k2e
25 ring dips (small band)
50 DU’s
Time = 11:37
natacha
mob
wu x 2
skipping 2 min
back squat 1 rm to 170 (5#pr)
wod with small band for dips
12:10 (first time doing dips without 2 small or one blue band… SLOW…)
Nice work Anthony, and always with a smile! Very inspiring!!
Lora
Great job doing those dips with only one little band! π
Corinna
WU x 1
Strength: OHS
45-55-65-75
WOD: 2 Rounds
25 toes to bar
25 ring dips
50 double under’s
Time: 10:09
Other than a skin burn on my triceps, I liked this WOD!
Rob Brydges
Wux2 +2min skipping
Strength HSPU’s x3
-45p/abb -10p/abb -abb -2x10p beside abb -2x25p beside abb – rx x1
WOD. 2 rounds of
25 knees to elbows
25 ring dips
50 du’s
-14:45 rx
Rob Brydges
Julie
Mob
WU X 2 + 2 Mins Skipping
Strength – Shoulder Press X5
20, 20, 25, 25, 30
WOD – 2 Rounds:
25 Sit Ups
25 Parallel Dips with hand release (scaled with weight under butt)
350 Meter Rowing
Time: 11:15
Cashout – chest stretch against wall, calf stretch
Julie
ooopsss…there are several Julie’s in the box, the above stats are Julie Jones π
bradley
mobility wu x 2
dead lift
170-185-200-210-225
wod
#65 8:55
need to practice ring dips but I have problems with my sturnum and I get it check monday finally. ..
good job 645 class
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Amazing, Anthony!!!!
Amazing! Hard work pays off!
Great job Anthony – a hard work success story!
That’s awesome Anthony! Keep it up!
Way to go Anthony!
WUx2
2min Skipping
Strength – Shoulder Press x5
65-75-85-95-100×3-100×3
WOD as Rx’d
2 rounds of:
25 Knees to Elbows
25 Ring Dips
50 Double Unders
Time–>14:22
Did DU/S/DU/S…for the 50 DU.
1st time I can remember doing that many DU in a WOD and finishing it before the time cap.
The Ring Dips where the tough part that actually slowed me down.
Great work morning folks!
WOW Anthony! Amazing transformation. Your hard work is certainly paying off. I don’t think I would recognize the ‘before’ you. π
Looks great, Anthony!!
Great pic Anthony! Keep up the great work! Determination and hard work = success! π
WU x 1
2 min skipping
Push press x 5
135,155,165,175,180 (5# PR)
WOD:
2 rounds
25 knees to elbows
25 ring dips
50 DUs
Score: 11:49 RX’d
43 sec PR from October and did single/doubles last time.
Nice PR Jack. Way to get through those Ring Dips Rx.
Mobility
WUx2
2min DU practice. I got 7 in a row on my first shot, but then couldn’t get more than 1 at a time -.-
WOD
2 Rounds of:
25 V snaps
25 Paralette Dips
150 Singles
Time: 8:53
I started with T2B and got 8, but I couldn’t seem to get any more, even after a rest. Tried K2E, and couldn’t get any of those either, so I restarted with V snaps. I’m going to start practicing toes to bar for my warmup, I feel like I should have been able to get them!
Great shot Anthony and amazing work.
Awesome pic Anthony. Happy for you.
Awesome picture!
WU x 2
Push press x3
95-100-105-110-115(x1… first one was a jerk, second one good, failed 3rd one)
WOD
2 rounds
25 T2B (scaled ab mat situp)
25 Dips (paralettes – hand release)
50 DU’s
10:05 … Boo 1:29 over my PR. I did knee bent v-snaps last time, wish I had saw this before the WOD – they were probably faster than ab mat sit up.
WUx2
2min Skipping
Foam Rolling
WOD
2 rounds of:
25 Knees to Elbows
25 Ring Dips (scaled used small purple band)
50 Double Unders
Timeβ>9:50
Nice WOD to come back too.
Awesome work Anthony!
Great great great job Anthony !
Great job Anthony!
WU x 2
2 min skipping
Push press x 5
100-115-130-145-155(x3)-150(x5)
WOD:
2 rounds
25 Knees to Elbows
25 Ring Dips Blue Band
50 DUs
Score: 12:48
Press x2
65-85-105-108-113-117-120-122
Situps x10
55-65-75-85
WOD rx’d
6:58
30 sec off PR. Did weighted dips yesterday. May have something to do with it.
Are those weighted Situps too?
Yes sir. Was only able to do 65# a month ago. Hoping to reach #135 by the end of the year.
great work coach!!
Great work Anthony!
Wow Anthony, you don’t even look like the same person! I bet you don’t feel like the same person either! π
I love this picture Anthony!Keep up the great work!
I’ve commented on Anthony’s hard work before, but he certainly deserves credit for all the hard work and dedication he has put in. You’re an inspiration buddy!
push press X 5
115-125-135-145-155
wod
Vsnaps
paralettes
150 singles
9:21
Great job Anthony!
Great work Denis. We’ve got to get you onto the rings! Remind me next time I see you that I said this! π
Tony, what I see in that picture is exactly why I love what we do at our gym. There is no secret, no magic, no shortcut. Only hard work. You are living proof. Way to go man!
Mobility + Warm Up x 2
Squat Cleans:
95 x 3
135 x 2
155 x 2
165 x 1
175 x 1
185 x 1
190 x 1 <–wrist started to hurt so I decided to stop. This was probably my max anyways.
Split Jerk (testing my test and practicing good form)
85 x 3
95 x 3
100 x 3
105 x 3
115 x 3 (no pain, but I had to wear my wrist band really tight)
WOD Rx: 9:16
Thought for a split second that I was going to beat Marie-No. What the hell was I thinking??
Mobility
WU x 2
2 minutes skipping
Strength: Push Jerk X 5
95-110-120-130 (Was great sharing the bar with you Wendy)
WOD
2 rounds
25 T2B (scaled v-snaps)
25 Dips (scaled paralettes β hand release)
50 DUβs (scaled to 150 Single Unders)
Time 8:33
400m Run
18.14km bike ride on the trails
Mobility
WU x 2
2 minutes skipping
Strength: Push Press X 5
45-50-55-60-65
WOD
2 rounds
25 T2B (Toes through rings)
25 Dips (with 2 small purple bands)
50 DUβs
Time 10:22
Need to practice DU’s more. If it wasn’t for that I could of broken the 10mins for sure!
Happy one year at CFM. It has been great meeting you.
mob wux2 2 minute du
strength front squat
135×5 155×5 165×5 175×5 180×5
wod
2 round
25 knee to eibow
25 dips last time had purple band
no band this time
50 du scale 150 single
time 11:48
WOW! Great job doing the ring dips without a band! Awesome progress. π
Mob Wu x 2
2 min of skipping. Got up to 14 a couple times for single single double unders.
Strength: Deadlifts 5 reps @ 55 75 95 105 115 125
WOD: 2 rounds:
25 sit ups
25 paralette dips hand release.. legs were fairly straight
150 skips
9:18
Thanks Kevin and Joanna. Sorry about taking all the 10 pound plates ha ha.
Mobility
WU X1
Back Squat x 5
155-185-195-205-215
WOD
25 Knees to elbow
25 ring dips (med blue band)
50 DU ( first round did 150 singles, second round switched to doubles)
1 rd + 32 Double unders
Great WOD
Congrats Anthony. Amazing!
Mob
Wu x 2 + 2 min skipping
Front squat 1’s
95-110-125-140-155
Wod scaled
25 toes through rings
25 ring dips with blue band
50 du’s
Time: 11:46
Liked this one π
WU x 2
Push press 1
60-70-80-90-100
Wod
2 rounds
25 k2e
25 ring dips (small band)
50 DU’s
Time = 11:37
mob
wu x 2
skipping 2 min
back squat 1 rm to 170 (5#pr)
wod with small band for dips
12:10 (first time doing dips without 2 small or one blue band… SLOW…)
Nice work Anthony, and always with a smile! Very inspiring!!
Great job doing those dips with only one little band! π
WU x 1
Strength: OHS
45-55-65-75
WOD: 2 Rounds
25 toes to bar
25 ring dips
50 double under’s
Time: 10:09
Other than a skin burn on my triceps, I liked this WOD!
Wux2 +2min skipping
Strength HSPU’s x3
-45p/abb -10p/abb -abb -2x10p beside abb -2x25p beside abb – rx x1
WOD. 2 rounds of
25 knees to elbows
25 ring dips
50 du’s
-14:45 rx
Rob Brydges
Mob
WU X 2 + 2 Mins Skipping
Strength – Shoulder Press X5
20, 20, 25, 25, 30
WOD – 2 Rounds:
25 Sit Ups
25 Parallel Dips with hand release (scaled with weight under butt)
350 Meter Rowing
Time: 11:15
Cashout – chest stretch against wall, calf stretch
ooopsss…there are several Julie’s in the box, the above stats are Julie Jones π
mobility wu x 2
dead lift
170-185-200-210-225
wod
#65 8:55
need to practice ring dips but I have problems with my sturnum and I get it check monday finally. ..
good job 645 class