Run 800m
28 Kettlebell Swings (70/53#)
28 Strict Pullups
28 Clean and Jerks (135/95# or 65% of 3RM)
28 Strict Pullups
Run 800m
Compare to Aug.20/12
Run 800m
28 Kettlebell Swings (70/53#)
28 Strict Pullups
28 Clean and Jerks (135/95# or 65% of 3RM)
28 Strict Pullups
Run 800m
Compare to Aug.20/12
MOB
WU x 1
200m run
Group strength: Clean and Jerk – 3RM = 70lbs
WOD-JAG 28
800 M Run
28 KBS @ 30 lbs
28 strict pullups with green band
28 Clean and Jerks @ 50 lbs
28 strict pulups as above
800 M run
Time: 22 minutes
Tough but fun! Thanks for the great class Coach Patrick.
Great work Jackie!
That is a fantastic time Jackie! Well done. 🙂
Great job Jackie!
Thanks everyone!
Mobility
WU x1 plus 200 m run
Group strength: clean and jerk 3rm (went up to 50#)
WOD: Jag 28
800meter run
28 kbs 25#
28strict pull ups with green band
28 clean and jerks 40#
28pull ups with green band
800 meter run
Time: 24.05
Cash out: 2 minute plank and suntanner stretch!
Thanks for the great class coach Patrick ….great work 6amers
Great time ginette!
Nice work Ginette! Great time.
You are a hard worker Ginette! Keep it up!
You are getting really strong Ginette. Great work!
Nice chatting this morning Ginette. So fun to be able to put a face to the post!
Mobility
WU x 1 + 200m run
Group strength: Clean and Jerks – practiced @ 55# (need to practice a lot more)
WOD: Jag 28
Run 800m
28 Kettlebell Swings @ 35#
28 Strict Pullups with green band
28 Clean and Jerks @ 55#
28 Strict Pullups with green band
Run 800m
Time: 21:01
Cashout: 2 min plank and suntanner stretch
Thanks Patrick and great job everyone!
Way to go Kelly!
Fast time. Great work! 🙂
Nice!
I couldn’t catch you! You are a great athlete Kelly B.
Mobility
WU x 1 +400M run
Group Strength: Clean & Jerk 3RM 105
WOD: JAG 28
800M run
28 KBS @ 40
28 strick pull ups Blue band
28 clean & Jerk @ 70
28 strict pull ups Blue band
800M run
Time 21:02
Cash out sun tanner’s stretch + 1 min Plank
Nice job Francis!
Congrats Heather W on your 500 classes. You are an inspiration!
M + WU x1 + 200 m run
Group Strength – Clean & Jerk …3RM
55-65-75-85-90
WOD – JAG 28
800 m run
28 KBS (scaled to 35lb)
28 strict pullups (scaled to ring rows)
28 clean & jerks (@ 55 lb)
28 strict pullups (scaled to ring rows)
800 m run
Time : 22:35
Thanks Patrick, I really enjoyed this one and much better with your advice on my cleans.
Congrats to the “500 class gang”….very inspirational!
Nice 3RM on those clean and jerks Tracy! Getting strong!! 🙂
Way to go Tracy!
I keep hearing you say you aren’t making any progress…shame on you!! You are getting so strong so fast and your lifts are reaping the benefits of your analytical mind. Great job little sister, so proud of you
Wux2
Group strength
115-125-135-140
WOD. Jag
Run 800m
28 Kettlebell Swings (70/53#)
28 Strict Pullups
28 Clean and Jerks (135/95# or 65% of 3RM)
28 Strict Pullups
Run 800m
30:09 RX
Rob Brydges
Nice job Rob!
So impressed! Nice job!
Run 800m
28 Kettlebell Swings #50
28 Strict Pullups (black)
28 Clean and Jerks 95lbs
28 Strict Pullups (black)
Run 800m
25min finished
Cashout – tried not to faint
Wux1
Group Strength c&j
85-95-115-135
lol, nice cashout Caleb. Welcome back. 🙂
Thanks! Feels great to be back.
Great picture Kevin and Mum!
Mobility
Wu x 1
Group Strength clean and jerk (3rm)
135/ 155/ 175/ 185/ 205
Wod: Jag 28
800m run
28 kbs @ 70#
28 strict Pullups
28 clean and jerk at 135
28 strict Pullups
800m run
Rx’d : 19.34
Had fun with this one, my runs actually felt pretty good, except on the second run at the corner I had to walk for a minute I was seeing stars… Lol. My goal when I read it was to try to get under 20 mins. So happy with that. The c+j’s got tough. Kb’s were unbroken, Pullups were all over the place. I kipped a bit on one so I redid it.
Great work 6 amer’s, and great coaching Patrick!
WOW SHANE! Nice work! Wish I could have seen you tackle this one 🙂
Thanks Amanda, I really liked this one! 🙂
Awesome job Shane!
WOW! Crazy time! I knew you were going to kill this one!
Impressive Mr. Shane!
Monster!
Did you forget an exercise? Hehe unreal time!
WODKILLA
Thanks everybody
You are a freaking machine. Nice work Shane.
Mobility
WU x 1
200m jog
Strength: Clean and Jerk practice
45# – 65#
WOD: Jag 28
800m run
28 KBS 35#
28 strict pull-ups (green band)
28 C&J 65#
28 strict pull-ups (green and purple band)
800m run
Time: 29:10
So happy I finished. During the C&J I really struggled. I was going to take off weight and just kept doing 2-3 at a time until I finished. That was a tough one mentally.
Great job Melissa!
Nice job sticking with Melissa. So much of Crossfit (and life) is conquering the mental challenge of giving in. Today you kicked that to the curb. That’s strong in every way!
I love this photo of Mum. Great job Heather! Here’s to the next 500! 🙂
Heather – I love the picture so much, there’s not much more can be said about it because a 60ish woman doing 500+ classes of CrossFit speaks for itself. Incredible.
Mobility
WU x 1
200M jog
Strength: Clean and Jerk practice
25#-35#-40#-45#
WOD: Jag 28
800m run
28 KBS 30#
28 Strict pull ups (blue/purple band)
28 C & J 35#
28 Strict pull ups (blue/purple band)
800m run
Time: 25.29
Ouffff. What a WOD.
I’m glad you decided to go! You helped get me through those pullups 🙂
I am glad I did too! I actually didn’t curse you at all for the rest of the day 😉
Warmup
Clean and jerk practice
WOD
800m run
28 KBS (45)
28 strict pull-ups (pink band)
28 C&J (75)
28 strict pull-ups (pink band)
800m run
22:36
Uggg….that was rough.
Strict pull-ups are rough.
You did awesome! Great job Gillyon!
Great work gillyon, fast time.
Nice job Gillyon!
WU x 1 + 200m run
C+J x 3
85-95-105-115 (x 2.. failed the 3rd one. didn’t try again – wanted to stretch)
WOD Jag 28
800m run (Scaled to half the distance, PLUS rowing because of my ouchie groin. TMI. so .. 500m row)
28 KBS 35#
28 Strict pull ups (black/purple)
28 C & J 90#
28 Strict pull ups
500m row
24:26 … Can’t compare to last year since I rowed instead. I also added a purple band to the black band but this is probably because the black band is old now, and not as effective 😀 !!!
Hmmmm, some days I feel like I’m an old black band! Great job at 6 a.m. as usual Chantal.
Well.. just like a black band, as you age, you lose elasticity! But not vous madame, you look awesome!
Great work this morning chantal
Nice job Chantal L!
Mobility
WU x 1 + 200m run
Strength: Clean and Jerks (3RM) @ 55×5
Jag 28
800m run
28 KBS @ 35
28 Strict pull-ups (green band – had a few no reps)
28 C & J @ 55
28 Strict pull-ups (black band – was almost too bouncy…should have stuck with the green band…I have no idea why I switched!!…)
800m run
Time 22:58
Great work Heather W.! I just did my 100th last week.
800m run
28 KBS ( 35lbs)
28 pull-ups (green band)
28 clean&jerk (55lbs)
28 pull-ups (g. Band)
800m run
22:30 – thanks Gillyon for boosting my run at the end! And thanks Marie No for up righting Grace and removing hazardous materials from her:)
Love WODing with you and your babes. 🙂
You are doing so great! Keep it up!
Nice job Melanie and Amber!
Mobility
WU x 1 + 200m run
Strength: Clean and Jerks (3RM) up to 75#
28 KBS @ 40#
28 Strict pull-ups (blue band)
28 C & J @ 65#
28 Strict pull-ups (blue band)
800m run
Time 23:11
Well, PR of 20 seconds 🙂 I was not feeling it today, I really wanted to take a nap haha. Thanks for the great coaching Marie-No!
Way to go Maria, no napping allowed!
Good work Maria!
Mob
Wu x 1 + 400 m run (ran to the cone which was 400 m return. Little bit Pavlovian
Lol @ “sprinting on the inside”, and GOOD JOB on running both!
Good work Heather and thanks for the recipe!
Found a new recipe if you are looking for a treat for your lunch bag…Paleo Banana Bread. So easy – but don’t bake it if you have no will power ’cause it’s really really yummy!!
http://slimpalate.com/banana-bread-paleo-grain-free-gluten-free/
I didn’t add the cacao chips since I didn’t have any, and it still rocks!
Thank you for sharing Heather – we have a Paleo page on Facebook, I will add it to that. 🙂
Wow! I stumbled upon this recipe on the weekend and made it as muffin (made 12). Great minds think alike. Except the will power part… they are all gone.
Mobility
WU x1 + 200m run
C & J Practice x3
35-45-60-70-80 (Could’ve gone higher but didn’t want to push my shoulder.)
Run 800m
28 Kettlebell Swings (25#)
28 Strict Pullups (green & pink)
28 Clean and Jerks (50#)
28 Strict Pullups (green & pink)
Run 800m
Time – 23:22
1min plank
Could’ve done higher weights and probably gone with just the green band, but I erred on the side of caution. It was nice to feel like I’m making progress again. 🙂
Progress is great Heather! Keep it up!
Great job Heather!
Mobility
WU X 1
200m run
Clean and Jerk X 3
155-165-175-185-195(F)
WOD – Jag 28
Run 800m
28 KBS 70#
28 Strict Pullups scaled to Ring Rows
28 Clean and Jerks 120#
28 Strict Pullups scaled to Ring Rows
Run 800m
Time – 28:23
Nice work Jeff!
C&J Practice
65-80-90-100-110(1)
Wod:
Run 800m
28 KB swings (50#)
28 Strict pullups (rx)
28 C&J’s (65#)
28 Strict pullups (pink band)
800m run – holy shit.
Time = 30:10
WOW that was tough. I WANT to say that I’d like to try this again when it’s not 33 degrees but I’m still fresh off the wod and at this moment I don’t ever want to see it again. 🙂
Thanks Rob, great class.
Sorry about the heat today Amanda – my vacation is over and now that I’m back to work it got hot again!!!
Great job on the kbs Amanda! Nice work!
Mob
WU x 2
Group practice clean n jerk
WOD jag 28 RX One of my favs
24:43
Think about a minute pr over last time a suffered on the runs, thanks sled pulls!! Lol
Nice pr Jeff
Great work Jeff!
mob wux1 +200 m run
group strength
clean &jerk 95×3 115×3 125×2
hamstrihg was to sore had hard time with c&j
wod jag 28
scale
400 m run
28 kbs53#
28 strict pull up
28 c&j 95#
28 strict pull up
time 21:38
cash out 2 min plank
Hope your hamstring heals quickly Gilles! Nice work!
Wux1
Cleans
WOD rx
23:38
this sucked the big one.
Wow! Nice woerk!!
Nice Darrell!
Awesome Darrell!
Wux1 + 200m run
Group strength: Cleans
65, 85, 95lbs
WOD:
45# Kettlebell
65# Clean and Jerks
Pullups w/ blue band
Time: 26:17
This was a real gasser. I had to stop and catch my breath several times. I honestly didn’t think I was going to be able to finish a few times. Definitely a great workout! One thing I have been really neglecting (and it hurt me here) is staying hydrated. Very important on a hot day!
Hydration is key! Good work Adam!
Mob
WU x1 + 200 m run
Group Strength – Clean & Jerk …3RM
65, 75, 85, 95#
WOD – JAG 28
800 m run
28 KBS 35lbs
28 strict pullups green band
28 clean & jerks 65lbs
28 strict pullups green band
800 m run
Time: 24:51
Thanks for the help with the clean and jerk Kevin.
I think you have the cross fit bug Tom! Nice job on the WOD!
Mobility
WU x 1 + 200m run
Group strength: Find 3RM Clean and Jerk (x3)
65-95-115-135-155(1) *ran out of time
WOD “JAG 28” scaled
Run 800m
28 KB swings (53#)
28 Strict pullups (10 @ Rx, 5 with pink band then rest with blue band….OMG!)
28 C&J’s (95#)
28 Strict pullups (blue band)
800m run
Time = 29:30
Well, that wrecked me.
Lesson for today: work on your strict pull-ups, Lora!!!
Great job 4:15 crew 🙂
Nice work Lora, I have learned I need to work on these too!
Yup, wrecked me too. Great job on the wod, you motivated me on that last run and I desperately needed it.
Good work Lora!
WOD: Jag RX
Time: 25:17
Last year: 30:25 (DNF)
PR: 5:08
I was nervous about this WOD all day, but I am super happy with my PR. Nice race tonight Laura. I really tried hard to catch you! You beat me fair and square!!!! Good work!
Wow nice PR!
Great pr Corinna! You’re on fire lately!!
Huge PR nice work!
Crazy PR!!
Wow Corinna..I have said to you a lot that you are strong, but tonight I am in awe of you. Holy Cow you are strong.
That’s a CRAZY improvement Corr, nice job!
So impressed that you were able to get strict pull-ups in! Nice work!
Mob/ WUx1 / 200m Run
Clean & Jerk x 3
95 – 135 – 145 – 155 – 160 (2)
WOD:”Jag 28″
800m run
— 28 KBS @ 70#
— 28 Strict Pullups
— 28 Clean & Jerks @ 120#
— 28 Strict Pullups
800m run
Time: 25:55
Aug 20, 2012 – 26:42 with 53# KBS and 115# C&J
Sure didn’t feel like a “PR” when I was doing it.
Clean & Jerks still need a lot of work. KBS were broken (14/10/3 I believe). Pullups were 2’s in first set and all singles in the 2nd.
Nice to do an evening class and see some different faces! Great job all!
Nice doing a WOD with you tonight Blake! Great work!
Big PR! Good job!
Not bad for a weirdo…just kidding. Nice seeing you tonight.
I knew you had this one in the bag…Awesome improvement.
Mob, wu x1
Strength: Group Clean & Jerks
WOD: Jag scaled
800 m
28 KBS @ 35lbs
10 strict pull ups green band (a deer in a head light moment occurred…luckily I was by the bands. I added a thick pink one.
28 C & Js at 40lbs
28 strict pull ups green & pink band
800m
Time: 24:59
Thanks Kevin and Joanna. Those strict pull ups were an eye opener for me this evening. Hats off to Rx people.
Thanks Corinna for the laughs on our final 800m.
Great job Laura! xo
Mob
Wux1 + 200m run
Clean and jerk
95,115,135,145,155,165pr in both moves
Wod jag 28
800m run
28 Kbs 53#
28 strict pull ups green band
28 clean and jerks 105#
28 strict pull ups green band
800m run
Time: 24:10
Was wiped at the end of this one
Mobility
WUx1 + 200m run
Clean and jerk
95,115,135,145 I think I could have gone way heavier, but was really scared to per-exhaust my delts.
Wod JAG 28
800m run
28 Kbs 53#
28 strict pull ups RX’d i think it went like 10, 8, 5, then 2’s the rest of the way.
28 clean and jerks 115
28 strict pull ups RX’d split into 2’s and singles for the last few. Busted open my other hand now ./eyeroll 😀
800m run
Time: 22:42
This one was fun, I think clean and jerk might be my favorite complex lift so far.
Thanks Joanna and Kevin! Great class as always.
Oly Class
Mob + WU
Burg WU
Snatch
65×3
75×3
80×2
85×2
90×1
95×1 a bunch of times
100×1
Squat Cleans + Split Jerks
100×3
115×3
125×2
135×1
145×1
150×1
I was a sweaty mess. After WU.
Mob, WUx1
Group Clean & Jerk – 55# to 75#
WOD – JAG 28
800m run
28 KBS 35#
28 Strict pullups – scaled to ring rows
28 Clean & Jerk 55#
28 Strict pullups – scaled to ring rows
800m run
Time: 24:50
Wux1 = 200m jog
Group Strength – Clean & Jerk x3
135-145-155-165-175
Wod Rx 28:08
C&J really gased me out. took aprox 10 mins to get through them. Last run got a stitch and had to walk/jog until Marie-No ran out to encourage me at aprox 550m mark. Thank Marie-No, showing up gave me the extra drive to finish strong.
Mobility
WUx1 + 200m run
Group strength: clean and jerk 3RM =65#
WOD: JAG 28
800m run
28 KBS 25#
28 strict pull ups (black band)
28 clean and jerk 40#
28 strict pull ups (black band)
800m run
Time: 22:14
– Mob
– WUx1 + 200m run
– Str –> Group Clean & Jerk, x3…
65-75-85-90-95
WOD: Jag 28
– 800M Run
– 28 KBS –> 45#
– 28 strict pullup (black band)
– 28 clean & jerk @ 65#
– 28 strict pullup
– 800m run
Time: 26:06