You – “What weight should I use?”
Coach – “Let’s see what you used last time. Oh, it’s not in your journal. Hmm.”
Have you had this conversation before? If so, you need to start keeping detailed (and mandatory) records in your journal.
Write down the warm-up (any subs), the strength lift and reps and sets, the workout with weights/percents/subs, your results, and how it felt.
You can even write what time of day you did the workout, how much sleep you had, your nutrition. The more detail you write, the better chance you have of producing better results. If you know the conditions it takes to hit PR’s, then it’s motivating to continue with those conditions (ie. 9 hours of sleep, etc.).
We have a sheet you can use at the gym to keep track of all your PRs on your lifts (makes it easy to check later). These sheets are going to replace the huge PR boards on the wall. (Note your numbers, they’ll be coming down later this week)
We also have journals for sale that have record sheets built into the back of them. Super-convenient!
Push Press x3
60-65-70-75-80%
4 rounds
25 Unbroken Wall Balls (20/14# @ 10/9′)
25 Unbroken Russian KBS (70/50#)
*Broken set = 50 Double Unders
**15 min cap
Cancel my 6am
Mob. and WUx2
Ring Rows 4feet-5, 3feet-5, repeat
Push Press
3 x (#60, 65, 70, 75, 80) great job Kelly!
WOD:
25 unbroken wall balls #10
25 unbroken RKBS #35
100 singles whenever broken
Time:
12:12
Great class!!! Thanks Patrick!!
Oh and 10 perfect push-ups 🙂
Nice job!
Good work Alaina! You rocked the WOD.
Good job Alaina! Your Push Press looked fantastic!
WU × 2
Group MOB
Strength: Push Press × 3
60, 65, 70, 75, 80%
40, 45, 50, 55, 60
WOD
4R-Unbroken (15 min cap)
25 wallballs @ 10#, 9ft.
25 Russian KBS @ 35#
13:33
2 rounds unbroken, round 3 was 13/12 wallballs, round 4 was 15/10 wallballs (so, 200 skips). All Russian KBS unbroken.
Cashout: 10 perfect pushups.
Nice work everyone! A tough WOD for sure. Stellar coaching Patrick, thanks for keeping us moving. 🙂
Great work Jackie!
Another impressive performance. Maybe not all unbroken, but every rep was legit 🙂
Who is this elusive Coach Patrick everyone speaks of…Does he come out after the sun sets?
Actually Marcel, he comes out just before the sunrise on Wednesdays 😉
Nice work as always Jackie!!
Mobility
WU x 2
Group WU
Strength: Push Press x3
60-65-70-75-80%
60-65-70-75-80# (nice sharing the bar Alaina!)
WOD: 4 rounds
25 Unbroken Wall Balls @10# @9′
25 Unbroken Russian KBS @35#
Round 1 – 15 WB, 100 singles, 10 WB
Round 2 – 8 WB, 100 singles, 17 WB
Round 3 – 10 WB, 100 singles, 15 WB
Round 4 – 13 WB, 100 singles, 12 WB
Russian KBS all unbroken
Time: 14:06
Cashout: 10 perfect pushups
What a mind [email protected]%& that was! Sorry for all the complaining Patrick 🙁
6am peeps – you did awesome!!! I admire all the unbroken rounds 🙂
Great work Kelly. We will all have nice buns for the summer. 🙂
No worries! We should point out that the broken sets were not due to fatigue. Just a little slip 🙂
You are very kind Patrick 🙂
good job
You did great Kelly!!
HAPPY BIRTHDAY KEVIN!!
If you’re reading through all the comments, trying to gauge whether or not you want to come in today, you absolutely should.
I didn’t want to go in this morning either. I thought the workout looked like a big bag of SUCK. But I got a bit of early morning encouragement from another CFM member via FB Messenger and I drug myself in due to her CrossFit Peer Pressure alone
You almost finished(great job!!!), but what did you get to? Haha you should post that incase this WOD comes up again.
In case? You mean ‘when’ it comes up again. Maybe next month! 🙂
Kevin that is not funny. Not even a little bit.
Shoot!! I should probably post that, eh?
I only noticed after, but Karen was using an 8#. What the heck?! Karen – if you read this, you can never put your hand on another 8# ball ever again.
Mobility
WU x 1
Group WU
Strength: Push Press x3
60-65-70-75-80#
WOD: 4 rounds
25 Unbroken Wall Balls @10# @9′
25 Unbroken Russian KBS @40#
Time: 14:43
Cashout: 10 perfect pushups
**time:13:43
Mob+WU x 2
Push Press x 3, (150# 1RM)
60 – 65 – 70 – 75 – 80 %
95 -105-110-120-130- 135#
WOD (15 min cap)
4 Rounds:
25 Unbroken Wall Balls 20#
25 Unbroken Russian KBS (60# for 1st three rounds and 70# for last one)
Tried to pace 3:30min/Rnd,
11:23
Way to go, Morgan. Almost Rx too!!!
Nice!
Nooner open gym!
Push Press x3 up to 105#
Today’s WOD Rx and UNBROKEN!!
11:28
I am shocked I did that many wallballs unbroken, like SHOCKED. Thanks for pointing out the Russian part of the KBS Amanda 🙂
Happy Birthday LOVE!!
That was FREAKING impressive.
Why you so shocked? I fully expected you to!
Great job! I know WBs have not been your strong point. Mini Mighty Mouse!
Mob + WUx1
Crossover Symmetry (Act/Comp/8reps)
GHD Back Extensions 3x10reps
WOD @ 53# KB = 13:10 (all unbroken)
Was aiming to pace this at 1:15/set (2:30/round) but that went out the window quickly. Final average pace ended up around 1:40/set.
Good job nooners!
Mob + WUx1
Strength Push Press x3
%60-65-70-75-80
#65-70-75-neck pain
WOD: 4 rounds
25 Unbroken Wall Balls 10# 9′
25 Unbroken Russian KBS 50#
Round 1 – Unbroken
Round 2 – Dropped the @#$#ing ball at 19 – 50 DU penalty – 6 reps
Round 3 – 17 – 50 DU penalty – 8 reps
Round 4 – 16 – 50 DU penalty – 9 reps
RKBS all unbroken
Time: 13:44
The skipping and wall balls combined to make that a “memorable” experience…especially immediately afterwards.
WOD, RX’d but didn’t finish.. Got to 15 wall balls in the 4th round.
Only the first round of WB’s was unbroken.
This was a REALLY good wod for me, for my cardio. I’m still coughing. I may incorporate this one into my cardio routines 🙂
Thanks Kevin!
…I may incorporate this one into my cardio routines…like for real???
Bahahahaha
haha! Well routine might not be the right word… My cardio torture, does that sound better? I’m trying to do things to make it better.. my lungs are still burning from this one so I figure it’s a good one for it. 🙂
I am just teasing but cardio torture does sound better 😉
Open Gym
Practiced cleans
95(4)-115(4)-135(4)-155(4)-165(f)-160(f)
155# is a 5lb PR though, so not all bad.
Happy Birthday, Kevin!
Please cancel my 4:00. Stuck in a meeting.
Mobility & WU x1
Strength: Push Press
60-65-70-75-80% Mario helped me guess my 1RM (used 100#)
60-65-70-75-80# felt good, so I suspect we guessed right
WOD: 4 rounds
25 unbroken WB (20/14#)
25 unbroken Russian KBS (70/50#)
If broken 50 DUs
WOD Rx: 13:21 unbroken
Thank you Pat for telling to go at the unbroken, I so wouldn’t have even tried had you not encouraged me to do it. My previous PR for unbroken WBs was 16 and only once. I was so pumped to do 25, four times!!!!!!
Awesome day at the gym – mind you my run in the morning is going to sucl 🙁
Great job!!!
WU x 2 + 34 birthday burpees ☺️
Thanks for the burpees!
PS. Sign up for the Open!
Your welcome.
And got some reservations. Need to find out the drop dead date.
Heather, we will be chatting 🙂
M+WUx2
Group WU
Push Press x3
60-65-70-75-80%
40-45-50-55-60lb
WOD: 4 rounds of:
25 unbroken wall balls
25 unbroken Russian KBS
*Broken set= 100 singles
Time: 10:57 unbroken 🙂
Cashout: 10 “perfect pushups”
Thanks for the rope climbing help Pat and Kevin!! Something finally clicked and I’m looking forward to working on this new skill 🙂
**9foot height at 6.5lb wall balls
35lb KBS
That was fun! Good on you for learning roping technique on the LONG rope. Not easy but you did it.
You’ll hit that easy button in no time!
mob wux1
group wu
push press x 3
95-105-115-125-135
WOD 4 round
25 unbroken wall ball 14#
25 russian KBS 45#
broken set 50 DU(100 single)
1 set unbroken
2 set last wall ball slip out of my hand
so sad a bad word and 100 single
3 & 4 set unbroken
time 10:50
cash out 10 perfect push up
Great work Gilles!!!
What word did you say?
Mob (12x) + WU x1 (didn’t get to do it twice, because Patrick was giving me tips on my pushups! Thanks Patrick) + group Mob
Strength: Push Press x3
60%-65%-70%-75%-80% (based on 65# 3 rep max. I am guessing I need to retest this soon, since it’s been a long long time that I had that number there)
35 # x5 WU – 40# x3 – 45# x3 – 50# x3 – 55# x3 – 60# x3 (was supposed to do 50# twice, but it felt light, so I kept going. It still felt like I could have gone up in weight at the end)
WOD: 4 rounds of (my jaw probably dropped to the floor once we were called to the board and I had a close look. For some reason I thought it was just 1 round… nope! 4!!! Wasn’t sure if I was going to run away or cry… I did neither. I did the WOD and lived. Take that voices in my head!)
25 Unbroken Wallballs (@10#/ 9′)
25 Russian KBS (35# – shoulder was a bit sore, so decided to a lighter weight)
If broken, 50 DU/ 100 skips (I opted for the singles)
Round 2, the ball slipped out of my hand with 4 Wallballs left. I was not happy… 100 skips
Round 3, the ball fell to the ground after 15. I’m not sure if it slipped or if my body decided on its own to take a break… 100 skips.
The rest was all unbroken.
My time: 13:01
Cashout: 10 Perfect pushups
Way to go Baukje! Your pushups aren’t as bad as you think. But everything can be perfected. We tend to choose the “easy” way to do things, but forcing yourself and taking the time to perfect every moves during the warm up is a good way to make progress.
Thanks Patrick! And thanks for all the tips and strategies! I really appreciate that!
strength
push press x 3
60-65-70-75-80 %
30-35-40-45-50 # then did 55#
WOD
15 minutes -4 rounds
25 unbroken wallballs
25 unbroken Russian KBS 20#
BROKEN set = 50 du or 100 singles I did singles twice
got to round 3 and 15 kb……
cash out
10 perfect push ups…….and on a happy note I did these 🙂
and 4# med ball
Push Press x3 (based on 1RM of 165)
95-105-115-125-135
Skipped today’s WOD due to some hip and lower back issues 🙁
Did “JT” instead:
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Time: 12:50 (Surprised myself with a PR of 2:04. I’ll take it!!!)
Awesome PR Coach!!
Nice PR I think I’d have opted for an easier WOD.
Big PR!!
WU × 2
group mob
Strength: Push Press × 3
115-125-135-145-155
WOD
4 Rounds-Unbroken (15 min cap)
25 wallballs @ 14#, 10ft.
25 Russian KBS @ 50#
13:04 all unbroken
went light to get all unbroken, still very tough, will go RX next time.
What a great day!
Push Press x3 with Danny Boy
110-120-130-140-150 (based off 185)
WOD Rx’d
Unbroken – 7:34
Rested until min after each movement (about 13-18 sec).
Next time, start a little sooner.
Definitely one of my favourite workouts.
Cashout – 10 perfect pushups
Stuck around for Open Gym (cause I like watching people do burpees)
Back squats x2
135-225-255-275-290 (pr for reps)
Max Unbroken Double Unders
206!!!
Only reason I stopped was because of a splitting headache that started around rep 170.
Thanks for all the birthday wishes (and burpees)
I like how after everything else you just decided you were going to get 200+ DUs with your new rope and then did it…..like it’s easy or something? Meanwhile I’m still sitting wondering if it’s safe to drive yet….
34 Birthday burpees for Kevin, Happy Birthday!
Push Press x3
60-65-70-75-80%
70-75-85-95-95#
(missed my 90# set by mistake so did 95# twice)
Thanks for sharing the bar with me Kevin L and Remi…and for putting the rack down to my level and awkwardly using it like that haha
WOD as Rx & all rounds UNBROKEN!!
Time: 10:23
Being beside Kevin and seeing him finish in 7:3something and not even be tired killed me a little bit (I know you’re insane and it’s your bday but seriously?? haha). I had a no rep on my 18th WB in round 4 and almost collapsed, then when I somehow got to 25, I really DID collapse before tackling the last round of russian KBS.
This was so so hard, the whole unbroken thing messed with my head (I might be a little bit stubborn…) and made me push harder for those reps. Also needed the longest recovery from this one…I don’t know who put my wb and kb away but thank you very much 🙂
Thanks Amanda!
Cash out 1: lie down for about 7 mins
Cash out 2: 10 “perfect” push ups
Cash out 3: fran cough….
Great job!!
I think tonight was the first time Ive seen you lay on the floor after a wod. 🙂
I knew you were going to finish it, great job 🙂
haha! I actually couldn’t get up, my legs were jelly and my hands were stuck like they were still gripping a kettle bell.
Awesome job Cara!!! Fast time! 🙂
Way to go Cara – inpsirational
Push Press x3
60-65-70-75-80%
80-95-105-115-120
4 rounds
25 Unbroken Wall Balls (20/14# @ 10/9′)
25 Unbroken Russian KBS (70/50#)
*Broken set = 50 Double Unders
**15 min cap
Time: 12:10 rx and unbroken
What a beast of a wod! Next time I’ll beat you Cara haha.
And of course, the 34 birthday burpees for Kevin. What ever happened to singing happy birthday? Haha
Singing is silly. Safe travels Mr.Lam!
We shall see 🙂 haha
It’s been fun wod’ing with you and having you help me over the last month…good luck with all your travels!!!
Wu and birthday burpees for mr Wood
Push press x 3
80-90-95-100-110
Wod: 4 rounds
25 unbroken WB (14#, 9′)
25 unbroken russian kbs (35#)
Did 3 rounds and 10 wb. I had to talk myself into using the 14# med ball. I knew Amanda would be mad at me if I went lower so I figured I’d suck it up. First round was unbroken (pretty sure thats a pr for reps) and subsequent rounds were broken in 13+ 12 wb. I am parking this workout in my brain right next to 14.5. Also, I wanna say I’m in awe of all the ladies who finished this WOD today… Wow!
GREAT job on the wod!
Push Press x3
55-65-70-75-80
4 rounds
25 Unbroken Wall Balls @ 6.6 (the 3kg ball)
25 Unbroken Russian KBS @35lbs
*Broken set = 50 Double Unders
**15 min cap
Did all rounds unbroken except the last round of KBS, i couldn’t get past 13# did 100 skips that got me to 15 min time cap 🙁
This is the first WOD in a long time that i am super proud of me. Went in with a plan and it worked, rested @ least 1 min between rounds so i wouldn’t have to skip.
Mob + WU
Open Gym
Strength: Push Press × 3
40-45-50-55-60-65-70 (PR 5#)
4 rounds
25 Unbroken Wall Balls (10#, 9′)
25 Unbroken Russian KBS @35lbs
*Broken set = 50 Double Unders
First set – unbroken
Second and Third set – broken wall balls (50 double unders)
Fourth set – unbroken (Thanks for the extra push Amanda!! 🙂 )
Time: 13:??
Mob + Wup x 1
Group Mob
Push Press x 3
60% 55 lbs
65% 60 lbs
70% 65lbs
75% 70lbs
80% 75lbs
Great sharing the bar with you Annie – great job
WOD: 4 rounds of
25 unbroken wallballs (10 lbs at 10 feet)
25 RKS (40 lbs)
* 50 Double unders each time set is broken
Total = 3 rounds and 1 wallball
So very disappointed in myself today. My brain got in my way.
Other factors = poor hydration, too many cookies over two days
Thank you Amanda for showing me where the KB should have been stopping – was wasting energy. I think I should have used a heavier KB.
I would really like to revisit this WOD – it was a real good one!
Mob. and WUx1 + 34 bday burpees
Push Press
3 x (#35,40,50,50,55)
WOD:
25 unbroken wall balls #6 ( next time go higher, practice these with heavier ball)
25 unbroken RKBS #35
100 singles whenever broken
Time:
10:39
Used a light med ball…the unbroken part of the workout played a serious mental challenge..