Just keep running

If you’re doing the Hopper, I would encourage you to rest completely on Friday, and maybe take it easy today.

The Beep Test

Compare to Aug.23/12

52 thoughts on “Just keep running”

  1. My first CrossFit workout! Thanks to all the friendly people early this morning πŸ™‚

    WU (x3)

    Strength: Shoulder Press – 15, 20, 25, 25, 30 (x5)

    Beep Test: 2.8

  2. Valerie Arseneau

    Damnit!! The beeptest!! I did well last time and I would of loved to see if I got better.

    Love the honor to Kelly today lol.

  3. Mobility
    WU x 3
    Strength: shoulder press: 25, 30, 35, 40, 45 (only 1 rep at 45)
    WOD: the beep test: 2.5

    Nice sharing the bar with you Laura and welcome to CFM!

  4. WU x 1
    DU practice (Cannot seem to do any in the five finger shoes. The rope gets caught between my toes)
    800m Run

    Overhead Squat x 5 (Back to basics. Been having shoulder issues. Seems to be better so starting from square one with light weight)


    WOD: “THEBEEPTEST” @ 24m rather than 20m (Thanks Marie-No)


    Last year was 10.2 but @ 20m and with Darcy racing me.

    Good job 6am’ers and see everybody at the HOPPER!!!!!

    1. I love that you are going back to basics with the OHS. It will also help your snatch (squat).

      Hit up any one of the coaches for extra mobility exercises to help with your shoulders (and pay attention to hip and ankle mobility as well). I look forward to seeing how this affects your progress πŸ™‚

  5. Mobility
    WU X 3
    Strength: Cleans – thanks for your help Marie-No!
    5x 55, 60, 65, 70, 75

    WOD: Beep Test @24m instead of 20M πŸ™‚
    Level 4.1

    20 Toes through Rings practice

    Welcome Laura S.

    Cute cartoon Kevin LOL πŸ™‚

  6. Mob
    Wu x 3
    Push jerk 1’s
    85-95-105-115( looked like a press) 95 x 4

    Wod: beep test
    Sub’d for 2 k row (didn’t write down my time but was somewhere around 8:34??)

    ALL GIRLS CLASS at 7 this morning….so weird

    1. The ladies class at 7am WAS unusual, considering only a few months ago it was more of a “boys club”.

      It think you are correct with your time on the row. Well done. Great push on the last 100m too!

  7. Vanessa Champion

    Strength: Cleans

    WOD:Beep Test
    Level 5.1

    Cool down: 400m jog and some good leg stretching!

  8. mob
    wu x 2
    front squat 5 rm to 120# (havn’t done much strenght trainning lately… tough!)

    beep test (although it was shorter than the 6am class… I was sure the distance was longer than when I did it in 2011…)

    6.9 (last time 6.3)

    400m jog

    1. Great job Natacha πŸ™‚
      I smile every time I think of you and running WODs. I am so happy you have fully recovered from your Achilles injury!!

  9. Mob / WU x 3

    (Squat) Cleans x 5
    135 – 145(3) – 145 – 150

    WOD: “Beep Test”
    Score: 7.9

    First time doing this…ever I think. Would love to try this NOT after two days of pretty heavy squatting, but something neat to do either way.

  10. Mob
    WU x 3

    Strength – Back Squat x 5


    WOD – Beep Test – scaled to 2k row

    Time: 10:09

    Was trying for under 10 mins, but took too many breaks! Next time!

  11. Mobility

    Strength: OHS (x5) 35-40-45-55(x2) – back hurt…stopped here.

    Beep Test
    score: 4.7

  12. wux2
    push jerk x 5
    115-135-155-170-190 (4)

    WOD : Beep Test
    Level 6.7
    did 7.2 last year – I guess I should have pushed harder

  13. WU x 3

    Shoulder Press: 45-50-55-60-65

    Beep Test: 5.1 πŸ™ πŸ™

    Well, that was truly disappointing. I missed this WOD last year, but did it in 2011 with a result of 6.10. WTF????? I can accept not getting a PR, but by THAT much. My running has really regressed. Huge bummer!

  14. Finally! I’ve remembered to post. πŸ™‚
    WU X 3

    Back Squat: 105-115-125-135-145

    Beep Test: 7.2

    Still haven’t figured out pacing! Despite Corinna’s awesome warning, I still managed to exhaust myself way too early, Still, it was quite fun. πŸ˜€

    1. YAY for posting πŸ™‚
      You will really like being able to look back at past results for workouts with a simple “click”.
      Great job on the Beep Test. Pacing is for wimps. LOL! (kidding)

  15. Mob, Wu x 2
    Practiced squat snatch form with a 15 pound bar. Thanks Corinna

    My first Beep test. It was not invented when I was in highschool! It became hard for me in a hurry.
    Thanks Jeff and my 6:45 classmates.

  16. WOD @ home

    2k run – 14:55

    1:06 slower than June 10th

    Lots of work to do before the Legs for Literacy 10k πŸ™‚

  17. Mobility
    WU x 3
    Front squat x5 (30-35-40-45-45-50) – definitely my fav strength so far.
    WOD beep test: 4.6
    400m jog

    Class #5 and the beep test was hardest yet. Excited to try again.

  18. Mobility
    Strength: Back Squat 5x (35, 45, 55, 65, 70)
    WOD: Beep test: 6.7
    400m jog

  19. mob wux3
    Push Jerk

    WOD Beep Test
    I am excited to try this one again when it is not right before an event.

  20. Mobility
    WU x 3

    Strength – push press x 5 45-50-60-70-75(3)
    WOD Beep test
    My 1st time doing this & I really wasn’t sure how it was going to go. I need to practice more running.

  21. WU x3

    Strength: Back Squat to 185
    Practiced depth of squat and needed quite some help from Frank and Chris on the last few reps, thanks!

    Beep test to level 10.5

  22. Jen C

    WUP x 1
    Strength – Clean 5 x 50, 55, 60, 65, 70

    KBell Swings (25 lbs)

    Time = 5:57

    Have a great time with the Hopper – can’t wait to see the pics and hear the stories when I get back from vacation

  23. Mobility
    WU x 3

    WOD: β€œThe Beep Test” (20m)
    Score: 7 + 1. That was a lot harder than it looked, but was still a great time.

    Thanks for the help with my wrist Jeff!!!

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