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
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Mobility
WU x 3
3min plank tabata
Foam roll
WOD: “The Beep Test” (we did 24m instead of 20m)
Score: 4 + 6
My first CrossFit workout! Thanks to all the friendly people early this morning π
Mobility
WU (x3)
Strength: Shoulder Press – 15, 20, 25, 25, 30 (x5)
Beep Test: 2.8
Congrats!! Welcome to the family π
Thank you! π
Welcome Laura. Nice working out with you today. Hope to do it for many WODs to come.
Thanks! Way to go the extra mile (read: meters) on the beeptest today! Great job!
Welcome to CrossFit, Laura!
Thanks Amanda! See you tomorrow (if you’re coaching the 6am class?)
Yep!! I always do Friday 6am, it’s my favorite class to coach. π
Welcome! I look forward to meeting you.
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.
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!
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)
45,55,65,75,75
WOD: “THEBEEPTEST” @ 24m rather than 20m (Thanks Marie-No)
6.4
Last year was 10.2 but @ 20m and with Darcy racing me.
Good job 6am’ers and see everybody at the HOPPER!!!!!
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 π
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 π
Level 4.1
20 Toes through Rings practice
Welcome Laura S.
Cute cartoon Kevin LOL π
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
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!
Really surprised myself with a level 8 beep test.
WOW! Nice work Shane π
Mobility
WUx3
Strength: Cleans
5×45-55-60-65-70
WOD:Beep Test
Level 5.1
Cool down: 400m jog and some good leg stretching!
And thanks for the coaching on the cleans Marie-Noelle! π
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
Great job Natacha π
I smile every time I think of you and running WODs. I am so happy you have fully recovered from your Achilles injury!!
There are still lots of Tshirts available. Be sure to represent your favorite gym at the Hopper on Saturday π
Are you going to be selling the shirts at the Hopper?
yep
He’ll be right next to you selling shoes π
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.
Mob
WU x 3
Strength – Back Squat x 5
50-55-60-65-70
WOD – Beep Test – scaled to 2k row
Time: 10:09
Was trying for under 10 mins, but took too many breaks! Next time!
Mob/WU x 3
Push Jerk (my fav) 45/50/55/55/60
Beep Test 4.5
Mobility
WUx3
Strength: OHS (x5) 35-40-45-55(x2) – back hurt…stopped here.
Beep Test
score: 4.7
Mobility
WUx3
Strength – front squat x5
65 – 75 – 85 – 90 – 95 (x3 on last set)
WOD: Beep Test
Score: 3.7
400m jog
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
WU x 3
Shoulder Press: 45-50-55-60-65
Beep Test: 5.1 π π
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!
I suspect the distance made a big diff
Finally! I’ve remembered to post. π
Mobility
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. π
YAY for posting π
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)
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.
4.4
Thanks Jeff and my 6:45 classmates.
you did awesome tonight, you looked like Ben Johnson out there! π
WOD @ home
2k run – 14:55
1:06 slower than June 10th
Lots of work to do before the Legs for Literacy 10k π
Look at you! Running!! Great job Jeff. Keep it up! π
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.
Mobility
WUX3
Strength: Back Squat 5x (35, 45, 55, 65, 70)
WOD: Beep test: 6.7
400m jog
Well done Alaina!
mob wux3
Push Jerk
105,115,125,135,140pr
WOD Beep Test
7.9
I am excited to try this one again when it is not right before an event.
Nice work Craig! Congrats on your push jerk PR too π
I’m excited to try it again so I can beat you…GJ!
Mobility
WU x 3
Strength – push press x 5 45-50-60-70-75(3)
WOD Beep test
3.2
My 1st time doing this & I really wasn’t sure how it was going to go. I need to practice more running.
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!
WOD:
Beep test to level 10.5
Jen C
Mob
WUP x 1
Strength – Clean 5 x 50, 55, 60, 65, 70
WOD:
21-15-9
Burpees
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
Mobility
WU x 3
WOD: βThe Beep Testβ (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!!!
Strength: Front Squat 5x
45#, 55#, 65#, 75#, 85#
First class after prep for front squat.