Let’s get it started!

By / January 21, 2013

Reminder that the gym is closed this weekend. We have 14 people competing in the Blizzard Beatdown in Dieppe at Ecole St.Therese. Show time starts at 9am on Saturday (we have 4 guys in the first heat). Come out and cheer on your fellow CrossFitters.

Skill of the Week – Cartwheels

Member Challenge – 20 Reverse Burpees for time

3 rounds
15 Shoulder to Overhead (135/95)
15 L-Pullups

Compare to May 10/12

Tim works on his snatch
Tim works on his snatch

104 thoughts on “Let’s get it started!”

  2. Vincent Roy

    Mobility
    WU x 2

    Back Squat x 5
    135-145-155-160-165

    WOD: 3 rounds
    15 Shoulder to Overhead 95#
    15 Pullups with 2 small bands

    Time: 13:30

    I missed the fact that I wasn’t supposed to kip in the instructions, Chantal only told me after…

  3. Gillyon

    Warmup
    OHS (5) 15-35-45-55 and then my wrist starting getting really weak

    WOD with 75lbs and strict pull-ups with small band
    13:26 (I think)

    Humbling Monday morning WOD. Adding strict pull-ups to my long list of things to get better at.

  4. Trent

    WU x 2
    Strength Front Squat x 5
    135-145-155-165-170 PR #5

    3 rounds
    15 Jerks @125 first round and 115 for last two rounds
    15 L-Pullups

    T- 14:16
    PR 8 sec & 10#

    Member Challenge: 20 reverse burpees for time – 59.7 sec

  5. Chantal L.

    WU

    3 x OHS
    65-75-85(x2) – 70-70 My OHS’ have not improved in the last year, and I would even go to say they have gotten worse? I think I need to work on the shoulder position more.

    WOD 3 rounds:
    -15 Shoulder to Overhead (Push Jerk) 85#
    -15 Strict chin up with black band – did chin ups because I have a hard time to do pullups without kipping
    -15 situps

    Time: 10:23

    Wall stretch 3 x20 secs

    1. Chantal L.

      PR 2:17 … woah. I didn’t even remember I had done it before… This makes my Monday that much better! 🙂

      3. Lora

        Congrats on your PR! Great job!

        Regarding your OHS’s, have you tried doing them with a dowel but facing the wall (and close to the wall, of course)? Really helps you get that upright position. I’m not sure what part of the OHS you are struggling with….so the unsolicited advice I’m giving you is kind of a shot in the dark. 😉

  6. Heather Colleen

    So that was…difficult. Pullups – even with the band – are just not getting easier for me.

    Mob
    WU*2

    Strength: Cleans

    45-55-60-65-65 –> 5# PR, and one more step towards my first lifting goal.

    WOD 3 Rounds
    15 Shoulder-to-Overhead –> Push Jerk #45
    15 pullups with band
    15 situps

    Time: 9:41

    Run 800m…that was a cold one.

      2. Amanda

        Re: pullups… What are you doing in your warmup for pullups? Can you talk to one of us about a plan to get better at them? We can help!

  7. Kevin Mack

    Mobility

    WU X 2

    Strength: Push Press x 5

    55-60-65-70-75#

    WOD 3 Rounds
    15 Shoulder-to-Overhead – Shouulder Press #35 (apparently I need to work on listening to instructions)
    15 pullups with band
    15 situps

    Time: 9:50

    Row 500m.

    1. Kevin Mack

      BTW, someone grabbed my journal by accident this morning so if you have it please drop it off at CFM. Thanks.

  8. Jeff L

    Mob
    WU X 2

    Front Squats X 5

    135-155-175-195-215

    WOD

    3 Rounds

    15 Shoulder to Overhead 135#
    15 L-Pullups scalled to 15 pullups w/black band and 15 sit ups with abmat

    Time – 11:44

    3 mins slower than last time but 40# increase and pullups w/black band over ring rows.

  9. Jack

    WU x 2

    2 min skipping

    24″ box jumps

    Taking it easy in prep for the Beatdown.

    6 rounds

    Row 250m/rest 1 min

    Time: 10:36

    Thanks for the lesson on resistence and quick starting Kevin. I feel alot better about my rowing.

  10. Josh

    Wu x 2
    Push press x 5
    95-115-135-155-170
    WoD
    15 Shoulder 2 O.H. 135#( scaled 115#)
    15 L-pull up ( scaled- tuck pull up)
    12:23( I think)

  11. Elba

    Mob
    WU X 2

    Push Jerk 3’s
    75-80-85-90-95

    WOD

    3 Rounds

    15 Shoulder to Overhead 70 lbs
    15 L-Pullups scalled to 15 pullups with green band and 15 (as high as I was able to get my knees up) 🙂

    Time – 14:23 about 4 mins slower, 5 lbs less than last time but in the process of making a baby, that is my excuse and I stickin to it 🙂 🙂

    3. Lora

      HAHA…you are excused. Growing that beautiful baby takes priority. You are doing great! Wishing you a very healthy and fit pregnancy. 🙂

  14. Maria

    Strength back squats x 5
    85-95-105-115-125

    WOD scaled
    3 rounds
    15 jerks @ 65#
    15 kipping pull-ups
    15 sit-ups

    Time= 8:48

  15. Frank

    WU x 2
    back squat x 5
    185-205-235-265-295 (PR for reps)

    WOD 3 rounds:
    15 Push jerks (120#)
    15 L Pullups (Scale kipping pullups + 15 situps)

    Time: 9:47 – PR of 35 seconds

    1. Lora

      The bar was bending with those back squats! Awesome work!
      Fast time on the WOD too. Congrats on your PR.

  16. Chris

    Mobility
    wu x 2

    Strength
    Cleans 95-135-145-155-165

    3 Rounds
    15 shoulder to overhead 135#
    15 L pullups

    Time: 12:59

    Nice sharing the bar Marcel and Jason! Sorry Jason for backing into during the wod!

  17. Gilles

    mob wux 2
    strengh shoulder press 95×5 105×5 110×4 115×3 120×1
    3 round
    15 push jerk 115#
    15 l pull up (tuck)
    time 11:26 (pr 3 second and 10# more)

  18. Lora

    Mobility
    WU x 1

    Strength: Hang squat cleans (x5)
    Kept light to work on technique
    45(10)-65-85-95-105
    Felt good.

    WOD
    3 rounds
    15 shoulder to overhead @95#
    15 L-sit pull-ups (scaled to strict pullups with band and situps)
    Time = 12:35

    *first round of pullups with med blue band, 2nd and 3rd round with med blue band AND skinny purple band. Ugh.
    *need to work on my strict pullups. These really kicked my butt tonight.

    Thanks Coach Amanda. Great class. 🙂

  19. Chantal Guerette

    Mobility
    WU x 2
    Strength : Cleans 5 x 55-65-75-80-80
    WOD
    3 rounds of :
    – 15 Push Jerks (60lbs)
    – 15 Straight Pullups (green band)
    – 15 Situps
    Time : 8:52

  20. Corinna

    WU x 1

    Strength: Warmed up with push jerk and snatch.

    WOD: 3 Rounds

    15 push jerk’s
    15 tuck strict pull ups

    Time: 13:51 (PR: 3:51)

    In May, my time was 17:42 and I had to switch from tuck strict pull-ups to strict pull-ups in my first round. Very happy with this progress!

    Fun class!

  21. Lance

    mobility WUx1

    OverHead Walking Lunges #35 x3
    managed to get these all unbroken should be able to get at least the first set unbroken this weekend.

    3 Rounds
    KBS #53 x20
    1 min rest

    Double Under Practice

  22. Mario

    @Home (noon)

    EMOTM 5 mins HSPU (kip) = 23 (7-7-3-3-3) … fell middle of 3rd set… rest were tough.

    WOD “Burping Angie” (scaled to 50 reps instead 100)
    – 50 each: burpees, pushups, situps, squats = 9:30

    (Arms were toast after HSPU, pushups took forever could easily sub 8 this…)

    ———————————————————-

    @CFM (645pm)

    Deadlift WU 5-3-2-1 (135-225-275-315)
    EMOTM 5 mins Deadlift 365# = 6 (2-1-1-1-1)
    Deadlift PR attempt 415# = not even close!

    WOD scaled (R1&2 Tuck Pullups, R3 Kip+Situps) = 12:25

    Very humbling WOD, strict pullups in a WOD are already tough, without the “L” thing in there. Liked the “tuck” scale, first time I see this. Good job everyone! Thanks for the coaching Amanda!

  23. natacha

    mobility
    wu x 2

    front squat 5 rm to 135#

    wod with 65# and strict pullups with blue band and sit ups
    13:22
    (strict pullups = goat)

    Joanna, you made the L-sit pullups look SO easy!

  24. Denis

    Push Press X 5
    95-115-135-145-170

    WOD
    shoulder press 105lbs
    pull ups blue and purple band
    sit ups

    14:30

  25. Heidi

    WU x 2

    Shoulder Press x 3
    55-60-65-70-70 (tried 75#..got 1 & failed the next)

    WOD: 3 Rounds
    Push Jerk @ 80#
    15 Pull Ups (med. blue band)
    15 sit ups
    Time = 12;26

    PJ’s were really heavy!

  26. Marcel

    WU x 2 Subbed wall balls & KBS for PU & OHS

    Cleans x 3

    95 135 145 155 165

    WOD @ 105#

    Time = 10:35

    No PR last Jan @ 95# time 9:02.

  27. Blake

    WU x 2 with HSPU

    Back Squat x 5
    155-170-185-195-205

    WOD @ 105#
    Time: 11:45

    L-Pullups are hard.

    Double Under Practice: Not my 5 min AMRAP but I managed to get 7 in a row (1 short of my PR). Practice, practice, practice.

  28. Gabriel

    WUx2

    Strength – Cleans X1
    135 X3
    155-175-185*-195*(PR of 10#)
    *squat cleans

    WOD
    3 rounds
    15 Shoulder to Overhead (115#)
    15 L-Pullups

    Time–>11:02
    PR of 7seconds and 15# more today compared with Jan 6 2012

    Great job 6:45 crew!

    Sorry for accidently taking your bar Eric!

    3. Lora

      Congrats on a fantastic PR on the WOD Gab! You are the king of L-sit pull ups!
      Also, nice PR on your cleans 🙂

  29. Amanda

    WOD with 75#, first round of pullups strict, 2nd & 3rd were kipping.

    Time = 13:36

    Last January was 10:55, with 55# and all my pullups were kipping. I’ll take it as a small improvement, I guess?

    2. Lora

      Small improvement??? Stop being so modest! That’s a big jump in weight and strict pull ups are freakin’ hard! Well done Amanda 🙂

  30. jeff

    mob
    2xwu

    strength push press x 5
    95-135-140-145-150-155 (thanks for sharing the bar Jeremy, your push jerk is really improving)

    wod
    shoulder to overhead @135
    Lsit pullups (did 6 then scaled to tuck)
    11:59? guessing, forgot to write it down

  31. Eric N.

    Mobility
    WU x 2
    Strength: Deadlifts x5
    135-165-185-205-225

    WOD :

    Shoulder to overhead @100#
    L-sit pullups (Scaled to tuck)

    10:09

    Fun night for sure!

  33. Jeremy L

    Mobility
    WU x 2
    Push jerk x 5
    115-125-130-135-140
    3rds
    15 push press @ 95 ( was able to get all 15 each round unbroken)
    15 L pull ups scalled to 15 kipping pullups and 15 situps

    Time 10:56

    Jogged 2k x 2 at the K

    Thanks for sharing the bar Jeff!

  35. Jason Gagnon

    Mobility
    WU x 2
    Stength
    Cleans
    95,115,125,135,140 x 5

    WOD

    3 Rounds 15 min Cap

    15 shoulders 2 Overhead (95#)
    15 L-Pullups(Scaled to Tuck)

    Time: 11:03

  36. TL

    Mobility
    WU x 2

    Strength: push press 35-40-45-50-55

    WOD
    3 Rounds
    15 shoulder to overhead 40#
    15 banded pull-ups
    15 sit-ups

    Time 10:44

    Was really happy mobility was focusing on shoulders, after push presses for strength and that WOD, my shoulders really needed the stretching.

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