6 rounds of:
5 Deadlifts (heavy)
200m Run
Compare to Sept.29/11
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Mobility
WUx2
Strength: Push Jerks x5
50 70 85 95 100
WOD
6 Rounds
5 Deadlifts 145#
200m Run
Time: 8:37
Oddly enough the first set of deadlifts seemed the heaviest, once I was more warmed up from that first run I didn’t have any trouble with them. Great workout today!
Great job Adam! You where super fast on the Run!
The first set was definitely the heaviest for me too! I was sure I had “bitten off more than I could chew”
Good job Adam! I could barely breathe while running… You on the other hand were cheering on everyone!! Impressive
lol, true enough. He was asking me if I was on my last round. I couldn’t even say yes or no but merely nod my head. Keep it up Adam, your making great progress!
WUx2 (deadlift instead of squats)
Strength – Front Squat X5
135-155-175-195-205
WOD
6 rounds of:
5 Deadlifts (1st 3 rounds @300#. Last 3 @250#)
200m Run
Time–>9:24
Sept 30 2011 did it @ 295# time was 9:39
Very happy that Marie-No removed weights at the mid point, good call. Started to feel a tweak in the back on my last 300#
I recommend doing the ‘Still felling good?’ challenge, it made my back feel great 🙂
Cashout: Mackenzie Pushups
“Still felling good?” challenge
10 pushups+10 V-snaps
9 pushups +9 V-snaps
all the way down to
1 pushup+9 V-snap
Time–> 4:54
Great job morning crew!
Wu x 2
Back Squats x 3
160 – 175 – 185 – 195 – 205
WOD @ 195# – 11:52 … PR of 1:20 from last time! Yay!!
back squat
135 X 5, 185 X 3, 225 X 3 hold 3 seconds, 235, 255, 265, 275, 290, 300 X 1
wod @ 275#
11:14
Congrats on your squat PR Denis! It was solid! 🙂
Good morning CFM!
This Saturday ((May 11th) at 10:00 a.m. Maritime Cross Fit will be hosting a fundraiser WOD for Elissa King, a former member at CFM.
Elissa is currently experiencing some serious medical issues and the money raised will help offset the costs of her medical bills. Please let me know if you wish to participate by tomorrow at 4:00 p.m. Just simply send me an e-mail to [email protected]
If you are unable to attend or do not wish to participate, but you would still like to make a donation, I am more than happy to collect your money. As well, you can drop your donation off at MCF.
Thanks for your support.
Corinna : )
WUx2 (deadlift instead of squats)
Strength – Push Jerk X5
120-130-140-150-165
WOD
6 rounds of:
5 Deadlifts @ 205#
200m Run
Time–>7:47
Was unsure how my form would hold up so played it save but I think 10#-15# more would have been ok. (5 rep max 235#)
Cashout: Mackenzie Pushups
“Still felling good?” challenge
10 pushups + 10 V-snaps
9 pushups + 9 V-snaps
all the way down to
1 pushup + 1 V-snap
Time–> 4:23
Holy frickin fast Trent!
Warmup
Front squats (3) 95-105-115-125-95 (3 sec hold at the bottom). Thanks Marie-No! Great coaching this am.
WOD @ 155lbs
Time 8:08. I’ll go heavier next time, as DL were all unbroken.
woop for unbroken-ness
You were some fast!! Nice to see you Gillyon!
Speedy! Well done little rabbit! 🙂
Fast!
Mob
Wu x 2 dead lifts for squats
Strength – dead lifts (of course:) )
135-165-185-205-225-235 pr of 10#’s
Wod: lift heavy
6 rounds of
5 dead lifts (heavy = 190#’s)
200m run
Time: 12:32
Didn’t sleep well last night, super hungry when I got to the gym, my strength was also the lift in the wod and I hate running, so today should have been a train wreck and it wasn’t. Even my grip strength which is usually a problem after 185# felt good! Something weird and wonderful happens when you walk into CFM. ☺
Thanks Lora, great coaching as usual!
Awesome, Heather!
I love that you did deadlifts for your strength, in spite of them being in the WOD. True crossfit grit, right there. Congrats on your PR! The cards seemed stacked against you, but there was nothing stopping you today! Great work!
Great work Heather!
Noon quickie…
Mob+WUx1
Volume – EMOTM 5 mins:
– Big Tire Jump-in-Jump-out = 60 (5x 12 reps)
(1 rep = Jump-in, then Jump-out)
Wanted to try a 21-15-9 of Dips + KBS, but lack of time…
Mob
Wu x 2
Push jerk 1 rm to 100# (matched pr)
Wod with 155#: 9:51
10 to 1 reps of push ups and v-snaps ( ouch!!)
4:00
So nice working out with you again. 🙂
Mob / WU
Push Jerk x 5
140 – 155 (2) – 155 – 165(1)
Not satisfied with my technique at all today.
WOD @ 245# (~80%)
Time: 9:51
Nice time Blake!! ( exact same)
Mobility
WU X 2 (deadlift instead of pushups)
Strength – Shoulder Press (5)
50-65-75-80-85
WOD
6 rounds of:
5 Deadlifts @ 135#
200m Run
Time–>9:01
Mobility
WUx2 (replaced pushups with deadlifts)
Strength:
KB Goblet Squats
35-40-45-45
Deadlift with bar practice
35-45-55
Getting the hang of one hand bar pull took time. And awkwardness. So much awkwardness.
WOD
6 Rounds
5 Deadlifts 75# barbell, one-arm
200m Run
Time: 9:38
I am incredibly glad I didn’t hit myself or anyone else with the bar while learning this new skill…it was SO EXCITING to use a big girl bar again!!!
Yay for barbell deadlifts….with one arm!!!! Awesome. I did those once when I had a shoulder injury. They are very awkward, and require some good balancing skills. Great work!
Good job!
Great pic, Andrea. Love the look of determination on your face! 🙂
Thanks Lora! Not sure if it is determination or worry that I might not get back up:))
Strength : Cleans x5
75-85-95-115-125
WOD @ 155
10:07
Was cramping up from the 3rd run till the end… God I’m out of shape ^^
Wux2.
Strength dead lift x1
185-205-225-245-255prx2
6 rounds of:
5 Deadlifts (heavy) did 185lbs
200m Run
-8:09
Rob Brydges
Strength Cleans x 5
65-75-85-95
WOD Deadlifts @ 150#
Time= 8:56
Those were heavy! Good one!
Nice job Maria!
wu x 2
strength – push jerk x5
105-125-140-160-175
great sharing the bar with you Nick and Chris
WOD : 6 rounds
5 Deadlifts (245#)
200m run
Time: 9:30 – PR of 36 seconds and 50#
Cash out – 15 McKenzie push ups
Nice to see soo many new faces!
Wow nice pr Frank!!
Awesome PR Frankie!
Great job Frank!
Great picture, Andrea!
Strength: push jerks
75-80-85-95-95 Trying to fix my form at heavier weights. Not my favorite lift.
WOD @ 165#
Time: 10:03
Nice work Amanda!
wu x 2 (deadlifts instead of pushups)
Strength – Front Squat
15-20-25-30-35
WOD : 6 rounds
5 Deadlifts (45#)
200m row
Time 10:40
Great job Julie!
wu x 2
strength – push jerk x5
105-125-140-160-175
great sharing the bar with you Frankie and Nick
WOD : 6 rounds
5 Deadlifts (225#)
200m run
Time: 6:52
Cash out – 15 McKenzie push ups
Fun one – really liked this one
Nice time!
Fast!
Mobility
WU x 2 ( dead lift instead of push ups 135#)
strength :
clean x 5
135-155-175-195-205
WOD :
6rds
5 dead lifts ( 155#)
200 m jog/run
time 10:41
Thanks Chris for running with me on my last run, needed the push!
Fun class thanks Kevin
WU x 1
Strength: Dead Lifts x 3
135-155-165-175-185-190
[email protected] 180lbs
Time:8:04
I was nervous about this WOD. Not a big fan of dead lifts. Have not done these in a strength rotation in over a year! Yikes! However, that being said, choosing the right weight made all the difference tonight. Thanks for your help Kevin.
Hollllllyyyy! Nice work!
once again very impressive!
WOW! NICE!!!!
Thanks Amanda!
Mobility
WU X 2 (deadlifts instead of pushups)
Shoulder Press X 5
125-135-155-165-170 (1)
WOD @ 255#
Time – 13:17
Thanks for running my last run with me Dan!! Very tough workout on the lower back tonight.
Mobility
WUX2
Strength- Cleans
50-60-70-80-85
WOD: Lift Heavy @ 95lbs
Time-9:05
Think I should have done more weight…maybe 105 lbs.
WU x 2
Back squat x 5
135,225,255,265,275 (10# pr)
Wod:
6 rounds
5 dead lifts @ 285
200 m run
Time: 8:48
Still feeling good challenge
10 push ups & 10 v-snaps
9 & 9
8 & 8
So on to 1&1
Finished all rounds in 4:20
Mobility
Wux2 dead lift instead of pu
Strength 75-80-85-90-95 push press
Wod @125
Time 7.36
10 to 1 push up, v’s
Thank jack for joining and the motivation!
mob wux2 deadlift instead of squat
strength push press
95×5 115×5 125×5 135×5 145×4
wod
6 rounds
5 dead lift first two 275# last four 245#
200 m run
time 9:59
WOD lift heavy @ 120
6rounds 5 dead lifts and 200m run
Time:8:10
Mob + WU x 2
Strength – Cleans
5×65 5×75 5×85 5×95 5×105 3×115
WOD – Dead lifts (120lbs x5)
200 M Run
Time – 8:41
Considering I am not a big fan of running, I really enjoyed this WOD!
Mob
WU x 2 (deadlift instead of push-up)
Strength: Push Jerk x 5
65-75-85-90 (ran out of time to do
95)
WOD @ 115#
10:13
Mobility
WU x 2 deadlift instead of pushups
Strength back squat x5 55-60-65-70
WOD with 70# 11:07
Cash out Mackenzie pushups
Mob
WUx2 deadlift instead of squat
Strength overhead squat 5x 20 25 30 35 40
WOD with 85# 11:17
This was the first time I have ran at crossfit and I ran every round with no walking which was my goal! Thanks for the push for spring at the end Denis!