I know what you’re thinking. Not for time? How hard can that be? First off, do the math. It’s a lot of reps. Secondly, you’ll still have to finish it within the time of the class. Lastly, not everything has to be for time. When you got for a hike, it’s ok to do it for fun and enjoy it. When you shovel your driveway, it’s ok to take a break every now and then. And just like CrossFit, we can still get a lot of work done without the clock telling us to go faster. Enjoy today – it’s a fun one!
Build up to a heavy Power Clean
Not For Time
1-10 reps
Power Cleans (heavy)
Strict Pullups (x2)
…and the happy couple celebrated a 2-year wedding anniversary on the weekend! 🙂
WUx1 +400M Run
Heavy Power Clean
95×5
105×5
115×3
135×1
145×1
Not For Time
1-10 reps
Power Cleans @135
Strict Pullups (x2)
Made it to 8 Cleans and 9 Pull-ups at the 25min cap
Made it to 155 in the strength for 1rep
WUx1 +400M Run
Heavy Power Clean
135-155-175-185(felt a bit dizzy so scaled it down)-155-175
Not For Time
1-10 reps
Power Cleans @145
Strict Pullups (x2)
all done at cap.
Fun one
Great job 6 am peeps!
Power Clean up to 150
WOD @ 125# and Strict Pullups
Made it to 3 of 16 pullups
I like things not for time 🙂 Welcome back Gilly!
Just finished signing up and have to cancel… please cancel my nooner.
Built up to 185# P.Clean
WOD @ 185#
Looked easy on paper.
Worked up to 125# in the strength but cleans didn’t feel great today so I stayed there for a few reps
WOD @ 110#, I got to 7 cleans + 5 pullups.
PClean build up 105# still working on poppin’ my hips
WOD @ 85#
Made it to 10 Pcleans and only 10 Ring Rows
10 more and I would of finished, but I really focused on making the ring rows hard. As Amanda says if you can do 3 in a row it’s not hard enough. 😛
Good job nooners.
Thanks Mario!
I’ll remember that 3 in a row tip for the 5pm!
WUx1 +400M Run
Heavy Power Clean
40 Warm Up
55, 60, 65, 70, 75
Not For Time
1-10 reps
Power Cleans @ 60
Ring Rows (x2)
I had 6 reps left at the cap, so I finished them. I never felt a time pressure during the workout, but felt that being so close…might as well do the reps.
PS, I am a little OCD so I am sorry, I just had to do it. Fun and deceiving all at once, this workout. Thanks Kevin.
A big shout out to our “new” 6 AMers Leslie, Matt and Kristen, who have become solid regulars.
Heavy Power Clean
Worked up to 95.
Not For Time
1-10 reps
Power Cleans @ 75
Ring Rows (x2)
Finished round of 8 + 8 cleans.
Build up to a heavy clean
55-85-95-105-115 (previous PR)
Need to work on getting under the bar, the bar gets a lot of height, I need to transition faster. Thanks for the help with that Steph. They felt much better during the WOD.
WOD @ 95# and Ring Rows
Got to 7 of the 10 cleans at the time cap.
Mob
400m run
wu x1
group wu
Power cleans
55-65-75-85-90-95-100
Not For Time 25 mins
Power Clean(#80)
strict ringrows (x2)
*got to 8 pwr clean & 16 ringrows…got 6 of the 9 for next set at time
400M Run + WUx1
Heavy Power Clean x2
135-155-175-195-205(1)
Not For Time
1-10 reps
Power Cleans @160
Strict Pullups (x2)
completed the 10 Cleans and 11 Pull-ups at the 25min cap BUT
I didn’t do 2x pullups (brain fart) for rounds 1 to 8 I just did 1x so I missed out on 36 pullups
I think I would have completed at least 8 rounds if I would have done the correct amount of pullups
I don’t know about power couple , but crossfit makes us a stronger as a couple. We love our crossfit family and the life crossfit is encouraging us to live . <3
WU X 1
Work up to a heavy set
135 X 5, 155 X3, 185 X3, 205 X 2, 225 X 2, 245 X 1
Wod @ 185
9 full rounds
Life was peachy until round 8 ish, then I tore all the things. Quality of life decreased significantly after that.
Great job ery’one.
Thanks Chantal! Fun class!
Happy to see you in my class! Good job 🙂
Power cleans to 105#. Stayed here and worked on getting under the bar as I wasn’t doing that well today.
WOD with 90# and ring rows at 3 feet out.
Got to 8 PC in 10th round. Failed a few in that round
Thanks for the help today Steph!
800m run with Cara
Mobility
WUx1
P. Cleans: Up to 120#
WOD: NFT
1-10
Cleans @ 100#
Strict Pullups x2
@ the 25:00 Cap got to 7Cleans + 3 Pullups!
I’m happy with that my strict pullups needs some work!
Thanks for the class Chantal!
Mob and WUx 1 plus 800m run
P Clean 5x 55-75#, 3x 85-105#, 2x 105#
WOD:
1-10
Power Cleans 85#
Ring Rows x 2
24:13
Nice to be back after a 10 day break 🙂
WOD @ 205#, Strict Pullups
= 1 of 10 Power Cleans (25 min cap)
mob + 400 m run
build up too heavy
power clean
95×1 115×1 135×1 145×1 145×1
NFT
1-10
power clean ( 125#)
strict pull up ( ring row)
completed in 19:30 m
WOD with 185# and ring rows = made it to 1 Power clean in the 10th round
Thanks for the class Chantal!!
I woulf like to point out to future Jeffie that your cleans looked light.
Warmup with 400m run
Power cleans (I’ve missed cleaning the bar. Technique was rusty)
15-35-45-50-55
WOD with ring rows and 55lbs
8 cleans and 8 ring rows
So happy to be back. 🙂
Great to have you back Gil!
Yay. Maybe we’ll see you at a morning class?
Mob plus WU and 400m run
Heavy Power Clean
Worked up to 75#
Not For Time
1-10 reps
Power Cleans @ 75#
Ring Rows (x2)
Finished round of 9 plus 7 cleans.
WUx1 +400M Run
Heavy Power Clean
95×5
105×5
1 x 135 – 155 – 175 – 185
Not For Time
1-10 reps
Power Cleans @135
Strict Pullups (x2)
Made it to 10 Cleans at the 25min cap
Liked the WOD, but my shoulders are feeling it now…I foresee some colourful bruising. Thanks for coaching Steph.
Mobility
400m run
wu x1
group wu
Power cleans
85-95-105-115-15
Not For Time 25 mins
Power Clean(#105)
strict ringrows (x2)(18″box)
@ the 25:00 Cap got to 8 Cleans + 14 ringrows
Power Cleans: 55-65-75-85-95-100
1 – 10 cleans @ 85#
2x strict pull ups
Completed 7 cleans + 14 pull ups
Pull ups were freakin’ hard & cleans no joke either. i was feeling pretty good about finishing my 7 out of 10 rounds, until my husband reminded me that I just barely made it past 1/2 the total # of reps. Boo! He couldn’t let me have one little victory 🙁
Power Cleans to 215# x 1
1 – 10 cleans @ 160#
2x Strict Pullups
Round of 10 Cleans + 1 pullup
Yuck … but a good yuck.
Thanks Coach Chantal! I appreciate your relentlessness!
Build up to a Heavy clean
95-115-135-155-165-165 PR
First one at 165 was sloppy (-er than usual), need to remember to keep those elbows up and set up properly!!
WOD @ 125
finished 9th round
Thanks Jackie!..a big shout out to you too for being AWESOME!
Oops meant to reply to Jackie’s post but clearly failed!
Gotcha! Thanks Matt. 🙂
Last day in Halifax presenting at a conference so at 6:30 this morning I ran Citadel Hill and the water front! Such a beautiful morning that even running couldn’t ruin it.
I don’t know…Running ruins a lot.
Way to get your butt moving!
Made me so happy to read this, I miss running citadel and the water front…before I knew what crossfit was, my version of a wod was running from the stairs up to the lookout on citadel and doing either squats, pushups or situps at the top each round.
Citadel Hill is no joke. Great work Heather!
next time I’ll be more careful how far up the hill my hotel is!!
Build up to a heavy clean:
85-105-125-145-155 (5# PR)
Failed 155# twice before getting under it, and it still wasn’t very pretty when I got it but happy nonetheless!
WOD: NFT
PC @ 115#
Ring rows on 20″ box + 10# plate (to stop lifters from sliding)
Finished the 9 + 18 right at the cap.
I did not anticipate the ring rows being such a limiting factor, but that’s the nice thing about doing them on a box….there’s no making the angle easier as the work gets harder….although I had a lot of no reps at the end because I couldn’t reach my chest to the rings.
Cleans actually felt great, I chickened out from 125# but it might have been ok. Worked a lot on landing in a wider stance (Kevin recently pointed out that I was landing with my feet in the starting position) this helped a lot with getting under the bar faster.
Great 5pm class, thanks Steph for the class and for pointers throughout the wod 🙂
800m run/chat with Vanessa
You are soon strong! That’s some great big weight!!
Mobility + 400m + WU X1
Build up to heavy clean
65×5/85×3/95×2/105×1/115×1/125×1/135x F!
It’s a mental issue for me to get 135!!! I see the weight on the bar and I get all worked up then I fail!!
WOD: NFT (25 min time cap)
Cleans @ 105#
Ring rows – started on the box for 8 reps then switched over to feet on floor.
DNF: 3/10 cleans
I came in today with the intent on doing 10 cleans at a heavy weight. That’s it! Surprise!! I obviously misunderstood the WOD! 🙂
Pc to 90#
Wod @ 85 with ring rows almost parallel to the floor… Finished all the the PCs at cap and i thought i had completed all the ring rows… Just realised i had not doubled the amount of ring rows… Oops… Still got a good workout!
Oh ya… 5k bike rides to and fro..
Today Paige and I joined the 8:30 class..
It was our first class back in awhile, mostly because I’ve been having issues with my heels… Turns out I have tight calves, which pulls on the tendons at my heels.. So with regular rolling things are loosening up..
I am so excited to get back at it and train for the Hopper!
We worked together to find a heavy power clean.. I made it to 85#, and she made it to 90#..
Thanks to Kevin for pointing out my turned in knees on my starting squat.. It is a bad habit I NEED to break, and my knees can tell the difference when I do it right!
Wod (NFT ~ 25 min)
1-10 power cleans
x2 ring rows
I used 65# and she chose 70#
Although I managed to finished all 10 rounds, my arms and my grip got really tired towards the end!
I worked on keeping my knees In position and really pushed throughout cleans..
Paige got through into her 8 cleans..