Congrats to former member Ed King for getting his Level 1 Cert!
67 thoughts on “Main Site Monday”
Lance
Congrats Ed can’t wait to see how your box turns out once you get it open!
Maria
Congrats Ed!
Strength Backsquat x 5
85-95-105-105-105 (kept light..the lunges are really being felt today).
WOD HSPU w/abmat and 10# plate
DNF: 31 HSPU
This was great practice for both my DU’s and kipping HSPU. Happy with my progress. Good job Heidi!
2 years ago today I did my first CF class (rowing and thrusters!!). Crossfit has really changed my life in so many ways! Thank you all for being such great people. Looking forward to many more years 🙂
Leesa
Congrats on your 2 Year!!
Gabriel
Way to go Maria, Congrats! Great job on the WOD!
Corinna
Congrats Maria on your second year anniversary! Good job on the WOD as well!
Awesome Maria! Congrats! You should’ve said something this morning, hehe.
Jack
Wow, 2 years. Congrats. No wonder you are such a machine. 🙂
Amanda
Congratulations on your 2 years, my little Miss Hercules! Lots of huge progress in the last two years and you certainly deserve it because I don’t know anyone as dedicated to their diet & health like you are. You inspire me every day!
Tania
Very true Amanda! All your posts have inspired me as well!
Maria
Thank you!! 😀
Frank
congrats!!!!
Lora
HAPPY 2 YEAR ANNIVERSARY! We are lucky to have you at CFM. I love how, no matter what (rough day, rough workout) you are always smiling 🙂
HSPU is it just the regualar ones we do in class, ill do it tonight at the MMA gym down here…
Lora
HSPU=handstand pushup
I’m not sure if you have done those yet, Bradley. Click on the “More” tab at the top of this page and then on the “Exercise Demos” link for a demonstration of this movement, as well as others we do often in Crossfit. Otherwise, you can do the scale of 10 rounds of 10 regular push ups (chest to the floor) + 20 Double Unders.
Kevin
Ya, you’re good to go. I saw your first handstand wod. Looked easy.
Jack
WU x 1
double under practice
Strength: deadlift x 5
135,225,315,335,345 (10 lb PR) Felt real good. Back nice and tight.
WOD: 12 min cap
75 HSPU for time
20 DU EMOTM
Score: 50 HSPU
DUs still hindering me. One round I didn’t even make it to HSPUs.
Shawn Johnson
WU x 2
Strength: Push Press x 5
95-115-130-145-150(x4)
WOD: 12 min cap
75 HSPU for time
20 DU EMOTM
Score: 50 HSPU
Shawn Johnson
HSPU were with a 10lb plate and an Abmat
Tracy
m + wu x1
42 b-day burpees
Strength – dead lift
75-85-95-105-115
WOD w/ 12 minute cap – scaled
10 rounds of:
-10 pushups (knees)
-60 single skips
Time 11:17
800 m run/jog/crawl….thanks Lisa and Heather for keeping me company…
Strength – Shoulder Press
35-40-45-50-55 < I was able to do 3 clean presses at 55. I attempted to complete my 5 three more times and couldn't quite get them. My goal is to hit 5 strong at 55 next time around!
WOD – scaled (12 minute cap)
10 rounds of
– 10 pushups
– 60 single unders
Completed 5 full rounds + 7 pushups
800m run – first time without having to stop part way through a post-WOD run to stretch out my calves!
Melissa H
Mobility
WU x 1
800m run
No strength (ran out of time)
WOD:
10 rounds
10 push-ups
20 DU (scale to 60 SU)
12 min cap
Score: 9 rounds + 10 push-ups
Rob Brydges
Wux1. 800 run
Strength x3 back squat
95-115-135-155-175-185
WOD
17 hspu 10lbs plate/abb Matt
Rob Brydges
Frank
WU x 1
800m run
back squatx5
165-190-220-250-275
WOD scaled
10 rounds
10 push-ups
20 DU (scale to 60 SU)
Time = 10:39
LiammaiL
Stopped in tonight to pay my debt of 50 burpees for missing a class.
And got to watch the 5:45 class hitting it hard!
Great work!
mob wux2
strengh over head squat
65×4 65×4 75×4 75×4
wod scale 10 round
10 push up
20 du scale to 60 single
time: 7:39
Rob Brock
Mob
WU x 2
Back Squats x 5
135-155-185-205-235-255
WOD scale 10 rounds
10 push up
20 du
time: 10:02
Jeff L
Mobility
WU X 2
Push Press X 5
135-165-185-205-210(2)
WOD
10 rounds
10 pushups
60 singles
Time – 9 rounds and 10 pushups @ the 12 min time cap
Amanda
WUx1 and an awesome 800m run – what a great day for it!
No strength – lots of foam rolling and mobility. My buns and legs are realllllly sore from yesterday!
WOD rx’d: 24 HSPU’s. I was aiming for 30 but I’ll happily take 24. I still can’t believe I can do these.
This was a really fun wod! And it was also a really fun class to coach. My 6:45 class had some nice PR’s and good form in their strength and in the wod.
Amanda
I should note, I ‘DNF’ the wod, I got 24 HSPU’s within the 12 minute cap.
Kevin Mack
Mobility
WU X 1
800m Run
Strength: Deadlift X 5
115-135-165-175-185
WOD
10 rounds
10 pushups
20 Du’s scaled to 60 singles
7 rounds and 7 Singles @ the 12 min time cap
400m run
Corinna
WU x 1
800m run…the warmth from the sun felt great!
WOD: 64 HSPU’s ( 25lb plate and abmat)
Right shoulder pain since last night so decided not to do RX HSPU’S.
Double under’s felt great!
WOD (scale): 10 Rounds
-10 Pushups
-20 Doubles-Scale 60 Singles
12 Min Time Cap
8 rounds + 60 singles
Really had a hard time today.. shoe laces kept coming untied.. could hardly single skip lol
Kevin Mack
Hopefully those new shoes came with velcro.…. 😉
Chris
mob
wu x 1
Run 800 m
Strength
Back Squat
165-190-220-245-250(2) PR
WOD
75 HSPU
20 Du’s
12 Min Time Cap
12 HSPU
Was really frustrated with low number of HSPU. Guess I got another goat to work on! Nice sharing the bar Frankie, good job on the squats! You too Jason!
Amanda
You shouldn’t be frustrated with that! You haven’t been doing them rx for very long, it’s a great number!
Marcel
Congrats on your cert Ed!
WU x 2
Arrived late, so no time for strength tonight.
WOD – 42 HSPU
Did singles & used 25# plate and AbMat.
Really liked this WOD and starting to get the hang of kipping HSPU, now if I could only get doubles!
Chantal Guérette
I would like to start by saying that this WOD was NOT one of my favorite so I guess it was a good one haha !!
Mobility
WU x 1
800m jog
Strength : Back Squats
5 x 65-80-90-100-105
WOD
– 75 HSPU (45lbs plate and abb mat)
– 20 DU every minute
Time : 11:50
I started with DU but after the 6th minute, I switch to singles…
Ammount of HSPU every minute :
After 1 minute – 13
After 2 minutes – 21
After 3 minutes – 28
After 4 minutes – 34
After 5 minutes – 39
After 6 minutes – 45
After 7 minutes – 46 (haha!)
After 8 minutes – 49
After 9 minutes – 53
After 10 minutes – 58
After 11 minutes – 68 (yay!)
After 11:50 – 75 !!!!!!!!!!
Tania
Yay Chantal! Way to go!
Chantal Guérette
Sooo for the first 6 minutes I did 20 DU and for the last 6 minutes I did 60 singles !
Kevin
Classes on Sunday, April 28th have moved to 12pm and 1pm. Please update any classes you had booked on that day. Sorry for the confusion.
TL
WU x 1 + 800m run, it was way too nice to stay inside, and given the option, I will always run. 🙂
Strength: Cleans
55-65-75-85-90
Cleans felt so much better this time around and didn’t kill my collar bone for a change.
75 handstand push-ups
45,10# plates + ab mat
Doubles unders
I got 55 handstand push-ups.
Lora
Mobility
WU x 1
1000m “run” (it wasn’t very fast, but what a beautiful day for it!!!)
Strength: Deadlifts (x5)
135(10)-185-205-225-245 *not my max…stopped because back was tight
WOD
75 HSPUs (with 25# plate and abmat for first 3 rounds then 25#+10#+abmat for remainder)
20 double unders at the beginning of every minute
DNF. Got to 62 HSPUs
Oh how I wish I could kip these. Disc issues in my neck won’t allow me to put weight on my head, so I am stuck in strict handstand pushup land… forever.
jeff
mob
WU
run 800 m ( a bit of a misnomer here, more a jog/walk/limp combo! 🙂 )
foam rolling, lacrosse ball work
strength push press.. back a bit tight so only one set and decided another day of rest would help..
wod
60 singles (really happy with these tonight as I did 8 or 9 sets unbroken! 🙂 )
HSPU rx
54
Heidi
WU x 2
Snatch x 3
55-60-65-70-70
WOD
HSPU with AB mat + 10# plate
Made it to 71 in 12 minutes…so close.
Congrats to Ed King on his certification.
Tania
Awesome Heidi!
Marcel
Nice work Babe!
Tania
WOD : Scaled
10 Rounds
10 Push Ups
60 singles
Time: 10:38 (Next time we see this I want to be attempting hand stand push ups and DU!! Two things to the long list of things to work on 🙂
So nice to be out running in the sun today! Love it! 🙂
Laura K
800m run 5:34 rested five minutes and did another 800m run 5:46
Mob WU x1
Strenth: Cleans 35 40 45 50 55 60 x 5
Wod: 12 min time cap
10 push ups from toes (with purple band).
60 single skips
8 rounds & 8 push ups.
My push ups were saggy. I will work on this.
Fun class.
Nice seeing Tracie M back.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Congrats Ed can’t wait to see how your box turns out once you get it open!
Congrats Ed!
Strength Backsquat x 5
85-95-105-105-105 (kept light..the lunges are really being felt today).
WOD HSPU w/abmat and 10# plate
DNF: 31 HSPU
This was great practice for both my DU’s and kipping HSPU. Happy with my progress. Good job Heidi!
2 years ago today I did my first CF class (rowing and thrusters!!). Crossfit has really changed my life in so many ways! Thank you all for being such great people. Looking forward to many more years 🙂
Congrats on your 2 Year!!
Way to go Maria, Congrats! Great job on the WOD!
Congrats Maria on your second year anniversary! Good job on the WOD as well!
Congrats mini tanks! 🙂
Awesome Maria! Congrats! You should’ve said something this morning, hehe.
Wow, 2 years. Congrats. No wonder you are such a machine. 🙂
Congratulations on your 2 years, my little Miss Hercules! Lots of huge progress in the last two years and you certainly deserve it because I don’t know anyone as dedicated to their diet & health like you are. You inspire me every day!
Very true Amanda! All your posts have inspired me as well!
Thank you!! 😀
congrats!!!!
HAPPY 2 YEAR ANNIVERSARY! We are lucky to have you at CFM. I love how, no matter what (rough day, rough workout) you are always smiling 🙂
Thank you Lora! I have lots of reasons to smile 🙂
2 years already?? Time flies. Congrats.
Congrats Maria! 🙂
Mobility
WU x 2
OHS x 5
65-75-85-95-105
WOD (scale): 20 Rounds
-10 Pushups
-20 Doubles
Time: 11:25
Mobility
WU x 2
WOD (scale): 10 Rounds
-10 Pushups
-20 Doubles-Scale 60 Singles
12 Min Time Cap
8 Round+3 Push ups -all from Toes 🙂
Excellent job Leesa!
Great job on your pushups!!!
Thanks!! They were Hard won’t lie 🙂
WU X 2
Deadlits x 5
135-175-200-210(x2) – My hands slipped and I was just not able to regrip properly to go on.
WOD scale
10 rounds:
10 Pushups
20 DU
Did 6 rounds in 9:20 … rotator cuff started hurting again BOO. On the bright side, a little massage should help.
…and mobility! Do mobility! Lots of it. Stretch your shoulder every way that you can (safely) stretch it.
Way to go Ed!! 🙂
WUx2
Strength – Deadlift X5
225-245-275-295 stopped there since my back been a bit unstable of late and did not want to push it.
WOD (scale): 10 Rounds
10 Pushups
20 Doubles-Scale 60 Singles
12 Min Time Cap
Time–> 8:11
Great job morning folks!
295 is a respectable place to stop. Nice work.
Congratulations Ed!
I love this workout, to bad im in campbellton until thursdsy
All you need is a wall and a rope! 🙂
HSPU is it just the regualar ones we do in class, ill do it tonight at the MMA gym down here…
HSPU=handstand pushup
I’m not sure if you have done those yet, Bradley. Click on the “More” tab at the top of this page and then on the “Exercise Demos” link for a demonstration of this movement, as well as others we do often in Crossfit. Otherwise, you can do the scale of 10 rounds of 10 regular push ups (chest to the floor) + 20 Double Unders.
Ya, you’re good to go. I saw your first handstand wod. Looked easy.
WU x 1
double under practice
Strength: deadlift x 5
135,225,315,335,345 (10 lb PR) Felt real good. Back nice and tight.
WOD: 12 min cap
75 HSPU for time
20 DU EMOTM
Score: 50 HSPU
DUs still hindering me. One round I didn’t even make it to HSPUs.
WU x 2
Strength: Push Press x 5
95-115-130-145-150(x4)
WOD: 12 min cap
75 HSPU for time
20 DU EMOTM
Score: 50 HSPU
HSPU were with a 10lb plate and an Abmat
m + wu x1
42 b-day burpees
Strength – dead lift
75-85-95-105-115
WOD w/ 12 minute cap – scaled
10 rounds of:
-10 pushups (knees)
-60 single skips
Time 11:17
800 m run/jog/crawl….thanks Lisa and Heather for keeping me company…
Mobility + WUx2
Strength – Shoulder Press
35-40-45-50-55 < I was able to do 3 clean presses at 55. I attempted to complete my 5 three more times and couldn't quite get them. My goal is to hit 5 strong at 55 next time around!
WOD – scaled (12 minute cap)
10 rounds of
– 10 pushups
– 60 single unders
Completed 5 full rounds + 7 pushups
800m run – first time without having to stop part way through a post-WOD run to stretch out my calves!
Mobility
WU x 1
800m run
No strength (ran out of time)
WOD:
10 rounds
10 push-ups
20 DU (scale to 60 SU)
12 min cap
Score: 9 rounds + 10 push-ups
Wux1. 800 run
Strength x3 back squat
95-115-135-155-175-185
WOD
17 hspu 10lbs plate/abb Matt
Rob Brydges
WU x 1
800m run
back squatx5
165-190-220-250-275
WOD scaled
10 rounds
10 push-ups
20 DU (scale to 60 SU)
Time = 10:39
Stopped in tonight to pay my debt of 50 burpees for missing a class.
And got to watch the 5:45 class hitting it hard!
Great work!
mob wux2
strengh over head squat
65×4 65×4 75×4 75×4
wod scale 10 round
10 push up
20 du scale to 60 single
time: 7:39
Mob
WU x 2
Back Squats x 5
135-155-185-205-235-255
WOD scale 10 rounds
10 push up
20 du
time: 10:02
Mobility
WU X 2
Push Press X 5
135-165-185-205-210(2)
WOD
10 rounds
10 pushups
60 singles
Time – 9 rounds and 10 pushups @ the 12 min time cap
WUx1 and an awesome 800m run – what a great day for it!
No strength – lots of foam rolling and mobility. My buns and legs are realllllly sore from yesterday!
WOD rx’d: 24 HSPU’s. I was aiming for 30 but I’ll happily take 24. I still can’t believe I can do these.
This was a really fun wod! And it was also a really fun class to coach. My 6:45 class had some nice PR’s and good form in their strength and in the wod.
I should note, I ‘DNF’ the wod, I got 24 HSPU’s within the 12 minute cap.
Mobility
WU X 1
800m Run
Strength: Deadlift X 5
115-135-165-175-185
WOD
10 rounds
10 pushups
20 Du’s scaled to 60 singles
7 rounds and 7 Singles @ the 12 min time cap
400m run
WU x 1
800m run…the warmth from the sun felt great!
WOD: 64 HSPU’s ( 25lb plate and abmat)
Right shoulder pain since last night so decided not to do RX HSPU’S.
Double under’s felt great!
Fun WOD!
mobility
Wux1 800m run
Shoulder Press
95×5- 115×3- 125×3- 135- 140-145-150-155(PR)- 160(fail)
WOD
Total 64 RX
Yeah on the Wod and PR Lance.
mob
wu x 1
Run 800 m
No strength – foam roll
WOD (scale): 10 Rounds
-10 Pushups
-20 Doubles-Scale 60 Singles
12 Min Time Cap
8 rounds + 60 singles
Really had a hard time today.. shoe laces kept coming untied.. could hardly single skip lol
Hopefully those new shoes came with velcro.…. 😉
mob
wu x 1
Run 800 m
Strength
Back Squat
165-190-220-245-250(2) PR
WOD
75 HSPU
20 Du’s
12 Min Time Cap
12 HSPU
Was really frustrated with low number of HSPU. Guess I got another goat to work on! Nice sharing the bar Frankie, good job on the squats! You too Jason!
You shouldn’t be frustrated with that! You haven’t been doing them rx for very long, it’s a great number!
Congrats on your cert Ed!
WU x 2
Arrived late, so no time for strength tonight.
WOD – 42 HSPU
Did singles & used 25# plate and AbMat.
Really liked this WOD and starting to get the hang of kipping HSPU, now if I could only get doubles!
I would like to start by saying that this WOD was NOT one of my favorite so I guess it was a good one haha !!
Mobility
WU x 1
800m jog
Strength : Back Squats
5 x 65-80-90-100-105
WOD
– 75 HSPU (45lbs plate and abb mat)
– 20 DU every minute
Time : 11:50
I started with DU but after the 6th minute, I switch to singles…
Ammount of HSPU every minute :
After 1 minute – 13
After 2 minutes – 21
After 3 minutes – 28
After 4 minutes – 34
After 5 minutes – 39
After 6 minutes – 45
After 7 minutes – 46 (haha!)
After 8 minutes – 49
After 9 minutes – 53
After 10 minutes – 58
After 11 minutes – 68 (yay!)
After 11:50 – 75 !!!!!!!!!!
Yay Chantal! Way to go!
Sooo for the first 6 minutes I did 20 DU and for the last 6 minutes I did 60 singles !
Classes on Sunday, April 28th have moved to 12pm and 1pm. Please update any classes you had booked on that day. Sorry for the confusion.
WU x 1 + 800m run, it was way too nice to stay inside, and given the option, I will always run. 🙂
Strength: Cleans
55-65-75-85-90
Cleans felt so much better this time around and didn’t kill my collar bone for a change.
75 handstand push-ups
45,10# plates + ab mat
Doubles unders
I got 55 handstand push-ups.
Mobility
WU x 1
1000m “run” (it wasn’t very fast, but what a beautiful day for it!!!)
Strength: Deadlifts (x5)
135(10)-185-205-225-245 *not my max…stopped because back was tight
WOD
75 HSPUs (with 25# plate and abmat for first 3 rounds then 25#+10#+abmat for remainder)
20 double unders at the beginning of every minute
DNF. Got to 62 HSPUs
Oh how I wish I could kip these. Disc issues in my neck won’t allow me to put weight on my head, so I am stuck in strict handstand pushup land… forever.
mob
WU
run 800 m ( a bit of a misnomer here, more a jog/walk/limp combo! 🙂 )
foam rolling, lacrosse ball work
strength push press.. back a bit tight so only one set and decided another day of rest would help..
wod
60 singles (really happy with these tonight as I did 8 or 9 sets unbroken! 🙂 )
HSPU rx
54
WU x 2
Snatch x 3
55-60-65-70-70
WOD
HSPU with AB mat + 10# plate
Made it to 71 in 12 minutes…so close.
Congrats to Ed King on his certification.
Awesome Heidi!
Nice work Babe!
WOD : Scaled
10 Rounds
10 Push Ups
60 singles
Time: 10:38 (Next time we see this I want to be attempting hand stand push ups and DU!! Two things to the long list of things to work on 🙂
So nice to be out running in the sun today! Love it! 🙂
800m run 5:34 rested five minutes and did another 800m run 5:46
Mob WU x1
Strenth: Cleans 35 40 45 50 55 60 x 5
Wod: 12 min time cap
10 push ups from toes (with purple band).
60 single skips
8 rounds & 8 push ups.
My push ups were saggy. I will work on this.
Fun class.
Nice seeing Tracie M back.
10:21 singles and push ups