Everything felt really great today, especially after a decidedly mediocre Games. No knee pain on the pistols was a huge win as well.
A nice “old school” WOD!
WOD: AMRAP in 10 min
5 Pistols – left (18″ box)
5 Pistols – right
10 Pullups (with purple + smallest bands)
15 Pushups (1st set on toes / rest on knees)
20 Sit-ups
3 Rounds + 5 l-Pistols + 5 r-Pistols + 1 Pullup
Good one!
Michelle
WU X 2
Push Press x 5 45-50-55-60-65 (PR for reps)
5 Pistols (L). Small box with 25lbs bumper
5 Pistols (R) Small box with 25lbs bumper
10 Pullups. Purple band ( felt easy)
15 Pushups
20 Situps
2 rounds and 12 pushups.
Great to be back. Can’t wait to be back at full speed and to experience that gassed feeling at the end of a WOD. I just have to keep saying “small steps” over and over again in my head.
Marcel
Welcome back Gillyon, you’ll be up to speed in no time.
Strength – Deadlift
Played with some higher weights after a good warmup with lower weights just to see how my shoulder felt. Had no issues so I think I am OK to resume normal training again.
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…
Now that we know that no athlete from CFM is going to the regionals, is the change for change money going to a fundraising foundation?
Yes, we have 1 more change for change day for this month then we will tally up the total amount and pick a local charity to donate to. Stay tuned.
Awesome news 🙂
WU x2
Push Press x5
50 60 70 80 90
WOD Rx’d
4 Rounds + 2 pistols
WU x 2
Front Squat 1’s
90-100-110-120-130
WOD
5 pistols (L) 20″ box
5 pistols (R)
10 Pull ups (yellow medium band)
15 Push Ups (purple band)
20 Sit Ups
Total: 3 rds + 9 Push ups
Back Squats x5
135-185-205-225-245-265 (felt very heavy)
WOD w/ 12″ box
4 rounds + 10 pistols
Good race JoJo!
WU x 2
Strength- Push Jerk-3′s
60-65-70-75-80
WOD
5 pistols (L) 20″ box + 25lb Plate
5 pistols (R)
10 Pull ups (black and small purple band)
15 Push Ups (purple band)
20 Sit Ups
Total: 3 rds + 10 Push ups
Wu x 2
Back Squat 5′s
100-110-115-120-130 Really focused on keeping the knees spread out.
AMRAP in 10 min
5 Pistols (L) Used 12″ box + 25#
5 Pistols (R)
10 Pullups
15 Pushups
20 Situps
4 Rounds – Highlight was when I started and finish the 4th round of pull ups before Kevin;)
Skill of the week – Headstand to Handstand. Almost got the Headstand part.
Checked the rankings today for the games and I finished right behind Jeff P. 762 & 763 for Canada East. Thats pretty cool.
You were right on my ass!
I don’t believe I have done pull ups that fast before. It was a fun wod thats for sure.
wu:
foam roller, lacross ball and stretching
Front Squat 1′s
135-185-215-245(2)
wish i had put through 5 but i was pretty much written off from yesterday haha
WOD
5 pistols (L) 20″ box
5 pistols (R)
10 Pull ups (yellow medium band)
15 Push Ups (purple band)
20 Sit Ups
Total: 3 rds + 15 Push ups
WU
Strength: Back Squats
5x 90-100-105-125-140 (1; failed 2nd)
AMRAP in 10 min
5 Pistols (L) – 12″ box + 25lb plate
5 Pistols (R)
10 Pullups
15 Pushups
20 Situps
= 3 rounds even
WUx2
Strength- Front Squat x5
75-85-95-105-115
AMRAP in 10 min
5 Pistols (L)
5 Pistols (R)
10 Pullups (purple band)
15 Pushups (smallest yellow band)
20 Situps
Total: 4 rounds + 3 pushups
WU x 2 (Worked on kipping pull-ups, included knees-to-elbows)
Strength: Push Press x5
110-115-120-125-130 (PR reps)
AMRAP in 10 min
5 Pistols (L) – 18″ box
5 Pistols (R)
10 Pullups (purple band)
15 Pushups
20 Situps
Total: 4 rounds + 10 pistols
Everything felt really great today, especially after a decidedly mediocre Games. No knee pain on the pistols was a huge win as well.
A nice “old school” WOD!
https://www.againfaster.com/en/blog/2012/01/13/embrace-pain/?utm_source=facebook&utm_medium=social&utm_content=embrace%2Bpain&utm_campaign=article
interesting article i found on facebook, giver a look through im interested in trying it see if it helps
CFWU x 2
Back Squats
3×190
3×205
3×220
Ran out of strength
WOD: AMRAP in 10 minutes
5 Pistols (L)
5 Pistols (R)
10 Pull ups
15 Push ups
20 Sit ups
Rounds: 3 + 9 Pull ups
wu x 2
express class
AMRAP in 10 min
5 Pistols (L) Used 12″ box + 45# and 25#
5 Pistols (R)
10 Pullups
15 Pushups
20 Situps
Rounds: 3 + 3 situps
WU x2
WOD Rx’d
3 Rounds + 8 Pushups
As Rx’d … nice!
Good Job!! 🙂
WUx2
Strength: Deadlifts
95×5 – 115×5 – (x1) 135 – 155 – 165 – 175 – 185 – 195 (PR!)
WOD: AMRAP in 10 min
5 Pistols – left (18″ box)
5 Pistols – right
10 Pullups (with purple + smallest bands)
15 Pushups (1st set on toes / rest on knees)
20 Sit-ups
3 Rounds + 5 l-Pistols + 5 r-Pistols + 1 Pullup
Good one!
WU X 2
Push Press x 5 45-50-55-60-65 (PR for reps)
WOD
5 pistols (L) 20″ box + 10 # plate
5 pistols (R)
10 Pull ups (Green band)
15 Push Ups (knees)
20 Sit Ups
Total: 3 rds + 13 Push ups
WU x 2
Strength – Front Squats x5
75-95-105-115-125
WOD – AMRAP in 10 min
5 Pistols (L) – 20″ box
5 Pistols (R)
10 Pullups (ring rows)
15 Pushups
20 Situps
Total: 3 rounds + 15 pushups
Wu x 2
Cleans 5’s
65-85-95-105-115
Wod rx
3 rounds 13 situps
Deadlift – 5R
135-185-225-275-225(form)
WOD (Rx’d) —> 4 Rounds + 10 Pushups
Wow!
WOD with small 12 inch box -> 4 rounds and 2 pistols
WOD with small 12 inch box + 25# -> 4 rounds and 11 pushups
WU x 2
Cleans x 5
115-125-135-145-165
WOD – AMRAP in 10 min.
5 L-sits left (used small box & 45 lb)
5 L-sits right
10 pull ups
15 push ups
20 sit ups
3 rounds + 12 push ups
Strength deadlift x1
185-210-235-250-270 (PR)
WOD w/ 12″ box
4 rounds + 2 pull ups
Nice PR dude!
WUx2
Strength – Shoulder Press X5
65-75-85-95-100
WOD as Rx’d
3 rounds + 3 Pistols
Practice a few Headstand to handstand.
Foam rolling.
Great job 6:45!
CW x 2
Press (5s) 45-50-55 (only 4) 55 (only 4) 55 (only 4)
WOD:AMRAP in 10 min
5 Pistols (L). Small box with 25lbs bumper
5 Pistols (R) Small box with 25lbs bumper
10 Pullups. Purple band ( felt easy)
15 Pushups
20 Situps
2 rounds and 12 pushups.
Great to be back. Can’t wait to be back at full speed and to experience that gassed feeling at the end of a WOD. I just have to keep saying “small steps” over and over again in my head.
Welcome back Gillyon, you’ll be up to speed in no time.
Welcome back Gillyon!
Yay Gillyon!
WU x 2
Express class – No strength!
WOD AMRAP 10 mins
5 Pistols (L) Milk crate + 45# + 25#, holding a 10#
5 Pistols (R)
10 Pullups – black
15 Pushups – knees
20 Situps
3 rounds + 7 pullups
WU x 2
Strength – Deadlift
Played with some higher weights after a good warmup with lower weights just to see how my shoulder felt. Had no issues so I think I am OK to resume normal training again.
10 x 95
10 x 135
5 x 185
5 x 205
5 x 235
2 x 285
WOD:AMRAP in 10 min
5 Pistols (L). 18″l box
5 Pistols (R) 18″ box
10 Pullups.
15 Pushups
20 Situps
4 rounds and 4 pullups
That was my first time doing pistols. I made a note to do the next WOD containing pistols with a small box.
WU x 2
Shoulder Press X5
45-50-55-60-65
WOD AMRAP 10 mins
5 Pistols (L) 1st round with 20″ box..too easy.. should have used smaller box.
5 Pistols (R)
10 Pullups – black
15 Pushups – knees
20 Situps
3 rounds + 7 pullups
Welcome back Gill! Sorry I couldn’t stop to chat…see you soon 🙂
WU X 2
Strength – OHS 5’s
45-55-65-70-75 (PR for reps)
WOD: AMRAp 10 minutes
5 Pistols (L). 18″ box
5 Pistols (R) 18″ box
10 Pullups. (purple band)
15 Pushups
20 Situps
3 rounds and 10 pistols
OHS squats were very heavy until I focused on shrugging which made the last two sets the best reps. Thanks Coach!
Stretching
Headstand to Handstand – against wall
Anyone else really tired today?
WUx2
Strength = Cleans x 1
95-105-125-140-155-165(10# PR)
Thanks for the help with form K-Woo!
WOD:
Used 18″ black box
Total: 4 rds + 8 pistols.
Good race Darsey! All those extra sets cost me!
Great work 6:30 crew!
wu x 2
strength: push press x 1: 65, 75, 80, 85, 95 (f)
wod: used 18 box for left leg, 24 = 10 lbs for right, weird
used thick band for pullups
3 rounds + 5 pistols on each leg.
WU x 2
Push Jerk x 5
75-85-90-95-100 (Failed on my 4th lift)
WOD: 2 Rounds + 9 Sit Ups
(No bands on the pull ups, a first for me in a WOD)
Nice!
Wow ! awesome Heidi!
Woohoo!
WU x 2
Strength: Deadlift
5 x 160,175,190,200,210
WOD: AMRAP for 10min
5 pistols (L)
5 pistols (R)
10 pull ups
15 push ups
20 sit ups
Score: 3 rds + 12 push ups