Newsletter Day!

Check out the April Newsletter featuring Elba!

15-12-9-6-3 reps
Hang Power Snatch (95/65#)
HSPU

Can you find Corinna?

92 thoughts on “Newsletter Day!”

  1. HPSnatch
    65×3 95×3 115×2 125×1 135×1 145×1 155×1 165×1

    WOD as Rx’d -> 15:22

    I was so nervous for this WOD because I haven’t done HSPU in a WOD or even practiced them in a while. I was debating all morning if I was gonna scale it or not. This one I’m proud to say that I finished it. Thanks everyone for the encouragement and thanks Kevin for being the pace bunny.

    Awesome newsletter Elba. Very inspiring!!!!

    Love 6am!!!!!!!!

  2. Great Article Elba you’re awesome!!

    Burgener WU

    Hang Power Clean- Thanks for Sharing the Bar Rachel 🙂
    15×3
    20×3
    25×3
    30×3
    35×3
    40X1

    WOD (Scaled)
    15-12-9-6-3 reps
    Hang Power Snatch (65#)
    Push Ups Purple Band

    Time 7:07

  3. Hang Power Snatch Practice
    95×5
    115×3
    125×1
    135×1
    145×1

    WOD Rx’d in 13:23

    Awesome job Jo! Great finish Marc.

  4. WOD Rx – 11:45

    HSPU have never felt so hard! Snatches were a break. Good job early birds! Great article Elba!

  5. Fabulous areticle from a fabulous lady 🙂
    So proud of you and all of your progress Elba. Very inspiring!

  6. Great article Elbita! I’m so proud of you!!! You have come a lonnnnng way since the first time I saw you walking in the gym! You are an inspiration to me 🙂

  7. Burgener WU x3

    Hang Power Clean
    45×3
    55×4
    65×4
    75×4
    85×4
    95×3
    100×2
    115×1

    WOD (Modified)
    15-12-9-6-3 reps
    Hang Power Snatch (85#)
    8 HSPU(45# and mat) then the rest were Push Ups

    Not as happy as previous attempts at HSPUs, as I could do up to 5 unbroken, only did 3 at the most then the rest were 1 at a time.

    Your doing Great Elba and your going to WOW the family when we visit them in Mexico.

  8. Wow. Great article Elba. It may have brought a tear to my eye. Maybe. I’m not saying it did, just maybe. Ok. It did. Shut it Marc !

  9. the Mexican Powerhouse! I LOVE that!! Great article Elba! Love working out with you, honored to know you. So impressed with all your results and achievements.

  10. Awesome newsletter Elba!! Thats awesome what you can achieve when you’re dedicated… and you’re a great exemple of it! 😉
    xox

  11. Great story Elba..Very moving, happy to become a part of this CFM family with all you guys.. Love how Kevin keeps coming up with these inspirational stories, hell I could never do one now as I’m ‘vanilla’ .. Plain Jane! (no offense Jane! Lol)

  12. Burgener WU

    Hang Power Clean
    3 sets of 3 reps
    15-25-30(fail at first 3 sets)

    WOD (Scaled)
    15-12-9-6-3 reps
    Hang Power Snatch (20#)
    Push Ups(on knees)

    Time 9:54

    My first work out back! I was so nervous to use weights with my back, but I’m feeling great right now! 🙂

    Great article, Elba!

  13. Great article Elba. I loved reading your story! Chris Spealler gave us a great piece of advice during my cert this week-end in TO. He feels that people are losing sight of what Cross Fit is really all about and that too much focus is being put on the games. Your story profoundly drives his point home in so many ways.

    You are healthier and fitter than you have ever been and you consider many members of CFM as dear friends and family. That is indeed the nucleus of what this crazy program is all about and your journey is a great reminder for me not to lose sight of why I do CF ever again! Thank you.

    You rock girl!!!

    1. And congratulations to you Corinna on doing your certification this weekend. Nice pic 😀

    2. Thank you Corinna!! your words are really nice, and definitely you are a great inspiration to most of us!! and congrats on the certification, You’ll be a great coach :)!!

  14. Mob

    WU burgener

    Hang Power Snatch 5’s
    35-45-45-55-55-60-60(3)-70(3)

    WOD
    Scaled
    15-12-9-6-3
    Hang Power Snacth (45lbs)
    Push Ups (purple band)
    Time: 7:17

    THANK YOU SO MUCH everyone for the great comments, for me all of you are my inspiration to do better. Happy to be part of this community
    From: The Mexican Powerhouse hehe :)!!!

    1. Congrats Elba! The article is fantastic, but seeing you in action is even better. You are awesome 🙂

  15. Great Article Elba keep it up
    mobility
    Burgener WU x 3 as a group
    Hang Power Clean x 3 – Thanks for sharing the Bar Leesa
    15, 20, 25, 30, 35, 40, 45, 50×1, 45

    WOD : 15 min cap
    15-12-9-6-3 reps
    Hang Power Snatch (35#) did them all unbroken should have used 40#
    scale – Push Ups (green Band)

    Time 7:02
    cash out – sit ups & reverse sit ups

  16. mobility
    Burgener WU x 3 as a group
    Hang Power Clean x 5
    65, 75, 85, 95×2

    WOD : 15 min cap
    15-12-9-6-3 reps
    Hang Power Snatch (70#)
    scale – Push Ups

    Time 5:31

  17. Mob

    WU burgener

    Hang Power Snatch x 5
    35-45-45-55-55-60-60-70

    WOD
    Scaled
    15-12-9-6-3
    Hang Power Snacth (45lbs)
    Push Ups
    Time: 5:21

    Awesome article Elba!! Proud of you 🙂 Thanks for being my partner this morning. Hope your hands are not too sore. Good work 6am!!

  18. Hang Power Snatch to 115. My form felt very good doing these.
    WOD
    15-12-9-6-3
    Hang Power Snacth (85#)
    HSPU, 25# plate and abmat
    Time: 11:12
    The HSPU were very tough.

  19. Hey Kevin!
    Did you founf a ring at the gym?
    I’m pretty sure I left it on a jump box… 🙁
    Hope its there…

  20. 1st noon express

    WOD with 75# and HSPUs:
    8:53

    Pretty killer on shoulders – make sure to get yourself under the bar for the snatches – don’t burn your shoulders out cuz HSPUs or pushups will suck!!! 

    Great newsletter!!!

  21. First noon express: That was a quickie (Marcel insert joke here…) 😉

    WOD with 45lbs and pushups (hand release)
    Time: 9:56

    Excited because the last 2 sets of power snatches felt good. Hoping that the technique was as good as they felt.

    Great article Elba! I look forward to working out with you. 🙂

  22. Went to the base gym today… It is amazing for crossfit. I’m in love. THEY EVEN HAVE LEGIT GHD MACHINES AND OLY LIFTING STATIONS.

    Mobility warm up
    Row 500m ~ 1:43 pace
    3 x warm up – Butterfly pullups unbroken (strange haha)

    WOD
    5-4-3-2-1 Muscle-ups
    15-15-15-15-15 Double Unders
    15-15-15-15-15 Kettlebell Swings (53/35#)

    8:39 RX

    Muscle ups were unbroken except for round 4 (3-1)
    Fucked the DUs up lmao
    KBS were slow and broken – trying to be conscious of my back injury, KBS can be irritating.
    And again the altitude is kickin my ass

    Mobility and stretching later…

    Gonna go play at the West Edmonton Mall today!!! 😀

    **********Question for Kevin or anyone************

    Whats your view on Highbar/lowbar back squats? Any one better?

      1. Thanks kev!

        Im a little confused with highbar and knees tracking over the feet- I thought that was very bad for you, but if oly lifters do it with their low injury rate ill trust it

      2. Oly lifters generally have better flexibility. Most people that walk through the door at CFM have limited range, so if they shoot their knees out front, their heels will lift.

        That doesn’t mean ‘never do it’, but it means you should take the necessary steps to move in that direction – mobility, foam rolling, lacrosse ball work.

        Hope that makes sense.

    1. if your goal is to improve olympic lifts (clean & jerk and the snatch) stick with high bar. If your goal is to improve power lifting, some prefer the low bar.

  23. Great newsletter Elba. I especially love “For the first time I feel like an athlete.” You are girl and I know exactly what you mean. So glad you’re a part of this box!

  24. MOB
    Burgener WU X 3

    Strength: Hang Power Snatch
    35(5) – 45(5) – 55(5) – 65 (2)(F)(3)

    WOD
    15-12-9-6-3
    Hang Power Snatch (55lbs)
    Push Ups
    Time: 9:44

    Also one strict pullup (I CAN do this!) Need to work on kipping. Thought Kevin was crazy at 55#, but as usual he was correct. (Does being right all the time ever get old??)

  25. mobility

    Burgener WU x 3 as a group
    Hang Power Snatch x 5
    65, 75, 85, 95, 105, 115

    WOD : 15 min cap
    15-12-9-6-3 reps
    Hang Power Snatch (95#)
    scale – Push Ups
    Time 8:50

  26. Mobility

    Burgener WU x 3

    Strength – Hang Power Snatch
    45-65-75-85-95

    WOD – 15-12-9-6-3 Reps of
    Hang Power Snatch 85#
    Pushups on Parallettes

    Time: 8:03

    800m Run

  27. Mobility

    Burgener WU x 3

    Hang Power Snatch – 3 x 45#, 3 x 65#, 3 x 85#, 3 x 95#, 1 x 105#

    Thanks for sharing the bar Blake.

    WOD –

    15-12-9-6-3

    Hang Power Snatch 85#
    HSPU with 45# plate

    Time: 13:11

  28. Mobility
    5 min skipping
    Group Burgener WU x 3

    Hang Power Clean x 3
    45-65-75-85-95-105×1

    WOD :
    15-12-9-6-3 reps
    Hang Power Snatch @ 75#
    HSPU (scale – Push Ups)

    Time 7:48

    Another grip killer! Thanks for sharing the bar Marcel!

  29. Mobility + Burgener Warm-Up

    Hang Power Snatch (X3) 35 -45 -50 – 55 – 60

    WOD: 15 -12 – 9 – 6 – 3
    Hang Power Snatch @ 45# for 1st 2 sets; then @ 35# for remaining
    Push-Ups (knees)
    TIME: 10:30

    The practice snatches felt good, and I had no shoulder pain.
    45# felt good starting the WOD, but fatigued quickly, so decided to reduced the weight.
    I think the fatigue was justified when I realized later that this was the most reps I have put overhead in over 6 months, and 60# is the most weight overhead since then too.

  30. Practise Hang Power Snatch with 35# and 45#

    WOD

    15-12-9-6-3
    Hang Power Snatch (45#)
    HSPU (45# plate)

    10:06

    Great article Elba! 😀

  31. Hang Power Snatch
    5×45, 5×65, 5×85, 5×95, 3×105, 3×115, 1×125, 1×135
    The 135 was more like a muscle snatch.
    Need to get under bar more. Enjoyed the practice. Thanks Dan!

    WOD (Rx’d):
    15-12-9-6-3
    Hang Power Snatch (95#)
    HSPU (strict)

    Time —> 9:09

    1. Nice work as Rx’d!
      I have HSPU envy reeeeeeeeeal bad! You make them look so easy 🙂

  32. Mobility + Burgener Warm-Up

    Hang Power Snatch
    45×5
    65×3
    75×3
    85×3
    95×3
    105×3

    WOD: 15 -12 – 9 – 6 – 3
    Hang Power Snatch @ 85#
    Push-Ups
    T = 9:37

  33. Mobility x1
    DU practice
    HSPU practice with 45#+25#+abmat and then with 45#+abmat

    Burgener WU x 3

    Hang Power Snatch Practice (mostly x 5 reps)
    35-45-55-65-75-85

    WOD
    15-12-9-6-3
    Hang Power Cleans @ 65#
    HSPU (1st rd with 45#+abmat, rds 2-5 with 45#+25#+abmat)
    Time = 11:50

    Better form on snatches would have saved my shoulders a bit …
    Still struggling with discomfort of hook grip though. Pretty chewed up thumbs 🙁

  34. WOD Rx’d
    15-12-9-6-3
    HPS @95
    HSPU (Kipping)

    14:23

    Wow, that school’d me. No part of that one was easy or a break. Great job the rest of the 5:30 class and thanks for cheering me on at the end.

    I loved the no-rep call on my 3s Kevin, keeping things honest.

  35. Hang Power Snatches x 3: 35-45-50-55-60-65
    Last round at 65# was really heavy

    WOD:
    HPS @ 50#
    Pike Push Ups
    Time = 9:07

    Shoulder burn for sure.

    Loved the newsletter Elba. You have come such a long way over the past year. Congrats on your progress.

  36. Mobility

    Burgener WU x 3

    Strength: Hang Power Snatch
    45-65-75-85-95

    WOD
    15-12-9-6-3 Reps of
    Hang Power Snatch (80#)
    Pushups

    Time: 7:44

    Awesome article Elba!

  37. 1xmob
    3x burgener WU
    Hang power snatch
    5×45, 5×95, 3×105, 3×115, 3×125, 1×135

    WOD (Rx’d):
    15-12-9-6-3
    Hang Power Snatch (95#)
    HSPU kipped

    Think this was a DNF as again I didn’t listen! Lol. Kev called time (who knew there was a 15 min time cap, everyone but me!! Lol) I figure I could have rushed a bit and came under the cap.. Officially 15:28.. But Rx 🙂 lesson.. LISTEN TO INSTRUCTIONS!!

  38. Burgener WU x3

    Hang Power Clean

    45×5
    65×5
    75×5
    85×5
    95×5 – twice
    95×3
    105×3

    WOD – Scaled

    15-12-9-6-3 reps
    Hang Power Snatch (75#)
    Push Ups

    Time – 6:21

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