Time: 9:57
Great coaching Kevin! Good work 6am crew!
Amanda
What a great newsletter article from Shane! And I love all the pictures of him!
My favorite part: “First wod: met Pukie. Kept on running.” Little did we know at the time, that would be a sign of great things to come for us at CFM with Shane!
And congrats on your 500 classes, I really feel honored to have you as a member at our gym! Always positive and helpful and encouraging.. and let’s not forget beastly in strength and skills! 🙂
Shane Hayes
Thanks Amanda, that means alot to me!
I truly do love this place and all its members! It’s like a motivational spa, where the relaxation comes from completely exhausting myself during the wod’s!
Haha @ the picture! Love it! Congratulations Shane. and love the article! So fun having you around – I know I’m very very far from comparing myself to you, but you push me to work harder every time 🙂
Great newsletter Shane! You are always inspiring and motivating! You push me whether you know it or not 🙂 Competing with you at the beatdown and the mayhem have been some of my favorite memories at CFM!
Kevin
I kinda like 15 rep warm-ups. Just sayin’.
OHS x5
135-145-155-155-155 (snatched all)
WOD Rx’d
4:12
Completely unbroken with snatched reps. Needless to say, I loved this workout. Quicker to the bar should make sub-4 doable.
Doubles were a challenge (especially when you start off standing on your rope!) but I was able to string together 20+ a couple times. Wasn’t able to get the OHS unbroken but was otherwise ok.
Blake
Great newsletter! Awesome article Shane, CFM would not be the same without you!
Amanda
OHS to 90#, I didn’t do the last set
WOD rx’d: 13:24
Great job on the big noon class Blake!
Amanda
Thanks for lifting with me, Mel!
Blake
Way to keep going on the WOD Amanda! Those last OHS were tough!
OHS X 5. 60-65-70-70-70#
These felt super heavy today.
Thanks for the tips on shoulder position tonight Kevin. I’ll keep working on that.
WOD 4 rounds
50 DU’s
10 OHS. Scaled my 65% down to 55#
Time: 13:18
DUs took all the good out of me tonight. The first 2 rounds I did 25 DUs then 75 singles because I was geting 1 du then whipping myself. Last 2 rounds I told myself to suck it up and did all 50 DUs. This literally brought me to tears. Little embarassed about that. I’ve never cried because of a wod, but it happened tonight. May as well own it.
Thanks for putting my bar away Heather.
Sorry for the tears.
A new WOD day tomorrow
Frankie
great job on the WOD Vanesssa! OHS looked great, damn double unders!!!
Ohhh my beauty I’m so sorry I didn’t know you were struggling with the wod, I wish I had checked in on you during it!!
If it helps, I’ve cried many times in wods. And today I threw a tantrum in front of some children. I win for being a shitty person today. 🙂
Tomorrow is a new day. You’ll get the next double under wod. ❤️
…oh, those DUs are nasty. Keep cranking them out anyway Vanessa. 🙂
Tania
Good job on sticking with them for the last 2 rounds! You are rocking the WOD’s, tomorrow is a new WOD that you will crush. DU are so frustrating for me too. They will come!
HA! The girl who cried like a baby at the Open clearly has nothing to say about this post
Baukje
Aaw! I thought I was the only one with a terrible WOD! I couldn’t get my DU’s! I blame it on the rope, but I’m not sure for sure why I couldn’t get them. Round 1, I made it to 20 somehow, but it took me forever!!! I didn’t stick it through and switched to singles after. I was not happy! I was very disappointed in myself and my DU 🙁 Glad you shared this, because I know how you feel <3
Melanie
Mobility + WU + group mobility
OHS x5
35-75-80-85-90-90
4 Rounds
50 DU
10 OHS @ 75#
8:19
Fun nooner!
Frankie
wux1
Group WU
Overhead Squat x 5
105-110-120-120-120
WOD scaled
4 rounds
– 100 single unders
– 10 OHS (95#) used lower weight because of sore knee
Thank you Amanda, Chantal and Mario for judging us this evening. You ROCK! Thanks to Kevin also for supporting a straggler of an athlete. Can’t wait until Friday…
Amanda
You did so awesome tonight, didn’t stop moving ONCE!!!
Really great job! I was so excited today when I heard you had signed up!
First round of DUs I got 39 unbroken & that’s a 12 rep pr…however they went downhill real quick after that haha but did all OHS unbroken to try to compensate.
Went a little lighter then my actual % for OHS today because my right shoulder has been sore again.
I wish I loved OHS. I find them really difficult and just terrible.
Maybe I’ll learn to love them eventually
Trent
OHS x 5
105 – 115 – 125 – 125 – 125
WOD Rx
7:59
Kimmy
Mobility and WU
OHS x5
85-100-110-110-110
WOD
4 Rounds
50 DU’s
10 OHS 85#
Time: 10:13 Rx
Shane Hayes
Thanks everyone for all the support! It is what truly makes CFM so great! Just being apart of this community pushes me to be better and to do better. It is why I love coming back day after day!
Elba
OHS x 5
35-45-55-55-55
WOD
100 singles
45 lbs OHS
6:46
Nice class!! It was great to see you Serena, I am glad you joined CFM 🙂
Strength – 5 x OHS (60%-65%-70%-70%-70%)
35#-40#-40#-40#-40# (based on 60 1rm)
Focused mostly on technique (pinch shoulders together, stay on heels)
WOD: 4 rounds of
50 DU (was going to attempt 30 DU and 40 singles… that didn’t work out so much)
10 OHS (35# – stayed light today)
So, I need to get my own rope! 🙁 I didn’t get to 2 min of skipping, because I was looking for a long enough rope. The lack of practice ended up causing a very frustrating WOD. I struggled to get any DU in the first 2 min. When I did get them, they were not pretty and not consistent… and very frustrating. I spent a lot of time to get 20 the first round. I decided to switch to singles then, instead of doing 30. Second round was even more frustrating. I couldn’t get DU!!! I was so mad. I decided to just got with singles after trying for a few minutes. I’m sure it was clear I was not happy with my results after this WOD!
Time: 8:52 (not happy! Sorry for venting 7pm class!)
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…
Mobility
50 no-show burpees
100 unbroken Double Unders
Group WU
Overhead Squat x 5
70-75-80-80-80
WOD
– 50 Double Unders
– 10 OHS (75#)
Time: 8:24
OHS x 5
60-65-70-70-70
60-95-115-130-135-135#
WOD
Rx 8:40
Fast!
Hey…wondering if someone could judge me for 15.1 at noon??
Yay Shane!
OHS 5 x 40,40,45,50,55
WOD: 4 rounds
50 double unders
10 OHS 45#
Time: 9:57
Great coaching Kevin! Good work 6am crew!
What a great newsletter article from Shane! And I love all the pictures of him!
My favorite part: “First wod: met Pukie. Kept on running.” Little did we know at the time, that would be a sign of great things to come for us at CFM with Shane!
And congrats on your 500 classes, I really feel honored to have you as a member at our gym! Always positive and helpful and encouraging.. and let’s not forget beastly in strength and skills! 🙂
Thanks Amanda, that means alot to me!
I truly do love this place and all its members! It’s like a motivational spa, where the relaxation comes from completely exhausting myself during the wod’s!
mobility & wu x1 (15 reps)
group wu
strength – OHS x 5
35, 40, 45, 50, 50
WOD ; 4 rounds
50 DU scale 100 singles
10 OHS 30#
Time = 7:53
cash out – calf drop
Way to go Shane!!
MOB + WU (15 reps) + 2 Mins Skipping
Strength: OHS x 5
60-65-70-70-70%
25-30-35-35-35#
WOD
4 Rounds
100 Singles (happy b.c got my first 100 unbroken, what a difference).
10 OHS 30#
Time = 8:25
Thanks Kevin
M+ WU(15 reps)+ skipping for 2 mins
Group stuff
OHS x5
60-65-70-70-70%
25-35-45-45-45lb
WOD: 4 rounds
100 singles
10 OHS (65%) 35lb
Time: 8:17
Calf drop
LOL Kevin’s face!!!
Congrats Shane on the 500 classes and great article about you! Always fun to see you at the gym
“Nobody said it would be easy. They just said it would be worth it.” Dr. Seuss
It’s official…I am going to go for it and do 15.1 this evening. 🙂
Thanks Coach Kevin. (This one is for you Heidi).
Way to go Jackie 🙂
Yay Jackie!!
WOOT! Go get’em Jackie!!
Great newsletter! Superb work Shane! As well the 500 for you!
WUx1 – 2min skipping
OHS x 5
95-105-115-115-115
WOD @ 95#
4 rounds
50 double Unders
10 OHS 95#
Time–>14:02
Haha @ the picture! Love it! Congratulations Shane. and love the article! So fun having you around – I know I’m very very far from comparing myself to you, but you push me to work harder every time 🙂
Great newsletter Shane! You are always inspiring and motivating! You push me whether you know it or not 🙂 Competing with you at the beatdown and the mayhem have been some of my favorite memories at CFM!
I kinda like 15 rep warm-ups. Just sayin’.
OHS x5
135-145-155-155-155 (snatched all)
WOD Rx’d
4:12
Completely unbroken with snatched reps. Needless to say, I loved this workout. Quicker to the bar should make sub-4 doable.
Welcome to your first class Paul!
You were done before the first song was finished! Wicked fast!
ARE YOU SERIOUS! How did you do that so fast!!
Amanda you didn’t know about the “Coaches 2-round special”?
Science.
Speedy! Well done!
Insane!!!Great job!
Mobility
WUx1 (15 reps)
Group WU
Overhead Squat x 5
120-130-140-140-140
WOD
– 100 Single Unders
– 10 OHS (115#)
Time: 13:24
WU x 1 / Group Mob
OHS x 5
95 – 105 – 115 – 115 – 115
WOD:
— 50 Double Unders
— 10 OHS @ 105#
Time: 14:10
Doubles were a challenge (especially when you start off standing on your rope!) but I was able to string together 20+ a couple times. Wasn’t able to get the OHS unbroken but was otherwise ok.
Great newsletter! Awesome article Shane, CFM would not be the same without you!
OHS to 90#, I didn’t do the last set
WOD rx’d: 13:24
Great job on the big noon class Blake!
Thanks for lifting with me, Mel!
Way to keep going on the WOD Amanda! Those last OHS were tough!
OHS 5 x 40,45,50,55,60# (kept it light today)
WOD: 4 rounds
50 double unders scaled to 100 singles
10 OHS 35# (again, kept the weight light and snatched each set–unbroken sets)
Time: 7:17
I had a great time at the nooner today! Huge class, lots of support! Thanks Blake!
You did great BJ! Not an easy movement when shoulders are not cooperating.
Ask a coach to show you the shoulder/scapula band system the next time you are in and that mobility will keep on returning!
OHS= 15/20/25/30 x 5
WOD= 4 rounds
100 singles (scaled)
10 OHS 20# (scaled)
TIME: 7:39
Thanks for helping me with the overhead squats Kevin!
Mob
WU x1(15)
2min skipping (did dble practise)
Group mob
OHS x5
35-40-45-45-45#
Dble practise
WOD:
4 rounds 15 min cap
100 single (50dbl)
10 OHS (40#)
Time: 8.01
OHS X 5. 60-65-70-70-70#
These felt super heavy today.
Thanks for the tips on shoulder position tonight Kevin. I’ll keep working on that.
WOD 4 rounds
50 DU’s
10 OHS. Scaled my 65% down to 55#
Time: 13:18
DUs took all the good out of me tonight. The first 2 rounds I did 25 DUs then 75 singles because I was geting 1 du then whipping myself. Last 2 rounds I told myself to suck it up and did all 50 DUs. This literally brought me to tears. Little embarassed about that. I’ve never cried because of a wod, but it happened tonight. May as well own it.
Thanks for putting my bar away Heather.
Sorry for the tears.
A new WOD day tomorrow
great job on the WOD Vanesssa! OHS looked great, damn double unders!!!
:'(
This WOD will pass. You will rock the next one. If we didn’t have a bad WOD now and then, we wouldn’t appreciate the ones we have success at.
Thanks BJ 🙂
Ohhh my beauty I’m so sorry I didn’t know you were struggling with the wod, I wish I had checked in on you during it!!
If it helps, I’ve cried many times in wods. And today I threw a tantrum in front of some children. I win for being a shitty person today. 🙂
Tomorrow is a new day. You’ll get the next double under wod. ❤️
Thanks amanda. Idont think think there was any helpig me mid WOD today lol
Aw Vanessa I’m sorry to hear that! I had no idea when I came over and started joking with you..but you’re right, new WOD day tomorrow 🙂
I was tryin hard not to look at you because I was mid cry lol
…oh, those DUs are nasty. Keep cranking them out anyway Vanessa. 🙂
Good job on sticking with them for the last 2 rounds! You are rocking the WOD’s, tomorrow is a new WOD that you will crush. DU are so frustrating for me too. They will come!
HA! The girl who cried like a baby at the Open clearly has nothing to say about this post
Aaw! I thought I was the only one with a terrible WOD! I couldn’t get my DU’s! I blame it on the rope, but I’m not sure for sure why I couldn’t get them. Round 1, I made it to 20 somehow, but it took me forever!!! I didn’t stick it through and switched to singles after. I was not happy! I was very disappointed in myself and my DU 🙁 Glad you shared this, because I know how you feel <3
Mobility + WU + group mobility
OHS x5
35-75-80-85-90-90
4 Rounds
50 DU
10 OHS @ 75#
8:19
Fun nooner!
wux1
Group WU
Overhead Squat x 5
105-110-120-120-120
WOD scaled
4 rounds
– 100 single unders
– 10 OHS (95#) used lower weight because of sore knee
Time: 8:35
Mob + WUx1 (15 reps)
Crossover Symmetry
More mobility
OHS 5×[email protected]#
(kept light for shoulder/technique)
WOD @ 65# = 5:42
(kept light to keep mechanics and intensity up there, skipping was all over the place today)
Volume – C2B Pullups (unbroken)
** start rest once cannot complete an unbroken set
Every 20 sec – 5 reps = 5 rounds
Rest ~2 mins
Every 20 sec – 4 reps = 5 rounds
Rest ~2 mins
Every 20 sec – 3 reps = 6 rounds
Love the newsletter Shane. CFM would’nt be the same without you.
Morning Workout
WU × 1 (15 reps)
2 min skipping
Group MOB
Strength: OHS × 5
25, 30, 35, 35, 35 (×4)
Need to sit back more on these.
WOD
4R
50 DUs
10 OHS @ 20#
15:12
Evening Workout: 15.1 for Masters Scaled
15 situps
10 DL @ 45
5 S2OH @ 45
180 Reps
15.1 (a)
Clean and Jerk
55, 65, 75, 80
10# PR
Thank you Amanda, Chantal and Mario for judging us this evening. You ROCK! Thanks to Kevin also for supporting a straggler of an athlete. Can’t wait until Friday…
You did so awesome tonight, didn’t stop moving ONCE!!!
Really great job! I was so excited today when I heard you had signed up!
Thanks cherie! ♥
Yay Jackie!!! So happy you are doing the games!!! Great score and nice PR!!! 🙂
Congrats Shane on 500 classes and awesome newsletter! You’ve been so supportive and fun to see at the gym!
Overhead Squats x5
60-65-70-70-70%
60-65-75-75-75#
WOD:
4 rounds
50 Double Unders
10 OHS @ 75#
Time: 7:51
First round of DUs I got 39 unbroken & that’s a 12 rep pr…however they went downhill real quick after that haha but did all OHS unbroken to try to compensate.
Went a little lighter then my actual % for OHS today because my right shoulder has been sore again.
Fun class, thanks Chantal!
whoops, wod @ 65#
mob wux1 15 rep
skip 2 min
overhead squat x 5
(power clean & front squat
95×5 115×5 125×5 135×5
4 round
50 DU (100 single)
10 OHS (front squat 95#)
time 5:48
OHS x5
100 110 115 115
WOD Rx
6:16
I <3 OHS…my wrists not so much
Congrats Shane!
I wish I loved OHS. I find them really difficult and just terrible.
Maybe I’ll learn to love them eventually
OHS x 5
105 – 115 – 125 – 125 – 125
WOD Rx
7:59
Mobility and WU
OHS x5
85-100-110-110-110
WOD
4 Rounds
50 DU’s
10 OHS 85#
Time: 10:13 Rx
Thanks everyone for all the support! It is what truly makes CFM so great! Just being apart of this community pushes me to be better and to do better. It is why I love coming back day after day!
OHS x 5
35-45-55-55-55
WOD
100 singles
45 lbs OHS
6:46
Nice class!! It was great to see you Serena, I am glad you joined CFM 🙂
15.1 scaled -123 reps
15.1a – 210#
Power clean and jerk for 15.1a due to ears being plugged up and didn’t feel good in the squat when I was warming up.
Thanks for judging Mario!!
Overhead Squats x5
35-40-45-50-55
4 rounds
100 Singles
10 OHS @40lbs
Time: 9:48
Mobility
Group WU
Overhead Squat x 5
35-40-45-45-45
WOD
– 50 Double Unders scaled to 100 singles
– 10 OHS (35#)
Time: 6:13
overhead squat
used the practice bar for all sets x5
WOD
50 DU- 100 singles
10 OHS- i used practice bar
7:55
Strength – 5 x OHS (60%-65%-70%-70%-70%)
35#-40#-40#-40#-40# (based on 60 1rm)
Focused mostly on technique (pinch shoulders together, stay on heels)
WOD: 4 rounds of
50 DU (was going to attempt 30 DU and 40 singles… that didn’t work out so much)
10 OHS (35# – stayed light today)
So, I need to get my own rope! 🙁 I didn’t get to 2 min of skipping, because I was looking for a long enough rope. The lack of practice ended up causing a very frustrating WOD. I struggled to get any DU in the first 2 min. When I did get them, they were not pretty and not consistent… and very frustrating. I spent a lot of time to get 20 the first round. I decided to switch to singles then, instead of doing 30. Second round was even more frustrating. I couldn’t get DU!!! I was so mad. I decided to just got with singles after trying for a few minutes. I’m sure it was clear I was not happy with my results after this WOD!
Time: 8:52 (not happy! Sorry for venting 7pm class!)