Rx PR is 7:37 so no PRs today but everything felt good and it’s heavier/faster than when I had it for Yankee swap at Christmas. Plus I had fun working out with Kebin 🙂
Post 1 mile run
Shane H
Fast time Jo!!! Great work, look at the running
☺️
Nice work buddy, going to have to make those pike Pushups a little harder for you!!!
Stacey
Deadlifts x3
5 sets @ 70%
95#
WOD: “Diane”
21-15-9 reps of:
Deadlifts (65% = 85#)
Handstand Push-ups (scaled to pike push-ups on an 18″ box)
Time: 7:55
Stacey
Notes to my future self:
Thought about giving up on pike push-ups during/after the set of 21, but I kept at it and made it through! The next sets sucked a little less.
After a long 10 days of being sick and a all the fun and joy of moving into our home prior to that….I am finally able to make it back to the Gym. Let’s hope these 3 weeks off and being pregnant doesn’t kick me in the ass! Can’t wait to see some of you awesome peeps!
Heather B
WOD: “Diane”
21-15-9 reps of:
Deadlifts (115#)
Handstand Push-ups (scaled to Ab Mat 25# plate)
SO, deadlifts are my favourite(Cara, you will learn to love them someday, I just know it 😀 hahahahaha) but I must admit that I loved them quite a bit less in the second set of 15.
Great newsletter Jen! I always love learning more about our CFM member’s journeys!
And might I say that I am really loving the 8:30am class this summer. I’m so happy to see all the teachers as I never get to see your beautiful faces all school year.
great article Jen!
Good to be back after 2 weeks off (knee injury)
mob wux1 + 15 good mornings and 15 HR PUs
group mob
deadlift x3 @ 295#
Diane scaled
21-15-9
deadlifts @ 225#
HR PUs
time 4:54
PR of 40 seconds
TL
Strength: Deadlift x3 @ 70%
1 set @ 125#
1 set @ 155#
5 sets @ 170#
WOD
Diane
21-15-9
DL @ 125# (percentage was 155#, but I haven’t been very consistent and wanted to try HSPU, so backed off the weight)
HSPU (25# plate and abmat)
First time doing a WOD with HSPU, I was excited, but they were rough
13:44
Vince P
Deadlift 5 X 3 @ 185#
Diane – 8:03
Scaled @ 175# and 30″ box push-ups
Ryan
Feels awesome to be back after a 2 month leave!
Deadlifts x3
5 sets @ #185
“Diane”
21-15-9 reps of:
Deadlifts #175
Pike Push-ups
8:20
Mike M
Deadlifts at 205-245-275-275-275-275-275
Diane
WOD with 225 and those upside down push up thingies from the box
First set-17+4 deadlifts
Second set 11+4
Last set 9
Time 6:21
Probably a pr but who knows. My wrist starting to feel a bit better but the push ups hurt. God I love being a cross fitter with all my nagging annoying injuries that refuses to give up. See you tommorrow
Amanda Beck
Deadlifts x3
5 sets @ 70%
125#
WOD: “Diane”
21-15-9 reps of:
Deadlifts (105#)
Handstand Push-ups (scaled to hr pushups from the knees)
Time: 7:19
Dead Lifts x 3.
70% should have been 155#, but I dialed back to 135#
Diane:
21-15-9
Dead Lifts @ 125#
HSPU with Ab Mat
Time = 11:54
I think this is my first full HSPU WOD with only an Ab Mat (I usually also have a 10# plate). When I started round 2, I almost caved and grabbed the 10# plate, but then got stubborn & didn’t use it. Super happy I stuck it out with only the mat. Now…the precedent has been set. No turning back now.
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…
Please cancel my 7 am. See if I can make it later today
WU and mob
Deadlifts x3
5 sets @ 70% @ 245
“Diane”
21-15-9 reps of:
Deadlifts # 225
Handstand Pushups (ab mat)
Time 9:20
Thanks Shane
Way to go Greg. You are going great guns on the RX workouts!
Thank you for the kind words Jackie appreciated very much.
Nice work Greg!
Thanks Shane was not sure I could do 46 HSP surprised myself
Mobility
WU x 1 + 15 good mornings, 15 HRPU
Group Mobility
Deadlifts x3
5 sets @ 70%
125, 155-155-155-155-155#
WOD: “Diane”
21-15-9 reps of:
Deadlifts (145#)
Handstand Push-ups (scaled to Pike Push-ups)
Time: 6:27
Thanks Shane. Good job everyone.
Super job Kelly, as always!
AwesomeAwesome job Kelly, need to get you back to those hspu’s!!!
Strength
Deadlifts 5×3 @ 275#
Wod RX 6:53 *12:55 on May 2015…PR by 6:02. HSPU certainly are a lot better. 🙂 *
Nice PR!
Way to go Guy!
Wow. Nice PR Guy.
Crushed it!!!! Nice work!!
Diane @ 140#/HSPU
7:38
Rx PR is 7:37 so no PRs today but everything felt good and it’s heavier/faster than when I had it for Yankee swap at Christmas. Plus I had fun working out with Kebin 🙂
Post 1 mile run
Fast time Jo!!! Great work, look at the running
☺️
Deadlifts x3
5 sets @ 70%
135, 185-185-185-185-185#
WOD: “Diane”
21-15-9 reps of:
Deadlifts (155#)
Handstand Push-ups (scaled to Ab Mat + 10# plate)
5:38
You were flying Trent. Great job, everything looked smooth!!
Warm up & Mob x1 plus 15 good mornings & 15 HR push ups
Group mob
Deadlifts x3
5 sets build up
135-155-175-195-215-235
“Diane”
21-15-9
Deadlines @ 155
Pike push-ups
Time 3:01
Thanks Shane, awesome class. Happy Monday everyone……
Holy Moly, superb time Adam.
Nice work buddy, going to have to make those pike Pushups a little harder for you!!!
Deadlifts x3
5 sets @ 70%
95#
WOD: “Diane”
21-15-9 reps of:
Deadlifts (65% = 85#)
Handstand Push-ups (scaled to pike push-ups on an 18″ box)
Time: 7:55
Notes to my future self:
Thought about giving up on pike push-ups during/after the set of 21, but I kept at it and made it through! The next sets sucked a little less.
Bucket list:
Make it to a 7 AM classonly took 500+ classes :D.Group Mob and WUP
Deadlifts @ 245
WOD with HR pushups. (Tried 1 HSPU pre-wod, shoulder felt pretty bad)
3:31
I think I kinda like the AM Classes, once the heartburn, nausea, upset stomach, dizziness and nose bleeding went away… I felt great!! 😛
Thanks Kevin,
YAY you did it!!!
Nice to see you this morning Cam. Sorry about the side effects. ☺
After a long 10 days of being sick and a all the fun and joy of moving into our home prior to that….I am finally able to make it back to the Gym. Let’s hope these 3 weeks off and being pregnant doesn’t kick me in the ass! Can’t wait to see some of you awesome peeps!
WOD: “Diane”
21-15-9 reps of:
Deadlifts (115#)
Handstand Push-ups (scaled to Ab Mat 25# plate)
7:22
WUx1 + 15 GM +15 HR PU
Deadlift x3 @ 275
WOD
DL @ 225
Pike PU
Time–>9:52
Great work am’ers!
Awesome newsletter, well done Jen!
Great newsletter Jen!
Diane Rx’d
7:00
DL – 2 sets, except the 9’s
HSPU – 13+8, 6+5+4, 4+2+2+1
That last round of HSPU gets me every time. Either way, it was still a 50 second PR from last year. Very happy with that.
Cashout – 1 mile trot
Nice PR! 50 sec is HUGE!
Deadlifts x3 @145
“Diane”
21-15-9
Deadlifts @125#
HR Push-ups(from knees)
Time: 6:58
SO, deadlifts are my favourite(Cara, you will learn to love them someday, I just know it 😀 hahahahaha) but I must admit that I loved them quite a bit less in the second set of 15.
Great newsletter Jen! I always love learning more about our CFM member’s journeys!
And might I say that I am really loving the 8:30am class this summer. I’m so happy to see all the teachers as I never get to see your beautiful faces all school year.
Deadlifts x 3 @ 275
“Diane” as Rx’d
14:43
No PR. No real problem with the deadlifts…Just a crappy HSPU mess.
Thanks to everyone for the cheers to finish things off!
Great Nooner crew!
WU x 1 + 15 good mornings, 15 burpees (easier on my shoulder for warm up)
DL x 3 (5sets) @ 120#
WOD “Diane”
21-15-9
DL @ 110#
HRPU
6:48
July 7, 2015 was 6:07 @ 95#
Nice job Jackie great time and good deadlifts way to go!
Mob
WU x1
15 Good Morn
15 HR pushups
Group Mob
Deadlifts x3 @ 170#
WU @ 125 & 145#
DIANE 15 min cap
21-15-9
Deadlifts (155#)
hspu/pike pushups (18″ box)
Time: 7.10
Great Newsletter!!!
Deadlifts x3
125-145-165 x 5 sets
Diane
21-15-9
DL @ 155
HSPU with abmat + 10# plate
12:36. (PR 2:26…last time DNF!) I was pleasantly surprised!!
Plus…20# heavier on DL!
Deadlifts 5 X3 @ 255#
WOD with 205# and hand release push ups
Time = 5:38
19 second and 20# PR over July 7/15.
Thanks for the class Steph!
mob wux1
group mob
deadlift x3 (sumo
95×5 115×3 135×5 135×3 135×3
Diane
21-15-9
deadlift(sumo 135#)
HSPU (HRPU 135#)
time 3:22
Mobility and Wu x 1, 15 good mornings, 15 hr Pushups.
Group mobility and Wu
Strength deadlift x 3
5 sets @ 70%
225/315/365/365/365/365/365
Diane rx’d 4:36
2:46 sec pr….. PumpedPumped, and I love this Wod even more now!!!
Thanks Steph, great class.
Great work 6 pm crew!!!
wow, awesome PR Shane!
Crazy fast! No wonder you love it!
Wow great time Shane !
Deadlifts x3
5 sets build up
155-185-205-205-210-210-210# (No reverse grip)
“Diane”
21-15-9
Deadlines @ 185#
Pike push-ups
Time 8:56
Did 3(1kip & 2 strict) HSPU(25 & 10# plate and abmat)
Thanks for coaching, Steph!
great article Jen!
Good to be back after 2 weeks off (knee injury)
mob wux1 + 15 good mornings and 15 HR PUs
group mob
deadlift x3 @ 295#
Diane scaled
21-15-9
deadlifts @ 225#
HR PUs
time 4:54
PR of 40 seconds
Strength: Deadlift x3 @ 70%
1 set @ 125#
1 set @ 155#
5 sets @ 170#
WOD
Diane
21-15-9
DL @ 125# (percentage was 155#, but I haven’t been very consistent and wanted to try HSPU, so backed off the weight)
HSPU (25# plate and abmat)
First time doing a WOD with HSPU, I was excited, but they were rough
13:44
Deadlift 5 X 3 @ 185#
Diane – 8:03
Scaled @ 175# and 30″ box push-ups
Feels awesome to be back after a 2 month leave!
Deadlifts x3
5 sets @ #185
“Diane”
21-15-9 reps of:
Deadlifts #175
Pike Push-ups
8:20
Deadlifts at 205-245-275-275-275-275-275
Diane
WOD with 225 and those upside down push up thingies from the box
First set-17+4 deadlifts
Second set 11+4
Last set 9
Time 6:21
Probably a pr but who knows. My wrist starting to feel a bit better but the push ups hurt. God I love being a cross fitter with all my nagging annoying injuries that refuses to give up. See you tommorrow
Deadlifts x3
5 sets @ 70%
125#
WOD: “Diane”
21-15-9 reps of:
Deadlifts (105#)
Handstand Push-ups (scaled to hr pushups from the knees)
Time: 7:19
Deadlifts 3 reps
95-110-125(x5)
Wod: “Dianne”
21-15-9
Dl 115#
Hspu (10# + ab mat)
6:38
Lots of great tines and PRs today!!
Wod rx’d: 13:32. Almost a minute slower than last time. I’m having some shoulder issues and I wish deadlifts would die a slow painful death.
Deadlift x 3
145-175-205-205-205-205-205
WOD
Scaled
155 lbs deadlift
Pike push ups
Time: 6:58
Deadlifts all unbroken, pike push ups super broken (they got hard super fast)
Great job 6pm, Shane you are a machine always impressive and TL love your determination crazy strong 🙂
Awe thanks Elba. Was nice having all the encouragement at the end.
Awesome newsletter Jen, we miss you at the gym.
mob wux1 + 15 good mornings and 15 HR PUs
group mob
group warm up
deadlift x3 @ 140#
Diane scaled
21-15-9
deadlifts @ 125#
stink bug
time 8:28
Great Newsletter Jen 🙂 Miss you
Deadlifts x3
5 sets @ 70%
75#
“Diane”
21-15-9 reps of:
Deadlifts 75#
Pike push-ups from 18′ box
Time: 7:50? Clock stopped, best guess.
MOB WU (15 Good AMs & HR Pushups)
Deadlifts X3
[email protected]% = 135#
[email protected]% = 155#
[email protected]% = 210#
WOD @ 195# with Pike Push-ups from a box
Time – 5:06
Dead Lifts x 3.
70% should have been 155#, but I dialed back to 135#
Diane:
21-15-9
Dead Lifts @ 125#
HSPU with Ab Mat
Time = 11:54
I think this is my first full HSPU WOD with only an Ab Mat (I usually also have a 10# plate). When I started round 2, I almost caved and grabbed the 10# plate, but then got stubborn & didn’t use it. Super happy I stuck it out with only the mat. Now…the precedent has been set. No turning back now.
M+WU
Open gym
Deadlifts x3
5 sets @ 70%, 100lb
“Diane”
21-15-9 reps of:
Deadlifts 65% @ 90lb
Pike Pushups 24″
5:54