Check out Remi’s story in the newsletter this month!
Build up to WOD weight
3-2-1
Deadlift
HPC
Push Jerk
“DT”
Five rounds for time of:
12 Deadlifts (155/105#)
9 Hang power cleans (155/105#)
6 Push jerks (155/105#/65%)
*15 min cap
Compare to April 15/16
WUx1
Group WU
Build up to WOD weight
3-2-1
Deadlift
HPC
Push Jerk
85-105-120
“DT” @115#
Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Time = 8:47
11:02 in April 2:15 PR
Awesome performance Shawn! 😀👍
Holy crap Shawn, huge pr!!!! Nice work! 💪👊
Great job Shawn!
Incredible PR!
Awesome job man, you were flying this morning.
Nice work buddy!
Nice work Shawn. Impressive PR
3-2-1
Deadlift
HPC
Push Jerk
55-65-75#
“DT”
Five rounds for time of:
12 Deadlifts (65#)
9 Hang power cleans (65#)
6 Push jerks (65%=65#)
7:40
PR of 2:19 from April, which think is due to being smarter about my grip.
Cashout 800m run
Thanks Maria!
Wow, thats an impressive pr Laura!!
Great PR Laura! I couldn’t catch you 🙂
Another awesome PR!
It pays to be smart!! Nice PR Laura. Thanks for the run.
Laura, your progress this last year is awesome!
Mobility and Wu x 1
Group Wu, pizza delivery guy… Haha fun Wu!
Deadlift x 3
Hang power clean x 2
Push jerk x 1
Build up to Wod weight 155#
Left shoulder wasn’t really liking this, got a Kettlebell ready in case I had to switch to one arm push jerks
Wod ” DT ”
RX’D 9:14
Not a pr, did 8:50 last time but I had to take longer breaks to get the shoulder to cooperate.
Great class Maria, and great work 6 amer’s!!
Great job Shane!
Impressive Shane, even with a bum shoulder!😊
I’m happy you were able to do it Rx!!
Thanks! ☺️
Oh yeah and 40 unbroken wallballs Cashout!!
WU x 1
Group WU
3, 2, 1
DL, HPC, Push Jerk
Build to WOD weight
45, 50, 55, 60
WOD “DT”
5 Rounds @ 55#
12 DL
9 HPC
6 Push Jerks
10:10 (4 seconds slower than in April)
800 m run with Kelly and Laura.
Fun class Maria! Nice work fellow 6amers.
Nice work Jackie!
4 seconds slower but 20 degrees hotter at least! haha, nice work and very consistent!
Great work Jackie!!!
Mobility
WU x 1
Group Mobility and WU
Build up to WOD weight
3-2-1
Deadlift
HPC
Push Jerk
55-65-70-75#
WOD: “DT” @65#
Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Time: 8:09 21 sec PR
So many kinks in my body this week 🙁
Cashout: 800m run with Jackie and Laura
Thanks Maria. Great job everyone 🙂
Well done as usual Kelly!
Fast Kelly, nice pr!!! I feel ya on the kinks…. Ugh!
Warm up & mob
Group Warm up (Pizza delivery)
Build up to Wod weight
3-2-1
Deadlift/HPC/Push Jerk
95-115-115-115
“DT” (#115)
12 Deadlifts
9 HPC
6 Push Jerks
Time 9:26
Cashout: Forearm twist
Extra fitness 50 wall balls #20 (just because it’s Friday, I like wallballs, and Im coming for ya Gabe LoL)
Fun class, thanks Maria. Have a great weekend everyone.
A throwdowm with Gabe!! You’ve got wallballs, Adam!!
Haha, nice work buddy!!!
“I like wallballs” such a weird thing to say, don’t ya think?
3-2-1 deadlifts Hpc and push jerk
95-95-135-135
DT with 135 for 5 rounds
12 deadlifts
9 Hpc
6 push jerks
12:11
I did this in April but don’t remember my time or weight. Needs to adopt the stupid thumb grip for forearm preservation
Also I didn’t realize we were doing wall balls to catch Gabe. Good idea Adam and good show. I’m trying to catch gabe at anything. Perhaps wall balls is a good start
Haha, stupid thumb grip… Aka the hook grip!
Sounds like Gabe needs to be looking over his shoulder 🙂
“Fight club meets hot yoga”
Haaaaaa Remi!!!!
That is the best description ever 😀
DT
12 deadlifts @55#
9 HPC
6 Push Jerks
Time: 9:07
Nice work Tara!!!
That made me laugh out loud too 🙂
WU & Mobility
Group WU
Build up to Wod weight
3-2-1
Deadlift/HPC/Push Jerk
15-35-40-45
“DT” (#45)
12 Deadlifts
9 HPC
6 Push Jerks
Time 10.01
Cashout: Forearm twist
Nice work Ashley! And you showed some awesome skills during the pizza warmup! haha!
Great time Ashley!!
LOL Remi your analogies are hilarious!
Group WUP: Fun times.
Build up to WOD weight
3-2-1
Deadlift/HPC/Push Jerk
95-115-135-155
Wod: Rx’d
So went it there, crushed it all unbroken in 7:55… Riiiight!!! Let me tell you what actually happened.
it was a nightmare, my grip just wouldn’t let me do more than 3 hpc’s after the second round and was so gassed had to take multiple breaks.
Actual Time: ~11:14
Hero Month! best month of the year! 😀
Thanks Maria.
And you enjoyed the little game, I know it!!
Lmao, nice job big guy!!! The cardio will get better, and I too love hero month!
Great pic not sure what you’re telling that bar to do, but I think it’s listening.
You had me there for a second 🙂 You know you still LOVED IT though!
Please cancel my nooner. Meeting came up!
Warm up & mob
Group Warm up (Pizza delivery)
Build up to Wod weight
3-2-1
Deadlift/HPC/Push Jerk
85-95-105
“DT” (#115)
12 Deadlifts
9 HPC
6 Push Jerks
Time Rx’d= 9:59 (3 sec PR) that was awful, after almost 2 weeks off I don’t know how I got 3 sec PR as my body wanted to stop every single rep, never taking time off again haha 🙂
Good job on the PR! IT did look painful but you pushed through!
Elba did you do 115#? That’s 10lbs more on the rx……a PR for sure!!!!
Beast!!!! Impressive as always!
Elba, you are such a beast (am I mean that in the most complimentary way)!
M+WU
Group mob+ Pizza game 🙂
Build up to WOD weight
3 deads+ 2 HPC+ 1 jerk
55-65-70lb
“DT”
Five rounds for time of:
12 Deadlifts, 65% of jerk 65lb
9 Hang power cleans
6 Push jerks
9:36
1:11 PR 🙂
Crazy pr!!! Nice work!
Where’s the QOD? It doesn’t feel like a Friday without it 🙂
I KNOW RIGHT! I freaked out a little this am thinking it might not be friday!!
Mob, WU
Group WU/Mob
Deadlift/HPC/PJ 3/2/1
35 – 55 – 65 – 75 – 85
DT @ 75#
Time – 6:09
I was going to round up my 65% and do 85# but felt a weird twinge in my right shoulder on the jerks…but it wasn’t there if I rounded down and did 75#. Glad I went with it, it felt tough, and killed my grip, but didn’t kill my shoulders as bad as it could have.
Forced breaks (after deadlift 11 rounds 2, 3, 4 and 5) for ~25 seconds massively helped my grip feel pretty good until the very last set of jerks. At that point I was able to just push through it. This felt pretty good!
Good work John!!
Great newsletter, Remi I am glad you found CFM, your dedication and work ethics are addictive!! Always fun training with you. You always give it your all!!
Build up to WOD weight
3-2-1
Deadlift
HPC
Push Jerk
55-60-65-70#
“DT” at 65#
Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Time: 8:58
Thanks for the class Steph!
Cash out: 400m med ball run 14#
Build up to WOD weight
3 DL + 2 HPC + 1 Jerk
55-75-85×4 sets
DT @ 85
8:58 (PR 1:11).
Thanks Stephanie! Great newsletter Remi!
Great article Remi… you’ve made some HUGE gains in a relatively short time and are a ton of fun to have in the gym!
DL + HPC + PJ (3+2+1) to 145
“DT” @ 125#
9:41
5# Lighter but 16 sec faster so I’ll call it a wash.
Just glad to be back in the gym with my peeps.
2 days in a row!
8k Bike
Swimming practice (or trying not to drink all the pool)
8k Bike
DT @ 95#
9:38 (PR 2:14 from April 2016)
200 DU’s – 6:29 (PR of 1:51 from last week)
1k run 5:15
Thanks for coaching, Steph!
Loved the newsletter. Always enjoy working out with you, Remi!
Open Gym
DT @ 135# = 9:47 (4:35 PR over Aug 31/2012 with the same weight, did 95# last year cause back wasn’t the best at the time)
Thanks for doing this with me Steph and thanks for the push at the end Marcel!
Awesome newsletter Remi!
Build up to WOD weight
3 DL 2 HPC 1 Jerk
35# – 45# – 55# – 55#
DT @ 45#
12:08 (PR of 1 second from April 2016)
Hated this wod just as much as last time…
Did you hate it because I was cramping your space?
No, I hated it because my forearms and hands felt like they were going to fall off and I couldn’t follow the rep / break scheme suggested.
Your bar creeping in to my space just kept me on my toes 😉
Built up to 135#
WOD @ 135#
11:43 mins
Thanks for the class Coach Steph!
Build up to WOD weight
3 DL 2 HPC 1 Jerk
65-85-95
DT @ 95#
10:06
Thank God for the massage I had yesterday, only reason I could get through this WOD. Solid effort from everyone tonight, thanks for the class Steph. I think I did 30 burpees, not much of a pizza delivery guy I guess…
Apparently in 2010 there was no cap since this WOD took me 23:10, but I have done it since with more weight so no PR.
3 Dead Lifts
2 HP Cleans
1 Push Jerk
55-65-75
WOD: DT
5 Rounds @ 75#
12 Dead Lifts
9 HP Cleans
6 Push Jerks
Time: 11:55
HP Cleans were the worsts part. Otherwise, not bad. My breaks were too long though. I love bar bell WODs!
My last time doing this was in 2012 with a time of 9 minutes something, so no PR by a long shot. Since I am now WELL OVER 30, which according to today’s news letter makes me an “old” CrossFitter, I guess it’s to be expected 🙂
Loved reading Remi’s CF journey. Congrats on your progress. You always give ‘er 110%
Good work old gal!!
Incredible newsletter Remi, one of the best things I’ve ever read — “Bring whatever energy you have for the day and try to leave the box with nothing.”
Loved the newsletter too Remi! You are a force and you walk the talk. I am looking forward to row-u-ary again so we can get in some long chats!
Wod @ 55# (thats all the wrist could handle)
5:05, all rounds unbroken except last one, grip was getting tired!
WUx1
Group WU
Build up to WOD weight
3-2-1
Deadlift
HPC
Push Jerk
95-105-115-135
“DT” @115#
Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Time = 10:02
PR as i had 11:22 on April 15, 2016