Newsletter Day!

Check out Remi’s story in the newsletter this month!

Build up to WOD weight
3-2-1
Deadlift
HPC
Push Jerk

β€œDT”
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

CAM
CAM

78 thoughts on “Newsletter Day!”

  1. WUx1
    Group WU

    Build up to WOD weight
    3-2-1
    Deadlift
    HPC
    Push Jerk
    85-105-120

    β€œDT” @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

  2. 3-2-1
    Deadlift
    HPC
    Push Jerk
    55-65-75#

    β€œDT”
    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!

  3. 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!!

  4. 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.

  5. 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: β€œDT” @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 πŸ™

    Cashout: 800m run with Jackie and Laura

    Thanks Maria. Great job everyone πŸ™‚

  6. 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.

  7. 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

  8. “Fight club meets hot yoga”
    Haaaaaa Remi!!!!
    That is the best description ever πŸ˜€

    DT
    12 deadlifts @55#
    9 HPC
    6 Push Jerks

    Time: 9:07

  9. WU & Mobility
    Group WU

    Build up to Wod weight
    3-2-1
    Deadlift/HPC/Push Jerk
    15-35-40-45

    β€œDT” (#45)
    12 Deadlifts
    9 HPC
    6 Push Jerks

    Time 10.01

    Cashout: Forearm twist

  10. 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! πŸ˜€
    Thanks Maria.

  11. Warm up & mob
    Group Warm up (Pizza delivery)
    Build up to Wod weight
    3-2-1
    Deadlift/HPC/Push Jerk
    85-95-105

    β€œDT” (#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 πŸ™‚

  12. M+WU
    Group mob+ Pizza game πŸ™‚

    Build up to WOD weight
    3 deads+ 2 HPC+ 1 jerk
    55-65-70lb

    β€œDT”
    Five rounds for time of:
    12 Deadlifts, 65% of jerk 65lb
    9 Hang power cleans
    6 Push jerks

    9:36
    1:11 PR πŸ™‚

  13. 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!

  14. 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!!

  15. Build up to WOD weight
    3-2-1
    Deadlift
    HPC
    Push Jerk
    55-60-65-70#

    β€œDT” at 65#
    Five rounds for time of:
    12 Deadlifts
    9 Hang power cleans
    6 Push jerks

    Time: 8:58

    Thanks for the class Steph!

  16. 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!

  17. 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!

  18. 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

  19. 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!

  20. 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…

    1. 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 πŸ˜‰

  21. 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…

    1. 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.

  22. 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 πŸ™‚

    Loved reading Remi’s CF journey. Congrats on your progress. You always give ‘er 110%

  23. 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.”

  24. 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!

  25. WUx1
    Group WU

    Build up to WOD weight
    3-2-1
    Deadlift
    HPC
    Push Jerk
    95-105-115-135

    β€œDT” @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

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