5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of SDHP
Rest 1 minute
The CFM crew from the Goruck Light in Portland
34 thoughts on “Newsletter Day!”
Shawn J
MOB WUx1
Group WU MOB
SDHP practice
X5
45-95-115
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of SDHP, 65-lb
Rest 1 minute
R1=15-17-20
R2=15-17-20
R3=15-17-20
R4=15-17-20
R5=15-17-21
Total = 211
Greg
Nice work this morning Shawn.
Shawn J
Just realized I miscalculated!
My total was 261
Greg
SDHP practice
Bar – 65 – 95 – 105 – 115
5 rounds for reps of:
1 minute of box jumps, 24-in. box (5×15)
1 minute of wall-ball shots, #20-lb. (2×15. 3×10)
1 minute of SDHP #65
(2×15. 3×10)
Rest 1 minute
195 total reps
Tried to keep a 15 rep pace.
Box jumps good today along with wall balls. Can see the difference in leg strength from my clean program. 😃 once travel ends I will be doing more wods for conditioning.
Nice seeing the 6am crew again it’s been a while. Good job team. 😃
Heather B
5 rounds for reps of:
1 minute of box jumps, 20-in. box
1 minute of wall-ball shots, 10-lb. ball
1 minute of SDHP, 35-lb
Rest 1 minute
R1=15-17-20
R2=15-15-19
R3=12-14-19
R4=12-15-20
R5=14-14-25
246
Mario B.
MOB WUx1
Group WU MOB
SDHP practice
X5
45-68-95-115
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of SDHP, 65-lb
Rest 1 minute
R1=14-25-17 = 56
R2=12-?-? = 50
R3=12-18-20 = 50
R4=8-12-18 = 38 (Shin met the box…kinda tickled…OUCH)
R5=12-18-23 = 53
Total = 247
Fun Wod
Thanks Matt!!
Good Job crew
Greg
Good job this morning Mario
MARK D
MOB + Group WU & MOB
SDHP practice
5 reps 5 sets @ 65#…neck felt OK
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball – 14 #
1 minute of SDHP
Rest 1 minute
Rnds 3-5 switched to Sumo DLs – 65#…neck got tight but no headache.
TOTAL: 214
Greg
Good job Mark nice working out together again.
Shane Hayes
Mobility
Group Wu and mobility
SDHP practice
20/30/35/40/50
Wod: 5 rounds
1 min box jumps @ 24”
1 min wallballs / did LH DB thrusters @ 20#
1 min SDHP (LH DB) @ 40#
1 min rest (best part… Lol)
18/22/25 (65)
18/22/23 (63)
18/20/23 (61)
18/22/23 (63) did DB squats, back was fired up
21/25/25 (71) ”
323 reps
Stacey, our gym class experiences were much the same haha the last gym class I remember doing was in Grade 8, playing soccer and I got kicked in the face with the ball and sat with an ice pack on it in class the rest of the day. I faked my way out of them ever since 🙂
Stacey
Yes! Maybe I can be as awesome as you some day! 🙂
Jacques L
MOB WUx1
Group WU MOB
SDHP practice
X5
45-65
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of SDHP, 65-lb
Rest 1 minute
60/54/54/49/51
Total = 268
Lisa
5 rounds: 229
Shane Hayes
Awesome newsletter Stacey, I remember your fundamentals and how you were having a hard time with the strength. Look how far you have come. It is very inspiring, I always enjoy seeing you in my classes or working out with you. You and Nick are great role models for willow, and a big part of the CFM family!!
Stacey
Thank you 😊
Sometimes it’s hard to remember how far I have come!
5 rounds for reps of:
1 minute of box jumps, 12-in. box
1 minute of wall-ball shots, 8-lb. ball, over the line (mostly)
1 minute of SDHP @ 40
Rest 1 minute
50, 49, 51, 50, 51
251 reps
Thanks Coach Matt.
Stacey, you have made enormous progress since you started. It is wonderful to see you and Nick so committed to your fitness. What a great example you set for your daughter!!
Fellow Ruckers, I was not in Portland in body, but definitely in spirit. By the looks of your faces, it was a fun time. Amazing!!
Stacey
Thank you 🙂 we are proud of everything we are teaching her.
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…
MOB WUx1
Group WU MOB
SDHP practice
X5
45-95-115
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of SDHP, 65-lb
Rest 1 minute
R1=15-17-20
R2=15-17-20
R3=15-17-20
R4=15-17-20
R5=15-17-21
Total = 211
Nice work this morning Shawn.
Just realized I miscalculated!
My total was 261
SDHP practice
Bar – 65 – 95 – 105 – 115
5 rounds for reps of:
1 minute of box jumps, 24-in. box (5×15)
1 minute of wall-ball shots, #20-lb. (2×15. 3×10)
1 minute of SDHP #65
(2×15. 3×10)
Rest 1 minute
195 total reps
Tried to keep a 15 rep pace.
Box jumps good today along with wall balls. Can see the difference in leg strength from my clean program. 😃 once travel ends I will be doing more wods for conditioning.
Nice seeing the 6am crew again it’s been a while. Good job team. 😃
5 rounds for reps of:
1 minute of box jumps, 20-in. box
1 minute of wall-ball shots, 10-lb. ball
1 minute of SDHP, 35-lb
Rest 1 minute
R1=15-17-20
R2=15-15-19
R3=12-14-19
R4=12-15-20
R5=14-14-25
246
MOB WUx1
Group WU MOB
SDHP practice
X5
45-68-95-115
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of SDHP, 65-lb
Rest 1 minute
R1=14-25-17 = 56
R2=12-?-? = 50
R3=12-18-20 = 50
R4=8-12-18 = 38 (Shin met the box…kinda tickled…OUCH)
R5=12-18-23 = 53
Total = 247
Fun Wod
Thanks Matt!!
Good Job crew
Good job this morning Mario
MOB + Group WU & MOB
SDHP practice
5 reps 5 sets @ 65#…neck felt OK
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball – 14 #
1 minute of SDHP
Rest 1 minute
Rnds 3-5 switched to Sumo DLs – 65#…neck got tight but no headache.
TOTAL: 214
Good job Mark nice working out together again.
Mobility
Group Wu and mobility
SDHP practice
20/30/35/40/50
Wod: 5 rounds
1 min box jumps @ 24”
1 min wallballs / did LH DB thrusters @ 20#
1 min SDHP (LH DB) @ 40#
1 min rest (best part… Lol)
18/22/25 (65)
18/22/23 (63)
18/20/23 (61)
18/22/23 (63) did DB squats, back was fired up
21/25/25 (71) ”
323 reps
Great class Matt
Great work everybody!!!
SDHP practice
45-65-75
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of SDHP – 75#
Rest 1 minute
19/25/25
18/25/20
17/20/20
17/20/20
17/20/22
305
Great news letter Stacey! Always a joy to see you and your family at the gym 🙂
Thanks Matt!
Thanks Del!
WOD @ 20″ / 14#10′ / 45#
261 Reps
50 / 55 / 52 / 52 / 52
Stacey, our gym class experiences were much the same haha the last gym class I remember doing was in Grade 8, playing soccer and I got kicked in the face with the ball and sat with an ice pack on it in class the rest of the day. I faked my way out of them ever since 🙂
Yes! Maybe I can be as awesome as you some day! 🙂
MOB WUx1
Group WU MOB
SDHP practice
X5
45-65
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of SDHP, 65-lb
Rest 1 minute
60/54/54/49/51
Total = 268
5 rounds: 229
Awesome newsletter Stacey, I remember your fundamentals and how you were having a hard time with the strength. Look how far you have come. It is very inspiring, I always enjoy seeing you in my classes or working out with you. You and Nick are great role models for willow, and a big part of the CFM family!!
Thank you 😊
Sometimes it’s hard to remember how far I have come!
MOB WUx1 + Crossover Symmetry
SDHP practice X5 – 45-45-65-75-95
WOD with 65#, 20# ball and 24in Box.
R1=56, R2=54, R3=54, R4=50, R5=52
Total = 266
Great work am folks! Thanks Matt!
Awesome newsletter. Well done Stacey!
Thanks!
Super job on the box jumps yesterday!!
WU + MOB
Group Warm-up
SDHP practice
Sets of 3
35, 40, 45, 50, 55, 60
5 rounds for reps of:
1 minute of box jumps, 12-in. box
1 minute of wall-ball shots, 8-lb. ball, over the line (mostly)
1 minute of SDHP @ 40
Rest 1 minute
50, 49, 51, 50, 51
251 reps
Thanks Coach Matt.
Stacey, you have made enormous progress since you started. It is wonderful to see you and Nick so committed to your fitness. What a great example you set for your daughter!!
Fellow Ruckers, I was not in Portland in body, but definitely in spirit. By the looks of your faces, it was a fun time. Amazing!!
Thank you 🙂 we are proud of everything we are teaching her.
SDLHP @ 45 (for future self)
great article Stacey!
WUx1
Group WU MOB
SDHP practice
WOD scaled
5 rounds for reps of:
1 minute of box jumps, 20-in. box
1 minute of wall-ball shots, 14-lb. ball
1 minute of SDHP, 55-lb
Rest 1 minute
Total = 261
glad I scaled, very tough WOD
Group WU MOB
SDHP practice
WOD scaled
5 rounds for reps of:
1 minute of box jumps, 20-in. box
1 minute of wall-ball shots, 14-lb. ball
1 minute of SDHP, 55-lb
Rest 1 minute
Total = 300 Reps
I got you on this one Frankie. I enjoyed this WOD very similar to FGB.
Great job Marcel!!!
Group WU MOB
SDHP practice
WOD scaled
5 rounds for reps of:
1 minute of box jumps, 20-in. box
1 minute of wall-ball shots, 12-lb. ball
1 minute of SDHP, 55-lb
Rest 1 minute
Total = 235…tough WOD thanks Kevin!
SDHP practice (65#)
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of SDHP (65#)
Rest 1 minute
60-47-48-46-52
Total: 243 Reps
SDHP Practice
(Sets of 5) 35#-40#-40#-45#-45#
WOD 5 rounds
1 min box jumps 20″
1 min wallball shots 10#/10″
1 min SDHP 40#
*1 min rest*
Score 226
(I thought 7pm would be less warm. … it was still VERY warm :p Great sweat fest. Maybe 6am is cooler?;))
Group WU MOB
SDHP practice
WOD scaled
5 rounds for reps of:
1 minute of box jumps, 18″ box
1 minute of wall-ball shots, 8#
1 minute of SDHP, 25#
Rest 1 minute
Total = 192
Group WU MOB
SDHP practice
WOD scaled
5 rounds for reps of:
1 minute of box jumps, 18-in. box
1 minute of wall-ball shots, 8-lb. ball
1 minute of SDHP, 20-lb
Rest 1 minute
Total: 229 reps
It was rough, very rough. My sweat angel/fetal position might still be there as evidence.
WOD (20″,14#,45#)
56-48-37-38-46 , did someone say pacing !?
225reps
Thanks coach Blake
Amazing job on the ruck(s) what an accomplishment !!! 🙂
Awesome newsletter Stacey
SDHP practice
[Sets of 5] 45-65-75#
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 14# ball
1 minute of SDHP, 55#
Rest 1 minute
R1: 20-21-19
R2: 16-17-17
R3: 17-16-17
R4: 17-17-14
R5: 17-15-17
257 reps
5 rounds for reps of:
1 minute of box step ups 12 inch box
1 minute of wall-ball shots, 6#
1 minute of SDHP 35#
Rest 1 minute
Total reps
218