Only one more day at Alcock!

Reminder that the gym is closed this weekend. If you want a workout, come to the gym at 10am on Saturday and help lift over 10,000 pounds of equipment.

Paleo Challengers – get your benchmarks done this week!

Also, there’s still some spots left for the Body Comp tests this weekend (which will be held at the new gym).

AMRAP in 10 min
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols
Etc.

Options:
Pike pushups or HR pushups
Weighted pistols, pistols to a box, rolling pistols

Compare to Oct.5/12

For the veteran members, remember our first location? Less than 1000 sq ft.
For the veteran members, remember our first location? Less than 1000 sq ft.

60 thoughts on “Only one more day at Alcock!”

  1. Valerie Arseneau

    Mob + WUx1

    As much as I would of like to attempt HSPU in a WOD, I went with the Paleo Benchmark

    2K row
    9:13.3
    This sucked… lol My legs had no juice left! PR of 6 seconds

    AMRAP 7 mins @ 10 #
    3 Burpees + 3 Wall Balls
    6 + 6
    9 + 9 … etc

    Scored 96 reps PR of 6 reps

    Got a small PR on both which is great but if I would of have my legs with me, I would of without a doubt got a bigger PR. I got more improvement from the challenge than the numbers show 🙂

  2. Mobility
    Wu x 1
    Group Wu, activities and a little calf torture!!
    Practice a couple pistols, a little harder this morning with sore legs…
    Practice hspu’s to see how shoulder would be. Still nursing it a bit rotator has been achey.. Seem ok
    Wod: 10 min Amrap
    2 hspu’s + 4 pistols
    4 hspu’s + 8 pistols
    Ascending by 2 + 4 each round
    Rx’d 135 reps which was 9 hspu’s in the round of

    1. Round of 14 hspu’s. Did up to the 8 unbroken.
      Shoulder felt a little weak as I haven’t been doing any shoulder strength in a while..
      Great work 6 amer’s.
      Great class Marie

  3. Mobility
    Warm up x1
    Group warm up

    Did the Paleo benchmark work out

    2km row: 9.16 compared to 9.59 last time! 🙂

    3 burpees..3 wall balls
    6 burpees…6wall balls, ect…

    Score was 72 same as last time 🙁

  4. I remember the first location. Can’t wait to get back to the old neighbourhood and a bigger space with no bumps in the floor and bathroom doors that don’t stick.

  5. Vanessa Champion

    WU+mobility+group WU

    WOD: AMRAP in 10 mins of:
    2HSPU + 4 pistols
    4HSPU + 8pistols….
    Scaled to hand release push ups and pistols to 20″ box

    Total: 206

    Note to self: try 18″ box next time

    800m run: 3:52

  6. Mobility + WU
    Group WU + activity

    WOD:
    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    etc.

    Scaled to:
    Pistols ->small box (please don’t stack) + 10# plate
    HSPU ->pike pushups on knees

    Score = 204
    20 pistols in on last round

    Thanks Marie-Noelle! Great last class at Alcock St. 🙂

      1. HA! Nice Val. I like how rowdy you 6am girls are getting. lol

        And Kelly – I love how you wrote the size of the box, lol. It’s a 12″ box, in case you get one that doesn’t have writing on it. haha

  7. Mobility + WU
    Group WU + activity

    WOD:
    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    etc.

    Scaled to:
    Pistols ->small box (please don’t stack) + 2×25# plate
    HSPU Rx
    Score = 102

  8. Mobility + WU
    30 Burpees
    Group WU + activity

    WOD:
    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    etc.

    Scaled to:
    Pistols ->20″ box
    HSPU ->pike pushups on knees

    Score = 140
    PR of 8 from last year and I had done regular pushups

    20 Burpees

    800m Run

  9. EEK! Only one more day on Alcock St.! I remember how HUGE it felt when we moved here from the old location on Rideout. And now it feels so small (cozy, but small). The growth of our Crossfit community has been incredible. Exciting times, for sure.

    One more WOD at Alcock. Hmmmmmm….what could it be???

    1. I would be remiss if I didn’t congratulate Kevin on his success with CFM over the years (you too, Joanna!). My, how you have grown. You have put a lot of blood sweat and tears into your “dream”. I’m very happy for you.

  10. Mobility and WU
    Group WU + calf rolling

    WOD:
    AMRAP in 10 min

    scaled to:
    2 hand release push-ups + 4 pistols using 20″ box
    4 hand release push-ups + 8 pistols using 20″ box
    6 + 12
    etc…

    score= 151

    thanks! coach Kevin

  11. WOD :
    AMRAP 20 min

    Scaled to
    2 Pike Push-ups + 4 Pistols #10
    4 ” + 8 ”

    Total score : 91 …
    Not a big fan of either of these movements

  12. Mobility + WU
    Group WU + activity

    WOD:
    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    etc.

    Scaled to:
    Pistols – small box 10# plate in hand
    HRPU
    Score = 108

    800m Run

  13. Group WU + Stuff
    WOD:
    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    etc.
    Scaled HSPU to hand-release PU on fists due to wrist crappiness. Pistols were RXd.

    Score: 94

  14. Mob
    Warm up x 1
    Group warm up and activity

    WOD AMRAP in 10 mins:

    2 HRPU + 4 pistols ( 20″ box w/ 10 # plate)
    4 HRPU + 8 pistols
    Increase same each round until the 10 mins is up

    Score: 114

  15. Mob WU X1
    Group WU and torture calve rolling! lol

    WOD AMRAP 10 Mins
    Did HR Pushups and not on my knees! Yay! Small little PR’s makes me happy happy!
    Pistols off the box
    Score: 136
    Thanks for the great class Jo!

  16. No show burpees of Shame 🙁
    Group WU + activity

    WOD: Rx
    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    etc.

    219 reps got to the round of 18 hspu and got 3 of them in.

    These are two of my favorite movements, big fan of today’s workout!

      1. Haha thanks Shane! Like I said before the wod you couldn’t have picked two better movements for me. <3 this workout!

  17. Mobility
    WU x 1

    Group Warmup and activity

    WOD
    AMRAP in 10 minutes of :
    – 2 HSPU (45lbs + ab mat) + 4 pistols (small box with 45lbs)
    – 4 HSPU + 8 pistols
    – 6 HSPU + 12 pistols
    – 8 HSPU + 16 pistols
    and so on…

    72 HSPU
    128 Pilsols

    Score : 200 😀

  18. Mob + Wup
    Group Wup

    WOD:
    AMRAP in 10 min of
    2 HSPU + 4 Pistols
    4 HSPU + 8 Pistols
    6 HSPU + 12 Pistols
    10 HSPU + 16 Pistols (keep increasing each round)

    first 2 rounds were with ab mat for the HSPU and a 20 inch box
    added a 10 lb weight under the ab mat for the 3rd round
    I was trying to do the HSPUs unbroken, but couldn’t do it on the 5th round (too many failed attempts)

    completed the 10 HSPUs + 20 pistols and then got 1 HSPU in and the time was up.

    Total Score = 91

    Note to self – next time use ab mat and 10lb weight right away and also try an 18 inch box for the pistols. Also figure out to kick up on the HSPUs without falling over

  19. Benchmarks

    2k row in 7:03.0 (17.1 sec pr)
    Burpees and wall balls
    15 + 18 burpees + 6 wall balls (21 rep pr)

  20. 1st WOD after being away for a month / knee scope 🙂

    Mob
    WU x 1 + extra mobility / lacrosse ball

    Group WU / Mob with Jill

    WOD – AMRAP 10 mins
    Pike pushups 18″ box
    Good mornings with 15#

    Score : 185

    I finished with 11 pike pushups from the round of 18 but i’m pretty sure I skipped the 14/28 round so I adjusted my score. You would think that being upside down and having extra blood / oxygen in the brain would make the math easier but no…

    Great to be back!!!

    1. YAY, welcome back!! I didn’t know it was your first class back tonight, I would have welcomed you back in person! Good job on the wod. 🙂

      1. I couldn’t not come for at least one last WOD before the move… It would have been too strange to be gone for a month then come back to a new gym.

        Your box jump extravaganza looked like a success! How was the shoulder?

  21. Mob
    Wu
    More mobility on legs

    Paleo wod:
    2km row
    7:30.5 pr of 9.5seconds
    Amrap 7 min
    3 Burpees
    3 sandbag squat jumps #40 (felt these tonight after Monday)
    Total reps 118 pr of 13 reps
    Overall success with the paleo challenge the biggest difference in in my cardio while doing the wod and recovery after.

  22. Paleo Benchmarks

    2K Row – 7:40.7 (4.4 second PR)

    AMRAP 7 Min
    3-6-9-12-15….
    Burpees and Wall Balls

    82 reps (10 rep PR)

    Legs are still hurting from Monday but the row helped loosen them up haha!!

  23. Mobility
    Warm up x2
    Group warm up

    AMRAP in 10 minutes :
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    Etc….

    Scaled down to hand release push ups on knees and pistols with a box.
    2-4
    4-8
    6-12
    8-16
    10-20
    12-20

    Total : 122

  24. Mobility
    Foam Rolling for Quads and Hammies.

    Paleo Benchmark
    2K row:
    7:16:5 (PR’d by just about 44 seconds (Baseline: 8:00:9))

    Wall Ball/ Burpee ladders
    Finished the first half of round 6 (Pr’d by 1 Wall Ball and 18 Burpees (Baseline: 15 Burpees and 14 wall balls)).

    My legs and I are non-speaking terms right now, they refuse to believe I did this to them this week :D.

    Thanks for the push Joanna and Marie.

  25. Mobility
    WUx2
    Group WU with KB/Mobility

    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    Etc.

    HSUP with 10# plate & Abmat
    Pistols RX

    Total: 111 PR of 5 Reps from last Year with HRPU’s!!

    Not a big PR but I’ll take it!

    Great Job Everyone!

  26. Mobility
    WUx2
    Group WU with KB/Mobility

    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    Etc.

    HSUP with 45# plate & Abmat
    Pistols 12″ box & 25# plate

    Total: 143
    * I am so thrilled to have done HSPU! So fun!

    Extra cardio with Amanda and M-N
    2x Tabata BJ @ 18″,20″, 24″, 30″ with 4x 1min. plank holds

  27. Mob
    WU x 1

    Post Paleo WOD:
    2km row
    7:52.6 PR of 34 seconds

    Amrap 7 min
    3 Burpees
    3 Wall Balls 16# not sure what my weight was before 🙁

    Total reps 102 pr of 3 reps
    Felt much better after this WOD than 6 weeks ago

  28. MarcelOctober 31, 2013 at 8:22 pm #
    WU x 2

    Sprint drills

    Change for Change

    AMRAP in 10 min

    2 HSPU 4 Pistols
    4 HSPU 8 Pistols

    Got to 6 HSPU in round of 8. HSPU done RX, pistols with smallest box and 45# plate.

    Total 42

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