Mobility and Wu
Group mobility
Bunnies vs pirates ( I don’t think the pirates liked me)
Group Wu
Strength 1 power clean 1 squat clean 1 jerk
Bar, 135 x 2/ 175 x 2/ 185 x 3
Wod: 11.3
Amrap in 5 minutes @ 165#
1 squat clean
1 jerk
22 rounds, thought I should have gotten more first time doing this. Thrustered all but 2 they felt better than the jerk on my shoulder and wrist.
Was fun joining the 7am crew.
Great class Kevin and great work everybody!
Ginette
Great job Shane!
Heather Colleen
Mobility and Wu
Group mobility
Bunnies vs Pirates (OMG this was FUN.)
Group WU
Strength
Power clean + squat clean + push jerk
2 sets at 75% – 85#
3 sets at 80% – 95#
WOD: Open 11.3
AMRAP 5 mins @ 80#
1 Squat clean
1 Jerk
Total: 22
Ginette
Great job John!
Blake
Mob / WUx1
Group Mobility
Bunnies vs. Pirates
Strength
Power Clean + Squat Clean + Push Jcalc
erk
2 sets at 75% – 145#
3 sets at 80% – 155#
AMRAP in 5 min of Burpees: 85 … counting got hard in the 70’s but 85 is close.
Nice to see a big Nooner class!
5:15 – Trainer Throwdown!
My very first workout ever at CFM back in 2011!
Open WOD 11.3
AMRAP 5 mins @ 135#
— 1 Squat clean
— 1 Jerk
Total: 19
I learned something today about strategy. Kevin had a plan and stuck to it…even for a 5 min WOD and it paid off for him. So I tried to reach a goal each minute and ended up with 5/4/4/3/3 and managed to get 19 + 1 squat clean. I did get the bar overhead but it was some bastardized push press-ish thing.
This was my very first workout back in 2011 (15 rounds @ 70#)! I got 23 rounds last year but was doing power cleans so it’s not a great comparison.
Super fun WOD!
Ginette
Great job!
Amanda
Nice progress Blake!
Jeff L
Mob
WU X 1
Group Mob
Bunnies Vs Pirates
Strength
Power clean + squat clean + push jerk
2 sets at 75% – 205#
3 sets at 80% – 215# (dropped weight to 205# on 2nd set and failed squat clean on 1st and 3rd set)
WOD – Rx’d
17 Rounds (40# PR over last time, 9 less rounds but I paced better this time 🙂 )
Ginette
Huge PR!
Amanda
WOD: Open 11.3
RX’d, somewhere around 8-10 rounds. No PR.
I try to keep the negativity out of my posts on here but I’ll want to know for next time when I look back what happened. Lost track of my reps, pulled a muscle in my back on my 3rd round because I didn’t warm up enough, my form on my jerks was shit, and I didn’t stick to my plan.
Buuuuut, not all is lost, I got to wod with our awesome trainers, that was fun!!
Ginette
Nice job doing this Rx missy!
Maria
WOD Rx
8 reps
Something ro build on! Happy to have given Rx a go :).
Maria
8 rounds that is!
Maria
Haha I did the same thing last time posted reps rather than rounds. I used 70# last time, got 29 rounds. Hard to compare? PR for getting out of my comfort zone.
Ginette
Nice job doing this wod Rx!
Frank
WU X 1
Group Mob
Bunnies Vs Pirates
Strength
Power clean + squat clean + push jerk
2 sets at 75% – 155#
3 sets at 80% – 165#
WOD: Open WOD 11.3 Rx
AMRAP 5 Mins
1 Squat Clean
1 Push Jerk
total= 13 rounds
PR of 30# – did 22.5 rounds @ 135# last time
first WOD after 2 weeks off. It felt good to be back. Not a 100% as I’m getting over a cold but my body feels good and rested.
Patrick Arseneau
Atta boy. Never fun after a long break. Nice work!
Patrick Arseneau
Strength
Power clean + squat clean + push jerk
115-135-155-175
WOD Rx: 10 + 1 squat clean (PR)
Fun “Trainer Throwdown” 🙂
Ginette
Yeah for PR!
Ginette
Congrats Gillyon on 500 classes! 🙂
Valerie Arseneau
Mobility and Wu
Group mobility
Bunnies vs Pirates (I was wayyyy too into it! Thankfully those balls were soft as I hit someone in the face! oops… lol)
Group WU
It’s frustrating that I have to pick a weight based on my squat because it’s the lowest of the 3. But it’s getting better a little bit at a time and I have to be patient. Overall the squats felt good tonight 🙂
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…
Strength – Power Clean + Squat Clean + Push Jerk
2 sets @ 145#
3 sets @ 155#
AMRAP in 5 min
1 Squat Clean
1 Jerk
135#
17 rounds
Fun class this morning 6AM good job everyone!!!
You made it to 6am! Good job! And great score on the wod!
I do believe this is my all-time favorite wod. Can’t wait to do it today 🙂
It was really fun I love these type of workouts they are a blast!!
M+WUx2
Group Mobility
Bunnies vs. Pirates
Strength:
Power clean + Squat clean + Push jerk
2 sets @ 75% (35lb)
3 sets @ 80% (40lb)
WOD: 11.3
AMRAP in 5 mins
1 squat clean
1 jerk (push jerk)
70% = 35lb
TOTAL: 20 rounds
Group Mobility
Bunnies vs. Pirates
Strength:
Power clean + Squat clean + Push jerk
2 sets @ 75% (85#)
3 sets @ 80% (115#)
WOD: 11.3
AMRAP in 5 mins
1 squat clean
1 jerk 95#
TOTAL: 22 rounds (same number of rounds but 30# PR)
Good job Kevin nice PR that’s huge
Wow – nice PR Mack!
Jeepers! Crazy PR!
Nice PR Kevin!
Nice!!!
Mobility
WU x 2
Group Mobility
Bunnies vs. Pirates…DNF 🙁
Happy Easter everyone!
Hammie didn’t like the bunnies?
🙂 I rolled my ankle on one of the “islands”
Not exactly Fantasy Island, hey? Hope you are feeling better.
Ouchie! Take care of that
im super curious about this bunnies and pirates lol
Hope you are feeling better!
Lab
Interval rowing
Neg pull ups blue band
Wall balls 14#
Lacross ball hammies
Bunnies vs pirates
Strength
Power clean + squat clean + push jerk
2 sets at 75% 65#
3 sets at 80% 70#
WOD open 11.3
AMRAP 5 mins
1 squat clean
1 jerk
165/110 or 70% 60#
20+1 reps
Hope everyone has a great Easter weekend!
Congrats on getting to 500 classes Gillyon – you are awesome! 🙂
Way to go Gillyon!! Great picture of you guys 🙂
Mobility
WU x 2
Group Mobility
Bunnies vs. Pirates
Strength
Power clean + squat clean + push jerk
2 sets at 75% 55#
3 sets at 80% 60#
WOD open 11.3
AMRAP 5 mins
1 squat clean 55#
1 jerk
Total: 27 rounds
Congrats on your 500th class Gillyon
WU × 2
Group MOB
Bunnies vs Pirates
Strength
Power clean, squat clean, push jerk
2 sets @ 55lbs
3 sets @ 60lbs
WOD 11.3
AMRAP – 5 min
1 squat clean
1 jerk @ 45 lbs
21 + 1 squat clean
Fun workout as National Squat Month continues…
Happy Easter everyone.
Thanks Coach Kevin.
Nice job Jackie!
Mobility and Wu
Group mobility
Bunnies vs pirates ( I don’t think the pirates liked me)
Group Wu
Strength 1 power clean 1 squat clean 1 jerk
Bar, 135 x 2/ 175 x 2/ 185 x 3
Wod: 11.3
Amrap in 5 minutes @ 165#
1 squat clean
1 jerk
22 rounds, thought I should have gotten more first time doing this. Thrustered all but 2 they felt better than the jerk on my shoulder and wrist.
Was fun joining the 7am crew.
Great class Kevin and great work everybody!
Great job Shane!
Mobility and Wu
Group mobility
Bunnies vs Pirates (OMG this was FUN.)
Group WU
Strength – Power Clean + Squat Clean + Push Jerk
2 sets @ 75#
3 sets @ 80#
AMRAP in 5 min
1 Squat Clean
1 Jerk
60#
30 rounds
Glad I kept the WOD weight below 75% – easier on my shoulder, and holy cardio!
Mob + WUx1 + more Mob
WOD: Open 11.3 Rx = 21 rds (PR)
That was a fun trainer throwdown, thanks guys!!
Nice job Mario!
Awesome!
Mob, WUx1
Group Mobility
Bunnies vs. Pirates
Strength
Power clean + squat clean + push jerk
2 sets at 75% – 85#
3 sets at 80% – 95#
WOD: Open 11.3
AMRAP 5 mins @ 80#
1 Squat clean
1 Jerk
Total: 22
Great job John!
Mob / WUx1
Group Mobility
Bunnies vs. Pirates
Strength
Power Clean + Squat Clean + Push Jcalc
erk
2 sets at 75% – 145#
3 sets at 80% – 155#
AMRAP in 5 min of Burpees: 85 … counting got hard in the 70’s but 85 is close.
Nice to see a big Nooner class!
5:15 – Trainer Throwdown!
My very first workout ever at CFM back in 2011!
Open WOD 11.3
AMRAP 5 mins @ 135#
— 1 Squat clean
— 1 Jerk
Total: 19
I learned something today about strategy. Kevin had a plan and stuck to it…even for a 5 min WOD and it paid off for him. So I tried to reach a goal each minute and ended up with 5/4/4/3/3 and managed to get 19 + 1 squat clean. I did get the bar overhead but it was some bastardized push press-ish thing.
This was my very first workout back in 2011 (15 rounds @ 70#)! I got 23 rounds last year but was doing power cleans so it’s not a great comparison.
Super fun WOD!
Great job!
Nice progress Blake!
Mob
WU X 1
Group Mob
Bunnies Vs Pirates
Strength
Power clean + squat clean + push jerk
2 sets at 75% – 205#
3 sets at 80% – 215# (dropped weight to 205# on 2nd set and failed squat clean on 1st and 3rd set)
WOD – Rx’d
17 Rounds (40# PR over last time, 9 less rounds but I paced better this time 🙂 )
Huge PR!
WOD: Open 11.3
RX’d, somewhere around 8-10 rounds. No PR.
I try to keep the negativity out of my posts on here but I’ll want to know for next time when I look back what happened. Lost track of my reps, pulled a muscle in my back on my 3rd round because I didn’t warm up enough, my form on my jerks was shit, and I didn’t stick to my plan.
Buuuuut, not all is lost, I got to wod with our awesome trainers, that was fun!!
Nice job doing this Rx missy!
WOD Rx
8 reps
Something ro build on! Happy to have given Rx a go :).
8 rounds that is!
Haha I did the same thing last time posted reps rather than rounds. I used 70# last time, got 29 rounds. Hard to compare? PR for getting out of my comfort zone.
Nice job doing this wod Rx!
WU X 1
Group Mob
Bunnies Vs Pirates
Strength
Power clean + squat clean + push jerk
2 sets at 75% – 155#
3 sets at 80% – 165#
WOD: Open WOD 11.3 Rx
AMRAP 5 Mins
1 Squat Clean
1 Push Jerk
total= 13 rounds
PR of 30# – did 22.5 rounds @ 135# last time
first WOD after 2 weeks off. It felt good to be back. Not a 100% as I’m getting over a cold but my body feels good and rested.
Atta boy. Never fun after a long break. Nice work!
Strength
Power clean + squat clean + push jerk
115-135-155-175
WOD Rx: 10 + 1 squat clean (PR)
Fun “Trainer Throwdown” 🙂
Yeah for PR!
Congrats Gillyon on 500 classes! 🙂
Mobility and Wu
Group mobility
Bunnies vs Pirates (I was wayyyy too into it! Thankfully those balls were soft as I hit someone in the face! oops… lol)
Group WU
Strength – Power Clean + Squat Clean + Push Jerk
2 sets @ 70#
3 sets @ 75#
AMRAP in 5 min
1 Squat Clean
1 Jerk
70#
Score:18.
Small numbers and I still managed to lost count! lol. Love squat cleans tho to it’s all good :).
– Mob
– WUx1
– Group Mob
– Bunnies vs. Pirates
Strength: Power Clean + Squat Clean + Push Jerk:
65-65-65 (I’m counting the warm up sets!! 😛 )-100-100-110-110-110
AMRAP 5
– 1 Squat Clean
– 1 Jerk (a couple thrusters & presses towards the end)
Score: 20
Fun trainer Throwdown!
Stuck to a plan and managed a 7.5 round PR!
WOD Rx’d
24 rounds + 1 Clean
Very happy today!
Great job coach.
Mobility
WU x 1
Group mobility
Bunnies vs Pirates
Strength:
2 @55#
2 @ 70#
3 @ 75#
WOD
11.3
AMRAP 5 min
1 squat clean + 1 jerk
22 rounds @ 65#
Strength
Power clean + squat clean + push jerk
115-165-165-185-185-185
WOD Rx: 21 + 1 squat clean
Went for a run around the block after the wod. 1.3km
Note for next time shorter breaks thruster more of the weight and do not power clean and no rep yourself.
Good job bro. RX’D would have been heavy.
Mob + WU x 1 + quad / calf smash
Wicked game of Bunnies + Pirates
Strength
Power clean + squat clean + push jerk
50 – 50 – 55 – 55 – 55 (really the numbers were 52.5 and 56)
WOD – 11.3
AMRAP 5 mins
1 squat clean + 1 push jerk @ 50#
18 rounds
It’s frustrating that I have to pick a weight based on my squat because it’s the lowest of the 3. But it’s getting better a little bit at a time and I have to be patient. Overall the squats felt good tonight 🙂
Strength – Power Clean + Squat Clean + Push Jerk
2 sets @ 70#
3 sets @ 75#
AMRAP in 5 min
1 Squat Clean
1 Jerk
65#
19 rounds
Plus after WOD run around the block.
Welcome to the 500 club Gillyon!!
Strength – Power Clean + Squat Clean + Push Jerk
2 sets @ 70
3 sets @ 75
AMRAP in 5 min
1 Squat Clean @ 65
1 Jerk
Rounds 23
Mob + Wup
Bunnies vs Pirates – super, super fun
Strength – PC + Squat C + PJerk
2 sets @ 50% = 40lbs
2 sets @ 75% = 60lbs
3 sets @ 80% = 65lbs
WOD: Open 11.3
AMRAP in 5 min
1 squat clean
1 push jerk @ 70% = 55lbs
Tptal = 22
Note – go slow on the deadlift portion of the movement