Mark it on your calendar – Sept.16, 2013 – The CFM Paleo Challenge. We will have a meeting/info session on Monday, Sept.9 at 7:45pm. All of the information pertaining to the Challenge can be found on the Paleo Challenge website.
“Nate”
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings
Compare to May 13/13
[vimeo=https://vimeo.com/73241565]
I would like to do the challenge but i’m workig the night of sept 9th!
Sent from my iPhone
Strength cleans x 5
65-80-85-95-100
WOD scaled
AMRAP 20 min
8 pullups
8 ring dips
4 HSPU w/abmat
8 KBS @ 45#
6 rounds + 8 dips
PR 7 reps with heavier KB. Note to self, practice ring dips in warmup!
That’s a double PR. More reps AND more weight! Great work Maria (and thanks for the reminder on ring dips in warm up…I am in need of more practice too).
Way to go Maria!
Thanks! Fun WOD!
Nice job Maria!
OLY Class – we’ll be doing the Battle of the North Clean Ladder tonight. WEEEEEEE!
FUN!!
Excellent!!!
“Weeeeeeeeeeee” is right 🙂
What is that?!
I should have done that, but I loved the Wod tonight..
Mobility + 15 Supermans
WU x 2
Strength: Cleans x 5
65-85-95-115 (best my cleans have felt yet)
WOD scaled
AMRAP 20 min
8 pullups (blue band)
8 ring dips (pink band)
4 HSPU (Pike pushups)
8 KBS @ 53#
6 rounds + 6 KBS
PR. Last time did 5 rounds +. Also did ring dips and pike pushups this time, instead of paralettes and regular pushups.
Thanks for coaching Marie-Noelle.
Fantastic PR Kevin. Very proud of your progress. Who says you can’t teach a “well seaonsed dog” new tricks?
*seasoned (and I can say that ’cause I don’t lack seasoning either….lol)
Hahaha…Thanks Lora. You have just a very tiny hint of seasoning.
Great job Kevin, nice meeting you this morning!
Thank you, Ginette. Nice meeting you as well.
Mobility
15 supermans
WU×2
Strength: shoulder press: 25, 30, 35, 40 (×5), 45 (×4)
WOD: “Nate” (scaled)
AMRAP:20 minutes
8 pull ups (green band)
8 paralette dips
12 push ups
8 kbs @30
6 rounds plus 8 pull ups and 8 paralette dips!
On May 13th I completed 6 rounds plus 8 ring rows and kbs were @20!
Great work everyone and great class Marie Noelle!
Great job!
Great work ginette
Mobility + 15 Supermans
WU x 2
Strength: Front Squat x 5
55, 60, 65, 70, 75
WOD: Nate
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings
Scaled to:
8 pullups (blue band for first 2 rounds then green band)
8 parallete dips
12 pushups
8 KBS @ 35#
8 rounds + 5 pushups.
PR! Last time 7 rounds even with 25# KB. My first workout where I have a comparison. 🙂
Thanks for the push Marie-No 🙂 Great job 6 am’ers!
Oh that’s fun! I couldn’t wait to see workouts come up again that I had done. Nice PR 🙂
Thanks Maria 🙂
Awesome PR Kelly! Congrats! (and I love comparing workout results when they come around again, too)
Thank you 🙂
Great PR Kelly!
Great work yourself!
Way to go Kelly
Mobility + 15 Supermans
WU x 2
Strength: Push Jerks
5 x 80-85-95-100-105 PR
WOD: Nate
Amrap 20 mins
-2 muscle up
-4HSPU
-8KBS
Scale #2
-8 pull ups blue band
-8 Paralette dips
-4 Pike Push Ups
-8 KBS 40#
10 Rounds + 4 Pull ups
Note* do ring dips next time
M + WU x2 + 15 supermans
Strength – front squat
55-75-80-85-90
WOD “Nate”
AMRAP in 20 minutes
scale 2:
8 ringrows
8 paralettes w/ 25 lb plate
12 push-ups (from knees)
8 KBS @ 35lb
9 rounds + 8 ring rows + 8 paralettes
Nice PR and with more weight!! Great progress in such a short time 🙂
Love the “short film”! Can’t wait to do this again! 🙂 I need a boost to get back on a track and this is perfect!
YAY!
Mobility
15 Superman
WUx2
Practiced/ Tried Muscle-Ups (Need to work on it..)
WOD: “Nate”
AMRAP in 20 min:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings
Scaled to:
AMRAP 20 min:
8 pullups (Red Band)
8 ring dips (Purple Band)
4 HSPU w/abmat
8 KBS @ 45#
= 8 Rounds + 8 Pullups + 5 Ring Dips
Mob
Wu x 2 + 15 supermans
Strength-push press x 5
35-40-45-50-55 (PR)
Wod – Nate
Scale 2
AMRAP in 20 mins
8 pull-ups – black band
8 Paralette dips
12 push-ups
8 KBS @ 35#
5 rounds + 8 pull-ups
First time ever doing pull-ups in a wod!! Back on may 13 I did ring rows instead of pull-ups, had a plate for the paralettes, and my KBS were with 15# – YAY for progress!!!
Yay for pull up progress! Congrats
Fantastic progress Julie. Congrats!
Great progress Julie!
Woo hoo.…pullups in a WOD!!
Mob + 15 Superman + WU x2
Push Jerk 3-3-3-3-3
135-155-175-195-215(X)
WOD Nate Rx = 7 rounds + 1 MU
(Previous PR was 4 + 1 HSPU, w/ pull-ups/dips & KBS at 45#)
That went well. Did all MUs one at a time, only failed one due to slippery rings. Used the wood rings, no taping. Good job guys!!
impressive!
WOW. Nice work Mario. Big PR. Congrats on all those MU’s. 🙂
Big PR!! Nicely done.
Nice score buddy. An impressive WOD to RX.
Very nice, and a huge PR.
wow Mario nice work!
Thanks!!
That previous PR was from 2011, had not done it last time.
Nice pr Mario, huge improvement!
Wux1
And stretching
Strength x3. Dead lifts
240-245-250-255-260. 5lb PR
WOD
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings
8+2 MU’s. rx
Rob Brydges
Great job Rob! And congrats on your DL PR. Way to unleash your inner beast (I know you are shy…lol)
Thanks. I am shy.
Nice work Rob! Congrats on the PR!
I love you to Blake
Mobility + superman
Warm-up x 2
Strength: Overhead squat (5×5)
35-45-55-65-75
Nate 20 min amrap:
2 (bar) muscle ups
4 hspu
8 kb swings ( 53 scaled to 40)
12 rounds + 4 hspu
Thats nuts!! Power House tricks again!
Nice work Daphne! Power house!
You are a TANK!!!
Holy cow…that is a lot of rounds!
MOB + 15 Supermans
WU X 2
Strength Deadlifts got to 135
WOD “Nate”
8 RR
8 Paralette Dips
12 Push Ups
8 KBS @ #35
6rounds+4 KBS
Thanks for the tips Kevin! 🙂
Nice work!
Thanks buddy! It was SOOOOO tough! I say this all the time but this one felt the hardest one I have done…lol until I do the next one!
Yay Paleo challenge! It will change your life 🙂
Split Jerks x3
135-155-175 (started to scoop)
Jerk Squats x5
195-195
Nate Rx’d
11 + 3 HSPU
Just under 1 round less than PR, but over 1 round since last time. Need to string MU together later in wod. All HSPU and KB were unbroken.
Did the (power) clean ladder with the Oly class.
Starting at 95# and adding 10#’s each bar. 20 sec to lift, 10 sec to rotate.
Made it to 235#….in jeans!
WUx2
back squat x5
170-200-230-255-285 (3)
WOD: “Nate” Scaled
AMRAP in 20 min of:
8 Pullups
8 Dips (2 small purple bands)
12 Pushups
8 Kettlebell swings 53#
5 rounds + 9 pushups
great upper body workout!
Mobility + 15 supermans
WU x 2
Strength : Back Squats
5 x 70-75-80-85-90 (went down after being off for 3 weeks…)
WOD “Nate”
AMRAP in 20 min.
– 8 pullups (most of my round without a band and a couple with the blue band)
– 8 ring dips (blue band… there was no more purple)
– 4 HSPU (with ab mat and 45lbs plate)
– 8 KBS (35lbs)
Total : 10 rounds and 8 pullups
Great one ! Good job everybody 🙂
I feel on top of the world right now! First time doing a WOD I’ve already done and am blown away by the progress!
– mobility
– wu x2
Str: Shoulder press x5…
55-60-65-75-80
WOD: Nate, AMRAP in 20 mins…
– 8 pull ups (brown band)
– 8 ring dips (green, next time blue)
– 4 pike push ups
– 8 KBS 40#
Score: 8 rounds + 8 PU (+8 PU that don’t count from doing 10 first 4 rounds)
Last time did 5 rounds + 1 paralette dip, black band, regular push ups, 25# KBS … 🙂 🙂 🙂
Very well done, Ryan.
Great progress Ryan!
Huge pr, nice work!
Congrats Ryan. Your hard work is paying off.
Mob
Wux2
15 supermans
Foam roll & mobility
Nate
WOD scaled
AMRAP 20 min
8 pullups ( blue band)
8 ring dips (blue band)
4 Pike push ups
8 KBS @ 30#
9 rounds + 2 pull ups
The Pulls ups sucked!!!
Great class 5:45!
Great work Jackie
Mobility + 15 Supermans
WU X 2
Strength: OHS 5 x (30, 35, 40, 45, 50)
WOD: NATE
AMRAP in 20min.
scale #3: 8 pullups green band
8 paralette dips
12 push ups…first no knees,then all on knees by round 5
8 KBS at 30 lbs.
Total: 9 rounds plus 6 push ups
Nice sharing the bar with you Shannon….thanks for the OHS reminders Joanna!!
Nice job Alaina
Home Running WOD today instead of Nate or the Oly Class.
4 X 1km with 2 min rest between
1 – 7:16
2 – 7:11
3 – 7:31
4 – 7:32
Nice work 🙂
Good stuff Jeff.
wu x1
strength front squats
135-155-165-175(pr 5#)
WOD Rx – 7 rounds 1 Mu
Happy to do this one rx, no hand rips. woohoo.
Nice work Trent
Nate
WOD scaled
AMRAP 20 min
8 pullups ( purple band)
8 ring dips (pink band)
4 HSPU
8 KBS @ 40#
8 rounds even rounds
Took too much time on pull-ups, need to continue working on them.
Oly Class
Warm up: ran to the gym from home 1.4km
Mob + 200m run
2rds
10 sandbag lunges
10 superman
10 sandbag jumping squats
10 good morning
samson
Squat Clean Ladder (prep for battle of the north)
Tied my PR at 95 and failed at 105. Got pretty close so Marie got me to try 100 after and I got it PR!!! Woop!!
My goal this weekend is to hit that 105!
Cashout : jog home (1.4km).
YAY! New PR! YAY!
Mobility + 15 supermans + WUx2
Strength: Deadlift
5×80-90-100-110-115
WOD: NATE
Scale 2: AMRAP 20min
8 pull ups (black band)
8 paralette dips
12 push ups
8 KBS #30
7 rounds + 2 KBS
Note to self: do 35# for KBS!!
Mob + 15 supermans
WU x 2
Strength: Push Jerk (5x) 75, 80, 85, 90, 95# PR
WOD: Nate (scaled)
AMRAP 20 Min:
8 pull-ups (gr band)
8 paralettes dips
4 pike push-ups 20″
8 KBS 40#
8 rounds + 8 pull-ups
WOD Nate
20min AMRAP Scale 2
8 pull ups blue band
8 parallette dips (bent knee due to left shoulder)
12 push ups from toes
8 KBS @ 35lbs
6 rounds 2 push ups
I am being careful with my left shoulder. It is feeling a bit strained from the strict pull ups last week. Geez that did me in. Lol.
Loved seeing the big classes, babies and doggies this evening.
Thanks Mario and Corinna.
Great work Laura
Mob + 15 supermans
Wux2
Push jerk
125,135,145,155,165 pr
Wod: Nate
Amrap 20min
8 pull ups red band
8 dips blue band
4 Hspu 25#+ab mat first 2 round then added a 10# for remaining rounds
8 Kbs 53#
7 rounds + 8 pull ups
Good wod today I need to start reducing my assist and push harder
Good job Craig
I am excited to shred some more weight during the paleo challenge I did a mini one this summer and lost 20lbs
Wux2
Mobility
Nate
Mu, HSPU with matt, 70# kbs
8 Rnds 1MU
Great work Darrell
Mobility
Wu x 2
No strength, practice some kbs, and some extra mobility
Wod: Nate
2 mu’s
4 hspu’s
8 kbs @ 70#
Rx’d – 13 rounds 4 kbs
Super pumped mu’s felt awesome. Got tired and failed on a couple near the end got a pretty good tear out of it.. All good didn’t really care about the tear because the mu’s went so good.
Last time did this couldn’t even get the mu’s did Pullups and ring dips had 7 rounds and 8 dips. Huge pr… Woot Woot!! Great job 6:45 crew. Great class Mario!!
Wow I have a lot of work to do if I ever have a chance of catching you. Great job
That is a crazy number of rounds. Machine!
Sweet baby Jesus! What a PR!! Way to go Shane 🙂
That is an incredible PR. Congrats!
That is crazy Great job Shane
Incredible, Shane!!
You are such a hard worker. Congrats on all your rounds.
Wu x 2
Push press x 5
75-85-95-95-95
WOD Nate (Scale)
AMRAP 20 mins
8 pullups (green & purple)
8 paralette dips
12 reg. pushups
8 KBS (35#)
7 rounds + 6 pullups, PR of 17 reps
I know I said I would go heavier last time but my shoulders are so sore. Need to go for a massage.
Great work chantal
Vacation WOD at Crossfit Summerside
Mob + Lacross ball
WU
10 Shoulder Press @ 35#
10 Walking lunges
10 Goblet Squats @ [email protected]
10 Situps
15 Vsnaps (scaled from K2E)
Strength – Front Squat
5 x 35-40-50-55-60 – Last time I did front squats I had stopped at 30# so 🙂
WOD
6 min AMRAP
8 Thrusters @ 55#
12 Box Jumps scaled to step ups on 20″ box
4 rounds + 3 thrusters
This was my first time doing a WOD at another box other than CFM so it was kinda weird not knowing the people and the space but they were really welcoming :-). When I when to find the box last weekend, the first guy that I saw inside was wearing a “I lift heavy sh*t at CFM” t-shirt!!! Coincidence? I don’t think so!!
*went
Nice work maddy
haha cool! Glad you got to CF Summerside, that’s awesome!
And good job on your front squats 🙂
We miss you!
And I miss you guys too!! It’s just not the same with strangers. Booo.
Mobility
WU x 1
Practiced light OHS (due to stupid strained calf muscle from stupid 3k run yesterday) (x5)
45-65-75-85-95
WOD “Nate” (scaled)
2 Muscle Ups (progression on rings with pink band)
4 HSPU (with 25# plate and abmat)
8 KBS @ 53#
Total = 10 rounds even
Not a PR, but kind of….did 10 rds + 2 MU progressions in May 2013 but used blue band for MU progressions and used 25#+10#plate+ abmat for HSPU….so fewer reps but slightly harder scaling.
Great job 5:45 crew! 🙂
I think that’s a good pr!
Sorry to hear about your calf injury Lora but had to laugh when I looked at the # on your “light” ohs. So much heavier than the “omg I’m being crushed by the bar!!” weight that I used earlier!!
Mobility + 15 Superman
Wu x 2 (strict pull ups and ring dips)
Strength : dead lift x 5
225-235-245-255 stopped so I would have some grip left for the wod.
Wod : Nate : amrap 20 mins
2 muscle ups ( scaled to jumping muscle ups)
4 HSPU ( scaled to Pike from my toes)
8 kbs 70#
11 rds even
Fun class Mario!
Good job tonight you will be doing this one RX in no time.
Mob + 15 supermans
Wu x 2
Ohs 5’s
55-60-65-70
WOD
Scale
8 pull ups blue ban
8 ring dips 2 purple bands
4 pike push ups (knees on black box)
4 [email protected]#
Total: 8 rounds even
Last time 7 rounds +2 Kbs @ 40# so small pr for total and for weight. I thought I had 8 rounds + last time so was pleasantly surprised when I checked my book! Also surprised (not pleasantly) at how much heavier the 45# kb is!! Liked this work out last time and still liked it this time through
Mobility + 15 supermans
WU x 2
Strength push jerk x5 50-60-65
WOD Nate
AMRAP 20 minutes
8 pullups (green band)
8 paralette dips
4 pike pushups
8 KBS
6 rounds + 4 pike pushups
You beat me by two push ups. Damn you.
Ha! You used more weight & a smaller band. You rocked it!
MOB + 15 Supermans
WU x 2
Strength: Shoulder Press x 5
85-90-95-105-110
WOD: Nate (Scale # 3)
AMRAP in 20 minutes of:
8 Pullups
8 Paralette Dips
4 Pike Pushups
8 KBS #53
Total: 8rds + 8 Paralette dips.
So, I watched Pat Barbers video on Scaling.
It made a lot of sense to “keep moving” rather than burning out on one movement and spending way to much time at one station, trying to get blood back into the muscles I needed to use, I decided on Scale #3.
I only started to slow down on the last 2 rounds and break up sets.
It pushed me and I was happy for it. Happy to be moving rather than glaring at a set of rings whilst not moving.
Great work 6:45 crew!
Mob + 15 Supermans
WU x 2
Strength: Shoulder Press x5
45 – 55 – 60 – 65 – 70 (hit 4 reps @ 70 after 2 false starts, but they felt good!)
WOD: Nate
AMRAP in 20 minutes of:
8 Pullups (scaled to ring rows
8 Paralette Dips
12 Pushups
8 KBS 35#
Total: 6 rounds + 8 ring rows
Wasn’t a PR, I hit the same point as in May, but this was after shoulder work and the pullups on Monday, whereas in May I had done deadlifts and it was after a few rest days. Also, I had noted that it took me almost 5 minutes to get off the floor, and this time I finished on my feet. Shoulers/arms are my weak spot, so the fact that I didn’t want to die this time is certainly an improvement 🙂
Nice work john
change for change
jeffAugust 30, 2013 at 8:55 pm #
mob, lots and lots of mob
WU x 1
no strength, worked on HSPU, and MU (anyone wanna guess the wod I chose? lol)
change for change
NATE
2 MU
4 HSPU
8 KBS @ 70
13 rounds 1 MU
pretty pumped about this one. MU unbroken, HSPU unbroken except for round 11 when wheels feel off inexplicably for one rep, KBS unbroken. last time 11 rounds and 3 HSPU. felt like I left some on the table cause I was worried about going to complete failure. Note to future self, just effin go, if you fail you fail!!
Great job 5:45 and thanks for coaching Ron