Please check the site or FB tomorrow before coming to the gym. If we get the amount they say we are, it’s gonna be a big one. Happy shovelling! (lift with the legs)
Farmer Carry (50/70#) 2x20m for 5 sets
Record fastest and slowest time
3 Rounds
30 Double Unders (90 singles)
20 Hang Power Clean (75/55#/50%)
10 Burpees
5 Pistols (each leg)
*The option for pistols is 20 air squats (no boxes)
*15 min cap
Please cancel my 6 am class. Sorry for the late notice.
Mobility
Warm up x1
Farmer carry
Strength: farmer carry #50 per arm…slowest 21 (dropped it) fastest 19. Only did 3 rounds!
WOD: 3 rounds of:
-30 double unders scaled to 90 singles
-20 hang power cleans #40
-10 burpees
-10 pistols each leg scalef to 20 air squats
Time: 10:33
Great work everyone….great energy at the gym this morning, great class Patrick!
Great job Ginette!
Great work this am Ginette!
Nice farmer carry!!
Tres bon travail Ginette!
Nice! No wine = fast WODs!! 🙂
I think you are on to something! 🙂
Nice time Ginette.
good job Ginette
Mobility
WU x 1 + Farmer Carry 40#/arm 4x20m
Group Mobility
Farmer Carry (50#/arm) 2x20m for 5 sets
Fastest: 11 sec
Slowest: 13 sec
WOD: 3 Rounds
30 Double Unders (scaled to 90 singles)
20 Hang Power Clean @55#
10 Burpees
5 Pistols (each leg) (scaled to 20 air squats)
Time: 9:47
Wowzers…legs are still sore from Monday. Squats bit the big one 🙁
Great job 6 am’ers! Thanks Patrick 🙂
So fast Kelly! Great work!
Way to go Kelly, yes too fast was not able to keep up 😉
Crazy fast on the farmer carries. Nice work as always!!
Outstanding time Kelly. You are my hero!
good job Kelly fast
Way to go Kelly! 🙂
Looking good Alaina and Heidi 🙂
Farmer [email protected] 100#
5 rounds 2x20m -14,13,13,13,13
Wod: 3 rounds @40#
30 DU–90 singles
20 hang power cleans
10 burpees
5 pistols –20 squats
Time: 9:22
Great class Patrick and way to go 6amers!!!
Great shot of Alaina and Heidi!
Nicely done 🙂
Great job Tania!
Way to go Tania! Sub 10 on this wod is crazy fast!
Holy moly…fast time Tania.
Great time Tania! 🙂
Great pic of Heidi’s guns 😀
Mob + WUx1
EMOTM 5 mins x2 (rest 4 mins btwn)
= 5 C2B Pullups
… those are coming along nicely. Grip getting better, movement more efficient, I graze the bar instead of banging into it.
AMRAP 5 mins Muscle-Ups = 11 (3+2+1+1…)
… not my best MU day.
Decided to play with the 8h30am class
WOD Rx plus = 6:47 (used 85# by mistake instead of 75# on HPC)
* * * * Let’s talk a little about my little mistake for a minute. * * * *
So I went 10# heavier then Rx. Let’s assume, for argument’s sake, that I was still below RX requirements for weights even if I added 10# extra. Did I do more work with my arms/grip/hips because of this? Perhaps…. HOWEVER… Kevin told me before the WOD that the best time at the box where this WOD originated was 5 mins. Y’know quick, fast (aka INTENSITY). I was on par with hitting that target after the first round. However I started slowing down a bit (aka my INTENSITY went down). Had I NOT made the mistake of adding more weight, I bet you I could have finished under 6 minutes.
If you think I’m wrong, I will re-do this WOD as prescribed right in front of you. 10# over 60 reps make a HUGE difference in terms of INTENSITY.
In conclusion, Crossfit is not about “HEY DUDE LOOK AT MY BARBELL ITS F’N LOADED WITH ALL THE WEIGHTS LOL MAD GAINZ BRO DO YOU EVEN LIFT?!?!”
Crossfit is about intensity. Do the movements well, do the movements well CONSISTENTLY. Then, and only then, ramp up the intensity and eventually the weights.
I wanted that 5 min time, screwed myself out of a more intense workout by upping the weights.
Great work Mario. I agree. I almost did it at 85# as per my calculations then looked at weight for the WOD just before we started. Happy I did it as prescribe for weights.
Love your post Mario. Good wisdom in there. 🙂
Great post Mario!
WUx1 + farmer carry 65#
Group Mobility
Farmer Carry (70#/arm) 2x20m for 5 sets
Fastest: 11 sec
Slowest: 11 sec
WOD: 3 Rounds
30 Double Unders (scaled to 90 singles)
20 Hang Power Clean @75#
10 Burpees
5 Pistols (each leg) – was brutal
Time–>11:19
Great work morning folks!
Good Job Gabe!
Great job Gab!
Good job buddy!
C’est beau Gab!
Crazy atmosphere in the mornings classes. Athletes were taking no prisoners, killing every rep, and cheered on leaving nobody behind. Electrifying. Must be pre-storm energy in the air 🙂 Good job!
Boo. Sad I missed this morning 🙁
Please cancel my nooner…due to flippin work I cannot longer attend! Between work and moving this week is going to be a write off for me! 🙁
p.s. Nice guns Heidi!
Got it! See you soon in class! 🙂
WUx1 + farmer carry 70#
Group Mobility
Farmer Carry (70#/arm) 2x20m for 5 sets
Fastest: 11:43
Slowest: 12:17
12:17
11:52
11:43
11:94
11:85
WOD: 3 Rounds
30 Double Unders
20 Hang Power Clean @75#
10 Burpees
20 Squats
Time–>9:19
Great job Shawn!
Great time Shawn!
WU x 1 + Farmer Carries + 4 Birthday Burpees
Group Mob.
2 x 20m Farmer Carries @ 70#/arm
— 10.64
— 9.94
— 10.02
— 10.04
— 9.78
Weird that my 1st was my slowest and my last was the fastest.
WOD as RX’d
TIME: 10:05
Doubles weren’t a complete train wreck and pistols were pretty smooth.
Fun workout!
Great job Nooners!
Blake you rocked those farmer carries good job!!
Nice work Blake. Didn’t know you had a farm.
WUx1
Group Mobility
Farmer Carry (70#/arm) 2x20m for 5 sets
Fastest: 10:40
Slowest: 11:00
10:64
10:59
10:40
10:59
11:00
WOD: 3 Rounds
30 Double Unders
20 Hang Power Clean @75#
10 Burpees
20 Squats
Time–>8:53
Doubles were not pretty today but I made up time with the cleans. This was an killer I was just trying to keep ahead of Shawn (and he didn’t make that easy in any way).
You were flying through those cleans!
Fast time, nice work!
Mobility
WUx1 + farmer Carries + 4 B-Day Burpees
2x20m Farmer Carries @ 70/each arm
1) 13.12
2) 12.06
3) 11.56
4) 12.09
5) 11.82
WOD: 3 Rounds
30 Double Unders
20 Hang Power Clean
10 Burpees
5 Pistols (each leg)
Time: 8:01 Rx
Great work Nooners! Thanks Mario!
Fast time!
Crazy fast time Steph!
Opted for extra mobility (needed time to curb a headache)
WOD Rx’d
6:02
Good race Darrell!
So fast! Great Job Coach!
You so speedy! Even post headache!
Nice!!!!!
Mobility
Warm up x1
Farmer carry using the new toy – 130 lbs. for 40 m
Strength – Farmer Carry
Farmer Carry (50#/arm) 2x20m for 5 sets
Fastest: 15:00
Slowest: 17:00
17:00
16:00
15:00
15:00
15:00
WOD: 3 rounds of:
-30 du’s (90 singles)
-20 hang power cleans @ 40
-10 burpees
-10 pistols each leg (20 air squats)
Time: 12:44
Fun and taxing, this workout! Thanks for the class Patrick, and good work 6 am.
Nice work Jackie!!
Great job Buddy!
Way to go Jackie. Squats are easy right? 🙂
Farmer Carry
@50#
12:91
12:19
11:51
11:25
12:18
WOD (singles & air squats)
10:15
Great work Andrea! You are fast on your farmer carry’s!!
Farmer Carry
5 sets of 2x20m @50#
15:09, 14:65, 14:24, 13:82, 14:50
Never done this before. Was surprised that my time got better as we went on. Last round, not so much
Mobility + WUx 1
Group mobility
Farmer carry – 5 sets x 20m
Fastest 11:80
Slowest 12:53
‘Per Are Doo Ahh’
3 Rounds
30 DU’s
20 HPC @ 55#
10 burpees
20 air squats
9:33
Goal was to finish under 10 min…Woot!
Thanks Mario!
Farmers Carry
12.38 – Slowest
11.69
11.68 – Fastest
11.74
11.84
WOD with singles and air squats
Time – 14:12
Thanks for the class Mario!!
WOD with 55# and scaled to squats: 10:31
Great job Amanda!
mob wux1 + 40# farmer carry
no farmer carry
WOD3 round
30 DU (90 single)
20 hang power clean @75#
10 burpees ( no jumping )
5 pistol ( 20 air squat )
time 7:30
Bravo Gilles!!!!!
Super fast Gilles!
that was so fast, I thought you just quit halfway through LOL
Mobility
WU x 1
Group Mobility
Farmer Carry (50#/arm) 2x20m for 5 sets
14.19 – Slowest
12.78
13.19
12.32– Fastest
12.68
WOD: 3 Rounds
30 Double Unders
20 Hang Power Clean @55#
10 Burpees
5 Pistols (each leg) (scaled to 20 air squats)
Time: 12:56
Farmer Carry (50#/arm) 2x20m for 5 sets
Fastest: 13:78
Slowest: 16:06
16:06
15:78
14:80
14:31
13:78
WOD: 3 Rounds
30 DU scaled to 90 singles
20 Hang Power Clean @45#
10 Burpees
20 Squats
Time–>13:24
1K run
I love all the running you’re doing! Great job BJ
I’m afraid my running days may be put on hold after the snow. So I guess rowing will be in my future. Any other options Coach?
Mobility
Warm up x1
Farmer carry
Strength: farmer carry #50 per arm…slowest 15.20 fastest 14.77
WOD: 3 rounds of:
-30 double unders scaled to 90 singles
-20 hang power cleans #40
-10 burpees
-10 pistols each leg scaled to 20 air squats
Time: 11:30
Great push at the end of the WOD Annie!
Warm up x1
Farmer carry
Strength: farmer carry @ #70 x5 (2x20m)
10:90
10:57
10:93 slowest
10:15 fastest
10:86
WOD: 3 rounds of:
-30 double unders scaled to 90 singles
-20 hang power cleans #75
-10 burpees
-10 pistols each leg scaled to 20 air squats
Time: 11:14
I was pretty slow – my knees were killing me from the farmer carry runs.
*Twinkle Toes*
LOL!
lol
Farmer Carry
10:09 – Slowest
10:00
9:87
9:88
9:63 – Fastest
Wod Rx 7:34
Ok Ok I said today was rest day, but couldn’t help my self. Tomorrow is rest day for realzz.
Great Job everyone! A lot of new faces this evening, nice to see.
Speedy work Trent. Nice.
You did so well on everything tonight! Great work! It was motivating to WOD next to you
Farmer Carry (50/70#) 2x20m for 5 sets
Record fastest and slowest time
Fastest=12:38. Slowest=13:11
3 Rounds
30 Double Unders (90 singles)
20 Hang Power Clean (75/55#/50%) 55#
10 Burpees
5 Pistols (each leg) scaled 20 squats
Time: 9:15
Really liked this one. All unbroken except 2 skipping mishaps
Lab: jerk work
Thanks Amanda for breaking down my jerk. It really helped. I’ll keep working on them and use your tips 🙂
Farmer carry
15-13-12-12-12 sec
Wod rx´d
10:11
8pm Lab:
Hang power clean: 5×20#, 5×30#, 5×35#, 5×45#, 5×50#
1km Row – 5:49
Overhead Squat (technique) 5×15#, 5×20#
Thanks for all the help Amanda! (In every way – you too Vanessa!))
And thanks to Jen C for introducing yourself after the 7pm class :). I still feel so new and intimidated by a lot of this, so it brings out the insecurities and makes my very shy for some wacky reason (I know this is my own stuff I need to deal with haha). Saying hi and introducing yourself helps heaps – thanks 🙂
Your over head squat form is amazing! I know you said you felt shaky but you were solid! I’d love for mind to be that good 🙂 you did great work tonight. Good to see you at the gym
Thanks! I’d compliment you on what you were working on as well, but you do everything like a pro (a pro wrapped in awesomeness and rainbow confetti).
LOL rainbow confetti eh? Haha thanks Lisa
It was great meeting you too. I still get shy and nervous around new people – life long challenge for me. Looks like you had a great workout today – high five on that. Looking forward to WODing with you. Cheers LittleLisa!! 🙂
Farmer Carry (50/70#) 2x20m for 5 sets
Record fastest and slowest time
Fastest=11:88. Slowest=13:06
3 Rounds
30 Double Unders scaled 90 singles
20 Hang Power Clean (75/55#/50%) 55lbs
10 Down ups
5 Pistols (each leg) scaled 20 squats
Time: 9:12
Great class!! thanks Amanda for tying my shoes, that was really nice 🙂
Mob (lots of it) + Wup x 1 + 20x 20m farmers carry at 25/arm
Farmers Carry: 50 lbs
R1 – 14:20 – slowest
R2 – 13:99
R3 – 13:37
R4 – 13:10 – fastest
R5 – 13:55
wooo – these were fun and tough
WOD: Per Are Doo Ahh Special
3 rounds of
30 doubles (had them unbroken on the last round – yippy)
20 Hang Power Cleans @ 40lbs (still think my form was off)
10 Burpees (only a few chin smashes on the floor)
5 Pistols (scaled to 20 air squats)
Time = 8:07
Great class everyone – had so much fun tonight with you guys and great meeting you Little Lisa – welcome to the CFM Family 🙂