Phenomenal

Awesome, awe-inspiring, sensational, remarkable, spectacular, stupendous, extraordinary, incredible, unbelievable. The list goes on.

But wait…We don’t have anyone going to Regionals. Our team didn’t qualify for the top 30. What’s so great about that?

-The fact that we had 73 members compete in the Games (8th in Canada East).
-We had 50+ first-timers compete!
-Most of those first-timers also set new PRs on a bunch of lifts. They also completed movements (like toes to bar) that they’ve never even attempted before.
-We had people go out of their comfort zone each and every Friday. I’m very proud of you for that.
-The amount of support from one another was unprecedented.
-You trusted us. We said you would enjoy the Games. We said you would not regret it. You conquered many fears and doubts. And we thank you.

I’m grateful for all of the help we received over the last 5 weeks. Thank you to all the volunteer judges and everyone that helped setup and tear down each week. Thanks to our non-competing members for being patient with us while we took over the gym every Friday night.

Up next, the Atlantic Hopper Event (coming July 27th). It’s an event you do not want to miss.

3 rounds for max reps
2 min of Burpees
1 min of Situps
2 min of HSPU
Rest 1 min

Give yourselves a round of applause
Give yourselves a round of applause

52 thoughts on “Phenomenal”

  1. It really was a remarkable year for the open. I did it last year..but this year was incredible!

    Strength Front squat x 5
    80-90-100-110-115

    Fun sharing the bar with you Matt.

    WOD
    HSPU with 10# plate and abmat

    total reps = 232

    Wow I underestimated this one ..by a long shot! Great class Corinna, I don’t think I’ve worked that hard in awhile the entire hour, less talk more action lol.

  2. 800m run 5:40 Mob Wu x 1
    Partner warm: Lance rowed 500m while I planked 1:48
    I rowed 500m 2:08.9 while Lance planked sorry Lance lol.
    Wod: 3 rounds with one min break
    2 min burpees
    1 min of sit ups
    2 mins of push ups with thin purple band
    Rep total 198
    Cash out 400m run
    Loved this class from start to finish. Thanks Corinna

  3. Chantal GuΓ©rette

    Mobility
    WU x 1
    Team up with Robyn for some rowing and some plank… We had to row 500m while your partner was doing the plank and vice versa πŸ™‚ Job job Robyn !!

    Strength : Front Squats
    5 x 70-80-90-95(x4)-95

    WOD 3 rounds for max reps
    – 2 minutes Burpees (31, 29, 27)
    – 1 minute situps (24, 23, 25)
    – 2 minutes HSPU (23, 26, 20)
    Rest 1 minute

    Reps = 228

    Cashout : 400m run !!! Yay running is back πŸ˜€

    Loooooove today’s workout… Maybe it has something to do with getting my FIRST HSPU πŸ˜€ !!!

    Good job everybody and thanks Corinna πŸ™‚

    1. Thanks for being my partner, Chantal! You were super patient with me and my 75 breaks during my plank. πŸ˜› Thank goodness you rowed fast. πŸ™‚

    2. Bah! Clicked “post” too soon!

      You did a great job on this one! You just went right ahead and tackled the HSPU! #OwnedIt

    3. Chantal GuΓ©rette

      Thanks guys !! I kinda forgot to mention that I used the 45lbs plate and the abb mat for the HSPU hahaha ! Takes away from my achievement heh… Haaa who cares, I’m still pround of my score πŸ˜›

      1. It does not take away at all! First time doing them ever…and you pull out almost 70? That is CRAZY!

  4. Mob / WU x 1
    Row / Plank with Shane: 1:40 / 1:41

    Dead Lift x 5
    225-240-250-260-270 (PR Reps)

    WOD as Rx’d: 200 Reps

    Nice WOD. Just what I needed!

  5. mobility
    wux1
    Planked while Laura rowed 2:08
    Rowed while Laura planked 1:48

    Back Squats x3
    230-230-230-230-230

    WOD

    Burpees (40,34,36)
    Situps (32-30-28)
    HSPU (13-11-12)

    Total 242 RX

  6. WOD 13.5

    58 reps.

    Forearms gave out before conditioning, I’ll take that as a PR and another thing to work on.

    Congrats to everyone who took part in the Games and a BIG THANKS to the judges who judged the athletes that couldn’t make it on Friday’s.

  7. Mobility
    Wu x 1
    Row and plank with partner with Blake, 1:40/1:41 thanks Blake
    Practice a few du’s trying to improve jumping
    Strength push jerk
    95 /115/135 /155 /95 trying to work on form, just seem to keep muscling the weight up.
    Wod rx’d
    2 min burpees
    1 min sit ups
    2 min hspu’s
    Rest 1 min
    1st round 38/25/18 2nd round 30/20/12 3rd round 30/20/12
    81/62/62 total 205
    Tough one shoulders are fried!!
    Great job on 13.5 Trent, Jack and Dave.

  8. Great post Kevin, I had a blast doing the games, found a lot of things to work on. Really enjoyed the energy and watching everybody doing their best. Can’t wait for the next one. Got a lot of things to work on.. Lol
    Big congrats to everyone who competed and to all who came out to cheer everyone on.
    Also a huge congrats and thanks to Kevin and Joe for hosting this, u guys are awesome.
    Yay for CFM I couldn’t imagine being a part of any other box.
    The athletes, coaches, trainers and owners are the best!!

  9. If my non-CrossFitting friends thought it was hard to get me to shut up about CrossFit before, they’re really going to be annoyed with me, now.

    Thankfully, there’s a comment section to type this, because there’s no way I would get through what I am about to ‘say’ if I had to do it verbally….

    The “Open” was one of the most amazing experiences, ever! It really challenged me to push beyond the limits of what I *thought* I could do. It also really forced me to leave my ego at the door, especially when my score was 1 (in 13.2) or 4 (in the last WOD). Actually, though, those single-digit scores ended up being the ones that mean the most to me. I had to fight more for them than my other scores, but when the time was up, and all was said and done, they were MINE. πŸ™‚

    And I think that that is something I can take with me into any of the daily WODs we do in the gym, now. Any time I start to think, “Holy crap! I won’t be able to do that!” my next thought will be, “Remember when you didn’t think you could lift 75# over your head and you got that 1 rep?! Let’s do this!”

    This was exactly what I needed because I usually have a DEATH GRIP on my comfort zone, but I couldn’t have seen my comfort zone, even if I had had a telescope, during the Open.

    Thank you to the amazing coaches, judges, and fellow competitors – you made me want to be the best possible version of myself. Thank you to those who nudged the ‘newbies’ to sign up. I was scared to death, but knowing what I know now, I wouldn’t have it any other way but to slug it out for the past 5 weeks the way we did.

    Without the kind of community, support, and encouragement that exists at CFM, there’s no way I would have gone anywhere near a challenge like this one. There definitely had to be a strong sense of trust there, like someone would have my back, if I was going to take a risk and step into the unknown. Bless you all for being the wonderful people that you are and making that step possible!

    *********************************************
    Part 1: Mobility, WU x 1
    Part 2: 500 m row / plank with a partner. Note to self: work on building plank stamina!

    Strength: Deadlift @ 5 x 80-85-90-95-100

    WOD:
    3 rounds for max reps
    – 2 min of Burpees
    – 1 min of Situps
    – 2 min of HSPU >>> Did push ups from knees.
    – Rest 1 min

    1. Amazing post. So proud of you and all of your achievements through the Open. I had chills watching you.

    2. Fantastic post Robyn, even though you made me cry….AGAIN. I feel very privileged to have been there to witness all of your victories over the last 5 weeks. You are a true inspiration. You really gave it your all, and I am so proud you took that leap of faith and signed up. I am excited to see where you go from here. The sky is the limit (not your comfort zone).

  10. Mob
    Wu x 1
    Partner warm up: Chris rowed 1:30 while I planked
    I rowed 500m 2:00 while Chris planked – sorry babe! lol

    Strength
    Push Jerks
    40-50-60-70-75-80

    Wod: 3 rounds with one min break
    2 min burpees
    1 min of sit ups
    2 mins of pike push ups
    Rep total 223

    Cash out 400m run

    Great wod today!! Thanks Corinna for a great class

  11. Mob
    WU X 1
    Partner warm up: Heather rowed 500m one armed 2:27 while I planked.
    I rowed 500m while Heather planked(side plank).

    Strength: Cleans X 5
    75-95-105

    Wod: 3 rounds with one min break
    2 min burpees
    1 min of sit ups
    2 mins of HSPU (scaled to pushups)
    Rep total 169

    Cash out 400m run

    Thank you Corinna for coaching.

  12. Loved the warmup. So nice to switch things up once in awhile. πŸ™‚ I was with the plank queen, Maria, for the 500m row and plank hold. Nice work, Maria! πŸ™‚

    Shoulder press (3) 45-55-60-65-70 (only 2)
    WOD with abmat
    Burpees – 38 33 32
    Sit-ups – 30 25 29
    HSPUs – 12 9 8. (So inconsistent with these…grrr)
    TOTAL – 216

    After this WOD and AMRAP Fran on Friday, I’ve realized that my cardio has slipped. Feeling gassed faster than usual. Time to start morning runs. πŸ™

    Awesome class Corinna! LOVED it!

    1. 216…..is a great number. I am sure it must of been a paleo energy drink you were drinking. It had to be.

      1. Hehe too funny but in all reality, paleo/mini-eggs what ever you always kill every WOD!

  13. Mobility
    WU x 1 _+ 500m row/plank with a partner (loved the warm-up Corrina πŸ™‚ )
    WOD – 3 rounds
    2 min. burpees
    1 min. situps
    2 min. HSPU (scaled to pike pushups)
    Rest 1 min.
    Score: 235 reps
    Cashout: 400 m run

    Great class Corrina… lovin these Sunday WOD’s

    As for Kevin’s post, I agree the games were amazing. Such a great experience, atmosphere was amazing as well. Feels so great to be a part of a community who encourages and supports one another! I am happy I did it! πŸ™‚ As for Friday nights congrats to Kevin and Jo for always being so organized week after wek things went perfectly! Great job!

  14. Mob
    Wu x 1
    Partner warm up: Sarah rowed 500 m while I planked – 2 minutes
    I rowed 500m 1:30 while Sarah planked

    No Strength

    Wod: 3 rounds with one min break Rx
    2 min burpees
    1 min of sit ups
    2 mins of HSPU
    Rep total 178

    Cash out 400m run

  15. The open was a great experience. Loved watching as well as participating.

    13.5 – 56 Reps

    Lots of room for improvement.

    1. Don’t move to different bars in the middle of a set
    2. Don’t use a bar that you have to jump very high
    3. Switch grip when you start getting no reps

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