Why do people post their results on the site? They have a journal…isn’t that good enough?
Some members feel that it’s a place for those people with “good times” to post their results.
It’s not. It’s a place for everyone to post their results, regardless of your ability.
Here’s a list of great reasons to post your results on the site.
- It’s easy access to your results. Just click on the “compare to” date and you’re instantly taken to your scores. No need to flip through countless pages in your journal.
- If you lose your journal, there’s a secure record online.
- If you’ve been coming to the gym for quite some time, you’ll eventually fill your current journal. Keeping records online eliminates the need to bring multiple journals to the gym (I have 5 journals).
- The trainers are able to see your results and know how you’re progressing.
- You’re able to write about points of the strength or workout you’d like to improve upon.
Remember, it’s not about bragging or comparing your results to others. It’s about YOU and YOUR progress. If you haven’t posted your results before, start today.
10-9-8…3-2-1 reps of
Power Clean
Push Press
Weight is 50% of your push press.
Compare to Jan.14/11
The first picture is a solid, overhead position with a tight core. The middle picture shows an over extended lower back (BAD) and the third pictures shows a closed shoulder without the head in the correct position (also BAD). Strive to be like the first picture.
Just a heads up that the gym will be open this Sunday from 10:30 to noon. You will have to register online like the other classes. Cya there
Kevin, you should add today’s post to the FAQ or a permanent page. It would be easier for new members to browse this content.
I’m going to be creating a page specifically for information like this, including all the “Dead Ed” safety videos. I just haven’t figured out how it should be organized.
WU 1×2
Deadlift x10
135 145 155 165 PR Reps
WOD @ #55
4:37 PR by 1:52 and used #5 more than last time
Nice PR – I kicked myself in the ass to get going when I saw you were finished when I was still in my 4th or 5th round!
Wicked time Joanna & thanks for your help on the kipping PU this morning. Fingers crossed, I’ll be kipping soon…it’s loooong past due.
Strength: Deadlift
5x 125-125-135-155-175
WOD: @ 50#
T = 6:45
Good job with the heavy deadlifts this morning. They felt extra heavy today for some reason.
Well THATS good to know!! I didn’t know that that was what “compare too” was for!!! NICE!!
I’ll do my best to post more often!!!
Thanks for inlighten us Kevin!! 😀
wu x 2
strength – Push press x 3
115,125,135,140
WOD : 10,9,8,…4,3,2,1
Power clean (80#)
Push press (80#)
Time = 5:47
cash out – stretch
Back Squat x3 65-75-85-95-105
WOD: @ 35#
T = 5:23
wu x 2
strength –Back squats x 5
65,75,85,95(did 5 I heard Pat say no rep for at less one rep. have to work on my form butt first… tanks Pat for the help this morning)
WOD : 10,9,8,…4,3,2,1
Power clean (40#)
Push press (40#)
Time = 6:07
cash out – shoulder stretch & lacrosse ball
Practice skill of the week
WU x 2
Press x 3
85-95-105-110-120-125
WOD : 10,9,8,…4,3,2,1
Power clean (75#)
Push press (75#)
TIME: 6:24
Shoulder press 5’s
105-120-135-150-155
WOD @ 105# -> 6:04 PR of 53 sec. and 5# more
Thought I was in the 5min. last time so a little happier with my time now.
C”est beau Marc!
CFWU x 2
Push Jerk
5 x 110-120-130-150-170
WOD: 10-9-8-7-6-5-4-3-2-1
Power Clean #95
Push Press #95
Time: 9:51 Very SLOW!! ):
Very HEAVY!!!
Wow Guy, that’s a heavy WOD! Way to finish strong!
CFWU x 2
Strength – Back Squat x 1
175-195-225-250-285(F)
WOD @ 95# 7:18 PR of 36 secs (last time with 85#)
Huge PR Jamie with 10# more!
Good job Jamie!
Back Squat -> 55×5, 65×5, 75×5, 85×5, 95×10(amrap)
WOD @ 40# – 5:04
Wux2
Back squat
135×5 155×5 175×5 195×5 215×5 PR of twenty pound over last year.
WOD
@ 95# 5:28 Not a PR over last year but 10# heavier.
Good job Bud!
Shoulder Press – 5RM
65-85-105-120-130 (PR for reps by 5#)
WOD (100#) —> 8:30
WU x 2
Back Squat 1’s (legs a lil sore today I took it easy on them)
75-85-95-105-115
WOD @55 lbs
Time= 6:18
🙂
Nice time Elba. You’re kickin’ butt, girl!
Thanks Sonia for helping me stretching today, it was alot of help 🙂
WU x 2
Dead Lift x 5:
115-130-145-160-175
WOD @ 50#
Time = 6:55
Duhhh, I got confused at the end of the WOD on the # of reps I had left, so I may have done an extra round of 2’s….still not entirely sure. There’s that “math” component of fitness coming back to bite me again 🙂
All fall I seriously screwed up the count on at least one WOD a week so I feel your pain. (And sadly I’m an accounting prof…oh the shame 🙁 )
Wu X2
Strength: Push Jerk X5
85-95-110-120-135 PR of #10 for reps
WOD: 10-9-8-7-6-5-4-3-2-1
Power Clean #75
Push Press #75
Time: 4:43
Daily squats to 275
Wod at 95#
5:11
First time doing this one. Very Fran-like.
yeah I am still coughing.
WU x 2
Daily squat to 220#
Cleans (x3)
95-105-115-125-135
*kinda sketchy at the higher weights*
WOD (scaled for shoulder injury)
10-9-8-7-6-5-4-3-2-1
Power cleans @ 75#
Pushups
Time = 5:55
Calf stretches
WU X 2
Strength: OHS 5’s
45-55-60-65-70
WOD: 10-9-8-7-6-5-4-3-2-1 @ 60#’s (1/2 push press)
Power Clean
Push Press
Time: 5:57
Stretch
Skill of the week – a little better than yesterday 🙂
DU practice – 9 in a row without any singles so progress was made today!
Curried meatballs for supper – Collective “yum” all the way around the table – of course with 4 crossfitters plus one more there weren’t any left over!
Welcome Karen – nice job on your first WOD 🙂
good job on the DUs!!
wu x 2
front squat x 1
135-155-185-205-230 (PR)
WOD @ 80# which is 42% of max push press
Time = 6:58 took too long of breaks in between each round
Amazing PR on the front squats Francis!
Thanks!
WU x 2
Push Press 95×1, 115×1, 130×1, 140F,135×1,140F
WOD
10-9-8….3-2-1
Power Cleans
Push Press…at 70#
Time 6:18
Jason….if your on tonight you took my log book…just leave it on the half wall between the warm-up room and the cubicles…..where your’s is now 🙂
WU X 2
Strength: Push Jerk X1
85-95-105-115-125(PR)
WOD
60#
T:5:22
WU X 2
Deadlift X 5
65-70-75-85-100
WOD
10-9-8-7-6-5-4-3-2-1
Power Cleans @ 35
Push Press @ 35
Time 5:58
PR by 1:45
nice PR!
Front Squat 5RM –> 135-170-190-210-225(PR for reps)
WOD with 90# –> 7:28
WOD at CF Toronto
1X mob
Group WU
3x
5-ring rows
10-pushups
5x
20 second sprint 10 second rest
Wod#1 5 rounds for time
3 back squat @165
8 chest 2 bar
4:53
WOD #2 3 rounds
1 min DU (no scaling allowed, just count them as you can do them)
1 min vsnaps
80DU
87 vsnaps
Nice working out at another box.. The people that gravitate to this sport are friendly and encouraging no matter where you go.. But I still say the same thing- CFM is HOME and has the best people.. Can’t wait to get back tomorrow..
WU x 2
Strength – Push Press(10’s)
35-45-55
WOD
10-9-8-7-6-5
20# Dumbbell Cleans
20# Push Press
This WOD was a killer for me today. So glad Kevin stopped me at 5’s. The push press was the worst. Thanks for all the encouragement 7AM’ers 🙂
Oops…time = 11:37(I think)
WU x 2
Strength: Back Squat x10
110-120-130-135 (The back squats actually felt like a work out!!!)
WOD: 65 lbs
Time: 6:11
Last time: 7:06
PR: 55 seconds Happy with this!
Thanks for coaching Rob!
Nice PR and great work on the squats!
Thanks Marcel. I would not have finished those back squats if I had not been sharing a rack with you. Thanks for your encouragement and good job on the row tonight!
WU x2
Strength: Cleans (x3)
65 – 75 – 85 – 95 – 105
WOD: 10-9-8-7-6-5-4-3-2-1 @ 65#
Power Cleans
Push Press
Time 5:22
Wow … today was a forearm burner for me! Practiced Kipping Pull-ups and I managed to get three in a row … can’t wait to try again.
Awesome workout tonight 6:30 crew!
You’ll be stringing those pull ups together in no time.
I agree with Marcel, banging 10 in a row in the next few weeks and a pull up is in the near future.
WU x 2
Push Press x 3 95-105-115-135-150
WOD @ 85 lbs
Time — 7:33 PR of only 7 sec. but 5 more lbs. I’ll take it! 🙂
Nice!!!!!
A PR is a PR! C’est beau!
Way to go Marcel
WU x 2
got my first strict pull up (kipping)! Yey!!! 🙂 🙂 🙂
Shoulder Press x 5
45-50-55×5-55×3-55×4
WOD
10-9-8-7 @55#
6-5-4-3-2-1 @45#
Power clean
Push press
White board said 50% of max (would be 45#) and coach Rob said if you can’t do them unbroken, it’s too heavy… First set went fast and really well but the push press felt really heavy after that so I dropped some weight. I should have listened but I’m just stubborn… Lesson learned.
Practiced more kipping pull ups
Foam Roll (felt great – still sour from yesterday’s WOD)
Fighting a cold so feeling a little weird today.
Time: 9:20
and thanks Rob for the coaching. It’s great working out with you! 🙂
Congrats on the pull up, glad I got to see it.
Wu X2
Strength: Front Squat X5
165-185-205-225-250 pr for reps
WOD: 10-9-8-7-6-5-4-3-2-1
Power Clean #115
Push Press #115
Time: 9:48
YAY for posting! 😉
I am always so impressed with how strong you are Tim.
Awesome heavy WOD Tim! Wow!
WU x 2
Strength = Push Press x 5
95, 105. 115, 125, 135lbs
WOD : 10,9,8,…4,3,2,1
Power clean 85Lbs
Push press 85Lbs
Time = 8:44
Worked on Double Unders again tonight. Got 8 in a row. Working towards 30 in a row by the end of the month.
Back squat (x3)
125-135-145-165-185
WOD : (85#)
5:32
Shoulda just stuck with 50% of my push press (1RM =150) push press got real heavy fast for me. My bad.
Good luck Sebastian – Nice meeting you! Great job Nath on your Strict PullIup and Gichie on ur Kipping Pullups!!
Fran cough all the way to YMCA
Then Swim practice 10 laps – various technique and breathing practice.
WU x 1
Strength: Front squat
3 x 110,120,130,150,165
WOD – 10,9,8,7,6,5,4,3,2,1,
Push clean 85#
Push press 85#
Time = 8:42
Not sure who was behind me screaming to pick up the bar but THANK YOU, that extra really helps.
First time posting, so here goes nothing 🙂
WU x2
Strength: Front Squat
5x 65,75,85,95,105
WOD
10,9,8,7,6,5,4,3,2,1
Power clean 35#
Push jerk 35#
Time: 4:18
Yeah for posting!!!!
Double YAY!
WU X 2
Strength: Back Squats X 5
15-25-30-35-45
WOD @ 35lbs
Time – 6:25
Fun Fun Fun!! 😀
OH!! And I meant to say… Thanks for all the support tonight Rob!! You’re an AWESOME coach!!! And THANK YOU RON for the super duper awesome compliment!! So nice of you, and so nice to hear!!! 😀
Yep! Always nice to hear for sure!
WU x2
Back squat (x5)
95-125-125-140-150
WOD @ 65#
Time:5:55
Wux2
Strength shoulder press (5)
45-50-55-60-65(3)
WOD @45#
6:09
First workout this year….. the festive season wrecked me! haha!!
cleansx3
135,135,135,135,135- more so working on technique then trying to go heavy
Wod at 85# 4:44
wu x 2
cleans x1
90 105 120 135 150
Wod at 70# 6:38
WU of 5km bike
Mobility plus light presses, pushups, goodmornings and squats
WOD with 65 lbs
Time 8:06 not a PR for time (6:40 best @ 55lbs)
Then another 5 km bike ride.
Have been sick with a cold since Wednesday and neck is still a bit painful from hurting it during warm up 4 days ago… Happy to be working out even if I’m not in top shape 🙂