Post your results

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.

Courtesy of

77 thoughts on “Post your results”

  1. 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

    1. 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.

  2. 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

    1. 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!

    2. 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.

  3. 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!! 😀

  4. wu x 2
    strength – Push press x 3

    WOD : 10,9,8,…4,3,2,1
    Power clean (80#)
    Push press (80#)

    Time = 5:47
    cash out – stretch

  5. 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

  6. WU x 2

    Press x 3

    WOD : 10,9,8,…4,3,2,1
    Power clean (75#)
    Push press (75#)

    TIME: 6:24

  7. Shoulder press 5’s
    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.

  8. 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!! ):

  9. CFWU x 2

    Strength – Back Squat x 1

    WOD @ 95# 7:18 PR of 36 secs (last time with 85#)

  10. Wux2
    Back squat
    135×5 155×5 175×5 195×5 215×5 PR of twenty pound over last year.
    @ 95# 5:28 Not a PR over last year but 10# heavier.

  11. WU x 2

    Dead Lift x 5:

    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 🙂

    1. 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 🙁 )

  12. 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

  13. WU x 2

    Daily squat to 220#

    Cleans (x3)
    *kinda sketchy at the higher weights*

    WOD (scaled for shoulder injury)
    Power cleans @ 75#
    Time = 5:55

    Calf stretches

  14. WU X 2
    Strength: OHS 5’s

    WOD: 10-9-8-7-6-5-4-3-2-1 @ 60#’s (1/2 push press)
    Power Clean
    Push Press
    Time: 5:57

    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 🙂

  15. 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

  16. WU x 2
    Push Press 95×1, 115×1, 130×1, 140F,135×1,140F

    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 🙂

  17. WU X 2
    Deadlift X 5
    Power Cleans @ 35
    Push Press @ 35
    Time 5:58
    PR by 1:45

  18. WOD at CF Toronto

    1X mob
    Group WU
    5-ring rows
    20 second sprint 10 second rest

    Wod#1 5 rounds for time
    3 back squat @165
    8 chest 2 bar

    WOD #2 3 rounds
    1 min DU (no scaling allowed, just count them as you can do them)
    1 min vsnaps
    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..

  19. WU x 2
    Strength – Push Press(10’s)
    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 🙂

  20. 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!

      1. 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!

  21. 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!

    1. I agree with Marcel, banging 10 in a row in the next few weeks and a pull up is in the near future.

  22. 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! 🙂

  23. WU x 2
    got my first strict pull up (kipping)! Yey!!! 🙂 🙂 🙂

    Shoulder Press x 5

    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.

  24. 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

  25. 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.

  26. Back squat (x3)

    WOD : (85#)

    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.

  27. 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.

  28. First time posting, so here goes nothing 🙂

    WU x2

    Strength: Front Squat

    5x 65,75,85,95,105


    Power clean 35#
    Push jerk 35#

    Time: 4:18

    1. 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!!! 😀

  29. Wux2
    Strength shoulder press (5)

    WOD @45#

    First workout this year….. the festive season wrecked me! haha!!

  30. cleansx3
    135,135,135,135,135- more so working on technique then trying to go heavy

    Wod at 85# 4:44

  31. 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 🙂

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