“How much is your deadlift?” or “What’s your Fran time?” I often hear these types of questions, whether it’s directed at me or others at the gym. These questions revolve around quantity. And these are great questions, because they show progress and results.
I’d like to hear more quality based questions, like “How good is your form on the deadlift?” This tells me much more about your deadlift (or jerk, Fran, etc) than just a number.
Anyway, one question that I get constantly is “How many members do you have?” (another quantity based question). And to be honest, I hate that question. I’ll still answer them. But I’d rather they ask me about the quality of my members. We have a community of amazing people. And it doesn’t matter if that number is 60 or 160. I know that all of you are good people, both inside and outside of the gym. And that’s what makes me proud to be your coach.
4 rounds
10 Toes to Bar
8 Burpees
6 Box Jumps (30/24″)
4 HSPU
2 Muscle-ups
well thanks LOL! 😛 but good people always surround there self with good people and that’s why i love this gym everyone is great and that starts from the top.Owners,Coaches and members. i don’t think i could go to another gym just because of how people are at CFM.
i am almost at the shape i was in high school.That was my goal and i am accomplishing it way faster then expected because of CFM. i will need a new goal soon.
sometimes people don’t say thank you enough.
so thank you Kevin,jo and all the coaches
Couldn’t have said it better if I tried! Jason, these are my thoughts exactly!! 🙂
You’re awesome Jason! It’s fun watching you plow through your goals!
Thanks for the kind words Jason! Your progress has been awesome. I’m excited to see what else is in store for you… 🙂
Strength front squat x 5
95-105-110-115 (4)
WOD 4 rounds
10 T2B
8 burpees
6 box jumps
4 HSPU
8 pull-ups
Time = 9:04
This was a great workout! Some of my favorites all in one nice little workout 🙂
umm ok. HSPU were with an abmat and a 10# plate. And I was supposed to do 8 box jumps, I only did 6 womp womp. I don’t follow instructions very well.
It does say box jumps. Glasses maybe? 😉
Oh nvm saw the scale option. My bad!
Yes I do need glasses and I should wear them to read the board!
Fast!
Nice work Maria! These are your favourites? They’re my goats. 😉
Back squats x5
135-185-215-235
Wod with HR push-ups (did HSPU for first round, shoulder was hurting)
10:12
So does that mean you jumped it up to 8 burbees in rounds 2 through 4?? 🙂
WU x 1 with T2B instead of situps
MU practice
Have not been able to get onein over a month. Was able to do them today but only one at a time. I’ll take it but I think I blew my WOD by doing too many for practice.
I seem to recall someone telling me to save them. I should listen better.
WOD:
Started RX’d but failed 3 times on my second MU in the second round so switched to jumping MUs for the rest.
10 T2B
8 Burpees
6 Box Jumps @ 30″
4 HSPU
2 MUs/Jumping MUs
10:56
I’m gonna play devil’s advocate for the sake of discussion, but the raw number of clients could speak to the quality (or lack thereof) of a business, if space isn’t a factor.
But I guess it’s true that it just wouldn’t be the same if we were a bunch of mirror-gazing meatheads with super sloppy sub-3 Fran times and shaky 500# deadlifts.
Shoulder press
45×5 55×5 65×3 75×3 80×1 83×1 That’s a 1# PR!
Tested today’s WOD last week –
Rx’d in 10:11
Good job on the PR! Gotta love those small ring plates! 🙂
Nice work Jo!
YAY for fraction plates! Congrats on your PR. 🙂
WU x 2
Deadlift x 5
135-225-275-300-305
WOD
10 T2B
8 Burpees
6 Box Jumps @ 30″ scaled to 8 @ 24″
4 HSPU scaled to 45# plate and ab mat
2 MUs scaled to 8 pull ups
3 rnds and 5 t2b
Mobility
WU x 2
Strength: Push Jerk X 5
65-75-90-100-110
WOD
10 T2B (scaled to 20 situps)
8 Burpees
6 Box Jumps @ 30″ (scaled to 8 @ 20″)
4 HSPU (scaled to 8 Hand Release Pushups)
2 MUs (scaled to 8 pull ups green band)
3 rnds and 4 Situps
Mobility
WU X 2
Foam rolling and Lacrosse ball work
WOD
10 T2B
8 Burpees
8 box jumps (30″)
4 HSPU
8 pull ups
T: 8:02
Wow! You and Maria are fast!!
You were blazing fast on those T2B dude, you left me in the dust right out of the gate!
super fast Eric!
Fast!
Wow..That is a fast time.
Good lord that’s fast! Nice work Eric!
Mobility
Wu x 2
Front squat 1 rm to 160# (10#pr)
Wod scaled to 8 x 20 inches step ups and 8 pull ups ( hspu with 25# plates for hands and ab mat for head)
10:46
2 min plank ( with lots of colourfull language all around!! 7 am class not for the faint at heart!!! LOL!)
I’ve met those 7 a.m. er’s at the door……colour language from that crew….shocking!
LOL those guys crack me up!
I learn new swear words every time I coach them 😉
mobility
wu x 2
strength – Dead lifts – worked on my form
225×5, 275×5, 275×2
WOD : 12 mins cap
4 rounds
10 T2B
8 Burpees
8 Box jumps 20”
8 Pike push ups
8 Pull ups
Time = 11:13
cash out – 2 mins plank
mobility
wu x 2 add figure 4, KBS 40, 45, 5 WB 10# @ 9′
strength – Cleans x 3
50, 55, 60, 65, 70
WOD : 12 mins cap
4 rounds
scale – 20 sit ups
8 Burpees
8 Box jumps 12” & 45# plate
8 Push ups
8 Pull ups (blue & smallest purple band)
Time = 12 + short of 4 pull ups
cash out – 2 mins plank unbroken
MacKenzie push ups
WU x 1
Push Press x 5
115-120-125-130
WOD as Rx’d
10:26
Need to work on T2B rhythm (after first round). MU pre-kip lockout was much better but need to focus on re-establishing false grip for 2nd MU in order to get them unbroken.
Another fun go-all-out workout!
Front Squat X 5
125-140-165-175-190 (15# PR)
WOD : 12 mins cap
4 rounds
scale – 20 sit ups
8 Burpees
8 Box jumps 24″
8 HR Push ups
8 Pull ups (blue band)
3 rounds even
Wux2
Strength front squats x5
130-140-150-160-170
WOD. 4 rounds
10 t2b
8 burpees
6 box jumps 30
4 hspu 45lbs plate/abbmatt
2 MU
-3rounds 7 burpees
Rob Brydges
Wux2
Push press
125×5 150x 5 185×2 195×2 205 F
WOD Rx
3 Rnds 1 MU
Screwed up box jumps.
Strength: Front Squats
5x 95-105-110-120-130 (4, then 1 for my last set)
WOD:
4 rounds:
10 T2B
8 Box jumps (24″)
4 HSPU (RX! First time in a wod!)
8 pullups
3 rounds + 6 T2B
Holy the box jumps were slow. Maybe I should have done 20″.
Fun wod!
Welcome to Julie, Stephanie, and Lisa – you did great tonight!
I forgot the 8 burpees in the wod.
I mean, I forgot to POST them. I DID the burpees.
awesome job on the burpees Amanda!! They were done with the utmost thought put into form, all 48 of them!! 🙂
Jeff I was talking about the burpees in the wod! I don’t want to talk about the ‘other ones’ – and screw off with your 48!!
…and thank you for noticing my good form. lol
Nice job Amanda!
Congrats on Rx HSPU in a WOD! You rock! And…. I think you are closing on in Patrick’s front squat weight!
Nice work ont hose HSPU
wu x2
WOD:
4 Rounds
10 T2B
8 Burpees
8 Box jumps @ 24″
4 HSPU – Ab mat + 10# plate
8 pull ups. Round 1 no band. Round 2 – 4 with medium blue band
Time = 11:45
Fun one. I like wods with multiple movements.
4 rounds
20 situps
8 Burpees
8 Box Jumps 20″
8 HR pushups
8 pullups green band
Time: 10:39
great wod!
Nice job Sarah!
Great time.
Nice work Sarah
mob
2x WU
deads x 3
135-135-185-185-185
keeping the slow climb on this move as it seems to bother knees more than any other.
Wod Rx
10 T2B
8 burpee
6 box jump 30″
4 HSPU
2 MU
11:48
awesome wod, loved this one (which is why I dumped OLY class for it! lol)
Great job Jeff!
Good work on this one Jeff. I knew you would like this Wod
Oly Class
Mobility
10 each: Wall Ball, good mornings, jumping pull-ups, KBS, Samson stretch
Burgener WU x 2
Front Squat x2
105-125-135-155-155-155
Squat Clean+Split Jerk (2+1)
100-110-115-125-130
Halting Clean Deadlift x3
140-150-155-155-155
First time doing squat cleans and split jerks. Liked it.
I like split jerks too!
Mob, Wu x 2
Foam rolled instead of strength.
WOD: 4 rounds of
20 sit ups
8 Burpees
8 step up box jumps 18 inch
8 push ups
8 pull ups med band
Score: 3 rounds and 8 push ups
Someone accidently was using my band that I had set up for the wod. I felt like someone had taken my first born. I am still rattled. I find my reaction hilarious.
LOL!! Sorry to hear about your band mishap, Laura! You are too funny!
WU x 1
Practiced Muscle Up Progression
WOD: 12 minute time cap: 4 rounds
10 Toes 2 bar ( these were brutal for me tonight after round 1!!!
8 burpees
8 box jumps 24′
4 HSPU’S ( first time doing these with just the ab mat!!!!)
8 pull ups
3 rounds + 6 box jumps’s
Loved this WOD!!!!
Nice work Corinna, exciting progress on HSPU!
Nice work on the HSPU! 🙂
Oly Class
Mobility
10 each: Wall Ball, good mornings, jumping pull-ups, KBS, Samson stretch
Burgener WU x 2
Front Squat x2
135-160-185-205-205
Squat Clean+Split Jerk (2+1)
105-115-125-135-155
Halting Clean Deadlift x3
160-175-185-185-185
Nice sharing the bar Lance & Marcel
OLY CLASS 🙂
Mobility
WU – 10 reps of WB/Good AM/jumping pullups/KBS/Samson
Group Burgener x 2 (nice job Heather)
Front Squat x 2
WU-60-70-80-90-90-90% of 1RM
95(5)-125-145-165-190-190-190#
Squat Clean and Split Jerk (2+1)
65-70-75-80-85% of 1RM Jerk
95-105-115-120-125#
Have to keep heels on the ground during dip
Halting Clean DL x 3 (3 second hold)
90-95-100-100-100% 1RM
140-150-155-155-155#
Great class. Thanks for the feedback Kevin.
Mobility
WU x 2
OHS
65,75,85,95,110 x 5
WOD
4 Rounds in 12 min time cap
10 T2B
8 Burpees
6 box jumps(because scaled 1 thing this was 8 and not 6)
4 HSPU (this time this was RX with no plate and not ab mats)
2 MU (scaled to 8 pullups on rings with hook grip)
Score: 3 rounds missed by 1 round
Mobility
WU x 2
Front Squat x 5
95-115-125-135-145
WOD 12 min time cap
4rds
10 t2b
8 burpees
8 box jumps ( 30″)
8 hr push ups
8 pull ups
2 rds + 8 hr push ups
Mobility
WU x 2
Strength: Shoulder Press X 5
25-25-30-35-40
WOD
20 situps
8 Burpees
8 Box Jumps @ 20″
8 Hand Release Pushups
8 pull ups green band
3 rounds + 1 box jump.
Wod
10 T2B
8 burpee
8 box jump 30″
8 Hand release
2 MU
2 mu’s short of finishing