Reminder

Tomorrow will be our last Change for Change (forever). Bring in $5 if you’d like to switch up your workout. Bring $10 if you’d like to switch it to ANY workout you’ve ever done before. 

10 min to find a heavy (max) set of:
Power Clean + Hang Clean + Clean

Then 5×1 Clean with same weight.

“The Playground”

5 rounds
20 Unbroken Double Unders
12 Toes to Bar (kickouts)
12 Russian Kettlebell Swings (70/53#)

*15 min cap

Compare to March 28/12

Check out this quick little video on the hook grip. See! It’s not just a thing at CFM. It’s everywhere!

[youtube=https://www.youtube.com/watch?v=4e47lyAbj6I]

35 thoughts on “Reminder”

  1. Vanessa Champion

    Lab: Scap stuff in WU room… What’s that’s machine called??
    Front squats
    45×5
    75×5-95×5-105×3-110×3-110×3-115×2
    Lacross ball calves

    WOD
    10 min to find a heavy set of:
    Power Clean + Hang Clean + Clean
    Got to 95#
    That was my 1RM for squat clean so that means if I can power clean it I can squat clean heavier… Right? Haha
    Thanks for the encouragement Jo!

    Then 5×1 Clean with same weight.

    “The Playground”
    5 rounds
    20 Unbroken Double Unders (60 singles)
    12 Toes to Bar (kickouts)
    12 Russian Kettlebell Swings (70/53#)
    *15 min cap
    Time: 8:26
    First time using 53# for kettle bell. That’s a heavy bugger

  2. Power Clean + Hang Clean + Clean
    135-165-185-205

    Then 5×1 Clean with 205.

    WOD Rx’d
    6:32 (18 sec PR)

    T2B went better than last time. Still a grip killer.

  3. Mob+WU+2 min skipping
    group WU
    Power Clean + Hang Clean + Clean
    Got to 80#

    Then 5×1 Clean with same weight.

    “The Playground”
    5 rounds
    20 Unbroken Double Unders (scaled to 60 singles–3 rounds unbroken!)
    12 Toes to Bar (scaled to kickouts)
    12 Russian Kettlebell Swings (35#)
    *15 min cap
    Time: 12:30

  4. Mob / WU / Group Mob

    Power Clean + Hang Clean + Clean Complex
    135 – 155 – 175 – 185

    Clean x 1
    185 – 185 – 185 – 185 – 185

    “The Playground”
    5 rounds
    — 20 Unbroken Double Unders (had to switch to 60 singles after first round)
    — 12 Toes to Bar
    — 12 Russian KBS @ 70#

    -> 4 rounds + 9 T2B at the cap

    First round went pretty well!
    2nd round went 8/9/18 DU … then switched to 60 singles.
    3rd round went 10/17 DU … then switched to 60 singles
    Did singles for the rest.

    For me, this was an awful, kick your ass at only halfway-through, slap you across the face, humbling workout. It was awesome.

  5. Just wondering why tomorrow is the last “change for change” day… it was always my favourite day!

    1. With the new schedule, there are Open Gyms available. So having Change for Change doesn’t matter anymore.

  6. Mob + WUx2

    Shoulder Press 5-5-5-5-Max
    68-83-98-113-128# x3

    Backsquat 5-5-5-5-Max
    135-170-200-230-260# x6

    Strict L-C2B Pulups – EMOTM 10 mins
    2(u)-2(u)-2-2-1-1-1-1-1-1 … *(u > unbroken)

    Row 500m cooldown (~2:30 pace, concentrate on technique)

    Group WU

    Power Clean + Hang Clean + Clean (10min to find max weight)
    135-155-185-205-225#

    Clean 5x1reps @ 225#

    WOD Rx = 7:33

    Note: all DUs unbroken, T2B were 12, 7-5, 4×3, 3×4, then singles in last round, broke KBS in R3&4 to 7-5.

    Big crowd in the nooner, fun! Good job gang!

    1. PR on the Hang Clean by 40#…. Mind you, the last hang clean I had on file was much lower than my hang power clean…

      I guess that was long overdue.

  7. Mob + WUx2

    Strength work with Mario!

    Shoulder Press 5-5-5-5-Max
    30-36-42-50-55×9

    Backsquat 5-5-5-5-Max
    65-80-95-110-123×10

    1K Row Cooldown: 5:14 Concentrating on my technique

    ——————————————————————————————
    Nooner!

    Group WU

    Power Clean + Hang Clean + Clean (10min to find max weight)
    55-75-85-95-100-105

    Clean 5x1reps @ 105#

    WOD: 5 Rounds

    -20 Unbroken Double Unders
    -12 T2B
    -12 Russian KBS @53#

    Time: 7:41 Rx

    Cashout: Calf Stretch

    Great Class Blake Thanks!!

  8. Group WU

    Power Clean + Hang Clean + Clean (10min to find max weight)
    85-95-105- tried 115# failed the last clean

    Clean 5x1reps @ 105#

    WOD: 5 Rounds

    -20 Unbroken Double Unders (scaled to singles, kept tripping! I don’t do well under pressure 🙂
    -12 T2B
    -12 Russian KBS @50#

    Time: 9:01

  9. 10 min to find a heavy set of:
    Power Clean + Hang Clean + Clean
    75-85-95-105-115

    Then 5×1 Clean with same weight.

    “The Playground”
    5 rounds
    20 Unbroken Double Unders (60 singles)
    12 Toes to Bar (kickouts)
    12 Russian Kettlebell Swings (70/53#)
    *15 min cap
    Time: 9:16

  10. All modified for one hand
    10 min to find a heavy set of:
    Power Clean + Hang Clean + Clean with KB
    53-60-70-80

    Then 5×1 Clean with same weight.

    “The Playground”
    5 rounds
    20 Unbroken Double Unders (Tuck Jumps)
    12 Toes to Bar (kickouts)
    12 Russian Kettlebell Swings @ 40#
    *15 min cap

    Time: 7:12

    Lab:
    weight Box jumps in sets of 10
    BW – 20# – 40# – 40# – 40# – 20# BW

    after each round 20 walking lunges

    YAY for open gyms, but sad to see and old friend go. So long change for change.

  11. Mob+WU+2 min skipping

    Power Clean + Hang Clean + Clean
    35#-40#-45#-50#

    Then 5×1 Clean with same weight

    WOD- The Playground(scaled)

    5 rounds
    60 singles
    12 kickouts
    12 Russian KBS @ 35#

    Time: 10:42
    Really fun WOD. Thanks Blake!

    Also, did my repeat Lifestyle Challenge Benchmark yesterday:

    2000m row:

    1st attempt: 11:11
    2nd attempt after 5 week challenge: 10:17

    Wall balls/ Burpees 3/3, 6/6, 9/9, 12/12etc:

    1st attempt: 30 Wall balls and 30 Burpees
    2nd attempt after 5 weeks challenge: 63 Wall balls and 45 Burpees

    The Lifestyle Challenge was a great experience! I lost 9lbs and improved my physical fitness. I already followed Paleo before the Challenge but it was helpful to actually be able to go back and see what, how much and what combination of foods I was eating. I am a staunch advocate for the Paleo diet as I have lost 54lbs since January by following it and through CrossFit.

    I am really happy with these results!!

  12. WU × 1
    Group WU & MOB

    Lifestyle Challenge Benchmark Workout
    2000 m row
    9:28.1 (last time 9:37.3)

    7 minute AMRAP
    3 burpees, 3 wallballs, 6 burpees, 6 wallballs, 9, 12, etc.
    15 burpees, 10 wallballs (last time 15 burpees, 2 wallballs)

    A small amount of progress…but progress nonetheless. 🙂

    I re-did the challenge to clean up my diet. There are certain things that just seem to creep into the daily plan that just shouldn’t be there. Taking a few weeks to re-focus was really helpful.

    Congrats to those who are posting amazing results!

  13. Mob/wux1
    Group wu

    Pwr clean/hang clean/ clean
    1repx5
    65/75/80/80
    5×1 clean

    ‘The playground’ 5rounds-15 min cap
    20 unbroken dbles (60 singles)
    12 t2b (kick outs)
    12 Russian kbs (40lb)

    Time: 12.22

  14. Mobility
    WU x1, some skipping
    Group mob + wu

    10 minutes to find heavy clean – Power clean + hang + clean
    then at max weight, x5 sets

    75-85-95-105

    WOD: The playground
    5 rounds

    20 unbroken DU’s
    12 kickouts
    12 Russian KBS @ 45#

    9:11

  15. – Mob
    – WUx1 + 2 min skipping
    – Group mob + wu

    – Power clean + hang clean (did HPC first 3 sets because I read it wrong) + clean
    95-115-125-135

    Clean 5×1 at 135#

    WOD: 5 rounds…

    – 60 unbroken SU
    – 12 T2B
    – 12 russian swings @ 60#

    4 rds + 10 T2B at time cap 🙁 Toes to bar are slow for me at this point anyway and once I started getting no reps towards the end it was over… So close though!

  16. Mob + WUx1 + 2 mins skipping
    Group mob + WU

    Power clean, hang clean and clean
    40-50-55-60-65

    Clean: 5 sets of 1 @ 65#

    WOD: 5 rounds
    60 singles
    12 kick outs
    12 Russian KBS @ 40#

    Time: 7:53

    Great class! Thanks Kevin!

  17. Power Clean + Hang Clean + Clean
    95-115-125-135
    Then 5×1 Clean with 135

    “The Playground”
    5 rounds
    20 Unbroken Double Unders (60 singles)
    12 Toes to Bar (kickouts)
    12 Russian Kettlebell Swings 60#
    15 min time cap

    Well at the end of 15 minutes I had 12 KBS left(which I finished anyway post time cap out if stubbornness). It was very humbling to not get through this one. My cardio is balls. I will visit the playground again…

  18. wux1
    2 min skipping
    group mob

    Power Clean + Hang Clean + Clean
    135-155-175-195 (failed on Hang Clean)
    Then 5×1 Clean with 175

    Playground scaled
    5 rounds of
    60 unbroken singles 60
    12 toes to bar
    12 Russian KBS 70 lb

    time 10:31
    PR of 4:29 and 17# on KBS
    did 17:48 last time

  19. Strength: 65-75-95-105-115

    Did the wod rx’d but I forgot to get my time!! Will try to get it in the a.m.

  20. Strength: 70-80-95-100 (Power clean+Hang clean+ Clean)

    WOD
    5rounds
    60 singles
    12 kick outs
    12 Russain KBS #53
    Time= 9:53

  21. Mob
    WU x 1
    2 min skipping
    Group WU

    Strength: 55-75-85-95-100(f on clean)

    5 cleans @ 95#

    WOD
    5 rounds
    60 skips
    12 kick outs
    12 Russian KBS @ 53#

    Time: 10:05

  22. Mob
    WU x 1
    2 mins skipping
    Group WU

    Strength – Power clean / Hang clean / Clean
    20-25-30-35-40

    5 Cleans @ 40#

    WOD – The Playground
    5 rounds
    60 singles
    12 kick outs
    12 Russian KBS @ 20#

    Time : 11:19

    Good workout to start off with after being away for a few weeks 🙂

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