3 rounds of
400m Run
12 Deadlifts (BW)
21 Box Jumps
Compare to July 11/12
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Mobility
WUx2
Row 500m (Slow pace)
Deadlift
135×10-165×5-190×5-205×5
WOD Rx’d @ 157lbs: 8:49 (PR)
Gratz on the PR dude!
Crazy fast time, Patrick! Congratulations on your PR. π
Warmup
Jerk (3) up to 95lbs. Technique needs work. Thank you for the tips and watchful eye, Amanda.
WOD rx’d @125lbs
Time – 9:08
Thanks for setting the pace, Pat!
Crazy fast!!
Wow you and Patrick were fast on that! Nice work!
WOW. Well done, Gillyon! Wicked fast!
thanks guys! first time I have ever experienced the ‘fran cough’
Power Clean x2
165-165-165-165-165
Push Jerk x2
140-140-140-140-140
WOD at 186.5#
7:30 (PR!)
Zoooooom! Nice work!
Awesome time!!! Congrats on your PR!
Holy hell that’s fast! Nice work Kevin!
You were frigen GIVENER!!
WOD rxβd @120lbs
Time β 12:17 (10 sec PR!! haha)
5lbs more on my DL π some fast times this morning!!
Congrats on your PR Maria! Well done!
5:05 am – getting out of bed
5:10 am – saw the wod… mild panic in my head relating to box jumps
6am: WU x 2
6:15am: Strength 3 x front squats
115-125-135-145-150… wishing I had unlimited amounts of front squats left to do before the wod…wondering if I could sub box jumps for front squats
6:30 am… stomach twisting as I get my box ready, and my deadlift bar that was freaking heavy
6:35am: WOD @ 60%deadlift(160 #) with 21″ box….
time- 20:57
At round one, I was able to contain my mild panic through the box jumps by talking to myself but at the second round that mild turned into extreme and broke down into panic mode. THANKS Amanda for being there helping me to keep it together, and doing that run with me, and Gill for counting my last box jumps, and everyone who kept cheering!
Strength does not only measure in a physical way but mentally and emotionally as well. I’m glad I have CF to help build that strength as a whole.
Still feeling a little frail from this morning… but my day can only go better from now on… right? π
Great job.
You were completely awesome this morning and I felt that you pulled yourself together very quickly. I was very impressed with how you pushed through that. You are very strong physically AND mentally, you should be very proud of yourself.
You did awesome! Found a new 100% π
Awesome Job Chantal, so proud of you π
Great work! And I totally agree with you that CF is a mental/emotional/ physical workout!
Nice work Chantal!!
This post right here is why I love CFM. Everybody wants everybody to succeed. Look at fear right in the eyes and say “I will not back down”. Good job Chantal.
What you taught me Chantal – Just do it – no big deal when it’s easy; powerful stuff when it’s hard. And yeah, now you are set to conquer the rest of the day no problem. Proud of you girl π
Whenever I see you doing strength or a WOD it’s always to the finish and quitting is never an option, you always push through and amaze. I admire your drive and determination. Today is a personal PR for you and I wish I would have been there to see the smiles.
There wasn’t many smiles… more like tears!! hehe
Chantal = AWESOME!!!
Mental Toughness PR!
You are a real inspiration Chantal!
What an awesome post, Chantal! I’m so proud of you! You are incredibly strong: both mentally and physically. Truly inspiring π
Way to go Chantal. I can just imagine how hard it must have been to finish, but you did. That was awesome.
MOB WU x 2 with deadlifts @95lbd instead of pull ups
Strength: Deadlifts x 5
135, 155, 185, 205 ,225
Running Christine
3 rounds of
400m Run
12 Deadlifts (BW) Well 175lbs which was my body weight prior to 2006.
21 Box Jumps
Nice to see a big lunch crowd.
Time 13:43
“The Nooner” π
Mobility
WU x 2 (sub deadlifts for pull ups)
Strength: Front Squats (x5)
95-135-150-160-170
WOD “Running Christine” as Rx
3 rounds
400m run
12 Body Weight Deadlifts @165#
21 Box Jumps 20″
Time = 11:12
Last time I did this WOD it took me 11:59 (and I weighed 5# less). I’m happy with the faster time, but not so much with the increased body weight. Grrrrrrrr…..
Cashout- sleepwalker 30 sec each leg
Great job “nooners”!
if you weigh more when you do a wod isn’t that a PR? π
Nice PR Lora! You were flying!
Nice PR! I’m up a few pounds too! It’s all good π
hey Kevin what was my time this morning forgot to mark it down
12:14
I think the shirt says it all….no caption required
mobility
wu x 2 (Dead lifts for Pull ups @ 65#)
strength – Over head squats x 5
50, 55, 60, 65, 70 (they felt good this morning)
WOD : “Running Christine”
3 rounds
400m Run
12 Dead lifts (95#)
21 Box jumps (12″ & 25# plate)
Time = 16:26 (no PR tired everything seemed in slow mode this morning)
cash out – sleepwalker 30 sec each leg
OHS looked good this morning Rachel!
Nice work on the WOD, Rachel. π Nice weight on those OHS’s too!
mobility
wu x 2 (Dead lifts for Pull ups @ 95#)
strength β Front squats x 10
115, 125, 135, 145, 150
WOD : βRunning Christineβ
3 rounds
400m Run
12 Dead lifts (170#)
21 Box jumps (20″)
Time = 11:57 (3 min PR)
cash out β sleepwalker 30 sec each leg
WOW Gilles. Congrats on a BIG PR! Well done.
WU (w/ Deadlifts) x 2
Strength: Cleans x 5 to 145#
(was aiming for more but ran out of time after 3rd set)
WOD (modified) “Running/Rowing Christine”
3 rounds:
— 400m Run (rowed 500m for 2nd & 3rd round)
— 12 Bodyweight Dead lifts (180#)
— 21 Box jumps (20β³)
TIME: 12:50
Slowly re-introducing my knee back into the WODs is going nicely. I pushed my 400m a little harder today (chasing Shawn and trying to stay ahead of Lora is a good motivator!) and had no real (knee) issues. The bodyweight lifts were timely as I have lost over 8# since the Paleo Challenge. I must have had it to lose because I felt I had just as much if not more energy.
Great job nooners!!
Way to go Blake! Awesome time! I wish I could have had you to chase for all 3 rounds….it was great motivation trying to catch you. And congrats on the Body Weight deadlifts! π
anyone else feeling those med ball situps from yesterday? π
Yes!!!!!!!!! (and I like it.. hah)
strangely, it does feel good having my abs sore as they are usually the only body part on me that isn’t !!! lol
Wux2. Β Dead lifts instead of pull ups
Strength. Push press x3
65 75 95 100×2 100×3
WODΒ
Running ChristinaΒ
3 roundsΒ
400 m run
12 dead lifts. Rx 185lbs
21 box jumps 20inch
In12:34 rx
Rob Brydges
Great time on the WOD,Rob. π
Nothing to do with today’s WOD, but the thought occurred to me, at the end of this frustrating work day – I could really use a CrossFit butt-kicking now. I’m sure it would help to work out some of those frustrations!
Can’t wait for tomorrow (I’m probably going to regret saying that)!
Oh Robyn, you are officially one of the addicted and I couldn’t be happier for you!! (And I agree that cft is a great answer to a really crappy day!!)
I’ve discovered that I have to pay too much attention to what I’m doing during a WOD to be thinking about anything else!
For an hour, nothing exists outside the 4 walls of the gym (unless we’re running, of course)! It’s great! π
For me, there is no better way to relieve stress than a Crossfit butt-kicking! Seriously. I turn off my mind and just run, jump, skip, push, pull, throw around weight and sweat! Its better than any medication (and THAT is coming from a pharmacist…so there! LOL!)
Wu x 2
Strength: back squat x 5
155,165,175,185,205 (20# pr)
WOD: “running Christine”
RX’d @ #198
Time: 9:17
What a great time to have lost 5 lbs. I was 203 last time I weighed. Lol
Mob
Wu x 2 (Deadlifts instead of pull-ups)
Strength : backsquat x 5
110-135-140-145-155
WOD rx’d :10:57
Thanks for the hollars Jeff & Ron !
No problem E.. you did great!
Great time, Eric! Awesome!
Back squat 105×5 135×5 155×5 175×5 190×5
Wod rx @165
Time : 10:10
Fast!
WU
Power cleans to 105 x 3
WOD: running Christine
3 rounds of:
400m run
12 BW deads (125#)
21 box jumps (20″)
= 12:38
& hamstring stretch
Nice time on the wod Shannon!
thanks! it was a fun one for sure! π
Mobility
WU (w/ Deadlifts) x 2
Strength: Overhead Squat 15# x 5
WOD βRunning Christineβ
3 rounds:
β 400m Run
β 12 Dead lifts (55#) Last round only 35#
β 21 Box jumps (20β³)
TIME: 17:57
I forgot to thank you for your help, Amanda. Much appreciated.
WOD rx’d with 130#
My PR is 4:07. 5# more and 2″ more on the box. I’m not even sure how it’s possible. Must have been my new socks…
Thank you Eric for pushing me through the box jumps, and Jeff S for yelling at me to pick up the bar. And Kevin and Jo, and everyone else who didn’t let me slow down today. I can’t even tell you guys how much I appreciated the push. As always. Frig I love our gym.
And speaking of Jo, when she tells me to do something, I know she’s not a violent person but she says it like she might kick my ass if I don’t do what she says so she’s always good for some motivation. lol
Haha..glad I could help! Awesome job on the huge PR π
Forgot my time: 14:12
Nice PR Amanda.. on another wod with running..hmmm seems to me that you are now starting to excel at wods with running? time to lose the “I hate running” mantra me thinks!! π
Congrats on your PR Amanda! Incredible progress!
WUx2
Cleans
135×5 155×5 175×3
WOD @ 200lbs Rx
8:29
I return the compliment that you pass out so often.. “WODKILLA”
Speedy! Nicely done, Darrell.
Mobility and WU
push press 5rm to 80# (think technique wasn’t great on last lifts)
WOD modified
3 rounds
400m interval running (30sec running-30 sec walking)
12 deadlifts @ 110# (60%)
box step ups (12 on 1st round, 33 on 2nd and 21 on 3rd!)
13:05
WU x 2 (deadlift instead of pull ups)
Strength
OHS 3’s
55-60-65-70-75
WOD
3 rounds
400 m run
12 deadlifts (135 lbs and yes Amanda you are right this is my body weight hahaha! I wish, lets not get into numbers ;)!!
21 Box Jumps
Time: 13:36
Good WOD, Box jumps always kill me, Great job 4:15pm, Nice class Amanda, you did awesome π
WU x 2
Cleans x 1:
75-80-90-100-110(F)
Gotta work on getting my elbows around faster.
3 rounds
400 m run
12 deadlifts @ 130#
21 Box Jumps – 20″
Time = 11:40 PR of :22 seconds from July/11. My goal was sub 12:00, so happy with that. Box jumps were a killer.
WOD – 12:27 Rx
There was some real impressive times today, this was my first WOD in the evening since I don’t know when. Fun group of beast to be around.
Excellent job by Coach Amanda.
Shoulder press 5×65-70-75-80 1x 85( oh oh weights going down)
WOD as Rx’ed at 130 lbs( bw on crossfit scale of 128.5) – 9:04 min holly lung burner that was! Great job 5:30 crew!
Did Runing Christine on Sep 28th change for change
WOD:
3 rounds:
β 400m Run
β 12 Deadlifts (185#)
β 21 Box Jumps (20β³ box)
Time: 12:30
PR of 1:07