Great work Chantal! Your back squat is INCREDIBLE!! Way to go! That is a HUGE PR π
Chantal L.
Actually, I didn’t do my 1 reps max in about 6 months, they were long overdue. My old PR was 200 and knew I would beat it, but when I saw your # on the board it inspired me to try way higher than what I originally planned for. And IT FELT GOOD! I know I have more than that in me!
Chantal L.
scratch that… Dec 2011 is when I last did my 1’s π
Yea man… take some rest… You’ll thank yourself on the next one. Hope you feel better
jeff
hope you are feeling better bud!!
Lora
Hope you feel better soon, Blake
Joanna
RIP Ryan –
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
jeff
Thanks JO for posting this, its nice to tie a name to the hero WOD we are doing..
jeff
should have been.. “nice to tie a background to the wod, not just a name”..
Gillyon
Warmup
OHS (5) 15, 35, 55, felt terrible…then Pat came to the rescue. Gave me some helpful hints…and it clicked in my head. Tried a few more and I felt so powerful. Going to try this strength again on Thursday. Thank you, thank you, thank you, Pat!
WOD (scale 1 with ring dips -medium purple band)
27:28. Or 28:27?
Great energy at the gym this morning! π
Shannon
Good work Gilly π
Gillyon
Thanks girl! Let me know when you are coming to a 7am!
Check out this article on the Crossfit Community site about Nathalie Doucet a fellow crossfitter from CrossFit Dieppe. Inspiring story to say the least!
Really puts things in perspective… Awesome read! Thanks for sharing Pat!
Christine Bachmann
What an inspiring story! Makes u realize what the importan things in life are!!! π
Maria
Truly an amazing story! Thank you for sharing
Josh
Wu X 2
Front squat X 5
95-110-125-135-145
Wod
5 Rnds
21 pull ups- 21 dips- 21 Burpees
DNF time cap 30 min
4 Rnds 12 pull ups.
No excuses…..just didn’t have it in me.
I thought it was going to be worse but still not my fav!! great WOD, Good job Everyone, Amanda you always amazed me you give everything in every WOD and today was not an exception Great job!! π
Amanda
Thanks Elba – I say the very same thing about YOU, your progress is mind boggling! And I love working out with you!
Wicked time! You made the MUs look easy! Well done π
jeff
thanks everyone.. hoping for a mindless easy WOD for tomorrow!! lol
Mario
Mob, WU(reg) x2
Shoulder Press 5RM
105-115-125-130-137.5(x2)
WOD “Ryan” scaled (sub MU for 3x pull-up+dips, 30 min cap)
= 3 rounds + 14 dips
Another tough one, wouldn’t expect anything less from the Hero WODs. I think this is the most dips I’ve ever done in a workout, nice to see some progress on that.
Good job 5h30!!
Mario
Oh and very sorry for holding up the start of the WOD.
jeff
Great job on this one Mario, way to persevere at the end..
WOD β βRyanβ Five rounds for time of:
Scale 1
21 pull-ups
21 dips
21 burpees
4 Rounds ran out of time – pullups kill me!
Amanda
You should post when you stopped (21:00 or 30:00) so you know for next time. And good job on pushing through the pullups! You’ve gotten better at them!
jeff
great push at the end with the burpees Chris.. awesome job
Lora
I share your *love* of pullups. LOL
Nice work on the workout. A tough one for sure….
Chris
30:00 mins
Darrell
WOD Rx
DNF
4 Rnds 3MU
Amanda
Strength: did some HSPU’s with the abMat 3x 5 reps
WOD: ‘Ryan’ scaled:
AMRAP:
21 pullups
21 ring dips (1st round no band, 2nd & 3rd rounds, small band)
21 burpees
I started out thinking I was going to just do AMRAP 21 minutes because my body is tired today and I didn’t want to overdo do it after yesterday’s sweatfest. Somewhere around the 20:00 mark I only had 2+ rounds so I told coach Jeff that I was going to stop at 21:00 and he looked like I had just kicked a puppy. So, off I went to get what I could get done in 30 minutes. Thanks Jeff, for wanting better from me. π
Total: 3 rounds + 21 pullups. Not disappointed cause my body needs a rest, but I can do better on this one.
First time ever, muscle fatigue set in before my lungs kicked the bucket. That was interesting.
Rest day tomorrow.
jeff
You did awesome tonight Amanda, you inspire me to work harder when I do my WODs.. and I didn’t want better from you, I knew you wanted more from yourself and needed a little nudge, great job
Joanna
Ryan
Made it to 5 of the 7 muscle ups of round 4 around 16 mins and stopped because my wrists were torn to bits and I didn’t think it was worth it to continue. Was on pace for a pretty good PR though (previous time was 25:11).
I did get a PR for consecutive muscle ups in the 1st round though, 6 in a row. I’ll take that as my highlight of the day π
Great job today everyone, especially after yesterday. It’s been a tough couple days!
Lora
WOW Joanna! I want to get just ONE muscle up… but 6 in a row? And then 20 more? If the skin on your wrists had held up, you would have had a sweet PR π
Lora
Hats off to all of you doing Ryan today (scaled OR Rx). Wow! That looked to be one tough WOD!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
MOB
Midnight WOD @ Work
25-20-15-10-5
Burpees
Mountain climbers
5:31
You, my friend, have wayyyyyyyy too much energy π
TWSS π
LOL – Its like a tomb in here at night… Kinda creepy. Needed to do something to stay awake π
Yes! And I thought I was bad :).
As if my shoulders are not sore enough from yesterday!
Mobility
WU x 2
Strength: Cleans
5x 95-11-5135-155-115-115
WOD – Five rounds for time of:
21 pull-ups
21 dips
21 burpees
time: 26:50
Oh my…crazy looking WOD! Nicely done Andy.
Mobility
WU x 2
Cleans x 5
65-75-85-95-105
WOD: 5 rounds for time:
21 pullups
21 paralettes
21 burpees
Stopped at 4 rounds.
I think my time was around 27 minutes.
Mobility
wu x 2
strength – Shoulder Press x 3
45, 55, 65×2, 65×1, 65×2
WOD : Ryan
5 rounds
scale 1 – 21 Pull ups (large band)
21 Dips
21 Burpees (unbroken)
Time = 23:40
cash out – back stretch
I have Burpee envy π
WOD (scaled)
Time 23:08
Welcome new member Samuel Saintonge
mobility
wu x 2
strength – Dead lifts x 5
225, 245, 275, 295×1
WOD : Ryan
scale 1 – 21 Pull ups
21 Dips
21 Burpees
Time = 26:17
Wu x 2
Strength – Back Squat x 1
160-180-190-210 (PR)- 230 (PR)
WOD Ryan
Scale 2 – AMRAP 21 mins
-21 pullups
-21 dips
-21 burpees
3 rounds + 8 pullups. RIP Shoulders!
Great work Chantal! Your back squat is INCREDIBLE!! Way to go! That is a HUGE PR π
Actually, I didn’t do my 1 reps max in about 6 months, they were long overdue. My old PR was 200 and knew I would beat it, but when I saw your # on the board it inspired me to try way higher than what I originally planned for. And IT FELT GOOD! I know I have more than that in me!
scratch that… Dec 2011 is when I last did my 1’s π
Congrats!!! What a HUGE PR π
Great PR Chantal.. impressive numbers.
Crazy numbers!
That is ridiculous!? You are SO strong Chantal!
What’s scale 1?
Guessing its sub MU for 3x Pull-Ups + Dips…
Oops didn’t notice that was in regards to “scale 2” in Chantal’s post. Sorry! π
5 rounds for time:
21 pullups
21 dips
21 burpees
Looks like I am bailing on this one guys. Flu-like symptoms on a vacation day…lovely.
Good Luck folks!
…maybe I will feel better by 4:15.
flu like symptoms = rest. No need to push it.
Yea man… take some rest… You’ll thank yourself on the next one. Hope you feel better
hope you are feeling better bud!!
Hope you feel better soon, Blake
RIP Ryan –
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
Thanks JO for posting this, its nice to tie a name to the hero WOD we are doing..
should have been.. “nice to tie a background to the wod, not just a name”..
Warmup
OHS (5) 15, 35, 55, felt terrible…then Pat came to the rescue. Gave me some helpful hints…and it clicked in my head. Tried a few more and I felt so powerful. Going to try this strength again on Thursday. Thank you, thank you, thank you, Pat!
WOD (scale 1 with ring dips -medium purple band)
27:28. Or 28:27?
Great energy at the gym this morning! π
Good work Gilly π
Thanks girl! Let me know when you are coming to a 7am!
Check out this article on the Crossfit Community site about Nathalie Doucet a fellow crossfitter from CrossFit Dieppe. Inspiring story to say the least!
http://community.crossfit.com/article/nathalie-doucet-still-smiling
Wow!
Inspiring! Love this story! π
Really puts things in perspective… Awesome read! Thanks for sharing Pat!
What an inspiring story! Makes u realize what the importan things in life are!!! π
Truly an amazing story! Thank you for sharing
Wu X 2
Front squat X 5
95-110-125-135-145
Wod
5 Rnds
21 pull ups- 21 dips- 21 Burpees
DNF time cap 30 min
4 Rnds 12 pull ups.
No excuses…..just didn’t have it in me.
Mobility
Wux2. Β
Strength. Push jerk x1
95 115 125 135 145 pr
WOD. Β Ryan
5 roundsΒ
7 muscle ups. From knees
21 burpees
In 22:39
Rob B
Mob
WU x 2
Strength 3’s
Deadlift
150-160-170 (stopped after 3 reps my back started bothering me alil bit)
Ryan
Scaled 1
5 rounds:
21 pullups (green band)
21 paralette dips
21 burpees
Time: 22:20
I thought it was going to be worse but still not my fav!! great WOD, Good job Everyone, Amanda you always amazed me you give everything in every WOD and today was not an exception Great job!! π
Thanks Elba – I say the very same thing about YOU, your progress is mind boggling! And I love working out with you!
PS – drink some water! lol
Boo-ya! Nice work, Elba!
Mob
WOD “Ryan” Modified due to arm/shoulder injury.
5 Rounds:
21 one arm Russian Kettlebell swings (35lb)
21 dips on the paralettes
21 one hand burpees
time: 26:56
awesome job on this one Pat.. that was CORE the way you were doing this wod..
Nice work Patrick, that was impressive to watch π
WOW! Wish I could have seen this one go down π One-arm burpees?? Uh oh…don’t give coach any ideas! LOL
Mob
1xWU
Foam roll cause I freakin needed it!! Lol yesterday wod busted my up
Wod
Ryan Rx
Pr for MU in one day by 14 (big smiles)
This wod much like yesterday was a mental battle just to keep moving!
24:53
beyond happy with this number as I didn’t know what to expect, was hoping to finish inside the cap of 30 mins!!
Nice work Jeff !!
Nice job buddy!
Awesome job Jeff!
It was awesome Jeff! Great job!
Awesome Job!!
Awesome!
NIce work man! You KILLED this one! BEAST!
Wicked time! You made the MUs look easy! Well done π
thanks everyone.. hoping for a mindless easy WOD for tomorrow!! lol
Mob, WU(reg) x2
Shoulder Press 5RM
105-115-125-130-137.5(x2)
WOD “Ryan” scaled (sub MU for 3x pull-up+dips, 30 min cap)
= 3 rounds + 14 dips
Another tough one, wouldn’t expect anything less from the Hero WODs. I think this is the most dips I’ve ever done in a workout, nice to see some progress on that.
Good job 5h30!!
Oh and very sorry for holding up the start of the WOD.
Great job on this one Mario, way to persevere at the end..
Great job Mario! You pushed really hard on this one! Right to the end. Was awesome to watch!
Way to go Mario! That’s a lot of pullups and dips! Well done.
Wu x 2
Strength: push jerks x 5
105,115,125,135,145
WOD: Ryan
7 muscle up progressions with purple band
21 burpees
Time: 16:26
The progressions are way easier than doing pullups and dips. π
Will keep that in mind for next time! Hehehe.
Once you get that part of the progression down, Jumping Muscle-Ups are great as well for working towards those coveted MUs!
Great time Jack!!
Fast time Jack. I agree with Blake. Try some jumping MU next.
My first OLY class
Front squat x 3 with 5 sec hold
135, 150, 160, 170, 185(only 1 rep)
Push jerk 3 sec holds at 100#
Max sp. pp, pj
10-6-2
Your squat holds were strong and your form on the front squat was solid, Darsey. Well done!
OLY CLass
MOB
Foam roller x 5 mins
2 Rounds
10 kbs
10 wallballs
Samson
“Get Under It” Night
Front Squat X 3 (5 sec hold in squat)
90-105-115-120-125
Extra tall clean x 3
bar
Push jerk (3 sec hold)
P-PP-PJ “Game” – max reps of each at 70% shoulder press (no break between lifts) 60#’s
SP 10 reps
PP 20 reps
PJ 10 reps
Coach analysis – more weight next time
Just living by the 70% suggestion π
OLY CLass
MOB
Foam roller x 5 mins
2 Rounds
10 kbs
10 wallballs
Samson
βGet Under Itβ Night
Front Squat X 3 (5 sec hold in squat)
165-190-200-185-185
Extra tall clean x 3
bar
Push jerk (3 sec hold)
45-65-95
P-PP-PJ βGameβ β max reps of each at 70% shoulder press (no break between lifts) 60#βs
SP 10 reps
PP 3 reps
PJ 2 reps
Coach analysis – PP needs more hips and PJ needs more “get under”
Great work on those squat holds tonight, Frankie. Keep fighting to keep the weight back in your heels! Nice sharing a bar with you and Darsey.
MOB
WU X2
Strength: OHS X5
45-65-75-85-95-100 (PR)
WOD
Ryan
Five rounds for time of:
7 Muscle-ups
21 Burpees
Scaled to AMRAP 21
3 Rounds + 6 Pull Ups
Nice OHS pr
Thanks!
MOB
WU X
WOD β “Ryan” Five rounds for time of:
Scale 1
21 pull-ups
21 dips
21 burpees
Time: 22:06
Oopps forgot my strength
Push Press – 50-55-60-65-70
MOB
WU X 2
Strength – Overhead Squats – 65-75-85-95-105 (x1)
WOD β βRyanβ Five rounds for time of:
Scale 1
21 pull-ups
21 dips
21 burpees
4 Rounds ran out of time – pullups kill me!
You should post when you stopped (21:00 or 30:00) so you know for next time. And good job on pushing through the pullups! You’ve gotten better at them!
great push at the end with the burpees Chris.. awesome job
I share your *love* of pullups. LOL
Nice work on the workout. A tough one for sure….
30:00 mins
WOD Rx
DNF
4 Rnds 3MU
Strength: did some HSPU’s with the abMat 3x 5 reps
WOD: ‘Ryan’ scaled:
AMRAP:
21 pullups
21 ring dips (1st round no band, 2nd & 3rd rounds, small band)
21 burpees
I started out thinking I was going to just do AMRAP 21 minutes because my body is tired today and I didn’t want to overdo do it after yesterday’s sweatfest. Somewhere around the 20:00 mark I only had 2+ rounds so I told coach Jeff that I was going to stop at 21:00 and he looked like I had just kicked a puppy. So, off I went to get what I could get done in 30 minutes. Thanks Jeff, for wanting better from me. π
Total: 3 rounds + 21 pullups. Not disappointed cause my body needs a rest, but I can do better on this one.
First time ever, muscle fatigue set in before my lungs kicked the bucket. That was interesting.
Rest day tomorrow.
You did awesome tonight Amanda, you inspire me to work harder when I do my WODs.. and I didn’t want better from you, I knew you wanted more from yourself and needed a little nudge, great job
Ryan
Made it to 5 of the 7 muscle ups of round 4 around 16 mins and stopped because my wrists were torn to bits and I didn’t think it was worth it to continue. Was on pace for a pretty good PR though (previous time was 25:11).
I did get a PR for consecutive muscle ups in the 1st round though, 6 in a row. I’ll take that as my highlight of the day π
Great job today everyone, especially after yesterday. It’s been a tough couple days!
WOW Joanna! I want to get just ONE muscle up… but 6 in a row? And then 20 more? If the skin on your wrists had held up, you would have had a sweet PR π
Hats off to all of you doing Ryan today (scaled OR Rx). Wow! That looked to be one tough WOD!
OLY CLASS π
Mobility
Foam roller x 5 mins
2 Rounds
10 KBS @35#
10 wallballs @ 20#
Samson stretch
βGet Under Itβ Night
Front Squat X 3 (5 sec hold in squat)
115-135-145-155(2)-145
Extra tall clean x 3
45# bar
Push jerk (3 sec hold)
45-55-65
SP-PP-PJ βGameβ β max reps of each at 70% shoulder press (no break between lifts)
@70#
SP 10 reps
PP 12 reps
PJ 2 reps
Good times!
I counted 13 SP and 13 PP π
Thank you Heather! You rock! I guess-timated those numbers. Oh the advantages of being partnered with an accounting prof π
OLY Class
Mobility
Foam roller x 5 mins
2 Rounds
10 kbs
10 wallballs
Samson
βGet Under Itβ Night
Front Squat X 3 (5 sec hold in squat)
95-115-125-135-145
Extra tall clean x 3
bar
Push jerk (3 sec hold)
45-95-115
P-PP-PJ βGameβ β max reps of each at 70% shoulder press (no break between lifts) @ 125#
SP 11 reps
PP 4 reps
PJ 1 rep
Well done Jeff. You were moving around a lot of weight tonight. π