Do you need music to motivate you for a workout? Does it make a difference? What about water?

Five rounds for time of:
15 Deadlift (185/135#)
15 Toes to bar

There will be an added challenge to today’s workout.

What do you see on Jamie's shirt?

63 thoughts on “Shhhh!”

  1. Tomorrow evening at 7:30pm, there will be a pullup and taping clinic at the gym. Cost is $10 and you will be provided with 2 rolls of tape to practice with. We will also go over the progressions to the kipping pullup. Please email me to confirm your spot.

  2. I think that’s Mickey Mouse’s face print on the back of Jamie’s shirt…

    400m run

    Strength: Push Press
    3x 60-65-65-75-85

    5 rounds:
    -15 Deadlifts (120#)
    -15 T2b (scale: v-snaps)

    T = 15:10

  3. WUx1
    400m run

    Strength: Clean x5
    5 rounds:
    -15 Deadlifts (70#)
    -15 Toes to Bar (Scale:Situps)

    T = 9:05

  4. WUx1
    400m run

    Strength: Front Squat
    1x 65-75-85-95-105 (PR) 115 (PR) I was excited about this one 🙂

    5 rounds:
    -15 Deadlifts (100#)
    -15 T2b (scale: v-snaps)

    T = 8:10

    Highlight of the morning, watching Pat go “Cat like” on the box jumps! Crazy!

  5. Party at the Casino – who’s in?

    Let’s get the gang together for some more fun times… Saturday Sept 17th. I have tickets for $15 taxes in for Casino Gala Royale featuring Live music with Stacey Crawford’s Thirsty Rangers, ECMA nominated Tim Chaisson and Morning Fold, Fashion & Lingerie Shows, Photography Art Competition. Facebook friend “Gala Royale” or for more info.

    I’d like to offer Crossfit members a VIP ticket valued at $95 for every ten tickets sold through our group. There are only 250 VIP tickets which includes a ballot to win the Harley-Davidson Motorcyle supplied by Toys for Big Boys… message me or leave your name at the gym with the number of tickets required.

    On September 10th, we’ll distribute any remaining tickets ordered and draw the VIPs at the gym. You can upgrade to VIP after the draw if available.

    Crossfit stong and party big, Johan 🙂

  6. Mobility
    strength – Dead lifts x 3

    WOD – 5 rounds
    15 Dead lifts (185#)
    15 V snaps (scale)
    Time – 10:56
    Cash out – partner shoulder press

  7. Mobility
    wu x1
    Run 400m
    strength – Push Jerk x 5

    WOD – 5 rounds
    15 Dead lifts (95#)
    15 V snaps (scale)

    Time – 8:23 – Kevin showed me that my shoulders are rounding going down on the dead lifts(not a pretty sight) have to practice and keep the bar close to my legs going down but the v-snaps where good and fast

    Cash out – partner shoulder press

  8. WUx1
    400m run

    Strength: Back Squat x5

    5 rounds:
    -15 Deadlifts (115#)
    -15 Toes to Bar (Scale: Situps)

    T = 8:50

  9. CFWU x 1
    400m Run

    Strength – Front Squat x 3

    WOD – 5 Rounds
    15 Deadlifts 185#
    15 Toes to Bar

    Time: 11:57

    800m Run

    1. Awesome Jamie!

      What do I see in Jamie’s shirt?
      I see a sign that he worked really hard that day… as always. 🙂

  10. WUx1
    400m run

    Strength: Push press 3’s

    5 rounds:
    15 Deadlifts (130#)
    15 Toes to Bar (Scale: V snaps)

    Time: 11:28

    Partner shoulder stretch.

  11. I could not get into the class tonight since it was full so I did the WOD at home.


    Strength: Susbtitted for bench press 3X 90,95,100,105,110

    5 rounds:
    15 Deadlifts 115# (I dared not go heavier without coaching because of my back)
    15 Toes to Bar (Scale: V snaps)


  12. WU X1 + 400 m Run

    Strength: Deadlifts (X5)
    95 – 105 – 125 – 125

    WOD: 5 Rounds
    ~ Deadlifts @ 95#
    ~ Sit-Ups

    Time: 14:48
    Deadlifts were very slow and felt very heavy today.

  13. WU x 1 + 400m run

    Strength: Baxk Squat x 5


    WOD: Rx @ 135lbs and Toes to Bar: 5 rounds

    Time: 15:23

    Grip was an issue for sure. Have to work on not rounding my back on dead lifts. I was really self conscious without the music!

    Good work 4:15 p.m. crew!

  14. 400m Run

    Back Squats – 3RM
    135-165-195-210-220 (PR for reps by 10#)

    WOD (Rx’d):
    5 Rounds
    15 Deadlifts (185#)
    15 Toes to Bar

    Time —> 10:56

    400m Run

    Really loving my new shoes! I see some PRs in my future. 🙂
    Nice work everyone! We made some beautiful music together.

  15. WUx1
    400m run

    Strength: Push jerk
    5x 95-05-115-125-135

    5 rounds:
    -15 Deadlifts (scaled at 135#)
    -15 toes 2 bar

    T = 14:08

  16. WUx1
    400m run

    Strength: Push jerk
    5x 85-95-105-115 (PR)

    5 rounds:
    -15 Deadlifts (scaled at 135#)
    -15 situps

    T = 8:46ish. I forgot my book

  17. WU x 1
    400m run

    Strength 5’s – Push Press
    65-75-85-85 stopped there, I could feel yesterday’s WOD and I could feel an injury coming in my wrist

    5 rounds
    15 deadlifts 135#
    15 sit ups

    TIme: 9:09

  18. WOD as R’xd

    A big thanks to Kev and Jo and the rest of the CFM crew for the workouts over the last two evenings. Wallballs just became tougher with that new grey ball in the corner.

    1. Thanks for dropping by Ryan, always a pleasure. We greatly appreciate your hefty concrete gift. It will be put to good use.

  19. WUx1
    400m run

    Deadlift 5’s

    5 rounds:
    -15 Deadlifts (scaled at 115#)
    -15 situps

    Time: 10 m

    Music does make a difference to me, It makes the WOD easier, keeps my mind out of the exercise.

    I really liked the WOD today
    Great job 6:30pm crew!!

  20. Definitely don’t need music for a workout. In fact, it has the opposite effect on my workout when it’s the wrong kind of music for me, which it often is. (Obviously it would be hard to get a whole class of people who are motivated by the same kind of music so I am by no means complaining about it here) It can sometimes leave me negatively focused on the music instead of what I should be doing in the wod. Though maybe that’s a problem with my focus, not the music…?

    I enjoyed the workout this morning without the music, I like being able to hear everyone.

    As for water – when Kevin started taking my water bottle away from me for taking too many water breaks (lol) I learned to be fully hydrated before the workout and don’t find I need it as much.

  21. WU x 1
    400 m run

    Dead Lifts x 5:

    5 rounds:
    -15 Deadlifts (135#)
    -15 Toes to Bar

    Time: 17:06
    That was a grip killer!
    I didn’t miss the music during the WOD. If often tune it out after the first couple of minutes anyway. The water, however, I missed.

  22. CFWU x 1

    400m Run

    Strength – Front Squat x 3


    WOD – 5 Rounds

    15 Deadlifts 185#
    15 Toes to Bar

    Time: 18:14

    Kept losing momentum on my toes 2 bar, in the warm up not usually an issue, but doing this many seemed much harder. Deadlifts unbroken first 3 rounds, then had to do in two sets.

    As for the music, I missed it only because I was one of the last to finish and felt like I was performing for everyone else. As for the water breaks, don’t think I could’ve held my bottle anyway! Great job everyone — way to fight ’til the end Gabrielle!

    Oh! As for Jamie’s shirt — something that belongs in your pants or as Kevin says a “Rocket”.

  23. A thought provoking question indeed. I am definitely motivated by music when I work-out. Today’s WOD was painfully quiet for me. The fact that I was the last one to finish made me miss the music that much more!! As for water; I love being able to take sips here and there, but it would not be the end of the world if I did not have any during a WOD.

  24. Duh…hit enter too soon….
    Strength: OHS (x3)
    (thanks for the encouragement Jeff and Marc)

    5 rounds
    15 Dead lifts (135#)
    15 V snaps (scale)
    Time – 7:35
    **next time I want to do as Rx’d….need to practice T2B**

    As for music in a WOD…a huge motivator for me (if its the right music). The water, I think, is more of a habit for me than anything…didn’t miss it too much today though.

  25. I need music 30 seconds leading up to it. For me this is key. During it is nice, but not a necessity. If you ever take my water away from me again, I will ruin your new marriage.

  26. Music doesn’t motivate me to workout, but the right music will focus the right emotions in me to workout harder, namely agression. A hard workout deserves hard music.

    and the louder and angrier, the better. m/

  27. Mob – WUx1 – rum 400m
    Strength: Back Squat – (x5)

    WOD: as Rx’ed (!!!!!)
    Time: 11:38

    Happy to have done a weighted WOD as Rx’ed …. Doesn’t happen often :)! 

  28. WU times 1 plus 800m run (I missed the 400m mark, it won’t happen again!)

    Clean and Jerks 65-75-85 times 5… I was talking too much during 🙂 and didn’t get to do more and thank goodness because…

    WOD from grip hell…
    5 rounds of
    15 Deadlifts 125lbs
    15 Toes to bar ( did I mention this is a big goat for me?)

  29. So as I was saying…

    I completed 4 rounds, 15 DLs and 4 T2Bs at the 20 minute mark, but pushed to finish the entire WOD because I just love T2Bs that much… My grip was starting to go on me as I was finishing my second round. This is around the time everyone was finishing up and I think I heard the room fill with the sound of crickets when I announced I still had three rounds to go lol Thank you for encouraging me to push through fellow 6:30ers…My arms and will were starting to let me down. Had there been music, I think I would have felt less like I was putting on a show for the crew, otherwise, I didn’t notice the lack of music too much. As for my dry mouth, the feeling of my lips sticking to my teeth as I was grunting my DLs up, did not feel so good… I wonder why some people are so bothered by other people’s need to hydrate during a WOD…

  30. Maybe it has something to do with preparing for being chased by a sabertoothed tiger and not being able to drink water while running for dear life… Anyway, I digress!

    I loved working out with you all tonight 🙂 Thanks for always being so supportive – love you all!

  31. WUx1
    400m run

    Clean 5′s

    5 rounds:
    -15 Deadlifts (scaled at 85#)
    -15 toes 2 bar or situps

    I did 1 round toes to bar
    4 rounds sit ups

    Time: 9:27

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