When Frankie first joined, he had what coaches call a “train wreck” squat. There were too many faults to count. But his consistency at the gym, and eagerness to improve, had progressed his squats by leaps and bounds. Keep it up Frankie!
23 thoughts on “Shhhhhoulders”
Alaina
Please cancel my 6am
Jo
Push-ups, pull-ups
50 sandbag clean to oh
6:33
Remi Richard
Ring Pushups
3 sets of 10 – strict no side or overhead extensions
Alternating Shoulder Pullups
3 sets of 10 – on a ring with 45 angle
For time
50 Sandbag Clean to Overhead
A very ugly 2:26, lifts were somewhere between muscle cleans and a muscle snatch. Gripping the handles makes it hard to push your head through, gripping the sides might have helped with form… more practice needed.
Thanks Shane! Good job 6amers!
Trent
Ring Pushups
3 sets of 10
Alternating Shoulder Pullups
3 sets of 10 – 1st set on the bar, sets 2&3 on the ring
For time
50 Sandbag Clean to Overhead – 2:43 (25-10-15)
Ring push ups – 1 set with steps out other 2 with full plank.
One armed ring rows
Wod – 3:44
Aubrey
Ring Pushups
3 sets of 10
One arm Ring rows
3 sets of 10 each side
For time
50 Sandbag Clean to Overhead
Time: 4:36
Thanks Kevin!
Mario Richard
Ring Pushups
3 sets of 10
Alternating Shoulder Pullups
3 sets of 10
For time
50 Sandbag Clean to Overhead
3:14
Gilles
mob wux1
ring push up
3 set of 10
alternating shoulder pull up
3 set of 10
2 set of ring
for time
50 sandbag clean to overhead
1:58
Heidi
3 set of 10 ring push ups
3 sets of 10 – alternating shoulder ring row pull ups (tried a few on the bar, but bothered my forearm)
50 Sand Bag Squat Cleans. 7:54 (ish) (Tried a few reps to overhead, but bothered my forearm. Lucky for me Coach Shane said it should then make my clean “squat” cleans instead. Second WOD with SB clean. Safe to say, NOT a fan
francis landry
thanks CFM coaches for fixing my train wreck squat 🙂
WUx1
group wu
Ring Pushups
3 sets of 10
Alternating Shoulder Pullups
3 sets of 10 – tried a few reps on the bar then switched to the ring
For time
50 Sandbag Clean to Overhead – 4:14 with ripped finger
Mike M
3×10 push ups on rings. Ouch
3×10 ring things to shoulders ( did 20 on round one assuming a two count …. don’t know why I made that up )
50 sand bag clean and jerks
2:30
Then heathers burpee challenge thing
7 per 30 seconds with 30 seconds off for 10 minutes
70 burpees. That is all
Elba
Ring Pushups *feet ahead
3 sets of 10
Alternating Shoulder Pull-ups *on the rings
3 sets of 10
For time
50 Sandbag Clean to Overhead
Time: 3:25
Thanks Kevin! 🙂
Derek
Ring Pushups
3 sets of 10
1 set at an angle then 2 vertical
Alternating Shoulder Pullups
3 sets of 10
3 sets of one arm ring pull-ups
For time
50 Sandbag Clean to Overhead
Time:2:40
Thanks Shane
Ingrid
Ring Pushups
3 sets of 10
Alternating Shoulder Pullups
3 sets of 10 – on rings
For time
50 Sandbag Clean to Overhead
(I did weighted leg raises with sandbag overhead due to hamstring still bothering me)
Time 2:46
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…
Please cancel my 6am
Push-ups, pull-ups
50 sandbag clean to oh
6:33
Ring Pushups
3 sets of 10 – strict no side or overhead extensions
Alternating Shoulder Pullups
3 sets of 10 – on a ring with 45 angle
For time
50 Sandbag Clean to Overhead
A very ugly 2:26, lifts were somewhere between muscle cleans and a muscle snatch. Gripping the handles makes it hard to push your head through, gripping the sides might have helped with form… more practice needed.
Thanks Shane! Good job 6amers!
Ring Pushups
3 sets of 10
Alternating Shoulder Pullups
3 sets of 10 – 1st set on the bar, sets 2&3 on the ring
For time
50 Sandbag Clean to Overhead – 2:43 (25-10-15)
WUx1 + CS
Ring Pushups
3 sets of 10
Tried those archer ring pushups. Got 3 on the 2nd set and 5 on the 3rd set.
Alternating Shoulder Pullups
3 sets of 10 – all as RX’d
For time
50 Sandbag Clean to Overhead – 4:48
Great work am’ers!
Thanks Shane!
Way to go Frankie! Lots of progress that’s for sure!
Ring Pushups
3 sets of 10
Alternating Shoulder Pullups
4 sets of 4
For time
50 Sandbag Clean to Overhead
3:06
Thanks Amanda!
Ring Pushups – Spicy
Alternating Shoulder Pullups
Did 1 set of 6, then switched to one-armed ring rows for last two sets.
50 Sandbag Clean-to-Overhead
3:41
Ring Pushups *feet ahead
3 sets of 10
Alternating Shoulder Pull-ups *on the rings
3 sets of 10
For time
50 Sandbag Clean to Overhead
Time: 4:52
Thanks Kevin!
Ring Pushups
3 sets of 10
One arm Ring rows
3 sets of 10 each side
For time
50 Sandbag Clean to Overhead
Time: 5:03
Ring push-ups – 3 sets of 10: almost completely vertical
Alternating shoulder pull-ups, did them in sets of 2, and threw up some of the ring row ones too but finished them all.
Sandbag clean to overhead Rx : 4:02
Ring Pushups
3 sets of 10
*Alternating Shoulder Pullups
3 sets of 10
*set 1 & 3 on the bar – set 2 with rings
50 Sandbag Clean to Overhead
4:28
Ring push ups – 1 set with steps out other 2 with full plank.
One armed ring rows
Wod – 3:44
Ring Pushups
3 sets of 10
One arm Ring rows
3 sets of 10 each side
For time
50 Sandbag Clean to Overhead
Time: 4:36
Thanks Kevin!
Ring Pushups
3 sets of 10
Alternating Shoulder Pullups
3 sets of 10
For time
50 Sandbag Clean to Overhead
3:14
mob wux1
ring push up
3 set of 10
alternating shoulder pull up
3 set of 10
2 set of ring
for time
50 sandbag clean to overhead
1:58
3 set of 10 ring push ups
3 sets of 10 – alternating shoulder ring row pull ups (tried a few on the bar, but bothered my forearm)
50 Sand Bag Squat Cleans. 7:54 (ish) (Tried a few reps to overhead, but bothered my forearm. Lucky for me Coach Shane said it should then make my clean “squat” cleans instead. Second WOD with SB clean. Safe to say, NOT a fan
thanks CFM coaches for fixing my train wreck squat 🙂
WUx1
group wu
Ring Pushups
3 sets of 10
Alternating Shoulder Pullups
3 sets of 10 – tried a few reps on the bar then switched to the ring
For time
50 Sandbag Clean to Overhead – 4:14 with ripped finger
3×10 push ups on rings. Ouch
3×10 ring things to shoulders ( did 20 on round one assuming a two count …. don’t know why I made that up )
50 sand bag clean and jerks
2:30
Then heathers burpee challenge thing
7 per 30 seconds with 30 seconds off for 10 minutes
70 burpees. That is all
Ring Pushups *feet ahead
3 sets of 10
Alternating Shoulder Pull-ups *on the rings
3 sets of 10
For time
50 Sandbag Clean to Overhead
Time: 3:25
Thanks Kevin! 🙂
Ring Pushups
3 sets of 10
1 set at an angle then 2 vertical
Alternating Shoulder Pullups
3 sets of 10
3 sets of one arm ring pull-ups
For time
50 Sandbag Clean to Overhead
Time:2:40
Thanks Shane
Ring Pushups
3 sets of 10
Alternating Shoulder Pullups
3 sets of 10 – on rings
For time
50 Sandbag Clean to Overhead
(I did weighted leg raises with sandbag overhead due to hamstring still bothering me)
Time 2:46
MOB + T-spine + Group
Ring Pushups 3 sets of 10
Alternating Shoulder Pull Up 3 sets of 10
– Did 6 and then had to switch to single arm ring rows x 10 per arm (did 4 first round)
50 Sandbag Cleans to Overhead
Time> 4:52
Ring Pushups
3 sets of 10
10PU – 10PU – 10PU
Alternating Shoulder Pullups
3 sets of 10
10(vested)- 10 – 10
For time
50 Sandbag Clean to Overhead
Time: 6:10