Well, it only took 6 days for the 4th Annual Atlantic Hopper Event to sell out. That’s insane! Now that registration is complete, we’ll be planning heats, judges, volunteers and sponsors in the coming weeks. If you would like to volunteer, let me know. We can certainly use the help.
21-15-9 reps
Hang Squat Cleans (95/65#)
HSPU
Skill of the Week – L-sits
Mobility
WU x 1
400m run
Strength: Deadlift
5x 135-185-225-245-265-285
WOD
21-15-9 reps
Hang Squat Cleans 95# (thanks for the coaching Kevin)
HSPU (scale with a 45# plate)
Time: 8:21
Great work Andy. Fast time!
Mob
WU x 1
Run 400 m
Strength
Shoulder Press 3’s
55-60-65-70-75
WOD
21-15-9
Hang Squat Clean 55lbs
Scaled: Push ups with purple elastic band
Time= 6:35
Good Job Everyone :)!!!
Speedy!
Good job on the 1rst kipping pull-up Heather! And congrats on 2 years of hard work at CFM!!
Mob
WU x 1
Run 400 m
Strength – Back squats x 3
80, 85, 90, 100, 105
WOD : 21-15-9
Hang Squat Clean (45#)
Push ups
Time= 9:21
cash out – McKenzie push ups & back stretch
Mob
WU x 1
Run 400 m
Strength β Push Press x 3
95, 110, 115, 125, 135, 140
WOD : 21-15-9
Hang Squat Clean (95#)
Push ups(with 24″ box)
Time= 7:37
Deadlift x 5 to 235
Wod 95#
Hspu with 45 plate and flat mat
Time 8:07
Nice job Darsey π
Mobility
WU x 1
400m run
Strength:Front Squat 3’s
110-115-125-130-140
WOD
21-15-9 reps
Hang Squat Cleans 95#
HSPU (scale with a 45# plate for first 21 then added another 25#)
Time: 12:52
Skill of the week L-Sit – 3 sets of 10 sec.
Mob
WU x 1
Run 400 m
Strength β Back squats x 1
65, 75, 85, 95, 105 PR
WOD : 21-15-9
Hang Squat Clean (50#)
Push ups with Purple Band
Time= 7:05
CONGRATS Heather!! π
WU x 1 / 400m Run
Deadlift x 5 to 235
Sort-of-kinda got my first HSPU using Darsey’s 45# plate and mat. Slowest-kip-ever and ugly as sin but still an accomplishment for me.
WOD : 21-15-9
Hang Squat Clean @ 95#
HSPU (Pike push-ups w/ knees on 24″ box)
Time: 7:43? I don’t have my book at the moment but at least this time I wrote it down.
Cleans felt damn heavy and I had no rhythm. Going to start subbing some push-ups for Handstand kick-ups & holds in my warm-up so I can start progressing.
Skill: Managed a 20 sec L-sit. Equally awkward.
Oh, way to go! I didn’t realize that was your first HSPU. FYI, It was basically a strict HSPU
Thanks! Yeah, there wasn’t much “kip” there huh?
Yep, first one!
Handstands in general are completely foreign to me so I think the real work will be the comfort level there first. ALWAYS something to work on!
Good job on that first HSPU!
Congrats on your first HSPU Blake! Nice work on the WOD too π
Congratulations Heather.
Deadlifts
110x 5-125×3-145×1-155×1-165×1 170×1 (PR)
21-15-9 reps
Hang Squat Cleans (55#)
HSPU 25lb plate and ab mat
time= 9:11
Great time on the WOD Maria π
Congrats Heather!
CWx1
400m run
OHS – 15-35-55(fail) 55 (only 2) -35 (7)
Amazing to watch Heidi and Jo do OHS. YOU TWO ARE CRAZY,
WOD with 45lbs plate
Time…?… No sweet clue. I was so happy that I finished, I did not even look at the board. Today might be my best moment at CFM. During the sets of 21, my voice kept saying “you can’t finish this today.” Kevin was cheering me on the entire WOD, and the rest of the 6amers joined him for my last set of 9s. Having all you cheer me on and encourage me to get upside down…pushed me. Your cheers gave me chills. My last sets, despite the few failed attempts, was waaaayyyy faster then my previous sets. Thank you so much! If I were working out on my own….I would have probably walked away after my sets of 21, gone home and felt sorry for myself. Thank you for making me stronger physically and mentally. Woohoo..I love crossfit!
Great Job!! Way to push thru those π
It was awesome to see your determination!
Awesome!!
Best feeling ever! Good job Gillyon!
Love ya Gillyon!
Ditto! π
You’re awesome π
Way to go Gillyon! Incredible determination π
WUX2
Bench Press X5
95-115-135-155-155
WOD
50-35-15
Air Squat, Push up, situps
13:45
In Red Deer, Had to switch half my push ups to knee push ups……air out here is much thinner(thats my excuse anyways)
Wod in Red Deere
Wux2
Bench press
95×10 115×10 135×5 185×5 225×1 pr I think.
50-35-15
Squats, push-ups, sit-up
11:10
That sucked could not catch my breath.
Looks like a nice twist on the Intro WOD. Good job!
I bet your cheeks were good and Red; Dear in Red Deere! smiles..
Way to go Heather!
wu as posted
strength, very light cleans, lower back extremely tight, massage later today
21-15-9
hang squat clean
push ups off 12 inch box
time 6:36 and two advil
OHS x1
75 90 105 120 130PR
WOD Rxd
9:35
Congrats on the PR!! π
Darn impressive Joanna!
How is that even possible?? Nice job strong girl!
HOLY! Nice OHS!
Holy! Nice work Jo!
would have liked to have seen that!! wow!!!
Great job on the WOD Joanna! Love the new site!
congrats Heather! & Looking great!
wu x 1
400 m run
back squat x 5: 95, 100, 110, 115, 125
wod @ 50 lbs
MOB
WU X 1
400m run
Strength: Cleans 3’s
75-85-95-100-105-115 PR for reps (due to a little miscalculation π )
WOD
21-15-9 reps
Hang Squat Cleans (65#)
HSPU (did regular push ups)
Time 9:34
I think I’m getting somewhere with the cleans – even though I still need to be reminded about my bent arms! By the way – the ice bath works so next time you’re feelin’ it, grab a couple bags of ice on the way home and give it a try!
Well done Heather! Don’t give up on the cleans. When done properly, the clean is a very technical move. Practice makes perfect.
Mobility Class – This is nice perk. I will definitely be adding this to my routine.
Strength – Back Squat x 5
45,135,155,175,185,185
21-15-9
hang squat clean @95lbs
Inverted Ring Pulls
time 10:11
WU x 1
Run 400 m
Strength
Squat Cleans x 5 65-75-80-85-90 (PR for reps)
WOD
21-15-9
Hang Squat Clean 65lbs
Scaled: Push ups with skinny band
Time= 9min. and ?? I left my book at the gym
I think this is my first wod doing weights at Rx! π
Congrats Heather, I can only dream to get there one day.
Great job on your rx’d weight, Michelle! You were finished your 21’s fast!
π You’re so sweet!
Mobility class – worked on hips. Whew…I thought my shoulder flexibility was bad…LOL. Great class!
Mobility
WU x 1
400m run
Strength: Deadlifts (x5)
135(10)-185-205-225-245
WOD
21-15-9
Hang squat cleans @65#
HSPU (scale with 45# plate and folded mat)
Time = 12:13
Tough WOD. Traps/shoulders are killing me. Hit muscle fatigue really quickly with HSPU.
Great work 5:45 crew!
Nice job Lora, great determination and awesome job on the HSPU..
Great job Lora!
WU x 1
400m run
Strength: Deadlift
5x 135-155-175-185-205 – kept it light to work on form
WOD
21-15-9 reps
Hang Squat Cleans 95#
HSPU (scale with pushups)
Time: 9:08
Kudos to those that did HSPU, they require a lot of skill and strength.
– Mob + Back Stretching
– WUx1 + 400m Run… in socks…
– 15x Wallball shots @ 28#… I created a monster…
– Thrusters 1RM = 135×5 – 155×2 – 175 – 185 – 195 – 205 (PR, 10#)
– WOD (95#, 4″ plate on HSPU) = 13:18
– Cashout: few stretches for the lower back
– 50x No-show Burpees (in unison with Ron) Thx bud!
Whoooo… good one! Back got a bit tight after done 21s, but still very manageable. HSPU started getting harsh during the 15s…
Good job 5h45. Way to push through, Shawn!!
Also… Sept. 15-16… Montreal… Lvl 1 Cert… registered.
Anyone else? π
Wha? Awesome Mario! Way to step up!
That’s awesome, you’ll be a great coach!
Yay!
I’m so happy to hear that Mario! π Good for you!
Great to hear Mario!
MOB
WU x 1
400m run
Strength: Shoulder Press x 5
75-85-90-95-100 (PR) Wooo Hoo!!!!!
WOD @ 85# ( lower back issues)
HSPU (AB Mat)
T:10:35
More pumped about the SP PR than the WOD
Great Job 6:45 – Lots of energy in the gym !!!!
Good job on the PR!
Thanks Mario! I’ll get back to you on the cert!
Also, Mobility class… Another good one! I think it helped with the cleans tonight!
Congrats on the shoulder press PR Eric. Hitting triple digits with that one is exciting!
Great work on the WOD too π
At a boy Eric! Great job on the WOD as well!
Nice PR Eric!
Mobility
WU x 1
400m run
Strength – Deadlifts 5 x 90-95-100-105-110
WOD
21 – 15 – 9
Hang Squat Clean (35lbs)
Pushups (with mini band)
Time – 7:54
Super great push at the end Amanda π
Mobility class β Sooo happy we did hips! after a frisbee tournement on turf and sand, my hips needed a stretch!
Mobility
WU x 1
400m run
Strength: Front Squats (x5)
45-55-65-75-85 (thanks Mario for the encouragement. That last set was though)
WOD
21-15-9
Hang squat cleans @40#
Push ups on knees
Time = 7:24
That darn last push up… no rep like 3 times before I could finish! haha. My push ups still need work.
beau travail Val!
Mobility
WU x 1
400m run
Strength: front squat
75,85,95,105,115
Wod: scaled
21-15-9
Hang squat cleans (70#)
Pike pushups
Time: 5:51
Finished to quick. Probably could have tried doing some scaled HSPUs.
Nice! Yes start working on then HSPU Jack!
Great job Heather π
Mobility Class prior to wod
WU X 1
400 m run
Strength – Practice Hang Squat Cleans 15-20-35-40-45
WOD
21-15-9
Hang Squat Cleans (45#)
Pushups (skinny purple band)
Time: 8:49
Another great mobility class! Thanks Jo for bringing the pain!! lol But very good stretches.. especially for me and my hip flexor issues. This was my 50th wod today. Feeling pretty good π
Mobility Class prior to wod
WU X 1
400 m run
Strength β Push Jerk – 65-85-95- having a hard time with form, – went back to 45 to work on form.. thanks for all the good pointers Jo!
WOD
21-15-9
Hang Squat Cleans (95#)
Pushups from box
Time: 6:30
Another great mobility class! Felt good to beat Shawn at something and to see how unflexible he is lol
I can touch my toes π lol
Great job Chris!
Mobility
WU x 1
500 m row: 2:13 ish
Push Press 5RM to 65#
WOD (21-15-9)
front squats 65# instead of hang squat cleans
HSPU with 25# plate and mat folded three times
8:13
Ter forte faire des HSPU! good job!
Strength – I tried doing push jerks but I started way too high with my weight and got discouraged and gave up on them. I haven’t done them in a few months, I will re-calculate and try again tomorrow.
WOD: (scaled)
21-15-9
Hang squat cleans (65#)
HSPU (25# plate)
T = 15:43
My time was terrible but I don’t care. I’m so excited. I hurt my shoulder a few months ago from going overboard on HSPU’s so I haven’t done any type of press whatsoever since then. I tried a few HSPU’s before the WOD just to see where I was at for recovery and low & behold there was no pain so I gave it a go. They took me a while but like I said, I’m happy to have just gotten them done.
Thanks for all your cheering, it really helped!
yay for recovery!
YAY! Happy to hear the shoulder is better. π Nice work on the WOD!
WUx1
Run 400m
Strength – Push Jerk X5
95-105-115-125-130
WOD: (scaled)
21-15-9
Hang squat cleans (95#)
Pike Pushups with parallets for 1st 21 and 9 of the15’s, then switched to fist pushups for remainder due to wrist.
T = 11:03
Great job 6:45 class!
Hats off to all those who did the HSPU!
WU
Strength: OHS
45×5 55×5 65×3 75×3 85×2 95x 2
WOD: 21-15-9
Hang Squat Cleans @ 65 lbs
HSPU’S 45 # plate and black ab mat
Time: 14:04
Tough one!
Great job Corinna, great perseverance on the HSPU!
Way to push through those HSPUs Corinna!!!
Nice job on the WOD Corinna. Great OHS numbers too!
Great job Corinna. You didn’t let those HSPUs get the best of you.
Mobility class.. Awesome job Jo!
Mobility x 1
WU
DEADS x 3
135-225-275-285-295
WOD Rx
13:11
Liked this WOD.. Struggled with HSPU but was able to kip the b jezus out of them to finish! Great work 6:45!
Great work on the WOD. HSPUs are tough! Especially 45 of them!
LOL! I kipped the bejezus out of mine too!
Nice job Jeff. Your HSPU’S looked strong and steady!
You used an abmat for your HSPUs – no rx’d for you.
Great effort though!
Strength: OHS with PVC pipe
WOD:
HSC #95
Push up on knees
Time – 8:06
First WOD in almost 3 1/2 weeks and scaling all shoulder movements because of injury
150 Burpees for no shows, 50 with Super Mario.
That’s a lot of burpees!
Crap, never gonna miss classes. That’s a whole lotta burpees.
Mobility classe was AWESOME! Love it!
WUx1
400m
21-15-9 reps
Hang Squat Cleans @ 60, but had to go down to 55lbs after the first 21 π
Push Ups with mini purple band
Time: 9:17
Feels GREAT to be back!! π
Good job everyone tonight!
Now… lets see how I feel Wednsday, after my first morning classe…??? lol
OMG you are “bendy”. Great flexibility Nadine. Nice job on the WOD too.
hehe… Thanks Laura!! π
Next Monday, I’m gonna “attempt” to bring the kids with me… lol
I wouldn’t normally bring my 3 years old to a regular WOD, would be too stressfull for her to get hurt .. but Im pretty sure she and my son will be fine for the mobility classe… she’ll probobly stretch with us!! She has a little “kids yoga” video that she LOVES to do so, I wouldn’t be suprise she sits down and tries to do like us!! π
OHS x 3: 85-90-95-100-105
WOD:
Hang Squat [email protected] 65#
Pike push ups from box
Time = 8:34
Holy shoulder burn! Gotta put more practice into HSPU in my warm up. I wanna do these in a WOD sometime soon….but maybe not when there are 45 though.
OHS x 5
95.95,105,115,125,135
wod with 45 plate
1 round plus 12 hspus
real tough wod, happy i got done as many hspus as i did though. thanks for all the encouragement guys !
wux2
Bench Press X 5
95-115-135-155-155
Wod From Crossfit mobile app In Red Deer
50-35-15
Squat
Push up
sit up
13:45 Had to do half my push ups from knees