Sold Out!

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#)

Skill of the Week – L-sits

Heather gets her first kipping pullup on the day of her 2nd year CF anniversary!

101 thoughts on “Sold Out!”

  1. Mobility

    WU x 1

    400m run

    Strength: Deadlift
    5x 135-185-225-245-265-285

    21-15-9 reps
    Hang Squat Cleans 95# (thanks for the coaching Kevin)
    HSPU (scale with a 45# plate)
    Time: 8:21

  2. Mob
    WU x 1
    Run 400 m

    Shoulder Press 3’s

    Hang Squat Clean 55lbs
    Scaled: Push ups with purple elastic band
    Time= 6:35

    Good Job Everyone :)!!!

  3. Good job on the 1rst kipping pull-up Heather! And congrats on 2 years of hard work at CFM!!

  4. 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

  5. Mob
    WU x 1
    Run 400 m

    Strength – 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

  6. Mobility

    WU x 1

    400m run

    Strength:Front Squat 3’s
    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.

  7. Mob
    WU x 1
    Run 400 m

    Strength – 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!! πŸ™‚

  8. 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.

    1. Oh, way to go! I didn’t realize that was your first HSPU. FYI, It was basically a strict HSPU

      1. 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!

  9. 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

  10. Congrats Heather!

    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!

  11. WUX2
    Bench Press X5
    Air Squat, Push up, situps

    In Red Deer, Had to switch half my push ups to knee push ups……air out here is much thinner(thats my excuse anyways)

  12. Darrell Dryden

    Wod in Red Deere
    Bench press
    95×10 115×10 135×5 185×5 225×1 pr I think.
    Squats, push-ups, sit-up
    That sucked could not catch my breath.

  13. wu as posted
    strength, very light cleans, lower back extremely tight, massage later today

    hang squat clean
    push ups off 12 inch box
    time 6:36 and two advil

  14. MOB
    WU X 1
    400m run
    Strength: Cleans 3’s
    75-85-95-100-105-115 PR for reps (due to a little miscalculation πŸ™‚ )

    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!

    1. Well done Heather! Don’t give up on the cleans. When done properly, the clean is a very technical move. Practice makes perfect.

  15. Mobility Class – This is nice perk. I will definitely be adding this to my routine.

    Strength – Back Squat x 5

    hang squat clean @95lbs
    Inverted Ring Pulls
    time 10:11

  16. WU x 1
    Run 400 m

    Squat Cleans x 5 65-75-80-85-90 (PR for reps)

    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! πŸ™‚

    Congrats Heather, I can only dream to get there one day.

  17. Mobility class – worked on hips. Whew…I thought my shoulder flexibility was bad…LOL. Great class!

    WU x 1
    400m run

    Strength: Deadlifts (x5)

    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!

  18. WU x 1
    400m run

    Strength: Deadlift
    5x 135-155-175-185-205 – kept it light to work on form

    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.

  19. – 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!!

  20. 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)

    More pumped about the SP PR than the WOD
    Great Job 6:45 – Lots of energy in the gym !!!!

    1. 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!

    2. Congrats on the shoulder press PR Eric. Hitting triple digits with that one is exciting!
      Great work on the WOD too πŸ™‚

  21. Mobility
    WU x 1
    400m run

    Strength – Deadlifts 5 x 90-95-100-105-110

    21 – 15 – 9
    Hang Squat Clean (35lbs)
    Pushups (with mini band)

    Time – 7:54

    Super great push at the end Amanda πŸ™‚

  22. ValΓ©rie Arseneau

    Mobility class – Sooo happy we did hips! after a frisbee tournement on turf and sand, my hips needed a stretch!

    WU x 1
    400m run

    Strength: Front Squats (x5)
    45-55-65-75-85 (thanks Mario for the encouragement. That last set was though)

    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.

  23. Mobility
    WU x 1
    400m run

    Strength: front squat

    Wod: scaled
    Hang squat cleans (70#)
    Pike pushups
    Time: 5:51

    Finished to quick. Probably could have tried doing some scaled HSPUs.

  24. Mobility Class prior to wod

    WU X 1
    400 m run

    Strength – Practice Hang Squat Cleans 15-20-35-40-45

    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 πŸ™‚

  25. Mobility Class prior to wod

    WU X 1
    400 m run

    Strength – 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!

    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 πŸ˜‰ lol

  26. 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

  27. 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)
    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!

  28. WUx1
    Run 400m

    Strength – Push Jerk X5

    WOD: (scaled)
    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!

  29. 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!

  30. Mobility class.. Awesome job Jo!

    Mobility x 1

    DEADS x 3

    WOD Rx

    Liked this WOD.. Struggled with HSPU but was able to kip the b jezus out of them to finish! Great work 6:45!

  31. Strength: OHS with PVC pipe

    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.

  32. Mobility classe was AWESOME! Love it!

    21-15-9 reps

    Hang Squat Cleans @ 60, but had to go down to 55lbs after the first 21 πŸ™
    Push Ups with mini purple band

    Time: 9:17

    Feels GREAT to be back!! πŸ˜€
    Good job everyone tonight!
    Now… lets see how I feel Wednsday, after my first morning classe…??? lol

      1. hehe… Thanks Laura!! πŸ™‚
        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!! πŸ™‚

  33. OHS x 3: 85-90-95-100-105

    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.

  34. OHS x 5
    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 !

  35. wux2
    Bench Press X 5
    Wod From Crossfit mobile app In Red Deer
    Push up
    sit up
    13:45 Had to do half my push ups from knees

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