Strength Day!

Open Athletes – please submit your scores ASAP.

Back Squats
5×5 @ 75%

Behind the Neck Jerks
Build up to a heavy single

As of posting, Mike is sitting 10th in Canada East!
As of posting, Mike is sitting 10th in Canada East!

47 thoughts on “Strength Day!”

  1. Mobility
    WU x 2
    25 Birthday Burpees

    Back Squat x 5 (75%)
    135-135-155-155-155-155-155

    Behind the Neck Jerks

    45×5
    65×5
    95×3
    115×2
    125×1
    135×1

    Hanging on the bar for 2 mins (4 x 5 seconds rest)

  2. 25 Birthday Burpees

    Back Squat x 5 (75%)
    135-165-185-185-185-185-185

    Behind the Neck Jerks
    45×5
    95×3
    135×2
    165×2
    185×2

    Hanging on the bar for 2 mins
    Time = 2 mins

  3. Message for Steph L…..if I can get to the end of the open gym will you judge me to redo the OHS for 15.2

  4. It was a lonely 7AM-er…

    Back Squat 5 x 5 @ 205#

    BTN Push Jerks up to 185#. I think I could have went a little heavier but my back was starting to feel a little “off”.

    Thanks for the Coaching Mario! You really made it feel like I was your main priority!

  5. Awesome picture! So proud of all our CFM peeps, but just want to say “Way to go Mike” Whoot Whoot 🙂

  6. Mobility
    WU x 2
    25 Birthday Burpees for Kristen!

    Back Squat x 5 (75%)
    Warm-up 35×5
    5 sets of 5 @ 75# (with the birthday girl Kristen)

    Behind the Neck Jerks
    35×5
    45, 55, 60, 60, 70 (thanks for sharing the bar Heidi and Erika)

    Hanging on the bar for 2 mins (1min, 30sec, 5sec)

    Welcome to CFM Sara! Lots of new members at 6AM. Love it! 🙂

  7. OH, and congrats Mike. Your performance on Friday night was just amazing to watch…we could tell you had to go to a dark place to get those last reps in. Stellar job!

  8. Back Squats x5
    185-225-245-245-245-245-245

    BtN Split Jerks x1
    135-185-205-225-240 (PR)

    2 min bar hold
    (1:30ish was in a tuck position)

  9. Mobility
    WU x 2

    Back Squat x 5
    135#

    Behind the Neck Jerks
    45-65 (shoulders are tight, did mobility instead)

    Hanging on the bar for 2 mins with knees tucked, unbroken, ouchie hands lol

    Fun class Blake!

  10. WUx2
    25 Bday burpees

    Back Squats x5
    135-155-195-195-195-195-195

    BtN Split Jerks x1
    45-65-95-115-125-135

    2 min bar hold
    (1:45 was in a tuck position)

    Great work 6AM peeps!

  11. Mob and WU X2
    Fun WU with Blake!

    Back Squat x 5
    120#

    Behind the Neck Jerks
    45-65 my shoulders screamed so I stopped and did some much needed mobility.

    Hang on the bar for 2mins…LOL! 4 seconds in I was like wtf?!

    Thanks Blake for your awesomeness, I now figured out why your name comes up when I type “awesome” in FB…It’s your mad coaching skills that made that happen! 😉

  12. Mob + Wup x 1 + Wup for 15.2

    WOD: 15.2

    Rxd = 21 reps.

    Happy as last year I had 8 reps. Note to self – be well hydrated, rested, and eat well the week before. Things to work on = proper form (lock out and stay tight), keep moving.

    Thank you Steph for judging and also for the encouragement. You are fabulous 🙂

  13. Mob
    WU x2

    Redid 15.2 at Rx weight
    Thx Steph for judging!

    Group Mob

    Back Squat
    Wu 35#-55#
    5 x5 @ 115#

    Behind the Neck Jerks
    55#-65-75-85-85-85

    Cashout:
    Hanging from Bar 2 mins

  14. Mob. and WUx2 plus 25 birthday burpees for Kristen!!
    Back Squats
    5 x #45, 5 x #85, #95, #105, #105, #105, #105
    Great sharing the bar with Natacha, Bob and Matt today!!
    Behind the neck jerks
    #45-65-85-95-105, 110
    Cashout: Bar hang
    60 sec, then 10 sec, then 13 sec
    Thanks Mario!! Great class everyone!! Welcome Sarah!!

    1. OLY? No not on Mondays.. There should still be people in regular classes tonight though, get in 🙂

  15. Back Squat x 5
    2-3 reps warm up (45# x 5 – 65# x 5 – 85# x5)
    5 x 5 @ 75% (95# based in 130# 1RM)

    Behind the Neck Jerks
    45# bar x a lot of reps for practicing technique
    50# x 6 practicing technique (pop hips on the way up!)
    55# x 3 – 60# x 1 – 65# x 1 – 70# x 1 (ran out of time, but happy with what I did)

    Cashout: 2 min Hanging Out at the Bar
    1 min + 40 seconds (was going for 45s on the second hang, but my hands hurt and let go!)

  16. Fun little game of basketball

    Back squat 5×125# felt heavy today
    Need to work on getting out of the bottom faster

    BTN Jerk. Worked to 85#
    Need to shorten my dip so I don’t lean then land forward.

    2min hanging from bar- did with knee tuck. Got about 1:40 total. It’s hard to let go the bar even when you want to!
    Thanks for the great class Kevin. Was looking forward to this all day

  17. WU x 1 + 25 B Day burpees for Kristan. 🙂

    Back is acting up a bit 🙁 so skipped the back squats in favor of stretching glutes & hammies.

    BtN Jerks: 55-65-70-80-95

    2 min bar hang. I dropped off so many times, I couldn’t keep track. I think i had 1 minute (+/-) accumulated.

    Love today’s pic. The determination in everyone’s faces is intense.

  18. – Mob
    – WUx2 (6 consecutive strict pull ups = PR 😀 )
    – Group mob

    Back squat x5…
    95-135-175x5x5

    Behind the neck jerk:
    45×5-95×3-115×2-125×2-125x1x3 (thanks for the landing tip Chantal, it helped!)

    – Hung out with Tom for 2 minutes

  19. New stretch in group wod
    “Fun” warmup game

    75% Back squats with Ang
    115-125- then 5r x 4s @ 145#
    Still need to work on where my feet are.

    1. And knees up hanging from the bar 1:45 when my hands actually released on their own

  20. mob wux2
    25 B burpees
    back squat
    135×5 155×5 195×5 185×15 185×5 185×5
    behind the neck Jerk
    45×5 65×3 95×3 115×2 125×1
    cash out in 2 min
    knee tuck
    time 1:20

  21. Back Squat

    2 or 3 sets to build to 75%
    25-35-45#
    5 x45#

    WOD

    behind the neck jerks

    build to heavy single

    # 35-45-50-55-60-65-70-75

    cashout in 2 minutes

    knee tuck

    time : 24 very broken seconds lol

  22. Back Squats
    5×5 @ 75%
    95-135-155#x5 then 165# 5×5
    Thanks for sharing the bar Tom!

    Behind the Neck Jerks
    Build up to a heavy single

    opted to scale to regular split jerks with just the bar because of my shoulder and worked on technique

    Cash out: accumulate as much time in a hang as possible in 2 minutes…was dropping every 20-30 seconds…need to be doing this A LOT more, huge weakness.

    Fun strength day, thanks Chantal!

  23. WU x 2

    Back Squats x5 @ 75%

    95-135-212.5-212.5-212.5-212.5-212.5

    BtN Split Jerks x1

    95# & 105# x 3 WU

    135-145-155

    Wrist said no to bar hold.

  24. 25 happy bday burpees!!

    Back squats
    5x 45-95-115-125(3)

    Btn jerks
    45-65-85-95-95

    Knee raise hold on bar
    60 sec, 30 sec, 15 sec

  25. WU x 2

    Back Squat x 5 @ 225#

    Behind the Neck Jerks
    135×5
    155×3
    185×2
    205×1
    220×1 – my max regular push jerk is 215#

    Hanging on the bar for 2 mins with tuck position (3 x 5 seconds rest)

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro