Athletes – remember to sign up in Zenplanner for tomorrow by 8pm tonight.
Judges – Please let me know if you CANNOT make it. Thanks!
Weighted Dips
5×3 reps
Weighted Situps
3×10 reps
80m Sandbag Farmer Carry x3
Extra time? Work on a goat.
Strength Day
Happy 14.4 announcement day! π
Happy 14.4 announcement day everyone! I just want to say that reading Kevin’s recent post, seeing all the epic pictures and learning about all of your pr’s and tremendous work is so inspiring and rally making me miss all of Of you very much. Since I’ve been here I have gone to several gyms and cannot come close to finding the feel of CFM, wether it being for the coaching, the great workouts or the warmth of the members. Seriously! Keep up the great work guys and keep posting all to your updates! I hope your Thursday isn’t as wet and muggy as here, that being said it was supposed to snow 10 cm and all we had was rain so that’s a good sign that winter is almost done!
Let’s see what 14.4 has in store for us! What are you guys thinking or what would you like to see? Kevin I hope Castro did t misinform you again π
Always great to hear from you Maryno!!
We miss you and hope all is well!
Miss your presence and smiling face at the gym Marie-Noelle. Hope you can visit soon.
Hey Marie! Good to hear from you!
MarieNo I miss your energy at CFM so much. You are a fabulous coach. Come visit soon…?!
We miss you!!! I wish you could visit – I’d LOVE to see you kill these Open WODs. π
Wow… found this nice(?) prediction for 14.4….
AMRAP 15
60 T2B
60 WB
30 C&J (135/95)
30 MU
Could be possible I suppose… π
Me thinks it will be longer…. did you see Castro’s video ‘hint’ …. he was putting wood in a wood CHIPPER. Just saying.
Agreed, could go longer… but this one is a chipper for most. I dont think I’d make it through the whole round, personally.
I suppose… didn’t think about the amount of reps!
Still working on trying to get one MU, let alone not sure I could make it through the full round once in 15 min. ohh me thinks I be a bit timid of this – just need to spin the nerves to a positive energy instead of a scared one
AMRAP 16-20min
50 Wall Balls
50 Cleans
50 T2B
50 Muscle-ups
Yes!
Is the game weight for females for the wallballs 14lbs?
Yes. 9 feet, usually.
Thank you
Close prediction!!! oh boy…
A) I think Kevin’s suggestion might be a possibility. (17-20 min AMRAP 50 wall balls/50 something something/50 T2B/50 MU)
B) This was a MAGICAL DAY for me at CFM, like I haven’t had in a really long time.
Mobility
WU x2 – Did pullups with only blue, and pushups slow and strict from toes…and they felt EASY?!? Who knew that dropping a bit of body fat would make such an insane difference?
Strength Day
Weighted Dips – scaled to assisted dips…and I did them!! I really thought they would be completely out of my grasp, but I did 2 full rounds standing, and 1 partial round (3 reps) on the 12″ box.
Weighted Situps x 10
35 – 45 (4) – 40
It’s still holding the press that is killing me here, the situp part was totally fine. I can’t wait until I get more solid shoulder strength.
80m sandbag farmers carry
37 sec (overhand grip) 31 sec (underhand grip) 45 sec (totally lost my stupid grip)
Awesome day for you – way to go!
This was supposed to be a rest day/I got a lot to do at home… but this looks like a good one! Signing up for this evening π
Can’t stay away from the gym… a good problem to have?
Strength day!
Warm up & mobility (2x)
I’m still on the Paralette dips and trying to get a hold! SLOWLY improving lol
Weighted situp
10(15#), 10(35#), 10(45#)
80m sandbag farmer carry
34seconds , 32 seconds, 38 seconds!
I attempted my very first pull-up today …. Used a blue and black band and managed to get 1! Wooohooo! Hahaha – thanks for the help today Coach Mario!
haha good job on your pullup Alyson! Keep working on your ring rows (get vertical, make them hard!) and you’ll be up on the bar doing pullups in your wods in no time π
or get “horizontal” even…
Great to see all your progress Alyson!
LOL!!! Yes horizontal – I wonder how many times I have said vertical by mistake?
You can’t say your ‘still’ on the paralette dips. Everyone is ‘still’ somewhere at somepoint trying to improve. The fact that you are doing paralette dips is awesome! Keep working hard!
Love your positivity Chantal.
Is anyone going to be at the box tonight for 14.4 ?
Weighted paralette dips
BW-BW-20#-40#
Weighted sit ups(one arm)X10
20#Kb-30#Kb-35#Kb
80m Sand bag farmer carry
23 sec-21sec-19sec
MOB+WU(2x)
Weighted Dips
#20 vest for 5 sets of 3
Weighted Situps
10-10-10
#35-#55-#65
80m Sand Bag farmer carry
24-21-20sec.
MOB+WUx1
Weighted Dips
assisted on on a box.
5x3reps
Weighted Situps
10-10-10
35-40-45×4
hit a wall at 45. It was actually very funny!
80m Sand Bag farmer carry
33-35-35
Mob
WUx2
Group Mob
Negative Dips
5 x 3 reps
Weighted Situps
3 x 10 reps
15-25-35
80m sandbag farmers carry
34-36-36
Fun class!
Fun sharing the bar with you π
Now that 14.4 is up I’m glad (sorta) for all the miles I rowed last summer because I couldn’t run!! Elba, looks like we’ve got that part covered
Thanks Valerie! You too π Thanks for the tips!