The guy must be thinking: “Man, I’m just too fit!”
Michelle
Mobility
WUx2
WOD as rx’d (don’t get to say this very often 🙂 : 56
Kevin, the techique refresher, as well as the sidelines coaching during the rowing really helped. I don’t have the signature rowing cough I usually get. So, thanks 🙂
Kevin
Thanks for putting the advice to good use.
It’s amazing when you stop worrying about the clock and focus on form, everything falls into place.
The sign above our door is there for a reason: Mechanics, Consistency, then Intensity.
Heather S
Mobility
WU x 2: 10 squats
10 shoulder press (45#)
10 good mornings (45#)
samson stretches
WOD : Rowing Analysis
In 6 minutes
row 750m. with the remaining time, as many reps as possible of overhead walking lunges.
Score Total Lunges: 36
800m run
What a great morning to be up and at the gym!
As usual I loved the rowing. Also informative to see how my form started to fall apart as I approached the last 100 m and had to really focus on legs-hips-arms-arms-hips-legs to get it right!
Feel free to repeat this WOD as often as possible 🙂
Josh
Mobility
WU x 2:
10 squats (45#)
10 shoulder press (45#)
10 good mornings (45#)
samson stretches
WOD : Rowing Analysis
In 6 minutes row 750m
With the remaining time, AMRAP overhead walking lunges 45#
Score Total Lunges: 28 reps @ 45#
Jamie
Mobilty
WU x 2
WOD – Rowing Analysis
Row 750m and AMRAP of Overhead Walking Lunges (45#) in 6 mins
72 Lunges
That’s the hardest I have pushed myself at CF in a while, it felt really good.
great work 4:15 class, Krista very awesome job! You made me push harder!
Sarah
Mobility
WU x 2:
10 squat
10 shoulder press (45#)
10 good mornings
samson stretches
WOD : Rowing Analysis
In 6 minutes row 750m
With the remaining time, AMRAP overhead walking lunges #
Total: 42 lunges
Yikes that was way harder then I thought it would be!! I have a feeling my legs are going to be sore tomorrow!
Sarah
Oops I used 10# for the lunges
Chris
Mobility
WU x 2:
10 squat
10 shoulder press (45#)
10 good mornings (45#)
samson stretches
WOD : Rowing Analysis
In 6 minutes row 750m
With the remaining time, AMRAP overhead walking lunges 45 #
Total: 58
If I hadn’t stopped half way through to talk to my new bff I might have been able to get a few more reps in! Thanks for letting me know Jeff! Awesome rowing pointers Kevin!! Thanks!
Jeff S
Nice job Chris, even with the break to come over to chat!! Lol
Krista
Mob
WU x2 10 each squat, shoulder press @ 35#, good mornings @ 35#, Samson stretch
WOD Rx 58 reps
Row is weak, kills me, haven’t had a FRAN COUGH in a long time!! Thanks for the tips and help on row technique Kevin trying to break my poor inefficient habits.
Great partnering up Elissa, always fun 🙂
Had fun trying jumping bar muscle ups on 6’6″ bar w 12″ box on a 25# plate…gee quite the set up haha So close but didn’t get it tonight…will definitely keep trying!! Elissa your definitely trying with me next time!!
Jeff S
Great job krista.. Awesome job Rx
Lora
Nice work! That’s a great score 🙂
Chantal G
Mobility
WU x 2
10 each
– Squats
– Shoulder press at 35lbs
– Good am
– Samson stretch
WOD
Rowing Analysis in 6 minutes
750m then AMRAP of lunges with 25lbs
Total score : 37
My throat was burning like crazy !!! I was still coughing an hour after this WOD haha ! It was fun 🙂
Thanks Mario for the skipping rope ! No more singles for me 😀
Lora
You did AWESOME with that 25# plate! Way to go!!
Jeff S
Great job Chantal, you did the wod Rx thats a huge accomplishment!!
Chantal G
Thank you guys, that’s so nice ! You did amazing too wow !!! And thanks for your constant cheers, it really helps 😀
Jeff S
1xmob
2xWU
Row training..
WOD..
2:35 row 750 m
overhead lunges at 45 with remaining time
78. That’s gonna hurt tomorrow! 🙂
Great job 6:30 crew!! Thanks for the support at the end!! :))
Lora
78 reps?! That’s awesome!! Have fun walking tomorrow…
Chris
Great job for an old man. Those knees will be sore tomorrow!
Jeff S
Tomorrow? They’re sore now! Lol
Jeff S
Oh ya and F you too old timer!! Lol
Corinna
Your lunges were freaking amazing Jeff! They were so fast and you did not skip a beat. Great job buddy!
Lora
Mobility
WU x 2: 10 squats/10 shoulder press/10 good mornings/samson stretch
Rowing instruction and tips
WOD
In 6 minutes:
Row 750m
With remaining time AMRAP OH walking lunges @45#
Total = 49 (and 1/2)
Now I have a nice “fran cough”…
Lora
Did this WOD in Mar 2011 and had 58 reps with 25# plate…so I will take this as an improvement 🙂
Jeff S
Awesome job at 45 lbs!! 🙂 And just so you know, there are no 1/2 reps!! Lol
Lora
I’m sooooo claiming that half rep….LOL
Chris
Good job Lora how to work hard
Corinna
You killed this one tonight Lora. Your lunges were steady and your row was amazing as usual! Good work!
Corinna
WU
WOD with 45 lb plate.
37 reps. I almost shit in my pants when Kevin told me that I was using the 45 lb plate, but I have to admit it felt pretty empowering walking with that weight over my head!
Great job teaching tonight Jeff!
Lora
Great job tonight Corinna. You set the bar with the 45# plate (damn you….LOL)
Jeff S
Great job for both you and Lora stepping out of your comfort zone with the 45# .. Awesome! And thanks for the compliment on teaching! 🙂 really enjoying this so far!
Gillyon
U are amazing!
Corinna
You are amazing yourself there girlie! Congrats on your 3 rounds of pullups!
Frank
WU x 2: 10 squats
10 shoulder press (45#)
10 good mornings (45#)
samson stretches
WOD : Rowing Analysis
In 6 minutes
row 750m. with the remaining time, as many reps as possible of overhead walking lunges.
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…
Mobility
WU x 2: 10 squats, 10 shoulder press, 10 good mornings, samson stretches
WOD
In 6 minutes, row 750m.
With the remaining time, as many reps as possible of overhead walking lunges.
Total: 41 reps / overhead walking lunges
Mobility
WUx2
WOD: 61
Small improvement on the rowing. Thanks for going over good technique.
Mobility
WU x 2: 10 squats, 10 shoulder press, 10 good mornings, samson stretches
WOD
In 6 minutes, row 750m.
With the remaining time, as many reps as possible of overhead walking lunges.
Total: 37 reps / overhead walking lunges #10 Plate
Thanks for the Rowing Technique Tips Kevin!! 🙂
Forgot to say Thanks Pat for the Extra Push it really did help 🙂
Mobility
WU x 2: 10 squats
10 shoulder press (45#)
10 good mornings (45#)
samson stretches
WOD : Rowing Analysis
In 6 minutes
row 750m. with the remaining time, as many reps as possible of overhead walking lunges.
Score Total Lunges: 50 reps @ 45# same as nov 24/11
Mobility
WU x 2: 10 squats
10 shoulder press (35#)
10 good mornings (35#)
samson stretches
WOD : Rowing Analysis
In 6 minutes
row 750m. with the remaining time, as many reps as possible of overhead walking lunges.
Score Total Lunges: 29 reps @ 25# on nov 24/11 I did 34reps @ 10# still need to work on my rowing and lunges are still a goat.
Mobility
WU x 2: 10 squats, 10 shoulder press, 10 good mornings, samson stretches
WOD
In 6 minutes, row 750m.
With the remaining time, as many reps as possible of overhead walking lunges.
Total: 52 reps @ 25#
Legs-hips-arms-arms hips legs- I’ll be singing that ALL day!
Mobility
WU x 2: 10 squats, 10 shoulder press, 10 good mornings, samson stretches
WOD @ Rx 🙂
Total Lunges: 64
PR, as last time I did 10# and 52 lunges. 12 more lunges and 15# more 🙂
Good work to everyone this morning at 6am!!!
Good Job Shannon!! 🙂 Nice PR
Great PR!
Wow…what do you eat for breakfast? You are killing the WODs lately!
Good Job Shannon!! ;)!!
Wicked score! 🙂
Mobility
WU x 2: 10 squats, 10 shoulder press, 10 good mornings, samson stretches
WOD rx’d: 54
Rowing needs work.
The “terrible form” video makes me LOL
The guy must be thinking: “Man, I’m just too fit!”
Mobility
WUx2
WOD as rx’d (don’t get to say this very often 🙂 : 56
Kevin, the techique refresher, as well as the sidelines coaching during the rowing really helped. I don’t have the signature rowing cough I usually get. So, thanks 🙂
Thanks for putting the advice to good use.
It’s amazing when you stop worrying about the clock and focus on form, everything falls into place.
The sign above our door is there for a reason: Mechanics, Consistency, then Intensity.
Mobility
WU x 2: 10 squats
10 shoulder press (45#)
10 good mornings (45#)
samson stretches
WOD : Rowing Analysis
In 6 minutes
row 750m. with the remaining time, as many reps as possible of overhead walking lunges.
Score Total Lunges: 36
800m run
What a great morning to be up and at the gym!
As usual I loved the rowing. Also informative to see how my form started to fall apart as I approached the last 100 m and had to really focus on legs-hips-arms-arms-hips-legs to get it right!
Feel free to repeat this WOD as often as possible 🙂
Mobility
WU x 2:
10 squats (45#)
10 shoulder press (45#)
10 good mornings (45#)
samson stretches
WOD : Rowing Analysis
In 6 minutes row 750m
With the remaining time, AMRAP overhead walking lunges 45#
Score Total Lunges: 28 reps @ 45#
Mobilty
WU x 2
WOD – Rowing Analysis
Row 750m and AMRAP of Overhead Walking Lunges (45#) in 6 mins
72 Lunges
That’s the hardest I have pushed myself at CF in a while, it felt really good.
Nice score, you did great!
That is a ridiculously good score 🙂
Crazy Amazing!! 🙂
Beast mode! Good job buddy!
Wow buddy, nice score!
amazing score Jamie!! U are some hardcore boy!
AWESOME Jamie! There must have been some grunts doing this one! lol!!
haha! the famous Jamie grunt. I deff. let out a few grunts myself today! teeehee
Awesome video with great drills to make corrections!
http://www.youtube.com/watch?v=oP6OR-G7AxM
Mobility and warmup
WOD – 43 reps. Gosh my rowing needs work. No cracked rib this time…so I guess that is an improvement.
3 rounds of 10 pull ups just because I can do them again. 🙂
I can’t wait to get there! 🙂 so exciting!!!
WOD rx’d: 49 reps.
My diet & water intake from this week was very evident today; I got 3 reps less than last time.
Mobility and WU X 2 @ 35#
WOD – 1st time as Rx’d!! Very pleased about that.
33 – 25# Lunges
Love the rowing, it’s going to be great to apply the technique out on the water next weekend!
Wu as prescribed.
Score 46 @ 10 compared to 34 a year ago in March. 🙂
WOD Rx’d
47 Lunges!!
Goob Job 6am crew :)!!
Mobility + Warmup (Squat, Press, GM)
WOD:
In 6 minutes, row 750m.
With the remaining time, as many reps as possible of 45# OH Walking Lunges.
53 Lunges.
Same score as November but used 25# plate then so I am happy with the improvement!
Squeezed 3 MUs in but my DUs were still dismal.
GREAT JOB 4:15 CREW!
WU x @ @ 45#
WOD as Rx’d – 50 Lunges
Nice work Jeff..
Mob, WUx2
WOD Rx = 57 reps (45#) … rowing done around 2:53
Was fun! Good job guys!
Mobility
WUX2 + 30 K2E
WOD as RX – 50 lunges
great work 4:15 class, Krista very awesome job! You made me push harder!
Mobility
WU x 2:
10 squat
10 shoulder press (45#)
10 good mornings
samson stretches
WOD : Rowing Analysis
In 6 minutes row 750m
With the remaining time, AMRAP overhead walking lunges #
Total: 42 lunges
Yikes that was way harder then I thought it would be!! I have a feeling my legs are going to be sore tomorrow!
Oops I used 10# for the lunges
Mobility
WU x 2:
10 squat
10 shoulder press (45#)
10 good mornings (45#)
samson stretches
WOD : Rowing Analysis
In 6 minutes row 750m
With the remaining time, AMRAP overhead walking lunges 45 #
Total: 58
If I hadn’t stopped half way through to talk to my new bff I might have been able to get a few more reps in! Thanks for letting me know Jeff! Awesome rowing pointers Kevin!! Thanks!
Nice job Chris, even with the break to come over to chat!! Lol
Mob
WU x2 10 each squat, shoulder press @ 35#, good mornings @ 35#, Samson stretch
WOD Rx 58 reps
Row is weak, kills me, haven’t had a FRAN COUGH in a long time!! Thanks for the tips and help on row technique Kevin trying to break my poor inefficient habits.
Great partnering up Elissa, always fun 🙂
Had fun trying jumping bar muscle ups on 6’6″ bar w 12″ box on a 25# plate…gee quite the set up haha So close but didn’t get it tonight…will definitely keep trying!! Elissa your definitely trying with me next time!!
Great job krista.. Awesome job Rx
Nice work! That’s a great score 🙂
Mobility
WU x 2
10 each
– Squats
– Shoulder press at 35lbs
– Good am
– Samson stretch
WOD
Rowing Analysis in 6 minutes
750m then AMRAP of lunges with 25lbs
Total score : 37
My throat was burning like crazy !!! I was still coughing an hour after this WOD haha ! It was fun 🙂
Thanks Mario for the skipping rope ! No more singles for me 😀
You did AWESOME with that 25# plate! Way to go!!
Great job Chantal, you did the wod Rx thats a huge accomplishment!!
Thank you guys, that’s so nice ! You did amazing too wow !!! And thanks for your constant cheers, it really helps 😀
1xmob
2xWU
Row training..
WOD..
2:35 row 750 m
overhead lunges at 45 with remaining time
78. That’s gonna hurt tomorrow! 🙂
Great job 6:30 crew!! Thanks for the support at the end!! :))
78 reps?! That’s awesome!! Have fun walking tomorrow…
Great job for an old man. Those knees will be sore tomorrow!
Tomorrow? They’re sore now! Lol
Oh ya and F you too old timer!! Lol
Your lunges were freaking amazing Jeff! They were so fast and you did not skip a beat. Great job buddy!
Mobility
WU x 2: 10 squats/10 shoulder press/10 good mornings/samson stretch
Rowing instruction and tips
WOD
In 6 minutes:
Row 750m
With remaining time AMRAP OH walking lunges @45#
Total = 49 (and 1/2)
Now I have a nice “fran cough”…
Did this WOD in Mar 2011 and had 58 reps with 25# plate…so I will take this as an improvement 🙂
Awesome job at 45 lbs!! 🙂 And just so you know, there are no 1/2 reps!! Lol
I’m sooooo claiming that half rep….LOL
Good job Lora how to work hard
You killed this one tonight Lora. Your lunges were steady and your row was amazing as usual! Good work!
WU
WOD with 45 lb plate.
37 reps. I almost shit in my pants when Kevin told me that I was using the 45 lb plate, but I have to admit it felt pretty empowering walking with that weight over my head!
Great job teaching tonight Jeff!
Great job tonight Corinna. You set the bar with the 45# plate (damn you….LOL)
Great job for both you and Lora stepping out of your comfort zone with the 45# .. Awesome! And thanks for the compliment on teaching! 🙂 really enjoying this so far!
U are amazing!
You are amazing yourself there girlie! Congrats on your 3 rounds of pullups!
WU x 2: 10 squats
10 shoulder press (45#)
10 good mornings (45#)
samson stretches
WOD : Rowing Analysis
In 6 minutes
row 750m. with the remaining time, as many reps as possible of overhead walking lunges.
Score Total Lunges: 49 reps @ 45#