Congratulations to Blake, Marcel and Shane for completing their Level 2 course this weekend. This was a heavily engaged course where they led individuals and small groups, received loads of feedback, and have a better understanding of the nuances of coaching.
I personally look forward to being coached by them this week, as should you.
OHS x3
5 sets @ 65% or 3RM
‘Josh’
21 Overhead Squats (95/65#/50%)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
Compare to Aug.17/15
Please cancel my 6.
Wu & mob
Group warmup x3
Run 50ft, 10 wb #16, 10 hrpu
OHS x3
5 sets @ 65% or 3RM
#55-65-75-85-95
‘Josh’
21 Overhead Squats (65#/50%)
42 Pullups (scaled to ring rows)
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
Time 9:02
Thanks Kevin. Felt good to be back a little ways to go to catch up!
Good to see you back in the gym Greg…see you Thursday morning.
Thanks Mark. Went light today but felt good. Will work back into the routine slowly.
Group warmup
OHS x3
5 sets @ 65% or 3RM
#95wu 120-120-120-120-120
‘Josh’ @ #85
Time 12:17
Met my goal, I showed up.
You did a great job this morning trent.
OG
Mash up of mobility, strict press, KB strict press, KB sumo deadlifts, goblet squat to box, planks, DU’s, single leg DL KB each hand, 1 mile run.
I hurt my back ~3 weeks ago, thought I was fine so I went back to wods as usual. I didn’t take it easy or take rest day. At all. Then 2 weeks ago I really hurt my back. I couldn’t even pick up a bar bell from the floor. *insert all the swear words*.
I’ve been taking it easy since. Only going to the gym every second day and upping my mobility game. Moral of the story: rest is important and so is listening to your body. Suck up your ego. Yes you ‘can’ lift a weight or do a movement, but some days you need to scale because of how you feel that day. Do it.
Sincerely, your friendly neighbourhood Physio AKA Shittiest patient ever.
Oh sorry to hear this Vanessa.Hard lesson to learn, I’ve learned it before too. I hope you heal up quickly!
Hi Vanessa, I hear what you are saying. Hard to sit down when you mentally feel like going but your body is telling you no. Good luck on your recovery I know you will come back stronger than before.
Thanks Greg!
I hear you on the back injuries. If your ego gets in the way of listening to your injuries, your injuries will beat your ego down until you do. I’m unsure if it is a necessary evil, but I no longer rush back into things after an injury or extended away times because of the those experiences.
Thanks for rolling me out.
Anytime! Same to you!
Congratz guys!!!
OHS x3
5 sets @ 65% or 3RM
65-85-85-85-85-85
‘Josh’
21 Overhead Squats (95/65#/50%) 75
42 Pullups – Ring Rows 10-7-7-5-5-3s
15 Overhead Squats
30 Pullups 7-5-5-3s-2s
9 Overhead Squats
18 Pullups 3s
9:39
Welcome back Anthony 😉
Thanks for the pointers Kevin!
Group Mob + WU
WOD: Josh
Rx’d: Time 9:53
I have to say, this is probably one of the easier Hero wods this month. I was having issues with my calluses but overall it went pretty well…. for once :D. So much so I let, VeeCee convince me to run the loop with her, that however was rough. I asked “you won’t run fast right?”… pfft.. whatever lady 🙂
🙂 Thanks for joining! We just missed the down pour!
Color me disappointed! 😀
OHS x3
5 sets @ 85#
WOD “Josh” Rx
time = 8:40
Yay PR of 50 seconds from 2014. I’ve been taking things easy all summer it’s nice to see a PR 🙂 Thanks Kevin!
So fast!!! Awesome job!
Thanks John! Nice work yourself!
Taking it easy AND getting a PR?! WOW
oHs. They all hurt because I have the worst squat and shoulder mobility in the existence of crossfit even doing it this long. But
X5
65
85
85
85
85
And josh
In 8:24
I also agree it was nice to see Anthony back…… But then he talked 😋 Good job Sandra putting up with all the banter
My goal is too be mobile enough to make these OHS look less ugly than they currently look
If mobility is a weakness, spend some extra time working on it — it’s the only way it will improve.
OHS 3RM
35-45-55-65-75-80×2 reps
Apparently I DID test it in June but I got a 10lb PR since then.
‘Josh’
21 Overhead Squats (50%) 40lb
42 Ring rows
15 Overhead Squats
30 Ring rows
9 Overhead Squats
18 Ring rows
8:01
Also, last time I did this in 2014 I used 20lb and finished in 13:02. I’ve certainly come a long way 🙂
Awesome work Hannah! You have definitely come a long way and it’s always fun seeing what you’ll conquer next😉 Keep you the amazing work.
Have you ever!
Mob, group WU (this was fun, and definitely challenging), group mob
OHS review
OHS x3
(WU 35-65-75) 85×5
WOD – Josh
21 OHS 65#
42 ring rows
15 OHS
30 ring rows
9 OHS
18 ring rows
Time – 9:54
Oof. Shoulder/trap killer!
Warmup. LOVED this variation. Heart rate was up.
OHS x 3
25-55-65-75
First time EVER that those felt good. I know I have more in me, just need to master the push jerk from the back
WOD @55lbs
10:38
So happy with this WOD. OHS felt great and only broke up the 21s (twice). Thanks for the feedback and tips Kevin.
Great woding with you Terry!
Killed it!
Hooray for progress!
Glad to hear it Gil, OHS take a lot of time to get comfortable for many, I was in that camp for a long time. Attacking shoulder blades with a LAX ball for an extended period of time finally worked for me.
OHS x3
5 sets @ 65% or 3RM
35-45 WU 55# 5 times
‘Josh’
21 Overhead Squats (35#)
42 Pullups (ring rows)
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
8:27 last year 11:47
Geez, that’s kind of a big PR!
Big PR well done Janet.
Wow! Nice pr!!
Mob Group WU
OHS x3
5 sets @ 65% or 3RM
35-45-55-65-70#
All felt good, able to snatch well and felt I had good speed.
‘Josh’
21 Overhead Squats (45#)
42 Pullups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pullups
Time: 9:58 …
Thanks for the class Kevin!
Your squats looked solid today!
Thanks a bunch!
Mob
Group Mob & WU
OHS x3
WU @ 35 & 45#
5 sets @ 50#
JOSH 15 mins
21 OHS(45#)(broke up 12-9)
42 RingRows (17-15-10)
15 OHS (9-6)
30 RingRows (15-10-5)
9 OHS (9)
18 RingRows (10-8)
Time: 7.52
(48 sec PR from 2015)
OHS:
5 sets of 3 @ 95#
WOD : 9:17 with 65# and ring rows.
Fun class with lots of trainers… Nowhere to hide! 🙂
Merci Coach Chantale!
OHS 3RM
#85-95-105-115-125
Time was up. They still felt good but I need to build up my weight and not do too much too soon!
‘Josh’
21 Overhead Squats (65#)
42 Pullups (scaled to ring rows)
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
Time 9:28
I managed all the OHS unbroken but not so much on my ugly ass ring rows.
Ugly Ass Ring Rows…I am not familiar with this movement.
I’m familiar with ugly ass ring rows. They made an appearance on my set of rings too!
I think the ugly ass ring rows might be contagious!
Ohs x3
135-135-135-135-155
From the ground
Josh rx 8:43
This was my 200th class with cfm ,pretty happy to make that milestone .
Awesome! Thanks for keeping me on pace 😊
Congrats on 200 classes!
We had an amazing weekend comma lots of learning can’t wait to put it all to good use.
Group warm-up and Mobility fun warm-up.
Overhead squats x 5 (light due to shoulder)
45/95/115 x 5 sets
Wod ” Josh ”
RX’D 5:38
28 sec pr!!! Woohoo
Thanks for the class Chantal and great work everyone.
I’m sure your shoulders are feeling the weekend, I know mine are. Congrats on the PR.
That was crazy fast!
Congrats coach Marcel, Blake and Shane!
OHS x3
5 sets @ 65% or 3RM
35# – 40# – 40# – 40# – 40#
‘Josh’
21 Overhead Squats (50% = 30#)
42 Pullups (ring rows)
15 Overhead Squats @ 30#
30 Pullups (ring rows)
9 Overhead Squats @ 30#
18 Pullups (ring rows)
Time: 10:39
5# PR on OHS from June – 65×3
Managed one at 70#….then all of the sudden I was on my ass on the floor.
Josh
21 Overhead Squats (50%) 35#
42 Ring rows
15 Overhead Squats
30 Ring rows
9 Overhead Squats
18 Ring rows
9:04
Those ring rows were rough! OHS felt pretty good, first set I did 14 and 7, the rest unbroken.
MOB
Group WU – 3 rds
50′ Run
10 WB 20#
10 HRPU
18 Min OHS
5×45#, 5×65#, 5×75#, back to 5×45#, 3×5 @ 65#
JOSH
For time
21-15-9
OHS @ 65# (scaled from 95#)
Pull ups (scaled from 42-30-18)
9:15
Still new to this CF thing and this was my first time EVER doing OHS for more tha couple reps. A lot to work on
Did this on Sept 1 Open Gym
Used 75# and ring rows – 8:17 (2:53 PR over 2014)
OHS x3
5 sets @ 65% or 3RM
35# – 40# – 50# – 50# – 55#
‘Josh’
21 Overhead Squats (50% = 40#)
42 Pullups (ring rows)
15 Overhead Squats @ 40#
30 Pullups (ring rows)
9 Overhead Squats @ 40#
18 Pullups (ring rows)
Time: 10:43
WUx1
Group warmup
OHS x3
5 sets @ 65% or 3RM
#95wu 105-105-105-105-105
‘Josh’ @ #85
Time 9:12
PR
Ohs x3
25-30-35-40#
Wod Josh
21 front squats 40#
42 ring rows
15 front squats
30 ring rows
9 front squats
18 ring rows
Time: 9:34