Top trainers!

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

L2cert

59 thoughts on “Top trainers!”

  1. 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!

  2. Group warmup

    OHS x3
    5 sets @ 65% or 3RM
    #95wu 120-120-120-120-120

    β€˜Josh’ @ #85
    Time 12:17

    Met my goal, I showed up.

  3. 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.

    1. 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.

    2. 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.

  4. Congratz guys!!!

    OHS x3
    5 sets @ 65% or 3RM
    65-85-85-85-85-85

    β€˜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 πŸ˜‰
    Thanks for the pointers Kevin!

  5. 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 πŸ™‚

  6. 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 πŸ™‚ Thanks Kevin!

  7. 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 πŸ˜‹ 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

    1. If mobility is a weakness, spend some extra time working on it — it’s the only way it will improve.

  8. 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.

    β€˜Josh’
    21 Overhead Squats (50%) 40lb
    42 Ring rows
    15 Overhead Squats
    30 Ring rows
    9 Overhead Squats
    18 Ring rows

    8:01

    1. Also, last time I did this in 2014 I used 20lb and finished in 13:02. I’ve certainly come a long way πŸ™‚

      1. Awesome work Hannah! You have definitely come a long way and it’s always fun seeing what you’ll conquer nextπŸ˜‰ Keep you the amazing work.

  9. 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!

  10. 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!

    1. 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.

  11. 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

  12. 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!

  13. 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)

  14. OHS:
    5 sets of 3 @ 95#

    WOD : 9:17 with 65# and ring rows.

    Fun class with lots of trainers… Nowhere to hide! πŸ™‚

    Merci Coach Chantale!

  15. 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.

  16. 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 .

  17. 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.

  18. 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

  19. 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.

  20. 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

  21. OHS x3
    5 sets @ 65% or 3RM
    35# – 40# – 50# – 50# – 55#
    β€˜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

  22. 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

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