Happy with the 3×385, wasnt too sure about it… but couldnt get a 1% PR… oh well. Now I know where I stand.
WOD Rx = 3:41 (PR, 1:21) β …was pure cardio & leg endurance. HPC not an issue, no low back probs even after DL.
EMOTM 5 min Toes-2-Bar = 50 = 5×10 (PR 2 reps) β … really rough near end. Try 5×11 next.
Great sunday… 4 PRs out of 5 attempts on various stuff. I will gladly take it. Good job everyone. Sorry for thinking I was 10 mins ahead of time on the strenght. Thanks Jeff for opening up the box.
Deadlift 5x
135-185-205-235 (no pain, but back still very weak)
WOD Rx: 3:11
Only 24sec PR from Jan 2010, but I was using the “Games Standards” today (stand up on the box before jumping off)
Mario
Fast! Nice work Pat!
Amanda
Strength: Split jerks
5x 65-75-85-90-100
WOD RX’d: 4:11
1:03 pr from 2 years ago + 10lbs. I’ll take it. Love this wod. π
Mario
Good on the PR!
Lora
YAY Amanda! Congrats on your PR!
Laura K
Nice work Amanda.
Chris
Nice pr way to go
Maria
Member Challenge
Squat Hold = 5:01
Strength DL x 5
95-115-125-135-145
WOD Rx’d
time = 4:44
Happy with my time. Box Jumps are improving! I like these fast ones!
Oh and I liked watching Jeff beat my time on the squat hold, after he made fun of me for walking funny lol Good job Jeff!
jeff
oh my reign was short lived Maria, Gerry proceeded to smoke my time just minutes after! lol.. not I’m walking funny for nothing! π
jeff
*now
Maria
Way to go Gerry!
Corinna
WU
Strength: 5-10-15-10-5
Strength: HPC’S x 3
65-85-95-115-125-135-145- 150(fail)
HPC’S 65lbs
Box Jumps 20′ Game Standards
3:35 No PR, but I am just happy to be able to work out today.
Practiced HSPU’S and false grip. Thanks for the tips Lora and Jeff!
Lora
Mobility
WU x 1
Extra calf/ankle/hip mobility with barbell calf-smash and ankle/hip mob with bands
Strength: Cleans (x3)
95(10)-95(x5 for form)-115-125-135-145 (PR reps)
WOD as Rx
5-10-15-10-5
Hang Power Cleans @ 65#
Box jumps 20″
Time = 3:38
I started Crossfit in Feb 2011 and this was my 2nd WOD ever! Then, I did it in 6:11 with 55# HPC and an 18″ box. Its fun to look that far back and compare π
Great pic Jack and Trent
mobilitiy
wu x 2
strength deadlift
135, 225, 275, 315, 365 x5
WOD 5-10-15-10-5
HPC’S @ 115
Box Jumps @ 24, game standards
3:21
Fun Wod need to work on box jumps still though.
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…
Midnight WOD @ work
Mobility.
For time:
50 Clapping Push Ups 4:22
Rest 30 seconds
50 Standard Push Ups 2:48
Those clapping push ups get hard fast! Biggest challenge is not smashing your face! π
Wish I could go try this one but I’ll hopefully be sleeping by then π
Interesting WOD.
Yea, just felt like doing something since I can’t go to the gym today π
That’s a great photo.
Oh my gosh I LOVE the picture! So focused. Great guys and great athletes.
Love the picture. They did awesome.
Mob + WUx1 + Hamstring Stretch (using hammer)
Muscle-Ups = 3 unbroken (PR) β
Deadlift
β€ 5-5 (WU) = 135-185
β€ 3-3-3-3-3 = 225-275-315-365-385 (PR) β
β€ 1RM = 410 β
Happy with the 3×385, wasnt too sure about it… but couldnt get a 1% PR… oh well. Now I know where I stand.
WOD Rx = 3:41 (PR, 1:21) β …was pure cardio & leg endurance. HPC not an issue, no low back probs even after DL.
EMOTM 5 min Toes-2-Bar = 50 = 5×10 (PR 2 reps) β … really rough near end. Try 5×11 next.
Great sunday… 4 PRs out of 5 attempts on various stuff. I will gladly take it. Good job everyone. Sorry for thinking I was 10 mins ahead of time on the strenght. Thanks Jeff for opening up the box.
Mobility
Warm Up x 2
Deadlift 5x
135-185-205-235 (no pain, but back still very weak)
WOD Rx: 3:11
Only 24sec PR from Jan 2010, but I was using the “Games Standards” today (stand up on the box before jumping off)
Fast! Nice work Pat!
Strength: Split jerks
5x 65-75-85-90-100
WOD RX’d: 4:11
1:03 pr from 2 years ago + 10lbs. I’ll take it. Love this wod. π
Good on the PR!
YAY Amanda! Congrats on your PR!
Nice work Amanda.
Nice pr way to go
Member Challenge
Squat Hold = 5:01
Strength DL x 5
95-115-125-135-145
WOD Rx’d
time = 4:44
Happy with my time. Box Jumps are improving! I like these fast ones!
Oh and I liked watching Jeff beat my time on the squat hold, after he made fun of me for walking funny lol Good job Jeff!
oh my reign was short lived Maria, Gerry proceeded to smoke my time just minutes after! lol.. not I’m walking funny for nothing! π
*now
Way to go Gerry!
WU
Strength: 5-10-15-10-5
Strength: HPC’S x 3
65-85-95-115-125-135-145- 150(fail)
HPC’S 65lbs
Box Jumps 20′ Game Standards
3:35 No PR, but I am just happy to be able to work out today.
Practiced HSPU’S and false grip. Thanks for the tips Lora and Jeff!
Mobility
WU x 1
Extra calf/ankle/hip mobility with barbell calf-smash and ankle/hip mob with bands
Strength: Cleans (x3)
95(10)-95(x5 for form)-115-125-135-145 (PR reps)
WOD as Rx
5-10-15-10-5
Hang Power Cleans @ 65#
Box jumps 20″
Time = 3:38
I started Crossfit in Feb 2011 and this was my 2nd WOD ever! Then, I did it in 6:11 with 55# HPC and an 18″ box. Its fun to look that far back and compare π
Great class, Coach Jeff!
Nice to see your progress.
Nicely done Lora – that’s a great time Rx’d
Makes all the pain worth it !!!
Woop!
Wow, great progress Lora!!
Great pic Jack and Trent
mobilitiy
wu x 2
strength deadlift
135, 225, 275, 315, 365 x5
WOD 5-10-15-10-5
HPC’S @ 115
Box Jumps @ 24, game standards
3:21
Fun Wod need to work on box jumps still though.
Adding this one to the possible “Change for Change” options. π
Good idea Robyn…but I’ll need to write it down ’cause I never can remember which ones looked delicious at the end of the month!!
Same here! π
push jerk X 5
95-115-125-135-145
wod at 85# and 24″ box
7:16
nice job Denis, nice to see you get out of your comfort zone on this one!! and you did great! π
Wow 24″ box?? Nice job!
Another great photo! Awesome the CFM was well represented at the event and on the podium too!
This was a fun quick one! Good job 10 am crew! Good coaching Jeff!
MOB
Wu x2
Clean x5 – 55, 60,65, 70, 75
5-10-15-10-5
Hang Power Cleans #55
Box jumps 20″
Time: 4:37
Mobility
WU x 2
Strength – Practice hang cleans 35-40-45-50-55
WOD
5-10-15-10-5
Hang Power Cleans @ 45#
Box jumps 20β³
Time = 4:45
4:50 RX