*If the bar is dropped, perform 6 pullups before continuing.
Saturday's are sweet!
58 thoughts on “Up”
Andy
WU x 2
Strength: Deadlift x5
135-165-185-215-255
WOD
50 Shoulder to Overhead (135/95#)
*If the bar is dropped, perform 6 pullups before continuing.
115# 15+10+12+8+5 = 50 shoulder to overhead + 4×6 pullups with purple band
Time: 6:24
Tried 80 x 5 a few time and always failed at 3 or 4 reps, glad I was finally able to do the 5 reps. Something to do with yesterday’s newsletter? I think it has to do with breathing.
WOD: 50 Shoulder to Overhead @ 85#
* If the bar is dropped, perform 6 pull ups before continuing.
Time: 6:34
Didn’t keep count of rounds, but I think I did pull ups 4 or 5 times.
Good Job Diane! Wow! you must have feld those shoulders the next day! 😉
Ron
I met Diane for the first time last night, and she is so nice. What a way to start your first workout too……..Going right into games mode. You did great.
Practiced HSPU, same as yesterday with 45#, mat, and ab thingy. This time rested my head on the ab thingy before pushing back up for aprox 4 inch distance. Total 4 reps.
Started to do weighted pull ups during warm ups. Chin ups with #15 for 7 reps then 3 regular, and pull ups with #15 for 5 reps then 5 regular. Felt a huge difference when i had to do the pull ups during the wod.
Darsey
Strength Dead Lift X 3
185-195-205-225-235
WOD
50 Shoulder to Overhead (135/95#) or 70% of max
*If the bar is dropped, perform 6 pullups before continuing
scaled to 100#
15-28-35-42-50
Time: 5:15
Nath
Maybe I should now that but I don’t… What is a Shoulder to Overhead? Is it like a Rack Jerk without the Jerk?
Nath
*know
Kevin
Any press… Shoulder press, push press, push jerk, split jerk, rack jerk, etc.
tom cormier
WU X 2
cleans
5 @ 95, 115,115,115,115
just could not get the energy to lift today, gas tank was empty
50 shoulders to overhead.
started at 100, immediately dropped to 65 in the first 10 reps.
shoulders, arms, upper back all hurting and i did not want to over work anything.
this was the closest i came to a did not finish.
need a good nights rest.
here’s hoping tomorrow will be better
time 6:08
Heather S
WU X 2
Push press 5’s
60-70-80-90-95
50 shoulders to overhead (95 or 70% of push jerk – 85#)
If bar drops do 6 pullups (small purple band)
10-8-8-6-6-6-6 +36 pullups
Time: 12:11
Hard to believe how heavy 70% is! (Or that the pullups weren’t the worst part 🙂 )
Welcome back Evan – tough one to start with for sure!
Marc H.
Glad I made you giggle in the WU 🙂
Lora
Tough WOD to tackle after push press for strength! Nice work Heather!
Marc H.
OHS 5’s
45-70-80-90-100-110-120
Starting to really like these OHS except the wrist pain
WOD as Rx’d -> 3:57
24-10-10-6
Lora
Wicked time on the WOD Marc.
Pierre
You suck.
Marc H.
Thanks guys 😀
Jeff S
Freakin wicked time Marc.. Huge props from me, I may even bow down before you (‘we’re not worthy’ style! Lol) wish I was there for this one..
WUX2
Started with Deadlifts – 10 @ 95#
… then switched to Bent over Barbell Rows. Working on the shoulder gradually, but with a focus on keeping the shoulders back and not rounded forward. Thanks for the ‘rows’ suggestion Kevin. Did a few sets of 15 with 15 -25 – 35#.
WOD: “MODIFIED”
~ 50 Front Squats @ 75#
SETS: 12 – 10 – 8 -10 – 10
(6 pullups between sets with sm+med purple bands)
TIME ==> 7:23
Mario
– Mobility + WUx2 (w/ KBS @ 40#)
– Practice Double-Unders, managed (twice) 10 unbroken
– Daily Squat to 290
– Push Jerk 5RM: 135-145-155 … wrists still feel iffy on the way down.
WU x 2
push press x 5
105-120-135-155-170 (failed 5th rep)
WOD @ 115
Shoulders to Overhead: 20+6+8+6+7+3 = 50
Pull ups: 6 – 6 – 6 – 6 – 6 = 30
Time= 6:56
Cashed out with partner shoulder streches.
Nath
WUx2 including some pull ups with no band
Front Squat x 1
65×5-75×3-85-95-105-115(PR)
WOD (started @ 70# then dropped to 65# after the first set)
8 – 12 – 8 – 8 – 6 – 6 1/2 – 2
Pull ups with smallest band
6 – 6 – 6 – 6 – 6 – 6 = 36
Time: 12:35
I switched the band to the smallest one for my pull ups now. It has been a time killer. And all those recent PRs are making my workouts so much harder. Wow!
Lora
YAY for band-less pullups! I told you it was time! Great job 🙂
Grant
WU x2
Strength:
Deadlifts x5
105-115-125-135-145
Grant
For some reason it decided to post without my permission….LOL
WOD:
WOD
50 Shoulder to Overhead @ 95#
*If the bar is dropped, perform 6 pullups before continuing (Did ring rows instead of pullups)
WOD:
50 Shoulder to Overhead (80#)
*If the bar is dropped, perform 6 pullups before continuing.
T = 15:13
I did 8×6 pullups = 48 reps
Wow, this was a surprise today, I clearly have some struggles with push jerks that I wasn’t really aware of.
Oh and to top it off, I did 10 ‘c’ word burpees. I’m usually very aware of not saying it but I didn’t just say it this morning, I had completely lost my senses and actually yelled it AT Kevin. lol
Elissa
LOL to you yelling can’t!! I felt like doing that during my ring rows!
Corinna
WU
Practiced split snatch. Worked up to 100 lbs.
WOD: Rx @ 95 lbs
12-8-8-6-6-5-5
6 x 6= 36 pullup’s
Time: 9: 22
Lora
Mobility
WU x 2
Strength: OHS (x1)
45(5)-65-75-85-95-105 🙂 5#PR
*snatched the weight up each time*
Front squat WOD yesterday REALLY helped me with OHS tonight. Who knew?
WOD as Rx
50 Shoulder to Overhead @95#
+6 pullups every time the bar is dropped
Time = 9:47
(which included 36 pullups…ugh)
Cashout – partner shoulder stretches….ahhhhhhh.
Elissa
Shoulder press x 5
35-45-55-60-60(x4) – note to self: don’t lean back
WOD:
50 Shoulder to Overhead – (45#) 18+9+13+10
*If the bar is dropped, perform 6 pullups before continuing. (I did ring rows instead, 1 to 3 at at a time…. HARDEST PART)
= 8:06
Really nice to be back and Im excited to see everyone again. Such strong people at Crossfit Moncton!!
wu x 2
strength – Overhead squats
practice form @ 45# x 25 reps
WOD :
50 Shoulder to Overhead – (110#) 16,10,10,9,6
*If the bar is dropped, perform 6 pullups before continuing
Time : 6:24
Pierre
Power clean 5RM –> 120-130-140-160-170 (PR for reps)
WOD with 135# –> 9:33
Jamie
CFWU x 2
Strength – Squat Clean x 3
130-135-145-155-165
WOD – 50 Shoulder to Overhead 120#
18-25-31-36-41-48-50
6 x 6 Pullups
Time: 7:23
Nice workout!
Jeff S
Deads x3
135×10-185×10-225-245-265-285-300
WOD rx
6:23
22-8-5-5-5-5
I missed the instruction part that said go to failure (except first set) I just went to what I felt comfortable with and could still crack off the pull ups… Really liked this WOD.. Would like to try it again with the knowledge that I now have!! Lol
Corinna
I did not go to failure either Jeff. I missed that directive as well. Oops!
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…
WU x 2
Strength: Deadlift x5
135-165-185-215-255
WOD
50 Shoulder to Overhead (135/95#)
*If the bar is dropped, perform 6 pullups before continuing.
115# 15+10+12+8+5 = 50 shoulder to overhead + 4×6 pullups with purple band
Time: 6:24
WU x 2
Shoulder Press x 5
45-55-65-75-80(PR reps)
Tried 80 x 5 a few time and always failed at 3 or 4 reps, glad I was finally able to do the 5 reps. Something to do with yesterday’s newsletter? I think it has to do with breathing.
WOD: 50 Shoulder to Overhead @ 85#
* If the bar is dropped, perform 6 pull ups before continuing.
Time: 6:34
Didn’t keep count of rounds, but I think I did pull ups 4 or 5 times.
Good Job on the Shoulder Press Vincent!!
Check out Diane (our newest member) on the Affiliate Blog today!
http://www.crossfit.com/cf-affiliates/
Go Diane!
Good job Diane
Thats Awesome, and great results to boot.
Good Job Diane! Wow! you must have feld those shoulders the next day! 😉
I met Diane for the first time last night, and she is so nice. What a way to start your first workout too……..Going right into games mode. You did great.
Go Diane!!!
great job Diane!!
WU x 2
Strength 3’s
Front Squat
90-100-110-120-130
WOD @ 80 lbs.
Shoulders Overhead: 15 – 25 – 35 – 42 – 49 – 50
Pull ups: 6 – 6 – 6 – 6 – 6 = 30
Time= 7:40
I like this one 🙂
Well done Elba! Great time!
Deadlift x5
125 135 155 170 185
15-13-11-9-7-5-3-1 Burpees
1-3-5-7-9-11-13-15 Box Jumps
7:32 PR of 12 seconds from last March
WU x 2 –
Strength 1′s
Front Squat
95×3-105-115-130-145-155×3 for 10#
WOD @ 105 lbs.
Shoulders to Overhead: 10 – 18 – 25 – 35 – 43 = 50
Pull ups: 6 – 6 – 6 – 6 – 6 = 30
Time= 7:08
Cashed out with partner shoulder streches.
Practiced HSPU, same as yesterday with 45#, mat, and ab thingy. This time rested my head on the ab thingy before pushing back up for aprox 4 inch distance. Total 4 reps.
Started to do weighted pull ups during warm ups. Chin ups with #15 for 7 reps then 3 regular, and pull ups with #15 for 5 reps then 5 regular. Felt a huge difference when i had to do the pull ups during the wod.
Strength Dead Lift X 3
185-195-205-225-235
WOD
50 Shoulder to Overhead (135/95#) or 70% of max
*If the bar is dropped, perform 6 pullups before continuing
scaled to 100#
15-28-35-42-50
Time: 5:15
Maybe I should now that but I don’t… What is a Shoulder to Overhead? Is it like a Rack Jerk without the Jerk?
*know
Any press… Shoulder press, push press, push jerk, split jerk, rack jerk, etc.
WU X 2
cleans
5 @ 95, 115,115,115,115
just could not get the energy to lift today, gas tank was empty
50 shoulders to overhead.
started at 100, immediately dropped to 65 in the first 10 reps.
shoulders, arms, upper back all hurting and i did not want to over work anything.
this was the closest i came to a did not finish.
need a good nights rest.
here’s hoping tomorrow will be better
time 6:08
WU X 2
Push press 5’s
60-70-80-90-95
50 shoulders to overhead (95 or 70% of push jerk – 85#)
If bar drops do 6 pullups (small purple band)
10-8-8-6-6-6-6 +36 pullups
Time: 12:11
Hard to believe how heavy 70% is! (Or that the pullups weren’t the worst part 🙂 )
Welcome back Evan – tough one to start with for sure!
Glad I made you giggle in the WU 🙂
Tough WOD to tackle after push press for strength! Nice work Heather!
OHS 5’s
45-70-80-90-100-110-120
Starting to really like these OHS except the wrist pain
WOD as Rx’d -> 3:57
24-10-10-6
Wicked time on the WOD Marc.
You suck.
Thanks guys 😀
Freakin wicked time Marc.. Huge props from me, I may even bow down before you (‘we’re not worthy’ style! Lol) wish I was there for this one..
WHOA!
WU x 2
Strength: Shoulder Press x5
70-80-90-110-120
WOD
50 Shoulder to Overhead @ 95#
*If the bar is dropped, perform 6 pullups before continuing (Did ring rows instead of pullups)
21-9-8-6-6
Time: 3:29
Nice job Jeff 🙂
Nice time!
WHOA
Thanks
WUX2
Started with Deadlifts – 10 @ 95#
… then switched to Bent over Barbell Rows. Working on the shoulder gradually, but with a focus on keeping the shoulders back and not rounded forward. Thanks for the ‘rows’ suggestion Kevin. Did a few sets of 15 with 15 -25 – 35#.
WOD: “MODIFIED”
~ 50 Front Squats @ 75#
SETS: 12 – 10 – 8 -10 – 10
(6 pullups between sets with sm+med purple bands)
TIME ==> 7:23
– Mobility + WUx2 (w/ KBS @ 40#)
– Practice Double-Unders, managed (twice) 10 unbroken
– Daily Squat to 290
– Push Jerk 5RM: 135-145-155 … wrists still feel iffy on the way down.
– WOD @ 115# = 6:00 (sets = 18/10/8/5/9 reps, 24 pull-ups)
Good job everyone!
… and welcome back Elissa!!
thanks 🙂
WU x 2
push press x 5
105-120-135-155-170 (failed 5th rep)
WOD @ 115
Shoulders to Overhead: 20+6+8+6+7+3 = 50
Pull ups: 6 – 6 – 6 – 6 – 6 = 30
Time= 6:56
Cashed out with partner shoulder streches.
WUx2 including some pull ups with no band
Front Squat x 1
65×5-75×3-85-95-105-115(PR)
WOD (started @ 70# then dropped to 65# after the first set)
8 – 12 – 8 – 8 – 6 – 6 1/2 – 2
Pull ups with smallest band
6 – 6 – 6 – 6 – 6 – 6 = 36
Time: 12:35
I switched the band to the smallest one for my pull ups now. It has been a time killer. And all those recent PRs are making my workouts so much harder. Wow!
YAY for band-less pullups! I told you it was time! Great job 🙂
WU x2
Strength:
Deadlifts x5
105-115-125-135-145
For some reason it decided to post without my permission….LOL
WOD:
WOD
50 Shoulder to Overhead @ 95#
*If the bar is dropped, perform 6 pullups before continuing (Did ring rows instead of pullups)
Sets: 10-10-5-5-5-5-5-5 (48 Pull-ups)
Time: 9:48
Practiced DUs PR of 20
Squat Cleans – 5R
95-95-95-95-95
WOD (Rx’d): —> 9:50 with 42 pullups
WU
Strength: Cleans
3x 75-80-85-95-110
WOD:
50 Shoulder to Overhead (80#)
*If the bar is dropped, perform 6 pullups before continuing.
T = 15:13
I did 8×6 pullups = 48 reps
Wow, this was a surprise today, I clearly have some struggles with push jerks that I wasn’t really aware of.
Oh and to top it off, I did 10 ‘c’ word burpees. I’m usually very aware of not saying it but I didn’t just say it this morning, I had completely lost my senses and actually yelled it AT Kevin. lol
LOL to you yelling can’t!! I felt like doing that during my ring rows!
WU
Practiced split snatch. Worked up to 100 lbs.
WOD: Rx @ 95 lbs
12-8-8-6-6-5-5
6 x 6= 36 pullup’s
Time: 9: 22
Mobility
WU x 2
Strength: OHS (x1)
45(5)-65-75-85-95-105 🙂 5#PR
*snatched the weight up each time*
Front squat WOD yesterday REALLY helped me with OHS tonight. Who knew?
WOD as Rx
50 Shoulder to Overhead @95#
+6 pullups every time the bar is dropped
Time = 9:47
(which included 36 pullups…ugh)
Cashout – partner shoulder stretches….ahhhhhhh.
Shoulder press x 5
35-45-55-60-60(x4) – note to self: don’t lean back
WOD:
50 Shoulder to Overhead – (45#) 18+9+13+10
*If the bar is dropped, perform 6 pullups before continuing. (I did ring rows instead, 1 to 3 at at a time…. HARDEST PART)
= 8:06
Really nice to be back and Im excited to see everyone again. Such strong people at Crossfit Moncton!!
Welcome back Elissa! 😀
Woohoo! Welcome back!!
Welcome Back!! 🙂
thanks!! 🙂
wu x 2
strength – Overhead squats
practice form @ 45# x 25 reps
WOD :
50 Shoulder to Overhead – (110#) 16,10,10,9,6
*If the bar is dropped, perform 6 pullups before continuing
Time : 6:24
Power clean 5RM –> 120-130-140-160-170 (PR for reps)
WOD with 135# –> 9:33
CFWU x 2
Strength – Squat Clean x 3
130-135-145-155-165
WOD – 50 Shoulder to Overhead 120#
18-25-31-36-41-48-50
6 x 6 Pullups
Time: 7:23
Nice workout!
Deads x3
135×10-185×10-225-245-265-285-300
WOD rx
6:23
22-8-5-5-5-5
I missed the instruction part that said go to failure (except first set) I just went to what I felt comfortable with and could still crack off the pull ups… Really liked this WOD.. Would like to try it again with the knowledge that I now have!! Lol
I did not go to failure either Jeff. I missed that directive as well. Oops!