Registration for the 6th Annual Atlantic Hopper Event will be open at 12pm today. https://raceroster.com/events/2014/2959/atlantic-hopper-event
EMOTM for 10 min
5 Push Press (65%)
5 Front Squats
50 Double Unders
15 Clusters (135/95#/65% PP)
30 Burpees
15 Clusters
50 Double Unders
*15 min cap
Compare to June 12/13
Mobility + WU x 1 + Barbell WU
EMOTM 10 mins
– 5 Push Press (65%) – 87#
– 5 Front Squat
WOD
– 50 Double Unders
– 15 Clusters (87#)
– 30 Burpees
– 15 Clusters
– 50 Double Unders
Time: 13:08
That’s a whole 1:51 slower than the last time at the same weight….
Emotm x 10 min
5 pp (60#)
5 front squats
Wod @ 60#
12:17
Mobility
WU x 1
Group WU
EMOTM for 10 min
5 Push Press @ 50#
5 Front Squats
WOD:
50 Double Unders (scaled to 150 singles)
15 Clusters @40# (dropped weight from 50 to 40 during first round)
30 Burpees
15 Clusters
50 Double Unders
Time: 9:54
Great job 6 am’ers! Thanks Patrick 🙂
Mobility
WU x 1
Group WU
EMOTM for 10 min
5 Push Press @75lbs
5 Front Squats
(It was hard, what a strength!!)
WOD:
50 Double Unders (scaled to 150 singles)
15 Clusters @75lbs
30 Burpees
15 Clusters
150 Singles
Time: 13:08 (when I did the 1st cluster I thought I wasn’t going to finish the WOD)
Great class Pat!! Good job everyone!! 😉
HOLYYYYYYY What a workout today at CFM!
Mob / WU x 1
Barbell WU
EMOTM for 10 min:
— 5 Push Press @ 105#
— 5 Front Squats
WOD:
50 Double Unders
— 15 Clusters @ 100#
— — 30 Burpees
— 15 Clusters
50 Double Unders
Time: 11:41
Highlight was getting my 1st 50 DUs in 3 sets and my last 50 in 5 sets of 10.
Oh yeah… this workout… I love when I leave goofy comments – I enjoy reading them a year later and actually remember doing it. Please don’t be scared… that was probably around the same time I was having food nightmares (such as eating french fries and cake ALL.NIGHT.LONG).
Hahaha! I remember that too!
Mobility + WU x 1 + Barbell WU
EMOTM 10 mins
– 5 Push Press (65%) – 110#
– 5 Front Squat
ended up taking weight off after 4th then stopped and used 35# right arm to do Push Press and did Front squats at 95#
WOD (scaled down due to wrist)
– 50 Double Unders
– 15 Clusters (65#)
– 30 Burpees
– 15 Clusters
– 50 Double Unders
Time: 13:54
Great job morning folks!
Mobility + WU x 1 + Barbell WU
EMOTM 10 mins
– 5 Push Press (65%) – 87#
– 5 Front Squat
WOD @ 95#
Time: 9:18
Faster time but 20# less.
Lab Shoulder Press: x5
100-100-100-105-105-115-115- 95×10 – 45×20
Cashout: went to outpatient for wrist and will be seeing a hand specialist.
Uh oh… what happened? 🙁
Playing softball a couple of weeks ago, tried to catch a ball close to the ground and wrist pushed back. Same pain / irritation since so need to get this looked after. Its limiting some important movements.
Sorry to hear about your injury.
oh no! Hope your wrist heals quick!
Copy paste error: EMOTM ” 120 for 6R -115 1R – and 95 for 3R.
Mobility
WUx1
Group Barbell WU
EMOTM 10 MIn:
-5 Push Press @ 65#
-5 Front Squats
WOD:
– 50 Double Unders
– 15 Clusters @ 55#
– 30 Burpees
– 15 Clusters @ 55#
– 50 Double Unders
Time: 8:15
Cashout: stretch & Signed up for the Hopper!!
Thanks Kevin!
Nice time!
HOLYYYYYYY What a workout today at CFM!
Mob / WU x 1
Barbell WU
EMOTM for 10 min:
– 5 Push Press @ 120# What was I thinking?! completely failed round 8 and had to take 5 lbs off
– 5 Front Squats
WOD:
50 Double Unders
– 15 Clusters @ 100#
– — 30 Burpees
– 15 Clusters
39 Double Unders
Time: 15:00
I had no Highlights today…
Last time same weight 12:31, my double unders last year were much more consistant because I practiced them all the time.. Also my but wasn’t kicked by a 10min EMOTM. I know excuses excuses
You would think after almost two years of having my butt kicked by CFM workouts I would know how to spell “butt”
Strength:
EMOTM: 5 push press + 5 front squats
Holy shit I struggled with this. Started with #75, went to #70 on the 6 or 8th round.
WOD @ 70#: 14:04. Two minutes slower than last time.
Really struggled with everything today, I think I’ll rest tomorrow!
Warmup
Worked a bit on ring dips. Thanks for the tips Kevin. You are always bang on!
EMOTM for 10 minutes (70lbs)
5 push press
5 front squats
Holy heck that was rough. Loved/hated it.
WOD @ 65lbs
10:02
First round of DU were terrible. Not sure why. Kept a constant pace throughout. Felt good.
Thanks for the class, Kevin!
– Mob
– WUx1
EMOTM practice @ 70# then EMOTM 10 @ 85#
– 5 push press
– 5 front squat
I have never been that tired after the strength component before. Wow!
WOD @ 85# with DU scaled to singles
14:03 … Wow that was rough! I was worried about even finishing for a while!
Mobility
WU x 1
Group WU
EMOTM for 10 min
5 Push Press @ 55#
5 Front Squats
WOD:
50 Double Unders (scaled to 150 singles)
15 Clusters @55#
30 Burpees
15 Clusters
50 Double Unders (scaled to 150 singles)
Time: 11:22
wux1
group wu
EMOTM for 10 min
5 Push Press @ 125# for 1st 4 rounds and lowered to 95# for rest
5 Front Squats
WOD scaled
150 single unders
15 Clusters (95#)
30 Burpees
15 Clusters (95#)
150 single unders
time: 12:31
PR of 14 seconds with a cold 🙂
mob wux1
group mob wu
EMOTM for 10 min
5 push press 95#
5 front squat
WOD
50 DU(150 single)
15 cluster 95#
30 burpees
15 cluster
50 DU(150 single)
time 11:30
Mobility + WU x 1 + Barbell WU
EMOTM 10 mins
– 5 Push Press (65%) – 55#
– 5 Front Squat
WOD
– 50 Double Unders (scaled to singles)
– 15 Clusters (35#)
– 30 Burpees
– 15 Clusters (35#)
– 50 Double Unders (scaled to singles)
Time: 12:18 Should have done at least 45#.
EMOTM 10 mins
– 5 Push Press 115#
– 5 Front Squat
WOD – RX
– 50 Double Unders
– 15 Clusters
– 30 Burpees
– 15 Clusters
– 50 Double Unders
Time: 11:40 rx
Doubles still slow me, work in progress!
MOB & WU × 1
Barbell WU
EMOTM for 10 min.
5 PP
5 Front Squat @ 45#
WOD
150 Single Skips
15 Clusters @ 40#
30 Burpees
15 Clusters
150 Single Skips
Time: 11:37
The whole workout was a real gasser!
Thanks Coach Patrick.
Oly class!
Hang snatch 10sets of 2 reps @ 45#
Snatch Pull
5 x 5 @ 60#
Great Class Kev!
Mob
WU x 1
Barbell WU
Strength: EMOTM 10 min @ 65#
5 push press
5 front squat
WOD @ 55#
DNF: had 1 cluster and the 150 skips left
Really struggled today. Wasn’t feeling it. Thanks for the encouragement Gillyon 🙂
Oly class!
Hang snatch 10sets of 2 reps @ 35#
Need to work on getting under faster
Snatch Pull
5 x 5 @ 55#
Pullin too soon. Slow down the beginning
Cash out: cross leg lean forward
Told Kim I’d sign up for the Hopper of she ran the 1.3km loop with me. She did her part, time to do mine! Nervous!!!
Awesome!! you will love the Hopper!!
Strength EMOTM for 10 minutes @65
-5 push Press
-5 Front Squats
WOD
150 singles
15 clusters @ 60
30 burpees
15 clusters @ 60
150 singles
Time= 10:34
Mob/wux1
Group wu
Emotm 10 mins
5pp (65%) 50lbs
5fr sq
Wod…
50 dble under (150 single)
15 cluster (40lbs)
30 burpees
15 clusters
50 dble under (150)
Time: 13.18
Strength EMOTM for 10 minutes @50#
-5 push Press
-5 Front Squats
WOD
150 singles
15 clusters @ 40#
30 burpees
15 clusters @ 40#
150 singles
Time= 10:53
Yuck!!! This was a rough one for me!!
WU X1 + mob
“Strenght” LOL EMOTM for 10 min
-5 Push Press @ 40#
-5 front squats
Wod
150 Singles
15 Clusters @ 35#
30 Burpees
15 Clusters
150 Singles
Time 12:59
Mob + WUx1 + Group WU
EMOTM 10 mins
-5 Push Press (65%)
-5 Front Squats
… R1-4 @ 150# (65%), skipped R5 to drop to 135#, skipped R10 (overlapped from R9)
WOD @ 110# = 12:31
… Back was fired up from going too heavy on EMOTM, clusters were a drag. Could get sub 10 easily on this.
Mobility
WU
Group WU
EMOTM 10 mins
-5 push press (55#)
-5 front squats
WOD
Dropped the weight to 45# & did singles
Time: I had 7 skips left at the cap but finished anyway
I had a hard time with everything tonight. I missed some front squats in the strength part of class & could barely do single skips. Frustrating night.