Let’s Get Back to Work! :D


Let’s Get Back to Work! :D

The smile we all know and love! 
One of the hardest workers we know!  His dedication to improving himself inspires everyone around him.  Including me.  YAY for Skinny V! 

Strength WOD:
Back Squat

** Click here for our last 5×5 day **

Conditioning WOD:
AMRAP in 10 Minutes for each instead of 20:

A. “Tough Cindy”
2 Muscle-Ups
10 Clapping Push-Ups
15 Jump Squats

… OR …

B. “Cindy”
5 Pull-Ups
10 Push-Ups
15 Squats

** In order to do A, you’ll need to have unassisted muscle-ups instead of assisted or pull-up dip combos.

Striving for success without hard work is like trying to harvest where you haven’t planted.”
-David Bly

0 Response

  1. sassypants

    Run 1mile: 8:02
    4x400m: 2:02, 1:35, 1:36, 1:42

    Planning to do a slower, longer run this evening with my sister.

  2. Vikram

    Up at 5 AM to check out the WOD, stretch and start my run in…

    Thought I was still sleeping when I saw that picture.

    Pretty damn touched. Love this family. I work hard, because I have sooo much to improve on….see you at the box.

    Taiwan on 3!

  3. Vikram

    6 AM got YELLED at this morning. Too many people trying to go up too fast without getting DEEEEP. B-Boy let us have it…

    BS: a Skinny 145
    Metcon: Regular Cindy (shoulder) – 8 rounds +12

    Great having Jaymeson join us.

  4. Jared


    MetCon: Tough Cindy-5+8 CP

    290 was my previous 3 rep PR, but who really knows what my depth was then. I consider 275 my new 3 rep PR.

  5. Adam Van Auken

    Back Squat – 225-230-235-235-225 (all 3). I did 235 for 3 on 6/11/12 but, like Jared, I’m establishing 235 as my real (DEEP) 3-rep PR. I also focused on volume today because I usually sandbag the first couple sets. The tighter weight range was a lot more challenging.

    Tough Cindy: 5 rounds + 10 CPs. My push-ups are so weak!

    “If you’ve been stuck at the same bodyweight while your ‘squats’ continue to progress upward in weight, I can guarantee you that your depth has progressed upward as well.” – Mark Rippetoe (source: https://www.t-nation.com/free_online_article/most_recent/when_it_comes_to_squats_easier_doesnt_work).

  6. mcohen

    I am throwing out the previous log book. Erasing all Pr’s and starting over from scratch. A clean slate, with a new focus. From now on, it does not count unless the depth would make Allison & Brendan proud.

    For me I don’t think it was a ego issue. I think I had just written off getting deep enough due to my inflexibility and mobility issues. Bullshit, no more excuses.

    With that said, I got some really good sets in.

    175-195(not deed enough)-185-190-195(My new 3 rep PR).

    Metcon: Tough Cindy 5 rounds and 1 muscleup. The dip part was bas ass after the clapping pushups.

  7. Amylynne

    BS 120-125-130-135-140
    Like Jared, previous pr was 140 but unsure of depth so focused on getting deep this time

    Tough Cindy: 5 rds RX’D

  8. Jared

    no, amylynne is on the same page as me. I said my previous PR is 290, but who knows if I got deep enough. I counted my 275 from today as my new PR.

  9. Vikram

    Ron – nothing to fear, brother.

    You’re doing great. Trust me. Good form. You have a hell of a squat…and I saw that you set a PR today! Not bad for day’s work.

  10. sara

    BS 95-105-110-110-110

    110 felt like the heaviest I could go today while still getting deep and keeping the weight on my heels.

    Metcon: 6 rounds + 1 with jumping pull-ups.

  11. AllisonNYC

    You know we talk about you guys like 24/7. I saw your posts before B got home and sure enough as soon as he got in I got the play by play. Who was in the class, what weight you started at, what weights turned out to be good, who was skimping, what you looked like when you were told it was lame, who finally pulled it together and made it awesome. .. la la la

    I’m proud of you guys for getting down deep. But really, it doesn’t matter what I think or what Brendan thinks. What matters is that every day and every rep, you know inside you head that you did your best to make yourself your best. And if you short change your ROM, you’re shortchanging your progress and yourself. Which is WHY we nag at you to reach for a higher level everyday. It’s not for us.. (although it makes me feel proud to know we’re producing a gym full of healthy, well moving athletes).. it’s for you guys!

    Everything we say and do, even if it sounds naggy, is because we CARE! <3 <3 <3

  12. Friends – as of Monday August 6th you’ll see some additions to our class schedule. The new schedule will be as follows:

    Mon – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
    Tues – 6am, 7am, 10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
    Wed – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
    Thurs – 6am, 7am, 10am, 4:00pm(Kids), 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
    Fri – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm
    Sat – same as current
    Sun – 9am (free Trial), 10am (WOD), 11:00-12:30pm (Open Gym)

  13. ashleigh

    Tried to start heavier but ended up stuck where I started at 120 for all 5 rounds…

    6 + 23
    ring rows and knees on the way up from pushups

  14. Joe


    Started too low because my squat stance is too freakin wide, so Brendan helped me make sure i was aligned narrower. Takes some getting used to but i still PR’d so was happy.

  15. cat


    jumping pullups for 2 rounds..shoulder felt off so i switched to ring rows
    knee pushups

    5 rds + 13

  16. Alicia

    Cindy 7+8
    Knee pushups & ring rows

    Not sure of my 3RM, but 170 felt good. Got spooked when Dave bailed forwards over his head. I think it spooked all of us. Glad he’s ok! So many PRs tonight! Great class 7:30! 🙂

  17. alexsnape

    BS: 185-205-215-225-235 (PR)

    Haven’t done a set of 3 BS since December so this was good practice.

    4 rounds of Tough Cindy.

  18. jen

    75-85-90-95 (new PR)-85. Slowly but surely getting it back.

    Cindy: 5 rounds +12 rx’d. Mostly strict pu with some kipping thrown in.

    My calves are still destroyed from jumping wod sat k hour!

  19. AllisonV

    63-68-73-83-93 (PR)

    Cindy = 6 rounds + 3
    Sub ring rows, knee push-ups

    In just over 4 months at CFM, this is the first WOD I felt I did really hard/really well. Felt like I had just sprinted a 1600m at the end of back squats!

    Also, I was so excited that I accidentally left my new lifting shoes near the pull-up bars. Sorry Allison! I like things to be just as tidy as you – sorry to be so forgetful! Will be back tomorrow to claim.

  20. MikeM


    Metcon subbed due to ultimate induced shoulder injuries (don’t semi-retire from a sport then go back and play at full speed first time out).

    5 KBS @ 2 pd
    10 Air squats
    15 GHD situps

    5 + 8

  21. Laura

    Back Squat 125-130-135-140(PR)-127

    Cindy 5+3 (jumping pull ups)

    I’m taking the month of August off from Metropolis to go work out at my original box in Portland. See you in the fall gym!

  22. dlede

    I told u to get ready Alicia haha

    Squats: 245, 265, 285 (f, rushed it way too much and learned my lesson), 275, 265, 265

    turned a bad failure into solid volume at heavy weight.. no more rushing reps at that weight

    tough cindy: 6 + 6CP

  23. Mike T

    Back Squat(3):180-185-195-200(PR)-205(PR)

    Cindy: 8+5 (Pretty sure this is a PR in terms of rounds for Cindy)

  24. AllisonNYC

    Allison! No worries.. Actually, we were talking about how bad ass you looked tonight. It’s so obviously when someone is really taking their training seriously and pushing really hard. That was you.. PLUS you looked really cute with all your pretty blue gear on. Loved it!
    Your shoes are in a cubby 🙂

  25. Alicia

    just looked at my notes on the back squat. 170 was not a PR…my numbers from 4/16 were a lot higher. Sad I’ve lost some strength, but determined to get it back.

    4/16 – 165/170/180/185/195/200/190 (PR’s starting at 180, previous PR 175 12/23/11)

  26. MikeM

    I also went back and reviewed my notes.

    Apparently 230 was my old 1RM, not 3RM. So, the strength cycle definitely helped kill it last night.