Monday, June 10th, 2013

9
Jun

Monday, June 10th, 2013

945418_10151646587609429_148069688_n

WOD:
For Reps and Total Time:

Max Reps Back Squats @ Body Weight
3 Hill Sprints
Rest as Needed (Up to 3 Minutes)

Max Reps Back Squats @ Body Weight + 1/4
2 Hill Sprints
Rest as Needed (Up to 3 Minutes)

Max Reps Back Squats @ Body Weight + 1/2
1 Hill Sprint
__________

Thank you, Chad & Johanna for taking photos of the entire Suns Out, Guns Out Throwdown.  The pictures really capture the awesome community and energy we have at CFM!

Click Here for Album 1
Click Here for Album 2
__________

For Big Mike & a few others dealing with Wrist Pain Via Tabata Times

Got Shin Splints?!

What’s YOUR Magical Meal???

0 Response

  1. BAston

    17 reps @ 155#, row 400m
    12 reps @ 165#, row 300m
    9 reps @ 165#, row 200m

    Not sure of time. Bothered the arch in my right foot at football yesterday so no running for me.

    25 GHD’s

    Nice job to Jared this morning, impressive work.

  2. Jared

    Since Abby is competitive, I feel bad that I don’t know my time. I finished after her…I think it was 17:27.

  3. ERICnotJASEN

    THIS FRIDAY! JUNE 14th – DOWN & DERBY ROLLER DISCO!

    This is shaping up to be a nice turnout! If you would like to join us, please RSVP for this event https://sk8party.com/cities/new-york/. RSVP in advance gets you a discount. $6 in advance, $10 at the door.

    Also, email me at [email protected] to be in on the email chain for information about the night.

    Come party and skate your face off!

  4. dcasey

    I have missed my CFM crew so much over the past 3 months.

    This was a struggle.

    BW: 167
    21 @165
    11 @205
    2 @255

    Time 22:something

    Honestly don’t really care what my score was, I won’t even write it in my journal. I am just happy to get some work in.

  5. Jeremy B

    31 @155
    16 @155
    18 @155

    Bodyweight= 175. Went a little below bw to maximize reps, turns out I could’ve added a couple lbs, but I’m happy with it.

  6. ERIC S.

    Working downtown so dropped in at Cf 212
    & trained with Amy
    Back squat 3set of 10reps @ 130kg
    Then
    Clean & jerks working up to a heavy single
    185, 205, 215, 225, 235, 245
    Clean grip shrugs 5×5 @ 235

    Metcon
    25hspu
    50t2b
    800m run
    75 push [email protected] 75lbs
    150 double unders
    14:20 rx

    Don’t think the coaches liked that an outsider beat them. But I had Amy breathing down my neck.

  7. amy edelman

    Eroc crushed it today @ 212. I was so proud!

    Not sure if Eric could feel me breathing down his neck since I was over 2min behind him but he definitely pushed me!

    Miss you all at CFM! 🙂

    I will post my workout for old times sake 🙂
    BSQ
    3×10 @ 155#. (That’s # not kg like Eroc! Holy shit!)

    C&J
    Worked up 153# tried 158# 2x but just couldn’t get that jerk.

    C&J grip shrugs 5×5
    Up to 168#

    Metcon Rx 16:39
    25hspu
    50t2b
    800m run
    75 push [email protected] 45lbs
    150 double unders
    (T2b crushed me)

  8. mikey.bialos

    bodyweight squats= 24
    bodyweight + 1/4 =6
    bodyweight +1/4=5
    total 17:40

    so good to wod with THE JANITOR again. brings back lots of great memories. love u man!

  9. cat

    50
    18:33

    Goal was to get be 20-30 first round and add 1/4 of that to each round.

    Round 1- 30 @ 93#
    Round 2- 15 @ 118#
    Round 3- 5 @ 138#

    I wanted to cry and puke a lil during that.

    Fun to wod with janitor again!

  10. mjansen

    Great to be back at CFM! B-Boy was on fire today…Metrop 2.0 looks great!

    40 Reps

    25 reps @ 215
    9 reps @ 245
    6 reps @ 275

    16:53…apparently I can’t do math…regardless it was a great workout!

    so good to WOD with Kitty Cat and Lil Mikey!

    Hope everyone is doing well and if you are ever out in LA come WOD at CF Southbay…lots of great athletes and good people!

    Elove…wish I got to see your hairy ass, but I guess I will have to wait for another day!

    Cheers,

    MP

  11. johanna

    No Bodyweight and I rowed instead of ran to give my foot a break after Saturday’s race. Took 3 mins rest after each row.

    103#- 30 reps (obviously started too light, and just stopped at 30), 750m row (~3:15)
    123#- 20 reps, 500m row (~2:10)
    143#- 7 reps (failed on 8), 250m row (~1:05?)

    Total Reps: 57, Total Time: 20:00

    I loved that workout. The hardest part was knowing what weights to pick. Excited to try more WODs like this! Thanks Brendan for the extra coaching and Tommy for cheering/spotting me at the end!

  12. Ben O

    27 @ 145
    9 @ 185
    0 @ 215
    Total time = 18:05.

    Considering the weight for my last set was 20# above my 5 rep max, this might have been a bit over-ambitious.

  13. robseda

    32 reps @ 125# + 9 reps @ 155#
    11 reps @ 185#
    5 reps @ 215#

    Brendan- thanks for the push to go heavier in the first round. Surprised myself with the last round. my last 1RM was 225#

    17:35 – Total reps: 57

    Bodyweight = 170

  14. TC

    68 reps rx’d – 18:45

    BW:175 lbs
    RD 1 – 42 reps – 175 lbs
    RD 2 – 18 reps – 220 lbs
    RD 3 – 8 reps – 260 lbs

    Hard workout. Great 6:30 class. Lederman stealing this one from me, great job man!

  15. Jenna

    Work out at the fhitting room at Eroc

    Tabata dumbell thruster @ 15# – total reps 58

    Strength:

    10×3 pull ups with green band
    10×3 hand release push-ups

    WOD – 3 rounds for time – 7:23

    Row 10 cal
    KB cleans @ 14kg
    10 burpees

    Awesome time but definitely feeling the tequila from yesterday

  16. BC

    20:30

    50 reps

    R1 – 23 @125#
    R2 – 15 @145#
    R3 – 12 @155#

    Wanted to go heavier but really working on form (which felt good).

  17. dlede

    69 reps rx / rx+

    155 BW

    165# 41 reps
    205# 16 reps
    235# 12 reps

    18:45.. runs were not very fast given the rain and felt like I was squatting for an hour the first round.. fun times with the pm crew..

  18. Will M.

    16:30ish
    BW: 160-165
    155 x 27
    205 x 8
    235 x 2
    Total reps: 37

    Decided to go a touch lighter than body weight to get the right stimulus; I think it was the right decision.

  19. Melissa T.

    Worked out at The Fhitting room with Eroc

    Tabata dumbell thruster @ 15# – total reps 60

    Strength:

    10×3 pull ups with green & red band
    10×3 hand release push-ups

    WOD – 3 rounds for time – 8:20

    Row 10 cal
    10+10 KB cleans @ 14kg (each arm)
    10 burpees

    Cash out: 2 rounds of 25 med ball sit-ups

    Fun with the girls and practice some hand stands at the end too.

  20. Carmen

    “Tabata” class @equinox with the Palos Verdes moms. It was goofy but I’m actually sore so what the hell.

    Headed home and excited to make it back in soon!! So sad I missed the throw down – looked like tons of fun!!!

  21. ledbelly

    Bodyweight: Fat

    185 – 25
    230 – 14
    275 – 8

    Probably sandbagged 185, a little bit, actually a lot!