Hspu w/1abmat: 4
Pullups: 3 (how does one lose pullups?!)
Ring dips: 3
Jump: 64 inches
Plank: 5 min cap
DU: can’t string, so 1?
Benchmark: 6:02 Rx. Last time I did this it was so heavily modified it’s tough to compare.
Props to Deepak on our plank, fun 6am, good to see Amy!
Strict HSPU: 2 (sad!)
Strict Pullups: 11
Ring dips: 16
Jump: 91 inches
DU: 32 (arms were shot, not falling today)
Benchmark: 3:59 Rx (Go Deepak & Nicole!)
Great seeing Amy Edelman today. Awesome class. Lots to work on…humbling.
Shame-on-me Max Test:
-HSPU w knees on box: 15, 13, 12
-Brendan-assisted pull-ups: 7
-Ring Dips w feet on box: 6, 5, 4
-Broad Jumps: 73 inches
-Plank 1:58 (Way to go, Nicole & Deepak!)
Benchmark 6:34 w jumping pull-ups
(Was 7:35 in crash course on 6/29/2013 w knee push-ups and jumping pull-ups. I’ll take it!)
Yuan, it’s been 6 weeks; you’re a rockstar!
Hey gang, I need to get rid of my furniture and i’m selling it for cheap even though its only 3 years old (mostly West Elm stuff).
Does anyone need (or know anyone else who needs):
– a couch
– a dining room table w/ chairs
– coffee table
– queen mattress
Email me at [email protected].
Thanks Nicole! I still got a longggggg way to go, but def lucky to have joined CFM and constantly inspired by fun 6AM crew!
Yuan: You did fine! You’ll keep improving and it’ll be fun to do this again in 6 months to see where you are.
Strict HSPU: 24
Ring dips: 21
Strict Pullups: 13
Jump: 81 inches
Yuan! I was exactly where you were one year ago. Trust me it comes. Then there is a new challenge always waiting around the corner…
Keep at it. Most of all – keep smiling and having fun!
Strict HSPU: 11 assisted, 2 with ab mat (only 2 bc I fell)
Ring Dips: 7 (not fully extended), 4 strict
Strict Pull-Ups: 5 (that was bad-I am at about 10)
Broad Jump: 73′”
double unders: 5 (ridic)
Benchmark WOD: 5:22 Rx
Yuan, you are doing great. Nicole and Deepak-awesome job on the plank
BUMMED to be out of town for this day.
Theoretically could’ve replicated some in hotel gym but wasn’t in a mental space to make it work so did:
5 rounds of 25 DUs, 25 sit-ups, 10 push-ups, 10 squats = 14:45 then
5 X 1 min plank hold with 45 secs rest then
5-3-3 kipping chin-up things on some kind of rig
Lots of CF’ers attempting mod-WODs in hotel gym – fun
HSPU – 19
Ring Dips – 15
Strict Pull-ups (GOAT) – 6
Broad Jump – 104″
Plank (GOAT) – 1:05 🙂 ok that might just be laziness
Dubs – 51
Baseline – 4:23
HSPU = 0 (Shoulder still not strong enough)
subbed True Pushups on KBs. Pushups = 26
Ring Dips = 3 (arms still hurting from Fri)
Pullups = 3
Broad Jump = 87.5
Plank: 1:05 (very sad)
Double Unders = 20
Benchmark: 3:53 (jumping pullups)
I did 50 squats. Thanks EJ from keeping from doing an extra 10 reps on everything..lol
Ring Dips – 8
Strict Pull-Ups – 8
Broad Jump – 86.5″
DU- 7 (i really need to get this down. last time i got up to 15)
Baseline – 4:05
HSPU on red box -5
Ring dips -2
Strict pull ups – 2
Broad jumps -60 in
Plank – 2:18
DU – 0 still don’t have these!! Argh! 🙁
Baseline 6:10 with jumping pull ups.
Yuan, you’re doing great!
Went in feeling good. Muted hips. Weak all over. NOT GOOD. So i had a half gallon of chocolate milk and i feel fucking great!!! haha BOOM
Also, courtesy of stephmil, here is a video of KPO!!
Fun 6AM this morning – great to see Amy!
Early morning clean and jerks.
Broad Jump: 73″
Baseline: 5:22 (with row)
Ditto on the props to Yuan and to Nicole and Deepak on those amazing planks!
I MISS AMY in the morning!
clean and jerk work early morning…113 but form felt good. too tired to even clean 118 so not my morning strength-wise.
Strict HSPU: 35
Ring dips: 18
Strict Pullups: 15
Jump: 78 inches
DU: 100 (PR!!!)
Plank: 5 min cap
**SCHEDULE CHANGE THIS WEEK**
-No 12PM session on this FRIDAY, 8/16
-No Open Gym Saturday (3:30-5:00PM) – Competition weekend!
**BLOG – Congrats – DAY ONE of the blog challenge achieved! 40+ POSTS
From the looks of the white board this AM, we had an awesome turnout for our sessions. Just a reminder, I am CALLING OUT all members who have yet to post on the blog or have not posted in some time.
Remember the blog is an added way to participate in the community and keep track of your WODs. It also serves as a great resource for our coaches to see how you’re all doing. Keep the posts coming
BLOG CHALLENGE: this week is to see if we can get more than 40 posts a day! 3 Post MAX per person. Can you guys do it?
15 box HSPU
9 ring dips
6 pull ups
5:39 subbed rowing for running
HSPU: 5 w/ 2 abmats
Ring dips: 7 w/ feet on box
Pull-ups: 8 w/ red band
Broad jump: 66 in
Plank hold: 5:00
DUs: 46! PR! And my rope hit the rings so maybe a few more in me
Baseline: 6:29 w/ band pull-ups
Tested my 1rep max push press
185, 205, 215, 225, 230f
Emom 3 push presses + 5 burpees @65% of my 1repmax
Power clean #135
& ring dips
Rest 5min then
Hspu & pullups
Broad jump- 92 in
Broad Jump-Opted out because of Hams
Plank 1:48-Shoulders went quickly
DU’s-35…Not even close to my max
HSPU – 8 (using box)
Ring dips -10
Pull ups – 6
Broad jump – 86 inches
Plank – 2:09
Baseline – 5:15
HSPU on grey box: 13
Dips w/box: 6
broad jump: 65
Push-ups w/kb 25
Broad jump 100″
Plank- 3:05 (rested 25 then 90 more)
Baseline- 3:29 (PR by 2 seconds)
Baseline 3:34 (Previous PR 5:24)
Baseline: 4:18 (air squats painfully slow)
Fun time at 7:30
HSPU on box: 8
Dips on box: 6
Pull-ups w/ blue band: 6
Broad jump: 69
Plank hold: 2:45
Benchmark: 4:30 w/ ring rows
(I don’t remember my first benchmark number but I’m thinking it was somewhere in the 6 min range; either way, PR)
Good WOD on my first day back after several months away from working out! Lots of room for improvement.
HSPU on toes on gray box: 6
Dips with feet on red box: 8
Pull-ups with blue band: 4
Broad jump: 76 in.
Plank hold: 1:10
Damn this would have been fun to do!
Rest day today for me. Did some plank and hollow position holds. 3.5 mile run yesterday and a tempo run planned for tomorrow morning.
HSPU, toes on red box: 10
Dips w/ feet on red box: 10
Pull-up w/ black band: 7
Broad jump: 60 in. OKAY I CAN’T JUMP.
Plank hold: 2:05 (bleh. I’ve held for 3 before)
DUs: 3 (also bleh. I’ve done more)
Benchmark: 6:31 w/ ring rows but real push-ups!
Strict HSPU: 11 (PR)
Ring dips: 13
Strict Pullups: 11 (15 is PR; not today)
Jump: 88 inches
Benchmark: 4:10 Rx (In March it was 3:58; I didn’t feel slow today, surprised when I saw the time, no explanation)
Jason, you were my better across the board tonight – curse you, and nice work.
HSPU on knees on red box: 10
Dips with feet on red box: 7
Pull-ups with green band: 5
Broad Jump: 70 in.
Plank Hold: 1:30
DU’s: 10 (finally strung some together!)
Baseline WOD: 6:30 (knee pushups and ring rows)
Dead Hang PU’s-15
HSPU: 0 – I had 6 on toes but with incorrect body position
Ring dips: 8 red box
Pull-ups: 8 blue band
Broad jump: 0 – jumping still hurts
DU’s: 11 – was just testing out how DUs felt with strain and felt pain within a couple jumps. Cut myself off at 11. Trying to save all my jumping for Saturdays comp. PR is 50
Baseline: 7:35 sub 500m row for run, 10 regular push-ups, 10 knees
Rest day tomorrow – mind and body are exhausted
HSPU- Toes on gy box- 6
RIng Dips- Ft on box- 9
pull ups(blue band)- 6
Broad Jump- 74
Planks- 1:27, poor showing
Baseline: 6:17 rx’d
Broad Jump: 107 (was hoping for more)
Plank: 5m cap (this hurt a lot) (PR)
So sad to miss this! Gah!
Hill repeats in Central Park on the triangle @ W72nd
7x .4 ish miles in just over 30 mins. And my hamstring’s feeling good!
HSPU feet on gray box: 9
Strict Dips : 4
Pull ups: 5
Broad jump; 76
Baseline: 5:19 rxd
Plank: 2mins and change
Had to leave.
Oops that should be only 22 HSPU!
Forgot to do this last night.
HSPU (Gray Box): 16
Pullups (w/ Blue Band): 4
I trimmed 3 mins and 4 seconds off my baseline. Woot!
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