10-9-8-7-6-5-4-3-2-1 reps for time of:
Chest to Bar Pull Ups
Box Jumps (30/24)
1) Every minute on the minute complete:
-5 Power Cleans every minute on the minute for 5 minutes
-Rest 1 minute
-3 Power Cleans every minute on the minute for 5 minutes
-Rest 1 minute
-1 Power Clean every 30 seconds for 5 minutes
2) Sink Mobiliztion (page 271)
Arm Training For Strength Athletes-Lift Big, Eat Big
“All you can change is yourself, but sometimes that changes everything!”~ Gary W Goldstein
SWOD 65, 75, 85
WOD 8:03 (blue band, 24 inch box)
PC 165/185/205
WOD 9:41 (regular PU’s)
PC 95/115/145
WOD 8:00 green band
8:30
SWOD 205/215/225,235
8:55 did 4 twice , blue band
85/100/115
50/55/60
8:05 ; modified
SWOD 135/155/165 only twice.
WOD 7:08
4:15
185/225/265
50/55/65
WOD: 10:41 Green/red band
4:56
185/225×2 245×3/275×4, 285×2, 295×2, 300, 305, 315(PR)
5:10
225/255/fail
WOD 7:12
SWOD 185,205,235
SWOD: 75/85/105
WOD: 9:15 green band
SWOD 65/75/90
WOD 7:17 (green band)
9:07
185/225/245×5-255×5
SWOD: 145/165/195
WOD: 8:22 (Pull-ups)
WOD 6:07
SWOD 105/115/125×6, 130×4
WOD – 7:39
SWOD – 75/85/100
Today marks 1 year at CFM!
Mel Nov 2012
Diagnosed with a herniated disc and bulging disc
Painful to get out of bed every morning.
Painful to get in and out of a car.
Painful to ride any distance in a car.
Sleepless nights.
Painful to get in and out of helicopter or lift stretchers.
Paid for a new room on the chiropractors house.
Spent a lot of time lying on the floor.
Mel Nov 2013
Refused surgery.
Drank the koolaid at CFM.
Jump out of bed in the morning to put workout clothes on.
Jump in the car like Dale Jr.
Ridin in the car, singing like a fool.
After Erik and Ray WODS, sleep like the dead..
Jump in the chopper, out lift any medic I work with!
Cut off the chiropractors cash flow 1 yr ago today….
Still lay on the floor a lot/ gym floor that is!
Thank you CFM!
SWOD 115/135/140
6:38
SWOD 125/135/140
Way to go Mel!! So proud of you !!
SWOD: 85/95/105
WOD: 8:08 ( regular pull ups… Got rounds 10 &9 unbroken…. Whoop whoop!)
Well said Mel! So proud of you. An inspiration you are! Congrats!
95/105/120
WOD= Brandy can’t count
I think I did 7 twice, but honestly don’t know where I messed up. Quit at 11:19
Pull ups for CTB
SWOD 75/85/95
WOD 8:53
SWOD: 135/155/175
WOD: 6:59
Mel,
That would make a good commercial! Great post.
Mel that’s awesome!!!!!
SWOD 95/105/115
WOD 9:07 PU/22″
Mel…UR AWESOME!!!
SWOD: 115/135/155
WOD: 10:08 (no band & 24″ box)
Mel, love your story!
Congratulations on your success!
SWOD: 185#/225#x2,245#x3/265#x2, 275#, 285#, 295#, 300#(PR)
WOD: 6:06 (Regular pull-ups, 24″ box)
Mel! You. Are. Freakin’. Awesome!
Mel, I’m so proud of you and enjoy when I get to workout with you and the breakfast club! You are so A.W.E.S.O.M.E. and a wonderful part of our CFM family!
WOD 8:36
SWOD 95/105,115/125,130 (go heavier next time)
5:26
185/225/245-275
5:39
185 x 5
225 x 3..245 x 2
275 x 2..285 x 2..305 x 1…315(PR)
175/205(failed 1 rep)/215
8:33 (regular pu/romanian deadlift @185)