Thursday 07.17.14 WODs and News | 84 comments Rachel American Dream AMRAP 20 Up Ladder of: Power Clean (205, 140#) Muscle Up Post Scores to Comments. Compare Scores HERE. Box Brief: Karen, John, and Anjali finished Elements this week! Welcome to CFNE! Gransky’s using their fitness under water. 84 Comments Andy M on July 17, 2014 at 7:46 am American Dream: 7+4 (140#) 9 rep PR at same wt. Reply Max on July 17, 2014 at 8:41 am Those are a big 9 reps! Nice PR! Reply Ben Bergeron on July 17, 2014 at 11:03 am Nice PR Andy. You’ve been consistently working hard, and it’s paying off. Reply rich t on July 17, 2014 at 7:52 am American Dream: 8+9 (135,2xC2B) on the patio. nice air but bar got soupie. Reply rich t on July 17, 2014 at 8:12 am 117 total reps = 35 Power Cleans + 82 C2B Reply Brian L on July 17, 2014 at 8:34 am 7+15 (185,MUs) Reply Max on July 17, 2014 at 8:42 am Hell yeah Brian! Glad to see you back at the box. Reply Ben Bergeron on July 17, 2014 at 11:05 am Fun training with you this morning and thanks for doing the little post wod run with me. Reply Brian L on July 17, 2014 at 9:25 pm Great to be back in there this morning with the 6:30, obviously couldn’t have asked for someone better to train with. Being away from CFNE for over a month really makes you appreciate the opportunity we have to train at the best gym around, thanks. Reply Braatz on July 17, 2014 at 9:07 am American Dream: 7 + 1 (155, MUs) Way off PR, but thrilled to be able to do a pain-free pulling movement after a month break. 5 x 7 front squats (across): 175# Reply Michelle on July 17, 2014 at 10:22 am Awesome, Braatz! Reply KenK on July 17, 2014 at 7:56 pm nice work on the FS as well. Reply Ho on July 17, 2014 at 9:19 am AD: 7+13 Rx 50 GHDs. Beach season. Pretty bummed about AD. Just felt completely drained from go. Some days I guess the body takes a break whether you want it to or not. Adapt and overcome. Here’s to tomorrow. And so on… Reply Kaitlyn on July 17, 2014 at 9:26 am American Dream – 5+10 RX Huge victory, my first time doing MU in a workout! Reply Max on July 17, 2014 at 9:50 am CONGRATS!!! That is HUGE! Reply Harry Palley on July 17, 2014 at 10:00 am Awesome to see this Kaitlyn – breakthrough WOD for you! Reply Michelle on July 17, 2014 at 10:23 am Congrats!! On fire! Reply Ben Bergeron on July 17, 2014 at 11:06 am Woot Woot! Reply Stephan on July 17, 2014 at 12:15 pm Nice work! Reply KarenH on July 17, 2014 at 1:39 pm Awesome!! Happy for you! You have been working so hard! Reply Mick on July 17, 2014 at 3:12 pm That’s what I’m talking about Kaitlyn! Killer job, all the hard work on those mu’s are paying off. Keep it up! Reply JC on July 17, 2014 at 3:42 pm So psyched for you! Reply smw on July 17, 2014 at 4:08 pm So awesome Reply smw on July 17, 2014 at 4:18 pm Um and Rx weight too. Great Reply Melinda on July 17, 2014 at 4:47 pm Great job, you have been working hard on MUs! Reply Krystle on July 17, 2014 at 5:32 pm Wow! Amazing! Reply Brian L on July 17, 2014 at 6:04 pm congrats! Reply Suzanne Hayes on July 17, 2014 at 6:51 pm Good job girl! Reply Stephanie on July 17, 2014 at 8:32 pm Working out next to you was awesome; you looked SO strong! Reply Kaitlyn on July 18, 2014 at 8:00 am Thanks guys!! Reply brad on July 17, 2014 at 9:46 am American Dream: 9 + 1 (175, MUTs) PR by 9. My notes were to go RX this time (vacation tomorrow and I want to make sure I’m fresh to get my drink on, is that a good excuse?) have a good week all. cheers. Reply Colleen (OC) on July 17, 2014 at 9:50 am American Dream: 11+8, 75# and 1 x c2bs. Don’t know if this is a PR since I seem to change up the modifications every time, but it was fun anyway! Reply Michelle on July 17, 2014 at 10:28 am American dream: 6 + 4. 105#/muscle ups Mus are easier when I do them correctly. Starting to break my bad habit- psyched. I appreciate the coaches keeping after me on this. Nice work today, Leo! Reply Big Bri on July 17, 2014 at 10:44 am AMRAP 20 Box jump 30″ with weight vest, ascending Prowler push (1 per round), 75M with 45# 12 rounds + 8 Reply Ben Bergeron on July 17, 2014 at 11:06 am Nasty little wod. Nice work. Reply Judi on July 17, 2014 at 10:48 am American Dream 8 + 14 MU transitions (70#) Reply laura c on July 17, 2014 at 11:20 am AD: 9 + 14 75# 10 pounds heavier and 2 rounds slower but not 100% sure what the last mod was? Today did 1 PC/ 2 pull u p/ 2 push up Did not want to MU stuff b/c have to wear a dress this weekend and not into having scabbed up arms…I will not be with cross fitters Off to my 25th HS reunion – may shock some people as I was a little permed head cheerleader 25 years ago…LOL! Reply Georgia on July 17, 2014 at 12:04 pm 4 mi run in MV Reply Stephan on July 17, 2014 at 12:15 pm AD 8+9 with KPU and PU as subs. 7 rep PR with same mods from 2/14 Reply Lára Vukson on July 17, 2014 at 12:17 pm Go Rachel! early 5.8mi in NY w/my work ladies Reply ToddH on July 17, 2014 at 12:42 pm American Dream: 8+7 (135#, subbed 2xKPUs & pushups for MUs) Reply Brook on July 17, 2014 at 12:48 pm American Dream: 6+1 (185# for a few reps, then dropped to 155#; MU for rounds 1-4, then 2X C2B) I’ve never come close to 10 MUs in WOD before, so that was great even if it did slow me down a bit. Great tips from Harry and Meg this morning on the PCs… thanks guys! Reply JC on July 17, 2014 at 1:13 pm What is the rep scheme for the Up Ladder? Thanks Reply Braatz on July 17, 2014 at 2:00 pm 1 PC, 1 MU 2 PC, 2 MU 3 PC, 3 MU and so on… Reply JC on July 17, 2014 at 2:19 pm Thank you Reply JC on July 17, 2014 at 3:43 pm Hey who is this new JC?!!! Do I have to start going by Juan Carlos? Reply Max on July 17, 2014 at 9:46 pm LOL! Toni on July 17, 2014 at 1:17 pm American Dream: 8+42 @ 85#. Last time I did 11+7@85# which doesn’t make sense?? I’m wondering if I did 1 pull up and 1 push up for each MU last time? This time I did 2pu/2pu per MU. Hmmm…in any case I’m fitter Reply Laura c on July 17, 2014 at 2:49 pm I was over 2 rounds slower and only 10# heavier. I had 12+14 last time… I truly don’t think I could have maintained that volume of PU/push-ups if they were doubled. Reply corey on July 17, 2014 at 9:23 pm we definitely only did 1 and 1 last time for the pull ups/push ups, i have it in my notes nice job ladies! Reply Eugene on July 17, 2014 at 1:44 pm American Dream – 8 + 9 PC + 16 C2Bs (155#, 2xC2B) 7×5 Front Squats – 195# across Can’t clean or do MUs anymore, but can front squat. Ugh. Reply Jonathan on July 17, 2014 at 2:03 pm American Dream: 7+1 (165#) 5 rounds: 10 GHDSU 10 Back Extentions 200m run Reply Gio on July 17, 2014 at 2:35 pm American Dream: 8+1(155#)MUTs Reply Mick on July 17, 2014 at 3:13 pm I was a lone ranger today at 2pm, American Dream 9+6rx Reply JC on July 17, 2014 at 3:44 pm AD – 8 rounds (185#). That’s a PR and #10 heavier. Reply Mick on July 17, 2014 at 4:14 pm Great job today JC, those muscle up have come a long way, well done Reply Greg D on July 17, 2014 at 3:54 pm American Dream – 7+16 (155#: MU’s & 2xC2B) 1:1 PC +1 MU 2:2 PC +2 MU 3:3 PC +3 MU + 1 attempt 4:4 PC +2 MU + 2 attempts 5:5 PC +2 MU + 3 attempts 6:6 PC +1 MU + 5 attempts 7:7 PC + 14 C2B 8:8 PC + 8 C2B Reply John S on July 17, 2014 at 4:16 pm American Dream: 7+ 3 (95, pu…did 100 for first 3 rounds) Reply smw on July 17, 2014 at 4:22 pm AD: 7&8@75# kpu & pu Reply Krystle on July 17, 2014 at 5:31 pm AD: 6+9 (95#, BMU) last time I did one BMU per round so I guess this is a PR Reply Jen W on July 17, 2014 at 5:41 pm Satan’s Whisker: 10:15 Rx Wowza – that was slow. I felt like I was breathing through molasses. Of corse, the air in Richmond in July is … thick. Two weeks off & little water did me no favors either. Reply Jen W on July 17, 2014 at 5:43 pm Oops – not Rx. Regular pull ups. Reply Sonia on July 17, 2014 at 6:55 pm AD: 10 even with 76# and KPU (increasing by one each rd). I had a small hand rip and had to switch to BPU in last 2 rds. But those were about 40 unasisted pu. Yay I got my pull ups back!! (One at the time), i take it Reply KenK on July 17, 2014 at 8:01 pm American Dream: 7+6 (155#, MU) 7×5 FS 165,155,155,155,135,135,135 That was frustrating Reply Nicole D on July 17, 2014 at 8:02 pm American Dream: 10+3 (105#, ring rows) Reply Corey on July 17, 2014 at 8:27 pm American dream: 7+18 @ 115 w pull ups and push ups 2 rounds less than last time but we def did 1 pull up 1 push up last time so this was double that so I’m fine with my score Reply Maureen B. on July 17, 2014 at 8:28 pm American Dream: 7+ 6 (95#, 2x pull ups and push ups, had to switch to ring rows on the last set cos of hand tears) Reply Andrea F on July 17, 2014 at 8:30 pm American Dream: 6+7 @85#. First time doing it and felt pretty good. Hands got sore from the pull-ups but other than that all was good Thanks for letting me drop in 6:30pm! Reply Matt L on July 17, 2014 at 9:01 pm American Dream: 7+6 at 135lbs and a fun time with the 7:30 crew. Reply Max on July 17, 2014 at 9:45 pm Cleans and pull-ups are really improving. Way to dial in those fast elbows tonight! Reply Kelly F on July 17, 2014 at 9:10 pm American Dream: 8 rounds even @ 185# & MUTs. Really want to be at Rx for both movements by the time we hit this workout again! Reply Max on July 17, 2014 at 9:44 pm Dude next time you do this you will RX it. Those power cleans looked silly easy! Reply L.J. on July 17, 2014 at 9:11 pm American Dream: 8+5 Rx (9 Rep PR) MUs felt good today, but the weight felt really heavy. I need to work on my cleans! Reply Max on July 17, 2014 at 9:44 pm HUGE PR! Reply Erkin on July 17, 2014 at 9:24 pm 7 + 12 (115#, 2x pull ups and push ups) Had to settle on 115# once figured out in warm-up that my favorite formula Women Rx – 20# wouldn’t work for me today. Cheryl thanks for the cue on getting wider grip on PC – amazing how little adjustments like that help! Kudos to all fellow athletes @ 7:30pm doing MUs and MUTs – reps are accumulating very quickly in this workout’s rep scheme! Though Kelly had some explaining to do going shirtless tonight – hey, it’s not Tuesday! Just kidding, great job! Today’s post-WOD walk&talk was really nice despite the rain! Reply Kelly F on July 17, 2014 at 9:31 pm Erkin, way to go man – you have gotten a lot stronger in these past few weeks! Reply Max on July 17, 2014 at 9:43 pm Nice work tonight Erkin! Reply Kara C. on July 17, 2014 at 9:56 pm American Dream: 7+8 (85#, w/pull-ups & push-ups) Reply Max on July 17, 2014 at 10:28 pm Pull-ups looked strong tonight! Reply Corey on July 17, 2014 at 11:40 pm Yeah Kara!!!! Reply Steve D on July 17, 2014 at 10:16 pm American Dream 7 + 6 (205# 2x Pull-ups/push-ups) Last time 8 + 14 @ 175# Super happy with the PC weight. Felt heavy but smooth. Big thanks to Geoff and Max for the encouragement and big push tonight! Reply Max on July 17, 2014 at 10:29 pm Dude those power cleans were AWESOME! Way to go! Reply Corey on July 17, 2014 at 11:41 pm I’m sorry who is this person posting Reply Sergio on July 18, 2014 at 9:34 am American Dream: 6 + 7 (140, MUs) first time doing MU’s in a WOD Reply Submit a Comment Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Website Notify me of follow-up comments by email. Notify me of new posts by email.