Congrats to Gabrielle on completing her Level 1 Cert!
August 17, 2009
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
Our group is the 2nd one down (it was really bright!)
So, there’s a great story about our trip back from the Cert. We end up leaving the cert at 6pm (Maine time), and stopped at a local restaurant before we hit the road. It was about another hour before we left Waterville for home.
Gabrielle took the wheel for the stretch through Maine and was a little heavy with her foot, getting upwards of speeds around 150km/h. She was diligent, and would slow down at all the emergency access lanes where police tend to hide. By accident, she forgot to slow down at one, and sure enough, the blue lights starting flashing.
We pull over and the officer asks where we’re from. We tell him Moncton, NB. He asks where we’re coming from. We said Waterville from a CrossFit cert at the Maine State Police Academy. He started to freak out saying “No way?! You do CrossFit?”
I asked if he knew Luke (the host of the Cert), and he said he went through training with him back when he was a cadet. They were the first ones to go through the CrossFit program at that facility.
He took Gabrielle’s information back to his car and quickly returned. He said because we do CrossFit, and he knew how hard that shit is, he was going to give us a warning.
I reached into my bag and gave him my CrossFit Moncton T-shirt to thank him for his kindness. He seemed pretty happy about it.
So, you never know when CrossFit will save your ass or get you out of a ticket!
CrossFit – Good for your body AND your wallet
We will talk about this later Kevin…LOL
Great story. Congratulations Gabrielle on your cert 1. Kevin said you did great.
CFWU X 2
Srength 3-3-3-3-3
Overhead Squat 15-20-25-39-Then practiced form on the wall.
WOD: Double unders 2 min. 1
Situps 2 min. 31
DU’s 1.5 min. 0
Situps 1.5 min. 22
DU’s 1 min. 0
Situps 1 min. 16
DU’s 0.5 min. 0
Situps 0.5 min. 8
Total 77 Low total because I am not yet conquering the double unders.
Warm Up X 2
Strenght: Deadlift
3-3-3-3-3
95-115-135-155(PR)-175(PR)
WOD: AMRAP:
2:00 Double Unders: 11
2:00 Situps: 52
1:30 Double Unders: 7
1:30 Situps: 35
1:00 Double Unders: 9
1:00 Situps: 21
0:30 Double Unders: 4
0:30 Situps: 11
Total: 119
Thanks to Kevin for forcing us to do Double Unders and not settle for Single Unders
+ 31 Double Unders
= 150 Total
CFWU x 2
Strength – Push Press – 3-3-3-3-3 / 40-45-50-55-60
WOD: AMRAP per round
Double Unders – 2 min – 15
Sit Ups – 2 min – 48
DU – 1,5 min – 16
SU – 1,5 min – 39
DU – 1 min – 12
SU – 1 min – 20
DU – 30 sec – 6
SU – 30 sec – 9
Total Double Unders – 49 (HOLLA!)
Total Sit Ups – 116
YAY! I can do Double Unders now!!! This is VERY exciting for me!! Good job Chantal, Pat, Hilary and Heather. I’m telling you Heather, you have to close your eyes!!
Congrats on Cert. 1 and using CrossFit to weasle out of a ticket; nice. Hee hee…
I’m amazed at how many DU’s you did!!
You too! Don’t forget to post them. You posted your total sit ups but not your double unders.
Congratulations Gabrielle, great job! Super glad you didn’t get a ticket too.
CFWUx2
Strength 3-3-3-3-3/45-50-55-60-65 Push Jerk
WOD-AMRAP
Double unders 2 min-10
Situps 2 min-49
DU 1.5 min-5
Situps 1.5 min-35
DU 1 min-6
Situps 1 min-28
DU 30 sec-7
Situps 30 sec-12 Total DU-28 Situps 124
Congratulations everyone on the double unders! Not that easy but actually got 4 in a row. I was told by Kevin that I have now graduated to the red band in pull ups. Tried 10, not so fun, much harder!
I guess I’ll post my results from the weekend workouts at the cert.
Tabata Bottom-to-Bottom Squats – 18 (PR!)
Fran will you marry me? (on rings) – 5:16
Fight Gone Burpee
20# Wall ball
75# SDHP
22′ Box jump
35# Dumbbell push press
Burpees with strict pushups
This workout was a lot tougher than the regular FGB, but I still managed to pump out 341 for total reps. Very happy with my results and may explain my funny walk today.
Congratulations to everyone who got certified (friends from Bathurst, Moncton, Halifax, Saint John, PEI, Dieppe).
Kevin, can you book me for tomorrow at 0600…I think my better half sent you an email.
You’re in!
and a funny walk it was!!!
Today was suppose to be my rest day but really, how could I pass up this juicy wod?
Double-under for 2 minutes (146)
Sit-up for 2 minutes (50)
Double-under for 90 seconds (94)
Sit-up for 90 seconds (38)
Double-under for 1-minute (60)
Sit-up for 1-minute (25)
Double-under for 30 seconds (30)
Sit-up for 30 seconds (13)
DU: 146+94+60+30 = 330
SU: 50+38+25+13 = 126
Now that was fun!! Much better than to 50s I did yesterday.
Kevin someone can have my 6:30 spot.
See you tomorrow
Nice double under Jeannette!!!
Clean 3×45 3×65 5×95 (i wasn’t squating deep enough) 5×105 1×115 (but a semi squat) Still a PR YAY!!
WOD : Double under and situp for 2 min, 1.5 min, 1 min, 30 sec.
Total: 124 Double unders + 272 situps (butterfly)
That’s make .4 double under /sec and .9 situp/seconde.
Very happy and surprise of my double under!!
Great work everyone!!
CFWU x 2
Strength 3-3-3-3-3
Push Press (45)-135-155-165-170 (PR or reps)
WOD
DU: 18+10+5+3 = 36 (yay- surprised!)
SU: 30+16+12+6 = 64
So I guess I will post what I did this weekend at the Cert. too.
Tabata Bottom-to-bottom squats –> 15 (PR)
Fran –> 5:56
) When it happened one of the trainer, Mike G. from Crossfit Altanta, was right in front of me, he looked at me kinda scared, and asked me if I was alright. So I asked him if it was bleeding, and it wasn’t, so I continued. But for a few seconds I saw some stars…. 
I still have that bump on my head today.
While doing Fran, I dropped the bar on the head on the way down (I guess, I didn’t learn yet that I have to push my head back on the way down
Fight Gone Burpees –> 304
That is 2 reps less than the FGB (the day I almost puke) I did 2 weeks ago at the gym and burpees suck a lot more than rowing.
Overall, that was a great weekend. I learned a LOT LOT more on that Cert. than on the first one. I had time to look around when we were in group, and listen to the trainers correcting the people in my group.
It was great to see lots of people from the Maritimes…I think we were 15 total.
Congratulations to everybody who is now Crossfit Lvl 1 certified.
My next mission is being a test subject for a Lvl 2 cert!!
by the way.. congrats Gabrielle! it was really nice meeting you! Shoot me an email if you’re in town!
I also have to brag on his part.. Kevin was the stud this weekend. He had the highest B2B tabata results in the whole group, AND the highest Fight gone burpee score. (with Pierre taging along behind)
impressive scores Kevin. You’ve worked hard, and it shows.
and again… IT WAS A VERY FUNNY WALK
WUx2
Strength: 5×3: Push Jerk: 95, 105, 115, 125, 145 (pr)
WOD:
Double-under for 2 minutes: 70
Sit-up for 2 minutes: 86
Double-under for 90 seconds: 52
Sit-up for 90 seconds: 51
Double-under for 1-minute: 23
Sit-up for 1-minute: 27
Double-under for 30 seconds: 21
Sit-up for 30 seconds: 16
Total sit ups: 180
Total DU’s: 166
What a huge improvement from the Hopper event! I had trouble getting more than 3 double unders in a row then! Needless to say my abs are going to remember this one for a looonnnnngggg time!