Olympic Lifting Cert
February 26, 2010
CrossFit PEI will be hosting an Olympic Lifting certification on August 28/29, 2010.
You can register by clicking here. The course costs $595 US but you can hold your spot with a deposit of $250 US. This course has not been posted on the main CrossFit.com site but has already started to fill up quickly.
Ryan Kells from CrossFit Kinetics has secured a deal with Best Western for rooms at $135 per night.
Let me know if you’re going!
WOD
7 rounds of:
7 Burpees
7 Deadlifts, 185/135#
Getting the bar past your knees is key to a great catch
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WUx3
Weighted Good Mornings – 3 reps each
45-55-65-75-85
WOD:
7 rounds…
7 Burpees
7 Deadlifts (185#)
Time: 10:52
We did this on December 1st. Back then I used the same weight and my time was 9:57. Feels like I’m making backwards progress lately.
I’ll get a few much needed rest days over the next week cause I’m leaving for Mexico tomorrow! 
Have a great March Break everyone! 
You aren’t going backwards! You are comparing am workouts with night ones. Have a great vacation, I still have three weeks to wait for mine!
Im going to try this at my gym!!!
Hey, if you guys are looking for rooms in PEI, check with Cheryl Paynter….she might be able to get you a better deal than $135!
I stayed in Charlottetown often for less than $135. I think I I’ve spent my last few visits at the Quality Inn (on the Hill), just off University near the Confederation centre in the $100 range. And possibly less than $90 with a bit of haggling. Don’t have any receipts to check, but I think you can do better than $135.
as it stands, I havent eatin anything in about 2 and a half days, trying to reful but very dizzy and light headed, gonna be in at 530 for a double whammy
Pick one, but not both.
Buttt coachhhh.. fine I will do fran with my new fran shirt, how much do I owe you for that btw?
Listen to this podcast
http://robbwolf.com/wp-content/uploads/2009/11/Paleolithic-Solution-Episode-3.mp3
I have the price at the gym. Not sure
Oh! and I dropped 6 pounds..
I switched my 4:15 to 6:30…so there is a spot open.
Kevin, did you give me back my $ for that order? If not, just count me in for a new CF moncton shirt.
Kevin, I just talked to Tim. He’ll take the 4:15pm spot.
Tim will take the 415 spot!
I heard Tim will take the 4:15 spot
For what it’s worth, the o-lifting certs are fun. Much better and much more painful than a Level 1. Y’all should go! 2 days with a PVC pipe is kinda crazy, but fun nonetheless.
Someone can have my 4:15 spot, can make it on time today because of work…
Will not be there tonight and possibly not in the morning either.
CFWU x 3
strength 1-1-1-1-1
Deadlift 130-140-150-160(PR)-170(PR)
WOD 7 rounds of:
7 burpees
7 deadlifts (135#)
Time: 8:45 (PR by 1:12)
BIG PR! Nice work!!
wupx3
strenghtx5
press 45-50-55-60-65-failed at 3
wod 7 rounds
7 burpees
7 deadlifts(115)
11:45
Hey Wood just thought you would like to take a look at this article and tell me what you think about it.
http://www.thatsfit.ca/2010/02/26/saturated-fat-not-bad-for-the-heart/?icid=main|canada-hp|dl4|link3|http%3A%2F%2Fwww.thatsfit.ca%2F2010%2F02%2F26%2Fsaturated-fat-not-bad-for-the-heart%2F
I’ll take a look at it tomorrow afternoon.
A good find! Pretty much what has been known for a while now. Glad they’re getting it out there.
Warm up
Strength- cleans 3-3-3-3-3
135-145-155-165-175
WOD FRAN
21-15 and 9 of
thrusters 95
pullups
5:52 PR thats a big PR but I still think I could have done better if I wasn’t recovering from this flu, Felt like I was going to pass out on 15s. next time sub 5
good job today folks
Great work on the PR Ed! You were flying…. a little pale… but flying!
Nice work Ed, I have a feeling you’ll get that sub 5 next time.
warm up
Push jerk 1-1-1-1-1
135-155-185-205-215(PR)
Fran: 21-15-9
Thrusters
Pulls ups
Time: 8:44 pretty happy with my time did it without geting any skin being torn off so pretty happy about that very happy with the new push jerk PR. great job today everyone.
Push jerk looked smooth too!
7 rounds of:
7 Burpees
7 Deadlifts, 185
4:50
Lung still burnt from Fran. And my burpees are so slow! Still, over 40 second PR!
Great work Sonia!
Gill, 25+10 = 35
…Thanks coach
CFWU X 2
Strength 1-1-1-1-1
Front Squat
55-50-55-60-65 Worked on form. Thanks Kevin for the help.
WOD
7 rounds of
7 burpees
7 deadlifts (115) (105)
Time 13:43
WU x 3
Strength = Shoulder Press x 1
1-1-1-1-1
105-115-125-130(PR)135(F) (My first official fail… SUCKS! I was really looking forward to putting this up. Grrrrrrrrrrrr! Motovation for next time)
WOD = 7 minutes in heav… oh no wait. The new # for hell is now 777.
7 Rnds of
7 Burpees
7 Deadlifts (135)
Time: 6:21
I feel that I could have done 145 or 150 DL’s and I also really find my burpees slow. Well… something to work on, after I’m back and the sun burn has faded!
Happy March Break folks!
So my adding skills were not up to par tonight. I was flying through the WOD. My burpees felt super fast. I did everything unbroken…finished with 4 something…and realized that I was deadlifting 115!
Finally got a backsquat PR. 165lbs!
Back Squat 1RM –> 135-185-225-285-295-305 (tied PR)
The 305 felt pretty good, I know I can get 315 now!
7 rounds of:
7 Burpees
7 Deadlifts, 185#
4:48
Kevin, last time you beat me by 2 seconds. It was my turn today!
Impressive work Sonia!
CFWU X 3
Strength 5-5-5-5-5
Front Squat
65-75-105-120-130
WOD
7 rounds of
7 burpees
7 deadlifts 185 lbs
Time 11:46
On Dec. 1st time was 9:13, but that was with 135 lbs this was as Rx’d in the a.m. pretty pleased.
Strength 5×1 Push jerk
105-115-125-135(f)-135(matched PR)
WOD
7 rounds of:
7 burpees
7 deadlifts 135lb
Time: 4:33 (PR by almost 2min)
Thanks coach and Pierre!
Hey Kevin Planning on going to the olympic cert. $135 a night seems pretty steep for a hotel room though!! Not sure what prices are like in PEI but sounds pretty high to me.