Seeing as how there are no classes tomorrow to observe Remembrance Day, there will be a QOD for today.
What is your favorite CrossFit video? Post link if you have it.
150 Kettlebell Swings
Compare to Oct.14/10
Jocelyn and Sheldon team up with Coach Rob
http://vimeo.com/21491447
LOL!
Does this count!!
LIKE
Come on… Chest to the floor…. NO REP!!!!!
When I got to the gym last night, I rushed to Kevin and asked him if he had seen this beauty! He assured me that he had and it was all Guy was talking about. It counts in my books guy…..it counts big time!
It’s really not that difficult, like she says.
And it’s certainly not a CF video!
Wu x2
Strenght – Shoulder Press 5s
55-65-75-90-95
WOD 150 KBS 35#
Time 8:45
Really happy with this WOD. Normally I’m huffing and puffing and have to stop to catch my breath, but not this time. I still took breaks but it was from tired muscles not exhausted lungs.
Jocelyn!!!!! You finally joined. Yay:)
I was thinking the same thing! Yay!!!!
Wu x2
Strenght – Deadlifts x 3
95,100,110,125,140(first 2 where good last one shoulder rounded on the way up & down)
WOD : 150 KBS (15 min. cap)
25#
Time 8:23
Cash out – practice Pistols (bench)
– back stretch
Wu x 2
Strenght – Deadlifts x 3
185,225,245,275,300
WOD : 150 KBS (15 min. cap)
50#
Time 7:43
Cash out – practice Pistols (small box)
stretch
YOU GUYS ARE AMAZING!!! WOW!! Bracelets are all gone ( except one I think) PLUS Kevin said we raised over 300$ !!! My eyes teared up when he told me that! WOW!! Bless your hearts guys!! I knew I could count on you guys to help out! Everybody have such a big heart!!
If someone would like more bracelets, let me know how many, and I’ll go buy more! I know Gabrielle and Eric N. wanted some…
YOU GUYS ROCK!!!!!! XOX
Wu x2
Strength – OHSx 5
35-45-50-55-60
WOD : 150 KBS (15 min. cap)
30#
Time 7:29
Cash out – practice Pistols
That was a tough one, managed to get through the first half unbroken. My arms are jello.
Super fast Maria…..first half unbroken, very nice. I was aiming for the first 50, but didn’t make it.
Oh… and this is my favorite crossfit video!! I always show it to people when they ask me “whats crossfit”…lol
I like this one!
Really great video!
This is one of my favourites too Nadine
Very inspiring!
The girl at 0:55….I want abs like that! (and before you say it Kevin, I know….abs are made in the kitchen!)
wow great Vid !
I’ve sent this link to to people before too, it’s my fav!
First time I’ve seen this! Thanks Nadine!
Mobility x 1
Wu x 2
Strength – Push Press
3 sets of 5 reps @ 35#
s set of 5 reps each 40# – 45#-50# (PR by 15#)
WOD: 150 KBS (15 min. cap)
20lbs
Time: 12:39
Thanks to all the 7am’ers for the push on the last 35 swings! Really needed that push! I have not been going to CrossFit long, but THIS was the first time I felt like I was going to pass out!
Cash out – practice Pistols (large box). Definitely need to be practicing these at home. I’m so un-coordinated!
Stretch – McKenzie push-ups 2 sets of 5 reps.
My favs.
http://vimeo.com/27463518
http://vimeo.com/13888029
Hey Gang:
I’m heading down to CROSSFIT Sussex TOMORROW for a SPECIAL workout to raise money for Barret Muir. He was in a car accident that has left him with life altering injuries. They are asking for a donations, and it will be great to see CrossFit Sussex’s new set-up!
Workout can be scaled for all fitness levels…and open to anyone wishing to support the cause!
“Barret”
50 pushups
run 800m
50 squats 135lbs
run 1 mile
50 deadlifts 135lbs
run 800m
50 pullups
Please let me know if you plan to come! I can fit 4 more in my car. I’ll be leaving my place at 12:00pm and returning by 3:00pm – ROAD TRIP – Lets DOOOO THIS!!!!
I think they’re looking for a $50 donation, correct?
no that was what they were looking for initially – Spoke with Ryan and any bit helps! Any demonination
That sounds like an awesome WOD!!! I am heading to Halifax tomorrow morning for the long week-end. Great cause!
Jo and I will be at CrossFit Kinetics in Halifax for the 12:30 class. You should come by!
WU x 2
Strength: Cleans 1′s
45-55-65-75-80 – no PR Really struggle with the cleans
WOD:
150 KBS (15 min cap)
25#
Time: 8:42
Cashout: Practice Pistols Large Box
PS – 21 Second PR and 5# heavier on the KB
Great job Cheyenne. We missed you at 6:00 a.m.
GREAT job, Cheyenne!!
My answer to the QOD.
I love all the old school CF videos with Greg Amundson and Nicole Carroll. They were my inspiration and role models when I first started to dabble in CrossFit.
And I really love the pump up videos that get you excited for a workout. The music is loud, the athletes are intense and it makes you want to crush a workout.
But there’s one video that speaks to my heart. And it truly defines what CrossFit is all about. It’s about fitness for anybody. It’s about achieving goals and redefining yourself. It’s about living better.
Meet Bill Center….
I LOVE that one, Kevin
You’re singing to the choir
Great choice!
wonderful!
8.5 km run: Time 48:24
What a beautiful day for a run! I had a smile on my fac the whole time. I am definitely awake for my pd session this afternoon.
I saw you going down St. George Blvd. I beeped my horn at you….you must be so accustomed to it you didn’t notice
Too cute Cheyenne!! Hey, I met your sister on Saturday at Cross Fit Dieppe. She has a lovely personality just like you!!
ooops… that should be face!
I’ve only started, but I hope one day to have the ability to be a “true” crossfitter.
150 KBS #35: 8:53 min
My back was still very sore so I didn’t want to push it.
Can’t believe Corinna did 100 KBS in a row!!! WOW!!!!!
Strength: Front Squats
(x5) 70 – 75 – 90 – 100 – 105
WOD: ~ 5 Min Plank
Changed due to messed up shoulder (physio starts next week)
–> Combined total took 7:28 – Broken into 6 sets: 2:00 1:00: :30 :30: 30 :30
Breaks between were too long, but holy shakes – hard to get back into position with each drop. I think I’m going to feel this in the abs tomorrow.
Frustrating not being able to do the same WOD as the class, which means there is no one to keep pace with that might make you push to do more.
Haven’t done a plank in a while, so this was just a reminder that I should be doing it often – as a cashout.
wu x2
DL 10′s
100-115-120-125-130
150 KBS #30
Time 6:55
Last time I had #25 time was 7:12
PR of .57 sec WOOO!!!
Great job steph!
Wow, favorite crossfit video? So many!
When I first learned about the Crossfit Games, I learned that Mikko Salo was the 2008 champion. I looked him up and stumbled on this video of him doing Fran. It’s not the fastest recorded Fran time (maybe it was when this video was shot) but the speed of his thrusters was simply jaw-dropping:
WUx2
Push Press 1RM
135×3-145-160-185-200(PR)
WOD @ 35# … stopped after 90 reps, back too tight, even with scaled weight.
Cashout: Pistols
- Right Leg = 10 unbroken
- Left Leg = 4-1-2-3
WU x 2 ( 2nd round -sub ring dips for pushups/toes to bar for situps/ring pull ups for bar pull ups)
Strength: Back Squat 1RM
135(5)-185-205-225-235 (15#PR)
WOD @35#
150 KBS
Time = 6:18
Cashout- practice pistols
Left leg – with plate (5# then 10#) held out in front for balance
Right leg – 10# plate for balance…almost got one but flexibilty and strength an issue with this leg
Great job 5:30 crew!
Corinna: 100 KBS unbroken??? Holy crap! You rock!
Corinna, she said she met you and I told her to “Back off, Get your own Corrina”
LOL!
“Step away from our Corinna!”
Is there an open gym tmr??
WUx2
Push Jerk 1′s
70-80-90-105-115(f)-115
WOD @ 25
Time : 7:44
WU x 2
Strength: Deadlift x 3
165-175-185-205-215
WOD: 150 kbs @35lbs
100-25-25
Time: 5:53
PR: 57 seconds
Great job 5:30 p.m crew.
Thanks for coaching MC!! It is so awesome seeing you and Pierre at the gym!
You rock too Lora! Congrats on all your killer PR’s lately. You should be seriously considering qualifying for the games next year!
3 sets…really, really???? Wow!
WU x 2
Strength: press X 3
95-105-115-125-135(one rep)-130
WOD:
150 KBS (15 min cap)
35#
Time: 6:10
Cashout: Practice Pistols
Front Squat 3RM –> 45WU – 135-185-205-230(PR for reps)
WOD with 53# kb –> 7:28
Pierre’s post above
Pressx5
95-105-115-125-130
WOD: 150 KBS @50
8:08
Loved all the WODs this week, great programming.
I agree Dan! Woke up this morning barely able to move! Lol
Great video, Martine!
If you’ve got 8 minutes watch this one…
*like*
Every time I see a video of that guy, I like him more and more!
CrossFit HQ has a YouTube channel. Tons of videos to enjoy!
http://www.youtube.com/user/CrossFitHQ
WU x2
Strength: Deadlifts
5x 115-125-135-155 –> stopped here, my back was rounding. I realized after that I had forgotten to take off my shoes!
WOD: 150 Kettlebell swings (35#)
Time: 9:47 – Very happy with that, I got a real nice PR.
Went to the 6:30pm class tonight for a change! Had fun working out with you guys!
Thanks for coaching, Gab!
Wu x2
Back squat x 5
70-75-80-85-90-95 pr for reps
Wod @ 25
Time 7:17
WU x 2
Strength: Deadlifts
5 x 135,150,165,190,210
WOD: KBS x 150 x #35
Time: 12:44
What I like most about crossfit is when I do a new workout and discover a body part that really needs improvement. The KBS was ok on the back, legs, butt, foreamrs…… forearms…..my foreamrs are still hurting 2 hrs after.
CFWU x 2
Push Press x 5
95-100-110-125-135 (4)
WOD — 150 KBS @ 50#
Time: 13:17
Everything felt fine except for the grip. Very difficult to hold on to the KB. Nice push tonight everyone.
WOD with 53# ->7:3something
Nice times today posted on the board. Keep her going guys
Wu x 2
Shoulder Press x 3
35-45-55-65-70
WOD: 150 KBS @ 35#
Time = 8:30
I learned today that I can do pistols…who knew???
Enjoy the holiday tomorrow everyone. Be sure to take some time to reflect & pay tribute to our veterans, and if you can, take in a Remembrance Day service.
WU x 2
Strength: back squat x 1
135-155-185-205-235 (PR)
WOD: 150 kbs @40lbs
Time: forgot to write time down but it was in between 7:30 and 8 minutes