12-9-6 reps
Kettlebell Swings (53/35#)
Pullups
Burpees
Compare to May 31/11
Helen benches 95 for 5 reps like it was nothing!
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12-9-6 reps
Kettlebell Swings (53/35#)
Pullups
Burpees
Compare to May 31/11
Helen benches 95 for 5 reps like it was nothing!
Categories: WOD's
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Way to go Helen!
WUx 2 (+ 10 dips)
Push Jerks x 5 60-65-70-75 (x4) Still lighter than before. However, going down in weight, and Pat’s expertise has helped! I feel like the mechanics are coming back. Thanks Pat!
12-9-6
KBS 35#
Pull ups (green band)
Burpees
5:27
Oups, got confused in my schedule and didn’t show up this morning
I did a 5k run last night: 25:10
Not a PR, and just a bit faster than my last, but felt a lot better. Note to self, don’t eat before running.
Still a nice 5k time Vincent!
Yeah man, thats fast! Good work.
You ate before running, and this run felt better? Your going to do great this weekend, hope to see you there.
Nice 5k time, Vincent! Good luck this weekend @ Legs!
Hi everyone, if you can’t make a class this week, you can post it here to let us know. Or if you have a cell and want to text, my # is 866-7451 and I can make sure whoever is coaching is aware.
What a great picture of Helen!! Strong!
Nice pic Helen!
Have fun today peeps, I am in training all day but back tomorrow.
Looks like a fun “quickie”!
Mob + WUx2 (OHS+GM@35, MUprog+dip*, T2B, DUs)
* switch MU progression from 1″ band to 1/2″ band next
Shoulder Press 3-3-3-3-3 = 140# (PR 3#)
WOD Rx = 3:11 (PR 39 sec)
Was waiting for this one to come back around, very fun. Bit of a grip killer. Good job 6′ers!
Geez that’s FAST! Congrats on both your PRs.
Thanks Lora!
Wow…That’s a nice time man! right on!
Loved your new puppy. He is a lucky boy to score great parents.
Warmup x 2 (one set with ring dips…yipppeee)
Sumo deadlifts (3) 135-155-175
WOD rx’d – 3:47
That was the longest 3:47 ever. Recovery after the WOD was rough. Hard to catch my breath.
Nice job! Yeah it feels like a long short time.
Wicked fast time, Gillyon! Way to go!
Wux2
No strength
WOD
12-9-6.
KB.
Pull-ups
burpees
In 6:15 rx
OHS x 3
115-125-135-145-150 pr of 15# for reps
Wod Rx
Time 3:28
Great time Darsey and nice OHS pr.
Nice job Darsey! Great PR too.
What’s with all you morning peeps with sub 4:00 WODs? Is Patrick whipping you or something???
It takes me longer than 4 minutes to get out of bed for Pete’s sake….
Oh….and nice time, Darsey (that’s what I meant to say, but got a little side-tracked…LOL)
Haha. Pat runs a tight ship in the morning! We don’t dare step out of line!
Yeah….he even slapped me in the face last week so that I could lift more weight. No joke!
What the hell dude? OHS PR, AND some crazy WOD time??? Nice work!!
OHS x 5
105-110-115-120-125 (PR 5#)
Wod Rx
Time 4:00
Burpees were the killer for me. Not sure how, but I will need to work on them during warm up. Sub with pushups perhaps?
You are right, aside from transition, burpees make or break this WOD. Good work!
For the fans of TV show Survivor, there is a Crossfitter in this season’s line-up, he’s still in right now. Was wondering when one of us was gonna show up on there. Check him out, from the Crossfit Community site..
http://community.crossfit.com/video/survivor-contestant-prepares-crossfit
I was thinking the same thing – imagine if a Crossfitter went on the show! However…this guy only started Crossfit when he found out he was getting on. I don’t know how long he’s been doing it for…
I assume he must’ve had a least a few months. With proper diet and training he most likely made considerable gains fitness-wise.
Can’t wait to see how he does in the individual immunity challenges if he reaches post-merge.
Actually was kinda surprised when I saw this, seeing as Stephanie and I have been watching this season. I dont think he’s had much camera time so far because 1. his tribe hasnt been on the chopping block yet and 2. two or three others are more prominent within his group.
Yup I’ve been watching too, haven’t noticed him before. But I sure will now!
Yeah, I think the end of last show was when he finally got some time on camera. Aligned himself with returning-guy w/ idol and baseball-dude. #crossfitguyissmart
Now Im really excited to watch tonight…
Oh, I’ll be watching for him tonight for sure. Thanks for sharing that, Mario.
Wow, I wish Kevin could have taken a picture of my better side! LOL
What? He took a pic of your STRONG side!!!! Doesn’t get much better than that
YES! Well said!
@Kevin M, Stu at Mta this friday at 7pm, come check it out if yah can
Yes….. That’s awesome man… Anyone who’s wondering. Shawn plays rugby for STU and will be kicking ass and takin names on the field. Should be a fun time….. Thanks for the update man. Still doing crossfit a bit up there?
not a problem, and just started at biometrics last week
MOB
Wux2
Shoulder Press x5
70-75-80-85-90
WOD
12-9-6.
KB. Rx
Pull-ups (The purple band)
Burpees
Time 5:55
nice time bud
Wux2
OHS 3′s
60-65-70-75-80
WOD
12-9-6.
KB. 35lbs
Pull-ups (blue band)
burpees
4:37
Great job guys
. I already know that Burpees will be the killer for me tonight lol.
I also follow survivor, I love that show, but Mario you have to be a US citizen to be on the show, so I don’t think we’ll see anyone of us on there :p.
Also, I was considering doing the legs for literacy run this weekend. Is anyone doing it?
Off the top of my head for the Legs this weekend: Valerie, Trent, Vincent and possibly Blake? I can’t remember everyone. I know there is also a few from CF Dieppe going.
And, Crossfit is all over the world and arguably the most supportive fitness community that exists. If there’s a Crossfitter at Survivor, I’m rooting for him/her whether I know them or not!
Yeah even if he plays dirty I will root for him, because he can probably out-burpee all the other contestants. Respect.
By “one of us” I meant a Crossfitter. I’m painfully aware that you have to be a US citizen to get on the show.
Actually I was thinking of signing up for Legs for Litteracy (5k).
I’m doing Legs, too.
Melanie B.
haha ok
. They should make up a crossit WOD (with burpees) for one of the challenges lol, would be fun to see.
Yeah, its the 5k I was thinking about too, I’m pretty sure I can’t do a 10k lol.
You just said the “C” word.
Melanie B
hahah oops, :S
Mobility
WU x 2
Strength : OHS 5 x 40-45-50-55-60
WOD
12-9-6
- KBS (30lbs)
- Pullups (purple band)
- Burpees
Time : 4:20
Quick but fun one
Good job everybody, especially Rob who was an AWESOME coach 
P.S. You can pay me next time you see me Rob…
WU x 2
Cleans x 5
120-130-140-150-160
WOD — Rx’d Time: 4:04
11 second PR — I’ll take it they don’t come often anymore…:)
great time Marcel!
Good job on the PR!
Great job man! you were right on my heels the entire time. Made me push harder! Thanks
MOB
WU x 2 (toes to bar)
Strength: cleans 5′s
75-85-95-105-110 (PR for reps)
Form was so much better, no pain in my arm/shoulder and proabably should have gone heavier to start. Last set easier than it should have been
Finally some progress. Thank you OLY CLass!
WOD
12-9-6
– KBS (35lbs)
– Pullups (med purple band)
– Burpees
Time : 4:54
Pullups were the stumbling block as usual. Really would like to see faster progress on those – seems I’m one step forward and 2 steps back!!
Great job 4:15 class!
WU x 2
OHS x 5: 80-85-90-95-100
WOD Rx’d @ 6:11
My time was slower from the last time, but I ditched the bands for this one today, so I’m really happy about that.
Way to go Heidi!
yay for no band!!
Congrats on the no bands. Huge step.
Great job on your pull-ups Heidi!
Great job Heidi!
Way to go Heidi!!
Mobility
WU x 2
Strength: Push Jerk @ 5×25-30-35-40-45
WOD:
12-9-6
– KBS (15lbs)
– Ring Rows
– Burpees
Time = 6:08
I checked my book and it’s been 2 weeks since I was last at the gym. I’ve really missed it and I was so happy to be there, today! I need to remember how much better I feel when I get a workout in! Giving in to my excuses not to go (aka falling back on old habits) = slippery slope for not taking care of myself in general.
I have to say, though, that the gym looks SO awesome!!! I saw the video but being in the gym tonight, I was amazed at how much bigger it seemed! LOVE IT!
And great coaching, Rob!
Great job!! Way to stick with those burpees at the end!
So hard to come back fromold habits but great that you did! Keep it up girl – love having you at cftmoncton!
I was happy to see you tonight, Robyn! Great job on the workout, awesome push to get it done.
Thanks, Ladies!
I reserved a spot for tomorrow and Friday. Badly needing to jump back in (and stick with it)! I had a bad case of cancel-itis that I’m trying to shake!
It is so easy after a few days not to go, just book all your classes in advance. You are right, it sure makes a person feel so much better once they’ve been to CF!!
wux2
OHS x 5
80-90-105-115-130 (PR for reps)
WOD Rx
12-9-6 reps
Kettlebell Swings (53#)
Pullups
Burpees
T = 4:40
PR of 0:21 sec over last year where I did scaled with 50# KBS and with a red band for pullups
That’s a fantastic PR Frankie
Nice job man!
Strength – Squat Cleans X 5
95-115-125-135-145
WOD
12-9-6
KBS 50#
Pullups scaled to ring rows
Burpees
Time – 3:55
Mobility
WU x 2
Strength : Cleans X 5
50-50-60-70-70 (Thank you Amanda and Patrick for all the help with technique)
WOD
12-9-6
- KBS (25lbs)
- Pullups (blue band)
- Burpees
Time : 8:18
400m run after WOD
Practiced Ring Dips after with blue band.
Thanks for letting me know about your blister on your behind (from this weeks sit ups). I may have to take a gravol now.
lol.……guess that falls in the TMI category.
REALLY great progress on your cleans tonight, Kevin! And good job on your ring rows as well!
Mobility
WU x 2
Strength : Practiced overhead squats
WOD
12-9-6
- KBS (15lbs)
- Pullups (ring rows)
- Burpees
Time: 4.09.
400 m run.
Great job guys!
mob and WU
cleans 5rm to 85#
WOD Rx’d: 3:39
Had a hard time catching by breath too after the wod Gillyon… was breathing so heavy felt like I sucked up some chalk in my lungs!!
Great time!
Nice time!
WUx2
Strength – Press X5
65-75-85-95-105
Daily planks to 5min
WOD as Rx’d
Time –> 3:45
PR of 35 sec
Foam Rolling
Great job 6:45!
Another great PR. Good job Gabe!
Nice Bud!
Mob, WU x’s 2
Strength push press: 5 reps at 40, 45, 50, 55. 3 reps at 60.
Wod: 12 9 6
Kbs at 30lbs
Pull ups yellow band (second one down from the thickest).
Burpees
Time: 5:21
Planks: 1 min, 30 sec, 30 sec, 1 min, 1 min, 30 sec, 30 sec. I missed my hugs with Carly.
First day off. Glad to be back. Fun atmosphere. Thanks Patrick and Amanda
MOB
WU x 2
Strength: Back-squat
120-140-160-180-200(f)-200(f)
WOD RX’d : 3:31
You were fast, nice work!
Fast time I was trying to keep pace with you, but you just fly through those burpees.
You guys are INSANE fast!!! Nice work Eric!
WUx2
No strength, used a roller and ball on my back instead.
WOD- RX’d
1
2-9-6
kettle bell swings #35
pull-ups
burpees
5:12
Tell Luc he did awesome tonight but his high-five enthusiasm needs a little work
Mob
WU x 2 (minus the squats, plus dips)
Strength : Dead lifts
5 x 85, 90, 95, 100 (x2)
Thanks for the tips Rob! You were right, that extra little bit of knee bend made much better!
WOD
12 – 9 – 6
KBS 25# – 1st time doing American KBS… did Russian version in the prep course.
Ring rows
Burpees
Time : 4:33
made *it* much better
Nice job!!
WUx2
Back squat
160×5 175×5 190×5 200×5 210×5
WOD
3:07
Great time!!
Another workout at CF 5th Avenue. Other gyms in the area had weird times.
Warm up by holding the bottom of a squat for 10 MINUTES!
Front squats x7 (these felt super after the squat hold)
95-135-165-185-195
5 rounds
5 HSPU
10 ring dips
15 burped pull-ups
16:13
Should be nice and stiff for the 4 hour bus ride to Boston tomorrow.
Very cool Kevin!
WOD #2 at CF 5th Ave
Warm up – 500m row
‘Mobility’ pre WOD – 10 MINUTE BOTTOM OF SQUAT HOLD (ya…I meant to write that in caps)
Strength – Front squat x7
95 115 135 155×4 then my legs gave out because we had to hold a squat for 10 minutes first! Oh and did I mention we did Jackie yesterday and have walked MILES upon MILES in the last couple days?
WOD
5 rounds
5 hspu
10 Ring dips
15 burpee pull-ups
Managed to get 4 rounds in 16:29 didn’t bother going for the 5th as Aparently there was a 17 min cap which was only mentioned at the 15 min mark.
Cashout – walk/run about 14 blocks to make it to our top of the Rock reservation.
Miss you guys!
Bless your heart! 10 minutes?!
(It didn’t give you guys any ideas about throwing that component into a CFM class, right…?)
I was worrying about the very same thing!!
Mobility
Wu x2
Weighted good mornings for strength
55/65/75/84/95 x 5
Wod rx’d 112 (yay)
12-9-6 reps
Kettlebell Swings (53#)
PullupsBurpees
3:24
Don’t know how the 112 popped in there. Lol
Mobility
WA x 2
Strength – dead lift
40-50-50-55-65
WOD
12-9-6
KBS (20#)
pull ups (black band)
Burpees
6:16
It’s great to be back. It was a rough week being sick.
Glad to have you back!
Mobility
WU x 2 (ring dips with a purple band, had to do it in sets of 5 felt really heavy)
Strength
Back squat 5x to 125#
WOD
12-9-6
KBS (35#)
Pull ups (green band)
burpees
Time 5.29
Did my first pull up with a small kip and no band.. Thanks Lance for the tips