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Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. Moncton, NB E1E 4C6

December 29 workout

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3 rounds of :
100 Lunges
50 Back Extensions
50 Situps

Andy O'Rourke, co-owner of Steel City CrossFit does burpees in a blizzard

Andy O'Rourke, co-owner of Steel City CrossFit does burpees in a blizzard

Image courtesy of www.crossfit.com/cf-affiliates

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12 Responses to “December 29 workout”

  1. That’s seems like a lot of fun! 😀

    BTW, I started “The Zone” today and I had a scale for Christmas…so that’s perfect!!
    I had a friggin big breakfast compare to what I am use to eat.

    Kevin – How many blocks a day are you eating?

  2. CFWU x 3 (only 1 round of knees to elbows)

    shoulder press 1-1-1-1-1
    (5 x 45# warm up) 45-55-60-65-70 (PR by 5#)

    push press 3-3-3-3-3
    55-65-75-85-90(1) (PR by 25#)

    push jerk 5-5-5-5-5
    65-75-85(2)-80(4)-80 (PR by 5#)

    a VERY good morning, very pleased with my lifts
    AND i’m extra excited because i bought my new 2009 CF training book today! I can’t wait to write the first WOD in

    welcome to the Zone pierre- its a beautiful thing

  3. Pierre – I’m at 13 blocks. I usually have 4 breakfast, 4 lunch, 3 supper and 2 snack. The supper and snack is sometimes switched, depending on the workout.
    Welcome aboard!

  4. Guys
    enjoy tonight. Would love to come but on anti-biotics for a sinus infection. dont want to cough all over everyone 🙂 Will hopefully be back in form tomorrow or the next day. Have fun without me 🙁

  5. CFWU x3 (Situps instead of K2E)

    Shoulder Press
    65-70-75-80

    WOD
    3 Rounds
    100 Walking Lunges
    50 Back Ext.
    50 Sit-ups

    Time 22:00
    Great w/o. A little stiff and sore, but the ice should help that. See you all tomorrow.

  6. Oh ya, I skipped out 34 double unders. I was hoping for 54…..next time Kevin.

  7. Andy – Hope you’re feeling better soon!

    Julie – You just stay away from my record 😉

  8. Push Jerk
    95-105-115-125

    They felt really good. I was a bit on the toes for the dip…tried to correct that!

    WOD
    “Modified Micheal”
    100 lunges
    50 back ext (50#)
    50 situps

    Time: 24:41

    I just ate my 4 blocks supper. 😀
    Even if it’s been only 1 day, I like it…I know exactly what I eat now.

  9. CFWU X3
    Shoulder Press
    25-30-35-40 attempted 45

    WOD
    3 Rounds
    50 Walking Lunges
    50 Back Ext
    50 Sit-ups

    10 Burpees
    Done in 27:27

    I want to do better next time !!!!

  10. CFWU X 3

    Shoulder presses 25, 30, 35, 40, 45 PR for me at 45.

    WOD
    2 rounds 50 lunges, 25 back extensions, 25 situps
    1 round 100 skips, 25 back extensions, 25 situps.

    As I was leaving Kevin said don’t forget your bottle and I said I can’t lift it so add 10 burpees to that workout. Not bad for a 59-year old. Who says crossfit is not for everyone. Thanks for all the support guys.

  11. Wow, great job tonight guys! I’m sorry I missed the fun.

    Julie – You’ll catch Kevin before too long. This will make him step up his game 😉

    Heather – You are awesome, and you’re a better woman than me. I would have asked Pierre to do my burpees for me 🙂 I hate that “can’t” rule.

    CFWU x 3

    Shoulder Press 1-1-1-1-1
    80-90-95-100(F)-95 (matches PR)

    Push Press 3-3-3-3-3
    90-100-105-110-115 (PR by 10#)

    Push Jerk 5-5-5-5-5
    100-105-110-115(x2)-110 (PR for reps)

    Overall a good night… as far as training goes anyway. Thank god for CrossFit. I’m praying for a killer workout tomorrow.

  12. A bunch of PR tonight for you Jeanette!!

    Congrats.

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