March 11 workout


March 11 workout

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

The infamous Duncan from CrossFit Kids

The reputable Duncan from CrossFit Kids

When was the last time you ate at McDonald’s? This video shows how their “food” breaks down over time.

40 Responses

  1. Pierre

    Last time I ate McDonald’s was probably 5 years ago now….I don’t really miss it but I would like to eat one sometimes to see how I would feel after.

    30 minutes, what the hell is that???

  2. MC

    I never been a McDonald fans (except for the play place). I actually already worked at McDonald when I was 15. The McNugget usually make me sick, so is every burgers with red meat. I wonder why…:) So last time I ate there was a ice cream at least 2 years ago.
    Kevin-Could I do something else than pull up today, my hands really hurt!

  3. Krista

    why is duncan infamous?

    bummer, a longer WOD, and i’ve already planned to hit up a CFE WOD on the trainer tonight. maybe i can get the bike drills done right after work and still make it for 630 – tomorrow is a rest day so i could double up today’s WODs.

    my CFE WOD goes like this: 4 x 2 mile pacing interval session. i figure each 2 mile will be around 8 minutes. 2 min recoveries between intervals. the kicker is the fouls! if you deviate 3 seconds in either direction of the intervals you have to hold a 5 min isometric squat (for EACH time you foul). just like with the handstands last week, the timer stops each time you come out of the squat. gonna be a leg burner!!

    it’s been a LOOONG while since i’ve eaten at ‘rotten ronnies’ (that’s what my mom calls it), but i do like the fries – well, i did before i saw that video .. blegh!

  4. Julie

    I haven’t eaten fast food in quite sometime at least 5yrs + (it was just a personal choice), but seeing this video just reinforces my decision.
    I’m amazed at the longevity of the burger and fries. Gross.

  5. Kevin

    Tony – have you read Fast Food Nation? If you haven’t, I highly recommend it. It’ll make you look at fast food in a whole new light. If you have, and still eat it, you are a sick, sick man.

  6. “It doesn’t decay so it’s bad for you” is a misleading argument.

    We can freeze, smoke, dry, and salt foods to resist decay … all things we’ve done for centuries without ill effect. Also take into consideration the environment … an apple doesn’t decay at the same rate in Florida as it does in Arizona.

    Don’t get me wrong, I’m certainly not promoting fast food as part of a healthy lifestyle. But, the occasional BigMac is not going to kill you anymore than the occasional drunk fest, or the occasional chocolate binge.

    Breathing car fumes on a daily basis scares me more than SuperSize Me or Fast Food Nation. 😉

  7. krista

    sean, i know i’ve asked before, but do you have a trainer? or a road bike? i’m hoping to start hitting these workouts outside in the next week or so (as long as it’s around or above 0 degrees i’ll go out, as long as there’s no ice)

    you should check out the CFE site, there are drills/ideas that you could incorporate into spin classes too. i made them do tabata sprints a few times, and seated 80-90% tension hill climbs

  8. MC

    Hey kevin, when we are going to do the CFTotal? That was my first WOD when I started in January. I am “physicaly unable to” wait to see my progress.
    Jeanette- Great job yesterday on the CFTOtal, 100 lbs press is awesome…do you know that last year 2nd crossfit game winner have a press max of 105lbs? You getting there girl!!

  9. sean

    no trainer …road bike yes ..and a mtn bike and a cruiser and a bmx and hopefully a new motorbike by May :o)

    i’m up for drills on the road bikes :o)

    i should incorporate some of the CFE drills into spin …would freshen it up some :o)

  10. sean

    no trainer …road bike yes ..and a mtn bike and a cruiser and a bmx and hopefully a new motorbike by May :o)

    i’m up for drills on the road bikes :o)

    i should incorporate some of the CFE drills into spin …would freshen it up some :o)

    i think Jeanette should enter the crossfit games and represent Moncton

  11. Hahaha! Thanks MC, but I don’t think I’m anywhere near the CF Games level.

    I think that video is classic scare tactic, and would work very well on the chronic fast food junkie who doesn’t know any better. Personally, I can think of better reasons not to eat there other than the food’s long shelf life, but that’s just me. No, a Big Mac now and then WON’T kill you, neither will chocolate chip cookies. It might even make you feel good. McD’s would never be my drug of choice, but I try not to judge.

  12. Krista

    I second that motion sean – JP, you’d do awesome at the qualifier! You’re a top notch athlete that loves competition.

  13. Kevin

    I agree, I raised my brow when she said that. Gum doesn’t decay either if you swallow it, but it’s not going to make us fat.

    Reason for posting is that it’s just freaking gross. It’s also a choice each person makes. I don’t have much of a choice to breathing in car fumes.

    MC – Be patient. You’ll see it soon.

  14. sean

    how much is it ??

    i’m sure of few others would contribute to this great cause …you put the rope around your neck there Jeanette


  15. MC

    Don’t you want to know where are you in the Atlantic Crossfit girls? Even if you don’t win, knowing you are in the top 10 or 5 of the Atlantic…that will be cool!! Go Jeanette!

  16. Krista

    Sean – $100 – i’ll chip in! maybe we should do a cookie fundraiser haha!

    i agree with MC – you’ll rock the east coast girls!
    no pressure of course, if you decide not to do it you still rock my CF girl world 🙂 you’re right up there with nicole!!

  17. sean

    Jeanette ..Jeanette …Jeanette…Jeanette !!!!

    i’ll do a cookie drive for that cause …maybe even have extra for a new outfit for ya Jeanette

  18. Joel

    Wow lots of post today!!
    interesting video, I’ve managed to stay clear of McD’s and the other grease pit joints (burger king, KFC….) since ’95. But agian that’s a personal choice.
    Jeanette you’re catching up to my shoulder press real quick! I’m sure you would rock the Crossfit qualifiers.
    Sean – I have an indoor trainer that you can borrow if you like. Just let me know and I’ll bring it to Crossfit tomorrow.

  19. Julie

    Warm-up x2
    K2E; Good Mornings; Squats; Push-ups; Double Unders

    Row 500m
    Time: 1:52.5

    WOD # Rounds in 30 minutes
    5 pull-ups (kipping)
    5 ring dips (sub negative dips)
    15 sit-ups

    15 Rounds + 11 sit-ups
    I liked this w/o 🙂

  20. Pierre


    500m row: 1:35.5

    WOD —> AMRAP 30 min:
    5 Pullups
    5 ring dips
    15 situps

    Total: 26 rounds dead on

    The situps were by far the hardest..

  21. CFWU x 3 (minus pull-ups, w/ HSPUx5 g+y)

    Complete as many rounds as you can in thirty minutes of:
    Five pull-ups
    Five ring dips
    15 Sit-ups

    13 Rounds + 5 pull-ups, 5 dips

    Dips were strict and they slowed me down big time, but I’m just happy to have done that many in a single workout.

    About this Qualifer… Wow! Y’all sure are supportive 🙂 Thanks for all the kind words. And yeah, I’m sure it would be fun, but I just don’t know?!?!

    A fundraiser eh? Cookie-Sale or Bikini Car Wash… which one will generate more money? Haha! I want a new outfit 😉

  22. Krista

    jeanette – all depends who is wearing the bikini .. haha

    CFE WOD: cycling intervals
    10min warm up
    4 x 8 min intervals
    rest 2 min in between intervals
    15 min cool down

    heart rate stayed around 150-160 for these (my max is 182)

    CF warm up: mobility, OHS, med ball cleans, K2E, HSPU (g/g)
    500m row – 1:55.6 (down from 1:57.3)

    CF WOD: 30 min AMRAP
    5 ring rows (straight leg, wrists to chest)
    5 ring dip negatives
    15 sit ups

    25 rounds, 5 rows, 5 dips, 10 sit ups
    i so wanted 26 – those darned sit ups!

    REST tomorrow! hurray!

  23. Pierre

    Elissa – It is great to have you with us!!!

    Kevin – GOOD JOB…you beat me! That’s what I needed to beat you at the next WOD! 😀

  24. MC

    PreWOD :Row 500m
    Time 2:02:08 PR by 4 sec. I really need to work on that, if not Elissa will catch me up! Good job on the row Elissa!

    WOD: AMRAP in 30 min of:
    – 5 pull ring (after 110 yesterday pull up, my hand needs a break)
    – 5 ring dip (feet on a ball)
    – 15 situps

    31 rounds…wouhou!!

    What about putting food in bags at Sobeys for Jeanette fundraising??

  25. Krista

    yeah Elissa – awesome to have you join us!
    start posting, we love to hear everyone’s accomplishments! don’t be shy 🙂

    sean – i’d give you money to put more clothes on than a bikini 😉

    we could do a bottle drive too like back in the ‘old’ days, or the ‘new school’ version, just pillage people’s recyclables on garbage night – gross!

  26. Janine

    joined in the fun with Jeanette last night.

    Front squats 5+5+5+5+5
    worked up to 100lbs

    2k row
    200 walking lunges
    200 box jumps
    repartition in 4 sets of 50s

    time:31 minutes.
    I keep laughing at my times (they suck).. so I can’t wait to do these again

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