Friday Fun Night

20
Mar

Friday Fun Night

Goat WOD – choose 2 of your goats, and use them in the 21-15-9 format.

CrossFit is for ANYone! This video, from Again Faster, proves that it’s universally scalable.

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27 Responses

  1. Andy

    Great Video! What a shame I’ll be missing the goat WOD 😉 Sean looks liks a few folks got confused and thought the potluck was this Saturday. You were talking about NEXT Saturday…right?

  2. sean

    yes i was talking about next saturday , but Gabrielle was talking about brunch for this saturday …i think we all her brunch requests we will never loose weight 🙂

    i have no goats …a couple chickens and turkeys but no goats 🙂

    i noticed that crappy tire has kettle bells on sale …5 and 10 lbs

  3. hahaah! I guess CF Moncton can’t get enough of each other, huh?

    Pierre wants to do something tonight… Gaby wants brunch tomorrow… Sean wants a potluck next week. Good God!

    I love that it all revolves around food too.

    Pierre – yes, I’m up for something tonight but I’m doing a BellyDance class for a bunch of hot mamas and won’t be done until after 9p. I’ll try to stay away from the wine.

    Gaby – Brunch sounds good and I’ll do my best to make it… Any restaurant can be Zone friendly. Pick any place you want.

    Sean – Who’s bringing dessert?

  4. MC

    I am sorry to missed that wod! I would have take double under and wall ball.
    If you going to a restaurant tomorrow for brunch I might be able to go! Just let me know!!
    Jeanette- when is the bacon thing?

    Sean- What you want me to bring? Appetizer, Entree, salad? I guess Jeanette want the desert! 🙂

  5. sean

    i shall be making my veggie lasagna

    Jeanette you can bring the desert 🙂

    MC …all three sound good 😉

    Pierre no muffins 🙂

    everyone else let us know :o)

  6. MC

    I was thinking about a peanuts butter and coconuts chicken. How does that sound?

    Jeanette- Tomorrow? Or Next Saturday before Sean potluck and after breakdancing class?? 🙁

  7. Joel

    No workout for me today, my “Murph” cough turned into a wicked case of Murph flu.
    Let me know where you’re going for brunch tomorow, I will join you.
    As for Pot luck – sure – just let me know what to bring (buy- cause I don’t really cook- ;))

  8. Gabrielle

    I know what goats (the animals) are, but have no clue what Crossfit goats are… Can’t wait to find out though!

    As for brunch tomorrow… Hummm… How about Cora’s in Moncton?

  9. Krista

    hey gabrielle – a crossfit goat is an exercise that you don’t really like to do – say because it’s hard, you’re slow at it, it hurts, you’re afraid of it etc – basically any exercise if given the chance not to do it you wouldn’t do it.

    but be honest, don’t pick something that you really like or find are ‘recovery’ sections of a workout. 🙂

    my choices for today are double unders and knees to elbows i think, still thinking..

  10. Kevin

    Krista put it well.

    It’s like taking all the exercises we do, putting them in a bin and shaking it. What two exercises do you NOT want to see come out of there?

    There’s a Goat list on the board at the gym if you need some ideas 🙂

  11. Gabrielle

    Knees to elbows are definitely my arch nemesis so they would have to be one of the exercises… Janine, I haven’t tried burpees yet so maybe I could add them to my list of goats. However, tonight doesn’t look like it will be our night to have a match at the gym… I only had 3 hours of sleep last night (self inflicted) and I am starting to crash pretty hard. I have decided it would be best for me to hit the sack, but I will be there for sure at 10 tomorrow.

    Have a good workout guys 🙂

  12. Julie

    warm-up – mobility; good mornings; sit-ups; lunges; double unders

    Strength 5-5-5
    Front Squat
    (45) 65-75-85

    WOD – “Goats”
    21-15-9
    Running & BoxJumps
    1mile run 8:31
    21 Box Jumps
    800m run 4:30
    15 Box Jumps
    400m run 2:10
    9 Box Jumps
    Total Time – 19:29
    I really have to work on my sprint times

  13. Heather (Mum)

    CFWU X 2
    Strength: Front Squat
    5 – 5- 5
    15 – 25 -35

    WOD Goats
    21 – 15 -9
    Lunges (I really do hate them.)
    Burpees

  14. Pierre

    WARMUP:
    Ring dips
    Pullups
    Good mornings
    DU’s

    STRENGTH —> Front Squat 5-5-5
    135-155-185

    WOD: 21-15-9 for time
    HSPU (Y+Y)
    DU’s

    TIme: 16:14..I think.

  15. Krista

    warm up:
    lots of mobility, stretching
    ring negatives
    OHS
    good mornings
    samson
    sit ups

    Strength: front squat 5-5-5
    95-95-95
    left this 20# lighter than PR and focussed on form

    Goat WOD: 21-15-9
    double unders and shoulder press (55#)
    14:10

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