Newsletter Day!

4
Jan

Newsletter Day!

CLICK –>Β January Newsletter

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Heather ripping up some weight

72 Responses

  1. Heather (Mum)

    Wow I hurt but it’s a good hurt. Glad to be back in full swing and off the sugar again.
    CFWU X 2
    Strength 3-3-3-3-3
    Front Squat
    35-45-55-50-55 Thanks for the coachng on form Kevin.
    WOD “Cindy”
    AMRAP in 20 min. of:
    5 pullups
    10 pushups
    15 squats
    11 rounds plus 8 pushups PR by 5 pullups and 8 pushups

  2. Gillyon

    Great newsletter! I look forward to those every month.

    CW x 2
    Shoulder Press (3s) 45-50-55-65-70(failed 2nd)

    WOD: Cindy
    17 Rounds (no PR πŸ™ )

  3. Pierre

    Jeff :Yep! It’s Pierre… think I can see the β€œS” carved into his stomach. …or is than and arrow?

    Hey you don’t bring this back on the site please….it was almost forgot by everybody!

  4. Chantal L.

    Hey Kevin,
    I can’t make it to the 4:15 class, if there’s anything for 5:30 or 6:30 available until then, could you let me know?
    Thank you

  5. Gillyon

    Guy – I think Jane received the papers…I saw her today and she looked pretty ticked off
    Good luck at the workout tonight.

  6. Sonia

    Strength – Front Squat
    5X3 95-105-115-125-125

    Cindy
    AMRAP
    5 pull ups
    10 pushups (from feet)
    15 squats

    16 rounds + 10 pushups

  7. Liam

    WU x 2

    Strength – Back Squat
    1-1-1-1-1
    105-115-125-135-145PR

    WOD = Cinful Cindy!
    AMRAP
    5 pullups (Green Band)
    10 pushups
    15 squats

    12 rounds.
    Haven’t tossed my veggies yet… think I’m okay. Cindy is a harsh mistress!

  8. WU x 2

    Overhead Squat
    3×35
    3×40
    3×45
    3×55
    3×65(PR – reps)
    3×70(PR!)

    “Cindy”

    10 rounds + 5 pull ups – Pretty happy with this as it is my first time doing “Cindy” with unassisted pull ups and “real” push ups. πŸ™‚

  9. Jamie

    CFWU x 2

    Strength – Squat Clean
    3-3-3-3-3
    85-85-85-85-85
    Worked on form, starting to get the hang of it.

    WOD “Cindy”

    12 Rounds plus 8 Pushups

    Kevin, left my book over by the bench press.

  10. Heidi

    Warm up x 2
    Strength: Push Press 3 reps x 55-60-65-70-75(PR)
    WOD: Cindy – AMRAP in 20 minutes
    5 Pull ups (Green Band)
    10 Push Ups (on my knees)
    15 Squats
    Completed 12 Rounds + 5 pull ups + 10 push ups + 7 squats
    ….just missed that 13 round mark – BURN!

  11. Ed

    Alright..
    WARM UP today was Do a muscle up and then move around a lot.. did like 8 muscle ups ha not bad.

    Strength back squat 3-3-3-3-3 with skipping and DU practice in between.
    185-205-225-245 (not deep enough) – 245 tring to use lances springy hammys technique.. got deeper and Felt better πŸ™‚

    W0D CINDY AMRAP IN 20 MINS

    5 PULLUPS
    10 PUSH UPS
    15 SQUATS

    20 rounds and 3 pull ups! Hit my goal and that is a PR πŸ™‚

  12. Marcel

    CFWU x 2

    Strength – Cleans

    3-3-3-3-3

    Worked on “form” or lack there of…

    65-65-75-80-85

    WOD β€œCindy”
    12 Rounds as Rx’d

    Great, I thought Heidi got 13!

  13. Dan

    First day today!

    CFWU x 2
    Strength – Shoulder Press 85-105-115-125

    WOD Cindy (15mins only)
    9 Rounds + 5 pull ups, 9 push ups

    A lot of fun, sure to feel it tomorrow.

      1. Ed

        Definitely! I think his Shoulder press is higher, I don’t remember seeing him struggle… Looking forward to seeing his progress πŸ˜€

  14. Jeff

    Modified β€œCindy” at home.

    5 SDHP Bucket Lifts (56#, a pail filled with weights and rocks) πŸ™‚
    10 Push Ups
    15 Squats

    15 Rounds + 5 SDHP Bucket Lifts

  15. Tracey

    CFWU x2

    Back Squat: 1-1-1-1-1
    75-85-95-105-115(PR)

    WOD: “Cindy” AMRAP in 20 min of:
    5 Pull Ups
    10 Push Ups
    15 Squats

    15 rounds and 5 pull ups & 8 push ups
    Only first 9 rounds of pull ups unassisted, rest with yelllow band.
    First 2 rounds of regular push ups, rest on knees.

  16. Chantal L.

    CFWU x 2

    Strength – Push press 1-1-1-1-1
    55-65-75-85(PR)-95(PR)

    WOD β€œCindy”
    AMRAP in 20 mins of
    5 pullups
    10 pushups
    15 squats

    11 rounds + 13 squats

  17. MC

    warm up x 2

    Front squat 3 reps 65-95-115-130- lack of time

    I pulled something on my pullup muscles yesterday. Kevin prescribed me a Pullup Free diet for a week.

    wod: Modify Cindy
    5 ring dips (one knee with yellow band)
    10 pushup (chest to floor and on feet)
    15 squats
    Score: 11 rounds + 5 RD + 9 pushups

    Ring dips and pushup are not a good mix since its pretty much the same muscles. But I am glad I did chest to floor for every single pushups, some were ugly but I wanted to work on it!

    1. Patrick

      I was concentrating on chest to floor as well I think that’s why I didn’t PR today. It’s really hard. How’s your pulled muscle??

    2. Gillyon

      I remember doing ring dips and push up for my goat workout..and wanting to quit part way through. That combination is super rough. Way to power through it!!
      Chest to the floor changes the feel for sure, but it will make us stronger and more ready for the GAMES!!! whoo hoo! πŸ™‚

  18. Andy

    First WOD at the gym since end of Nov…

    CFWU x 2

    Strength
    Shoulder Press 5-5-5-5-5
    75-85-105-115-125

    WOD Cindy amrap 20

    5 p/u (sub ring rows)
    10 pushups(1 on feet, 2 knees)
    15 squats
    ————
    9 rds even in 15:30
    (Pulled the pin early)

    Good to be back!

  19. Pierre

    Shoulder Press – 3RM
    45-65-75-85-95-105-115(2 reps)

    Cindy –> 19 rounds + 7 pushups (as per Kevin)

    But since I was ahead of Ed by 1 round, my guess is that I did 21 rds + 7 pushups. But like Kevin said, no matter what I had a good workout! Cindy really sucks, I hate that WOD!

  20. Pierre

    Also, we had another new member starting tonight… Welcome Catherine, you did great tonight! Goo push.

    Maybe that will help her out to post!! πŸ™‚

  21. Johan

    WU x2 haha, had 44 pounder giggling on the back for second pushup round

    Push Jerk – 95-105-115-125-135 … still working on form… need to hammer the floor. thanks Pierre.

    “Cindy”
    5 pullups
    10 pushups … she had me down on my knees at six.
    15 squats
    15 rounds up to 6 pushups … however sidekick counter had me at 13… maybe she didn’t count the ugly ones πŸ™‚

  22. Johan

    WU x2 haha, had 44 pounder giggling on the back for second pushup round

    Push Jerk – 95-105-115-125-135 … still working on form… need to hammer the floor. thanks Pierre.

    20 Min. “Cindy”
    5 pullups
    10 pushups … she had me down on my knees at six.
    15 squats

    15 rounds up to 6 pushups … however sidekick counter had me at 13… maybe she didn’t count the ugly ones πŸ™‚

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