Run and Squat

5
May

Run and Squat

**Last day to order shirts**

**There will be a temporary 3:15pm class on Monday, Wednesday, Friday until the end of June. At that point, it will become a 7am class for the summer.

Run 800m
15 OHS (95/65#)
Run 400m
12 OHS (95/65#)
Run 200m
9 OHS (95/65#)

A face only a mother could love

47 Responses

  1. Heather (Mum)

    CFWU X 3
    Strength 3-3-3-3-3
    Overhead Squat 15- Pole-10-20
    WOD
    Run 800m
    15 OHS 10 lb.
    Run 400 m
    12 OHS
    Run 200 m
    9 OHS
    Time 15:25

    Great job am crew.

  2. Sean

    hey Kevin

    can you order me a large red you will pass out before you die T shirt also

    thanks

    going to be making up some box jumps if anyone wants one 30.00 per box

    Sean :o)
    :o)

    1. Kevin

      It would cost way too much to have only 1 shirt printed with that. I’ll probably have more of those printed anyway later on (before the Hopper Event), because they were popular.

  3. Jeff

    Not a great morning for me.
    On my first pullup I pinched a nerve in my upper back. Did a small warm-up, a few deadlifts and should not have done the WOD. Right now it hurts to sit still.

    Deadlifts – 3RM
    135-185-225

    WOD (95#):
    15:48

  4. krista

    CFWUx3
    well not all was 3 rounds (2x pull ups and K2E, hands very sore from yesterdays wod)

    strength: press x3
    45-50-60-65-70(2)

    WOD:
    800m run
    15 OHS (45#)
    400m run
    12 OHS
    200m run
    9 OHS
    time – 10:05

    i’m pretty disappointed with this- should have gone higher weight. the OHS is my BIG goat, i just only did 5 @ 60# last week. i didn’t challenge myself enough on them today.

    Joanna! are are rockin’ my socks today with that performance! (and making me want to try this one again with more weight)

  5. Pierre

    FYI guys, it is now 7:23pm in Valencia, Spain and we are going out to eat! Oh and btw beer and wine are really cheap here! We ate a lot of bread and drank a lot in the last few days…. And we feel like we took 10 lbs…. That’s what happened when you get out of your diet for a few days. Enjoy the WOD…. We will enjoy the wine now! 🙂

      1. Liam

        Have some bread and vino for me too please! Try a 2007 Tempranillo or a Rioja Navajas! Dry, spicey and a little slice of heaven!
        Glad you’re having a great time guys. Now, stop reading this and go eat more bread!
        *hehe*

  6. Raychell

    CFWU X 3
    Strength 1-1-1-1-1
    Deadlift 155-165-175-185-185(need to watch form on this)

    WOD(modified for my ankle)
    Row 800m
    15 OHS 45#
    Row 400m
    12 OHS
    Row 200m
    9 OHS
    time=11:34
    Could have gone a little heavier on the OHS. Next Time.

    Awesome Job AM Crew!! Joanna You Rock!!!!

  7. Patrick

    Warmup x 3 –> 5:09

    Front Squats 5-5-5-5-5
    95-115-135-145-160

    Run 800m
    15 OHS (95#)
    Run 400m
    12 OHS (95#)
    Run 200m
    9 OHS (95#)

    11:27 Not a fast time, but I’m happy I did all the OHS unbroken.

  8. Marc H.

    CFWU x 3
    strength – push jerk 5’s
    115-125-135-145 no time for a 5th set
    WOD 800m run
    15 OHS 70#
    400m run
    12 OHS
    200m run
    9 OHS
    KEvin could you gime me my time. kinda forgot to write it down. I think it was in the low 4 or 5 min. 😀

    1. Marc H.

      O and I forgot to give you the money for the T’s so I’ll drop in tomorrow morning. I think a finish at 6 so C-ya then

  9. Liam

    WU x 3 (I was still so sore from Monday’s workout I was already feeling beat by the end of the Warm Up!)
    Strength = Deadlifts x 5
    5-5-5-5-5
    135-155-165-185-205 (PR for weight And reps)

    WOD:
    Run 800m
    15 OHS (95#)
    Run 400m
    12 OHS (95#)
    Run 200m
    9 OHS (95#)

    Time… I also forgot to write it down. (little help K-Woo!?)

    Broke the first 15 OHS in half, 8 then 7. Rounds 2 and 3 were unbroken… not the most stable at times but unbroken. Towards the end of Round 3 I staggered and almost dumped the bar, Gillian was cheering me on and said “Come on! Just one more Liam!” I was counting in my head and looked at her a little confused and said, “… nope… 3 more.” *hehe* thanks for cheering me on though!
    Great work 6:30 crew!

  10. Marcel

    CFWU X 3

    Strength x 3
    Front Squat

    75-95-110-130-140

    WOD
    Run 800m
    15 OHS used 65lbs
    Run 400m
    12 OHS
    Run 200m
    9 OHS

    time=?

    Finished last and apparently too exhausted to write down my time…
    Thanks for the push at the end everyone, the last set of squats were my best thanks to all of YOU! Gotta love CF!

  11. Owen

    CFWU x3
    Strength OHS
    1’s
    worked on balance and flexibility…using lifts under my feet
    35# on 10# liftX1
    35# on 5# lift x1
    45# on 5# lift x1
    45# on 2.5# lift x1
    45# no lift x 1 ….previous PR w/o lift was 35#
    55# no lift x F
    55# no lift x F

    WOD modified to Row
    Row 800M 15 OHS 45#
    Row 400M 12 OHS
    Row 200M 9 OHS
    9:43

  12. Gillyon

    CW x 3
    Shoulder Press (5s) 45-50-55-60-65

    WOD:
    Run 800m
    15 OHS used 35lbs
    Run 400m
    12 OHS
    Run 200m
    9 OHS

    Time: 10:24

  13. Kevin

    Shoulder Press x1
    45×5
    95-105-115-120-125-130-135(F)
    These felt really good, despite the sore shoulders from Sott’s and other shoulder lifts this week.

    Run 800m
    15 OHS (115#)
    Run 400m
    12 OHS (115#)
    Run 200m
    9 OHS (115#)

    9:50

    Decided to up the weight, because I know in Calgary, they won’t be using 95# for anything! Very pleased with results.

  14. Gabrielle

    Warm up x 3 (why did that feel so hard today?)

    strength back squat 3s

    70-75-80-85-90 (those felt even worse than the warm up????)

    WOD using 20lbs
    800m run
    15 OHS
    400m run
    12 OHS
    200m run
    9 OHS (I will try 25 at least next time)

    time: 10:20

    A big welcome to all our new members:) we’re so happy to have you with us and you kicked butt on your workouts!! Go ladies go!!

    Tracy, I’m so happy you were there tonight! You really inspire me to work harder – love ya!

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