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Jun
18
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Jeff and Chantal made it on the CrossFit Affiliate Blog today!!
AMRAP in 10 minutes of:
5 Deadlifts (135/95#)
10 Squats
5 Push Jerks (135/95#)
10 Squats
Charlie
Charlie June 18, 2010 at 5:40 am
Too bad we can’t be joining you this year.
Last year was real fun!!!
Charlie and Anna
Kevin
Kevin June 18, 2010 at 7:26 am
Good to hear from you Charlie! Hope Sweden CrossFit is doing well!
Jane
Jane June 18, 2010 at 6:04 am
YAY Heather! Joo lookin’ good baybay!! 😀
Guy
Guy June 18, 2010 at 6:14 am
Inspiring! Mum, you rock.
Gabrielle
Gabrielle June 18, 2010 at 7:11 am
You are so amazing Heather 🙂 xo
Andy
Andy June 18, 2010 at 7:32 am
Wish I could come play this year. But will send y”all good vibes from Scotland.
Ed
Ed June 18, 2010 at 8:22 am
Warm up
mobility plus
HSPU
Deadlifts
K2E
OLS
Hip extions
Strength Push press 3-3-3-3
135-155-165-185 no time for a PR today
WOD
AMRAP in 10 minutes of:
5 Deadlifts (135/95#)
10 Squats
5 Push Jerks (135/95#)
10 Squats
7rounds flat
Climbing tonight! 🙂
Lisa
Lisa June 18, 2010 at 8:33 am
Kevin I switched from a 5:30 to a 4:15, see you later.
Joanna
Joanna June 18, 2010 at 8:40 am
WU x3
Strength – Back Squat x1
95-110-120(PR)-130(PR)-135(PR)
AMRAP 10 mins
5 Deadlift #75
10 Squats
5 Push Jerks #75
10 Squats
Total – 6 Rounds + 1 Push Jerk
Happy Friday! 🙂
Gabrielle
Gabrielle June 18, 2010 at 10:00 am
Awesome backsquat PR!!! congrats!
Tracy
Tracy June 18, 2010 at 10:06 am
You are what CrossFit is about Heather!
Owen
Owen June 18, 2010 at 10:08 am
Cancel my 4:15 please…out of town
Angela
Angela June 18, 2010 at 10:13 am
Hey Kevin, if there is a cancellation at 315 can I have it please…if not, I’ll see you at 415
Kevin
Kevin June 18, 2010 at 10:38 am
Yours
Kerri
Kerri June 18, 2010 at 10:35 am
Hey Kevin, I’m STILL sick. Not at work today so I need to cancel my 3:15 today. I hope I will be good to go on Monday!
Oh and Beth and I wanted to let you know that we are in for the Lobster!
Gabrielle
Gabrielle June 18, 2010 at 12:55 pm
I hope you feel better soon Kerri… We miss you at the gym 🙂
Gabrielle
Gabrielle June 18, 2010 at 10:47 am
Corinna, forgot to give you props on your fantastic shoulder press 100 lbs PR yesterday. So cool to watch! Can’t wait until I get there too 🙂
Tracy
Tracy June 18, 2010 at 3:39 pm
Hi Kevin, I took a 6:30 class,running late at work. can you cancel my 5:30.
Jamie
Jamie June 18, 2010 at 4:40 pm
CFWU x 3
Strength – Press
5-5-5-5-3-5
65-75-85-95-105-105
WOD – AMRAP in 10 mins of
5 Deadlifts 135#
10 Squats
5 Push Jerks 135#
10 Squats
5 Rounds, 5 Deadlifts and 7 Squats
Andy
Andy June 18, 2010 at 4:45 pm
CFWU x 2 (sit ups 15 x2, hang from bar 2x10sec)
Strength 5’s OHS
45 x 5 (gotta be careful, docs’ orders)
Plank shoulder stretches 2 x 6
WOD Amrap 10 min
5 DL (135/95) sub 65
10 sq
5 push press (sub 10 push ups) 3.5 rds from toes, rest from knees
10 sq
_____________
5 + 5DL+ 8 sq
MC
MC June 18, 2010 at 5:43 pm
CFWU x 3 in 5 min.
No strength because I was late
WOD: AMRAP in 10 min
5 DL #95
10 squats
5 push jerk #95
10 squats
5 rounds + 5 DL + 10 squats + 5 push jerks+ 2 squats
First round of push jerk unbroken…the others were all broken!! ohhh and did some extra DL because I had 10 in mind.
Good workout everyone!
Mario
Mario June 18, 2010 at 5:50 pm
Mob + CFWUx3
Strenght Push Press 1RM
95 – 115 – 135(PR) – 145(PR)
WOD: AMRAP in 10 min
5 DL #115
10 squats
5 push jerk #115
10 squats
4 rounds + 5DL + 10S
Was nice to be back after 5 days. Hate my schedule right now, doing only 2 workouts a week sucks. Great work everyone!
Jeff
Jeff June 18, 2010 at 5:54 pm
Worked on Muscle-ups and got two in a row!
WOD (135#)—> 6 Rounds + 2 deadlifts
All push jerks were unbroken and I’m proud of that!
Jamie
Jamie June 18, 2010 at 7:03 pm
Good job Jeff! Felt so nice after 5 push jerks to finally let it fall to the ground!
sonya
sonya June 18, 2010 at 7:35 pm
Awesome job on the Muscle ups Jeff!!!
Liam
Liam June 18, 2010 at 10:39 pm
Nice work Jeff!
Kevin
Kevin June 18, 2010 at 6:38 pm
OHS x3
45×10
135-155-165-185(2)
WOD
9 rounds 1 deadlift
that wad rough!
Jane
Jane June 18, 2010 at 7:02 pm
WU x 3
Strength – Skipped OHS for light Front Squats – 45×5
WOD:
5 Deadlifts (95#)
10 Squats
10 Good Mornings (45#)
10 Squats
5 rounds
Sore shoulder. Tired & hot & not feelin’ it tonight. Oh vell…
Corinna
Corinna June 18, 2010 at 7:24 pm
Thanks Gabrielle. Congrats to you as well on your PR for Shoulder press (80)!!!! You will be at a 100 in no time.
sonya
sonya June 18, 2010 at 7:41 pm
WU x 3
Strength Shoulder Press. 45(3)55(3)65(1) Back down to 60(3)
WOD:
5 Deadlifts #65
10 Squats
5 Push Jerks #65
10 Squats
5 Rounds 5 Deadlifts 10 Squats
Hip is starting to feel better finally.
Jeremy
Jeremy June 18, 2010 at 8:18 pm
warm up x3
back squat 3-3-3-3-3
175-195-225-240-250
WOD- 6-Rounds, 5-Deadlifts, 7-Squats
Great job everyone.
Mel
Mel June 18, 2010 at 8:19 pm
WU x3
Strength: Shoulder Press x5
45-50-55-60-65
WOD: Amrap in 10 mins
5 Deadlifts #70
10 Squats
5 Push Jerks #70
10 Squats
6 Rounds + 5 DL + 10 Squats
Tracy
Tracy June 18, 2010 at 8:26 pm
Warm up x3, Minus squats and samson
Strength Push press x5
45-55-65-75-85×2
WOD Modified
5 deadlifts 95#
10 ring pull ups
5 good mornings 35#
10 ring pull ups
4 rounds even
Pierre
Pierre June 18, 2010 at 9:13 pm
Front Squat 3RM –>95-135-155-185-205-215
My max 3RM is 220! My attempt at 205 was really weak, so I thought I couldn’t do much, so I tried 215 and it went pretty good! I am sure I could have done 225 today! I need to take more time planning my weights for the strength! I have been hitting a plateau on a lot of skills, and I think it is because I don’t go hard enough on my strength.
WOD –> 8 rds + 2 PJ (135#)
Kevin
Kevin June 18, 2010 at 10:05 pm
Hit up the climbing gym tonight. Came back with a bloody elbow and a strained back. But it was still fun!
Liam
Liam June 18, 2010 at 10:49 pm
WU x 3 (Sub Deadlifts for pullups)
Strength = Cleans x 1
1-1-1-1-1
55×5-105-115-125(PR)-135(PR)
WOD: Amrap in 10 mins
5 Deadlifts #135 1st round. #115 after that.
10 Squats
5 Push Jerks #135 1st. #115 2nd-5th.
10 Squats
5 Rounds + 5 DL + 5 Squats
Soooooo hot! That was one wet workout! Jinkies! Thanks for the cheering Jane! *hehe*
Great work 6:30 crew!
Angela
Angela June 19, 2010 at 1:01 am
Strength deadlifts
105-125 (PR)-135(PR)-145(PR)-175(PR)
WOD
5 rounds (65#) + 5 deadlifts + 10 squats
Jeff
Jeff June 19, 2010 at 9:59 am
That’s some heavy lifting! Congrats Angela!
Sonia
Sonia June 21, 2010 at 6:34 pm
Strength 5×5
OHS 95-105-110-115-120(failed on 4th rep)
AMRAP in 10 min
5 deadlifts (95lb)
10 squats
5 push jerks (95lb)
10 squats
8 rounds + DL + 10 squats