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Go faster!

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Jun

29

Posted by Kevin on Jun 29, 2010 in NewsWOD's

A little early, but here it is… JULY NEWSLETTER!!

Strength – 15 Tire Flips (Big Sucker)

10 rounds of:
100m Sprints

The Bearded Blur

Related Posts

44 Responses to “Go faster!”

  1. We are having a few friends over Wednesday night to celebrate Canada Day, the beginning of Summer break (for all my fellow teachers!!! Woohoo!!!), a new job, it’s a Wednesday… Do we really need an excuse??!!!

    Drinks, music, pool (as in billiards!!!), darts, bon fire…etc. Doors open anytime after 5pm.

    42 Ammon Rd. BYOB.

  2. Dave has to cancel his session for today. I think he was registered.

  3. The newsletter is awesome!

  4. 15 Tire flips with Sonia and Chantal T

    10x100m sprints

    13.00
    12.78
    12.53
    12.47
    12.42
    12.50
    12.47
    12.59
    12.32
    12.35

  5. Is that Ben Johnson’s time?

  6. From Wikipedia…

    The current men’s world record of 9.58 s is held by Usain Bolt of Jamaica, set at the 2009 World Athletics Championships final on 16 August 2009, breaking his own previous world record by 0.11 s. The current women’s world record of 10.49 s was set by Florence Griffith-Joyner of the USA.

  7. And, a great pic of Mario!

  8. That’s a really great newsletter…good work! Great interview…really glad I joined.

  9. Strength 15 tire flips (the big f@#!er)with Kevin and Chantal

    10 x 100m sprint

    15
    15
    14.88
    15.17
    14.68
    15.24
    15.76
    15.81
    16.14
    16.01

    Note to everybody, not a good idea to do these on an empty stomach…. wow was I ever light headed at the end!!

  10. Great Newsletter Kev! I totally thought that Jeff had been a member for longer than that!

    Okay…. now I have to start my begging routine again.

    First of all Celebration! I’ve made it through the first round of 30 and have been selected as one of Lavalife’s Top 10 Singles! (5 Girls, 5 Guys)
    Thank you all sooo much for your votes and support!

    Here’s the catch.

    There is a 2nd round of voting now. It runs from today until July 16th. It will help determine who the top male and female singles are. If I could impose upon my crossfit family for just a little while longer, I would love any help that you could give me in chasing down this unique opportunity! It just takes a few extra clicks out your mouse. Follow this link: http://www.lavalifetopsingles.com/en/Default.aspx
    hit the “Start Voting” button and vote for me! My username is NovaMac.

    As part of the contest I’ll be starting up my blog again. I hope it will make you laugh, think, and most importantly just entertain.

    If you have any questions please let me know!

    OH!!!! Did I forget to mention that one lucky voter will win a trip for 2 to Cuba? 7 Days at an all inclusive 4 star resort….. ummm… yup that’s totally on the table. Every time you vote you gain another chance to win. You can vote everyday from today until July 16th.

    Thanks guys and girls! I truely appreciate any help that you can give me. I’ll try to make you all proud as I rep CF Moncton in the T dot O dot!

    I now return you to your regularly scheduled Crossfit program.

  11. Hey – this is not CF related, but Shane and I are in desperate need to find a home for our cat Oliver as our son is allergic. We don’t want to send him to the SPCA because I called them yesterday and they said they would just put him down because he is not a kitten. So if any of you would love a great cat or know of someone who would, please let Shane or I know. Thanks Guys!

    Oliver was rescued from the SPCA 7 years ago. He is a 10 year old, indoor male cat that is declawed and neutered. He loves attention and is great with children. He gets along with other pets, but would prefer to be the only pet in the home. He would love a home where the owner can spend a lot of time with him. He has been outside a number of times, but doesn’t stray far from the front door as he is quite timid of the outside world.

    He has gone to the vet for his annual check up since we adopted him. He is in good health, just a little overweight.

    Oliver is a fantastic cat and it breaks out heart that we have to find him a new home.

    • to see a picture of Oliver check out ID 214214016 on kijiji!

    • I understand your prédicament all too well as I had to do the same with mine a few years ago. I will be on the lookout for a good new home for Oliver 🙂

  12. Oh and that is an awesome action pic of Mario! Can’t wait to read the newletter tonight before bed 🙂

  13. 10 x 100m sprints
    Rounds 1 9 and 10 – 18sec
    Rounds 2-8 – 17sec

    At least I’m consistant? I love running I love running I love running…

  14. CFWU x 1

    Big boy tire flips with Andy

    10 x 100m Sprints
    17.00
    16.22
    16.31
    17.12
    16.91
    17.03
    17.00
    16.82
    17.03
    16.69

  15. I was wondering if that shot of me was gonna show up sometime! Haha

    I wish I had time today for this one, big tire + sprints = fun! (Used to compete in 100m dash back in school)

  16. warm up x1 minus squats and samson

    Strength: Big ass tire flips

    10 Rounds of 100m straight legs rows

    Best time: 24.6
    Not so best: 27.3

    Great job 5:30 crew!

    • Straight leg rows… Sounds tough! Good job Tracy 🙂 Got your message girl – trying to catch up on reading and homework for school :S Will call you tomorrow chica xo

  17. Warm Up x 2

    Strength: Big Mother Tire Flips with the girls x 15

    WOD: 10 – 100 m sprints
    16-16-17-17-18-17 19-18-18-17

    Whew! That was tough. I was actually looking forward to this one, until my hammies started to cramp up. Came very very close to getting my name on the infamous wall this morning & took lots concentration to keep it together. Definitely the longest recovery time I’ve had at any Crossfit workout & actually needed more rest time when I got back home this morning. Ugh! That being said…another good one Kevin. It was still a fun one & I’d do it again.

    Nice meeting you this morning Corina. Try as I may, keeping ahead of you beyond the 1st round was just not to be for me.

  18. CFWU x 1 + squats + Good mornings

    Humongous tire flips with Cheyenne & Uncle Patrick

    WOD: 10 x 100m Sprints

    16.47
    16.68
    16.19
    16.59
    16.88
    18.00
    16.69
    16.34
    17.19
    17.25

    Wow those were hard!

    Good job & thank you Cheyenne for your extra ‘support’ run. 😉

  19. WU x1 + Squats + Good Mornings
    Strength: Jumbo tire flips with Liam…and we put it away after! 😀

    WOD: 10 x 100m Sprints
    18.28
    17.81
    17.75
    17.78
    17.75
    17.90
    17.93
    17.94
    17.63
    17.87

    Never have I wanted longer legs more than tonight. 🙂

  20. Any boys interested in playing beach volleyball tomorrow night…our sub for Pierre cancelled. We play at 6:30 and 8:30 and will carpool.

  21. Would’ve but stuck at work 🙁

  22. warm up x1

    15 tire flips with Lynn

    WOD

    15.75
    15.44
    16.28
    18.25
    18.09
    17.41
    17.58
    17.25
    17.55
    16.68

    The news letter was good as always ( Great work Jeff ) in the same news letter as Mikko ?

  23. WU x 1

    Strength = 15 Big Boy Tire Flips with Mel… and we put it away after =)

    WOD: 10 x 100m Sprints
    1. 13:66
    2. 14:13
    3. 14:75
    4. 15:59
    5. 15:32
    6. 15:82
    7. 15:25
    8. 15:13
    9. 14:82
    10. 14:90

    Yeah…. I’ma gonna be sora tomorrowa!
    Great job 6:30 Crew!

  24. so wish I could’ve finished this one. Had a weird burning feeling in my knee/quad which got worse on my second run. Doesn’t look serious but I didn’t want it to turn serious. Learned that from experience.

    first run: 15:19
    second run: 14:89

  25. CFWU x 1 +

    15 big f*cker tire flip with “Le Chat Sauvage”

    WOD – 10 x 100m sprints

    16.28
    16.22
    17.60 (thought I would only go 5 rounds at this point)
    17.81
    19.22 (skipped a turn-done!)
    18.19 (kept going)
    18.00
    17.94
    18.67 (told Kev I was done)
    Ok one more!!
    18.02

    This one totally messed with my head. Happ to get all 10 rounds in…Glad also we stretched as my legs are already toast! Hot bath and epsom salts now. Should be an interesting plane ride tomorrow (ouch) 😉

  26. Warm Upx1
    15 Big Boy Tire Flips with the girls.
    100m Sprint
    19:48
    19:71
    18:44
    18:97
    20:88
    18:37
    20:03
    19:55
    20:06
    18:65
    I found this was a big mental challenge also. Im ok with my times it being my first time and all…but it will be better next time!!!!!!!!!!!!

  27. Sonya I think it was your rub that kept me going 😉
    Thanks for that and the running cheer on the last leg!

    Great work 415 crew…

  28. did a 5K run tonight for the running room…around 30 mins, watch messed up. Great job everyone 🙂

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