Pierre B’s programming

20
Sep

Pierre B’s programming

The next two weeks are from the creative mind of Pierre. Enjoy!

The workout starts and ends with 50 Box Jumps
4 rounds of:
5 Cleans (155/105#)
20 Squats

Highlight video of the F.A.C.E. Relay –

[vimeo=http://vimeo.com/15102336]

48 Responses

  1. Kevin

    Back Squat
    45×10
    95×5
    135×5
    195×5
    220×3
    245×8

    50 Box Jumps (20″)
    4 rounds of:
    5 Power Cleans (155#)
    20 Squats
    Then 50 Box Jumps

    5:16

    I had Pierre A in mind the whole time. We’ll see how it went later.

    1. Pierre A.

      Kevin,

      What’s after back squats in the strength rotation?
      I was going to take the day off as I’m playing hockey tonight but will try to work out on my lunch break.

      Thanks,
      Pierre

  2. Joanna

    WU x2 (2 muscle-ups in a row, yay!)
    Strength – Push Jerk x5
    65 75 80 85 90(PR reps)

    50 Box jumps
    4 Rounds
    5 Cleans #95
    20 Squats
    50 Box jumps
    15:10

    Cleans were pretty heavy for me even at 95# but happy I did it with that weight even though it took much longer. Box jumps felt good which isn’t usual for me, yay again! Good gym morning πŸ™‚

    1. Krista

      A word of warning…a friend of mine has done a fair amount of research into food production and he said that the MaraNatha RAW almond butter is the only product of theirs that is NOT genetically modified. The roasted one would be.. Just in case genetically modified food products are a concern for anyone, I know it is for me.

  3. Corinna

    Wow! Great time Sonia!

    Strength: Cleans x 1

    65-95-100-105-110-115

    WOD: 50 Box Jumps
    4 rounds: 5 cleans (105#)
    20 squats
    50 box jumps

    Time: 11:49
    I really enjoed this WOD!

  4. Ed

    Front Squats
    45Γ—10
    95Γ—5
    135Γ—5
    195Γ—5
    220Γ—5
    245Γ—5

    50 Box Jumps (20β€³)
    4 rounds of:
    5 Power Cleans (155#)
    20 Squats
    Then 50 Box Jumps

    6:22

    This afternoon

    Wux3

    3 rounds for time of :

    20 wallballs 20lbs
    15 sit ups straitleg
    10 burpees
    Run around the basketball court 2 times

    6:48

  5. MC

    Couldn’t get a class tonight so I did something at home.
    Warm up: squats, pushups, ring pullups and 500m row

    wod: Pierre’s creation again
    3 rounds of:
    -500m row
    – 10 ring pullup
    – 15 push up
    Time: 13:40 min
    Pullups is no fun after rowing!!

  6. Jamie

    CFWU x 2

    Strength – Back Squat
    5-5-5-5-5
    135-155-175-190-210

    WOD “Pierre’s”
    50 Box Jumps
    4 Rounds of
    5 Cleans 155#
    20 Squats
    Then 50 Box Jumps

    Time: 14:08

  7. Tracy

    warm up x 2
    strength power snatch x1
    45,55, 65, 75, 85 f

    WOD

    50 Box jumps
    4 Rounds
    5 Cleans #85
    20 Squats
    50 Box jumps
    12:27

    I actually did jumps and not the Loggieville 2-step… (thanks Cheyenne)
    Great WOD Pierre!

  8. Heidi

    Warm Up x 2

    Shoulder Press x 1 rep.
    45-55-65-75(failed)-70(failed)

    Not a good gym day for me πŸ™ Shoulder press was disappointing and a pulled calf muscle prevented me from finishing the work out.

    On that note, I’ll need a rest day tomorrow, as walking is a big challenge right now. Kevin, the Zen Planner won’t let me into the reservations, so can you please cancel my 6:00 a.m. tomorrow.

    Congrats to all teams on the Fire Fit Challenge. Great representation gang!

  9. Jeff

    Shoulder Press – 1RM
    95-115-125-135-145(F)-145(F)
    arrrrgh… I’ve been stuck at 140 forever!

    WOD (20″ box, 145#):

    9:42

    Nice WOD Pierre! πŸ™‚

  10. krista

    Warm up:
    ride 5km to CF
    CFWU x2 (10# OHS / Good ams, pull ups, K2E on bar, push ups, samson)

    Strength OHS x5
    45-55-65-70(3)-70(5) PR for reps!

    WOD:
    50 20″ box jumps
    4 rounds of 85# cleans, 20 squats
    50 box jumps
    9:37

    cash out: 1 min plank, stretching

    ride home 5km – ouch at first, but really helped flush out the legs!

  11. Gabrielle

    Hey Kevin, I’m starting a cold and am going to try rest for the next 24 hours to see if I can get rid of it… Please cancel my 6am for tomorrow morning only. Thank you and I hope everyone’s week is off to a great start!

  12. Marcel

    CFWU x 2

    Strength – Deadlifts x 5

    185-205-225-245-265

    WOD β€œPierre’s”
    50 Box Jumps
    4 Rounds of
    5 Cleans 150 lbs
    20 Squats
    Then 50 20″ Box Jumps

    Time: 12:26

    Good workout Pierre I hope it’s a sign of what’s to come…

    Great job by all the Fire Fit competitors.

  13. Mel

    WU x2
    Strength: Good Mornings x3
    50-55-60-65-70

    WOD:
    50 Box Jumps (20”)
    4 Rounds of:
    5 Cleans (replaced with Deadlifts because of my wrist) #135
    20 Squats
    Then 50 Box Jumps (20”)

    Time – 11:24

    Great job at the Fire Fit on Saturday, watching you would have been much more fun than watching a pregnant lady open a million presents. πŸ˜‰

  14. Gabriel

    WU x2
    Tardy Burpees 20 for 10 minutes late πŸ˜‰

    Back Stretches

    WOD
    50 Box Jump 20″
    4 Rounds of
    5 Cleans 85#
    20 Squats
    then 50 Box jumps
    12:38

    Thanks for the push and the box jump advice Liam and Mark. Will try it next box jumps I do.

    Great job everyone!

  15. Liam

    WU x 2
    Strength = OHS x 5
    5-5-5-5-5
    75-85-95-105-115 (PR for reps)

    WOD: Fuzzy Bunny!
    50 Box Jump 20β€³
    4 Rnds of:
    5 Cleans 115#
    20 Squats
    50 Box jumps 20″

    Time: 10:48

    I could have gone heavier with the Cleans but I was following the formula.
    Great work 6:30 crew! AND great work on Saturday folks! I really really wish I could have competed with you. Congratulations CFMoncton!

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