No holding back

21
Oct

No holding back

21-15-9
Burpees
Kettlebell Swings

Compare to July 27/09

CrossFit roadkill??

40 Responses

  1. Amanda

    CFWU x 3

    Strength: Front Squats
    1x 60-70-80-90-100-110

    WOD:
    21-15-9
    – Burpees
    – Kettlebell Swings (35#)

    T = 6:43 (I think…book is in the car again)

    Thank you Joanna for not letting me stop during the workout, appreciated the push.

  2. krista

    CFWU x2 – working on some goats so taking a bit longer
    Goal practice: HSPU – green on top, yellow bottom – 7 and 5 straight!

    Press x3: 45(5)-55-65-70(match 3RM)-75(f)

    WOD: 21-15-9 burpees and KBS (35#)
    4:37

    nice to meet you Alex!

  3. Pierre

    Hey guys,

    Since the PaleoKits were gone withing 15 minutes the last time, I decided to place another order. I just got it today, so I have (20) kits for sale. And I have another batch coming at the beginning of November.

    If you want any place shoot me an email at pierreboivin83(a)hotmail.com

  4. Sonia

    Strength – Deadlift (deload)
    wu with 95 and 135 x 10
    5×145, 5×160, 5×170

    21-15-9
    Burpees
    KBS (35lb)

    Time: 3:16

    …. and the delayed Fran cough!!!!

  5. Kerri

    hi, sorry I forgot to do this last night. I’m still sick at home. Can’t make my 530. Beth can’t either because of her back. She is planning on coming back Monday if everything goes well. Thanks

  6. Gabrielle

    Warm up times 3

    Strength Back Squat 3s

    45×5, 95-105-115-120-130

    WOD 21-15-9
    burpees
    KBS (35#)

    Time: 5:30 It may be a little while before burpees start to feel ok again… Great to do them in small doses though!

    Your KBS looked awesome Amanda!! Good job on the workout everyone 🙂

  7. Corinna

    Sonia :Strength – Deadlift (deload)wu with 95 and 135 x 105×145, 5×160, 5×170
    21-15-9BurpeesKBS (35lb)
    Time: 3:16
    …. and the delayed Fran cough!!!!

    Great job Sonia!

  8. Chantal L

    Kevin, I am so sorry for canceling this late, but I forgot this morning when I registered that I was going to see your play, and I have just realized this… I won’t have time to CF, eat and shower before the play… please cancel my 5:30… (It’s for a good cause??? LOL)

    1. Pierre

      If you guys want any PaleoKits, I left them at the gym, so pick up what you want and put the money in the box!

      There is no change in the box, so please have the exact change….$4.50/each.

  9. Andy

    CFWU x 2 (RRs 10s x 2)

    Strength 5’s Deadlift
    45-95-95-145-145-145

    WOD 21-15-9
    Burpees
    KBS ( 35# russian or 3/4 up)
    —————
    5:09

    kept it light due to neck injury. Did 6:56 w/ one pood in July 09

  10. Pierre

    Went light with some 5rep OHS –> 35-45-65-75

    WOD with 53# KB –> 4:37

    FInally, I did some KBS with my 2 hands. It’s probably been 3 months since I did that!
    It felt good and I had no pain in the wrist.

  11. Gillyon

    CW x 3 (slowest most painful warmup in years…soooooooo sore)
    Front Squat 5s 45-65-70-75-85

    WOD 21-15-9
    Burpees
    KBS @ 35lbs
    Time: 3:48

    Great job 4:15 class. 🙂

    1. Heidi

      3:48…seriously??? It is really quite disgusting Gillyon that you leave us and then have the nerve to come back kill this WOD 🙂 Nice to see you’re back girl!

  12. Pierre A.

    WU x 3
    Strength: Deadlifts 3’s
    265-290-310-355-400

    WOD: 21-15-9 reps of
    burpees
    KBS @ 53lbs.

    Time: 2:53

    52 second L-sit (goal is 1:00 by Christmas)

  13. Heidi

    WU x 3

    Deadlifts x 3 reps.
    100-120-140-160-175

    WOD: 21-15-9
    Burpees
    KBS (35#)
    Time: 5:05
    Great race at the end Corinna.

    As I look through my journal, today it has been exactly 1 year since my first Cross Fit work out, so bear with me, as I take a few moments to reflect on where I was when I started and where I am today. Marcel had joined about 1 month previous to me, and it wasn’t long before I realized that I was missing out on gym experience that I could really get into. I didn’t really have any big weight loss goals when I started, I just new I needed to get back into a fitness routine & wanted to tone up a bit. If I was able to lose 10 lbs, that would be a nice bonus. Let’s face it girls, when you reach those magical 40+ years, things start to go a little soft. Yikes! At the risk of sounding vein, I must say that I am really proud that I have been able to get rid of those soft spots in this last year & have dropped 8 pounds. That’s all Cross Fit, as I have not really changed my eating habits (current Paleo Challenge aside). If someone had told me 1 year ago that I would be rising at the ungodly hour of 5:25 a.m. four days a week to go the gym for 6 a.m., I would have laughed out loud. If someone had told me 2 months ago that I would be participating in the Paleo Challenge, I would have laughed even louder. When I look at the dead lifts I did today, completing 3 reps. at 175#, and compare that to 1 year ago where I did 3 reps. at 75#, now that’s progress. So I just wanted to say thanks to Kevin for pushing me this past year. Even when I whine, I’m grateful for the hard work you put us through, because it is worth it. I’ve never had so much fun at a gym before. That is no small part due to all the great folks I have met and work out with, so thanks to all of you as well. Here’s to another great year ahead.

  14. Marc H

    CFWU x 3
    Worked on HSPU. Trying to keep my core strong and straight. I got my hands alot closer to the wall also now just got to get used to it.
    WOD as Rx’d 3:57
    Congrats Heidi. 😀

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