See you in a week

31
May

See you in a week

Last time we left for a competition, I posted “Fuct“. I’ll be nicer this time around.

12-9-6 reps
Kettlebell Swings (53/35#)
Pullups
Burpees

Compare to Feb.18/10

[vimeo=http://vimeo.com/24399906]

82 Responses

  1. Patrick

    Press 1x
    75-85-105-115(f)-110(f)

    WOD:
    12-9-6 reps
    Kettlebell Swings (53#)
    Pullups
    Burpees

    3:21

    Unbroken, all out, as fast as I could. I liked this one. Good job everyone! Nice seeing you in the morning, Ed!

  2. Cheyenne

    Good luck to CFM team in Toronto!
    I’m trying to book both Jordan and I for a 630 class tonight and am unable to. Not certain who is coaching in Kevin’s absence but am wondering if you might be able to book us both in for this time slot. Thanks.

    1. Jeff

      I can’t add anyone either. Rob and Eric are attending the 6:30pm as well. With Cheyenne and Jordan it brings the total to 7 so there are 3 more spots remaining for that class.

  3. Amanda

    I loved this morning’s workout, and was thankful to have a short one after so many long torturous ones. 🙂

    WU x2

    Strength: Push Press
    1x 55-65-75-80-95

    WOD:
    12-9-6 reps
    Kettlebell Swings (35#)
    Pullups (no bands)
    Burpees

    T = 6:13

    Nice to see you in the morning class, Ed…I always do better when you’re there because you push me! Thanks to you & Patrick this morning.
    And thanks for coaching, Marc! Glad you’re back!!

  4. Ed K

    WU

    Strength Push press practice 1RM
    135-155-185-205-215-225 Felt better then 205, could have went much higher

    WOD
    12-9-6 for time of
    KB swings 53#
    Pullups
    Burpees

    2:43
    PR of 0:52 (3:34 last time)

    Also, I did back squats last time we did this 250×3… Two weeks ago I back squated 295×3 (45lb pr for 3RM)!

    Did an hour of mobility and stretching, Really nice to come in the morning for a change good seeing everyone! Thanks for the coaching tip Mark!

  5. Alissa

    I am scheduled for the 6:30 class tonight and have to cancel but the system won’t let me…perhaps a sign I shouldn’t cancel! In any case work is getting in the way and can’t make it so there is an open spot should anyone want it.

  6. Hannah

    Having trouble with Zenplanner, too. I am on the waitlist for 4:15 today and it won’t let me cancel, it says in red that I did not show up?? Don’t want to do burpees!

  7. Maria

    WU x2

    Strength: Push Press
    1x 45-55-60-65-70
    WOD:
    12-9-6 reps
    Kettlebell Swings (25#)
    Pullups (purple band)
    Burpees

    T = 4:36

    Love the short workouts some days 🙂

  8. Jamie

    CFWU x 2

    Strength – Deadlift x 3
    235-255-275-315-350
    Nice echo in the new gym 🙂

    WOD – 12-9-6
    KBS 53#
    Pullups
    Burpees

    Time: 5:09

    Cashout 2 x 45 sec planks

  9. Jeff

    For today’s classes only….
    Since ZenPlanner isn’t working please email me if you want to register for a class or cancel a class today. I’ll look after the registrations and let anyone on the waitlist know if they get a class.

    jjp_75(at)hotmail.com

  10. Chris

    I emailed JEff and let him know, but i was 2nd on the waiting list for the 4:15 class.. im taking myself off of that … i registered for a 530 class just in case so ill show up for then

  11. Jeff

    ZenPlanner seems to be working now.

    For those that emailed me… please log in and manage your reservations. I don’t have the ability to add or remove people from the online schedule.

  12. Chantal T

    Hi Guys,
    Its been a while I hope everything is going well in Moncton 🙂 Kevin and Joanna CONCRATS on the new gym can’t wait to go check it out. Everything is good here in fredi. I’m going to be in Moncton for few weeks in July i’ll probably stop at the gym to do a few workouts with u guys! a plus tard 🙂 ps Sonia j’ai hate de voir ta bedaine hehehe!

  13. Corinna

    WU X 2

    Strength: Thrusters for Regionals:

    95-105-110-115-125-130(fail,but close)

    WOD: Rx: 4:34

    Great job Tracey!

    Good job 4:15 p. crew!

    Sonia, I think it wil be a girl!…smiles..

  14. Francis

    WU x2

    Strength: Shoulder Press
    5x 55-65-75-90-110

    WOD:
    12-9-6 reps
    Kettlebell Swings (50#)
    Pullups (red band)
    Burpees

    T = 5:01

  15. Gabriel

    WUX2

    Strength – Front Squat X5
    135-155-175-195-205(PR for Reps)

    WOD:
    12-9-6 for time of:
    KBS @ 53#
    Pullups
    Burpees

    Time –>4:20

    Was a fun one! 🙂
    Great job 6:30 class!

  16. Dan

    Strength: Snatch Practice

    5/10 @135. Wasn’t feeling it today, hopefully I’m good to go on the weekend.

    WOD: 12-9-6
    KBS @53#
    Pullups
    Burpees

    2:54

    I was trying to get close to Ed’s time but I think my burpees were too slow. Some good work in the 6:30 class. And welcome back Cheyenne and MJ!

    1. Edward K

      Holy shit Dan, nice time haha

      My first set of kettle bell swings were fast too, I was pulling them down 😉

      Your times in the past month have gotten really impressive!

  17. Lora

    WU x 2 (did pullups for the first time in 6 wks…probably not my smartest decision)

    Strength: Shoulder press (x5)
    45-65-75-85(x3)
    **again, not my best decision)

    WOD (modified for shoulder injury – getting smarter)
    12-9-6
    Kettlebell swings (35#)
    Box jumps (20″)
    Squats (doubled so 24-18-12)

    Time 3:50

    Cashout 2x45sec planks (did the whole 1:30 unbroken)

  18. Mario

    WUX2

    Clean x10
    95-105-115-125-135

    WOD: 12-9-6
    KBS @ 53#
    Pullups
    Burpees
    Time = 3:50

    Short but deadly workout. Was fun!

    Good job everyone!

  19. Shelley

    WU x 2
    Strength – push press x 5
    40-45-50-55 (PR for reps)
    WOD
    12-9-6
    KBS 25#
    Pullups (blue band)
    Burpees
    Time: 5:40

    Cashout 2 – 45 sec plank

  20. Chris

    WUX2

    Shoulder Press x5
    65-75-85-95-105

    WOD: 12-9-6
    KBS @ 53#
    Pullups
    Burpees
    Time = 4:47
    cashout 2x:45 planks
    Not bad i figure for my first time through, and alot nicer than Eva or Fight Gone Bad.. i would say short and sweet but not so sweet
    oh and 25 burpees at the end cause i was late 😉 that wont happen again lol

  21. Mel

    WUx2
    Strength: Push Jerks x1
    75-90-100-110-115(PR)

    WOD:
    KBS #35
    Pullups (No Bands for first time in a WOD!!) 🙂
    Time: 4:33

  22. WU x2

    Strength: Push Press x 5
    75,95,105,115,125

    WOD:
    12-9-6 reps
    Kettlebell Swings (50#)
    Pullups (yellow bands)
    Burpees

    Time = 5:03

    cashout 1min 30sec plank

  23. Cheyenne

    WUx2
    Strength:
    Push Press 5’s
    50-55-60-65-70

    WOD:
    12-9-6
    KBS 35#
    Pull ups – ring rows
    Burpees
    Time: 5:46
    45 second plank: 20/25 seconds
    46 second plank: 15/15/15 second

  24. Marcel

    WU x2

    Strength: Squat Cleans x 5

    95-115-125-135-155(4)

    WOD:

    12-9-6 reps

    Kettlebell Swings (53#)
    Pullups
    Burpees

    Time = 4:15

    Quite liked this short but quick one (TWSS)…Great job everyone, nice to see a large group for the 6:30 class 🙂

  25. Tracy S.

    WU X2
    Strength: “Deadlifts”
    Haven’t done any deadlifts for strength for months, so just testing to see what I can handle to ease back into it.
    85×10 – 95×10 – 105×5 – 115×5 – 125×4 (stopped there; could feel the pinch in the back of the leg)

    WOD: 12-9-6
    ~ KBS @ 35#
    ~ Pullups w/ Green band (the new blue version)
    ~ Burpees
    Time: 5:57

  26. Kathy

    WU x 2

    Push Press

    25, 35, 45, 55 & 65(only did 2)

    WOD

    KBS @ 25
    Pullups with band
    Burpees

    Time 4:41

    Today I graduated to the bands, no longer using the rings for pullups….I now feel like a big girl!!! Enjoyed today’s workout. Good job to the 5:30 crew.

  27. Chantal L.

    WU x2

    Push Jerk 5’s
    65-75-95-105-105

    WOD
    12-9-6
    KBS @ 35#
    Pullups blue band
    Burpees

    Time: 5:48 PR last time was 6:05 😀

    Cashout 2×45 secs. plank

  28. Steph G

    So sorry just remembered my appointment in the am has been moved to earlier want be able to make tomorrow 6 am class & zenplanner want let me cancel. I wanted to do it earlier but it totally slipt my mind. Will try to make it in the afternoon depending on when I get back in town.

Leave a Reply