76 Responses

  1. Great newsletter! Good interview with Ed πŸ™‚

    Strength: Over Head Squat 5x
    95-115-125-135-145(PR for reps)

    WOD: 50 rounds of:

    1 Squat
    1 Pushup
    1 Situps
    1 Superman
    1 Tuck jump

    Time: 9:54

  2. Amanda

    Great newsletter, great editorial interview from Ed! I got choked up a bit at the end.

    It’s been great working out with you Ed, we’ll miss you! xox

  3. Marcel

    CFWU x 2

    Strength x 5 Push Press


    Change for Change — Did “Grace”

    30 Clean and Jerks (70% of max. 115 lb)

    Time: 4:49 PR πŸ™‚ by 1:34

    Great job 6 a.m. crew! Funny but the 6 a.m. class seems easier when you’re on vacation!

  4. krista

    CFWU x1
    no strength: no time

    Change for Change: ‘Eva’! aka: what was i thinking? πŸ™‚

    5 rounds of:
    800m run
    30 KB Swings (35#) – all unbroken!
    30 pull ups

    time- 40:26

    1:04 PR from July 26, 2010! and only a small blister ‘pop’ on the last round of pull ups.

    cash out 2x 1min plank

    1. krista

      thanks guys!
      i looked back in my book and Eva has been a bully for a number of years for me

      my first time was pre-crossfit gym in moncton and was done at the Y – feb 25, 2008 – treadmill run, 25# dumb bell swing and using the ‘gravitron’ with a 60# assist for the pull ups, in a time of 47:24.

      slowly but surely i’ve been chipping away at her. it feels good!

  5. Kerri

    Shoulder Press x 1
    45-55-65-75(F)-70-75(f) tried many times to get that 75. πŸ™

    50 rounds
    1 squat
    1 push up
    1 sit up
    1 superman
    1 tuck jump

    Time :16:53

    2 min plank

  6. Gilles

    wu x 2
    strength – Push press x 3

    50 rounds

    1 squat
    1 push up
    1 sit up
    1 superman
    1 tuck jump

    Time :12:41

    Cash out – 2 min plank

  7. Rachel

    wu x 2
    strength – Push press x 1

    50 rounds

    1 squat
    1 push up (Knees)
    1 sit up
    1 superman
    1 tuck jump

    Time :11:25

    Cash out – 2 min plank

  8. Shelley

    push press 3x

    50 rounds
    1 squat
    1 push up (Knees)
    1 sit up
    1 superman
    1 tuck jump

    Time :19:12
    I think I got confused and may have done 55 rounds. ):

    cash out 2 min. plank

    1. Kevin

      “If I give one to you, I have to give one to everybody else”

      In all seriousness, there’s a wait list. If someone cancels, you’ll get an email stating you are now registered for the class.

      And when I checked yesterday afternoon, there was only 1 person registered for 6:30pm. If you want to get in on the day after a long weekend, you’ll have to register in advance.


  9. Heidi

    WU x 2

    Dead Lift x 1

    WOD: 50 rounds
    1 squat
    1 push up
    1 sit up
    1 superman
    1 tuck jump

    Time = 14:46

    Interesting work out. A bit confusing keeping all of the movements & rounds in order and counted. I think I may have done a few more because I seemed to have trouble keeping track.

    1. krista

      awesome time Johan! you’re a gluten for punishment doing that rowing, no break for the grip at all! at least running you could shake out the arms a bit. good to see you again too, although i was in no state to hold a conversation this morning. πŸ™‚

  10. Jane

    Cleans 3RM -> 65-65-70-80-90×2(failed set)

    18:46 – Well, slap me silly and call me Sheila, I was slower than a herd of turtles stampeding through peanut butter. WTF?

    1. Shelley

      You always make me laugh. I thought I was done until I saw that you were still going too. I knew I wouldn’t beat you. I must be a sloth slogging through peanut butter. πŸ™‚

  11. Hannah

    @ CF Bathurst

    50 Burpees I o u (sorry 4 no show)

    Group warm up
    Jerk 3s; 5 sets of 55-working on form

    1000 row
    50 thrusters @ 35
    30 pullups (16 band which is no longer allowed here) + 14 jumping

    Thanks Janine! Friendly young crowd, no potty mouth. Bizarre!

  12. Jamie

    CFWU x 2

    Strength – Push Jerk x 1

    WOD – “Angie”
    Time: 24:11 – Finished first time as RX!

    2 min plank with 5 resets, need to work on those again…

  13. Heather S

    WU X 2
    Strength: OHS 1’s
    45-55-65-70-75 fail – 70

    Change for Change (July 28)

    In the rain – 3 rounds of:
    100m Waiter Walk (right) (25#)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings (35#)

    Time 12:52

    Loved this one but maybe we should call this the “Lightening Rod WOD!”

    1. Lora

      BAHAHAHA! As I was running I saw you going back and forth with that weight overhead, taunting the lightning gods…..brave woman! LOL!

      Awesome time on the WOD!!!

  14. Lora

    Awesome newsletter and great interview with Ed.

    Ed – I am super proud of you. All the best at Basic πŸ™‚ You’re going to kick some butt!

  15. Lora

    Opted for “change for change” today, and met “Eva”.

    Oh my….

    WU x 1
    “Eva” (scaled)
    5 rounds of
    800 m run
    30 KBS (40#)
    30 Pull ups (green band)
    Total: 4 rounds + 800m in 45:00
    *stopped with 30 KBS and 30 pull ups left……I ripped my hands* πŸ™
    This is one of the hardest CF workouts I have done….

  16. Corinna

    WU x 2

    Strength: Worked on OHS

    WOD: Nancy Rx

    5 rounds:
    400m run
    15 OHS (65#)

    Time: 19:25

    I am feeling good about doing this one as Rx since OHS are a huge goat for me. I actually did this WOD July 2nd with 45# and my time was 15:27. I wanted to see if I could do it under the 25 minute time cap as Rx (65#) Looking forward to the continuous work on my OHS!

    Great job 4:15 p.m. crew!

    1. krista

      oh Corinna! i’m so happy for you!!! we talked about her last week and how you really wanted to tackle the 65# OHS. right on babeh!

  17. Chantal L.

    WU x 2
    Strength 5’s – Shoulder Press
    55-65-75-75-85 – Worked on tucking in your hips aka not arching my back. Felt different, but good!

    50 rounds
    1 squat
    1 pushup
    1 situp
    1 Suprman
    1Tuck Jump

    Time: 14:45… I probably missed a few rounds? Got confused in counting, and forgot to do squats for 10-15 rounds, so at the end I did and extra 15 squats.

  18. Francis

    WU x 2
    deadlifts x 5

    50 rounds
    1 squat
    1 push up
    1 sit up
    1 superman
    1 tuck jump

    Time :11:51

    2 min plank

  19. krista

    congratulations for following your dreams! we’ve worked out on and off together for about 3 years, alot of times not together but i’d read your posts and your continuous achievements, struggles and motivation for CF. you’ve come leaps and bounds since the days at the park! you’re definitely faster and stronger, and you’ve always hit the workouts hard and full of steam. i remember one workout at the park that you were hell bent on completing, hands ripped open and bloodying the monkey bars – even lance was looking at you like you were nuts to continue, but you did, you finished it. you’ve grown, learned and matured alot since those days and no doubt will take this with you onwards in your newest, bravest adventure in life. all the best friend.

  20. Grant

    WU x 2

    Strength- Front Squats x5
    65-75-85-95-105(Best so far, but only did them once before)

    50 rounds
    1 squat
    1 push up
    1 sit up
    1 superman
    1 tuck jump

    Time : 12:18

    Cash Out- 2 min plank with 2 resets

  21. Jeff

    OHS – 1RM
    45-65-85-95-105-115(f). Shoulder still limiting the OHS.

    Change for Change…


    AMRAP 20 minutes
    5 Handstand Pushups (all strict)
    10 Pistols (alternating)
    15 Pullups

    11 Rounds + 5 HSPU + 6 pistols (PR)

    Did 9 rounds + 12 pullups on Feb 4th. PR of 44 reps.
    Very happy with that after an awesome long weekend. πŸ™‚
    Nice work Dan! … I’m glad we did that together.

    1. Dan

      Front Squats x10

      WOD: Mary

      10 Rounds even.

      Felt pretty weak today after that long weekend but still a PR so I’m happy with it. Great work Jeff, hell of a job today!

  22. Kathy

    wu x 2

    Strength: Back squats

    45, 55, 65, 75 & 85

    Pushups on my knees
    12:something forgot to write my time down

    Felt actually ok, was on vacation for the couple of weeks and also injuried my shoulder, so haven’t been there for 3 weeks…I realized how much I missed it.

    Great job 4:15 crew!!!

  23. Gabriel

    Strength – Cleans X5
    95-105-115-125-135-145-145-155(PR for reps)
    The last 2 sets where Squat Cleans, except my last 2reps of 155 I just power clean them. Felt great!

    Change for Change…
    “Angie” scalled

    AMRAP in 20 mins:
    10 Pull-ups
    10 Push-ups
    10 Sit-ups
    10 Squats

    9 rounds + 3 pull ups
    Was aiming for 10 rounds to graduate to Rx’d. Next time Angie!
    Still very happy about getting 9 + πŸ™‚

    Great job 6:30 crew!

    Great newsletter! Keep that positive attitude, hard work and determination and you’ll get to your dream Ed!

  24. Ron

    WU x 2

    Strength: Frt squats
    5 x 95, 115, 125, 135, 145

    WOD: 50 Rounds
    1 Squat
    1 Pushup
    1 Situp
    1 Superman
    1 Tuck jump

    Cashout: 2 min plank

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