Newsletter Day!

6
Sep

Newsletter Day!

Check out Heidi in this month’s newsletter. Also, a great article on the clean that may help you for today’s workout.

“Double-Double”
AMRAP in 7 min
30 Double Unders
2 Squat Cleans (135/95#)
2 Jerks (135/95#)
Rest 3 minutes
Repeat

Kids do the darnedest things

67 Responses

  1. Way to go Heidi!!

    WUx2

    Push Jerks 3x
    95-115-135-145-150

    WOD: “Double-Double”
    AMRAP in 7 min
    30 Double Unders
    2 Squat Cleans (135#)
    2 Jerks (135#)
    Rest 3 minutes
    Repeat

    Round1: 4 + 3 Double Unders
    Round2: 4 + 27 Double Unders

    Another BRUTAL workout for me after a weekend full of indulgence 🙂

  2. Strength: Overhead Squat (x5)
    60-65-75-85-95

    AMRAP 7 min Repeat
    30 DUs
    2 squat clean 125#
    2 squat clean 125#
    restx3 min / repeat

    Score: 5 1SC / 6 1PJ

    That was a fun fun workout – loved the 3 min break and repeat!!! Sooo close to that 7th completed round rrrrrgh – love to try this again!!! 
    Great article HEIDI!!!

    1. John G

      Pretty pumped – went by the gym tonight to cheer on the 530 crew during the WOD – picked up the skipping rope during everyones cashout – and got a DOUBLE-UNder PR of 89 – (PR by 17!!) – in my dress clothes/shoes hahha So fun!

  3. Maria

    WUx2

    BackSquat 1x
    95-105-115-125 (PR)-135 (PR)

    WOD: “Double-Double”
    AMRAP in 7 min
    30 Double Unders (scaled 90 singles)
    2 Squat Cleans (75#)
    2 Jerks (75#)
    Rest 3 minutes
    Repeat

    Round1: 5 + 19 Single skips
    Round2: 5 + 31 Single Skips

    You rock Heidi!

    Double unders are my nemesis! One of these days. I underestimated this WOD, tough one!

  4. Leesa

    “Double-Double”
    AMRAP in 7 min
    30 Double Unders
    2 Squat Cleans (135/95#)
    2 Jerks (135/95#)
    Rest 3 minutes
    Repeat

    Round 1- 4+ 28 Skips Round 2- 4+31 Skips
    Way to go Heidi!!

  5. Joanna

    Great article Heidi! Love working out with you at 6am! And I agree, I never thought I’d be excited about that hour of the day either but more mornings than not..there we are 🙂

  6. Martine

    Deadlift (1x)
    135(5)-155-175-195(f)-185(f)-185 Thanks for making me do that 185# again Kevin!

    WOD @ 80#
    6 rounds / 5 rounds

    Had a hard time with my DU the second time. Great article Heidi!! Happy first day of school teachers!! Hope you all got great students!!!

    1. Gabrielle

      Martine!!!! Je suis tellement jalouse de tes résultats 🙂 si je te connais bien, ta forme devait être super aussi! Bravo!!!!

  7. Invitation to the Crossfit Moncton Family!!!

    I will be having a Party/Get-together at my place this Saturday Sept 10!!!!
    I would absolutely love for all of you to be there!!! You do not need to bring anything but yourself (and drinks if that’s your thing!!!) Very excited to have you over to my place. There is also a Hot Tub and so if you wish to get in at some point plz bring your own swim-suit cuz all I have are Speedos and not everyone shares my love for speedos!! 😛
    Really really hope to see you all there!! 😉

    1. Tracy S

      I’m always interested in a game 🙂 … but will have to let you know later in the week if I can commit to Saturday afternoon.

      FYI: some golf rates
      ~ Petitcodiac -> 2 + power cart $50 (+tax) after 1:00
      ~ Maplewood -> 2 for 1 green fee with Johnny’s coupons (rate: $36). I have 3 coupons if anyone is interested.
      ~ Moncton Golf -> 2 + power cart $69 (+tax) after 1:00
      ~ Lakeside -> 2 for 1 green fee with Johnny’s coupons (rate: $40)

    2. Gabrielle

      Cool!! I’m with you Mark on the B game or at least an A game with a great sense of humor 🙂 any other takers, let me know ASAP!

  8. WUx2
    Strenghr – Front Squat x 3
    45, 65,70,80,90(F),90(F)

    WOD: “Double-Double”
    AMRAP in 7 min
    30 Double Unders (scaled 90 singles)
    2 Squat Cleans (55#)
    2 Jerks (55#)
    Rest 3 minutes
    Repeat

    Total – Round 1: 5
    Round 2: 4 + 90 Single Skips

  9. WUx2
    Strength – Push Jerk x 5
    95,105,115,125,135,140×1

    WOD: “Double-Double”
    AMRAP in 7 min
    30 Double Unders (scaled 90 singles)
    2 Squat Cleans (115#)
    2 Jerks (115#)
    Rest 3 minutes
    Repeat

    Total – Round 1: 3 & 5DU & 25 singles
    Round 2: 3 + 90 Singles

    Cash out – 400 jog

  10. Corinna

    Awesome article Heidi. You look great!

    WU x 2

    Strength: Push Jerk x 5
    65-75-85-95-105

    WOD: Rx @ 95 lbs

    7 rounds
    rest 3 minutes
    7 rounds

    I loved this WOD Jeff! I want to do this one again minus the headache!

    Cash out: 400m run

    Thanks for the coaching tips Gabrielle!

    Great job 4:15 p.m. crew!

  11. Lora

    WU x 2
    Strength: Push Jerk (x3)
    65-85-85-85-85-85-100-100-100-100
    **working on technique. Grrrrrrr…..Thanks for your help Jeff and Marc! 🙂 **

    WOD: “Double-Double”
    AMRAP in 7 min
    30 Double Unders (scaled 90 singles for the entire second round)
    2 Squat Cleans (85#)
    2 Jerks (85#)
    Rest 3 minutes
    Repeat
    ** Ouffff… double-under gods were NOT with me today. Started out with doubles in the first round but got very frustrated and switched to singles half-way through. Note to self: practice, practice, practice….

    Total:
    Round 1 = 4 + 1 Squat clean
    Round 2 = 5 + 1 Push jerk

    Cashout: 400m run

    Great work 4:15ees….. 🙂

  12. Tracy S

    WU X2
    Strength: chose to practice the Squat Cleans
    45-55-65-75

    WOD: @ 65# and single skips
    ~ Round 1 –> 4 sets
    ~ Round 2 –> 5 sets

    Slow start in round 1 – started with Doubles, but soon switched to singles. Then started with 70#, but didn’t feel comfortable, so dropped to 65#. Round 2 was far better! 🙂
    Liked the workout, but WOW, it totally wiped me out. I think it has alot to do with not drinking enough water in the past couple of weeks while I’ve been on holidays – bit of headache and felt dizzy after. …. Better go fill another glass now 🙂

  13. Jamie

    CFWU x 2
    800m Run

    Strength – Back Squat x 3
    160-175-185-215-235

    WOD – Double Double @ 135#

    4 Rounds
    4 Rounds and 1 Squat Clean

    400m Run

  14. Francis

    Nice meeting you Heidi!
    WUx2

    Front Squats x 1
    115-135-155-185-205 (PR)

    WOD: “Double-Double” – scaled
    AMRAP in 7 min
    30 Double Unders (90 single unders)
    2 Squat Cleans (115#)
    2 Jerks (115#)
    Rest 3 minutes
    Repeat

    Round1: 4 + 47 SU
    Round2: 4

  15. Marc H.

    CFWU x 1
    400 m jog and 100m sprint

    DL 10’s
    135-225-275-295

    Double-Double Rx’d
    Rd1 – 6 rounds + 8 DU’s
    Rd2 – 5 rounds + 18 DU’s

    Good job everyone. Again, nice newsletter. Heidi = hot

  16. Chantal L.

    WU x 2

    Strength 5’s – Cleans
    45-65-75-85-95

    WOD as rx’d
    3 rounds plus 20 DU’s
    3 rounds plus 3 DU’s

    Good workout today! Great newsletter!

  17. Tracey

    WU x2

    Deadlift x3
    105-125-145-165-175

    WOD: “Double-Double”
    30 DUs
    2 Squat Cleans(70#)
    2 Jerks(70#)

    Rest 3 min and repeat

    5 rounds & 30 DUs/ 4 rounds & 29 DUs

  18. WUx2

    Strength
    OHS 5′s
    15-25-35-45-55

    WOD
    “Double-Double”
    AMRAP in 7 min
    Scaled
    90 singles
    2 Squat Cleans (45#)
    2 Jerks (45#)
    Rest 3 minutes
    Repeat

    Total
    Round 1: 3 + 60 singles skips
    Round 2: 4 + 14 Single Skips

  19. Gabrielle

    Busy day at the gym today!! 🙂

    So proud of everyone I saw push through this tough WOD today! Good job to all 🙂 and a special shout out to the gang from the 5:30 class who did the workout without music or lights!! Crossfitters are always prepared for anything 🙂

    Thank you Dan for demonstrating the squat clean and push jerk to the 5:30 class – your form is one to model for sure 🙂

    Lots of you were working on squat cleans for the first time – as always, start low and go slow in increasing weight while focusing on form/mechanics. For a first time workout with this exercise, I was impressed at how you quickly picked up on the basics 🙂

    Keep up the great work guys and gals!!! You ROCK 😀

  20. Heidi

    WU x 2

    Cleans x 5
    60-70-75-85-95

    WOD @ 85#
    Round 1: 3 Rounds + 30 DU’s
    Round 2: 3 Rounds + 7 DU’s

    That was a rough one, far more so than I expected. (Long weekends can be a killer) Some really impressive results posted today.

    It was fun working out with the 5:30 crew for a change and nice to meet some new faces & see some I having seen in a while. As I was starting the 2nd round of the WOD, I could’t help but think to myself… “Damn, if I’d dragged my butt out of bed for the 6:00 a.m. class, this would be over already”.

    Thanks to everyone for the compliments on the new letter.

  21. Steph G

    Wu x 2
    Strength Back Squats 1’s
    65-85-95-100-105-110

    WOD
    w singles
    # 40

    Round 1: 6 rounds 70 singles
    Round 2: 6 rounds 90 singles

  22. Kathy

    WU x 2
    Strength
    Back Squats x 5

    75, 85, 95, 105 & 115 PR

    WOD
    w singles
    with 65 #
    Also did front squats instead of Jerks

    Round 1

    Round 1: 6 rounds
    Round 2: 6 round and 20 singles

    Enjoyed that workout and felt good…even graduated to the green band in warm up…yay for me!!! Thanks for the encouragement Gab, you are an awesome coach hon!!!!

    1. Gabrielle

      Thank you Kathy 🙂 you’re very sweet for saying that! I’m glad you’re listening to your body and letting your shoulder heal properly. You did great tonight 🙂

  23. Gabriel

    WUx2

    Strength- Shoulder Press X1 – from floor.
    95-105-115-125-130(f)-130(f)

    WOD: “Double-Double”
    30 DUs
    2 Squat Cleans(125#)
    2 Jerks(125#)

    Round 1: 5 +6 DU
    Round 2: 3 + 23 DU

    Really had trouble sticking more than 2 DU’s in round 2, but chipped away at them.

    Great job 6:30 crew!

  24. Heather S.

    WU X 2
    Push jerks 3’s
    70-80-90-95-105-110 (PR for reps)
    🙂 I was inspired by Julia doing push press and PR’s over and over! Great Job J.

    WOD: “Double-Double”
    30 DUs
    2 Squat Cleans(70#)
    2 Jerks(70#)

    Rest 3 min and repeat

    WOD @ 85#
    Round 1: 4 Rounds + 90 singles
    Round 2: 5 Rounds + 21 singles

    In spite of promising myself that I’d DU and trying and trying before the WOD (I have the whip marks to prove it) couldn’t get the stupid things going and opted for singles.

    Better second round with a little help from my friends – so much easier to squat clean when you do it right!! Thanks Gabrielle and Johnny for the reminders about the elbows. Hard to believe how much difference that makes!

    Great newsletter Heidi. Your hard work and great attitude show when you walk in the gym…glad to have you in the 5:30 with us today.

  25. WU x2

    Strength: Cleans
    3x 70-75-80-95-95(2)

    “Double-Double”
    AMRAP in 7 min
    30 Double Unders
    2 Squat Cleans (85#)
    2 Jerks (85#)
    Rest 3 minutes
    Repeat

    4 rounds
    3 rounds + 30 DU’s
    That was a tough workout after a long weekend of horrible eating. Made a mental note to pack lots of my own food next time we go away for a long weekend. Also didn’t sleep much last night for some reason…I saw every hour. I would love to try this one again on a better diet/sleep day and see if I can do better.
    And, the second round was just as horrible as I was expecting it to be…lol

Leave a Reply