Run 1 mile
Compare to June 8/11
David meets the situps big brother
Marc’s warmup…box jumps, wall balls and other fun things
Strength: Shoulder press
WOD: Run 1 mile
This is definitely one of my favorite workouts.
Strength: Front Squat 1x
WOD: 1 mile Run aka 1.6km aka 1600m aka 2x800m 🙂
Nice work 6am class!
Nice work Pat Really Fast 🙂
Great job on your front squat. Again I say, challenge accepted!
Great job on your Front Squat PR!
Congrats on your PR Pat!! and run!!!
Nice PR! Great time on the run Patrick!
Marc Warm Up-Fun Stuff
Lots of PR this Morning
6 inch PR on Box Jump
5 Broken Double Unders FINALLY 🙂
Stenght: Front Squat X3
1 Mile Run-Scale Sore lower back to 1600 M Row
Yahoo!! Great job on your Double Unders!!
Nice time on your row, too.. the rower and I have some issues…I probably would have crawled the mile instead of getting on the rower, so kudos to you…that’s a long row!
Welcome back, Cheyenne!!! Great job on your run AND your box jump height PR! Very proud of you!
Welcome back Cheyanne!
Nice to Meet you Cheyanne!
Welcome back Cheyenne! Can’t wait to see you 🙂
Hey guys…Kevin made a late night post the eve of FGB. Many of you likely did not get to see it. I thought I should re-post it so that everyone gets a chance to see what “the man” had written
“Great job everyone! Super proud of your efforts and all the funds raised for the event. I’m honored to have such great trainers to put on such an event.
Can’t wait to be back and see all your beautiful faces.”
Strength: Push Press
1 x 100,115,130,145,160(F), 155.
1 Mile run : 7:08
Great job Cheyenne, you improved on everything you tried this morning.
If anyone would like to make a late donation to the Canadian Cancer Society for Fight Gone Bad I’ll collect it tonight at the gym. The funds will be delivered on Tuesday.
Speaking of Saturday’s “Fight Gone Bad-ness”…..OUCH! Anyone else feeling it?
WOD at CrossFit Zurich
Mob & stretching
Balance practice on a bunch of fun things
15 Med ball cleans wall balls
For our first workout after a week of eating cheese and chocolate (and apple strudel) it felt pretty good!
Cool! What was Crossfit Zurich like??
I’ll post some pictures of it when I get back. Pretty similar classes as us. Warmup, skill or strength, wod. The guy even knew our motto “You’ll pass out before you die”. Its proof that the CrossFit community really is small.
WOW! You guys aren’t missing anything. Good to hear from you.
Shoulder press 5x
Time: 8:20 PR of 1:03!!
So happy to see you Jane, made my day!! Great job 3:15!
Holly crap!!! Nice Pr……and no I am not just saying that in hopes of getting lucky 😉
Wicked PR girlfriend!
wow Martine! Excellent PR!
You are my hero Martine. Next time we do this WOD together!
Holy shit, that’s a HUGE PR
Good job Martine!
Yes, that is a huge PR! Nice!
Marc’s warm up
Strength – Back squats x 3
WOD ; 1 mile run
Time – 8:21
cool Marc warm -up
Front squat 5RM (115lbs)
1 mile run: 7:44
Really sore shoulder from Friday and Saturday
500 Row and a few DUs
WOD – 1 Mile Run
Time: 7:01 PR by 24 secs
strength Push Press 10’s
Wod modified to
1000m row = 5:01
Sorry for the short notice….have to cancel my 6:30 🙁
Warm Up à Marc (Merci Marc, c’était bon!)
Front Squat (Small Box + 25# plate) – 5RM
Run 1 Mile – 8:03 – PR of 1:19 😀
I wanted to catch all those cute boys in front of me. Maybe one day…
Great job everyone!
Awesome PR Jane!!! Good day for both of us 🙂 must be because we were together at the class, lol 😉
Nice PR for you too, Jane!
Does that mean I get lucky too!! (;
a 1 minute PR at the 5k is big. So 1 minute+ PR at the 1 mile is amazing!! I don’t know how you guys did that.
Good job on that PR!
Great job Jane!
Liked the warm-up of the day today!
WOD: Run 1 Mile….. was actually a little worried about this all day, as running is a huge goat!
Tried to just keep a slow steady pace. I did take two walking breaks, but only long enough to count 10 deep breaths, and run again. Actually felt really good at the end 😀
Way to push through Tracy. Love to conquer a goat!
WU a la Marc which included my first 12 inch box jump. I’ve graduated from Joanna’s wedding step stool. Not certain if this box will be my date in any up and coming WOD but I’ll keep practicing
WOD: Run 1 mile – while very slow did one loop without breaking the ‘cheyenne shuffle’
The second loop I walked in.
Thanks to my Crossfit family for all your words and welcomes.
Congrats on the box jump Cheyenne!!
I loooooooove the Cheyenne Shuffle! You did great this morning!
Congrats on the box jumps Cheyenne…of course if Kevin sees this you’re stuck with the stupid thing for WODS! (I know this from experience…)
WU a Marc
Push Press 3’s
Run 1 Mile 6:38 (18 second PR )
Good race Rob and Jocelyn
Awsome job 315 er’s
Nice job Denis!
I did a 7.1 km run with my cross-country team which included 2 long hills.
My run felt good considering every muscle in my body was sore yesterday from the FGB!
It felt good to be outside! My kids were proud of themselves to have completed a long run.
– Push Jerk 5RM
135(x3.. stopped there, right thumb/hand still not cooperating)
– Box Jump (in):
31.5, 35, 39, 41, 43, 45(no rep, hand pushed down on plate for balance)
– Vertical Jump: 24″
– WOD: “Run-a-Mile” = 7:05 (PR 21sec) Yay! 😀
Good job everyone! Saw some nice times on the board!
Strength: Back Squat x5
WOD: 1 Mile Run
I’ve never done the 1 mile before, so I have nothing to compare it to. But I felt really good about it, I think I’m faster. 🙂
Yes Mel! That is fast! Way to go!
Push Press x3
Run 1 Mile: 7:00
Not too bad, but I think I can do better.
Good job Dan!
Probly would not have pushed myself as hard if I did not have someone to try and catch up to!
Marc’s warm up. (PR’s: Little purple band for all pullups; 20″ box for box jumps; 10ft wallballs) Apparently doing 7 reps instead of 10 works for me!!
Back squat 1’s
110-135-150-165-175 (No PR today but solid on the 175 🙂
1 mile run: 9:01 (PR of 46 seconds from June)
Great job everyone! Thanks for coaching Jeff; good fun even if it was running!
Nice PR’s Heather! Great job!
WOD: Run 1 Mile (1.6KM)
Time: 7:32 Good running everyone!
Woohoo! I think the last time you did this, you did it in 9:22!! 😀
I thought I had already posted… dont know where it went, here we go again…
Push Jerk 5RM, started at 135, 3 reps in the right hand/thumb was having none of it…
Box Jump (in): 31.5, 35, 39, 41, 43, 45 (no rep… kinda used a hand for balance on the plates)
Vertical Jump (in): 24
WOD: 7:05 (PR 21 secs) Yay! 😀
Good job for the run and the box jumps. I have to admit it was quite interresting to see you jump that high!
And thanks for your encouragements! It’s been a little hard for me today.
Substituted Strenght for…
shoulder and back stretching with lacross ball, 2 sets of 10 Back extentions.
1 mile run
Some box jumps, not sure what height I cleared but close to 40″
Great job 6:30 crew!
Nice time and amazing box jumps!
Squat Cleans x 3 115-125-135-145-165
WOD – 1 Mile Run
Time: 7:16 PR by 1:41 (last did 1 mile March 17/10)
Did some box jumps after class, reached 41 1/2″
Marc;s fun WU
Shoulder press 3’s
WOD – 1 mile run
Time: 9:42, PR by 23 seconds! Thank god (or vince) for taking the timer with me, because I wouldn’t of pushed myself to get a PR. Sorry Vince for thinking the timer was a stupid idea! 😛
Nice PR Chantal!
It’s okay and normal that you got confused. From now on you can just call me god 😉
Strength: Shoulder Press
WOD: Run 1 Mile (1.6KM)
Time: 6:33 (first time I run the 1 mile distance)
It was just impossible to keep up with Bender and Johnny!
Forgot to add that I practiced kipping knees to elbows and got 4 reps twice
95-105-105 (for form)115-125 (PR)
Run 1 Mile 6:56….I was the “Pace Bunny” lol
50 burpees : 1:55
1 mile : 5:55
Max height box jump: 51.5″
that’s a lot of 5’s!!
Wow … 51.5″ on the Box Jump … that’s amazing man! Good Job!
Wow! Everyone had really great run times today! Congrats! 😀
10 Frnt squat light,
10 deadlift light
10 Push press light
2 sets of following
7 pull ups
7 box jumps
7 wall Balls 20#
……only did 1 set as I was late…..but did 25 Burpees after WOD
Run 1 Mile…..subbed 1.6km row
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