Let’s run

29
Nov

Let’s run

Today is the last day to order a toque. I’ll also be doing an order for long sleeve t-shirts and hoodies. You have until Friday to tell me your size.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Compare to April 25/11

A big group came out for the strength seminar

47 Responses

  1. Marc H.

    Back squats
    135×7
    185×2
    225×2
    255×1
    285×1
    225×5
    DL 5’s
    135-225-315

    4x800m run with approx. 4 min. rest in between sets
    2:50.00 (fastest)
    2:56.63
    2:58.44 (slowest)
    2:57.02

    2 min. plank cashout and some stretch

  2. Maria

    WU x1
    Strength OHS x 3
    40-45-50-55-60

    4x800m run with approx. 3 min. rest in between sets

    3:32 (fastest)
    3:36
    3:37
    3:40 (slowest)

    2 min. plank cashout

  3. Amanda

    wu x1
    Stretching

    Strength: Shoulder press
    5x 45-50-55-60(3)
    1x 60
    1x 60

    WOD: 4 x 800m runs.

    Fastest: 3:52
    Slowest: 4:37

    For the evening classes, if your running isn’t very fast (goat for me) I recommend skipping your strength…I didn’t realize how long this was going to take and I was way late getting out of there this morning.

  4. Patrick

    wux1

    Foam roller and stretching

    WOD:

    3:01 (fastest)
    3:02
    3:15 (slowest)
    3:03

    My slowest lap was done in opposite direction (clockwise around the block). For some reason it’s much slower in that direction. I’m guessing it’s because of the uphill stretch halfway into the lap instead of at the end of the lap. Really curious if I could have kept all laps within 3 second difference if I ran it all in the same direction.

  5. Kevin

    Black Toques w/ CFM logo embroidered on front – $20

    Hoodies w/ “CrossFit Moncton” on front and “Rest Later” on back – $35
    Colors – Black, Navy, Red, Dark Heather

    Men’s Long Sleeve w/ CFM logo on front and “Size doesn’t matter…Time does” on back and “Athlete” on the sleeve – $25
    Colors – Black, Navy, Red, Dark Heather

    Women’s Long Sleeve w/ CFM logo on front and “Size doesn’t matter…Time does” on back and “Athlete” on the sleeve – $25
    Colors – Black, Navy, Red

    1. Kevin

      Orders will be ready on or before the 16th of December.

      There will be an order form at the gym. Please tell a coach what you’d like to order in person so that no order is missed.

      The order will be sent on Friday at 2:30pm.

      1. Lora

        Kevin, is there a “size chart” or anything that we can look at for the long sleeve shirts/hoodies? Or do you have samples to try like you did for the toques?

  6. Jamie

    CFWU x 1
    5 min foam roller

    Strength – Push Jerk x 3
    75-95-115-125-135

    WOD – 4 x 800m Run
    Fastest – 3:24.30
    Slowest – 3:51.38

    2 min plank in 4 sets

  7. CFWU x 1
    5 min foam roller

    WOD
    4 x 800m Run
    Fastest โ€“ 4:27 (2nd round)
    Slowest โ€“ 4:47 (1st round)

    2 min plank in 5 sets

    And thanks Amanda for the note about not doing the strength if the running is not that great, that definitely help today :)!!

  8. Tracy S

    WU x1 / foam roller

    WOD: 4 x 800M runs
    1) 5:18
    2) 5:18
    3) 5:12
    4) 5:10

    Never been a fan of running, so told myself to just keep a slow steady pace, don’t give up and that the time on the clock didn’t matter. So that’s what I did!… and feel great about it!

    Cashout… 2 min plank (1.5 + 0.5)

  9. Francis

    WU x1
    Strength clean x 3
    105-115-125-140-160

    4x800m run with approx. 3 min. rest in between sets

    3:28
    3:35
    3:17 (fastest)
    3:36 (slowest)

    2 min. plank cashout

  10. Corinna

    WU x 1

    Strength: Cleans x 5

    95-105-110-115-120

    WOD: 3 x 1000m row:

    4:06
    4:14.7
    4:14.6

    Gosh, rowing is a goat for me!

    Thanks for making me work harder Owen!

  11. Lora

    Mobility
    WU x 1
    Stretching + foam roller on hip flexor/quad and lacrosse ball on hip flexor

    Strength: Back squat (x5)
    135-155-185-200-205(2)
    *didn’t get deep enough on 2nd rep. A little too low on 4th and couldn’t get out of the “hole”*

    WOD – 3 x 1000m row (Achilles still too grumpy for much running)

    3:52.3
    3:54.8
    3:56.5

    Cashout – 2 min plank (did 2 x 1 min)

  12. Nath

    WU x 1
    Practiced K2E on rings: got 8 in a row (PR)

    Push Jerk x 1
    65×5-75-85-95-105(F)-105(PR) ๐Ÿ™‚

    4 x 800m run
    Someday I’ll be posting my time but for today, I’m just really proud I did them all unbroken. My running is definitively improving ๐Ÿ™‚

    Note: I finally found my book. Now I feel really bad for thinking some funny guys (Rob and Eric B. not to name them) were joking around with me… Sorry guys! It was just me being an idiot! ๐Ÿ˜‰

  13. Martine

    Workout at the base
    Back squats 5x
    45-95-105-120(x3)
    Bench press (5x) (first time doing BP)
    45-65-75-85(1)-95(1)-100(f)

    WOD death by C&J @ 65#
    10 rounds + 7 C&J

  14. wu x 1
    5 min. foam roller and stretching
    mobility
    strength – Deadlifts x 1
    185,225,245,275,315(PR 10#)

    WOD: 4 x 800 m run
    4:16.4:02.7,4:11.31,5:00(went to far)

    cash out – 2 min. plank

  15. Jeff S

    WU x1
    Strength OHS x 3 (light weights due to nagging knee issues)
    45-45-65-65-75
    4x800m run with approx. 3 min. rest in between sets
    3:13.2
    3:11.3
    3:12
    3:04
    2 min. plank cashout

  16. Heather S

    WU X 1
    5 min. foam roller and stretching
    mobility
    No Strength

    WOD
    4 X 800 m run
    Round 1- 4:56
    Round 3 – 4:45
    The other two rounds I screwed up the stop watch ๐Ÿ™

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