5 more sleeps until the Hopper!

23
Jul

5 more sleeps until the Hopper!

Skill of the Week – Wall Balls

4 rounds
Run 200m
10 Burpees
Run 200m
10 Toes to Bar
Rest 2 minutes between rounds

This year’s Hopper will have a half time show, featuring some of our kids!

133 Responses

  1. Andy

    Mobility

    Run 400m

    WU x 1

    Strength: Push Jerk
    5x 95-115-135-155-180-135-135

    4 rounds
    Run 200m
    10 Burpees
    Run 200m
    10 Toes to Bar
    Rest 2 minutes between rounds
    Time: 21:00

  2. Mob
    400 m run
    WU x 1

    Strength
    Clean 1’s
    55-65-75-85-95

    WOD
    200 m run
    10 burpees
    200 m run
    10 V-snaps

    *Rest 2 min between rounds

    Time: 18:51

    Great job everyone!!! πŸ™‚

  3. Blake

    Mob / 400 m run / WU x 1 (with T2B)

    Strength
    Push Press x 5
    105-120-125-130-135

    WOD:
    4 rounds of
    –200 m run
    –10 Burpees (yay)
    –200 m run
    –10 Toes-to-Bar (scaled to Toes through Rings)
    *Rest 2 min between rounds

    Time: 19:03

    Judging by my time I scaled appropriately but I wouldn’t mind some lessons on Toes-to-Bar as the technique seems foreign to me. Good workout!

  4. Strength Shoulder Press x 5
    95-100-110-115(x4)-115
    was called for a no rep due to bent knees, but was very surprised I had enough in me to complete another 5 reps.

    WOD Rx Time = 16:37

    I think Its been since the Games Open since I’ve done rounds with T2B. Nice to see some improvement.

  5. Mobility

    Run 400m

    WU x 1

    Strength: Back Squat x 3
    155-165-175-185-195

    WOD: Rx

    4 rounds
    Run 200m
    10 Burpees
    Run 200m
    10 Toes to Bar
    Rest 2 minutes between rounds

    Time: 21:38

    The following are the selected excuses I have chosen for not being able to complete the WOD under the 20 minute time cap today.

    Not enough sleep
    Poor breakfast
    Drank too much over the weekend
    Ate poorly over the weekend
    Over exposure to the sun yesterday
    Dog ate my crossfit journal didn’t know what weight to use for strength.

    All joking aside, today was just one of those days where the the challenge is to merely complete the WOD. I will do this one again in Change for Change.

    1. Lora

      Way to persevere Sheldon! Tough WOD for sure. I felt your pain tonight at 5:45. A week of vacation with crap food, lots of booze and no workouts came back to haunt me in a big way!

  6. Chantal Guerette

    Mobility
    400m run
    WU x 1

    Strength – OHS 5 x 20-25-30-35-40

    WOD
    4 rounds of :
    – 200m run
    – 10 burpees
    – 200m run
    – 10 toes to barbell

    Time – 18:47

    This was a good workout ! I almost killed myself during the 3rd round to make sure I finished it before 14 minutes as I really wanted to finish all 4 rounds ! Great job everybody πŸ™‚

      1. Chantal Guerette

        Haha thanks Lora ! I honestly wish there was an exercice between toes to barbell and toes to bar because I find toes to barbell to easy (don’t ask why hahaha maybe I don’t do them as I should…) and I can’t do toes to bar… Well I can do like one ! Do you have any suggestion ?

      2. Lora

        Have you tried toes thru rings? Since rings are not fixed (i.e. they are moveable), it can be a little easier to get a kip going than on a bar.

  7. Robyn

    Mobility
    400m run
    WU x 1

    Strength – Goblet Squat: 5 x 15-20-25-30-30

    WOD (Scaled):

    3 rounds of :
    – 200m run
    – 10 burpees
    – 200m run
    – 10 sit ups

    Time – 19:51

    The last 10 sit ups were the fastest 10 sit ups of my life, to finish under 20 mins.

    Thanks to those who were so encouraging, once again! You all inspire me to push harder!

      1. Robyn

        Thanks, Chantal! You did an awesome job, too! 4 Rounds! Woot! πŸ™‚

        I love CrossFit workouts because every class gives me a goal to work toward for next time!

    1. Lora

      Way to go Robyn!
      OMG I laughed at your comment about doing the fastest 10 situps of your life…I’ve had many of those days myself. Its that final push to the end, even when you think you have nothing left in the tank…and its GREAT!!!

  8. Tom

    WU as posted
    Clean, [email protected] 95,105,115,125,135, pr 10
    thanks for the coaching and tips Kevin.

    WOD Rx
    19:11
    wow that is fun
    top up your fluids before doing this, your body will thank you.
    great job 7 am crew.

  9. Mario

    According to @crossfitmoncton (twitter), 9 new members are tackling their first official WOD today!

    Congratulations and welcome aboard!

  10. Mob
    400 m run
    WU x 1

    Strength – Clean x 5
    95, 115, 135, 145×4

    WOD ; 20 min time cap
    200 m run
    10 burpees
    200 m run
    10 T2B

    *Rest 2 min between rounds

    Time: 19:33

  11. Mobility
    400 m run
    WU x 1 – add 10 Shoulder Press & Push Press @ 35

    Strength – Push Press x 5
    55, 65, 70, 75×2, 65

    WOD ; 20 min time cap
    200 m run
    10 burpees
    200 m run
    scale – 10 V-snaps

    *Rest 2 min between rounds

    Time: 18:51 (nice race Elba)

  12. Kev M

    Thanks a lot for your tips tonight on the row Ron, much appreciated.

    mob, 400m row, no strength ( worked on my foot, right heel is just not right.:))
    WOD scaled to 400m row and one and a hlaf legged ish burpees ish 400m row and situps… 18:34.
    great job everyone. never did the 4:15 class before. nice seeing new faces. but now it a whole bunch more names i have to learn :).
    mobility class after, i lucked out and it was calves.. which helped out a lot. thanks Jo.
    and thanks lora for that extra foam roller thing at the end.. called calf crunch of death or something similar:)

    1. Kev M

      Thanks for your help with my foot at the start of class today too kev… I’m just thanking everyone arent I. We have a great crew of coaches at the gym. Anyone just starting out, no question is dumb and don’t be scared to ask. It’s the only way you’re gonna learn and get better.

  13. Josh

    CrossFit Red Deer
    MoB
    WUX1
    PUSH press until 1 rep max 95X5-105X3-125X3-130X1-135X1
    Wod
    1st min do 2 Box jumps,2 Push ups and then add 2 of each every min after on the min.
    6rnds + 11 push ups
    Certainly noticed the lack of air out here…..still had a good work out.

  14. Mario

    Mobility, Foam Roll, Stretch

    Backsquat 3RM
    225-245-275 (PR reps, 20#) Yay! πŸ˜€

    WOD Rx = 18:37 Argh! πŸ˜›

    Burpees started killing in round 2. Great workout, drained me good. Good job 5h45, fun times!!

    1. Lora

      It was fun sharing a bar with you tonight. Next time though, PRETEND the weight is heavy and make some faces or noises or something…LOL!

      And great time on the WOD. Your T2B’s looked really good.

  15. Heather S

    MOB
    400 m run
    WU X 1 (6 skinny band pullups)

    Strength – Shoulder press 5’s
    55-65-75-80 (Think this is a pr for reps since one rep max is 87.5 – but my book is trapped in my dead car at the dealership πŸ™ )

    WOD
    20 min time cap
    200 m run
    10 burpees
    200 m run
    scale – 10 K2E – rings
    *Rest 2 min between rounds

    Time 15:37 for 3 rounds (19:45 for 3 r + 10 burpees)

    As usual any wod with required rest periods is a killer – Well done to those of you who finished under 20 minutes and to Amanda for finishing the 4 rounds on her own.

    Welcome to Helen and Noah. Great job guys – so glad to have you on board (And I hope you post your results to compare to next time this lovely one comes up!)

    And big shout out to Coach Ron – glad to have you on board too and hope we were’t too hard on ya πŸ™‚

  16. ValΓ©rie Arseneau

    Mobility
    400 m run
    WU x 1

    Strength – Push Press x 5
    40-15-50-55-60

    WOD ; 20 min time cap
    200 m run
    10 burpees
    200 m run
    10 toes through rings

    *Rest 2 min between rounds

    Time: 19:10

    My goal tonight : finish before Lora! haha! I’d pass her on the run and she would pass me in the burpees. Thanks for the push!

    1. Lora

      You were like a frikken gazelle tonight! I didn’t know you could run so fast! Thanks for keeping me going Val! It was a really fun race! Great work! πŸ™‚

  17. Frank

    Run 400m

    WU x 1

    Strength: OHS
    75-85-95-110-120

    WOD – Rx
    4 rounds
    Run 200m
    10 Burpees
    Run 200m
    10 Toes to Bar
    Rest 2 minutes between rounds

    Time: 19:10

    1. Lora

      You were crazy fast tonight! This WOD was made for you. I was excited to see your time because I knew you were going to kill it! Awesome!

  18. Steph L

    Mobility
    400Run
    WUx1

    Strength: Push Jerk

    35-40-45-50-55×5

    WOD
    Run 200m
    10 Burpees
    Run 200m
    10 Toes to Bar
    Rest 2Min

    Only got to do 3 Rounds : 14:41

    Next Time I’ll get the 4 in!!

  19. Heidi

    WU
    Front Squats x 3:
    110-115-125-135-140(Failed my 3rd…GRRR)

    WOD:
    Rx’d on my 1st 2 rounds and then switched to Toes thru Rings on my last two rounds when it became apparent with many failed reps in round 2 that that I was not going to come close to finishing in the 20 min. time if I stuck with the bar. Even then, I was well over…..It’s time to start working T2B into my warm up on a regular basis.

    Time = 22:06

  20. Jack

    WU x 1
    400m run
    Strength: OHS 45,55,55,65,75
    Went light since pinching a nerve doing these in a WOD.

    WOD:
    4 rounds
    200m run
    10 burpees
    200m run
    10 toes to bar
    2 min rest

    Time: 20:23 πŸ™

    I’m a bit disappointed to miss the cap but since this is my first time doing toes to bar I guess it’s not the end of the world.

    1. Gabriel

      Do them in your warm-ups alternating between knees to elbows, next time you’ll smoke me Jack πŸ˜‰
      Still a great job!

  21. Amanda

    Strength: cleans
    5x 80-85-85-100-105
    Thanks for the reminder about my weight on my heels, Kevin. You had corrected that one for me a little while ago and it creeps back up on me now & then.

    WOD rx’d: 23:08

  22. Marcel

    400 m run

    WU x 1

    Push Press x 5

    105-115-125-135-140

    WOD Rx’d went over the 20 min cap — ended up at 20:47. Third round really killed me!

  23. Jenna Sipkema

    Str: OHS- 15, 20, 30, 35, 40
    WOD 4 rounds of- rx’d
    Run 200m
    10 burpees
    Run 200m
    10 toes to bar

    Did not finish all 4 rounds before 14 minutes:( Great work-out though! I will have a new goal for next time;)

    1. Ron

      Good job on the OHS, I know there is lots to think about (weight on heels, push knees out, active shoulders) but you really worked hard on technique and it looked good.

      1. Jenna Sipkema

        Thanks Ron! Your advice and training was so helpful. It’s great to learn how to do something better that you’ve struggled with for a while!

  24. Lance

    Mobility
    Run 400m
    WU x1

    Front Squat
    165-170-175-180-185
    Thanks kevin for the tips made things feel much better.

    WOD
    4 rounds
    Run 200m
    10 burpees
    run 200m
    10 toes to bar
    rest 2 minutes between rounds

    time 22:53

    Burpees + running just killed my time today. Took me over the time cap but im glad i did it rx great job guys and welcome to all our new people nice to meet you guys tonight hope to meet more of our new people soon.

  25. Lora

    Mobility class – calf mobility πŸ™‚
    Great class Joanna. One of my trouble spots (yeah, I know, the list is long!). Felt great!

    Mobility
    400m run
    wu x 1 (worked on some kipping T2B…starting to connect, but not ready to use in WODs yet)

    Strength: back squat (x3)
    95(10)-140-165-185-210
    *felt like I could have gone heavier, but wanted to save some legs for the WOD

    WOD as Rx
    4 rounds
    Run 200m
    10 burpees
    Run 200m
    10 T2B
    Rest 2 min

    Time = 19:19

    Sweet mother of god that was TOUGH!! First 200m run in each round felt awesome! Second 200m was significantly less awesome.

    Nice job 5:45 crew!

    1. Lora

      Super fast! Keep practicing those kipping T2B. You’ve got the movement. Add them to your warm up and you will be stringing them together in WODs like you’ve been doing them all your life.

  26. Corinna

    WU x 1

    400m run

    Strength: OHS

    45x 3 65×3 75×2 85×2 90×1

    [email protected] RX

    18:34 Should have pushed harder on the runs. I wanna do this one again!

    Great WOD!

    Laura and I just got back from 4 nights at a beautiful cottage overlooking the water in Pugwash! Lots of awesome food and great weather! Belly felt a little full today! lol!!

    It is fantastic to see so many folks from the prep course joining CFM! Kudos to Joey and Jeremy on their first WOD tonight!

  27. Gabriel

    Mob + 400m Run
    WUx1

    Strength – Front Squat X5
    135-155-175-195-215

    Practice pistols and worked on Skiil of the week, wall balls.

    WOD as Rx’d

    Time–>17:36

    Foam rolling

    Great job 6:45 Class!

    Some fast times tonight!!

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