Smile for the cameras


Smile for the cameras

Friday’s QOD – What’s your favorite TV show?

Reminder – Rogers will be at the gym from 7-5 today.

Also, sign-up on the whiteboard for the Paleo Challenge! Info meeting is Sunday at 7pm. Bring friends and family. Body comp test sign-up is on the office window (only 3 spots left).

“Fractured Fran”

5 rounds
9 Thrusters (95/65#)
9 Pullups

Some pre-wod mobility

Some pre-wod mobility

132 Responses

  1. I guess the programming comittee decided to give the Rogers crew a good show today! πŸ˜€

    “What is essientially more Crossfit than pull-ups and thrusters?” – Pat Sherwood

  2. Gillyon

    Foam rolled, foam rolled and more foam rolling.

    WOD Rxd – 6:58
    First time wearing my Oly shoes. Wow. Felt great. I was even able to do a pistol. Whoop.
    Was thinking this WOD would be easier than Fran, then I remembered that there are still 45 thrusters….

  3. Michelle

    WU X 1
    Group WU
    Foam/ball rolling
    WoD Fractured Fran….5 Rnds
    9 thrusters 50#
    9 Pull-ups (Blue band)

    I agree with Amanda, the 6 amers were AMAZING!! It was quite humbling, but also inspiring.

    QOD: THE WALKING DEAD! It is ridiculously good, and I hate zombie movies!

  4. Caleb Richard

    8:30am Class
    Group Warm Up ( foam roll, lacrosse ball )
    Strength Overhead Squat x 5
    40-45-55 ran out of time for Wod
    WOD – “Fractured Fran” 10min Cap
    5 Rounds
    9 thrusters 85lbs
    9 pullups green band

    Time: 8:41

    Awesome workout!

  5. Gillyon

    QOD – We rarely watch TV, but when we do, I want to laugh.
    Favourite silly shows: Arrested Development, Friends, and How I Met Your Mother

  6. Chantal L.

    QOD: TV? People still has time for that ? All joking aside – I don’t watch alot of TV but when I do I mostly pick something to watch on Netflix – movie or documentary – Anyone watched Hungry for change ? It’s a great documentary that wilmotivate you through the Paleo challenge. Funny part is my parents got me to watch it after 2 years of me telling them how most food they ate was crap and they didn’t believe me = best x-mas present ever πŸ™‚

  7. Eric N.



    Group WU

    WOD @ 75# : 4:48 (3 rounds unbroken)

    Face off with Mario was fun and intense! Could feel him breathing down my neck the entire time.. Helped push me. Glad I decided to lower the weight down 10#. Still recovering from Victoria πŸ™‚

    Great job nooners!!!!

  8. Heather S

    QOD: Big Bang Theory hands down. I think I’m addicted – I keep watching the same episodes over and over. The university faculty jokes are soooo much like real life!

  9. Amanda

    QOD: The Office, Survivor, and Biggest Loser. Thankfully Survivor and BL are only seasonal, I wouldn’t have time to watch if they were on every week.

  10. Shawn Johnson

    Group WU

    Push Jerk x5
    85 – 95 – 115 – 125 – 140

    Fractured Fran”
    5 rounds
    9 thrusters (95/65)
    9 pull-ups

    In 9:20 (85lbs and purple band)

  11. Lance

    Group WU

    EMOTM Shoulder Press

    5 mins 3 reps #95
    5 mins 1 rep every 30 secs #120

    WOD “Fractured Fran”

    Time: 4:48 RX

    Did normal Fran Dec 22 time was 5:10 times of these workouts are pretty comparable. Key to success in WODs try to chase down Kevin and Joanna its going to hurt but its going to work thanks for the push πŸ˜€

    1. Lance

      QOD Walking Dead can’t wait for it to start up again in a month and How i met your mother also Doctor Who because im a huge nerd and that show is awesome

  12. Joanna

    Fractured Fran Rx’d


    Slower than regular Fran but sucked none the less πŸ™‚ Thanks for the race Darrell.

    QOD – Dexter & Big Bang Theory…with a dash of Greys, How I Met Your Mother and New Girl…I don’t really get time to watch any of them but enjoy them when I do.

  13. Kevin

    Practiced thrusters
    65-85-95-115 (5-7 reps…wasn’t really counting)

    WOD rx’d

    Damn bloody throat and Fran cough.

    QOD – Dexter

  14. Melissa H

    WU x 1Group WU

    Strength: Shoulder Press x 5

    WOD: Fractured Fran
    9 Thrusters @ 35#
    9 Pull-ups (Black Band)

    Time: 6:02

    QOD: Big Bang Theory, Criminal Minds, Dexter, Breaking Bad

  15. Wendy

    I didn’t realize our coach was a celeb!

    WU x1 group wu

    “Rolling Foam Friday”

    WOD : Fractured Fran
    9 Thrusters @ 25lbs
    9 ring rows

    time: 8:30

    QOD: old school MASH,Bugs Bunny Cartoons, New school, Dexter,Big Bang and CORONATION STREET !!!!

  16. Heidi

    …..+ Fractured Fran

    65# thrusters
    Pull up – 3 Rounds – No Bands / 2 round with Med. blue band
    Time = 9:48

    Once again, my love affair with pull up continues. Last set in the 3 round were UGLY so switched to bands for last 2.

    Great energy with the 6:00 a.m. crew πŸ™‚

  17. Marie-No

    Great work today 5:45 group!!! Crazy “fractured Fran” times out there tonight! Thanks coach Corinna!

    Good job rob and Kevin for arranging Rogers TV to come visit today!

  18. Mobility
    WU x 1
    Group WU

    Strength: Push Press @ 25-30-35-40-45

    WOD: “Fractured Fran”
    – 9 Thrusters @ 25# (60% P. Press)
    – 9 Pull Ups (Ring Rows, instead)

    Time – 8:49

  19. Chris

    WU X 1
    Group WU
    Foam/ball rolling

    WOD “Fractured Fran”….5 Rnds
    9 thrusters 95#
    9 Pull-ups

    Time: 7:45

    Good job 415 crew!

  20. Chantal Guerette

    WU x 1
    Group WU

    Foam rolling… A must this week !

    WOD “Fractured Fran”
    5 rounds of :
    – 9 Thursters (45lbs)

    Time : 7:06

    GREAT job people !

  21. Jeremy L

    Wu x1
    group WU

    foam roll

    WOD “fractured Fran”

    5 rounds
    9 thrusters ( 85#)
    9 pull ups ( kipping)

    time 9.31

    Good Job every one . there is some really fast times posted. I was only on my 3rd rd at the 5 min mark ..

    did they say when they will air the footage from today?

  22. Lora

    WU x 1
    Group Mobility (quad rock & roll, triceps ball)

    No strength

    WOD “Fractured Fran” @ Rx
    5 rounds
    9 thrusters @ 65#
    Time = 6:58

    Well……that was gross. Pull ups are the spawn of satan. Could do thrusters all day long. Pullups, not so much.

    Great job today everyone! Some AWESOME (crazy) times!! πŸ™‚

  23. Shane Hayes

    Wu x 1
    Group wu
    Practice some thrusters and foam rolled a little extra,legs are very tight from this weeks wods
    Wod rx 5:40
    I set the bar down on my 3rd set of thrusters at 1:51 then it went down hill. I was winded or maybe i gave up a little. But the last 2 rounds the thrusters felt very hard…

  24. Jeff L

    WU X 1
    Group mobility

    Messed around with Ring Dips with blue band. Thanks for the help and tips Jeff!

    WOD – Fractured Fran

    5 rounds

    9 Thrusters @ 95#
    9 ring rows

    Time – 5:21

    QOD – Homeland, Dexter and Sons of Anarchy.

  25. Amy H

    group warm up

    Practiced thrusters up to 30#


    9 thrusters @ 25#
    9 pull ups with green band

    The last round of pull ups was hell. It took 3 tries for my last rep.

    1. Amy H

      QOD – Grey’s, Arrow, Game of Thrones and I just discovered Big Bang Theory (a little late I know) Thank goodness for the PVR or I wouldn’t see any shows other than the ones on the Disney channel.

      1. Heather S

        In an interview the guy in Arrow was asked how he got his great body. The guy eats Paleo (not the word he used but that’s what he descibed.) Seems to be working for him πŸ™‚

  26. natacha

    WU x 2
    foam rolling…

    L-sit: 1:07

    Fractured fran Rx’d
    7:32… a little slow on pull ups, but all thrusters unbroaken

    great coaching Amanda!

    QOD: Modern Family

  27. jeff


    group WU

    foam roll, little work on butterfly pullups as watching Dave A inspired me (prettiest butterflies in the gym! :))

    Wod @70 (first full wod without knee braces, had them off then on then back off before starting, decided to go lighter weight and no braces.. glad I did)


    great job coaching tonight Corinna!! and great job 6:45 class

  28. Heather S

    WU x 1
    Group WU

    Strength: Deadlift 5’s

    Fractured fran
    5 rounds
    9 thrusters (55#)
    9 pullups (med blue band)

    Time: 7:49
    First deadlifts in over a month so I was worried where my weight would be but pretty well where I left it for 5’s so pretty happy with that. Fran made me cough (first time that’s happened with Fran) so overall I think that was a “great orkney” for me too!!

  29. Gabriel

    WU x 1
    Foam Rolling + Lacross Ball on Shoulders and back

    Menber Challenge 35 seconds

    WOD as Rx’d

    Cashout and more foam rolling

  30. Jason Gagnon

    Wu x 1
    Group WU
    Front Squat
    95,115,135,155,165 x 5

    WOD “Fractured Fran”
    5 Round

    9 Thrusters 95#
    9 Pullups

    Time: 7:18 rx

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