Canada East represents!

28
Jul

Canada East represents!

The CrossFit Games have come to end for 2014 and we have two Eastern Canadian women that finished very well. Camille placed first and Michele finished 4th (missing the podium by 7 points). Great job ladies!!

“Mish Mash”

3 attempts for a 21RM Back Squat

Rest ~5 min

5 rounds for reps
1 min Double Unders
1 min Rest
*no singles

Rest ~5 min

Max set of HSPU/Pushups

Camille and Michele at Regionals

Camille and Michele at Regionals

44 Responses

  1. Mobility + WUx2 + Group WU

    “Mish Mash”

    3 attempts for a 21RM Back Squat
    95-115-125

    Rest ~5 min

    5 rounds for reps
    1 min Double Unders
    1 min Rest
    *no singles

    60-60-40-42-50

    Rest ~5 min

    Max set of HSPU/Pushups

    9 Pushups

  2. Gillyon

    Warmup
    Back squats (21) on my first set, my groin started hurting again. Did 65lbs and then switched to lunges. Did 65lbs and 75lbs on lunges

    DU – 380

    Max push-ups – 27 PR

  3. Hannah

    M+WUx2
    Group warm up

    WOD: Mish Mash
    1) 3 attempts for 21RM back squat
    (3RM=100lb)
    21x 35lb
    21x 40lb
    21x 45lb
    Next time, go a tad heavier

    Rest

    2) 5 rounds for reps of double unders
    Total of 36ish in 5ish minutes (I’m not very good at following directions)

    Rest

    3) Max pushups
    21

    Thanks for help on the double unders Mario!

  4. Blake

    Tired, Tired WU
    Group Smashy Stuff

    “Mish Mash”

    Back Squat x 21
    115 – 145 – 165
    PR reps I guess? Last 5 reps were very tough

    —————————————–

    5 rounds of:
    — 1 min DU
    — 1 min rest
    Score: 30 / 36 / 37 / 37 / 33 = 173
    Still needs lots of work. Got one string of 21 but most were 8’s and 12’s.

    —————————————–

    Max. Unbroken Pushups
    27 (PR)

    Overall a pretty cool morning and a good sweat. Thanks Coach Mario!

  5. Kevin

    Running late so little time for warmup.

    21RM Back Squat
    115-135-155 (next time – 15-20# more)

    Opted for Triple Unders
    9-11-13-13-13
    Total – 59

    Max Pushups (from knuckles – wrist injured)
    25

  6. “Mish Mash”
    1) 3 attempts for a 21RM Back Squat
    60-65#

    Rest ~5 min

    2) 5 rounds for reps
    1 min Double Unders
    1 min Rest
    *no singles
    5-5-7-7-6= total 30

    Rest ~5 min

    3) Max set of Pushups
    17 Pushups

  7. Gabriel

    Mobility + WUx2 + Group WU

    “Mish Mash”

    3 attempts for a 21RM Back Squat
    135-145-150

    Rest ~5 min

    5 rounds for reps
    1 min Double Unders
    1 min Rest
    *no singles

    30-24-25-35-31

    Rest ~5 min

    Max set of HSPU/Pushups

    31 Pushups

    Great job morning crew!

  8. louise g

    “Mish Mash”

    3 attempts for a 21RM Back Squat
    15 – 20 – 25

    Rest ~5 min

    5 rounds for reps
    1 min Double Unders
    1 min Rest
    *no singles

    First DU EVER! I got a total of 10 broken throughout the 5 rounds YAY!

    Rest ~5 min

    Max set of HSPU/Pushups
    20 modified pushups

  9. “Mish Mash”

    Back Squat x 21
    85-95-110

    Felt pretty good!

    5 rounds of:
    – 1 min DU
    – 1 min rest

    250 DUs

    Max. Unbroken Pushups

    32

    What a fun class!

  10. Heather Colleen

    “Mish Mash”

    Back Squat x 21

    60-70-80

    (My goal was 70, and I thought I was being WAY optimistic…think it’s time for a new 1RM.)

    5 rounds 1 min DU

    Total: 260

    (Felt good until round 4 when my timing went all to hell.)

    Max Pushups: 14

    (So…I can tell what I need to work on…womp womp.)

    So much fun today! 🙂

  11. Mobility + WUx1 + Group Mob
    “Mish Mash”

    3 attempts for a 21RM Back Squat
    95 – 125 – 135 (Might have been able to do 140. This was %65 of 1RM)

    Rest ~5 min

    5 rounds for reps
    1 min Double Unders
    1 min Rest
    *no singles

    62-36-50-37-33 Total = 218

    Rest ~5 min

    Max set of HSPU/Pushups

    33 Pushups

  12. Melissa H

    Mobility
    WU x 1
    Group smashing – thanks for the calf torture Blake…really, I mean it…haha

    21RM back squat
    55-65-70
    Should’ve gone heavier, weren’t that bad

    5 rounds
    1 min DU
    1 min rest

    19-18-16-22-17

    Max push-ups: 22

  13. Steph H

    Mob/ Wu x1
    group wu

    WOD: Mish Mash

    1. 3 attempts @ 21 Rm Back Squat
    45/55/60

    Rest 5 mins

    2. 5 rounds for reps
    1 min Dbl unders
    1 min rest
    Total reps: 38

    Rest 5 mins

    3. Max set of HSPU/Pushups
    Total: 20

  14. – Mob
    – WUx1
    – Group WU

    Back squat x21
    85-95-105

    5 min rest

    5 rds for reps
    – 1 min double unders
    – 1 min rest
    6-3-8-21-24 (the last 2 rounds were magical 😀 :D)

    max push ups: 19

  15. Amy Hogan

    Mobility
    WU x 1
    Group mobility

    WOD: Mish Mash

    21RM back squat
    60-70-80

    5 rounds
    1 min DU
    1 min rest

    20-10-13-12-12
    Total: 67

    Max push-ups: 25

  16. Mobility
    WU X 1
    Group Mobility

    21RM Back Squat

    185-205-225

    3 min rest

    5 Rounds
    1 Min DU’s
    1 Min Rest

    6-5-7-4-5

    5 min rest

    Max Pushups – 16

    Back squats wrecked me, left me feeling sick to my stomach and dizzy. PR of 2 unbroken DU’s in 1st min and those were tougher than the squats 🙂

    Great class tonight Steph!!!

  17. Lance

    Mobility

    21RM Back Squat
    135-165-185

    5 Rounds
    1 mins Triple Unders
    1 Min Rest

    Total= 67

    Max Rep Hand Stand Push Ups

    Total= 22

  18. Patrick Arseneau

    Mobility + TV shows chat with Jeff L

    21RM Back Squat
    95-115-135(55%) Should try 145 next time

    5 Rounds
    1min DU
    1min rest
    Total: 277

    Max Rep Push Ups (on knuckles): 33

  19. Mob. And WUx1
    WOD: Mish Mash
    21RM Back Squat
    60, 65, 70
    Thanks for the push Jill!
    5rounds:
    1min. Rowing
    1 min. Rest
    (234m, 266m, 266m, 268m, 274m)
    Max Handstand Hold 45sec.
    Max push-ups from toes 7
    Great class 8:30ers

  20. Steph L

    Open Gym

    Mobility
    WUx1

    Shoulder Press: Deload Sets 5-5-5-5-5
    25-25-25-35-40

    Overhead Squats:
    35×5
    55×5
    65×5
    75×3
    85×3
    90×1 (PR)
    95×1 (PR)
    100×1 (PR)
    105×1 (PR) 20# PR!!! It felt great today!!

    ————————————————————–

    7:00 Class!

    Mobility
    WUx1 & Group Mob

    WOD: “Mish Mash”

    1) 21RM Back Squat
    60-70-85

    2) 5 Rounds:

    -1 min DU’s
    -1 min Rest

    94-100-100-85-90 = 469

    3) Max HSPU = 14

    Thanks Chantal!!

  21. Frankie

    WUx1 + Group WU

    “Mish Mash”

    3 attempts for a 21RM Back Squat
    135-155-185

    Rest ~5 min

    5 rounds for reps
    1 min Double Unders
    1 min Rest
    *no singles
    total = 35

    Rest ~5 min

    Max set of HSPU/Pushups

    20 Pushups – sore right shoulder

  22. Amanda

    1.
    21rm back squats
    65-75-95
    This probably could have been a little heavier.. I didn’t know what to expect so I err’d on the side of caution. (ie, chickened out)
    Had fun sharing the bar with Tiff the fashionista 🙂

    2.
    Did 3 rounds of doubles; got 188 then switched to triples for the last two rounds; got 2. 🙂

    3.
    Max HSPU: 6. Boo, last time I tried max reps I got 11. Need to work on these!

    Fun class, thanks Steph!

  23. Trent

    1) 21 RM back squats 100 – 135 – 155
    2) 358 DUs
    3) 31 Push ups on kettle bells. used 2×45# and 1×10# plates for feet and chest to become even with KB handle. Tried pushups from knuckles before but ended up hurting my hand, so opted for Kettle bell instead.

  24. Ginette

    Mobility
    Warm up x2
    WOD: “Mish mash”
    -3 attempts of 21 back squats: 35, 55:(×21)
    Rest 5 minutes
    -5 rounds for reps of double unders
    I minute rest between rounds
    Rest 5 minutes
    -max Set of HSPU scalef to push ups on knees:27

    Great class Mario!

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