Hitting the pavement

If you’re competing in the Games, your strength will be overhead squats. If you’re not in the Games, you may still work on overhead squats. I will also offer a muscle-up clinic at 7:30pm for those Games athletes that will ‘have difficulty’ with that movement.

4 rounds of:
Run 400m
Rest 2 minutes

Post time of each round to comments.

Compare to April 27/10

Waiting for their balls to come down

50 thoughts on “Hitting the pavement”

  1. The vet told me that line about my cat once and let’s just say that Tigger loves me a little less after that next visit

  2. I just read the games WOD and am thinking of what the workout was last week and I guess I’m gullible because I believed the initial information where they said that the open part of the games could be completed by anyone.

  3. Oh, I know but would you feel like you “competed” if you did 1 burpee? And what about last week? I’m just a little disillusioned with the whole thing, that’s all.

    1. Not one woman has completed a full round of the workout yet. So it will be ‘competing’ if you’re able to finish the finish the burpees and get a few OHS done. As of now, the top girl has only finished the 4th muscle-up of the first round.

      As for last week, it doesn’t exclude you from contributing to the team results.

    2. I understand your feeling, Jane. I have been feeling crappy all week about 11.4 (with my stupid back and now with what the actual wod is). But at least it is an AMRAP workout and two tough moves are in one wod (instead of the heavy OHS in one and muscle ups in another) And…if you pick up the bar and do one OHS…you will beat my score. 🙂 If that doesn’t make you feel any better…do what I did, and go and try the chocolate cake at the Jitter Bean Cafe. 🙂 HUGS

      1. So true Gilly. And like Kevin said, they’re looking for the Fittest on Earth, not the Fittest in Weldon. Hee hee… I guess we just have to do what we can and then stuff our faces with chocolate cake. I do want to do that by the way. Is it a date? 😀

  4. WU x 3

    OHS Practice
    Stick-45-55-65 (x5)

    WOD: Run 400M, Rest 2 minutes for 4 rounds
    1:28, 1:21, 1:24, 1:25

    Stretch – lots

    WELCOME to Crossfit Jocelyn – and congrats on first workout! You did great!

    Is anyone interested in getting those chrome Crossfit License plate things that go around your plate.

    There are $10 USD on the Crossfit store and with shipping it is close to $33 But if we can maybe get 4-5 peeps in on it I’m sure we can get it well under $15. For example for 1 plate it is $10 USD + $23 USD for shipping = $33!!! For 5 plates it is $50 + $26.50 = $76 USD so around $16/plate CDN shipping included.

    Also there is a pretty sweet full-back black hat ON SALE for $5
    See link:

    Let me know – I think I’m gonna order this stuff regardless – All the awesome T-shirts are sold out 🙁 but I would love to have a license plate thing so I’ll wait till tomorrow to order. Thanks.

  5. WU X2

    Practice OHS

    WOD: Run 400M
    Rest 2 minutes for 4 rounds
    1:41, 1:47, 1:50, 1:49

  6. Open gym this Sunday from 1-3pm. Email me at marcopolo123321(at)hotmail.com if attending.

  7. CFWU x 2

    Practice OHS
    5 x 65
    5 x 85
    5 x 95
    5 x 95
    2 x 120 not fun!

    WOD: Run 400 m Rest 2 min for 4 Rounds

  8. Overhead Squat (Starting from the floor sucka!!! :P)
    65×3 – 75×3 – 85×3 – 90×2 PR-Reps. And did I mention it was starting from the floor? Happy, happy, joy, joy!!! 😀

    WOD – 4 rounds 400 m Run with 2 min. rests in b/w


  9. Back Squats – 5RM

    WOD: 4 x 400m run with 2 min rest between rounds


  10. WU X2

    Shoulder press x 1

    WOD: Run 400M
    Rest 2 minutes for 4 rounds
    1:40, 1:35, 1:43, 1:38

  11. mobility and more shoulder stretch+burpees+pullups+squats
    OHS 3’s
    WOD – 1:14, 1:21, 1:24, 1:23
    then did 120# OHS 5 times. I’ll survive the 11.4 I guess 😀
    Good job Pierre and MC tonight on showing us how it’s done

  12. WUx1.5

    Strength: Practice OHS

    WOD: 4x 400m run, with 2 mins rest between rounds

  13. WUX2

    Strength – OHS Practice

    WOD: 4 rounds of
    Run 400m
    Rest 2min
    1:38,1:35,1:36 and 1:34

    Great race on the last run Corinna!

    Great job 6:30 crew!

  14. WU X 2

    Strength: Shoulder Press (5)

    WOD: Run 400 m Rest 2 min for 4 Rounds

    Good to be back!!

  15. We had one person for the muscle-up session tonight – Justin.

    And get this…

    He gets a freakin muscle-up!

    1. Way to go Justin!! Seeing you pump out strict pull ups and ring dips everyday, I knew it was just a matter of time. Congrats! 😀

  16. CFWU x 2

    OHS x 3


    WOD: 4 x 400m run with 2 min rest between rounds


    Then did a couple more OHS @ 95 lbs and got a couple with 120 lbs 🙂
    PR by 15 lbs…11.4 here I come!

  17. Wu x2
    OHS 3’s

    WOD jogg 400m x 4
    2:09 (stitch)
    2:10 (2 stitches)
    2:08 ( 1 stitch less intense)
    Why do I always get a stitch when IM jogging? Finals are done, stress level came down some. Had way more energy that I had all week & the OHS where easier (even w more weight) than the ones I did in this weeks WOD.

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