5 sleeps ’till the Qualifiers!

3 rounds of:
20 Double Unders
20 Front Squats (95/65#)
20 Double Unders
20 Push Press (95/65#)


Sonia “The Bionic Woman” Picard

Height: 5’4″

Weight: 135#

Age: 30

Favorite Lift: Deadlift

Expectations of the Games: To measure my fitness compared to others in Eastern Canada

49 thoughts on “5 sleeps ’till the Qualifiers!”

  1. Sonia, My expectation is for you to ace the Qualifiers.

    CFWU X 3
    Strength 1-1-1-1-1
    Overhead Squat
    15-20-20-25-25 Finally getting better form.
    WOD : Just completed 2 rounds.

  2. Warm up
    Front Squat 3-3-3-3-3
    135-185-205(was thinking i was only doing 3 rounds)-205-215(wish i was only doing 3 rounds)

    WOD: 13:47 i think. Only taking 1 glance at time and forgeting to write it down not good.

    Great job this morning everyone real hard push from everyone.

  3. some mobility and stretching
    Playing around with 1 arm snatches got up to 85lbs

    3 rounds of:
    20 Double Unders
    20 Front Squats (95/65#)
    20 Double Unders
    20 Push Press (95/65#)

    First time not breaking the DUs with singles in between and it went REALLY well. I was ahead of lance the whole time but the last DUs didn’t agree with me and he beat me.

    Time ~14:28

  4. Back Squat – 3R

    WOD (95#):
    In 20 minutes.
    2 rounds + 20 DU + 20 FS + 5 DU

    Almost finished but man that was heavy especially after The Bear on Saturday. My double unders went very well! Great work everyone and welcome back Steph!

  5. Pierre, you could get that tape at Shoppers on corner of Mountain and Killam. Julie says it’s really expensive though… she said you could stop by Friday around lunch time and she’ll tape if for you and it’ll stay for the whole weekend!

  6. Ed, you can get a drive up with us on Friday (Lance too if you don’t have another drive) We’ll be leaving around 6-6:30. Could prob meet you at the gym or something.

  7. Kevin, please open up my 4:15 spot…should’ve done so earlier as I knew last week I wouldn’t be back this week. I cancelled the rest of the week. Not too sure how long the recovery will be. Should know Thursday.


  8. Should I do this WOD or should I just do my warmup and strength?
    Kevin can I switch my 4:15 for a 5:30?

    1. I was wondering the same thing. I’m gonna do at least 2 WOD’s this week. Maybe 3 but I’m definitely not working out on Friday.

  9. I think it is personnal for everybody!

    But, here is my plan:
    Monday – WU, Strength and hit hard the WOD
    Tuesday – WU, Stregth and do the WOD but not push to hard
    Wednesday – Massage, WU, strechting, foam rolling
    Thursday – Streching, foam rolling
    Friday – Streching, relaxing and drinking a lot of water

    I will bring my foam roller at the Qualifiers so if any of you need it, you are welcome to use it.

  10. Ok, so Gillyon takes Raychell’s 530pm, I’ll take Gillyon’s 415pm, and I will cancel my 630pm. Does that work for everyone?

  11. For the crossfit game – I’ll be leaving Saturday around 6-6:30 am and coming back in the evening if anyone wants to carpool with me, to go watch and cheer our crossfit athletes I have room for 3 peoples in my car !!!

    1. Chantal, I’m trying to decide if I’m going Friday night or Saturday morning. I’d be coming back Saturday too I think. I’ll let you know.
      Lance, if you wanted to just go for the day, you could come with me/us.

  12. CFWU x 3
    Strenght – Deadlift 1’s
    Have to work a little on my lift position but I’m happy
    WOD 3 rounds of:
    20 DU’s
    20 Front squat 95#
    20 DU’s
    20 Push press 95#
    time 17:54

  13. Hey Kevin, So sorry for the late notice but can you cancel my 6:30…not feeling good at all. Thanks! Catherine

  14. CFWU x 3

    Strength – Deadlift
    185-235-285-335-355 PR

    WOD – 3 Rounds of
    20 Double Unders
    20 Front Squats (95#)
    20 Double Unders
    20 Push Press (95#)

    2 Rounds, 20 DU, 20 Front Squats, and 3 DU

  15. CFWU

    Strength Push Press

    WOD 3 Rounds of
    20 Double Unders
    20 Front Squat(95)
    20 Double Unders
    20 Push Press(95)

    20 minutes

    1 Round +20 Double Unders+ 20 Front Squat+20 Doubles Unders

    Very,very frustrated with my Double Unders. It slow me down a lot. 🙁

  16. CFWU x 3

    Front Squat 5-5-5-5-5 / 45-55-65-75-85×3 (Failed set)

    WOD – 3 rounds in 18:51 😀

    Great work everyone. Very tough workout!

  17. First day back in 17 days.

    WU x 3
    Strength = Front Squats x 1
    105-120-130-135-140 (PR)

    WOD 3 Rounds of
    20 Double Unders
    20 Front Squat(85)
    20 Double Unders
    20 Push Press(85)

    20 minutes

    2 rds plus. I was 6 Push Presses away from finishing round 3. Rough! First WOD I think I’ve ever failed to finish…. SUCKS! Plus I’m going to be Super DUPER sore now due to my time off!
    Ah Well.
    It was good to be back and see everyone!
    Great work 6:30 crew!


  18. Warm Up X 3

    Strength: Push Press @ 5 reps.

    WOD: 3 Rounds of
    20 Double unders
    20 Front Squats 55#
    20 Double Unders
    20 Push Press 55#
    Completed 2 full rounds + 20 DU/ 20 FS/ 20 DU.

    I can’t believe I actually signed up at the last minute for this one! I agree with Liam, it sucks not to finish the work out…now that I’m home, but at the time….I honestly just wanted it to be OVER! Now that it is over, happy to have done it though.

  19. CFWU x 3 subbed front squat for OHS

    Strenght x 5 Cleans…finally


    WOD 3 rounds of:
    20 DU’s (subbed 60 singles)
    20 Front squat 95# (started with 95# got first round squats, but had to drop to 75#)
    20 DU’s
    20 Push press

    time 19:25

    Incredibly difficult workout — that weight was heavy.

  20. CFWU x 3

    Front Squats x3

    WOD 3 rounds of:
    20 DU’s (subbed 10 DUs, 30 Singles. Last set of DU’s did 60 singles.)
    20 Front Squat @95
    20 DU’s
    20 Push Press @95

    Time: 19:10

  21. wupx3
    overhead squat
    10- 15-35-45-45( working on form)
    wod: 2 full
    3rd- just short by 4 presses dam it!
    did single unders and 55lbs

  22. Like Lian, first day back in awhile (20+ days)

    CFWU x 3 (no ring rows)

    Mobility stretching
    No strength
    Practice squats, DUs
    Got 8 in a row (PR) 🙂

    WOD 3 rds
    20 d/u (one rnd 20 d/u’s,10 d/u’s then rest triple s/u’s)
    20 fr squats (sub 65#)
    20 d/u (subbed 60 singles for rnd 3)
    20 push press (sub 65#)

    All killer, no filler….tough one but glad to be back, despite how weak I felt!

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