A shorty, but goody

21-15-9 reps of:
Sumo Deadlift High Pulls


I guess I didn't have the air on!



36 thoughts on “A shorty, but goody”

  1. No MC it was no broomstick. Unfortunatley.
    CFWU X 3
    Strength 1-1-1-1-1
    Front Squat 40-45-55-65-70 PR

    WOD: 21-15-9 of:
    Time 10:14 Not a record from last time. Could be from last night’s brutal workout.
    Good job Chantal and Suzanne.
    Hilary – Where were you?

  2. Love the picture and caption. 🙂
    Excited to get back and workout…but have I ever mentioned that I HATE SDHPs?

  3. Chantal L. (the newbie)

    CFWU X 3

    Strenght – Front squat

    WOD 21-15-9 of
    SDHP 45#
    Time: 7:59

  4. MC and Jeff – I just booked at 630pm and need to cancel my 415pm spot. So MC can have my 415pm, Jeff can have your 530pm and you both owe me 🙂

    1. Thanks Andy!!!
      I think after the show you gave us on Saturday we all owe you something.
      I still feel dirty just for looking!

    2. What were you wearing Andy? Did you get yourself a pair of those shorts the girls had on last Saturday?

  5. I spoke to a couple of nun’s about this and they said it was best if I didnt talk about this to anyone!

  6. CFWU X3

    Strength Deadlifts

    SDHP 55#
    Burpees (form could of been better)

    Time: 8:45

  7. CFWU x 3 (lovin the K2Es again 🙂 )
    Strength 1-1-1-1-1
    (135)-155-225-315-365-385 PR by 20lbs 😉

    WOD 21-15-9 SDHP(75)+ burpees
    7:09 (6:25 on Aug 24)

  8. Warm up x 2

    Back squat with jumpy Gilly 65-135-145-155-165-175 PR YAY!!

    wod: 21-15-9 reps of
    SDHP #55

    Time: 4:57 min PR by 42 sec.
    You made me push harder Gillyon…Thanks!! Too bad I didn’t push enough to cut one more second…lol!! 😉

  9. MC said it at the gym. Felt like Fran. I have the cough now!
    I was going to do this with the 6:30 crew, but Pierre chickened out (or was hurt). So I subbed in. My warm-up included jumping up and down 6 times and clapping my hands.


    Almost felt like passing out on the set of 15’s.

  10. Did workout at home.

    Warm Up x3
    10 Squats
    10 Good Mornings
    10 Push Ups
    10 Sit Ups

    No Strength

    WOD: 21-15-9
    SDHP (35#)

    Time: 4:58

    Definitely not the same as the gym with everyone encouraging you, however I am happy that I committed to it and did it regardless.

  11. CFWU x 3

    Strength Cleans 1-1-1-1-1

    WOD – 21-15-9l

    SDHP (65 lbs)

    Time: 6:33

  12. Hey Kevin just cancelled tonight for tomorrow morning. I will be going to Bathurst tomorrow until monday. I will go to Crossfit Bathurst :0) Have an Awesome week-end everyone!!

  13. Shoulder Press 1-1-1-1-1

    WOD: 21-15-9
    SDHP (75lbs)

    Time: 4:44

    Wow! From my last result in August with 55lbs and a time of 5:06, I was HOPING for sub 6:00. But thanks to Leigh and Shallon who were going so fast, I surprised myself with 4:44. Shallon beat me and Leigh finished at the same time. THAT’s why I like Crossfit so much.

  14. CFWU x3

    Strength – Back Squat

    WOD: 21-15-9
    SDHP (75lbs)

    Time: 6:06

  15. Cleans: 1-1-1-1-1

    WOD: 21-15-9 reps for time
    SDHPs @ 75#

    Time: 7:35
    Yuck! That wasn’t a great performance … but still glad I was there.
    I feel beat up after the last two days. Rest day tomorrow.

  16. Cleans –> 1-1-1-1-1

    I hurt my inside of my right thighs @ 180. That is the injury from the ”pick-up-the-box” game last saturday! I thought I was alright….but I guess not.

    So I didn’t do the WOD tonight!

    Great job 6:30 crew!

  17. CW x 3
    Back Squat: 1/1/1/1/1 – 95/115/135/145/155PR
    The jumpiness(is that a real word?)caught on. Thanks for the support MC and Kevin.

    WOD: 21-15-9 reps for time
    SDHPs @ 55lbs
    Time: 4:57
    Amazing work everyone.
    MC..you did beat me by milliseconds. You yelled ‘time’ first. 😛

  18. Way to go Jeff- doing a WOD as Rx’ed doesnt happen every day! Thanks MC for the burpees – what a sweetie 😉 Now please get Pierre some peas so he’ll stop whining!

  19. WU x 3

    Front Squat 5 x 1

    WOD: 21-15-9
    SDHPs (45)

    Time: 4:20

    Kevin, thanks for the push!

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