Post number of squats per round and total to comments.
Liam in his jolly-jumper
32 thoughts on “Adios!”
Gillyon
bad news bears:
Gillyon and I can’t make 6:30… sorry..
Ed
Warm up and mobility
Strength Shoulder press (strict) 5-5-5-5-5
85-105-115-125-135pr
Wod
569 squats total.
Tried to stretch but my legs were unbelieveably stiff haha
Heather (Mum)
Thanks Gillyon, 2 spots for 6:30 if anyone wants them. We were looking forward to seeing your reps on this one Gillyon.
Great job am crew.
Kevin and Joanna were very excited as we dropped them at the airport. He was probably laughing at the pain everyone would be in after all those squats.
Dan
Melanie will take one please.
Heather (Mum)
Okay Melanie is in for 6:30.
Sonia
Strength 5×1
Thrusters 95-105-110-115-120(PR) (actually have never tried max weight for this so easy to get a pr hehehe)
Push jerks 95-115-125-135-140
“fuct”
10 rounds
1min squats
1min rest
57-46-49-47-46-47-45-46-46-50 = 479
Great push am crew!
Pierre
I removed Gyllion and Dave from the 6:30 class tonight, so who wants it has to book it!
Heather (Mum)
Melanie has one of those spots already.
Dan
I think she went in an registered for it.
Heather (Mum)
That’s good.
Liam You look cute in your jolly jumper.
Liam McNamara
Thanks Mum!
I just checked the site now…. and all I have to say is,
TAKE THAT DAN FANS!!!! Oh yeah! I’m Rocken that Jolly Jumper Lima Bean Style!
Sorry I’m missing all those squats… but I’m cooken up a storm here.
Have fun!
Steph F.
I have to cancel my 6:30 spot for tonight!
Tim
I need to cancel my 5:30 pm today.
Marc H.
You can cancel my 6:30 class because I booked for 5:30 instead. Sorry
Chantal L.
And I have to cancel my 4:!5 spot for tonight, sorry!
CFWU x 3
Strength – Dead Lift
1-1-1-1-1
155-185-215-235-250PR
WOD “FUCT”
10 Rds of
1 min squats
1 min rest
43-42-37-37-35-37-38-38-38-41
Total 386
Heidi
Warm Up X 3
Strength: Back Squat @ 3 Reps…of course, not enough in the WOD
95-105-115-125-130
WOD – “FUCT” (It certainly is!)
10 Rounds of
1 min Squats
1 min Rest
50-41-41-36-38-40-34-36-37-39
Total: 392
My legs were ruined for the day so I am sure that tomorrow’s gonna be agony. Still… I really enjoyed this one.
Jeff
Push Press – 1RM
95-105-135-155-175(PR by 15!)-180(f) 🙂
WOD:
43-40-42-41-40-41-40-40-40-42
Total = 409
Congrats everyone! That WOD is an accomplishment!
At a stop light on the way home my foot was on the clutch and my leg was shaking too much… had to put it in neutral! Walking down the stairs to the computer was a challenge too. I think for the next couple of days I’ll be FUCT!!! 😀
Marcel
Well put Jeff! Had to break the trend on this WoD…
MC
Push Press 3RM
65-85-95(90%)-95-95
wod: FUCT
10 rounds of:
1 min of squat
1 min rest
45-44-43-43-44-44-43-44-44-44 (I’m consistant)
Total: 438
It’s been a while that my leg feel that way. Totally not looking forward for tomorrow!
Jeff- Same thing for me. I never realized that we have that many stop on the way home!
Dan
CFWU x3
Push Jerk x5
45-65-95-115 (Still taking it easy)
WOD: FUCT
10 Rounds
1 min Squats
1 min Rest
46-44-43-43-45
44-44-45-46-45
445
Yay for standard transmissions.
Gabrielle
You beat your goal! Good for you Dan 🙂
Dan
yeah it was 420. 🙂
Marc H.
CFWU x 3
Strength – Deadlift 5’s
225-275-295-305-315PR for reps
WOD – FUCT big time
10 rounds of
1 min. squats
1 min. rest
51-49-45-43-42-41-41-40-40-43
total 435
Good job everyone. Elevators rock!!!
Marcel
CFWU x3
Strength x 1 Push Press
85-105-115-125-135 PR
WOD 10 rounds of
1 min. squats
1 min. rest
39-38-40-42-40-40-40-40-41-40
total=400
That was fun! Stairs will be awesome for the next couple of days.
Jeff
Nice!
Pierre
Did the WOD with the 5:30 cew and while they were resting, I was doing the squats!
Did a total of 500 reps!
It sucks!
Marc H.
Pierre ‘the machine’ Boivin. Good job pro
Mel
WU x3
Back Squat x5:
55-60-65-70-75
WOD: FUCT
10 Rounds of
1 min squats
1 min rest
52-40-40-40-39-35-35-35-36-39
Total: 391
Gabrielle
You guys faced this tough workout dead on and beat it to a pulp! WOW you are amazing 😀 Kevin would be proud of your results!
krista
CF Endurance swim in am:
500m warm up
2x250m with 2 min recovery (about 5:15 and 5:08)
5x50m with 30 sec recovery (between :53-:58)
250m cool down
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
bad news bears:
Gillyon and I can’t make 6:30… sorry..
Warm up and mobility
Strength Shoulder press (strict) 5-5-5-5-5
85-105-115-125-135pr
Wod
569 squats total.
Tried to stretch but my legs were unbelieveably stiff haha
Thanks Gillyon, 2 spots for 6:30 if anyone wants them. We were looking forward to seeing your reps on this one Gillyon.
Great job am crew.
Kevin and Joanna were very excited as we dropped them at the airport. He was probably laughing at the pain everyone would be in after all those squats.
Melanie will take one please.
Okay Melanie is in for 6:30.
Strength 5×1
Thrusters 95-105-110-115-120(PR) (actually have never tried max weight for this so easy to get a pr hehehe)
Push jerks 95-115-125-135-140
“fuct”
10 rounds
1min squats
1min rest
57-46-49-47-46-47-45-46-46-50 = 479
Great push am crew!
I removed Gyllion and Dave from the 6:30 class tonight, so who wants it has to book it!
Melanie has one of those spots already.
I think she went in an registered for it.
That’s good.
Liam You look cute in your jolly jumper.
Thanks Mum!
I just checked the site now…. and all I have to say is,
TAKE THAT DAN FANS!!!! Oh yeah! I’m Rocken that Jolly Jumper Lima Bean Style!
Sorry I’m missing all those squats… but I’m cooken up a storm here.
Have fun!
I have to cancel my 6:30 spot for tonight!
I need to cancel my 5:30 pm today.
You can cancel my 6:30 class because I booked for 5:30 instead. Sorry
And I have to cancel my 4:!5 spot for tonight, sorry!
CFWU x 3
Strength – Overhead Squat
3-3-3-3-3
45-55-65-75-85
WOD – “FUCT”
10 Rounds of
1 min Squats
1 min Rest
42-40-38-34-35-36-38-39-41-38
Total: 381
CFWU x 3
Strength – Dead Lift
1-1-1-1-1
155-185-215-235-250PR
WOD “FUCT”
10 Rds of
1 min squats
1 min rest
43-42-37-37-35-37-38-38-38-41
Total 386
Warm Up X 3
Strength: Back Squat @ 3 Reps…of course, not enough in the WOD
95-105-115-125-130
WOD – “FUCT” (It certainly is!)
10 Rounds of
1 min Squats
1 min Rest
50-41-41-36-38-40-34-36-37-39
Total: 392
My legs were ruined for the day so I am sure that tomorrow’s gonna be agony. Still… I really enjoyed this one.
Push Press – 1RM
95-105-135-155-175(PR by 15!)-180(f) 🙂
WOD:
43-40-42-41-40-41-40-40-40-42
Total = 409
Congrats everyone! That WOD is an accomplishment!
At a stop light on the way home my foot was on the clutch and my leg was shaking too much… had to put it in neutral! Walking down the stairs to the computer was a challenge too. I think for the next couple of days I’ll be FUCT!!! 😀
Well put Jeff! Had to break the trend on this WoD…
Push Press 3RM
65-85-95(90%)-95-95
wod: FUCT
10 rounds of:
1 min of squat
1 min rest
45-44-43-43-44-44-43-44-44-44 (I’m consistant)
Total: 438
It’s been a while that my leg feel that way. Totally not looking forward for tomorrow!
Jeff- Same thing for me. I never realized that we have that many stop on the way home!
CFWU x3
Push Jerk x5
45-65-95-115 (Still taking it easy)
WOD: FUCT
10 Rounds
1 min Squats
1 min Rest
46-44-43-43-45
44-44-45-46-45
445
Yay for standard transmissions.
You beat your goal! Good for you Dan 🙂
yeah it was 420. 🙂
CFWU x 3
Strength – Deadlift 5’s
225-275-295-305-315PR for reps
WOD – FUCT big time
10 rounds of
1 min. squats
1 min. rest
51-49-45-43-42-41-41-40-40-43
total 435
Good job everyone. Elevators rock!!!
CFWU x3
Strength x 1 Push Press
85-105-115-125-135 PR
WOD 10 rounds of
1 min. squats
1 min. rest
39-38-40-42-40-40-40-40-41-40
total=400
That was fun! Stairs will be awesome for the next couple of days.
Nice!
Did the WOD with the 5:30 cew and while they were resting, I was doing the squats!
Did a total of 500 reps!
It sucks!
Pierre ‘the machine’ Boivin. Good job pro
WU x3
Back Squat x5:
55-60-65-70-75
WOD: FUCT
10 Rounds of
1 min squats
1 min rest
52-40-40-40-39-35-35-35-36-39
Total: 391
You guys faced this tough workout dead on and beat it to a pulp! WOW you are amazing 😀 Kevin would be proud of your results!
CF Endurance swim in am:
500m warm up
2x250m with 2 min recovery (about 5:15 and 5:08)
5x50m with 30 sec recovery (between :53-:58)
250m cool down
missed doing the squat workout 🙁