It’s going to be our 7th Anniversary this Saturday and we want to celebrate with a WOD and BBQ. We will have a regular class at 10am (might be Hopper-style) followed by food on the grill and cold drinks. We hope to see lots of you there!
Front Rack Lunges x3/leg
‘Dafuq’
5 rounds
30 sec Front Rack Lunge (135/95#)
30 sec Burpees
Compare to Jan.29/13
Cancel my 6 am , sorry so last minute .
Big week for anniversaries – Today is my 5th anniversary at Crossfit and my 958th regular class! (Insert mad cheering, confetti and champagne!!) When I look back at that first class – tire flips followed by a running wod (10 x 100 m sprints – I managed to get 6) it’s a miracle I went back. But I did and if you’ve been here for awhile you’ll understand why.
I think this quote sums up the journey perfectly: “I am a series of small victories and large defeats and I am as amazed as any other that I have gotten from there to here.”
Here’s to Crossfitting for many years to come.♥️
you are amazing and I love woding with you!!! You basically beat me everytime and I still like you 🙂 I want to be just like you when I grow up!!!! Here’s to 5 more years together!!! Love ya Super Friend xoxox
So much fun pushing each other! I think we’re awesome and probably a little bit crazy 🙂
Happy anniversary Heather!!!
I love this! Happy Anniversary 🙂
Happy anniversary Heather!!!
Amazing Heather!! You inspire so many of us everyday 🙂
Happy anniversary Heather!!!! I absolutely love seeing you in the gym, you are so damn strong and if I can be anything like you when I grow up…I will be happy! 🙂
Happy Anniversary!! I remember when you first started and I’m glad to have seen your CF journey (so far) as it’s been a pretty amazing one. Happy you’re part of the CFM fam 🙂
Hahaha! I remember that too, especially how hard it was to get out of the Rideout St building after the Saturday morning intro session. That first step was a doozy!
Happy anniversary! You are one amazing woman!
And here I was all happy about my over 400 classes! Look at you! You’re such a power house and I love when I get to wod with you! Our show down on the 12 days of Christmas was my fave I think 🙂 can’t wait to wod more with you! 8:30 tomorrow? 🙂
The first 400 are the hard ones!
Happy anniversary Heather, you have amazing will and determination!!!
Great achievement Heather!
Congrats Heather!
Congratulations to you…so proud to call you my much older sister ;)…I am as impressed with you now as I was 5 years ago for stepping so far out of your comfort zone …I am even more impressed to see how you have taken that step and run with it..(sorry for the pun). You are always there to support me on the days this feels like a losing battle and you drag my *ss out and get me to the gym. I guarantee you, that I would not be there if it wasn’t for your support and sense of humour. Here is to many more WODs in the years to come!
Wow that’s a lot of classes! Happy anniversary!
Happy 5th anniversary Heather and congrats on all your fitness accomplishments!
Awesome journey Heather. You are an inspiration to me & many others at the gym. Congrats on 5 years and 958 WOD’s.
Mob + WUx2
Group WU
Front Rack Lunges x3/leg
55-65-70-75-80#
‘Dafuq’
5 rounds
30 sec Front Rack Lunge (65#)
30 sec Burpees
Score: 68
800 m run with Kelly, Alaina and Gilles
Thanks Kevin!
Happy Anniversary Heather! You are likely unaware that many of us look up to you. You are a lovely person and a fierce Crossfitter. Cheers to many more years of small victories!
Front rack lunges 3 reps per leg
45, 50, 55, 60
WOD – Dafuq
5 R
30 sec. front rack lunges @.45
30 sec. burpees
65 reps
Thanks Kevin. Great work 6 AM peeps!
Mobility
WU x 2 (sub out squats for lunges)
Group Mobility and WU
Strength: Front Rack Lunges x3/leg
40-55-60-65-70# (stopped as my left butt cheek seized up LOL)
WOD: ‘Dafuq’
5 rounds
30 sec Front Rack Lunge @55#
30 sec Burpees
Total: 100 reps (I think I counted correctly…)
Cashout: couch stretch
800m run with Alaina, Laura and Gilles – Thanks!
Good class Kevin. Great job everyone 🙂
I was at class,, did the Wod modified. Good mornings with bar instead of lunges, totally loss track of count… Pushed my self to even get there this morning… Trying not to give up
Don’t give up Tony. The best is yet to come!
Read the post by Heather…it is inspiring. 🙂
The toughest part is showing up Tony! Keep showing up, and you’ll be glad you did! I promise, it works every time! It is tough when you’re discouraged, do not give up!
That score is just awesome Kelly!!!
As always Kelly great number awesome performance this morning. Sorry I missed the run with the group.
Front rack Lunges
5 x 35, 3 x 55, 60, 65, 75, 80#
“Dafuq”
5 rounds
30 sec. lunges 65#
30 sec. burpees
Score: 67
800m run with Kelly, Laura and Gilles in the rain 🙂
Thanks Kevin!! Love getting the WOD done in the am…..makes the rest of the day with my boys so much nicer!!
Lunges x3/leg to 145 (still sore from doing these on Saturday)
“Dafuq”
5 rounds
— 30 sec Front Rack Lunge @120#
— 30 sec Burpees
Score: 75 reps
Not a PR but 20# heavier than last time. Couldn’t seem to find any rhythm through this WOD.
Lunges 3/side up to 115#
Something was hurty on my left side after my last set of lunges so….
WOD @ 65# (right side only)
100 reps
Right side only… Ouchy bum
I am still trying to wrap my brain around ‘right side only’.. Dafaq? I thought Kevin was joking when I asked you! Awesome work!
Warmup
Strength: Front rack lunges (6 steps) 35-55-65-70
WOD with 55lbs
73
Fun class. 🙂
Nice score Gillyon!!
Front Rack Lunges x3/leg – #55 & 65
‘Dafuq’
5 rounds
30 sec Front Rack Lunge (45#)
30 sec Burpees
50 reps
Good workout Kevin my first weighted lunges, Rough morning today lots of aches with joints, can’t wait until the weather changes from low pressure and rain to sunny and warm!
Mobility and Wu x 2
Strength front rack lunges
45/ 135/ 155/ 175 x 3 per leg
Wod rx’d
82 reps… DAFUQ that got heavy!
Front Rack Lunges 3x each leg
35# bar WU
50#-60# – 70# -70#
WOD: “Dafuq”
30s Front Rack lunges @ 50#
30s burpees
Reps: 65
Mobility
WU x 2 (sub out squats for lunges)
Group Mobility and WU
Strength: Front Rack Lunges x3/leg
65-95-115-135-145
WOD: @95#
Total: 71 reps
Cashout: couch stretch
Front Rack Lunge 5 sets of 3 rep/ leg
65-95, 115-135-165-185-205
WOD
With 95#
94 rep
Mobility + WUx2
Front rack lunges x3/leg
55-75-95-105-115
WOD : Dafuq
5 rounds
30 sec front rack lunges @ 85#
30 sec burpee
72 reps
Happy anniversary Heather S! You are one strong lady! Envious!
Mob + WUx2 (with lunges)
Group WU
Curtis P’s x 5
Front Rack Lunges x3/leg
40-45-50-55-60#
‘Dafuq’
5 rounds
30 sec Front Rack Lunge (55#)
30 sec Burpees
Score: 52
WUx2
Lunges x3/leg
95-115-135-135-140
“Dafuq”
5 rounds
30 sec Front Rack Lunge @115#
30 sec Burpees
Score–>75 reps
Excellent work morning crew!
Today Paige and I joined the 8:30 class..
Today was ‘nemisis day’ for Paige. We all have them, that movement that we struggle with, well for Paige it is both of these!
WuX2
LungesX3/leg
Paige:15-20-25-30-35
Mel:15-35-45-50-55
“Dafuq”
5 rounds
30 sec Front Rack Lunges([email protected]#, [email protected]#)
30 sec Burpees
Paige got 38 reps and I managed 62.. I followed Kevin’s advice and got a good start on the first round.. My goal was to keep my reps at 5, but I managed to add extra reps as I went along..
Great work 8:30 crew! Thanks Kevin!
Mob
WU x2
Group Mob
Front Rack Lunges
3 rep each leg
55-60-65-70-75
WOD: DAFUQ
5 rounds
-30sec Front Rack lunges(60#)
-30sec Burpees
Total reps: 51
M+WU
Group M+WU
Front squat lunges
3 reps/leg
55-70-85-95-100lb
10lb PR 🙂
WOD: Dafuq
5 rounds
30s front rack lunges
30s burpees
I believe I got 58 though my counting was by no means perfect. Started with 70lb lunges but went to 65lb.
Congratulations Heather on 5 years! Having you in my family and in my life is a huge inspiration. You are an amazing athlete, woman and role model and I can only hope to bear some resemblance to you when I grow up.
WUx2
Group WU
Front Rack Lunges x3/leg
95-115-135-145
‘Dafuq’
5 rounds
30 sec Front Rack Lunge scaled to 135# front squats – wonky right knee
30 sec Burpees
Score: 53
cashout: 800 m run
Strength front rack lunges up to 105#
WOD Rx’d
Total 83 reps
Oh sore bum tomorrow! Fun 5pm class with some strong ladies! Thanks Steph!
Cashout 800m run
Front rack lunges
55-65-85-95#
Dafuq
2 rounds RX then dropped to 85#
Total: 62 reps
Peer pressure is bad folks lol I talked Maria into RX then her and Amanda ganged up on me… Just too much today. Should have been smarter
800m run with crampy quads and glutes
Amanda and Maria can be pretty intimidating. Still a nice score!
Nice work! Cara had your back lol, we were kinda mean 🙂
WOD rx’d: 65 reps
My bum is broken
Mobility
WU x 1 (sub out squats for lunges)
Group Mobility and WU
Strength: Front Rack Lunges x3/leg
55-75-85-95
WOD: ‘Dafuq’
5 rounds
30 sec Front Rack Lunge @95#
30 sec Burpees
Total: 51 reps
That’s Maria in case you don’t recognize me upside down. frig I have to change my password now lol
mob wux2 lunge instead of squat
front rack lunge
3 rep each leg ( 3 to 5 set)
95-115-125-125-125
Dafug
5 round
30 sec front rack lunge 95#
30 sec burpees
total 75 rep
800 m run with Kelly,Alaina and Laura
Front rack lunges
55-85-105-115#
WOD Rx’d:
80 reps
800m run with lots of great people 🙂
Fun 5pm class, thanks Steph!
Mobility
WU x 2 (sub out squats for lunges)
Group Mobility and WU
Strength: Front Rack Lunges x3/leg
65-95-115-125
WOD: @95#
Total: 67 reps
Cashout: couch stretch
Thanks Steph and a big congrats to Heather, you are a powerhouse.
Front rack lunges
65-85-95-115-125-135
WOD @ 95#
81 reps
Mobility
WUx1
Strength:
Front Rack Lunges 3x Each Leg
55-75-85(Stopped felt sharp pain in my knees)
WOD: 5 Rounds
30sec Front Rack Lunges @ 75# (Kept it low due to knee pain)
30sec Burpees
Total: 79 Reps
Great Class Chantal!
Front Rack Lunges (6 steps)
75-95-115-115-115#
WOD @ 95# = 89 reps … (PR is 87 reps @ 135#)
Feeling it out since I havent worked out consistently lately. Concentrating on mechanics.
Front Rack Lunges x 3 per leg
45-55-65-75-85
WOD with 65# = 77 reps.
Went light on the weight cuz my backs been “off”. Note for next time – 75# is do-able.
Fun WOD. Gonna feel it tomorrow.
Front rack luges 3rm to 60#
Word @45#: 90 reps
(Same score as last Time but 20# less
Front rack lunges x3 per leg
55-65-75-85-90
WOD: 5 Rounds
30sec Front Rack Lunges @ 75#
30sec Burpees
Total: 71 Reps
Mob + WUx2 (with lunges)
Group WU
Curtis P’s x 5
Front Rack Lunges x3/leg
35-55-60-65-65#
‘Dafuq’
5 rounds
30 sec Front Rack Lunge (55#)
30 sec Burpees
Score: 57
Front rack lunges
3 reps
3-5 sets
right wrist hurts used kb 15,20,25
WOD dafug
5 rounds
30s Front rack lunges
30s burpees
44