Another change

**As a reminder, if there is a storm, please check the site prior to leaving for cancellations.

Starting today, you will be responsible for checking your time when you’re done a workout and writing it on the board. The reason – when we have timed workouts, coaches are left facing the board, writing down times and unable to coach those that are not finished. Hopefully this small change will free up the coach to spend more time with you, which is why you’re here.

Toes to Bar – 10-8-6-4-2
Kettlebell Swings – 20-16-12-8-4

Compare to Aug.16/10

Can you believe Martine just had a baby several weeks ago? What a machine!

52 thoughts on “Another change”

  1. I really like comparing workouts to old ones and seeing the differences

    Last time we did this I only could do 195 push press. failed a 210 push press for 1

    Now I can do 225 for 1RM

    thats 30 pounds in ~ 5-6 months.

    Crossfit Works.

  2. WU x2
    Weighted Pullups
    5×3 7.5×1 12.5×1 20×1 22.5×1(had to kip the last one the rest were strict)

    10-8-6-4-2 T2B
    20-16-12-8-4 KBS #35
    5:05

    2:16 PR and used 5lb more from when i did this one in May πŸ™‚
    Great first class John! Nice to have you with us.

  3. WU x 2

    Strength: Push Jerk x 5
    65-75-85-95-105

    WOD: 20-16-12-8-4
    KBS (35#)
    Sit-ups

    Time: 4:27
    PR of 20 sec.

    Great work this morning John!

  4. CFWU x 2
    Shoulder press (5 reps)
    55-65-75-85-90

    10-8-6-4-2 Toes to bar (used rings – wonky shoulder)
    20-16-12-8-4 KBS #35
    5:12

    It was my first class and I had So much fun: Thanks morning crew!
    I hope to be just as excited for my workouts a year from now as I am today! Wow! Thanks Kevin!

      1. Kevin :
        You don’t look excited at 6am!

        Shut up!
        Behind the 6am scowl is a person who is looking forward to the workout. Sort of.
        I like them a lot better in the evening. πŸ˜‰

    1. Welcome to the morning crew, John! Don’t let Amanda’s comment about liking the evening classes better fool ya….there is a lot to be said about starting the day off with a healthy dose of sweat…not to mention, as much fun as Cross Fit is, there is sweet pleasure in leaving at 7 a.m., knowing the WOD is behind you for the day. And yes, you will still be excited a year from now.

  5. Anyone else interested in the UdeM Corporate Relay challenge? Me, Jeff and Gabrielle need one more to round up our team.

    1. Sorry, I’m working but I would’ve loved too show those gazelles on the other team how I cannot run

      1. It’s up to you, Gabrielle, I can’t guarantee that I would be any faster than you! Besides it is about charity right!

  6. Its all good. I can be the back-up (5th) incase something were to happen and I will surely come to cheer you all on! Just let me know! Thanks!

    1. No that’s fine John, I had put my name in in case they did not have 4. If something happens that you don’t have 4 let me know.
      So just to confirm John you should go…….I haven’t met you but you are probably faster than me anyways!!
      Good luck guys and girls!

  7. Wu x2
    Strength
    Deadlifts’1’s
    95-110-125-140-155-160(PR)-165(PR)

    WOD scale
    20-16-12-8-4
    Situps
    KBS #25
    time=5:25

    Loved this WOD! Next time will up weight on the KBS. Great job 3:15 class! Martine your OHS where impressive!

  8. WU x 2

    Back Squat
    45×10, 65×5, 65×5, 90×3, 100×3, 115(f), 115×1(amrap)

    10-8-6-4-2 T2B
    20-16-12-8-4 KBS (35#)

    4:48 πŸ˜€

    (Aug.16/10-5:58)

  9. Hey guys! How’s the weather? I am in Montreal and was only supposed to be here for the day but now I’m spending the night! Mario, can you look after the registration for our running team? Hope I make it home by Friday for the practice….

  10. WU x 2

    Shoulder Press 1-1-1-1-1-1 / 95-115-135-155-165-170

    10-8-6-4-2 Toes to Bar
    20-16-12-8-4 KBS (50 #)

    Time – 6:08

  11. WU X2

    Strength: OHS (3x)
    45-55-65-70-75

    WOD
    10-8-6-4-2 Toes to bar
    20-16-12-8-4 KBS (30#)

    Time – 5:27

  12. Wu x 2
    Strenght – back squat 5’s
    135-225-255-275-285
    Thanks Marc and Kevin for letting me know if I was low enough.

    Wod with 53#

    6:31

  13. CFWU x 2
    Front squat 3RM
    135-185-195-205-215
    WOD with 53# -> 4:06PR of 26s.
    Gonna have to practice those T2B in the warmup

  14. WU x 2

    Front Squats x 5 Reps
    Still nursing a bad lower back, so kept weight at 45# for all 5 sets. Took this opportunity to work on better form.

    WOD:
    Toes 2 Bar: 10-8-6-4-2
    KBS 25#: 20-16-12-8-4
    Time: 4:40

  15. CFWU x2

    Strength: Push Press
    5x 50-55…stopped, shoulder issues

    WOD:
    Situps – 20-16-12-8-4
    Kettlebell Swings – 20-16-12-8-4

    T = 5:43

    Great race, Cheyenne πŸ˜€

  16. Push Jerks
    Kept light from shoulder
    45-95-135-135-135-135-135

    WOD on bar with 53#
    3:01 (pr from 3:16)

    Great race Pierre. Love that extra push.

  17. WU x2

    Push Press x1
    145-155-165-175-185(PR)-190(PR)

    WOD (50# KBS) – 5:11

    Got 6 sec over last time, but that was with Toes-to-Rings instead

  18. CFWU X 2
    Front Squats (5’s)
    65-70-75-85-85

    WOD:
    Situps 20-16-12-8-4
    Kettlebell Swings 20-16-12-8-4
    Time = 5:41

  19. WU x 2
    cleans 5’s: 130-140-150-175 (bad form so dropped weight)-155
    Just when I thought cleans were getting better!

    WOD: 2:56

    Then I did yesterday’s WOD as prescribed by coach as it includes two of my goats (wallballs and lunges)

    Got 6 rounds + 24 wallshots (all unbroken except for last 24 wallshots which I dropped with about 15 seconds left on clock)

    Much needed rolling and stretching in front of the hockey game tonight!

  20. WU X 2 (Yellow band only! :D)

    Strenght – deadlift x 5
    45-135-155-175 (pr by 10)

    WOD:
    Toes 2 Bar: 10-8-6-4-2
    KBS 35#: 20-16-12-8-4
    Time: 5:50

    whats the difference between toes 2 bar, and knees to elbows?
    i guess there different,,, i think i always do toes 2 bar. is that harder?
    how about knees to bar? haha :p

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro