April 27 workout

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips


18 thoughts on “April 27 workout”

  1. Finally a picture where someone other than me looks like they are dead, or really pissed off 😉

  2. Yikes… Kevin, we’re going to need to have a chat about these candid shots! Back from Mexico, now in Halifax… Hopefully next week I can start up with you guys again…

    Have a great week! 🙂

  3. Really though…who takes a good CrossFit action shot? They all turn out that way 🙂

    Welcome back! Hope you had an amazing trip!

  4. Welcome back Gabrielle. Hope your trip was awesome. The picture is grest. He seldom puts up the good ones.

  5. AMRAP in 20 minutes:
    35 # Sumo-deadlift high-pull, 21 reps
    21 Ring dips (modified – “box” dips)

    REPS: 4 + 21 sdhp and 9 dips…..

    ALMOST!!! 12 more dips.. crazy good workout for me! 😉

  6. Warm up x2

    Strength : Shoulder Press 3-3-3-3-3
    45-55-60-65-70(1) PR

    WOD: 5 rounds of (AMRAP in 20 min)
    -21 SDHP #65
    -21 ring dips (with feet on a box)

    Total: 4 rounds + 21 SDHP + 16 ring dips
    My time would have been probably around 21 min.

    Thanks Kevin for pushing me to used the #65. I guess that’s why you are the trainer 🙂
    It was good to see you training back with us Joel!!

  7. at night, is protein or fat ok?

    which is better?

    in simply for life, they used to say egg white, cottage cheese…..

    what do you guys recommend for a snack?

  8. Elissa- It’s good if you combine it with proteine and carb!! Is all about balance!! You could take it with either half cup of yogurt or a glass of milk. Or, choose 1 block of proteins (egg, cheese, meat, etc.) and a 1 block of carb (10 grapes, half cup of pineapple, 2 cup of brocoli lol, half an orange, etc.) on the list Pierre gave you. Try the more you can to take favorable carb for snack. But don’t be afraid to eat more than 1 block of avocado. That is the minimum quantity!!
    I hope I helped! 🙂

  9. You’re snack should have 1 block of proteins (which is egg white, cottage cheese, etc.) 1 block of carb (fruit and veggy) and a minimum of 1 bloc of fat (almond, avocado etc.!
    -half cup of Yogurt (Source brand is the best) with nuts on it, is a pretty good snack
    – 1 boiled egg, 10 grapes, handful of cashew is my snack before the wod
    – when i am not hungry, i take a glass of milk and handfull of almond
    – Krista cookie!! lol
    – I have a salmon loaf recipe without flour that I cut in 1 block of everything piece
    Other than that, I have to admit that I have a hard time to find a morning snack sometime!!
    Any others ideas everyone? I am sure ”Krista the fabulous cook” have some ideas!! 🙂

  10. oh MC you’re too kind 🙂 i do like to make stuff up though!

    my snack of the week has been 1 block of carrot and celery sticks for carbs and 1 block of cottage cheese mixed with a few whole almonds and some almond butter (about 3 fat).. mmm!

    on the note of cookies – i’m making a batch hopefully tomorrow if not for sure on wednesday to take along to fredericton for snacks. anyone, let me know if you want any and i’ll make some up for you guys too. 6 1P-1C-3F zone cookies for $5. no gluten, VERY little sugar (molasses and organic cane sugar – about 1 teaspoon per cookie. plus a few dark chocolate chips). just let me know.

  11. Krista, could I get 6 ? I should be at the gym tonight and wednesday… possibly thursday.

    4 days in a row sounds like a bit much… thoughts?

  12. pierre and elissa – i’m going to try to make them this afternoon, i’ll let you know for sure though (yesterday as a 13 hour work day so i’m a bit behind of ‘real’ life stuff 🙂 . i’ll keep you posted and bring them by the gym

  13. I’ll take 6 cookies as well! I am sure Pierre won’t have enough to share with me!! But no rush. We just need it for the weekend! Thanks Krista!! 🙂

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