Kevin, can you switch me to the 6:30pm class please if there is availability. I need to go to work early tomorrow and won’t be able to make the 6am class. Thanks.
Heather (Mum)
CFWU X 3
Strength 3-3-3-3-3
Overhead Squats Still working on technique. I think I finally got it.
15-20-25-25-30
WOD 50 lb.
10 squat cleams 50 situps
8 ” ” 40 ”
6 ” ” 30 ”
4 ” ” 20 ”
2 ” ” 10 ”
Time 15 min. 4 squat cleans 18 situps
Disappointed I did not complete last round in the time limit. I guess I needed MC.
Andy
Hmmmm….squat “cleams” 8)
Marcel
Solid effort Heather, you were pushing until the end!
lance
Warm upx3
Cleans 3-3-3-3-3
135-155-165-175-185
WOD #135
Time: 11:something was so happy to be done didn’t even look at the board
Cleans in strength before this is a bad idea tires out your legs really fast. Maybe next time ill get under 10 and i wont do cleans beforehand. Great job today everyone!
Ed
Some stretching and movement
Strength Back squat 5-5-5-5-5
135-155-185-205-225 Felt really weak here today sigh
The V-Situp instead of normal situps really slowed me down. I struggled with them, I was doing 5 at a time at the end, but I wanted a better challenge core workout!! 🙂
Ed
holy shit mc you are nuts!
Kevin L
Better challenging core workout? Geeze MC talk about making the rest of us look bad! haha wow what a time!
Pierre
If somebody cancels their 5:30 class tomorrow, I will take it!
I am registered at 6:30!!
Marcel
CFWU x 3
Strength Push Press 5-5-5-5-5
75-85-95-105-110
Still nursing a bad elbow and rotator cuff…aging is wonderful.
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…
Kevin, can you switch me to the 6:30pm class please if there is availability. I need to go to work early tomorrow and won’t be able to make the 6am class. Thanks.
CFWU X 3
Strength 3-3-3-3-3
Overhead Squats Still working on technique. I think I finally got it.
15-20-25-25-30
WOD 50 lb.
10 squat cleams 50 situps
8 ” ” 40 ”
6 ” ” 30 ”
4 ” ” 20 ”
2 ” ” 10 ”
Time 15 min. 4 squat cleans 18 situps
Disappointed I did not complete last round in the time limit. I guess I needed MC.
Hmmmm….squat “cleams” 8)
Solid effort Heather, you were pushing until the end!
Warm upx3
Cleans 3-3-3-3-3
135-155-165-175-185
WOD #135
Time: 11:something was so happy to be done didn’t even look at the board
Cleans in strength before this is a bad idea tires out your legs really fast. Maybe next time ill get under 10 and i wont do cleans beforehand. Great job today everyone!
Some stretching and movement
Strength Back squat 5-5-5-5-5
135-155-185-205-225 Felt really weak here today sigh
For time:
Squat clean, 10 reps
50 Sit-ups
Squat clean, 8 reps
40 Sit-ups
Squat clean, 6 reps
30 Sit-ups
Squat clean, 4 reps
20 Sit-ups
Squat clean, 2 reps
10 Sit-ups
135 for cleans
9:28
Happy birthday Gillyon!
Happy Birthday Gillyon!! Yippeeee!!
There’s a class doing 29 burpees today! Who’s it going to be???
Happy Birthday Gillyon!
awesome time yesterday – great workshop – thanks again Kevin.
Happy Birthday Gillyon.
I need a spot @ 6:30 if anyone cancells…
Kevin,Mom and I can’t make it in tonight.So there are 2 spots open for 5:30!
nice T -shirt Joel
:o)
eek what is the female weight? excited/scared 🙂
Thanks for the bday wishes!
I was late for rehersal tonight…… about 29 burpees late….
Yarrr!
135/95 is the weight
Kevin, sorry I won’t be able to come at 6:30 either. I need to work, everyone called in sick. 🙁
Sorry for the last minute notice. I’m canceling my 5:30 spot. Neck is still sore 🙁
Kevin, could you cancel my 6:30 spot? I’ll be there at 5:30 instead. Sorry for the last minute change!
I’m taking this one!
wupx3
strengthx1
backsquat 55-75-95-105-115(pr)
wod: (50#)
time: 12:51
Happy Birthday Gillyon!!!
Happy Bday Gill!!!!!!
Strength 5×5
Shoulder press – 75lb
WOD with 95lb
8:56
Nice time sonia!
Very impressive time Sonia!
CFWU x 3
strength
what the…
CFWU x 3
strength deadlift 1-1-1-1-1
155-185-205-225PR-245PR
WOD with 85#
10:07
Huge PR Owen!
nicely done !
Nice work Owen! You are making really great progress!
WU x 3
Shoulder press 3-3-3-3-3 / 35-40-45-50-55
WOD: 35 lb (not heavy enough, I’ll know next time!)
For time:
Squat clean, 10 reps
50 Sit-ups
Squat clean, 8 reps
40 Sit-ups
Squat clean, 6 reps
30 Sit-ups
Squat clean, 4 reps
20 Sit-ups
Squat clean, 2 reps
10 Sit-ups
time: 8:11
Warm up x 3
Push Jerk (3 reps) – 45-65-85-95-105
WOD:
10 Squat Clean #95
50 V-situp
8 Squat Clean
40 V-Sit
6 Squat Clean
30 V-Situp
4 Squat Cleans
20 V-Situps
2 Squat Cleans
10 V-situp
Time: 9:22 min
The V-Situp instead of normal situps really slowed me down. I struggled with them, I was doing 5 at a time at the end, but I wanted a better challenge core workout!! 🙂
holy shit mc you are nuts!
Better challenging core workout? Geeze MC talk about making the rest of us look bad! haha wow what a time!
If somebody cancels their 5:30 class tomorrow, I will take it!
I am registered at 6:30!!
CFWU x 3
Strength Push Press 5-5-5-5-5
75-85-95-105-110
Still nursing a bad elbow and rotator cuff…aging is wonderful.
Subbed deadlifts with 165 lbs
For time:
Deadlift, 10 reps
50 Sit-ups
Deadlift, 8 reps
40 Sit-ups
Deadlift, 6 reps
30 Sit-ups
Deadlift, 4 reps
20 Sit-ups
Deadlift, 2 reps
10 Sit-ups
Time 10:31
Happy Birthday Gillyon! Not sorry to be missing burpees.
At home so my WOD was modified.
Instead of Squat Cleans I did Burpees!
Burpees, 25 reps
50 Situps
Burpees, 20 reps
40 Situps
Burpees, 15 reps
30 Situps
Burpees, 10 reps
20 Situps
Burpees, 5 reps
10 Situps
Time: 12:45
Gillyon, that’s 75 burpees for you! Happy Birthday!!! 🙂
CFWu x 3 (ring rows 10,10,10)
Strength Back Squat 5’s)
45-65-65-75-75 Keeping it light to get started again
WOD modified
Squat Cleans – 75#
Situps
50 – all anchored
40 – 20 anchored, 40 crunches
30 – sub 50 crunches
20 – sub 40 crunches
10 – sub 20 crunches
———————
12:45
Was huffing and puffing after a week away!
Happy B’Day, Gillyon!
CFWU x 3
Strength – Push Jerk
Worked with the broom stick and jumping off a box, thanks Kevin
5-5-5-5
75-75-95-105
WOD with 105 lbs
Time: 10:04
CFWU x3 plus 29 burpees Happy Birthday Gillyon!!!!
Front Squat: 3-3-3-3-3
65-70-75-80-85
WOD:
10 Squat Cleans (55lbs)
50 Sit Ups
8 SC
40 SU
6 SC
30 SU
4 SC
20 SU
2 SC
10 SU
Time: 8:11
CFWU x 3 plus 29 burpees
Strength – 3-3-3-3-3
Push press 55-65-75-85-90
WOD with 55#
Time: 12:41
Happy with this time, i didn’t even think I was going to finish this in 15 mins 😀
CFWU x 3
29 burpees
Strength – 3-3-3-3-1
Overhead Squat 45-65-70-75-80
Form felt good at least.
WOD Cleans @95 lbs.
Time: 12:35
WU x 3 plus 29 burpees (HAPPY BIRTHDAY GILLYON!!!) *hehe*
Strength = Deadlifts x3
3-3-3-3-3
85-105-125-135-145 (Thanks Coach P. for the help on my form)
WOD (With little weights…. HAPPY BIRTHDAY GILLYON!!) [I let her use the tall weights I had…. it’s her birthday er somethin]
10 Squat Cleans (85lbs)
50 Sit Ups
8 SC
40 SU
6 SC
30 SU
4 SC
20 SU
2 SC
10 SU
Time: 13:58
Tracey you rocked this one! Great job!
Oh and in case I didn’t mention it…. HAPPY BIRTHDAY GILLYON!!!
Warm Up X 3
Push Press x 5
45-45-45-45-45
WOD: 10 Squat Cleans @ 45 lbs – 50 Sit Ups
8 SC – 40 SU
6 SC – 30 SU
4 SC – 20 SU
2 SC – 10 SU
Time: 10:51