WUx 2
Strength – front squats x 1
60,70,80,90(bad form),90(better),90(F),90(F)
3 rounds of:
100m Waiter Walk (right) (20# KB)
30 Situps
100m Waiter Walk (left) (20# KB)
30 Good Mornings (15#)
Time = 11:46 (left side for the waiter walk where very difficult, should have used 35# for the good morning)
Cash out – Lacrosse ball behind shoulder
Kevin
What a fun one!
3 rounds of:
100m Waiter Walk (right) – 50# DB
30 Situps (abmat)
100m Waiter Walk (left) – 50# DB
30 Good Mornings (45#)
10:16
Ed K
Kev, Is there anyway I could come in and do Cindy? I was really tied up with packing and stuff yesterday and I really wanted to do it before I left. If not I understand.
Kevin
Talk to me at the gym.
Corinna
WU x 2
I did my first 7:00 a.m. class since the month of March. BRUTAL!!! Gosh, I am not sure how I did the 6:00 a.m. classes for so long…lol!!
Strength: Front Squat x 3
120-135-145-150-145(not awake so screwed up weight)-155
3 rounds:
WOD: 100m waiter walk (35lbs)
30 situps
100m waiter walk (35lbs)
30 good mornings (45#)
This WOD just about killed me!!! lol!! It was the first time since I started cross fit that I did not want to finish a WOD! I dropped down to 30 lbs on the second waiter walk in round 2 and I still had a hard time!!
Time: 23:52
Great job 7:00 a.m.ers.
I certainly have a new found respect and appreciation for waiters and waitresses for sure!!
Denis
CFWU x 2
Front Squat 5’s
95-115-125-135-145 Watching My knee very closely…
WOD @ 40lbs
13:41 I think…
Sorry for the Burp girls it was stretching me out lol
Denis
Good mornigs @ 45lbs
Dan
Great job today 5:30 class. Those waiter walks were not easy and I only tried 1!
Heidi
WU x 2
Shoulder Press X 1 Rep.
45-55-60-65-70-75(F)…GRRR….been stuck at 70 on this lift FOREVER!
3 rounds:
WOD: 100m waiter walk (30#)
30 situps
100m waiter walk (30#l)
30 good mornings (35#)
Time = 10:49
I liked this one. I wish I had done the Waiter Walk at Rx’d at 35#….next time.
Lora
WOW! Fast time Heidi! Way to go!
Corinna
Great time Heidi!
Francis
WUx 2
Strength Shoulder Press
5 x 80-90-95-115-125
3 rounds of:
100m Waiter Walk (right) (40#)
30 Situps
100m Waiter Walk (left) (40#)
30 Good Mornings (45#)
Time = 15:13
Chantal L.
WU x 2
Strength – OHS
70-80-80-80 (not enough time to do another set)
WOD 3 rounds of:
100m waiter walk – right (30#)
30 situps
100m waiter walk – left
30 Good mornings (35#)
Time: 14:48 I think… My shoulders are to sore to grab my book over there!
Awesome job 5:30, it felt like a race all along, almost everyone was following the same rounds!
Corinna
Good work Chantal!
Shelley
WUx2
Strength – front squats x 3
35-40-45-50-55
WOD
3 rounds:
WOD: 100m waiter walk (20lbs)
30 situps
100m waiter walk (20lbs)
30 good mornings (15#)
Time: 15:55
Jeff
Happy birthday Mr. Walker.
Lora
WU x 2 (alternated between small band and no band for pullups)
Strength: OHS (goat, goat, goat!!!) (x5)
45-55-65-70(4)-70(5)
**OMFG these are hard for me**
WOD
3 rounds of:
100m Waiter Walk (right) #35
30 Situps
100m Waiter Walk (left) #35
30 Good Mornings #35
Time = 15:16
*could have gone a little heavier on the Good Mornings but happy to do this WOD as Rx’d*
Great job 4:15 crew!!! Thanks for the encouraging words Tim 🙂
3 rounds of:
100m Waiter Walk (right) (30#)
30 Situps
100m Waiter Walk (left) (30#)
30 Good Mornings (10#)
T:12:26
This was a great workout!!!!
Jeff
Ever wondered why the Co-Op Feed Mill next door smells so bad? Today in a food safety training course at work, I learned that Poultry Manure is one of many disgusting things fed to cattle. … and sure enough it’s on this list I found….
CFWU x1
32 B-Day burpees
Skipped strenght cuz of shoulder and everything soreness 😀 Practiced KBS and wallballs
WOD with 50# walk, 45# Goodmornings and Abmat
13:23
Cheyenne
WU x 2
Strength: OHS 3’s
35-40-45-50-55 (3 attempts and F) Definitely a mind game,felt afraid it was going to fall on me
WOD: East Side Mario’s Badda Boom Badda Bing Alias Smells Like Chicken Feed
100m waiter walk 25#
30 situps
100m waiter walk 25#
Good Morning 10#
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…
WUx 2
Strength Push Press
5 x 45-55-65-70-75
3 rounds of:
100m Waiter Walk (right) (25# KB)
30 Situps
100m Waiter Walk (left) (25# KB)
30 Good Mornings (10#)
Time = 10:42
I liked this one!
WUx 2
Strength Push Jerk
5 x 45-55-65-70-75
3 rounds of:
100m Waiter Walk (right) (15# KB)
30 Situps
100m Waiter Walk (left) (15# KB)
30 Good Mornings
Time = I forgot to write it down but think it was close to 15 Min
Clean 5x
95-135-155 exhausted from just this. Maybe it’s time for another rest day
3 rounds of:
100m Waiter Walk (right) (50lbs db)
30 Situps
100m Waiter Walk (left) (50lbs db)
30 Good Mornings (45lbs)
13:29
Crap that was heavy 🙁 Had to break my walks.
WUx 2
Back Squat x 3
65-75-80-85-100-110 (didn’t realize at the time but it was a pr for reps! Thanks Jane)
3 rounds of:
100m Waiter Walk (right) (25#)
30 Situps
100m Waiter Walk (right) (25#)
30 Good Mornings (#35)
Time = 16:26
That was a fun one!
You made it look easy! You go girl!
WUx 2
Strength – front squats x 3
135,155,175,185
3 rounds of:
100m Waiter Walk (right) (35# KB)
30 Situps
100m Waiter Walk (left) (35# KB)
30 Good Mornings (45#)
Time = 11:00
Cash out – Lacrosse ball behind shoulder
Back Squat 3RM -> 75-80-85-100-110 (PR reps)
WOD:
Did first 100m walk with 35# dumbbell and then switched to 30#. Good AMs @ 35#.
23:26 (Minus 10 seconds for Denis’ burp right Corinna?)
Excellent travail tout le monde!
Mouhahahahaha ! lol !!!
Great job today Jane! Minus 10 seconds for sure…lol..
WUx 2
Strength – front squats x 1
60,70,80,90(bad form),90(better),90(F),90(F)
3 rounds of:
100m Waiter Walk (right) (20# KB)
30 Situps
100m Waiter Walk (left) (20# KB)
30 Good Mornings (15#)
Time = 11:46 (left side for the waiter walk where very difficult, should have used 35# for the good morning)
Cash out – Lacrosse ball behind shoulder
What a fun one!
3 rounds of:
100m Waiter Walk (right) – 50# DB
30 Situps (abmat)
100m Waiter Walk (left) – 50# DB
30 Good Mornings (45#)
10:16
Kev, Is there anyway I could come in and do Cindy? I was really tied up with packing and stuff yesterday and I really wanted to do it before I left. If not I understand.
Talk to me at the gym.
WU x 2
I did my first 7:00 a.m. class since the month of March. BRUTAL!!! Gosh, I am not sure how I did the 6:00 a.m. classes for so long…lol!!
Strength: Front Squat x 3
120-135-145-150-145(not awake so screwed up weight)-155
3 rounds:
WOD: 100m waiter walk (35lbs)
30 situps
100m waiter walk (35lbs)
30 good mornings (45#)
This WOD just about killed me!!! lol!! It was the first time since I started cross fit that I did not want to finish a WOD! I dropped down to 30 lbs on the second waiter walk in round 2 and I still had a hard time!!
Time: 23:52
Great job 7:00 a.m.ers.
I certainly have a new found respect and appreciation for waiters and waitresses for sure!!
CFWU x 2
Front Squat 5’s
95-115-125-135-145 Watching My knee very closely…
WOD @ 40lbs
13:41 I think…
Sorry for the Burp girls it was stretching me out lol
Good mornigs @ 45lbs
Great job today 5:30 class. Those waiter walks were not easy and I only tried 1!
WU x 2
Shoulder Press X 1 Rep.
45-55-60-65-70-75(F)…GRRR….been stuck at 70 on this lift FOREVER!
3 rounds:
WOD: 100m waiter walk (30#)
30 situps
100m waiter walk (30#l)
30 good mornings (35#)
Time = 10:49
I liked this one. I wish I had done the Waiter Walk at Rx’d at 35#….next time.
WOW! Fast time Heidi! Way to go!
Great time Heidi!
WUx 2
Strength Shoulder Press
5 x 80-90-95-115-125
3 rounds of:
100m Waiter Walk (right) (40#)
30 Situps
100m Waiter Walk (left) (40#)
30 Good Mornings (45#)
Time = 15:13
WU x 2
Strength – OHS
70-80-80-80 (not enough time to do another set)
WOD 3 rounds of:
100m waiter walk – right (30#)
30 situps
100m waiter walk – left
30 Good mornings (35#)
Time: 14:48 I think… My shoulders are to sore to grab my book over there!
Awesome job 5:30, it felt like a race all along, almost everyone was following the same rounds!
Good work Chantal!
WUx2
Strength – front squats x 3
35-40-45-50-55
WOD
3 rounds:
WOD: 100m waiter walk (20lbs)
30 situps
100m waiter walk (20lbs)
30 good mornings (15#)
Time: 15:55
Happy birthday Mr. Walker.
WU x 2 (alternated between small band and no band for pullups)
Strength: OHS (goat, goat, goat!!!) (x5)
45-55-65-70(4)-70(5)
**OMFG these are hard for me**
WOD
3 rounds of:
100m Waiter Walk (right) #35
30 Situps
100m Waiter Walk (left) #35
30 Good Mornings #35
Time = 15:16
*could have gone a little heavier on the Good Mornings but happy to do this WOD as Rx’d*
Great job 4:15 crew!!! Thanks for the encouraging words Tim 🙂
Nice time Lora!
WUx 2
Strength Shoulder Press
5 x 45-55-65-75-80
4 x 80
3 rounds of:
100m Waiter Walk (right) (30#)
30 Situps
100m Waiter Walk (left) (30#)
30 Good Mornings (10#)
T:12:26
This was a great workout!!!!
Ever wondered why the Co-Op Feed Mill next door smells so bad? Today in a food safety training course at work, I learned that Poultry Manure is one of many disgusting things fed to cattle. … and sure enough it’s on this list I found….
http://www.ext.colostate.edu/pubs/livestk/01615.html (scroll to bottom)
Here’s another interesting article…
http://www.ucsusa.org/food_and_agriculture/science_and_impacts/impacts_industrial_agriculture/they-eat-what-the-reality-of.html
If you aren’t buying organic meat now you might want to consider a change! 😉
Maybe it’s chicken feed made at Co-Op…I’m not sure.
WUx 2
Strength
Push Press
45-55-65-70-75(4)
3 rounds of:
100m Waiter Walk (right) (30#)
30 Situps
100m Waiter Walk (left) (30#)
30 Good Mornings (10#)
T:12:35
Not a bad workout considering my strength workout was push presses
U did awesome buddy!!!
CFWU x1
32 B-Day burpees
Skipped strenght cuz of shoulder and everything soreness 😀 Practiced KBS and wallballs
WOD with 50# walk, 45# Goodmornings and Abmat
13:23
WU x 2
Strength: OHS 3’s
35-40-45-50-55 (3 attempts and F) Definitely a mind game,felt afraid it was going to fall on me
WOD: East Side Mario’s Badda Boom Badda Bing Alias Smells Like Chicken Feed
100m waiter walk 25#
30 situps
100m waiter walk 25#
Good Morning 10#
18:18