We added a Sunday session for the body comps. $25 reserves your spot.
Bring in $5 to switch up your workout.
“Air Force”
20 Thrusters (95/65#)
20 Sumo deadlift high pulls
20 Push Jerks
20 Overhead squats
20 Front squats
For every minute on the minute you have to perform 4 burpees. Starts with 4 burpees.
*20 minute cap
Compare to Jan.31/12
Mobility
WU x 2
OHS x 5
65-75-85-95
“Air Force”
20 Thrusters 75#
20 Sumo deadlift high pulls
20 Push Jerks
20 Overhead squats
20 Front squats
For every minute on the minute you have to perform 4 burpees. Starts with 4 burpees.
Time: 9:50
1:06 slower than last year, but 20# more. OHS really slowed me down.
That’s not a big slow down considering you bumped up the weight by 35% since last time and kept it sub 10!
Nicely done!!
The body comp test is this Saturday and there’s a few spots left. $25 holds your spot.
I gave 50$ to Mario this am for Vince and I 🙂
Yes. I added (paid) next to your names on the list… but should be paid before your name makes it on the list, just so others dont get confused by that.
Mobility
Wu x 2 with chest to bar Pullups
Foam roll quads and calves were very tight
Wod rx’d
9:40 awesome Wod, real lung and quad burner.
Thanks Mario, great coaching and thanks for correcting my SDHP’S.
Anytime! Great work!
mobility
wu x 2
strength – Push press x 5
95, 115, 125, 135
WOD : “Air Force” RX
Starts with 4 Burpees.
20 Thrusters 95#
20 SDPH
20 Push Jerks
20 Back quats
20 Front squats
For every minute on the minute 4 Burpees.
Time = 9:42 (7 sec slower but 20# more)
Same comment I made to Vince, nice PR since you added 20#!
wow!
With 20# more – wow that is truly impressive!
mobility
50 no show Burpees
wu x 1 add figure 4, KBS 35
strength – Push press x 5
95, 115, 125, 135
WOD : “Air Force” RX
Starts with 4 Burpees.
20 Thrusters 40#
20 SDPH
20 Push Jerks
20 OHS
20 Front squats
For every minute on the minute 4 Burpees.
Time = 13:49
cash out – leg stretch
Very consistent throughout the WOD! Good job Rachel!
Good job Rachel! Lots of burpees for you 🙂
Wu x 2
Deadlift x 5
135 (WU) – 175-200-210-220-230(no time to do this one)
WOD @ 65# – 16:55… more than 2 minutes over my previous time with same weight.
tip # 1 – Last time, I didn’t do strength before this one – Deadlifts destroyed my lower back and legs from the beginning.
tip # 2 – Over indulgence into non-paleo indian food yesterday was a yummy ‘treat’ but totally not worth how I felt last night, and how it affected my performance. Yeah Yeah I Know, the point of doing a challenge is to change habits, but you gotta live a little. My goal for the future: 6 weeks @ 100% paleo, 1 week @ 80-20. I know I need to stick to 100% if I want to achieve my goals. 80-20 will be a good way for me to maintain after.
Good work Chantal! After a set of heavy deads too, nice!
Mob + wu
Strength cleans
95-105-115-115 I didnt do the last set after I stopped to really considered the Wod
WOD Airforce
65# 19:33
Most intense workout yet (for me)
And thanks to Kevin for the encouragement otherwise I might still be laying on the gym floor in the fetal position…crying
I seriously cannot understand how some of you guys are getting under 10min for this rx’d
It really puts it into perspective of how out of shape I am.
You’re right, it is a great workout and a great benchmark for Crossfit progress. I’m sure you’ll do it heavier and faster next time it comes around. It’s kinda tough to judge a WOD too when it’s your first try.
Nice work!!
Thanks man!
Anytime!
Mob
WU
Strenght- OHS 50-55-60-65-70- Great Sharing the Bar with you Rachel 🙂
Change for Change
5-10-15-10-5 reps of:
Hang Power Cleans (50#)
Box Jumps 12″
Time:5:16
mobility
Wux1
Foam Roll
“Air Force”
20 Thrusters #95
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
EMOTM Burpees
Time: 7:56 RX
This one was tough felt like fran but longer.
Nice work lance
Beast!
Amazing time Lance!
Mobility
WU x 2 (no pushups)
OHS x 5
15-15-15-15-15# Sore shoulder so kept the weight light.
Change for change
25 Double Unders (Scaled to 75 singles)
15-12-9
Pull-ups (green band)
Sit-ups
Squats
25 Double Unders (Scaled to 75 singles)
Time: 7:35 When I did this Feb. 15th, I ran out of time at 15 minutes. So huge PR.
400m Run.
That’s really amazing – you’ve gotta be thrilled with that! Congratulations.
Thank you, Heather. I am super pleased.
Mobility
WU x 2
Strength: Shoulder Press (First time ever that I didn’t hate this lift.)
25-35-45-50(2 then failed)-45
Change for Change, Feb. 18
3 rounds
10 CTB (scaled to pull-ups, green band)
10 Front Squats #55
Original time: 5:28. Today: 4:48 – and pull ups were unbroken first 2 rounds.
400m run
MOB
WU x 2
Strength Clean 1’s
75-90-100-110-120-130 PR! (So happy it went up relatively”easily” and no shoulder pain which usually means my form is good 🙂 )
Change for change (Feb 17)
Grasshopper push ups
Russian twists (10#)
Time 9:00
Missed this one since I’m never in the gym on Sunday and wanted to give it a shot BUT, this is the second time I’ve paid my way out of “Air force” so next time NO Matter What, I’ll have to get Air force done. Did not look pleasant so big cheers for those who tried it at 6 and 7 a.m.!!
Thanks for coaching Mario – so cheerful that early in the morning!
Nice Job!! Lots of PR lately 🙂
i love screaming “burpees!!” every minute. 🙂
And every time you yelled I thought “Man, I’m glad that’s not me!! 🙂 )
lol Same for me
Mob
Wu x 2
Deadlifts 5 rm to 160#
wod rx’d:15:40…
What a challenging yet exhilarating one!!!
WOD: Air Force RX @ 65 lbs
Time: 8:45
Last year: 10:53
PR: 2:07 Lung burner!
You are always impressive Corrina but a 2:07 pr on this monster wod is awesome. Congrats!
Crazy fast!
Hard work pays off. I am wishing I had done this one. It looked brutal.
WOD Rx = 8:59 (PR by 6:48… Nov4/11 was 15:47)
I have never wanted more NOT to do 4 extra burpees, was hauling ass on that last round. Brutal, almost felt like puking when Ron asked me to help demo the stretch. Haha
Breakdown for future reference…
Thrusters – done at 1 min
SDHP – done at 2 mins
Jerk – done at 4 mins
OHS – done at 7 mins
F.Squats – done at 9 mins
Grea job gang! This is no walk in the park.
Holy pr Mario nice work
amazing PR!
Wow.….big gain.
Amazing what a good 12 months of Crossfit can do.
Oh and thanks Evan, he was on me like a shadow during that WOD, not letting me slow down (too much).
Amazing pr Mario – great job!
Holy Shit Mario that is unreal.
WU x 2
skipped strenght and did some stretching and lacrosse ball
WOD: “Air Force” @ 85#
– 20 Thrusters
– 20 Sumo Deadlift High Pulls
– 20 Push Jerks
– 20 Overhead Squats
– 20 Front Squats
* Every minute on the minute, do 4 burpees.
Time: 11:56 PR of 20#
Time of 8:44 last year @ 65#
real lung and quad burner!
Nice work Frank!
Mob
WU x 1
Extra mobility and foam roll… Sore from tuesday squat / lunge / burpee combo!
Paleo benchmarks
21-15-9
Burpees
KBS @ 30#
Time : 6:18
PR of 2:33… I promise that i didnt sandbag it last time, i just thought i was going to pass out / die. So no breaks this time was the big difference.
2000 m row
Time : 8:19
PR of 19 seconds… I was about to quit at 1300m thanks to Joey and Kimmy for keeping me in line!
Really happy with both of those times… Especially since my 1st benchmarks were only 3 weeks ago. But i had been off for a month before i did my 1st one.
OMG Maddy, you must be thrilled!! Big big big congratulations girl!!
You did awesome on that row! You really dug in and finished strong!
8:19 is an amazing row time.
Well did my Paleo benchmarks today, in the WOD i got a 45sec pr my time was 3:39. In the row I got 20sec pr my time was 7:32. Since I started the challange I also lost 15 pounds. Pretty happy with that.
Thats awesome!
Great job Darrell, that’s amazing!
Great work Darrell!
Visiting Crossfit Fredericton Tonight
WU x 2
Strength, push Press x 5
45, 85, 95,105, 115, 125
WOD, 4 Rounds for Time
30 Double Unders
6 Muscle Ups, scaled to 12 Pull Ups and 12 Push Ups
Time, 8:42.
What did I learn today? It doesn’t matter which box you go to, the WOD is always harder than it looks on paper. That was a cardio burn. Great box if you are ever in Fredericton overnight.
Late getting to the gym
Warmup x 1
50 no show burpees (surprisingly felt great)
WOD @ 55lbs
11:29
Forgot my OLY shoes and felt a huge difference in my OHS. Disappointed with my time and performance. Will try this again soon. Everything was great until the OHS.
This wod at #55 after 50 burpees is no joke (and I totally get the importance of the shoes 🙂 ) still looks like a strong performance to me!
Mobility
WU x2
No strength. I foam rolled and worked on my quad soreness in prep for the 100 squats I was about to do….
Air Force @ 65#
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
Time: 7:50 Rx
I did this one in October while visiting Maritime CrossFit and scored a 8:53 Rx. So today was a PR of 1:03! Woot!
Oops…forgot to write EMOTM 4 burpees
WOW! I knew you had a super quick time but I hadn’t realized that it was Rx on top of that !! Great job!
Mobility
WU x 2
Paleo Benchmarks
21-15-9
KBS 20#
Burpees
Time: 5:29 (1:07 PR from 6 weeks ago)
2K row
Time: 9:21 (11 sec PR from 6 weeks ago)
Really happy with the improvement. The row kicked my butt. I rested almost 40 minutes between workouts last time, and this time was 20 min.
Mobility
WU X 2
Strength: Overhead squat 5 x – 35,40,45,50,55
Airforce 35#
20 thrusters
20 SDHP
20 Push jerks
20 OHS
20 Frontsquats
4 Burpees every minute
Time: 6:40
Speedy girl.
WU x 1
Extra hip/groin stretching
Power Cleans x 1
175(3) – 180(2) – 185 – 190 – 200 (PR)
WOD:
“Air Force” Rx’d
15:43
A very humbling WOD, but glad I did it. Tank went dry too fast, but got under the cap so I am Ok with my first time at this one..
Really fun to see lots of faces I haven’t seen in awhile. You evening folks are alright!
WU x 2
Push Press x 5: 65-75-80-85-90
Air Force as Rx’d
Time: 14:54
Well that was not pretty AT ALL 🙁 Third time I’ve done this WOD and that was my worst performance yet. Not even close to my previous time of 12:40 from last January. On a positive note,I was so happy for it to be over. I had serious visions of being stuck in the burpee mouse wheel for minutes at a time and not progressing on the lifts. As always (er…mostly always) I was happy to have done it & in retrospect, it wasn’t so bad.
Some wicked fast times on this today. Doing this sub 10 is a real accomplishment.
Still impressive to me Heidi. Great show of perseverance on a truly challenging wod.
That would be a great idea for a horror movie! The Burpee Mouse Wheel!!! Hello nightmares!
Hope everyone has been noticing the huge performance gains that the paleo crew has been posting. That’s the real benefit of good nutrition – weight loss is a great side effect but being able to do more in the wods (and in life) that’s what really matters. Congratulations everyone for every rep and every second gained. Keep it up 🙂
Mobility
WU x 2
Strength : Back Squat 45×5, 65×5, 85×5, 105×5, 115×5, 125×5
WOD : Airforce : 1320
This was by far the hardest WOD I have done in my life lol . it was challenging in every aspect . I sucked it up and did it but I tell ya near the end my lovely friend the Burpee kicked my ass . Pleased with my performance but still have a lot of technique to work one . Looking forward to nest class .
Change for change. AMRAP in 20 minutes
WOD: 12 push press @ 35lbs
10 pullups green band
Score: 10 rounds + 10 push press.
I enjoyed this work out. Thanks Kevin.
Mobility
WU x 2
Strength
Deadlift
135,175,195,210,240 x 5 PR of 5#
“Air Force”
20 Thrusters 95#
20 Sumo deadlift high pulls
20 Push Jerks
20 Overhead squats
20 Front squats
For every minute on the minute you have to perform 4 burpees. Starts with 4 burpees.
Time: 13:45 RX
mob
wu x 2
“Air Force”
20 Thrusters 45#
20 Sumo deadlift high pulls
20 Push Jerks
20 back squats
20 Front squats
For every minute on the minute you have to perform 4 burpees. Starts with 4 burpees.
Time: 9:39
Tough wod. Had to do back squats as my OHS weight is not very high
mob
wu x 2
foam rolling, lacrosse ball
OHS stretching with Frankie
“Air Force”
20 Thrusters 95#
20 Sumo deadlift high pulls
20 Push Jerks
20 Overhead squats
20 Front squats
For every minute on the minute you have to perform 4 burpees. Starts with 4 burpees.
Time: 9:50