Change for Change

If you’re interested in trying out some Inov-8 shoes, the rep from Halifax will be here on Saturday at 11am.

$5 if you want to switch up your workout today.

Today marks the beginning of Jeff’s programming. Enjoy the next 2 weeks!

800m Run with 20 Squats every 200m
40 Hand-release Pushups
40 Toes through Rings
800m Run with 20 Squats every 200m

With there being plenty of pushups in this workout, take a look at this short clip on how to perform a proper pushup.


73 thoughts on “Change for Change”

  1. Thanks to all those that came out for the taping and pullup clinic last night. If you were one of those that came, please let me know what you thought. What was the best thing you took away from it? Was there something I should have spent more time on? Etc.

    Also, are there any other clinics you’d like to see?

    Appreciate all your feedback, good or bad.

    1. KEvin, the clinic last ngiht was great, enough to see the different ways to improve pullups and how to tape properly, pretty much helped me with the basics that i want to improve on (minus the super wedgie).. as for other clinics, a gymnastics/ stretching/ flexibility (whatever you call it) clinic i think would be great or a pose running clinic would be nice too

    2. Though I’ve been to a couple of certs and we’ve gone through the kipping pullup technique, I appreciated your clinic because you broke it down differently and gave many tips and examples of exercises to continually improve technique and build strength for better pullups. I learned a lot, again! Initially I was going there more so to learn about taping, but I gained a lot more than that πŸ™‚

      I would like to see clinics on gymnastics, mobility, the various lifts, nutrition, running, basically, everything and anything you can offer us to help us become better athletes and trainers. You’re a wealth of knowledge and a skilled teacher – continue sharing the wealth! It’ll make us a stronger box and better community πŸ™‚ Joanna, your ability to execute excellent form and technique is also very helpful for us visuals.Thank you again for putting on such an excellent clinic!

  2. WU x 2

    Push Jerk 5β€²s

    800 m run (20 squats every 200m)
    40 HR Pushups
    40 V-snaps
    800 m run (20 squats every 200m)

    Time: 21:25

    I really like this WOD!

  3. WU x 2
    Strength Deadlifts
    1 x 125-135-145-155-165 (PR)

    JT (change for change)


    Pike Pushups
    Ring Dips (big purple band)

    time = 16:11

    Wow, pushups never felt so difficult! I did 10 extra reps of pike pushups last round, I don’t think I was getting my rear end high enough haha.

    Good job everyone!

  4. Backsquat 3x

    Opted for ‘change for change’ and did “JT” again.

    Hand Stand Push Ups
    Ring Dips
    Push Ups

    14:54 (PR by 5:48 from last week)

    I knew I didn’t pace myself properly last week and just wanted to validate that today. Let this be a challenge for Jeff cause I know you can do better too πŸ™‚

  5. WU x 2
    Strength Push Jerks x5

    75 OHS (change for change)

    4 Sets

    Set 1 29
    Set 2 13
    Set 3 14
    Set 4 19

    Good Job 6am Crew!!

  6. WU x 2
    Strength – over head squats x 5
    45,50×2,50×1,50×5 my shoulders are killing me this morning could not hold the bar on top

    800 m run (20 squats every 200m)
    40 HR Push ups – 10 plank rest knees
    40 V-snaps
    800 m run (20 squats every 200m)

    Time: 19:07 – nice job Elba and Trent
    Cash out – back stretch and wall stretch

  7. wu x 2
    Strength – Back squats x 5

    Change for Change
    5 rounds
    12 Dead lifts (95#)
    9 Hand power clean (95#)
    6 Push jerk (95#)

    Time – 10:21
    Cash out – wall stretch

  8. WU x 2

    Opted to do double under’s instead of strength. 161 PR. I beat my score of 150 a few weeks ago. I want to get to 200!

    Worked on HSPU’s with 2 (45lb) plates: I did 4 strict. I removed one of the 45lb plates and replaced it with 25 lb plate and I did 3 in total. I am so excited about this!!!!!!!

    WOD: Rx

    Time: 19:51 The toes to rings just about killed me…smiles..

    Great pace on the run today Lora!! Girl you are fast!

    It has been great working out with you over the summer M.J. Make sure you comeback for a work out the next time you are home from University.

    Great job ladies of the 4:15 p.m. class.

    1. Thanks Corinna, you’re really someone to look up to at crossfit, you really push me just by leading from example! I’ll try to drop in for sure.

    2. Great job on the HSPU which still fall in my “OMG Never” category, but watching you cross stuff off your Crossfit Bucket list is truly inspiring. Maybe someday…

      1. I totally agree with Amanda. HSPU’s are totally an achievable goal for you. You have the strength for sure. I think you should give yourself a timeline for this one! smiles..

  9. WU x 2

    Shoulder Press x 5

    55-65-70-70-75 (only got 75 twice)


    800m run (20 squats every 200m)
    40 HR pushups (from knees)
    40 V-snaps
    800m run (20 squats every 200m)

    T= 17:45 .. im pretty sure..

    It was a good last crossfit workout of the summer! I had a lot of fun this summer working out with everyone, thanks to all for pushing me and coaching me along the way. Hope everyone has a great year with crossfit and I hope to come back next summer in better shape. I’ll have to behave myself in the off season πŸ™‚ Take care guys!

    1. Keep in touch MJ and have a great year at university. We’ll expect to see you pick up where you left off when you return!

    2. It was great to have you back again this summer MJ. Best of luck in school and we’ll be seeing you again next summer.

      1. Thanks guys, and thanks kevin for everything. If I’m home at thanksgiving I will probably show up! If not, see ya’ll next summer.

    3. MJ its always such a pleasure to have you with us! Have a great semester and make sure to come visit us at Thanksgiving πŸ™‚

  10. Push Press x5

    WOD: 5 Rounds
    15 Deadlifts @185
    15 T2B

    Time: 10:57

    Jeff I checked and you beat me by 1 second!

    1. Awesome time Dan! It’s always impressive to watch you go at it! Welcome back Mel πŸ™‚ can’t wait to see you!

  11. WU X2

    Strength: Push Press 5X : 65,75,85,95,100(PR)

    WOD “Change for change” “The Chief”

    AMRAP in 3 minutes of
    3 Power Cleans 85#
    6 Push Ups
    9 Squats

    1- 4 rds + 2 PC
    2- 3 rds + 4 Squats
    3- 4 rds + 1 PC
    4- 3 rds + 4 Squats
    5- 3 rds + 4 Squats

    Total reps 348

    This was my best WOD to date!!! Pushed through the entire WOD. I hope this one comes back up soon.

    RIP to all the brave men and women whom we honored this month.

    1. Your form on the push press was really good Eric! It was also impressive to watch you and Francis take on the Chief πŸ™‚ Good job tonight!

      1. Thank you Gabrielle. Your coaching was superb! It really helped me so again, thank you for that.

        This was probably one of my favorite WODs to date πŸ™‚

        Was so glad Frankie decided to take on this WOD with me, and he rocked it so that made it even better!!!!!

  12. WU x 2
    Cleans 3’s
    (Started at 60 ’cause I can’t add!)

    Jeff WOD #1
    800m run (20 squats every 200m)
    40 HR pushups
    40 V-snaps
    800m run (20 squats every 200m)

    Time: 21:38

    Great WOD Jeff. The squats were challenging after yesterday, but SOOOOO much better for me to break up the runs.

    Thanks for the great coaching Gabrielle. Fun to have you there and remember this one for the next Change-for-change!

  13. I had no intention of working out today, but the stars aligned themselves.

    Joanna and I partnered up for the as many points as possible wod.

    HSPU – 22 = 66pts
    C&J – 126 = 378pts
    Pullups – 110 = 220pts
    Thrusters – 35 = 70pts
    Doubles – 250 = 500pts
    Squats – 355 = 355pts
    Situps – 25 = 25pts

    Total = 1614

    1. Too bad the dancing didn’t count, you guys could have accumulated quite a few points on just that alone πŸ™‚ Awesome score!!

  14. W x 2
    Strength : Back Extension
    5 x 10

    800m Run
    20 Squats
    40 Pushups (knees, shoulder a little sore today)
    40 V Snaps
    800m Run

    Time: 16:40

    Felt really good and enjoyed this workout!! Great Job 6:30 crew πŸ™‚

  15. Mobility
    WU x 2
    No strength. Did a bit of double under practice.

    800m Run with 20 Squats every 200m
    40 Hand-release Pushups
    40 Toes through Rings
    800m Run with 20 Squats every 200m
    Time = 16:04

    Liked this WOD! πŸ™‚

    Cashout: calf stretch and hip stretch

    1. OOPS…was not toes through rings for me (that’s what I get for cut and paste!)… was v-snaps! SHEESH!!

  16. Can we get a “Like” button for all of these posts? Too many good things happen every day to comment on them all. Nice work today everyone!… especially all the ladies at the 4:15 class. πŸ™‚

  17. WU x 1 plus 800m run to check on pilons ( yes they were still in their designated spots for Jeff’s WOD)

    Strength back squats (felt more like a weakness than a strength today… Had not eaten since lunch and I felt it!)

    5 times 65-75-85-95-105 (thank you Kevin for correcting my form and Rob for looking at my butt lol)

    WOD Michael

    3rds 800m run, 50 goodmornings and 50 situps

    Time 23:36 πŸ˜€ PR by almost 2 minutes! I was actually really surprised to see this… I almost signed the wall for the first time during my first 10 goodmornings… Better nutrition and hydration should hopefully help me get an even better time next go at it. Thank you Gerry, Kathy and the 6:30 crew for cheering me on – I’m sure you all know how much it helps πŸ™‚ loved working out with you all!

    Loved coaching my peeps from the 4:15 and 5:30 classes! Hannah, I’m still smiling from your OHS improvements and Corinna, great job on those HSPU – awesome!!! Heather, like you said, just do it πŸ˜‰

  18. Man, Inov-8 guy here when I am not πŸ™ I guess some other time…

    As for the Clinic Kevin and Jo, I think this is a good Idea. There are so many goats that I would like to tame, one in particular, Flexibility, or in my case, inflexibility.
    But anything to improve my odds of catching up to all you young punks.

    I agree with Jeff. Go “Like” button Go.
    Great job on the WOD and Change for change guys and gals!

  19. wu x2
    Push Press 1’s

    Micheal 3 rounds
    800 mRun
    50 good mornings #35
    50 sittups
    T= 26:22

    I know I did this WOD not that long ago but I can’t find it in my journal. The run was the hardest, kept on getting a stitch. All sit-ups and Good mornings where unbroken πŸ™‚

  20. wu x 2
    mechanics of goat OHS with Gabrielle, good progress, thank you SO much!
    800m Run with 20 Squats every 200m
    40 Hand-release Pushups
    40 Toes through Rings
    800m Run with 20 Squats every 200m

  21. WU x 2

    shoulder press x1
    95-115-130-145-155 (PR)

    WOD – change for change – the Chief
    AMRAP in 3 minutes of
    3 Power Cleans 105#
    6 Push Ups
    9 Squats
    1- 4 rds + 2 PC
    2- 3 rds + 1 pushup
    3- 3 rds
    4- 3 rds + 2 PC
    5- 3 rds + 2 PC

    Total reps: 288
    Good job on this WOD Eric. Thanks for encouraging me to do this one with you. Thanks Gabrielle for pushing us!

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