CrossFit Sackville is having their grand opening on Saturday at 2pm. Please sign up on the whiteboard at the gym if you’d like to come out and support them. The 10am class is still a go for those that won’t be able to make it.
1-2-3-4-5-6-7-8-9-10 reps of:
Jumping chest to bar pullups
Pushups
Squats
Deadlifts (135/95#)
Hi Kevin, I just booked for a 4:15 so could you please cancel my 5:30 spot. See ya’later
WU x3
Strength: Back Squat x5
45 65 95 115 145
1-2-3-4-5-6-7-8-9-10 reps of:
Jumping chest to bar pullups
Pushups
Squats
Deadlifts (135#)
5:56
you killed it today bud
I’d say.
That’s 1 rep everyone 1.62 seconds including transition time. (If my math is right.)
Thanks guys.. Ed, we would have been in synch if you didn’t have to cross over. I’d still be doing pullups now if not to jump. Dan, you powered through Micheal pullups the other night.
What’s a ‘jumping chest to bar pullup’?
http://www.youtube.com/watch?v=rF-8WTVVeKQ
Like that, except your chest touches the bar. YAY!
and what is the modification for this?
More jumping
what’s the point of the jumping? To be able to do more pullups?
Just do them tonight and you’ll understand completely 😉
Dan the trick for this work out is to set up so there is minimal transition time between movements, My mistake was that I had to run around everyone on the small reps. set it up early and right beside the bar and you will get ~ 6mins
WU X3
Strength: Back Squats
5-5-5-3-3
135-185-205-235-255(Pr by 20#)
1-2-3-4-5-6-7-8-9-10 reps of:
Jumping chest to bar pullups
Pushups
Squats
Deadlifts 135#
12:20
Kevin, is Cathy’s 530 spot still available? I need to cancel my 415 tonight. Thanks
It is and it’s yours. Are you not able to check the registration site during the day?
yeah I can I just never thought of it! Thanks – see you at 530
Kevin and Sonia, thank you SO much for your support and encouragement over the weekend at Regionals. It was a great experience for all but made even better by having the two of you there. You are both amazing athletes. Looking forward to seeing you both again soon!
oh, and I posted an album on Facebook..check it out:)
Hey Kevin, could you cancel my 6h30? I just took that 4h15 spot that free’d up.
Thanks!!
Kevin. Kevin. Kevin. Kevin. Kev. Kev. Kev. Kev. Ke. Ke. Ke. K. K. K. K………………….Hi.
Who would be interested in an Agatsu Kettlebell Cert on Sept 11 and 12th? Cost would be $500 and be held at CrossFit Moncton.
Very interested depending on how money pans out
Would it be more important to redo my level one or this one?
To take the test for the Level 1 is free. If you re-do the whole L1 cert, it’s $500. Up to you though.
Hummmm… But I would still need to travel to a place where they give the level 1 cert to write the test, right?
Yes, we’ll all have to do that before the end of 2011.
Hey kevo is there a 630 open for me this evening or should I be planing on going for a run instead ?
I would be intrested in cert if I my hands will allow me by then to lift a kettle bell.
I hate the month of June. I have to cancel my 5:30 again. 🙁 grrrr
CFWU x 3
strength – front squat 3’s
95-135-155-175-185
WOD @ 135
Time 9:35
Good job lightning Darrel
CFWU x 3
Strength – Front Squat
3-3-3-3-3
95-125-145-165-180
WOD – 1-2-3-4-5-6-7-8-9-10 Reps of
Jumping Chest to Box Pullups
Puahups
Squats
Deadlifts 135#
Time: 11:50
Warm Up x 3
Push Jerk @ 1 Rep.
45-55-70-80-85
WOD – 1-2-3-4-5-6-7-8-9-10
Jumping Chest to Box Pull ups
Pushups
Squats
Deadlifts 95#
Time: 12:17
Ed & Johan smoked this one this A.M. Great job. Harder than it looks on paper!
Warm up x 2
Back squat 5RM: 95-105-115
WOD @ #95: 10:04 min
First time using the fat barbell.
was it harder with the fat barbell?
For that wod, I don’t think it matter because it is light weight. However, I don’t think I will be able to do my 1 rep max deadlift.
WU x 3
Deadlift 3’s: 85-95-105-110-115
WOD @ 85# and real pushups!!
Time: 14:34
Great way to start the day!
Backsquat 1-1-1-1-1
135-155-175-185-205(PR)
1-2-3-4-5-6-7-8-9-10 reps of:
Jumping chest to bar pullups
Pushups
Squats
Deadlifts (135#)
7:00
This one caught me by surprise at round 7. I was aiming for low/sub 6:00 🙁
Nice work 5:30 peeps!
Nice Backsquat pr !
6 am
Warm up
Strength Squat cleans 1-1-1-1-1
95 (for 5) -135-155-185- 205(pr)
Wod at 135 lbs
7:19
Stretching and an attempt for new DU pr got 50!
530pm
warm up
5k run in the raiinnnn
28:30 sigh, not a pr.
Warm up x3
Strength: Shoulder Press
1x 35-40-45-50-55-60
WOD:
1-10 reps of:
Jumping chest to bar pullups
pushups
squats
deadlifts (135/95) (75#)
T= 15:48
Thanks everyone for the encouragement. I always forget to say it but I truly appreciate it. 😀
Wu x 3
back Squat
135×1 165×1 185×1 205×1 235×1 pr 50#
WOD 6:04
Nice push till the end Mario.
Great job on another tough workout everyone 🙂
Congrats to all the folks with PRs today: Darrell, Ed, Patrick, Mario… That’s as much as I know! You guys rock!
Wu x 3
OHS x 5
35-40-45-50-55
WOD –
1-10 reps of:
Jumping chest to bar pullups
pushups
squats
deadlifts (#95)
– 10:02
Go Cathy!! Nice! 😀
CFWUx3 (light deadlifts instead of K2Es)
Front Squat 1RM
85-95-115-125-135-145-165-180(PR, from [email protected]#)
WOD
1-to-10 reps of:
– jump chest to bar pull-ups
– push-ups
– squats
– deadlifts @ 135#
time 16:20
Good job everyone! And thanks for all the support through that last round, really needed it 😛
CFWUx3
Front Squat x5
95-135-145-155-175
WOD: 1-10 Ascension
Jumping chest to bar pull ups
Push ups
Squats
Dead lifts @135
Time: 7:18
Again these ascension WODs always seem to have that extra gear.
Warmup * 3
Shoulder Press * 5
55/ 65/ 75/ 85/ 95(PR)
WOD: 1-10 reps
Jumping chest to bar pull ups
Push ups
Squats
Dead lifts @ 85
Time 12:38
Good job Matt – good effort to finish!
I’d be interested in the KB cert, neck permitting…