Last day of not posting the workout. Yay!
I’d like to address two things as well.
If you’re late for a class, it’s going to be 2 burpees for every minute you’re late. Must be done on the spot (no banking). That starts today.
Also, there are some members (who will remain anonymous), that cancel up to 2 minutes before the class starts. If you canceled then, you should have either been on your way to the gym or already at the gym. Canceling so soon to class not only hinders your own fitness and progress, but it may hinder someone else’s.
Some stats from the past 2 months…
147 cancellations (by 44 people)
70 of the classes were full when cancelled
3.6 hours is average time given when cancelled
18 no-shows
13 members cancelled or no-showed 5 or more times
Ya, it’s a little nerdy, I know.
But 3.6 hours is not fair to others. I know I wouldn’t want to sit at a computer in hopes of someone canceling to get a spot right before class. I completely understand if something comes up, like being stuck in a meeting or experiencing explosive diarrhea moments before gym time.
I have no simple solution other than to ask you to please give sufficient notice. If you’re feeling a little sick the night before, unregister. If you feel better the next day, see if there’s a spot. If you’re muscles are sore, that’s no excuse to cancel. If you’re shoulder/knee/elbow/ankle/etc. is hurt, we will modify the WOD.
I hope this helps. If any of you have any suggestions or comments, let me know either in the comments or by email/phone.
Good Job Kevin. Proud of ya, your so right.
I think it’s a good plan too 🙂 stick to your guns!
May I be exempted b/c I seem to experience explosive diarrhea moments before gym time prior to every WOD. All joking aside, makes very good sense.
HAHAHAH I usually get a “nervous pee”.
All for that. Happy Friday!
Sounds fair and reasonable to me! Joyeux vendredi!! 😀
“Death by cncellation”
cancellation that is.
Glad you clarified wasn’t sure what you meant the first time 😉
HAHAHAH
TGIF!!
I’ll give you a hint on what the workout is: It make you tired and sweaty. Good luck! 🙂
LOL Doesn’t really narrow it down much!
I’m all for it!
Had I read the post before I got to the gym this morning (late) I would have done my burpees. Sorry. I believe I owe you about 10 for my tardiness today.
About the picture. Ummm… I was checking Mel’s form. Yeah that’s it. Her form.
Yeah…Her “Crossfit posterior form”….Busted!
haha!
I love the picture. 🙂
He really was trying to help me, my form’s terrible. I see more facing the wall squats in my future 🙂
Gonna be my first “death by” workout, kinda eager to try but will surely get a case of nervous pee just before. As long as I don’t get explosive diarrhea…
Here goes- I’m the first to cancel, thought I may be able to make it back this week but weekend plans have changed and I am unable to come until next week.
Nice workout, here is another hint,
Made me want to puke.
😉
I wondered who’d be the first soul brave enough to do do 🙂 have a great weekend Tracey!
Lol that was supposed to read do so and not do do… But I like my first version better 😀
I appreciate you posting this Kevin. I struggle with not being able to get into certain classes and having to sign up for time slots that don’t work as well for me and then seeing last-minute cancellations on the classes I would have liked to have had…
Looking forward to today’s WOD! 🙂
Ahhhh!!! Starting back tonight… and terrified! Looking forward to see you all again! Oh how I have missed Crossfit…
Yay, welcome back!
Missed you Catherine! See you soon and welcome back.
Yeeeeeeaaaayyyy!!! The Cat is Back!!!!
hey welcome back!
Thats Awesome Catherine. We missed you too. I cant wait to get back. Im on the mend. Lunges still wouldnt handle WOD’s but very soon.
Hey Kevin, I took one of the 4h15 spots that opened up. Can you cancel my 5h30? Thanks.
Also, like Amanda just mentioned, I was also finding lots of spots being full days in advance only to have then open up hours before.
Posted on the Kinetics site by Brandon…
I won’t be enforcing a med ball run, but take note of his advice.
Geez Kevin, feels like Festivus. 🙂 Now that the Airing of Grievances is done can we get to the Feats of Strength?
http://www.youtube.com/watch?v=dS7-jcsB_WQ
Love Festivus!!
LOL great one DAN!
LMAO hilarious!
press x3
55-65-70 (pr for reps)
Wod: my hint… There is a path to immortality!
didn’t keep track of round times, except the last 2 were my fastest – 1:21 each (trying to stay ahead or keep up with pat was great motivation for fast rounds!
200m run, jumping pull ups, black box
cleans 3’s
95-135-155PR for reps
WOD -> almost pucked 🙂
Welcome to summer vacation for all the Crossfit teachers.
CFWU x 2
Test Rounds of WOD 1:45
Strength – Push Press
3-3-3
95-115-125
WOD – Every 2 mins for 7 Rounds
Run 200m
7 Pullups
10 Box Jumps
1:39
1:48
1:58
Made it to 8 Box Jumps on the fourth round
This one frustrated me a bit, but I did my best.
You did great Jamie 🙂 Those box jumps are a killer plus your were doing real deal pullups… If it had been me doing the same I’d still be on the bar trying to get one lol
WU x 2
WOD Test (scale #1) Time 1:22
Strength = OHS x 1
45-95-105-115(PR)-125(F)-125(PR)
WOD: Slow death by Chocolate Turtle Carmel Bombs
Elimination rules in effect.
Every 2 minutes for 7 rounds complete:
200m Rum…. mmmmm Rum! Errr… Run I mean Run. (I should get some rum though..)
7 Jumping Pullups
10 Box Jumps
1. 1:19 2. 1:24 3. 1:31 4. 1:30 5. 1:42 6. 1:38 7. 1:39
Friggidy Ding Dong! I’ve enjoyed breathing for 32 years… lately though my lungs think that I’m mad at them. There have been some breathless WODs this week! Great work everyone and great schedule Kevin! Way to push us out of our comfort zones! Today was a doozie! Great work 5:30 crew! All 3 of us!
Have a great weekend all!
I of course meant “Caramel”.
Warm up Times 2
WOD X 1 for Time: 1:28
strength push press (shoulder feeling better – Yay!!!)
65-85-95-100 PR 🙂 105 f x2 get you next time!
WOD from hell… 2 minutes each round for
7 rounds of 200m run, jumping pullups, boxjumps (black)
round 1: 1:28
round 2: 1:30
round 3: 1:40
round 4: 1:44
round 5: 1:45
round 6: 1:50
round 7: 1:55
holy frig that was bleeping hard! Glad I made it through the whole thing though 🙂
excellent work everyone!
WOD Practice = 1:21
Front Squat – 1RM
125-185-205
WOD (RX’d):
1:22, 1:32, 1:37, 1:40, 1:45, 1:42, 1:42
As usual my running endurance really faded. At round 5 I wondered if I’d finish all 7 rounds. Really glad to complete that tough WOD!
CFWUx2
Feat of Strength: Deadlift
135-225-295-315(PR!!)
WOD: 7 Rounds, Death By…
200m Run
7 Pull ups
10 Box jumps
1:30, 1:34, 1:38, 1:40, 1:40, 1:41, 1:36
WOW!!!
Great PR Dan!
I hope to join you in the 300 club soon!
Thanks Liam! Kevin told me that I had to make the PR; otherwise I’d have to pin him before the WOD would end.
Great PR Dan!
Where did you find it in you to go faster on the last round? Good work Dan!
WU x2
Strength – OHS x1
65-80-95(PR by 15lbs)
WOD – Death by something-or-other..doesn’t really matter what..they’re all killer
Run 100m
7 Jumping Pullups
10 Box jumps
Didn’t keep track of all rounds at the 6am class…last round was 1:10 though.
Happy Weekend :o)
Whoa Joanna!! 95 lbs OHS – when I grow up I want to be just like you 😉 that’s awesome!!!
For the record, I didn’t understand that the point of the practice WOD was to do it as fast as I could…I was afraid that I wouldn’t be able do all the exercises within 2 minutes if I ran too fast…so I didn’t run, I jogged. I didn’t know how that would affect the WOD, I was just trying to pace myself so that I could do 7 rounds. I would have ran faster in the practice one had I known. 🙁
So, I didn’t ‘sandbag’ on purpose!
🙂
I almost did the same thing Amanda – makes logical sense to me 🙂 Now you’ll know for next time!
Yeah, disappointed that I screwed up the workout for myself somewhat…but you’re right, I’ll get it right next time.
Front squat x5
135-185-205
Wod
1:02
1:04
1:07
1:12
1:17
1:07
1:02
Crazy numbers coach!
Thanks!
WU X 2 (Blue Band)
Shoulder Press
45(X5)-50(X3)
WOD: Scale 3 (black box)
1:11
1:17
1:21
1:29
1:43
1:45
1:32
Awesome job 6:30 crew!! Soo good to be back! 🙂
Great to meet you! I was a little concerned you were going to be offended by my cursing and I was relieved to hear you drop a couple F bombs a few minutes later. 🙂
It was great meeting you as well! I am pretty sure more than a few F bombs were dropped tonight!! hahaha!
Awesome job on your first WOD back Catherine 🙂 I don’t know if we’ve met or not, but I’m happy to have you back anyway and look forward to seeing you soon 🙂
WU x2
Test WOD: 1:35
Strength: Push Press x5
70-80-90
WOD: 2 mins/ 7 rounds/ Death by…
200m run
7 Jumping Pullups
10 Box Jumps (20”)
1:33
1:40
1:36
1:48
1:47
1:50
1:40
I had a stitch in my side and felt like I was going to puke….Happy Festivus to all 😀
Holy guacamole Mel you were faster on your last round too!!! What’s in the water you and Dan drink?
WOD as prescribed:
slowest round: 1:24
fastest round: 1:14
Good job Patrick! Impressive numbers 🙂
thank you my dear. You too!
I feel like an addict waiting for my fix… I wonder what the workout will be tomorrow?? Not registered but I just may join you… Otherwise I’ll have to wait til Monday :O
WU x2
Strength: Back Squat x1
165-185-205-225 (PR, woohoo past 200)
WOD: 2 mins/ 7 rounds/ Death by…
(scale 2)
100m run
7 Jumping Pullups
10 Box Jumps
1:08
1:11
1:13
1:20 (slipped first box jump)
1:15
1:16
1:05
Strength 3×1
Deadlift 185-215-250
Every 2min for 7 rounds
200m run
7 pull ups
10 Box jumps
1- 1:22
2- 1:20
3- 1:22
4- 1:20
5- 1:22
6- 1:22
7- 1:21
Different but fun workout, was scared when I first saw it and understood how it worked!
But fear is good… As talked about earlier this week, I train at crossfit Moncton because it’s always a challenge. I’ve always strived for success. For example, when applying for a business loan to open up my massage therapy clinic, I was told a few times by the person who was supposed to help me get a loan that my type of business often doesn’t work. After the third time of him putting me down and saying that, I just replied that I never once failed at something that I had set my mind to and will not fail at this… I’ve been in business for 6 years and it’s still growing… So in your face!!! Same for WODs, loved that article and I will say f@!# yeah, in your face at the end! The fear of failure makes you succeed. I fear failure before some wods and that just makes me push to new limits. That is succes!
Well said, Sonia!
*Liam Likes This*
Great post Sonia 🙂
CFWU x2
Trial run: 2:07 (1 round of WOD) (didn’t run fast enough…)
Strength: Front Squat
3 sets: 3x 75-80-85
Every 2 minutes for 7 rounds:
Run 200m, 7 pullups (no bands), 10 box jumps
Scale #3:
Run 100m, 5 jumping pullups, 7 box jumps
0:55
0:56
1:11
1:08
1:12
1:17
1:22