Run 800m
1 Set Max Rep Front Squat at 1/2 Bodyweight
Enough Pullups to equal 100 reps total, including Front Squats.
Run 800m
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Please cancel my 6 am thanks
Your soooo funny Kevin
LOL, I think I am a combination of all three in that video!
Agreed!
Push Press 5-5-5-5-5
95-105-115-115-stopped because of shoulder
WOD:
Run 800m
35 front squats (80lbs)
65 pull ups
Run 800m
14:58
Hi Kevin, could you please cancel my 4:15 today…forgot my sneakers and I have to babysit so I won’t be able to make it home and back. Damn!!!
Press
45×10
75×3
85×3
95×3
100×3
110×7
Run 800m
40 front squats (90lbs)
60 pull ups
Run 800m
12:53
yesterday i did a team of 2 marathon relay with my sister. i ran the first 1/2 marathon leg and she ran the second. this was my 3rd 1/2 ever, and the second one was only at the end of august during the 1/2 ironman. i was also running this in memory of a colleague/mentor and friend that died of cardiac arrest just last weekend.
realistic goal: 1hr55
dream goal: 1hr50
official time: 1:46:50!! (with 2 bathroom stops)
total run time: 1:42:53!! (minus bathroom stops)
my first 10km was only 17 seconds off my PR even with 1 stop (Pr by 1:21 without stop)
i’m really pleased with my results! my time put me 8th place over all the women. and this was done primarily on CF! my longest previous run was a 14km about 3 weeks ago.
my sister did fantastic too – she had the hillier portion of the run, was aiming for 2:20 and finished at 2:19.
That’s a great testimonial right there! Congrats!
Congrats Krista!! That’s fantastic 🙂
Way to go Krista!!
WU x2 (7 strict pullups, woo!)
Strength – Deadlift x1
105 120 140 155 170 180(PR)
Run 800m
Max set front squats 1/2 BW (60#/50reps)
Pullups to make 100 reps total (50reps)
Run 800m
Time – 17:45
Kinda liked that one 🙂
Hi Kevin, I can’t make my 5:30. I feel horrible….think it’s the flu. 🙁
Kevin cancel me for 415 3 hours sleep might not get me through the day it certainly isn’t going to take me to the gym
WU x 2
Strength: Push Jerk x 5
55-65-75-85-95
WOD: Run 800 m
Front Squats (75#) 45 reps
55 pull ups
Run 800 m
Time: 20 minutes and something; I am at work and I do not have my journal.
I did not have time to do the 2 minute plank, but I will tonight at home.
Good job a.m. crew!
Great job Krista!!
I have to cancel my 6:30. I am in a lot of pain (I actually took pain medication) from Saturday’s workout, so hopefully I will be back tomorrow.
Way to kick butt on your run Krista! Awesome!!!
Please cancel my 415. Thx
WU x 2
Strength: OHS
5x 35-35-40-45-50 <– These felt really good; anxious to see what my new max is with the 1's. Must have improved on my technique, they no longer feel as difficult.
WOD:
– Run 800m
– 1 Set Max Rep Front Squat at 1/2 Bodyweight (20 FS's @ 60#),
then enough Pullups to equal 100 reps total, including Front Squats. (80 ring rows)
**Subbed ring rows for pullups due to injury – I've never done those before – holy those are a good bicep workout! At about my 40th pull, I was wondering if I were going to be able to use my arms at all today.
Forgot my time: 20:43
Hi Kevin can you cancel my 3:15.Thanks Keitha
SOOOOOOOOOOO EXCITEDDDDDDDDDDDD to come back!
This should be a good one for you Gill!! Happy you’re back 🙂 Yay!
If you haven’t bought your ticket yet for the play I’m in, what are you waiting for? Opening night is tomorrow and it’s going to be a “pee your pants” funny kinda play!
Tickets can be bought at:
Theatre l’Escaouette
Capitol Theatre
Frank’s Music
U de M student union
Monument Lefebvre
Read’s Newsstand (Riverview)
Check here for more info – http://www.hairytease.com/htcurrent.htm
We got tickets today. 🙂
Kevin, could you please cancel my 6:30pm class tonight. Just got home from work and I think my back just gave out.
Kevin, your video is hilarious. Mostly where you washed yourself with your chalk for real.
WU x 2
Shoulder Press
35×10, 40×3, 45×3, 50×3, 55×7
WOD @ 55#
800 m Run
21 Front Squats
79 Pull Ups
800 m Run
21:53
WELCOME BACK GILLY, YOU MOTHERFUDGER! (Her word, not mine.)
hehehe
11 strict HSPU during warm-up (PR)
Front Squats – 3RM
135-155-185(1)-185(3)
WOD:
Run 800m
25 front squats (80#)
75 pull ups
Run 800m
16:25
Haven’t felt like that after a workout in a long time!
Great going there Jeff!
Wasn’t supposed to do this one today, but school is stressing me out a bit this week so I needed a reason to not think about it tonight – as usual, CF works great for that!
Oh and Kevin, that video is hilarious! I won’t lie, I’ve been a magician at least a few times I’m sure and everytime, I wonder what the heck I’m doing… It’s a reflex or something lol I’m going to try to be more careful about that 🙂
Warm up walk with the dogs 3km plus mobility
WOD with 65#
900 m run
40 front squats
60 pullups (yellow and green bands, no kip)
900 m run
Time : 19:20
Welcome back Gillyon 🙂 Have a great workout!
So today, in my mind, was my official comeback, even if my wrist is not 100%, I feel that my back is back to normal.
So I did some light front squats for my strength to get ready for the WOD.
Front Squat 5RM –> 45-65-85-95-105
WOD with 85# and did ring pullups –> 17:45 (did 30 FS)
I hadn’t ran in more than 5 weeks and it went pretty good.
So overall, I am happy with my results
Glad to see you’re doing better Pierre 🙂 Welcome back!
Great to see you back Pierre!
Nice tights Pierre
Only people with nice legs like mine can wear those tights…. too bad you would not be able to wear those!
I don’t need tights to make my legs look good :p
Not so sure about that since you are always wearing tights!
You looking at her butt? Huh?
Welcome back Pierre and Gillyon. It will be good to see you both.
Thanks Heather!
THANKS HEATHER!
CFWU x 2
Strength – Overhead Squat
1-1-1-F-F
45-65-85-105-105
That was fustrating… Need to work on my upper body flexibility.
WOD
Run 800m
30 Front Squats 105#
Pullups
Run 800m
Time: 17:59
Cashout 2 min side plank
Warm up x 2
Shoulder Press x 3
45-50-55-60-65
WOD
Run 800m
40 Front Squats 65#
60 Pull ups (Red Band)
Run 800m
Time: 19:40
Cashout 2 min side plank
WUx2
Strength -Push Press x3
85-105-115-125-135(PR for Reps)
WOD
Run 800m
40 Front Squats @ 85#
60 Pull Ups green+yellow bands
Run 800m
Time: 17:34
Cashout: 2minutes of Side Planks
This was fun WOD!
Great job evening peeps!!
I’d say you like front squats. Great job!!!
Thanks. I was just barely hanging on from 29th to the 40th. Had to do it!
WU
Push Press 10-10-10-10-10
115-125-135-145-155(pr) That puts me at a supposed 207 1rm woot.
WOD
Run 800m
40 Front squats at 90 lbs
Pullups
Run 800m
14:12 Running was so much better that I’m starting to like it but I didn’t hit my goal of 60 FS, 40 was def the right number
CFWU x 2
Strength – Overhead Squat x 3
55-60-65-75-80 PR for reps
WOD
Run 800m
30 Front Squats 85 lbs
70 Pullups
Run 800m
Time: 22:19
Those pull ups were BRUTAL!
Cashout 2 min side plank
Warm up x 2
Clean 5 RM: 65-85-105-105(4)
WOD:
Run 800 m
31 Front Squat #65
69 Pullups
Run 800 m
Time; 21:06 min
Should have done more Front squats!! Haven’t done that many pullup in a row for a couple months…I could tell!!
Good job everyone…that wasn’t an easy one!!
Great video Kevin, I never knew until now that I was a “magician”. Welcome back Pierre and Gillyon!
WU x 2
Strength: Shoulder press 3’s
110-120-130-150-165
WOD: run 800m
44 front squats (90 lbs.)
56 pull ups
run 800m
Time: 11:00
Cashout: 2 x 1 min side plank
WU x 2
Deadlifts x5
135-185-225-245-275
WOD:
Run 800m
30 Front Squats @75
70 Pull ups
Run 800m
Time: 16:26
CW x 2
Shoulder Press (5s) 35-45-50-55-65 (only could do 3)
Run 800m
1 Set Max Rep Front Squat @ 60lbs (30)
70 Pullups
Run 800m
Time: 14:24
Great to be back. My 4:15 has opened up for tomorrow.
Thanks guys!
One more rest day and a date to see Sonia and I’ll be ready to get back at it! Today’s WOD looked like one I’d love to try – hopefully next time it comes around.
CFWU x 2
8 HSPU(strict) in a row again. Changed the date of my goal to 10 Nov.
Push Jerk 1’s
135-155-185-185×3
Worked on form
WOD @ 105# -> 25 front squat and 75 pullups
time 14:48
2 min. side plank cashout
Strength – Bench press
wu with 45 and 65 x 10
5×90, 3×100, amrap 115, got 10 reps
WOD
800m run
max rep of front squats at 65lb (did 50)
pullups to total 100 (50) (subbed with ring rows)
800m run
13:52
Welcome back Pierre and Gill 🙂 Good job on as Rx Jane!!
Is there a rule written that we could not do that?
Love the video Kevin – awesome!!!! 🙂