Extra! Extra!

February Newsletter!! – Let me know what you think in the comments

For Time, 4 rounds of:
20 Sumo Deadlift High Pull (45/35#)
20 Jumping Squats (45/35#)
20 Pushups

A great stretch to help open up your shoulders

66 thoughts on “Extra! Extra!”

  1. Hugs Guy. Hpe that helps.
    CFWU X 2
    Strength 5-5-5-5-5
    Back Squat
    WOD 4 rounds of:
    20 SDHP’s (35 ;b)
    20 Jumping Squats
    20 Pushups
    Time 17:13 PR by 1:40

  2. CFWU X 1
    Strength (push press) 3-3-3-3-3

    WOD 4 rounds of:
    20 SDHP (45 pounds)
    20 Jumping Squats (45 pounds)
    20 Pushups
    time: 11.39

    Thanks!! Kevin for the nice stuff you said about me. Great newsletter! Good work this morning Heather and Heidi.

  3. i can spot a gwen bum anyday – looking good!

    chantal – i haven’t forgotten about the email i was supposed to send you. just keep seeing it in my book when i’m at the gym and not by the computer. soon though

  4. I think Chantal is HOT! …did I say that out loud?

    Great newsletter once again Kevin. Chantal you should definitely go to the qualifiers.

  5. The newsletter was a good read this month.
    Chantal, you’ve done so much in a short amount of time. Your story is inspiring. 😀
    I LOVE my peanut butter! Waaaaaaahhhhhhhhhhh!!! 🙁

  6. About the newsletter and warming up… I just wanted to send some props out to Joel for having the most elaborate warm up I’ve ever seen. It’s impressive. Maybe when I’m his age I’ll be as diligent with my warm-up 😉

      1. Patrick – His warm-up is specific to whatever he’s training that day so it changes, but it’s always thorough.

        It takes the old man a looong time to warm-up!

  7. I have to cancel my 5h30 class Kevin, I’m not really sore but I have zero energy in me, I though it will get better through the day but it is keep getting worst.

    Awesome newsletter Kevin!! Chantal you are great!!

  8. Great newsletter… and I agree with others… Chantal you need to sign up for the games 🙂

    Strength – worked on muscle ups… did 3 sets of 2 in a row and a few singles

    4 rounds:
    20 SDHP (did pull ups instead because of low back issues)
    20 jumping squats
    20 pushups

    Time: 12:47

    I’m completely exhausted… Two days of rest will feel good!

  9. CFWU x 2

    Strength – Squat Clean

    WOD – 4 Rounds of:
    20 SDHP 45lbs
    20 Jumping Squats 45lbs
    20 Pushups

    Time: 14:23

  10. CFWU x 2 (ring rows 10×2)
    Shoulder stretching (ouch- see pic above, wow!)

    Strength 3’s Deadlifts
    45-135-185-235-185 (worked on form, and ran out of time)

    WOD 4 rds ( or amrap 20)

    20 SDHP (45)
    20 Jumping squats (45)
    20 push ups (2 rds on feet, 2 rds on knees)

    Somehow managed to miss this one on OCt 28th 🙂

  11. Kevin I’m going to cancel for tonight, I’m catching a cold and I don’t have the energy to workout today..

  12. CFWU x 2
    Push Jerk 1-1-1-1-1
    75-95-105-120 no go…120 no go…120 no go totally phyced out…no PR there!

    WOD 4reps
    20 SDHP 45#
    20 Jumping Squats 45#
    20 Push Ups


      1. Thanks Gillyon! I even had 7 year old spectator that kept asking tons of questions… “Why do you need to go so fast?” … “How to you jump like that?” … etc, etc. 🙂

  13. CFWU x 2

    Push Press 1-1-1-1-1 / 45-55-65-75-80(Failed)

    4 rounds of:
    20 SDHP (35#)
    20 Jumping Squats (35#)
    20 Push Ups (Knees)

    12:43 😀

    Great push everyone! This is a toughie. I’m going to massage my shoulders with peanut butter.

  14. Warm up X 2
    Strength: Should Press X 1 rep.
    35-45-55-65-70(PR)…finally, been stuck at 65 forever.
    WOD: 4 rounds of
    20 SDHP #35
    20 Jumping Squats # 35
    20 Push Up (Knees)
    Time – 10:41
    I did this WOD in Oct (in my 1st week of Cross Fit) Was able to knock 1:15 off that time.

    Newsletter is a good read. Here I thought Chantal has been Cross Fitting for a much longer time. You should definitely compete at the games.
    As for giving up peanut butter, now that’s just wrong! I’m all for a healthier lifestyle, but dragging my butt out of bed every morning at 5:30 is commitment enough for this gal.

  15. Hey Chantel those are some pretty impressive stats! i should be careful you’re gonna out perform me soon! 😀 haha. I love reading the journals everytime they come out but I’m always afraid that something delicious is going to take a beating and this time is no different…guess I just purchased my last bottle of PB *sigh*.

    P.S. Ed you need to keep those fingers wrapped around the bar! Safety first haha!

  16. Awesome newsletter…another great read, but what’s the big idea pickin’ on my buddy Peanut Butter! Give it up — NO WAY!

  17. CW x 2
    Front Squat (5s) 45-65-85-95-105
    WOD – 4 Rounds of:
    20 SDHP (45lbs)
    20 Jumping Squats (45lbs)
    20 Pushups
    Some tears
    Time: 12:14

    -Last time I did this workout, I was under 12…it must have been the wine from the weekend. 🙂
    -Great push 6:30 crew. Everyone’s last round was soooooooooo fast!
    -Great newsletter Kevin! (minus the dis about PB)
    -Chantal you drive and determination is inspiring! I hope to see you in Fredericton at the games. 🙂

  18. warm-up x2

    Dead lift 1-1-1-1-1

    4 rounds of:
    20 SDHP (45#)
    20 Jumping Squats (45#)
    20 Push Ups -3 round(Knees)


    Great news letter- You can do it Chantel

  19. WU x 2
    Strength = OHS x 3

    WOD = SHIN HELL!!!
    20 SDHP (45lbs)
    20 Jumping Squats (45lbs)
    20 Pushups

    Time = 13:35
    I know I can cut this time down big time. Good work out. My legs are a bloody mess! But it was worth it. Gillyon is fibbing! She didn’t shed a single tear! I think she confused it with sweat because she was rocking this WOD!
    Great push 6:30 crew! Cat and Jerm GREAT work! Way to power though to the finish!

  20. Warm up X 2

    Push press X 3’s
    25 X 30 X 35 X 40 X 45

    WOD: 4 rounds
    20 SDHP (#35)
    20 Jumping Squats
    20 Pushups

    Time: 19:32

    Great job 6:30 crew! Thanks again for the push in the end…made a world of difference! Good job Jeremy!!

  21. Enjoyed reading the newsletter,BUT I’ve been eating peanut butter on toast for breakfast for as long as I can remember,pretty sure that will never change.

  22. CFWU x2

    Strength: 3-3-3-3-3
    Clean 45-55-60-65-70

    4 rounds of:
    20 SDHP (35#)
    20 Jumping Squats (35#)
    20 Push Ups (last 2 rounds on knees)

    Time: 15:21

  23. First crossfit workout

    CFWU X 2 (and a half)…OOPS 🙂
    Strength 5-5-5-5-2
    Shoulder Press 55-65-75-85(pr)-95(pr/fail)
    WOD 4 rounds of:
    20 SDHP’s (#35)
    20 Jumping Squats
    20 Pushups
    Time: Kinda forgot to write that down.
    need to work more on some pushups. My last bunch were bad. Like a beached whale trying to make its way back to the water.
    Great meeting everyone tonight

  24. Should press 5x 95-135-135-135-135
    4 sets of 20 x SHDP/Jumping Squats/Pushups at 40#s
    Time 17:48
    Failed on the final pushup. Got it, but wouldn’t have gotten another. My cardio killed me on this! The exercises felt easy, except for trying to get low enough with my poor flexibility. My lungs on the other hand… felt like they were empty the whole time! workout 1 though – so I’ll take it!

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