Fresh new week!

21-15-9 of:

Kettlebell Swings

I had a conversation with a group of people this weekend about CrossFit. Most people are quite interested in it. They like that it’s short, intense and varied. They are tired of routine and want something different. Some even mentioned that they have a membership at a local gym, but haven’t gone in a couple months.

When I tell them the price, I can see them gasp. Why? They say it’s quite expensive compared to a regular gym. But that’s like comparing apples to oranges. We are the farthest thing from ‘regular’. It’s a complete waste of money to have a membership to a gym and not go. That would be expensive to me.

Come, try it. It’s free. Rob, a member at the gym, put it well by saying it’s like the crack of fitness. Try it once and you’ll be hooked.


23 thoughts on “Fresh new week!”

  1. my alarm did not ring this morning :/

    I like that expression “Crack of fitness”.. so true!

  2. Heather (Mum)

    CFWU X 3
    Overhead Squat 1-1-1-1-1
    15-20-25-30-35 PR

    WOD 21-15-9 of:
    Kettlebell swings
    Time 8:45

  3. CFWU x 3
    Strength – Shoulder Press – 1-1-1-1-1 / 35-40-45-50-55 (PR)
    WOD: 21-15-9 of:
    Kettlebell Swings
    Time: 6:19
    + 10 [email protected]^’t burpees 🙁
    Nice work everyone. Happy Monday! 🙂

  4. CW x 3
    Strength – Push Jerk (1-1-1-1-1)

    WOD: 21-15-9
    Time – 4:55

    -I need to work on those burpees. You would think with all my “c” slips, I would be a pro by now.
    -Thank you Kevin for the extra push. I really needed that. 🙂

  5. Great work AM Crew!

    Elissa – Will you be joining us this evening in lieu of your missed AM class?

  6. You always have Trainers.
    Knowledgable and encouraging people.
    Scalability and variable workouts.


  7. Sarah - Crossfit Fredericton

    Hey guys, Thought your post was interesting today. I’m not sure you can put a price on your health and staying healthy.
    I think me being this far in if I had to I would have to go without TV, interenet, etc to come up with the money. I could never go without crossfit ever again!

  8. Pat – You’ll sweat it all out.

    Lisa – You could make a Mastercard commercial

    Bryan – Trust me, you’ll be VERY sore! AHAhahah!

    Sarah – I know what you mean! Maybe not internet…Tony makes you do burpees if you don’t post your results.

  9. I am not feeling good today, if someone want to take my spot at 5h30. I might show up just for the strength.

  10. Kevin- You forgot the social side!! You make new friends and meet a lot of interesting people from other crossfit affiliate…even from Sweden!! Maybe a workout is not enough to come back, but friends might be!!

  11. I agree MC! I love the way people encourage one another during the workouts too; as long as I don’t make them late for work! Hee hee! 🙂

  12. CFWU X 3

    Strength 1-1-1-1-1 Shoulder Press

    Coach says he saw my knees move(SLIGHTLY) on both 165 attempts. I am out of practice I guess…

    WOD 21-15-9

  13. STRENGTH–> Back Squat 1-1-1-1-1

    I hurt my lower back on that last rep…I think it is because I shoveled clay in y backyard yesterday for 8 hours. My lower back was shot…..shouldn’t have hit for a PR.

    WOD–> 3:42

    That is 10 seconds faster than at the Qualifiers in May!!! I am really happy with my time

    We had some crazy times on this one tonight again. Good job everyone.

  14. Warm-up 3x

    Strenght (back squat) 1-1-1-1-1

    WOD 21-15-9 of
    Burpees, KBS (35 pounds)
    Time: 6:05

    Got job everyone !!

  15. cfwu x 2 1/2

    Strenght 1-1-1-1-1
    Push Press (45, 55, 65, 75, 80)

    wod: 21-15-9 of:
    kettle bell swing


    + 10 burpees …….

  16. wux3
    strength – backsquat
    1-1-1-1-1 (65-75-85-90-100pr)
    wod 21-15-9 of:
    kettlebell swings

  17. WU x3
    Strength – Front squat 1×5
    145, 155, 165, 175(PR Clean), 185(PR Front Squat)
    WOD: 21-15-9 of
    KBS (55)

    Time: 3:55

    I was really hoping I beat Pierre’s time! haha next time though I’ll be better prepared for the burpees. Today was a really good day, had two PR’s before the WOD. That made me feel great!

  18. WU x 3
    strength – backsquat
    1-1-1-1-1 (65-95-115-135-145pr)
    wod 21-15-9 of:
    kettlebell swings
    Time: Totally screwed this one up. I skipped 21 reps of KBS and finished with 3:58. Couldn’t figure out why I finished so fast so I went back in for another 9 reps of burpees and 9 reps of KBS for total of 5:30(ish)

  19. Burpees
    KBS (55)
    Time: 4:29 PR – BY 40 Seconds!!!

    Last time I did this WOD was May 4/09 and it took 5:09 and I used the 35 KB. So shaved 40 seconds and used the larger KB. The WOD still kicked my butt… but the intensity this time around was certainly ramped up a notch. Thanks for the push Kevin!

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