I'm sure you remember how scary it was when you first joined. There are lots of new folks at the gym, like Melissa here. Don't forget to introduce yourself!
We only have one more group fundamentals until the new year. The dates are Nov.22, 24, 29 and Dec.1. If they are not in for tomorrow’s free drop-in at 9am, they may have to wait until 2012.
cheyenne
I think a “get out of jail free card” for burpees would be a great idea! You could redeem one per year and I would choose today.
Ed K
You cant have to many. Burpees are good for the soul 😉
I am looking forward to do this one next time, I was a lil bit tired during the entire WOD, but I am really happy that I did it, Everyone did such a great job!! 🙂
Nice to meet you as well Patrick. I look forward to better results in time, it is certainly humbling to see what others can accomplish. I appreciate the helping atmosphere and look forward to doing more burpees. Yeah right…
Lora
Crazy time! Well done!
cheyenne
Patrick, you must be eating very well these last few weeks! Crazy fast Uncle P 🙂
Chantal L
Rob W. :Great #’s over the past few days. Good job!
It must be all that paleo food his wonderful wife is cooking 😉
I have a question for you guys… 🙂
If you’re REALLY sore from a WOD, would you go workout anyways or, like Gabrielle tells us so often, listen to your body and take a break??
Good question, Nadine. Not an easy one to answer because everybody is different. Myself, if I didn’t show up every time I’m sore, I would only workout once a week. There’s a difference between being sore and being fatigued.
If you feel tired and you lack energy to do your regular daily stuff, it’s time for a good rest day. Maybe even 2 days. It’s ok to workouts when you are sore. Just make sure you get a good mobility/warmup session. Spend more time warming up and stretching the area that is sore before the workout.
Nadine
Thanks Patrick 🙂
I really dont know what to do cause I can only train tuesdays, wednsdays and fridays… so if I dont go tonight, it would mean I wouldn`t go until next tuesday!!! But see thats the problem…I hate having to workout twice in a row! I wish I could do one day on, one day off.. but my sceduel wont allow me.
After this Tuesday WOD with the Pistols, my legs were really sore the next day, but I went anyways cause there`s only 3 days a week Im available to go and I didn`t want to miss one… but after the wednsday WOD with those squats with a step foward and backward, my legs were extremly sore yesterday!!
A little better today, but still have hard time to get up the ground.. so, I don`t know… not too sure about those 50 burpies…lol
Ah well… I might go anyways… I will just take my time, thats all… 😀
Good question, Nadine. Not an easy one to answer because everybody is different. Myself, if I didn’t show up every time I’m sore, I would only workout once a week. There’s a difference between being sore and being fatigued.
If you feel tired and you lack energy to do your regular daily stuff, it’s time for a good rest day. Maybe even 2 days. It’s ok to workout when you are sore. Just make sure you get a good mobility/warmup session. Spend more time warming up and stretching the area that is sore before the workout.
Kevin
If you’re so sore that you’d be unable to perform the proper range of motion for movements, then it’s time to take a break. Don’t think of fitness as days per week. Think of it as weeks per year. If you miss one day out of a year, that’s not so bad. Fitness is not a sprint, it’s a marathon.
When you wake up with people looking down at you in a circle formation….
Nadine
Thank you so much for making me feel better guys! I really didn`t want to cancel tonight`s WOD, but like you said Kevin, there`s no point in going and not being able to do the proper workout…
I will try to pop up anyways to bring the bracelets though, for the people who asked for them, I will put them in the same jar…
And who knows… maby if there`s spots left for tomorrow, I will TRY to squise it between my errans!! lol
Have a great weekend guys!! 🙂
Amanda
WU x2
Strength: Squat Cleans
5x 65-70-75-85-95(3)
WOD:
Row 500 meters
150 Double-unders
50 Burpees
13:21
I wanted a better PR than what I got, but I can’t help but thinking that I’m being greedy because I feel like 13:21 is really good, seeing how cardio continues to be a problem for me. So, I’ll take it.
WU x 2
Strength: Deadlift 3′s
95-105-110-120-125 PR by 10# 🙂
Wod:
500 m row
450 singles
50 Burpees
Time: 17:21
Mario
QOD – I’d say too many burpees would be over 9000, approximately.
Gabriel
QOD: The day that I sign the wall from doing Burpee’s, that’s the limit.
Nath
I like that! That would be my answer too.
Michelle
WU x2
Strength: Push Jerks x 5
35-40-45-50-55
WOD:
Row 500 meters
150 Double-unders
50 Burpees
13:16 (or 13:18?)
I was very worried about this workout, because Burpees and I don’t get along. However, 2 small things to celebrate: 2nd workout doing Double Unders, and the Burpees, dare I say weren’t that bad.
Have a good weekend everybody.
Guy
Nice Double Unders !!
Jane
Woohoo! 😀
Michelle
Jane, G and I were at your play last night. Soooo good! And, you my dear are a supastar! We didn’t get to see you at the end, since we had to get our beauty sleep before the 6:00am workout.
Lora
Awesome work with the double unders in the WOD. Definitely something to celebrate. They are still my nemesis. I subbed singles today (again)…sigh.
Corinna
Way to go Michelle!
natacha
bravo!
Heather (Mum)
Today was about as many burpees as I would want to do especially after 450 singles.
Heather (Mum)
WU X 2
Strength X 1
Push Press
45-55-60-70-75(F)
WOD
Row 500 m
450 singles
50 burpees
Time 19:40
Darsey
Wod: 500m row, 450 singles, 50 burpees
Time: 9:58
You know when it’s a good workout when you have that burning feeling in your throat.
Guy
CFWU x 2
Power Clean
125×3
135×3
145×3
165×3
185×2 f-f 1
It felt extremely heavy tonight.
Shoulder Press – 3RM
85-95-110-125-140 (PR for Reps by 5#)
Thanks for the push Pierre! Looking forward to my 1’s!
WOD (Rx’d) —> 11:09 (PR by 57 seconds)
Doubles felt painfully slow tonight. I’ve been using my Buddy Lee rope which I don’t enjoy because it’s a bit heavy for a lot of reps. About a month ago my Again Faster speed rope walked away.
Could everyone do me a favour and check their gym bags for an extra speed rope? Mine was in it’s black pouch when I left it at the gym. There is green tape on the cable close to each handle. Hopefully it will reappear soon! Thanks!
WOD :
Row 500 m
450 singles (got confused in the count; I might have done 500???)
50 Burpees
Time: 13:13
Thanks to Jeff.S who did about 35 burpees with me after doing his own WOD and Eric that also joined our team. Both of you helped me to keep going. You should be exempted of my birthday burpees when time comes… but be patient; it’s in August 😉
Lora
You did great Nath! Way to persevere! 🙂
Jeff S
You’re welcome Nath, was happy to pace you in.. Its more fun that way.. And I need the extra work! Lol
WU X 2
Strength X 3
Push Press
95-115-135-145-155
WOD
Row 500 m (1:31.1 PR by a second and a half, thought I had the sub 1:30 in me tonight but came up short)
450 singles
50 burpees
Time 8:52
Felt really good on this WOD just wish I could do double unders, my goat, working on it!
Lora
Great time on the WOD! You definitely have that sub 1:30 row in you…so close!
Nath
You forgot to add the extra 35 burpees you did with me!
Singles were ‘better’ but I was happy I pushed the burpees much harder today and had a stronger finish. …And I didn’t hurt myself today so that’s my PR for this week.
Have a great weekend – Feel free to come by this Sat night.
Liam
WU x 2
Strength = Push Jerks x 5
80-90-95-110-125
WOD:
500m Row
150 DUs
50 Burpees
Time: 11:05
Great job 6:30 crew!
Gab, you’re forgiven for calling me poop! *hehe*
Have a great weekend all!
Gabrielle
Lol well, as you said for Johan, you were less poopie for showing up even if it was late 😉
Gabrielle
WU with only half the pullups and pushups – arms took a beating yesterday!!
Strength – FS 10s with Hannah 🙂
45-65-75-85(5) really not feeling it today…
WOD modified for tibia
500m row (part I disliked the most)
150 lunges
50 KBS 25 lbs ( had to break them up into 10s because my elbow started to hurt at 8… Someday my injuries will be fully healed!! 🙂 )
Time : 11:41 happy to be working out even if I have to modify 🙂
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Nice!
QOD answer: 3
Tell your friends…
We only have one more group fundamentals until the new year. The dates are Nov.22, 24, 29 and Dec.1. If they are not in for tomorrow’s free drop-in at 9am, they may have to wait until 2012.
I think a “get out of jail free card” for burpees would be a great idea! You could redeem one per year and I would choose today.
You cant have to many. Burpees are good for the soul 😉
terrible answer Ed
What have you been smoking?
Totally agree.
Right on Ed!!
WU X 2
Strentgh 5’s
80-85-90-100-105
WOD Scaled
Row 500 m
450 singles
50 Burpees
Time: 17:07
I am looking forward to do this one next time, I was a lil bit tired during the entire WOD, but I am really happy that I did it, Everyone did such a great job!! 🙂
WU x 2
Strength: Front Squat 5’s
65-70-75-80-85
Wod:
500 m row
450 singles
50 Burpees
Time: 18:03
Great job on your burpees, Chey!
Good girl Cheyenne!!
Thanks Ladies 🙂
WUx2
Over Head Squat 5x:
85-95-115-135-145
WOD Rx: 7:42 (PR by 2:30)
Nice to meet you Denis! Awesome job this morning!
Great #’s over the past few days. Good job!
Your results on this wod are mind boggling! Great job! And your PR – 2:30?!
MACHINE!!
Awesome Job Pat congrats on that huge PR 🙂
Nice to meet you as well Patrick. I look forward to better results in time, it is certainly humbling to see what others can accomplish. I appreciate the helping atmosphere and look forward to doing more burpees. Yeah right…
Crazy time! Well done!
Patrick, you must be eating very well these last few weeks! Crazy fast Uncle P 🙂
It must be all that paleo food his wonderful wife is cooking 😉
nah I think it’s the moustache
+1 on the moustache, I’m sure it helps!
No, it’s all that paleo food his wonderful wife is cooking!!
WU x 2
Deadlifts x 3
100-110-120-130-140
Wod:
500 m row
450 singles
50 Burpees
Time: 11:40
Good Job Maria!!
I have a question for you guys… 🙂
If you’re REALLY sore from a WOD, would you go workout anyways or, like Gabrielle tells us so often, listen to your body and take a break??
Good question, Nadine. Not an easy one to answer because everybody is different. Myself, if I didn’t show up every time I’m sore, I would only workout once a week. There’s a difference between being sore and being fatigued.
If you feel tired and you lack energy to do your regular daily stuff, it’s time for a good rest day. Maybe even 2 days. It’s ok to workouts when you are sore. Just make sure you get a good mobility/warmup session. Spend more time warming up and stretching the area that is sore before the workout.
Thanks Patrick 🙂
I really dont know what to do cause I can only train tuesdays, wednsdays and fridays… so if I dont go tonight, it would mean I wouldn`t go until next tuesday!!! But see thats the problem…I hate having to workout twice in a row! I wish I could do one day on, one day off.. but my sceduel wont allow me.
After this Tuesday WOD with the Pistols, my legs were really sore the next day, but I went anyways cause there`s only 3 days a week Im available to go and I didn`t want to miss one… but after the wednsday WOD with those squats with a step foward and backward, my legs were extremly sore yesterday!!
A little better today, but still have hard time to get up the ground.. so, I don`t know… not too sure about those 50 burpies…lol
Ah well… I might go anyways… I will just take my time, thats all… 😀
Good question, Nadine. Not an easy one to answer because everybody is different. Myself, if I didn’t show up every time I’m sore, I would only workout once a week. There’s a difference between being sore and being fatigued.
If you feel tired and you lack energy to do your regular daily stuff, it’s time for a good rest day. Maybe even 2 days. It’s ok to workout when you are sore. Just make sure you get a good mobility/warmup session. Spend more time warming up and stretching the area that is sore before the workout.
If you’re so sore that you’d be unable to perform the proper range of motion for movements, then it’s time to take a break. Don’t think of fitness as days per week. Think of it as weeks per year. If you miss one day out of a year, that’s not so bad. Fitness is not a sprint, it’s a marathon.
When you wake up with people looking down at you in a circle formation….
Thank you so much for making me feel better guys! I really didn`t want to cancel tonight`s WOD, but like you said Kevin, there`s no point in going and not being able to do the proper workout…
I will try to pop up anyways to bring the bracelets though, for the people who asked for them, I will put them in the same jar…
And who knows… maby if there`s spots left for tomorrow, I will TRY to squise it between my errans!! lol
Have a great weekend guys!! 🙂
WU x2
Strength: Squat Cleans
5x 65-70-75-85-95(3)
WOD:
Row 500 meters
150 Double-unders
50 Burpees
13:21
I wanted a better PR than what I got, but I can’t help but thinking that I’m being greedy because I feel like 13:21 is really good, seeing how cardio continues to be a problem for me. So, I’ll take it.
Good job this morning Denis, great push!
Really awesome time Amanda!! 🙂
QOD How many burpees is too many? Until your not able to do anymore.
WU x2
Strength: Push Press
75-80-95-100-115 (5’s)
WOD:
Row 500 meters
450 singles
50 Burpees
Time – 11:50
Happy with the evil burpees today, was doing them non-stop until #40 when I had to blow my nose haha, but finished the last 10 as fast as I could.
wow, nice work! I took my first break after my 3rd burpee. lol
WU x 2
Strength: Deadlift 3′s
95-105-110-120-125 PR by 10# 🙂
Wod:
500 m row
450 singles
50 Burpees
Time: 17:21
QOD – I’d say too many burpees would be over 9000, approximately.
QOD: The day that I sign the wall from doing Burpee’s, that’s the limit.
I like that! That would be my answer too.
WU x2
Strength: Push Jerks x 5
35-40-45-50-55
WOD:
Row 500 meters
150 Double-unders
50 Burpees
13:16 (or 13:18?)
I was very worried about this workout, because Burpees and I don’t get along. However, 2 small things to celebrate: 2nd workout doing Double Unders, and the Burpees, dare I say weren’t that bad.
Have a good weekend everybody.
Nice Double Unders !!
Woohoo! 😀
Jane, G and I were at your play last night. Soooo good! And, you my dear are a supastar! We didn’t get to see you at the end, since we had to get our beauty sleep before the 6:00am workout.
Awesome work with the double unders in the WOD. Definitely something to celebrate. They are still my nemesis. I subbed singles today (again)…sigh.
Way to go Michelle!
bravo!
Today was about as many burpees as I would want to do especially after 450 singles.
WU X 2
Strength X 1
Push Press
45-55-60-70-75(F)
WOD
Row 500 m
450 singles
50 burpees
Time 19:40
Wod: 500m row, 450 singles, 50 burpees
Time: 9:58
You know when it’s a good workout when you have that burning feeling in your throat.
CFWU x 2
Power Clean
125×3
135×3
145×3
165×3
185×2 f-f 1
It felt extremely heavy tonight.
WOD:
Row 500m
450 Singles Unders
50 Burpees
Time 12:36 PR by 1:35 (Nov 23,2010)
Good work Guy!
wu x 2
strength, front squat x 5: 50, 65, 70, 80, 85
wod: row 500m, 450 singles, 50 burpees, 18 something…
WU x 2
press x 3
95-105-115-135-135-145 (failed 3rd rep) tried again and got 3 at 145
Wod:
500 m row
450 singles
50 Burpees
T = 11:31
QOD: I’d say anything over 50 burpess is too much 🙂
Nice time, Frankie!
wu x 2
strength – Bck squats x 3
65,70,75,85,95 have to watch my form
WOD : Row 500 m
450 singles
50 Burpees
Time = 12:16
Shoulder Press – 3RM
85-95-110-125-140 (PR for Reps by 5#)
Thanks for the push Pierre! Looking forward to my 1’s!
WOD (Rx’d) —> 11:09 (PR by 57 seconds)
Doubles felt painfully slow tonight. I’ve been using my Buddy Lee rope which I don’t enjoy because it’s a bit heavy for a lot of reps. About a month ago my Again Faster speed rope walked away.
Could everyone do me a favour and check their gym bags for an extra speed rope? Mine was in it’s black pouch when I left it at the gym. There is green tape on the cable close to each handle. Hopefully it will reappear soon! Thanks!
ohhhh no! Hope it was just an accident and you get your rope back Jeff!
I would ask Bender if I were you – overheard him talking about this rope he “found” 🙂
…I’ve heard he has a criminal background.
WU x 2 (worked a little more on pull ups and sit ups)
OHS x 5
45-55-65-75(PR reps)-80×3 (Matched PR + PR reps) 🙂
WOD :
Row 500 m
450 singles (got confused in the count; I might have done 500???)
50 Burpees
Time: 13:13
Thanks to Jeff.S who did about 35 burpees with me after doing his own WOD and Eric that also joined our team. Both of you helped me to keep going. You should be exempted of my birthday burpees when time comes… but be patient; it’s in August 😉
You did great Nath! Way to persevere! 🙂
You’re welcome Nath, was happy to pace you in.. Its more fun that way.. And I need the extra work! Lol
Mobility
WU X2
Strength: Deadlifts X3
100-135-155-175
WOD :
Row 500 m
150 Double Unders
50 Burpees
Time: 9:47
Was pumped for this one all day!!!! Odd 😕
Wicked work with the double unders in the WOD!
Thanks Lora! Pretty happy with them tonight! 😀
Mobility
WU x 2 (with ring dips in 2nd round)
Strength: OHS x 1
45(5)-65-75-85-95-100 (5# PR)
WOD
500m row
150 doubles (subbed 450 singles)
50 burpees
Time = 9:45
Cashout – calf stretches
Great job 5:30 crew 🙂
speedy!
CFWU x 2
Strength – Back Squat x 3
135-155-185-215-235
WOD
Row 500 meters
150 Double-unders
50 Burpees
Time: 10:49 PR by 3.22
Nice PR Jamie!
holly cr…
Press 5RM –> 85-95-110 (PR for reps)
WOD –> 7:37 (PR by 1:11)
Thanks for sharing the rack with my Jeff…I pushed harder!
I’m glad I’m yours buddy! Lol!
Nice PR’s tonight!
Fantastique Pierre!!
wow!
Awesome man!
WUx2
Strength – Back Squat X3
165-185-205-225-245×2
Realised that my 1 rep max is 245 after finishing my 3reps. So happy to have done 2 at 245
WOD
Row 500 meters
50 Double-unders + 300 singles
50 Burpees
Time: 11:54
No PR today but did only Single Skips on Nov 23
Great job 5:30 group!
Have a great weekend fella CrossFitters!
WU X 2
Strength X 3
Push Press
95-115-135-145-155
WOD
Row 500 m (1:31.1 PR by a second and a half, thought I had the sub 1:30 in me tonight but came up short)
450 singles
50 burpees
Time 8:52
Felt really good on this WOD just wish I could do double unders, my goat, working on it!
Great time on the WOD! You definitely have that sub 1:30 row in you…so close!
You forgot to add the extra 35 burpees you did with me!
and awesome time! Wow!
NICE ROW!!!!!
Almost did not do this one tonight. Feeling exhausted after a long week of work. My little cat nap after work helped a little…smiles..
WU x 2
Strength: Cleans x 3
95-105-115-125-130
WOD:
500m row
150 double under’s
50 burpees
Time: 9:25
PR: 1:05
Skipping was tough after the row. The burpees always suck!
Great job Tracey, Liam and Johan!
Thanks Gabrielle for coaching!
beau travail!
WU X 2
Strength: Push Press 3’s
70-80-90-95-100 PR for reps by 10#!
WOD:
500m row (1:54.6mins – 2:19 in June)
150 Double Unders (7:50 – 131 DU in 10 mins in Sept)
50 Burpees (5:23)
Total 15:08
In spite of the fact that I really prefer not being up early enough for a morning class, things went really well this morning. Great job 7 a.m. class!
WU x2
Front Squat x5
65-75-85-95-105
WOD:
500m Row
150 Double Unders
50 Burpees
Time: 12:29
Feels great to be back! Way to go Corinna, Liam & Johan!
WOD – 14.50 …been a while at the double attempts.
I actually had a PR 500row with 1:30.0 though.
Great to see yas again night crew 🙂
WUx2
Strength:
Shoulder Press x 5 (feeling a little ‘off’ today)
85-95-105(x4)-105(x4)-100(x4)
WOD:
500m Row
450 Singles (must…master…doubles…)
50 Burpees
Time: 14:09
Singles were ‘better’ but I was happy I pushed the burpees much harder today and had a stronger finish. …And I didn’t hurt myself today so that’s my PR for this week.
No strength for me today
WOD: 8:18
Have a great weekend – Feel free to come by this Sat night.
WU x 2
Strength = Push Jerks x 5
80-90-95-110-125
WOD:
500m Row
150 DUs
50 Burpees
Time: 11:05
Great job 6:30 crew!
Gab, you’re forgiven for calling me poop! *hehe*
Have a great weekend all!
Lol well, as you said for Johan, you were less poopie for showing up even if it was late 😉
WU with only half the pullups and pushups – arms took a beating yesterday!!
Strength – FS 10s with Hannah 🙂
45-65-75-85(5) really not feeling it today…
WOD modified for tibia
500m row (part I disliked the most)
150 lunges
50 KBS 25 lbs ( had to break them up into 10s because my elbow started to hurt at 8… Someday my injuries will be fully healed!! 🙂 )
Time : 11:41 happy to be working out even if I have to modify 🙂
My arms hurt like crazy today!!!