What do you do after a WOD? Fall over? Walk around?Ā
HEAT LIST for tomorrow.
AMRAP in 10min:
10 Deadlifts (185/135#)
30 Double Unders
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Here’s an awesome video to help us reach max reps of burpees Saturday!!! š
( for the ones who registered for the games )
http://www.youtube.com/watch?v=sWwbovT-rz4&feature=autoshare
Oh! And for the QOD, I usually check my book, write my points right away cause if not I’ll forget! lol
Sometimes I fall over though…lol
Thanks for posting this Nadine! Great video!
You’re welcome!
Thought it was pretty neet too and wanted to share it with you guys! The more pointers we can get the better!!
Alright then… tomorrow is the big day!! š
It’s going to be burpee time for me around 5:15-5:30 today.
Could I do mine tonight too?? I go at 6:30 though…Cause I don’t know if I have that in me in the morning… Im still going tomorrow but doing my burpees tonight would be nice… š
You can, yes.
I make the heat lists on Thursday nights, so I need to know your intentions before that. Otherwise, I’ll have judges assigned to blank spots when I could use them elsewhere.
ok…I wasn’t aware of that…
I knew we had to sign in before thursday, but I didn’t know we had to say what day we’re acually making the workout…but yeah, it makes sense…
If it cause trouble, I’ll do them tomorrow morning…
ALL of my other workouts will be done on Saturdays… just burpees… I might have a bit more energie for that at night…lol
But like I said, if it disrupt something, I’ll do them tomorrow… not a big deal! š
WUx2
Squat Cleans x 3
75-85-95-105-115(PR reps)
Practiced what we learned in the Clean WOD earlier, keep arms straight, hook grip. Thanks Joanna for the tips this morning.
WOD: AMRAP 10 minutes
– 10 Deadlifts @ 95#
– 30 Double Unders (scaled to 10 Double Unders + 60 Singles)
Score: 7 rounds
QOD: It depends, most of the time I’ll sit down to write my score quickly and then I try to walk around.
WUx2
Strength: Cleans x 5
115-125-125-135-145
WOD: AMRAP 10 minutes
– 10 Deadlifts @ 145#
– 30 Double Unders (scaled to 90 Singles)
Score: 6 rounds + 16 singles
Strength push jerk x5 to 125
WOD: AMRAP 10 minutes
– 10 Deadlifts @ 125#
– 30 Double Unders
10 rds
Wow!!!
Man you must have been flying Darsey, super fast!
WHOA! Great score š
WU x 2
Strength 3x front squats
96-110-120-130-140
Double under warmup – 29 in a row PR š
Wod:
AMRAP 10 mins
10 deadlift 135# (rx’d)
30 DU’s
Total: 4 rounds + 13 DU’s
Good one!
QOD : It depends, today was definately a ‘lay down on the floor to catch my breath’ wod, but on the days where it’s more strength then cardio wod, I walk around to ‘shake it off’
Great PR Chantal!!
Gongrats on your double under PR! You’ll have to give me a few tricks! I still don’t have it in me…
Awesome work girl!!
They were just coming really smoothly this morning… Too bad it’s burpees tomorrow and not DU’s! Can’t wait to see your faces !! š
Congrats on your double unders!
Am i listed twice on the heat list for tomorrow? (heat 1 and 5)
QOD: I love to lay flat after a WOD, feels nice.
What’s the problem Mario? You have like a 40 minutes break! Double your fun!
Great Pic Amanda š
QOD: I like to walk around if I can š
WUx2
Strength: Cleans x 5
45-50-55-65-70-
AMRAP 10 minutes
10 Deadlifts @ 75#
30 Double Unders (scaled to 90 Singles)
Score: 6 rounds + 10 Deadlift
Thanks for the Help this morning Joanna š Helped alot
WU X 2
push-ups
Strength, Front Squat
5 2 95, 115, 135, 155, 175 (pr by 10)
felt very comfortable
10 mins AMRAP
10 deadlifts 145#
90 singles
7 rounds plus 5 DL’s
good work-out
(this one would be great to continue for 15 mins rather than 10)
Good Luck to everyone toimorrow.
Happy Friday Everyone š
Strength: OHS x 5
35-45-50-55-65
WOD: AMRAP 10 minutes
– 10 Deadlifts @ 105
– 30 Double Unders
8 rounds 6 Deadlifts
I’m pretty sure I got 9 round, 6 deadlifts but I didnt have enough pennies and then screwed up counting…oh well, my own fault. Either way, I liked this one š
Good luck to everyone in tomorrow’s heat. I’d come to cheer on but I’m coaching basketball final in Saint John at Harbour Station š wooohooo.
Oops, no double unders- scaled to 90 singles.
For those of you still working on mastering those Double Unders, I had posted this great video from Practice CrossFit on the Facebook group.
Thanks to these tips I was able to more than DOUBLE my PR from 2 to 5! š
http://youtu.be/Ix8TbKyvJcw
Thanks for posting that Blake!
No problem!
I don’t know how to post the actual video yet, but it helped me so I am glad to share!
Thanks Blake – maybe this will help!
WU X 1
AMRAP 7 mins
Burpees.
85
10 mins AMRAP
10 deadlifts 95#
30 DUs
6 rounds plus 27 Dus
Deadlifts were at 50% and a good thing too, form was crap.
the burpee video helped a lot, key take away was to keep moving. I definitely recommend keeping a constant pace from the beginning.
QOD: I was tought from a young age to walking around was the best way to catch your breath. Since crossfit moncton, you dont see me walking around too much after a wod, i’m sitting on the floor.
Nice score on the AMRAP!
Great Score Trent!
thanks guys
PS. Thanks for the cheers 7am, nice working out with you guys. Best of luck to everyone tomorrow.
Good luck to all with the games… Hope everyone has a few personal victories
1x Push Press 45-50-55-60-65-70
WOD: AMRAP 10 minutes
– 10 Deadlifts @ 100#
– 30 Double Unders (scaled to 90 Singles)
Score: 6 rounds + 54 singles
Good luck at the games y’all!
WU x 2
Strength
Front Squat 3’s
85-95-105-115-125
WOD
first 4 rds @135lbs last ones @125lbs
My form was not good :(!!
90 singles
Total: 6 rds + 10 DL
Burpees tomorrow so nervious and excited at the same time !!!
WU x 2
Strength – Front Squat x 5
95, 105, 120, 135, 150
AMRAP in 10min:
10 Deadlifts (60% max = 135#)
30 Double Unders (90 Singles)
7 Rounds + 10 Deadlifts + 88 Singles. So close.
CFWU x 2
Strength – Deadlifts x 3
245-265-285-325-365(2)
WOD – AMRAP in 10 mins
10 Deadlifts 185#
30 Double Unders
8 Rounds and 10 Deadlifts
Great job on the Burpees Amanda and Tim!
Great job there Jamie!
wu x 2
strength – Front squats x 5
60, 65, 70, 80, 90 really bad form rounded shoulder knees in front of my toes, really piss off my lower back this morning
WOD : AMRAP in 10 min
10 Dead lifts (95#)
scale – 90 singles
Total rounds – 3 with 95# 2 modified dead lifts (lift one end of the bar) Thanks Kevin for all the help
cash out – plank (1:30)
wu x 2
strength – Push Press x 3
95, 115, 125, 135, 140, 145
WOD : AMRAP in 10 min
10 Dead lifts (185#)
scale ā 90 singles
Total rounds = 6 rounds & 30 singles
WUx2
Back Squat
135×5 175×5 185×5 200×5
WOD Rx
9 RNDS
Superb job Darrell!
Great job Darrell!
CFWU x 2
Shoulder Press @ 175
3×95
3×115
3×125
3×140
3×155
WOD: AMRAP in 10 min
10 Deadlifts #185
90 Singles
5 Rounds + 10 Deadlifts
Push Press 5RM –> 95-115-125-135-145-150 (PR for reps)
WOD as rx’d –> 8rds + 2 deadlift
Games WOD 12.1 -> 88 reps
Like AJ told me, us 225 plus lbs. should be excempt from these kind of WOD’s š
How about 225 with only one good leg? Lol I’ll let you know tomorrow!
Games WOD 12.1 complete!!!
Did it in the little hotel gym.
AMRAP 7 minutes of Burpees.
Touched the ceiling which was 8.5 inches above reach.
Score —> 78
I’ll post the video later! š
Good job Jeff…..now there’s the spirit while on vacation!! And just enjoy a beer after š
Nice! Great job Jeff!
WU
WOD: AMRAP 10 minutes
10 dead lifts 135 lbs
30 double under’s
8 rounds + 22 double under’s
Good WOD!
Great job Corinna!
Nice job Corinna!!
WU
Push Jerk x 3
55-65-75-85-95(F)-95(PR Reps) š
WOD: AMRAP 10 min
– 10 Deadlifts 120#
– 90 Singles
5 rounds + 37 singles
I don’t know what was wrong with my skipping tonight, I kept tripping on the friggin rope…
QOD: I usually lay dead on the floor
QOD I usually lay on the floor and wait for Carly to resurrect me.
1 set of back extensions; + practice DU’s (got 17 in a row!); + Deadlift practice 125#
WOD: AMRAP in 10 Min.
– 10 Deadlifts 110#
– 30 DU’s (Round1).. 90 Singles remainder
4 Rounds + 10 DL’s + 55 singles
Very unfocused tonight. Wore myself out with the DU’s in R1… so switched to singles.
WUx2
Strength – Back Squat x5
(Was supposed to be front squat and used the FS weights so a redo on Monday)
135-155-175-195
WOD : AMRAP in 10 min
10 Dead lifts (185#)
scale ā 90 singles
Total = 6 rounds 3 DL
Some stretching, foam rolling and 1 min plank.
Great job 5:30!
Excellent job to all who done the Open 12.1 thus far!
QOD: I walk around most times, may drop to a knee or lay on something but you will never see may lay down. That’s just me lol.
meant lean on something.
WOD 12.1
100 bucking furpees
Tomorrow will be exciting, see you all there!
WOOHOO! Triple digits! Way to go š
Good job, great pace!!
amazing!
WOD 12.1
80 Burpees
Thanks so much for judging me Johnny!
I stayed honest even when you couldn’t quite see if my right hand had touched. But I knew it hadn’t, and regardless of what I scored, I wanted every single one to be legit.
Wish I could be there tomorrow to cheer you all on…. specially now that this one is behind me.
Amazing job K-Woo and CoJo on a hell of a run at 12.1!
WU x 2
Strength: Push press (x1)
45(10)-85-100-115-130-140 (5# PR) š
WOD: AMRAP 10 min
10 Deadlifts @ 135#
30 Double unders
Total = 8 rounds + 10 deadlifts + 9 double unders
Arggghhhh – double unders made me crazy tonight. Some rounds I could do 30 unbroken, and some rounds I struggled to string 2 together…but I stuck it out and fought the urge to switch to singles.
LOVED the deadlifts!
QOD: I’m a hands and knees kind of girl. Only for a few minutes though. Then I like to walk around.
Like your style š
few minutes…..too long for me. Sorry I’ll pass
Jeff must be heavily medicated tonight or there would have been a whitty response.
Re-did 12.1 with a slightly different strategy.
Got 103 burpees. And a bloody knee.
Thanks for all the cheering everyone. And thanks for judging Handsome Rob.
good job!
TWSS
QOD: Never lay down!! Just keep moving or you may be mistaken for a corpse š
See you in the morning Burpee Team (so excited…)
Cleans 5x @ 65#
WOD @ 80#
Total 5r + 25 DU in 8:30 (had to stop due to pain)
Front squats 5x – 45-50-55-60-65
WOD @ 75#
Total 6r + 83 singles …
Was swearring alot tonight…kept tripping on my feet while skipping…7 MORE AND I WOULD OF GET 7 ROUNDS!!! lol
wu x 2
strength x 3
push press
65-70-85-80-85
WOD
AMRAP 10 minutes
10 Deadlifts 110#
90 Singles
2 rounds and 80 singles