Who’s been the most influential person in your life and why?
Last day to sign up for the Body Composition test tomorrow.
AMRAP in 7 min
1-2-3-4-5…etc.
Hang Power Cleans (145/100)
Toes to Bar
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Hi Everyone,
I will be putting an order sheet on the whiteboard for sausage orders.
This is a fund raiser for my son Nick’s PeeWee AA Hockey team. Sausages are hand made by Old Fashion Meat Market on Mountain Road. If you have any questions please email me [email protected].
Merci Ron pour les commentaires positifs tantรดt ๐ รa fait toujours du bien de savoir que quelqu’un remarque nos efforts et notre technique !! Vraiment apprรฉciรฉ ๐
mini warmup (I don’t know what my problem is lately but I hate warming up… this is stupid I know)
mobility
group HPC refresher
Fooled around with sumo DL
95 x 10
135 x 5
165 x 3
195 x 1
215 x 1
235 x F… pretty disappointing since I was doing 235 for 5’s a couple weeks ago. I definitely failed this one before I even tried to pick it up.
WOD
AMRAP in 7 – 1, 2, 3… of:
Hang power clean (75#)
V-sits
= 9 rounds plus 6 HPC. Fun WOD!!
Great score! Don’t worry about the SDL numbers. Your legs are still recovering! Happy weekend!
WUx1
Strength OHS x 5
35-45-55-65-70 (been awhile since I’ve done these, I really missed them!)
WOD @ 65#
9 rounds + 10 HPC
Fun I like T2Bs..I like anything on the bars actually makes me feel like a kid lol and I forgot to climb the rope!
You are killing WODs!
Thanks Gillyon! You kill em’ every single day!!
We are so doing that monkey bar thing we did last night one day!
Yes! Now THAT was fun!
sounds like fun… very curious!
WU x 1
Foam Roll Friday! (and lacrosse ball as well)
WOD @ 85#
10 rounds + 2 HPC
Fun one!
WOW!!! Nice score Chantal!
Damn it. Lora again!!!
Wux1
Strength front squat x1
95 115 140 160 180pr
WOD
AMRAP in 7 min
1-2-3-4-5โฆetc.
Hang Power Cleans (145/100)
Toes to Bar
– 9+1 hpc
Rob Brydges
Great job Rob!! Congrats on your Front Squat PR!
Nice Front Squat PR Rob!
Warmup
HPC refresher
Front squat (3) 45-95-115-125
WOD @65lbs
8 rounds
This was a rough one on the forearms!
Thanks for the encouragement, Amanda!
Grip killer for sure. Nice work, Gillyon.
Wux1
Strength
Push Jerk x5
70-80-90-100-110
WOD
AMRAP in 7 min
1-2-3-4-5โฆetc.
Hang Power Cleans 75lbs
Toes to Bar
Rounds = 10+4 hpc
(Did T2B until round 8 then switched to situps- couldn’t continue T2B)
Nice score Shawn!! Way to go!
Mobility
Warm-up x1
Strength : HPC
45×5
50×5
55×5
60×5
65×5 (PR)
WOD :
AMRAP in 7 min
1-2-3-4-5โฆetc.
Hang Power Cleans 55lbs
Toes to Bar (Scaled to Toes tru Rings)
Rounds = 9
Happy Friday Everyone!!
Good job Steph ๐
Great work Steph! Awesome score!
Wux1
Push Press x5 50-55-60-65-70 (Yeyye! Matched my PR for reps from June… finally!)
WOD
Amrap in 7 minutes
1-2-3-4-5 etc..
Hang power cleans (65#)
V-snaps
11 + 7 V-snaps
fast mama!!
In Survivor+Crossfit News:
Crossfitter Carter Williams and his tribe made it to merge, which means all participants now compete individually. First individual challenge was holding on to a rotating bar. The bar had a rope, held by a peg, wrapped around 2-3 times and tied to a bucket holding 25% (i think) of a competitor’s bodyweight. If you let your grip on the bar go, the rope unwinds, moves off the peg, the bucket crashes down.
Carter held on for 25 minutes and won the challenge. We can see how a workout like today’s (T2B + HPC) totally transfers to a task like the one the Survivor contestants did this week. I for one am quite interested in seeing how his Crossfit training will carry him through the game.
I think Kevin should introduce puzzles in the WODs so we can be ready for anything survivor might throw at us!
I’ve got it PVR’d, haven’t had time to watch it yet so I’m not reading the update! lol
Oh crap so sorry… next time I will put a big SPOILAAAARRZ disclaimer.
Although I didnt spoil too much really…
hahaha, yeah as soon as I saw the challenge I knew Carter would win it :P.
If you watch the amazing race there’s a team of crossfitters in there as well
Cool! Although I don’t watch the show, I’ve always wanted to do the Amazing Race with Patrick!
The Amazing Race is something Jeff and I would LOVE to do also! Haven’t watched that show in a while. I think I might tune in on Sunday and try to get “caught up”.
QOD – I know there will be some virtual moans, but the most influential person in my life is my hubby, Dave. There are millions of reasons why, but I will list just a few. I am a stronger, more confident woman since meeting him. I take more risks and have found a great sense of adventure. And, in all honesty he is one of the smartest, well spoken person I have ever met. Also, his constant push for his dream is inspiring.
wow Gill, that was awesome.
awww. I undecided if this makes him the perfect husband or you the perfect wife…maybe a bit of both.
No virtual moans here. Love reading things like this. Sounds like he has brought out the best in you. And I’m sure he would say the same about you ๐
Thanks ladies!
Mobility
WU X 1
Strength Push Press x5
75,75, 80, 55, then just the bar. (fixing my technique. Thanks Rob & Patrick)
WOD
AMRAP in 7 min
1-2-3-4-5โฆetc.
Hang Power Cleans (145/100) 55#
V-Snaps in place of T2B
– 8+4 HPC
800m Run
QOD โ my Mom.โฆshe raised 3 kids under 5 while putting herself through nursing school and working a part time job. I doubt it got any easier once she finished school.โฆ.lol. She’s my Hero.
Great work on the WOD Kevin. Nice score!
Loved what you wrote about your Mom. Gave me goosebumps.
What a lady!
I’m going to say my mom has been the most influential.
Osteopenia? Not going to keep her from working out.
Crohn’s disease? Screw off. You ain’t stopping her.
Arthritis? Get the hell outta here. She can still squat!
Nothing holds her back and that’s awesome to see, especially when most people would have given up. Thanks for being an inspiration!
Agreed
Wod sub to back squat 95# and T2B
8 rds 7 t2b
Basically my mom raised me and inscribed the family values that I hold true to today. For a few years she battled cancer and sadly lost her battle almost 2 yrs ago. She probably had the most influence on me throughout my life.
Sorry for your loss, Darsey. Your Mom raised you well. I’m sure you made her very proud.
She did indeed raise a great man. Sorry for your loss, I’m sure she was a wonderful woman.
WU x 1
Cleans x 5
135-145-155-165-170 (PR reps)
WOD:
AMRAP in 7 min:
1-2-3-4-5โฆetc.
— Hang Power Cleans @ 115#
— Toes to Bar
8 rounds + 4 T2B
Nice to see the box packed on a Friday!
Oh yeah, and a couple rope climbs Master Mario!
Great job Blake! ๐
Mobility
WU x 1
Practiced overhead squats with 15 pound bar.
(taking this one slowly cause it hurts my back)
WOD:
AMRAP in 7 min:
1-2-3-4-5โฆetc.
โ Hang Power Cleans @ 40#
โ Sit ups and did maybe 5 V-snaps
10 rounds
Great job everyone and thanks coach Jeff!
WOWSERS! 10 rounds!? Great score Mel ๐
Mobility
WU x 2 (Yes… times 2…that’s why I was soooo behind Rob !)
Strength : Back Squat
5 x 75-80-85-90-95
WOD
AMRAP in 7 min.
1-2-3-4-5… etc.
– Hang Power Cleans (55lbs)
– V-Snaps
Score : 10 rounds and 5 HPC
Had fun tonight ! Good job everybody ๐
Well done Chantal! That’s a crazy score.
Good Job!!! ๐
WUx1
Strength push jerk x5
120-135-155-175-195 (2)
WOD @ 125#
7 rounds + 6 HPC
Nice work on the WOD Frankie.
Thanks for pushing me to do that last set of back squats tonight, too. I was on the fence. You pushed me off…
no prob, you made the last 3 reps like real easy, great job!
Nice job Frank!
Mob
WU x 1 (wall balls instead of squats, hspu instead of push ups, T2B instead of sit-ups)
Strength: messed around with Hang Power Cleans 95-105-115-125-135
WOD @ 95#
10 Rounds + 5 HPC
Woooooo! Good to be back!!! :d
You flew through those T2Bs! You did at least 3 for every 1 of mine! Great score. The “de-load” week served you well.
Man, you killed this one! I wish I could have seen your toes-to-bar…maybe learned a few things.
Nice work!
Thanks guys.
Yea, that de-load week helped… Was really hard to stay away and Maria was a trooper cause I was a cranky SOB ๐
Mob, WUx1
Clean 3-3-3-3-3 = 205# (PR 10#)
WOD Rx = 9 rds
Crazy score @ Rx! Well done!!
Rx? Damn man…and you didn’t even don the mask!
Awesome!
Awesome man!!!! Fun WOD!
Mobility
Wu x 1
Push press
65/ 95/ 115/ 135/ 145
Wod at 115lbs
9 rounds and 3 hpc
Great workout,very deceiving. Also very happy to do another shoulder workout with no pain. (yay)
WU x 1
Rope climbs – did a few rope climbs arms only
practice HPC @ 145
WOD: 8 + 5 HPC RX’d
Mobility
WU x 1
Strength: Back squat (x3)
95(5)-135(4)-160-185-200-210-220
WOD as Rx
1-2-3-4-5-etc…
Hang Power Cleans @100#
T2B
Score = 7 rounds + 4 HPC’s
Grip killer!!! Great work 5:30 crew! ๐
HAHA…oops…Lora’s post.
That WAS my password…LOL.
Holy back squat! Your strength is inspiring!
Awesome job on the Back-squat Lora and the WOD!!!
QOD: hands dowm my MOM!!! she made me who I am, and I am so PROUD of who she is!!, she is the most wonderful human being I know, if I can be 5% of who she is, I’ll be more than happy!! Happy holiday everyone!! ๐
Haha (holiday)= Day of the death LOL!!
mobility
WU x 0.9 (no pull ups and t2b didn’t feel too good on my tired and achy shoulder from wednesday’s inverts)
foam roller… could have done that all day!
WOD scaled @ 65# and V-snaps: 9 + 2 hpc
hadn’t done v-snaps in a while… felt a little awkward…
happy weekend!!
Great work Natacha! Hope your shoulder heals up quickly!
QOD: No one in particular. However, I read Aron Ralston’s story and I gotta say I’ll never looked at a “bad situation” the same way. No matter how shitty things are, it can always be worse.
Mobility
Warmup x1
Backsquat x1 to 215lbs
WOD Rx’d: 8rounds + 3 HPC
QOD: My parents definitely are the most influential people in my life. My mom is the most giving person I know, she would do anything for anyone. My father taught me the value of work ethic, he always wanted more for his children then he had growing up.
No strength today
WOD @ 80#
= 8 rounds
Fun one!
WU x 1
Back Squat x 5
110-120-130-140-150
WOD:
HPC @ 75#
T2B
8 Rounds + 4 HPC
Nice job Heidi! Was fun doing a WOD with you.
Mob
WU x 1
Foam roller Friday !! ๐
Clean / Hang power clean practice
WOD
Hang power clean @ 50#
V-Snaps
9 rounds + 3 hpc
Lacross ball on upper back ๐
Great class Lora!
Great job Maddy! ๐
Thanks! You too… 10 rounds!! Good job!
QOD : My older cousin who is more like a big brother to me since I don’t have any siblings. I grew up looking up to him and knowing that he would always have my back. He’s a truly inspirational middle school teacher (don’t know how he does it!!), a great dad and just a great guy all around. Now i’m looking forward to being a godmother to his youngest son… he’s pretty awesome too! ๐
QOD: I would have to say my mom as well :). She is the most caring, loving and giving person I know and made me who I am today. She is always there for me. I’m gonna stop now before it gets overly cheesy lol ๐
QOD:
My Mom. She showed me what it meant to work hard and keep a positive attitude when facing adversity. She lost her battle with cancer last January, but her determination over the years continues to inspire me every day.
QOD –
My person is Kevin. He has flipped my life upside down, twisted it backwards, shaken it up and gently put me back down since we met. I mean all of that in the best way possible. I would not be the person I am today without him. I’ll spare you the sappy love story details ๐ just know that I think he’s the cats pyjamas.
QOD : my dad. I’m a true daddy’s girl! He’s always there for me! He saw almost every single ringette game I’ve played. Was at the rink with me at 6AM on Saturday when I figure skated. He just never stops giving. Does a lot of volunteer work and even did a peace mission with the UN last year. He’s always the first I call when I need advice on anything. ๐
QOD :My parentsโฆ My mom is probably the most giving person I know. She always put my sister and I before her own self and she would do anything for the ones she loves. My dad is the quiet type. He was and still is such a great model for me and I donโt even think he knows how much I look up to him. Heโs hard working, perfectionist, wise and he always give good advice. My mom is the person I can tell anything, sheโs my best friend. My dad is the person I learn from every day. ๐ I have the most amazing parents ๐
WUx1
Strength – Cleans X5
95-115-135-155-185×1
Daily planks to 5min
WOD @ 120#
8 Rounds + 3 HPC
Foam Rolling
Great job 5:30 crew!
mobility
wu x 1
foam rolling
Practice Hang power cleans
WOD : AMRAP in 7 min.
Hang power cleans (125#)
T2B
Total rounds = 7 rounds & 4 T2B
AMRAP 7 mins
Hang power cleans 35lbs
Sit ups ab mat
11 rounds +5situps
Weight was to light and just about Ready for v-snaps