Reminder that the gym will be closed on the weekend due to the Olympic Lifting Certification. The Saturday drop-in is also canceled.
Would you rather: Meet Rich Froning or Annie Thorisdottir?
5-10-15-20-15-10-5 reps of:
Thrusters (65/45#)
Lunges
Compare to Dec.30/10
Is only one answer to that: RICH FRONING!! right, christine? π
Listen…not even going to answer this one…cause EVERYONE knows my answer!!! π
*wipes drool off her face* im sorry what was the question?
Good QOD. I’d have to say Rich but for different reasons than Christine and Elba π
Forget Rich or Annie, look at the pipes on Chris!
You are right Mario, looking good Chris!! Sarah I promise this is the last time I check him out hahaha!! π
I will make no promise. Looking good Chris.
Challenge shuttle runs = 18
Foam Rollin’
WOD RX
7:47
Legs are jello! Fun morning!
WU x 2
WOD Rx
8:18
Great job Everyone!! Enjoy the weekend!!
Maria you did Awesome!! you are super strong!!
Thank you Elba! You make me smile every morning π
Great time on the WOD and impressive job on the shuttle runs!
I would like to admire Rich from a far..but would love to hang out with Annie. I loved watching her compete in the games. Always smiling, but so focused.
-Warmup
-Decided to do the challenge inbetween strength sets. Needless to say that I did not finish my OHS sets.
-Member challenge: AMRAP 1 minute of 30′ shuttle run – 20
-WOD Rxd – 9:06
Oh my legs! Doing the challenge before this WOD might not have been the best idea.
Great job, Maria! So fast!
Actually, I am glad I did the challenge. Thank you Heidi for pushing me to do it. I love working out with you, you are so strong and are always willing to get out of your comfort zone. It is inspiring. π
You were fast on those runs!
WOW! Great job on the shuttle runs,Gillyon! Wicked time on the WOD too, considering your legs and lungs got a workout from the running….D’OH! π
I had so much fun coaching this morning, the shuttle runs were fun!
QOD: Annie! Rich is nice to look at (that may be an understatement) but Annie is a cool chick.
Great coaching today! π
Thanks Gill! Great job this morning – your shuttle runs were crazy!
And, nice seeing you this morning, Rachel!
I’d rather meet Chris Spealler than either given the choice but Annie I suppose being that she’s from one of my favorite countries π
Ok, I’ll say it just because it drives Kevin crazy…I would rather meet Carl Paoli than Rich or Annie π
wu x2
From rolling Friday
Cheering on the Challengers
Wod Rx
8:35
Happy with performance improvement compared to Wednesdays Wod.
Nice work, Trencho!
Well if we are going to add some other athletes in the mix….I would meet my crossfit crush, Azadeh.
Oh…I’m with you on this one, Gillyon.
QOD: I think I’d be mesmerized by any of them… I’m not sure if I could make a good first impression… staring at Rich’s 6 pack OR staring at Annie’s 6 pack. In any of the cases, I think it would be very difficult to maintain eye contact. Yeah.. I know… it sounds weird LOL
I would say Annie.. watched a documentary on her once and she seems like a cool chick! And plus I am in love with Channing Tatum.. move over Rich Froning… lol
PS hot pic of my amazing husband!!! hehe
Wux2
Strength foam roll
WOD 5-10-15-20-15-10-5 reps of:
Thrusters (65/45#)
Lunges
In 9:16 rx
Rob Brydges
Given my Icelandic roots – Annie Thorisdottir without doubt!
Oooooh Joanna good call! Carl Paoli for sure!
WU including my daily pullup negative – hold for as many seconds as possible (AMSAP?) at the top
Power cleans to 105 x 3 then fooled around and got 115 x 1 and 120 x 1. Failed at 125 because I pretty much started to bend my arms right off the floor. Lol!
WOD 5-10-15-20-15-10-5 of:
thrusters 35#
lunges
= 8:23
Fun WOD!
After talking with Ron and Kevin… I have officially decided to register for the Blizzard beatdown in January! I am nervous-excited but that is probably a good thing and will provide some motivation to train hard(er)! Looking forward to it π
Nice work 8:30 crew! Always a fun class.
Nice work on those cleans!!
Great decision! Im sure you’ll enjoy the experience!
That goes for everyone wondering as well, group events/competition are pretty amazing and you shouldnt be afraid to go for it, whatever your experience level.
Whoot Whoot Shannon, you will do fine at the event.
WU x2
Push jerks x 5 55-60-65-70-80 (x1)
Wod Rx 8:22
Happy weekend!!
Mob
Wu x1
Challenge = 19
Strength – Deadlift x5
110 – 120 – 140 – 155 – 165
WOD 5-10-15-20-15-10-5 reps of:
Thrusters (55 then down to 45 before starting the 20 round)
Lunges
In 11:00
Great intensity today Shawn
Mob
Wu x2
Strength β Deadlift x5
115 β 125 β 135 β 145 β 150
WOD 5-10-15-20-15-10-5 reps of:
Thrusters 35lbs ( should have done 45 :p)
Lunges
10:51
I think 35lbs was the right weight, you were working lots with very little breaks.
Mobility
Warm-up x 2
Strength: Push Jerk
45×5
50×5
55×5
60×5
65×5
WOD :
5-10-15-20-15-10-5
Thrusters @ 35#
Lunges
Time : 8:26
Mob
WU x2
From rolling Friday
Scaled Wod
5-10-15-20-15-10-5
Push Press 35# from Rack
Lunges
Time: 7:52
Great Coaching Amanda this morning!! What a Fun morning :)Glad to see everyone
Nice to see you at the gym again!!
Thanks for the coaching this morning Amanda it was good to see you to it’s been a while
mobility
wu x 2
strength – Push Press x 5
45, 50, 55, 60, 65
WOD : 5-10-15-20-15-10-5
Thrusters ( 25#)
Lunges
Time = 10:52
cash out – couch stretch
mobility
wu x 2
strength – Push Press x 5
95, 115, 125, 130, 135
WOD : RX
5-10-15-20-15-10-5
Thrusters ( 65#)
Lunges
Time = 7:47
cash out β couch stretch
Mobility
WU x 2
Strength OHS 5 x 40-45-50-55-60
WOD
5-10-15-20-15-10-5
– Thrusters (35lbs)
– Lunges
Time : 7:48
Thank Rob and Kev “in”, you guys are the best coaches ever… I really mean it… Really…:P
Stop stop. I can’t handle it. Hehe. Thanks
When you don’t trip me on purpose that is…….
Strength – Squat cleans
5 x 95, 100, 110, 115, 120
WOD – 5, 10, 15, 20, 15, 10, 5
Front squat 65#
Lunges
Time = 8:17
wu x2
deadlifts(sumo) x5
185-225-250-225-315
Wod Rx
9:08
mobility
wu x 2
strength β Push Press x 5
25-30-35-40-45
WOD :
5-10-15-15-10-5
Thrusters ( 20#)
Lunges
Time: 8:46
This was a great workout, gonna feel it tomorrow π
I really didn’t want to have to scale it but my legs were giving out with the squats.
But still pretty good for a first time workout with Thrusters! I’ll get it next time! π
Great job on your very first WOD with thrusters! π Hope moving around tomorrow isn’t too painful…
Thanks Lora! π
Mob, WU x 2
Strength: Practiced Thrusters 25-45lbs
5 10 15 20 15 10 5
Thrusters 25lbs
Lunges
Time 9:43
5 one minute planks
Thanks Corinna. Great way to start the week-end. Happy Friday evening everyone.
Way to go Laura! Great time on the WOD…and nice job on the 1 minute planks. That’s something I should try to get into the habit of doing as well.
Great job Laura π
Mob
Challenge = 19
WUx2
Foam Rolling and Planks
WOD as Rx’d
5-10-15-20-15-10-5
Thrusters ( 65#)
Lunges
Time –> 7:36
PR of 1:16 from Dec 30/10
cash out β couch stretch
Great job 6:45 crew!
Have a great weekend fella CrossFitters!
Huge PR tonight Gabe, nice work!
You never disappoint when I see your results, always working hard and it shows.
Huge PR, Gabriel! Way to go! Congrats π
Mobility
WU x 2
Strength: push press
5-10-15-20-15-10-5
Thrusters (30lbs)
Lunges
Time: 11:04
Great job TL! The last 5 were fast!
Mobility
WU x 2
Foam roll instead of strength
WOD Rx’d — Time 9:16
Foam Rolling
WOD Rx’d
Time – 7:29
Nice work Jeff! Great time π
WU x 2
Strength: OHS (x3)
45(10)-75-85-95-105-115 PR reps! π
WOD as Rx
5-10-15-20-15-10-5
Thrusters @ 45#
Lunges
Time = 6:48
Great WOD to finish off the week! Going to feel it all weekend though….
Nice work 5:30 crew!
Awesome results. Enjoy your week-end. Much deserved rest.
Super fast! Wow!!
Mobility
WU x 2
strength : Clean
5x 35-45-50-60-65
WOD Rxβd β Time 11:48
Wowzers that was though!! But…Finally did my first RX WOD π
Well look who wore her big girl panties today! π Congrats on your first Rx’d WOD! I looked at your bar part way through the WOD and realized you had Rx weight on there and then I started cheering even louder! Way to go Val!
And I really enjoyed the cheers! Heard you and Laura quite well π
Thanks π
Awesome Great Job!!
You did it…yeah. it was fun to see you do it.
Mobility
WUx1
Foam Roll Friday
WOD:
Time: 5:58 RX
Woot! felt really good going into this wod very pleased with my time. Great job tonight everyone.
Wicked fast! WOW!
Good Job Lance thats crazy fast!!!
Superman lives in Moncton!
You were flying buddy, great job!!!
mob
2x WU
strength deadlift x 5
95-135-135-135-135-135 light as a test to see how knees take it, slow build from here.
wod
5-10-15-20-15-10-5
thrusters (scale to push press)
lunges (scale to box step ups 20″)
10:01
So happy to have you back! Take it nice and slow. I don’t want you back on the “bench” any time soon.
Nice job on the WOD. Looked like a pretty heavy push press you were doing. 95#? Actually not a bad looking duo for a future WOD…
WU x 1 + foam rolling
No strength. Did the Shuttle Run Challenge = 19. That was fun, but probably not the best idea before a bunch of thrusters…better before than after I guess.
WOD Rx’d = 9:12
Tuff WOD, but a good one.
Great job Heidi! Congrats a on a great shuttle run, too! WOW! π
Fast on the shuttle runs! Thanks for the motivation, happy I gave it a go.
WU x 2
Foam Roller Friday
WOD Rx’d
Time: 7:31
Thrusters are tough at any weight.
Big congrats to Chris killing this one. He was on fire!
Always nice to see big crowds in the box! Nice work all!
Great time on the WOD, Blake! π
Mobility
WU x 2 ( both rounds did first 4 pull ups kipping rest used med band same band for ring dips)
Foam rolled no strength
Wod rx 10:49
I saw you doing those kipping pullups in your warm up tonight! π Congrats! They looked strong! Great push on the WOD as well!
Thanks they are starting to come together, i keep pinching my hands when I do them so I ordered the gymnastic leather grips so hopefully that will help. Should be in any day now.