Can’t believe I’m missing this wod. Have fun guys!
Shane Hayes
Great pictute joanna! Great workout this morning,thanks joanna and kevin.
Mobility
Wu x1 wall balls instead of squats, chest to rings inatead of pullups.
Cash in, lacrosse ball shoulder fun!
Strength back squat
185/205/215/225/235 x 5 felt really good,focused on driving kneea out. Helps alot.
Wod Rx
5:09
Lora
Nice time on the WOD Shane! Great back squat numbers too. Awesome!
mobility
wu x 1 (wall ball instead of squats)
3 min. DU / Skipping
strength – Shoulder Press x 5
95, 105, 110, 115×3, 120×1
cash in – Lacrosse ball for shoulder
WOD : 10 min. cap
100 OH Lunges (45#)
5 Burpees every time plate is dropped
Time = 5:21 (50-20-30)
cash out – cross legged forward bend
Kevin
Snatch x3
95-105-115-125-135-145
Wod rx’d
3:24
Hands went numb. Good times.
Shane Hayes
Awesome time Kevin!
Lora
Wicked time, Kevin….but guess what!? I beat you! LOL! *happy dance*
Kevin
Nice work! Next time, you use 35#!
Blake
Comments about your great snatch aside, that’s a totally mental WOD time.
mobility
wu x 1 (wall ball instead of squats)
3 min. DU / Skipping still struggling with my DU
strength – Shoulder Press x 5
95, 105, 110, 115×3, 120×1
cash in – Lacrosse ball for shoulder
WOD : 10 min. cap
100 OH Lunges (10#)
5 Burpees every time plate is dropped
Time = 5:09 (unbroken next time I’ll try 25#)
cash out – cross legged forward bend
Heather S
Wow – that’s pretty impressive weight girl!
Lora
Nice work doing unbroken,Rachel. And holy cow….120# shoulder press? LOL…was that a “copy and paste” boo-boo?
Wu x1 wall balls instead of squats, 30# weighted pullups.
Foam Rolling Friday!
Cash in – lacrosse ball shoulder.
Wod Rx -5:29 and 15 burpees.
Cash out – cross legged forward bend
QOD: I had a goal for Dec 13th for 5+ 50# weighted pullups without letting go of the bar, but now I think just getting my performance back to what it was in the summer would make me happy.
Lora
What are you talking about!? I think your performance at the gym has been pretty awesome lately (except maybe when Elba sabotages things with her late night laptop and banana chip shenanigans….LOL)
Sarah
My goal is to be in the best shape of my life and to be as healthy as possible. I believe we often take our health for granted. Working as a disabilities case manager I see the illness, and health struggles that people in our society are facing today and the challenges that being unhealthy presents to them. I am thankful for my health and want to continue to be that way!
Corinna
Like!
Heather S
MOB
WU x 1 (wall balls for squats)
3 min. DU
Shoulder Press x 3
60-65-70-75-80(x2)
Cash in – Lacrosse ball for shoulder (also did this at home before the gym – need to do this twice a day like vitamins 🙂 )
WOD : 10 min. cap
100 OH Lunges (25#)
5 Burpees every time plate is dropped
Cash-out: cross legged forward bend
Time: 4:57 with no burpees thank you very much!!
Highly motivated not to drop the plate given the penalty was burpees and once I got close and wanted to put it down, I wasn’t sure I’d be able to do burpees and pick it up again!
Great wod, great cash-in great weather, great gym…Hey don’t you love Fridays??
ahhh…there’s that “bitchy stubborn streak” rearing it’s head again 🙂 I thought of you this morning when I was doing this WOD. Way to go Heather. That is awesome.
Heather S
Gotta admit I was thinking about you too!!
Lora
Congrats on doing this unbroken, Heather! I feel the same way about burpees….LOL!
Corinna
Wicked Heather!
Michelle
Congrats Heather!!
Gabriel
Way to go Heather! Awesome!
Laura K
You are amazing.
Blake
Wow! Unbroken?? AWESOME! I wish I could have made the same effort you did.
Mental AND physical toughness!
Have you thought about becoming a Tough Mudder? 🙂
Heather S
My goal is to eliminate the word “can’t” from my life. After 2 + years I don’t say it out loud anymore, but sometimes I still hear it inside my head….
Michelle
Oooo… that’s a good one. I actually still do say it out loud.
Valérie Arseneau
QOD : My goal has changed from the summer. I want to improve my consistancy. Being able to go to the gym on a regular basis for one. Its not a very quantitative goal as I would like but for right now that is my goal.
Long term goal… 1 Muscle up1 (this goal has not due date… lol)
Michelle
Goals…. So many!
1 – Learn to kip!
2 -Toes through rings (Since last week I can do TO rings).
3 – 1/2 Marathon under 1 hour 50minutes
4 – Do mobility/ yoga/ 3 times a week (from home).
Corinna
Great goals Michelle!
Shawn Johnson
MOB
wu x 1 (wall ball instead of squats)
3 min. DU / Skipping
Strength – Cleans x 5
65 – 75 – …….a bunch of coaching from Kevin and Ron. Great tips guys! I have a lot to chew on!
cash in – Lacrosse ball for shoulder
WOD : 8 min. cap
100 OH Lunges (35lbs)
5 Burpees every time plate is dropped
Time = 7:11 (Did burpees at the 50 and the 75 mark)
cash out – cross legged forward bend
Maria
QOD: current goals are to incorporate more mobility into my schedule and making more time to relax! Maybe meditation?
Mario
QOD:
– Short term: 100 DUs and 20 strict HSPU
– Med. term: Finish in top 50% at Regional level in the 2013 Open
– Long term: Who knows? 😀
Blake
Very cool goals Sir Mario!
Joanna
Did some mobility and worked on C&J this morning. Only went up to 95#, just working on refining.
QOD – 150# Clean & Jerk (clean is already there, need to work on Jerk)
120# Snatch
+ a few other certifications I’d like to do
Valérie Arseneau
120 snatch! Nice!!
Corinna
I know you will achieve these goals Jo!
Tara R
QOD
Long term goal is to not worry about my health, to be so healthy that i can enjoy life.
Short term i have a long check list i’m working on 🙂 I have achieved so many small goals in the last 3 months i had to stop and make a new list. The blizzard event really made me pause and re-evaluate my goals. I will admit that 3/4 of my goals are crossfit goals 🙂 i.e DU, Heavier weights and Progress! The most important is progress.
Lora
Love this post, Tara! 🙂
Josh
QOD: Dont really have a set goal…..however betting Kevin or Darrell at a WOD seems like a good one..:)
Shannon
WU
Power cleans to 105. These felt bad this morning, like I was uncoordinated! BUt Joanna said they looked OK so that’s what is important.
WOD 100 lunges 25#
6:18 (I think) with burpees at 40, 60, 75, and 90.
My goals are:
1. To consistently be able to do pull ups and chinups
2. To get my 300lb deadlift
3. Someday… my muscle up
Blake
WU x 1
Push Press x 5
115-125-135-145-150 (PR reps)
WOD Rx’d
50/15/15/10/10
5:26
Future me needs to eliminate a set of burpees if he wants to break 5 min… YOU HEAR THAT FUTURE ME?!?!
Lora
Great work, Blake! Nice time, even with all those burpees. WOW!
Heidi
WU x 1
Skipping….did not go well at all this morning
Foam Roll Friday. I look forward to this, but it hurts a lot more than strength.
WOD rx’d
70 reps….5 burpees….30 reps
Time = 4:11
I am putting a call out to all of the CF Moncton ladies to join me in the Blizzard Beatdown event in January. I am registered. I haven’t checked the registrations today, but last time I looked I didn’t see any girl power from Cross Fit Moncton. So girlies…..don’t leave me hangin’ alone with the boys. SIGN UP.
Shannon
You did such a great job this morning on that WOD!
PS: I’m coming to Blizzard Beatdown! 🙂
Lora
I sooooo wish I could do the Blizzard Beatdown. The boys have a gymnastics meet in PEI that weekend, so won’t be around 🙁
Lora
You ladies are gonna kick butt!!! If I get back in time, I will be there to cheer you on!!!
Corinna
Nice job Heidi!
Frank
WUx 1
3 min skipping
push jerk x5
120-135-155-175-no time to complete 5th set
WOD Rx: 6:11
5 Burpees at 57, 75, and 86
Lance
Mobility
Wux1
3 mins skipping
Weekly Challenge
127 Double Unders
Woohoo matched Mario lol
WOD RX
Time: 4:41
Great workout had a lot of fun see you in the morning!
Lance
did the wod in sets of 50-25-25 btw:P
Blake
Awesome time Lance! You killed it!
Laura K
Superman is back. Awesome time.
Lora
Nice job on the WOD, Lance….and congrats on a great score on the DU Challenge.
Corinna
Nice work Lance!
Gabriel
Great job Lance!
Chantal Guerette
Mobility
WU x 1 (+ wallball at 10lbs)
Strength : Deadlifts 5 x 105-110-110… Worked on the technique… again…
WOD RX
– 100 lunges (25lbs)
Time : 4:42
I did 51 lunges, 5 burpees, made it to 75, 5 burpees and then 100 !!!
Practiced my DU and did the challenge just for myself. I was able to do 88 DU in 2 minutes 🙂
Today was super good !!! Thanks Rob for all the tips 😀
Laura K
Another very strong person. Great work Chantal.
Corinna
Great job Chantal G!
Chantal Guerette
QOD : Health health health !!! Some of my short term goals are ring dips with tiny band, toes to bar and shoulder press at 55 (I’ve been stock at 51 for a while now…) 🙂
On “Flight Sim”… got stuck real hard on the 30s and 35s… after that 40 was just wishful thinking…
Lora
Your practice with double unders is really paying off, Mario! They look very smooth.
Maria
Foam Rollin Friday 🙂
WOD Rx
Time = 3:50
No burpees..I was not dropping it! Lol
Thanks coach Corinna!
Melanie B
You were done so fast! Good job 🙂
Blake
WOW! That’s WICKED fast! Nice work!
Eric N.
I’m changing my goal: I want to be as good at lunges as Maria!
Great work! Was fun working out with you !
Lora
LOL!
Michelle
Wooooow!
Lora
WOOHOO! Congrats on doing the WOD unbroken! I knew you were strong (and stubborn?) enough to do it!
Corinna
You are so fit Maria! Great work!
Maria
Thanks!!
Gabriel
Wow! Excellent Maria!
Heather S
Wicked fast Maria!
Darrell
Wux1
Foam roll
WOD rx
4:57
Did it sets of 50 20 15 15
My goal is to be consistent in my attendance.
Blake
Nice job Darrell!
Melanie B
Mobility
Wux1
3 min double unders
Foam roll
WOD: Scale to 75 in 8 min time cap with a 10lbs plate.
Time: 7:45
Good job everyone! This is one of those days after a workout where I don’t like living in a basement with all those stairs… lol
Laura K
After yesterday we did well for showing up today.lol Great work Mel
Eric N.
Mob
WU x 1 (wallballs instead of squats)
3 mins skipping (150 DUs )
Strength : Push Press x 5
95-100-110-115-125 (10# PR for reps)
“Flaring technique”, coming down slow and driving up fast worked so well tonight !!!
WOD RX’d : 7:28 and like 30 Burpees
In hindsight, maybe push press wasn’t the best choice in strength but whatever. Next time can we do 100 Burpees and 5 45# lunges if you break your burpee stride?
😉
Lora
You know what you can do with your burpees……
Great job on the WOD. And congrats on your Push Press PR! Yippppeeeeee!
Lora
Mobility
Lots of work on shoulders/hips/calves with lacrosse ball
Half of WU x 1 (spent too much time on mobility)
Cash in- more lacrosse ball work
WOD as Rx
Time = 3:05 (unbroken…no freakin’ way I was doing burpees!!!LOL)
Did DU challenge: 149 double unders
Fun class. Thanks coach Corinna! 🙂
Darrell
AWESOME!!!
jeff
awesome time on the WOD babe.. you killed it! it was only a week or so ago when you were thinking you weren’t doing so good on some of the wods (I was as proud of you then as I am now, cause you always give 100%) this sport is cyclical, you can’t be “peaked” all the time, you just ride the wave you’re on!! and you’re on a good one now.. 🙂
Lora
Thank you 🙂
(but we have to talk about you “outing” my insecurities in a public forum…LOL)
Corinna
You killed this one tonight Lora! Awesome job!
Michelle
Holy Crap! Super fast!!
Gabriel
Great job Lora!
Shannon
Holy crap! Nice work!!!
Blake
You ladies and your crazy no-burpee super-fast WODs…
Heather S
Yay Lora! How did you do that so fast!?!
Melanie B
oh wow that’s a awesome time Lora, great job!
Laura K
Wu x 1
Foam rolling
WOD: Scaled 75 with 10lbs
Time 6:50
Tonight for supper I will start off with Humble pie and finish with Humble pie.
I did the first 50 unbroken. I crashed and burned after that. …3 sets of burpees later I squeaked out the 75.
Lora and Maria….you killed it. You are such fit and strong people. I will bow when I see from now on!
Lora
LOL…You crack me up. Thank you for the compliment. 🙂
You continue to impress me with your tenacity on the WODs, Laura (almost spelled that wrong…force of habit. HA!) You are making progress,and I see it every day! Keep up the great work.
Melanie B
Great job Laura! 50 unbroken is awesome 🙂
jeff
mob
2xWU
lacrosse ball work
snatch
45-65-65-85-95-95
wod
scale to 18″ box step ups with 25# overhead
finished at the cap.. 8:00 with three sets of burpees
Corinna
Great job Jeff! It is great seeing you and Lora at the gym! Feels like do times…smiles..
Lora
GREAT job! Step ups are much harder (and slower) than lunges. 🙂
Corinna
Oops.. old times!
Gabriel
WUx1
3min DU Practice
Daily planks to 5min
Foam Rolling and Lacross ball on Shoulders
CashIn: lacrosse ball work – group
WOD as Rx’d
Time–>6:26
45-10-10-15-16-4
Cashout: Cross Leg Forward Bend
Great job tonight 5:45 crew!
Have a great weekend fella CrossFitters!
jeff
QOD
Short term goals;
1) to have the patience to let my body heal (which means holding myself back on wods, which is extremely difficult for me)
2) slowly get my fitness back that was lost over the last two months (keeping point 1 in mind) remember something that Amanda said to me “its a journey not a race, I just found crossfit and I want to do it for the rest of my life” helps here!
3) when my knees are ready to go.. and not before (skipping rope is left at home so I don’t get the urge to “try a few” ) GET DUs
4) increase my knowledge of crossfit and the moves so I can be a better coach
Lora
These are fabulous goals. I especially like #1 🙂
Jeff L
WOD Rx’d
Time – 7:44
First 50 unbroken then sets of 10. Shoulders gave out fast on this one.
Goals – continue with Paleo and work on my goats more often. Oh, and try to do more mobility and stretching.
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…
Can’t believe I’m missing this wod. Have fun guys!
Great pictute joanna! Great workout this morning,thanks joanna and kevin.
Mobility
Wu x1 wall balls instead of squats, chest to rings inatead of pullups.
Cash in, lacrosse ball shoulder fun!
Strength back squat
185/205/215/225/235 x 5 felt really good,focused on driving kneea out. Helps alot.
Wod Rx
5:09
Nice time on the WOD Shane! Great back squat numbers too. Awesome!
Monster squats Shane!
Wicked WOD time too!
Great Pic Joanne 🙂
Joanna 🙂
WUx 1 + 10 Wall Balls
Front Squats x 1 95-105-115-120-125
WOD Rx: 6:17
5 Burpees at 25, 50, 75 and 90
Happy weekend!
Good luck to the Movember Runners!!
Like!
My goal is to be better than yesterday and to look good in the buff 😉
Love it!
mobility
wu x 1 (wall ball instead of squats)
3 min. DU / Skipping
strength – Shoulder Press x 5
95, 105, 110, 115×3, 120×1
cash in – Lacrosse ball for shoulder
WOD : 10 min. cap
100 OH Lunges (45#)
5 Burpees every time plate is dropped
Time = 5:21 (50-20-30)
cash out – cross legged forward bend
Snatch x3
95-105-115-125-135-145
Wod rx’d
3:24
Hands went numb. Good times.
Awesome time Kevin!
Wicked time, Kevin….but guess what!? I beat you! LOL! *happy dance*
Nice work! Next time, you use 35#!
Comments about your great snatch aside, that’s a totally mental WOD time.
mobility
wu x 1 (wall ball instead of squats)
3 min. DU / Skipping still struggling with my DU
strength – Shoulder Press x 5
95, 105, 110, 115×3, 120×1
cash in – Lacrosse ball for shoulder
WOD : 10 min. cap
100 OH Lunges (10#)
5 Burpees every time plate is dropped
Time = 5:09 (unbroken next time I’ll try 25#)
cash out – cross legged forward bend
Wow – that’s pretty impressive weight girl!
Nice work doing unbroken,Rachel. And holy cow….120# shoulder press? LOL…was that a “copy and paste” boo-boo?
Nice work Rachel! Miss seeing you and Gilles.
Wu x1 wall balls instead of squats, 30# weighted pullups.
Foam Rolling Friday!
Cash in – lacrosse ball shoulder.
Wod Rx -5:29 and 15 burpees.
Cash out – cross legged forward bend
QOD: I had a goal for Dec 13th for 5+ 50# weighted pullups without letting go of the bar, but now I think just getting my performance back to what it was in the summer would make me happy.
What are you talking about!? I think your performance at the gym has been pretty awesome lately (except maybe when Elba sabotages things with her late night laptop and banana chip shenanigans….LOL)
My goal is to be in the best shape of my life and to be as healthy as possible. I believe we often take our health for granted. Working as a disabilities case manager I see the illness, and health struggles that people in our society are facing today and the challenges that being unhealthy presents to them. I am thankful for my health and want to continue to be that way!
Like!
MOB
WU x 1 (wall balls for squats)
3 min. DU
Shoulder Press x 3
60-65-70-75-80(x2)
Cash in – Lacrosse ball for shoulder (also did this at home before the gym – need to do this twice a day like vitamins 🙂 )
WOD : 10 min. cap
100 OH Lunges (25#)
5 Burpees every time plate is dropped
Cash-out: cross legged forward bend
Time: 4:57 with no burpees thank you very much!!
Highly motivated not to drop the plate given the penalty was burpees and once I got close and wanted to put it down, I wasn’t sure I’d be able to do burpees and pick it up again!
Great wod, great cash-in great weather, great gym…Hey don’t you love Fridays??
Nice time ! Congrats on not dropping. 🙂
ahhh…there’s that “bitchy stubborn streak” rearing it’s head again 🙂 I thought of you this morning when I was doing this WOD. Way to go Heather. That is awesome.
Gotta admit I was thinking about you too!!
Congrats on doing this unbroken, Heather! I feel the same way about burpees….LOL!
Wicked Heather!
Congrats Heather!!
Way to go Heather! Awesome!
You are amazing.
Wow! Unbroken?? AWESOME! I wish I could have made the same effort you did.
Mental AND physical toughness!
Have you thought about becoming a Tough Mudder? 🙂
My goal is to eliminate the word “can’t” from my life. After 2 + years I don’t say it out loud anymore, but sometimes I still hear it inside my head….
Oooo… that’s a good one. I actually still do say it out loud.
QOD : My goal has changed from the summer. I want to improve my consistancy. Being able to go to the gym on a regular basis for one. Its not a very quantitative goal as I would like but for right now that is my goal.
Long term goal… 1 Muscle up1 (this goal has not due date… lol)
Goals…. So many!
1 – Learn to kip!
2 -Toes through rings (Since last week I can do TO rings).
3 – 1/2 Marathon under 1 hour 50minutes
4 – Do mobility/ yoga/ 3 times a week (from home).
Great goals Michelle!
MOB
wu x 1 (wall ball instead of squats)
3 min. DU / Skipping
Strength – Cleans x 5
65 – 75 – …….a bunch of coaching from Kevin and Ron. Great tips guys! I have a lot to chew on!
cash in – Lacrosse ball for shoulder
WOD : 8 min. cap
100 OH Lunges (35lbs)
5 Burpees every time plate is dropped
Time = 7:11 (Did burpees at the 50 and the 75 mark)
cash out – cross legged forward bend
QOD: current goals are to incorporate more mobility into my schedule and making more time to relax! Maybe meditation?
QOD:
– Short term: 100 DUs and 20 strict HSPU
– Med. term: Finish in top 50% at Regional level in the 2013 Open
– Long term: Who knows? 😀
Very cool goals Sir Mario!
Did some mobility and worked on C&J this morning. Only went up to 95#, just working on refining.
QOD – 150# Clean & Jerk (clean is already there, need to work on Jerk)
120# Snatch
+ a few other certifications I’d like to do
120 snatch! Nice!!
I know you will achieve these goals Jo!
QOD
Long term goal is to not worry about my health, to be so healthy that i can enjoy life.
Short term i have a long check list i’m working on 🙂 I have achieved so many small goals in the last 3 months i had to stop and make a new list. The blizzard event really made me pause and re-evaluate my goals. I will admit that 3/4 of my goals are crossfit goals 🙂 i.e DU, Heavier weights and Progress! The most important is progress.
Love this post, Tara! 🙂
QOD: Dont really have a set goal…..however betting Kevin or Darrell at a WOD seems like a good one..:)
WU
Power cleans to 105. These felt bad this morning, like I was uncoordinated! BUt Joanna said they looked OK so that’s what is important.
WOD 100 lunges 25#
6:18 (I think) with burpees at 40, 60, 75, and 90.
My goals are:
1. To consistently be able to do pull ups and chinups
2. To get my 300lb deadlift
3. Someday… my muscle up
WU x 1
Push Press x 5
115-125-135-145-150 (PR reps)
WOD Rx’d
50/15/15/10/10
5:26
Future me needs to eliminate a set of burpees if he wants to break 5 min… YOU HEAR THAT FUTURE ME?!?!
Great work, Blake! Nice time, even with all those burpees. WOW!
WU x 1
Skipping….did not go well at all this morning
Foam Roll Friday. I look forward to this, but it hurts a lot more than strength.
WOD rx’d
70 reps….5 burpees….30 reps
Time = 4:11
I am putting a call out to all of the CF Moncton ladies to join me in the Blizzard Beatdown event in January. I am registered. I haven’t checked the registrations today, but last time I looked I didn’t see any girl power from Cross Fit Moncton. So girlies…..don’t leave me hangin’ alone with the boys. SIGN UP.
You did such a great job this morning on that WOD!
PS: I’m coming to Blizzard Beatdown! 🙂
I sooooo wish I could do the Blizzard Beatdown. The boys have a gymnastics meet in PEI that weekend, so won’t be around 🙁
You ladies are gonna kick butt!!! If I get back in time, I will be there to cheer you on!!!
Nice job Heidi!
WUx 1
3 min skipping
push jerk x5
120-135-155-175-no time to complete 5th set
WOD Rx: 6:11
5 Burpees at 57, 75, and 86
Mobility
Wux1
3 mins skipping
Weekly Challenge
127 Double Unders
Woohoo matched Mario lol
WOD RX
Time: 4:41
Great workout had a lot of fun see you in the morning!
did the wod in sets of 50-25-25 btw:P
Awesome time Lance! You killed it!
Superman is back. Awesome time.
Nice job on the WOD, Lance….and congrats on a great score on the DU Challenge.
Nice work Lance!
Great job Lance!
Mobility
WU x 1 (+ wallball at 10lbs)
Strength : Deadlifts 5 x 105-110-110… Worked on the technique… again…
WOD RX
– 100 lunges (25lbs)
Time : 4:42
I did 51 lunges, 5 burpees, made it to 75, 5 burpees and then 100 !!!
Practiced my DU and did the challenge just for myself. I was able to do 88 DU in 2 minutes 🙂
Today was super good !!! Thanks Rob for all the tips 😀
Another very strong person. Great work Chantal.
Great job Chantal G!
QOD : Health health health !!! Some of my short term goals are ring dips with tiny band, toes to bar and shoulder press at 55 (I’ve been stock at 51 for a while now…) 🙂
Mob+WUx1
AMRAP 2 mins DUs = 127
Volume – EMOTM 20 mins – Clean & Jerk 115# = 40 (20x 2reps)
WOD Rx = 6:12
Cashout = Cross Leg Forward Bend
More Double-Unders? Why not!?
WOD “Flight Sim” Rx = 35 (1st) + 29 reps @ 15 mins cap
Did today’s WOD in 35-20-15-15-15
On “Flight Sim”… got stuck real hard on the 30s and 35s… after that 40 was just wishful thinking…
Your practice with double unders is really paying off, Mario! They look very smooth.
Foam Rollin Friday 🙂
WOD Rx
Time = 3:50
No burpees..I was not dropping it! Lol
Thanks coach Corinna!
You were done so fast! Good job 🙂
WOW! That’s WICKED fast! Nice work!
I’m changing my goal: I want to be as good at lunges as Maria!
Great work! Was fun working out with you !
LOL!
Wooooow!
WOOHOO! Congrats on doing the WOD unbroken! I knew you were strong (and stubborn?) enough to do it!
You are so fit Maria! Great work!
Thanks!!
Wow! Excellent Maria!
Wicked fast Maria!
Wux1
Foam roll
WOD rx
4:57
Did it sets of 50 20 15 15
My goal is to be consistent in my attendance.
Nice job Darrell!
Mobility
Wux1
3 min double unders
Foam roll
WOD: Scale to 75 in 8 min time cap with a 10lbs plate.
Time: 7:45
Good job everyone! This is one of those days after a workout where I don’t like living in a basement with all those stairs… lol
After yesterday we did well for showing up today.lol Great work Mel
Mob
WU x 1 (wallballs instead of squats)
3 mins skipping (150 DUs )
Strength : Push Press x 5
95-100-110-115-125 (10# PR for reps)
“Flaring technique”, coming down slow and driving up fast worked so well tonight !!!
WOD RX’d : 7:28 and like 30 Burpees
In hindsight, maybe push press wasn’t the best choice in strength but whatever. Next time can we do 100 Burpees and 5 45# lunges if you break your burpee stride?
😉
You know what you can do with your burpees……
Great job on the WOD. And congrats on your Push Press PR! Yippppeeeeee!
Mobility
Lots of work on shoulders/hips/calves with lacrosse ball
Half of WU x 1 (spent too much time on mobility)
Cash in- more lacrosse ball work
WOD as Rx
Time = 3:05 (unbroken…no freakin’ way I was doing burpees!!!LOL)
Did DU challenge: 149 double unders
Fun class. Thanks coach Corinna! 🙂
AWESOME!!!
awesome time on the WOD babe.. you killed it! it was only a week or so ago when you were thinking you weren’t doing so good on some of the wods (I was as proud of you then as I am now, cause you always give 100%) this sport is cyclical, you can’t be “peaked” all the time, you just ride the wave you’re on!! and you’re on a good one now.. 🙂
Thank you 🙂
(but we have to talk about you “outing” my insecurities in a public forum…LOL)
You killed this one tonight Lora! Awesome job!
Holy Crap! Super fast!!
Great job Lora!
Holy crap! Nice work!!!
You ladies and your crazy no-burpee super-fast WODs…
Yay Lora! How did you do that so fast!?!
oh wow that’s a awesome time Lora, great job!
Wu x 1
Foam rolling
WOD: Scaled 75 with 10lbs
Time 6:50
Tonight for supper I will start off with Humble pie and finish with Humble pie.
I did the first 50 unbroken. I crashed and burned after that. …3 sets of burpees later I squeaked out the 75.
Lora and Maria….you killed it. You are such fit and strong people. I will bow when I see from now on!
LOL…You crack me up. Thank you for the compliment. 🙂
You continue to impress me with your tenacity on the WODs, Laura (almost spelled that wrong…force of habit. HA!) You are making progress,and I see it every day! Keep up the great work.
Great job Laura! 50 unbroken is awesome 🙂
mob
2xWU
lacrosse ball work
snatch
45-65-65-85-95-95
wod
scale to 18″ box step ups with 25# overhead
finished at the cap.. 8:00 with three sets of burpees
Great job Jeff! It is great seeing you and Lora at the gym! Feels like do times…smiles..
GREAT job! Step ups are much harder (and slower) than lunges. 🙂
Oops.. old times!
WUx1
3min DU Practice
Daily planks to 5min
Foam Rolling and Lacross ball on Shoulders
CashIn: lacrosse ball work – group
WOD as Rx’d
Time–>6:26
45-10-10-15-16-4
Cashout: Cross Leg Forward Bend
Great job tonight 5:45 crew!
Have a great weekend fella CrossFitters!
QOD
Short term goals;
1) to have the patience to let my body heal (which means holding myself back on wods, which is extremely difficult for me)
2) slowly get my fitness back that was lost over the last two months (keeping point 1 in mind) remember something that Amanda said to me “its a journey not a race, I just found crossfit and I want to do it for the rest of my life” helps here!
3) when my knees are ready to go.. and not before (skipping rope is left at home so I don’t get the urge to “try a few” ) GET DUs
4) increase my knowledge of crossfit and the moves so I can be a better coach
These are fabulous goals. I especially like #1 🙂
WOD Rx’d
Time – 7:44
First 50 unbroken then sets of 10. Shoulders gave out fast on this one.
Goals – continue with Paleo and work on my goats more often. Oh, and try to do more mobility and stretching.
WOD Rx
4:59 Unbroken