hi everyone!! Hope all is well, Chantal, I loved your part in the newsletter, I want you to compete, even if its just for fun/experience.. U go girl!! xo
Elissa
nice tatoo patrick
Chantal
Thanks Elissa !!! hope everything is going well with you… Take care
Ed
Mobility then
3 rounds of
4 HSPU
10 SDHP
10 OHS
10 KNEES TO ELBOWS
sub 5min
Strength back squat 1-1-1-1-1
135-185-225-250-275 matched my predicted MAX so Im happy 🙂
WOD
21-15-9 for time of
burpees
strait leg sit ups
ring pullups
6:16
Sonia
Strength – OHS
5×5 with 90lb (that was 85% of my max… i think my one rep will be a PR next round!! 5×5 with 90 was not hard enough it seems)
WOD
21-15-9
Burpees
Straight leg sit ups (did v-sits for 1st round)
pull ups
Time: 6:24 (2 seconds slower than the last time, but last time was with bent knee sit ups!)
Oh and had the Fran cough after this one, so I know what you guys felt like yesterday!!!
Ed
You did awesome today Sonia, I find we are always racing on these Bodyweight work outs!
Sonia
Watch out Ed… one of these days I’ll finish before you 😉
Great job too! Always good competition.
Ed
Pretty sure that you have more then a few times haha
lance
warm up
Cleans 5-5-5-5-5
135-145-155-165-175(did the first 2 np dropped it on the 3rd stopped after that cause didnt have much time)
WOD: 9:27
Pretty happy with my time today got my goal of sub 10 mins. A vey strange thing occured burpees werent the worst part of this WOD! very happy with that
Heather (Mum)
Elissa, We miss you. How is it going out there?
Chantal L
Kevin, Cancel my 6:30 spot, i’m going to go @ 4:15
Kevin
Ryan from CrossFit Kinetics was in town this afternoon, so we hit up this WOD after lunch.
He was on my ass the whole time, so I was pushing hard.
5:35
Ed
that with rings?
Kevin
Nope, pullup bar.
Andy
CFWU x 2 (10 Ring rows x 2)
Strength 3’s Back Squats
45-135-185-205-215-235 (PR for reps)
WOD 21-15-9 Doah!! got confused and did 15-12-9 by mistake 🙁
Burpees
S/U
Pull Ups (sub Ring rows)
————–
8:51
CFWU x 2
Strength 5-5-5-5-5
Deadlift 95-105-115-125-135
WOD 21-15-9 reps of
Burpees
Situps
Ring rows
Time: 8:42
Pierre
Clean 85% 5RM –> 95-135-155-165-175 (PR for reps)
WOD –> 5:15
I did butterfly pullups for this WOD!
That is the first time doing a whole WOD with butterfly…. it felt pretty good!
Patrick
You kicked ass with those butterflies. That was crazy fast man.
Marc
Crazy time!!!!!!!
Patrick
Backsquat 5-5-5-5-5
95-135-145-155-165
21-15-9 reps of:
Burpees
Situps
Pullups
Time: 6:18
Jeff
Awesome non-stop pullups!!!
Patrick
thanks buddy 🙂
Ed
we were neck and neck man haha
Gillyon
CW x 2
Deadlifts (5s) 135-145-155-165-175
WOD: 21-15-9 reps of:
Burpees
Situps
PullUps
Time: 6:06 a PR by 22 seconds. I think I can get below 6minutes next time…because my pullups were horrible. My poor poor hands are still cracked.
Great job MC you rocked with those Vups. 🙂
Jeff
“Push Jerk” – 5RM
65-95-115-115-115
Didn’t push myself on these cause my shoulders are still sore from HSPUs.
WOD:
Time = 7:46 (PR by 58 seconds)
This one was Rx’d. Last time was with the red bands.
Feel good about that. …Lungs did not feel good after.
MC
CW x 2
WOD: 21-15-9 reps:
Burpees
Situps (sub with v-snap)
Pullups
Time: 6:53 min
First time in a month doing pullups…it was hard!
Impressive time in the 5h30 class!!
Kevin Mc
CFWU x 2
Strength Deadlift 5-5-5-5-5
135-185-205-215-215
Went down from 225 in the fundamental class. trying to get my back to stop arching
WOD : 15-12-9 with red band
burpees
situps
pullups
time: 7:25
pretty dissapointed with my time. Not in the great shape yet. sucking wind. i’ll get there:). Good job fellow newbs!
Kevin
Don’t be disappointed man! Awesome job!
Kevin Mc
thanks man…AAhahaha.. i knew when i spelled disappointed it looked weird…dah well. spellings over-rated anywyas 🙂
Patrick
The ONLY time you should be disappointed, is if you look at a workout and decide to stay home cause it looks too hard.
Marc
nicely said. gonna keep that in mind for futur reference
Jeff
I did this in October one month after joining… used the Red band and my time was 8:44. You did awesome!!!
Marcel
CFWU x 2
Strength x 1
Was supposed to do push press, but elbow not cooperating — subbed OHS.
Overhead squat
45-55-65-75-80 PR
21-15-9 reps of:
Burpees
Situps
Ring Rows
Time: 6:54
Time in Oct. was 9:12 greens I think
Marc
CW x 2
shoulder press 5’s 95-115-125-130
WOD 21-15-9
Burpees-situps-pullups
time 7:38
green band on 1st and red on 2nd and 3rd pullup sets.
should’ve kept the green band on the 2nd set for the first few pull.
This was my first time and loved it. 🙂
Steph F.
yay!! good job! :o)
Kevin
Welcome to the group!
Pierre
Great job Marc!
Will train together one day!
Jack
Front Squat
5 x 135-145-155-165-185
15-12-9 Burpees, Situps, Pullups with the red band.
Time 5:39
Glad I used the red band. Felt like I should have done the 21-15-9 workout, but I figured it would be better to feel a bit of accomplishment at finishing the easy one, rather than gassing hard and wanting to die.
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…
Great newsletter Kevin !! As usual!! (:
hi everyone!! Hope all is well, Chantal, I loved your part in the newsletter, I want you to compete, even if its just for fun/experience.. U go girl!! xo
nice tatoo patrick
Thanks Elissa !!! hope everything is going well with you… Take care
Mobility then
3 rounds of
4 HSPU
10 SDHP
10 OHS
10 KNEES TO ELBOWS
sub 5min
Strength back squat 1-1-1-1-1
135-185-225-250-275 matched my predicted MAX so Im happy 🙂
WOD
21-15-9 for time of
burpees
strait leg sit ups
ring pullups
6:16
Strength – OHS
5×5 with 90lb (that was 85% of my max… i think my one rep will be a PR next round!! 5×5 with 90 was not hard enough it seems)
WOD
21-15-9
Burpees
Straight leg sit ups (did v-sits for 1st round)
pull ups
Time: 6:24 (2 seconds slower than the last time, but last time was with bent knee sit ups!)
Oh and had the Fran cough after this one, so I know what you guys felt like yesterday!!!
You did awesome today Sonia, I find we are always racing on these Bodyweight work outs!
Watch out Ed… one of these days I’ll finish before you 😉
Great job too! Always good competition.
Pretty sure that you have more then a few times haha
warm up
Cleans 5-5-5-5-5
135-145-155-165-175(did the first 2 np dropped it on the 3rd stopped after that cause didnt have much time)
WOD: 9:27
Pretty happy with my time today got my goal of sub 10 mins. A vey strange thing occured burpees werent the worst part of this WOD! very happy with that
Elissa, We miss you. How is it going out there?
Kevin, Cancel my 6:30 spot, i’m going to go @ 4:15
Ryan from CrossFit Kinetics was in town this afternoon, so we hit up this WOD after lunch.
He was on my ass the whole time, so I was pushing hard.
5:35
that with rings?
Nope, pullup bar.
CFWU x 2 (10 Ring rows x 2)
Strength 3’s Back Squats
45-135-185-205-215-235 (PR for reps)
WOD 21-15-9 Doah!! got confused and did 15-12-9 by mistake 🙁
Burpees
S/U
Pull Ups (sub Ring rows)
————–
8:51
Good work 415 crew!
CFWU x 2
Strength – Shoulder Press
3-3-3-2-1-1
75-85-95-105-105-105
WOD – 21-15-9 Reps of
Burpees
Situps
Pullups
Time: 8:04PR
Last Oct was 9:21
1 min plank cause I forgot to yesterday
CFWU x 2
Strength 5-5-5-5-5
Deadlift 95-105-115-125-135
WOD 21-15-9 reps of
Burpees
Situps
Ring rows
Time: 8:42
Clean 85% 5RM –> 95-135-155-165-175 (PR for reps)
WOD –> 5:15
I did butterfly pullups for this WOD!
That is the first time doing a whole WOD with butterfly…. it felt pretty good!
You kicked ass with those butterflies. That was crazy fast man.
Crazy time!!!!!!!
Backsquat 5-5-5-5-5
95-135-145-155-165
21-15-9 reps of:
Burpees
Situps
Pullups
Time: 6:18
Awesome non-stop pullups!!!
thanks buddy 🙂
we were neck and neck man haha
CW x 2
Deadlifts (5s) 135-145-155-165-175
WOD: 21-15-9 reps of:
Burpees
Situps
PullUps
Time: 6:06 a PR by 22 seconds. I think I can get below 6minutes next time…because my pullups were horrible. My poor poor hands are still cracked.
Great job MC you rocked with those Vups. 🙂
“Push Jerk” – 5RM
65-95-115-115-115
Didn’t push myself on these cause my shoulders are still sore from HSPUs.
WOD:
Time = 7:46 (PR by 58 seconds)
This one was Rx’d. Last time was with the red bands.
Feel good about that. …Lungs did not feel good after.
CW x 2
WOD: 21-15-9 reps:
Burpees
Situps (sub with v-snap)
Pullups
Time: 6:53 min
First time in a month doing pullups…it was hard!
Impressive time in the 5h30 class!!
CFWU x 2
Strength Deadlift 5-5-5-5-5
135-185-205-215-215
Went down from 225 in the fundamental class. trying to get my back to stop arching
WOD : 15-12-9 with red band
burpees
situps
pullups
time: 7:25
pretty dissapointed with my time. Not in the great shape yet. sucking wind. i’ll get there:). Good job fellow newbs!
Don’t be disappointed man! Awesome job!
thanks man…AAhahaha.. i knew when i spelled disappointed it looked weird…dah well. spellings over-rated anywyas 🙂
The ONLY time you should be disappointed, is if you look at a workout and decide to stay home cause it looks too hard.
nicely said. gonna keep that in mind for futur reference
I did this in October one month after joining… used the Red band and my time was 8:44. You did awesome!!!
CFWU x 2
Strength x 1
Was supposed to do push press, but elbow not cooperating — subbed OHS.
Overhead squat
45-55-65-75-80 PR
21-15-9 reps of:
Burpees
Situps
Ring Rows
Time: 6:54
Time in Oct. was 9:12 greens I think
CW x 2
shoulder press 5’s 95-115-125-130
WOD 21-15-9
Burpees-situps-pullups
time 7:38
green band on 1st and red on 2nd and 3rd pullup sets.
should’ve kept the green band on the 2nd set for the first few pull.
This was my first time and loved it. 🙂
yay!! good job! :o)
Welcome to the group!
Great job Marc!
Will train together one day!
Front Squat
5 x 135-145-155-165-185
15-12-9 Burpees, Situps, Pullups with the red band.
Time 5:39
Glad I used the red band. Felt like I should have done the 21-15-9 workout, but I figured it would be better to feel a bit of accomplishment at finishing the easy one, rather than gassing hard and wanting to die.
Great job Marc and Kevin Mc.