It looks like she’s screaming “GO!”, but she actually yelling “HOT!”
Heidi
What? You could hear that? I’m so busted!
Heather (Mum)
CFWU X 2
Strength 3-3-3-3-3
Deadlift
95-115-135-145-145
WOD
4 rounds of:
9 push press 45 lb.
15 situps
21 KBS 20 lb.
Time 11:56
krista
frig Heather! 145#! it was not so far away that you were hating the world with 100# less on that bar. keep it up tough cookie!
Patrick
Push Press 3-3-3-3-3
65-75-80-85-95(x2)
WOD: pulled the plug on the first couple reps of push presses. Felt a sharp pain in my usual spot (back of shoulder). Last time that happened, I pushed through the pain I regretted for weeks. We’ll see how if feels in a couple days.
5 rounds of:
9 SDHP with kettle bell (53lbs)
15 wall ball situps (20lbs)
21 squats
~9:19
Marlene Saunders
Please cancel my 5:30.I’m booked for 4:15 instead!!
Ed
yup my lats still feel like they are going to fall off, another rest day for me
Shallon
Kevin please cancel my 5:30.I have BBall tonight.
Owen
A spot is open at 4:15…I had to cancel
Marc H
Dona Oreilly found alive in Moncton!!!!! WOW
Marc H.
CFWU x 2
strenght – shoulder press 3’s
95-105-115-130-145 PR for reps
WOD – 4 rounds of:
9 push press 95#
15 situps
21 KBS 1.5 pood
time: 10:44
53#…dizzy, heavy and slow. First time I used the 53# in a WOD and I picked one with 84 reps! Push presses were tough after the presses for strength but did the WOD rx’d and glad about it! 😀
Liam
Wow! Great job Jeff! I took a couple of swings with the 53 and was quickly talked into the 35. Congrats on the RX!
Dan
Agreed, great job Jeff!
Heidi
Warm Up X 2
Shoulder Press @ 1 Rep
45-55-65-70-75(F)
Was hoping for a new PR on this, but as usual, 5 lbs increases on the shoulder press are very tough for me….maybe next time.
Warm up. One plus a few extra – shoulder was feeling really tight. Still.
Squats (1s): 135, 185, 205, 225, 255 (trying to get deeper, without rounding my back excessively)
WOD 95# and 53# … 7:55.. I think. Right shoulder started to tighten after, seems reasonable now. I’m happy that my cardio is starting to improve. Great workout.
Liam
Sorry to burst yer bubble Jack…. but it was 8:55. I was right on your tail.
Great time either way though!
Jack
Haha. That makes more sense. I thought I was about a minute and a half behind Pierre, and that he was a 6 something. I really should have written it down before I left! I should have just written sub-10 and waited for someone to tell me less, 🙂
Liam
WU x 2
Strength = Cleans x 1
1-1-1-1-1
100-105-110-115(PR)-120(PR)
WOD = 4 rds of:
9 push press (95#)
15 sit ups
21 KBS (35#)
Time: 9:15
Third day in a row. I think the only thing that’s saving me is that I’m on my round of 1 rep max for strength. That and Warm Up was only times 2 today. I am a big ball of hurt and sore. But it’s the good kind of hurt and sore. I’m going to soak in a tub that’s WAY to hot and sip on a nice chilled glass of scotch. Mmmmm, Scotch!
Great work 6:30 crew!!!
Marcel
Don’t chill the Scotch too much Liam — it’s fine right out of the bottle with a splash of water!
Jack
Straight up, a bit of water, or even an ice cube to melt and chill it some. What do you guys like for scotches? I think my favourite is Glen Farclas. Good work on the cleans Liam, and good job on the deadlifts Marcel.
Marcel
CFWU x 2
strenght – deadlift 3’s
185-210-225-245-260 PR for reps
WOD – 4 rounds of:
9 push press 95# (used 80#)
15 situps
21 KBS used 40 lb dumbell
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…
Heidi, are you looking at the “Coach’s”butt?
It looks like she’s screaming “GO!”, but she actually yelling “HOT!”
What? You could hear that? I’m so busted!
CFWU X 2
Strength 3-3-3-3-3
Deadlift
95-115-135-145-145
WOD
4 rounds of:
9 push press 45 lb.
15 situps
21 KBS 20 lb.
Time 11:56
frig Heather! 145#! it was not so far away that you were hating the world with 100# less on that bar. keep it up tough cookie!
Push Press 3-3-3-3-3
65-75-80-85-95(x2)
WOD: pulled the plug on the first couple reps of push presses. Felt a sharp pain in my usual spot (back of shoulder). Last time that happened, I pushed through the pain I regretted for weeks. We’ll see how if feels in a couple days.
5 rounds of:
9 SDHP with kettle bell (53lbs)
15 wall ball situps (20lbs)
21 squats
~9:19
Please cancel my 5:30.I’m booked for 4:15 instead!!
yup my lats still feel like they are going to fall off, another rest day for me
Kevin please cancel my 5:30.I have BBall tonight.
A spot is open at 4:15…I had to cancel
Dona Oreilly found alive in Moncton!!!!! WOW
CFWU x 2
strenght – shoulder press 3’s
95-105-115-130-145 PR for reps
WOD – 4 rounds of:
9 push press 95#
15 situps
21 KBS 1.5 pood
time: 10:44
Please cancel my 6:30.
CFWU x2
Push Jerk
3-3-3-3-3
95-105-115-130-145
4 Rounds
9 Push Press (95#)
15 Sit Ups
21 KBs (35#)
11:25
Shoulder Press – 5RM
45-65-85-105-120
WOD:
4 Rounds…
9 Push Press (95#)
15 Situps
21 KBS (53#)
13:09
53#…dizzy, heavy and slow. First time I used the 53# in a WOD and I picked one with 84 reps! Push presses were tough after the presses for strength but did the WOD rx’d and glad about it! 😀
Wow! Great job Jeff! I took a couple of swings with the 53 and was quickly talked into the 35. Congrats on the RX!
Agreed, great job Jeff!
Warm Up X 2
Shoulder Press @ 1 Rep
45-55-65-70-75(F)
Was hoping for a new PR on this, but as usual, 5 lbs increases on the shoulder press are very tough for me….maybe next time.
WOD: 4 Rounds of:
9 Push Press (55#)
15 sit ups
21 kettlebell swings (25#)
Time: 9:30
Warm up. One plus a few extra – shoulder was feeling really tight. Still.
Squats (1s): 135, 185, 205, 225, 255 (trying to get deeper, without rounding my back excessively)
WOD 95# and 53# … 7:55.. I think. Right shoulder started to tighten after, seems reasonable now. I’m happy that my cardio is starting to improve. Great workout.
Sorry to burst yer bubble Jack…. but it was 8:55. I was right on your tail.
Great time either way though!
Haha. That makes more sense. I thought I was about a minute and a half behind Pierre, and that he was a 6 something. I really should have written it down before I left! I should have just written sub-10 and waited for someone to tell me less, 🙂
WU x 2
Strength = Cleans x 1
1-1-1-1-1
100-105-110-115(PR)-120(PR)
WOD = 4 rds of:
9 push press (95#)
15 sit ups
21 KBS (35#)
Time: 9:15
Third day in a row. I think the only thing that’s saving me is that I’m on my round of 1 rep max for strength. That and Warm Up was only times 2 today. I am a big ball of hurt and sore. But it’s the good kind of hurt and sore. I’m going to soak in a tub that’s WAY to hot and sip on a nice chilled glass of scotch. Mmmmm, Scotch!
Great work 6:30 crew!!!
Don’t chill the Scotch too much Liam — it’s fine right out of the bottle with a splash of water!
Straight up, a bit of water, or even an ice cube to melt and chill it some. What do you guys like for scotches? I think my favourite is Glen Farclas. Good work on the cleans Liam, and good job on the deadlifts Marcel.
CFWU x 2
strenght – deadlift 3’s
185-210-225-245-260 PR for reps
WOD – 4 rounds of:
9 push press 95# (used 80#)
15 situps
21 KBS used 40 lb dumbell
time: 10:49
CFWU x2
Strength: Push Jerk x3
45-45-50-55-60
WOD – 4 rounds of:
9 push press (65 lbs)
15 situps
21 KBS (25 lbs)
Time: 9:59
CFWU x2
Cleans x3
95-105-115-125-135 – Starting to get the form down a bit better.
WOD: 4 Rounds
9 Push Press @ 95 lbs.
15 Sit ups
21 KBS @35 lbs. (Think I could have done the 53, will know for next time.)
Time: 9:24
No box sits today which is good.
Gym tomorrow!!!!!!@ seeya all in the am 🙂
Warm up times 3
strenght deadlifts 95-105-115-125-135 (PR)
WOD 4 rounds 9 push presses (45#), 15 sit ups, 21 KBS (25#)
time 11:36 – Tracy 🙂 you whooped my ass good!!!! You rock!!!
Felt like I was going to throw up, but I didn’t 😀
Thanks Gabrielle! I thought I was going to throw up on myself before I died~ Thanks for Cheering me on!
Front Squat 3RM –” 135-155-185-205 (1 rep)
My legs are feeling really week, even 3 days after the qualifiers!
WOD w/ 53# –> 7:20
Like with the front squat, I felt not too strong on that WOD!
I am thinking about taking another day off tomorrow! Will see!
7:20 and you feel week. Well I feel dead now. I might take the next month off to feel alive again 😀
Thanks for making me laugh! 😛
hehehe thanks for making me laughing at 6AM! 🙂
Sorry guys, but I felt weak!
WU x 2
Strength = Deadlift x 1
1-1-1-1-1
135-135-135-155-155 (really chicken without my coach there with me..)
WOD = 4 rds of:
9 push press (65#)
15 sit ups
21 KBS (26#)
Time: 11:26
Elissa King!! You put some weight on that bar!!!! 😛
AM
Shoulder Press x1
45×10
95-105-115-125(F)-120
PM
Front Squat x1
45×5
95-135-185-225-245(PR!)
4 rounds of:
9 Push Press (95#)
15 Situps
21 KBS (53#)
6:22