Listen to the news on MaxFM or K94.5 today to hear about our weekend in Fredericton!
150 Wall Balls (20/14#)
Here she is…the #3 finisher at the Sectionals!
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Cancel my 5:30 spot, I am still VERY sore from the weekend!
Look at those pipes!!
Great job Sonia.
On est fier de toi.
That picture is BADASS Sonia π
CFWU x 3
strenght – OHS (working on technic)
45×10
45×5
65×5
65×5
65×5 Starting to feel comfortable at it
WOD – Karen
150 wallballs 20# at 10 feet high
time 8:38
Insane pic Sonia. Congrats. So proud of you. π
Sonia great picture!! You had such a phenomenal weekend and it was fun to watch you compete!!Good luck as you move on to Calgary. ALL you girls from Moncton were Awesome to watch and chat with:)MC you are a fighter, love it!
Thanks Jane!! It was a great motivation to workout next to you!! π
GO SONIA! Love this pic!
Thanks guys π
Hey Kevin. Should I do this workout because of my hipflexer and not go as low or give my spot to someone??? Suggestion?
Get your ass in here π We can always modify it.
Thanks for letting this hip get better. Rowing sucks though. lol (I know you love to hear that!)
Sonia, Great picture. Great weekend. Can’t wait to see the results of Calgary.
WU x 3
Strength = Back Squats x 1
1-1-1-1-1
95-115-135-155(PR)-175(PR)
WOD = Karen
9:09 RX
First time coming 2 days in a row. It hurt. I felt a lot weaker than normal.
First time doing Karen as perscribed. It hurt. But, it felt good to finally RX a WOD.
Now let’s see what tomorrow holds…
Great work 4:15 crew!
Thanks for fitting me and my crazy hair in last minute Coach K!
Way to go Liam!
Great job Liam!
Great time Liam!
WU x 3
OHS at 45#, Pullups on rings with a bit of a jump, dips on rings with a very slight jump, K2E on bar, feet touching bar.
Push Press x 1: 95, 115, 125, 155, 175
WOD Karen
25 reps at 20#, 125 reps at 10# Time 5:55
Cardio felt strong today. Right shoulder/neck felt really tight. Much better than yesterday though. Taking it really easy on this so I don’t spend weeks trying to fix it after the fact. Legs cramped after the fact, and felt like I had to clear my throat lots on the way home. Overall though, happy with the workout. Shoulder’s tightening now though!
bumping up the intensity in the warmups? Nice work dude!
Thanks Patrick
OHS – 3RM
45-65-75-85-95
“Karen” (20#)
10:31 (PR by 1:20)
I was planning for 50 reps every 3 minutes. It started out well but it didn’t happen. I did Karen at Christmas and hated it. Any activity involving arms overhead is a weakness for me. This time I was looking forward to the challenge and overall I’m still happy with the PR result.
that’s a HUGE PR. Wow
wupx3
strength x1
push press
55-65-75-85-90(pr)
wod: Karen- 150 wallballs(10)
time- 11:27
CFWUx3
Backsquat x3
135-155-175-195-205 (Failed 1 rep @205, would have failed 2 reps if Marcel hadn’t cheered me on)
WOD: Karen @20 lbs.
Time: 9:26
WU x3
Strength: Cleans x3
45-45-50-55-60
WOD: Karen
150 Wall balls (10 lbs)
Time: 8:54
CFWU x 3
Strength x 3 Front Squat
95-110-120-130-140
βKarenβ (20#)
10:13
First time with “Karen”, was supposed to do her at Christmas time, but Johan took her off my hands…Tough workout — shoulders will be sore tomorrow.
Warm Up X 3
Strength: Overhead Squats @ 5 reps.
35-45-55-65-75
WOD: Karen – 150 Wall ball @ 14#
Time: 9:52
I did Karen in January with a 10# ball. Today’s time was a bit slower, but well worth it to do the workout as RXed. This is an exhausting workout.
Love the picture of Sonia in action!
no matter the time, an rx’d workout is a great feeling π
That picture is awesome! So were all those consecutive muscleups! It was great finally meeting you Sonia.