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!

28 thoughts on ““Karen””

  1. CFWU x 3
    strenght – OHS (working on technic)
    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. πŸ˜€

  2. Jane Fredericton :)

    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!

  3. Hey Kevin. Should I do this workout because of my hipflexer and not go as low or give my spot to someone??? Suggestion?

      1. Thanks for letting this hip get better. Rowing sucks though. lol (I know you love to hear that!)

  4. WU x 3
    Strength = Back Squats x 1

    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!

  5. 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!

  6. OHS – 3RM

    “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.

  7. 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

  8. CFWU x 3

    Strength x 3 Front Squat


    β€œKaren” (20#)


    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.

  9. Warm Up X 3
    Strength: Overhead Squats @ 5 reps.

    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!

  10. Tracy - CF Fredericton

    That picture is awesome! So were all those consecutive muscleups! It was great finally meeting you Sonia.

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