Row 1000m
Even if today/tomorrow are full on Zenplanner, and you need to get the benchmark wods done, shoot me an email and come anyway. Thanks!
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http://www.youtube.com/watch?v=gLig1bo2cqU&feature=related
Don’t mess with the Sasquatch
Is that your sponsor Marc?
On a more serious note…great post by CF Shoreline…
STOP the self-abuse
http://www.shorelinecrossfit.com/2010/11/stop-the-self-abuse/
Nice post. I like the “Meet the Trainers” page too. π
We have a trainers page too..it’s just not up to date lol
He meant that he likes the trainers in the page. Specifically the women. π
There…updated!
http://crossfitmoncton.com/about/trainers/
Kevin, please cancel my 3:15 class. Change in work schedule.
Excellent post from Crossfit Shoreline! Thank you so much for sharing Kevin π
WU x 2
Strength: Front Squat x 5
95-110-125-130-135
WOD: 1000m row:
Time: 4 minutes.
Gosh rowing is tough!
Great job a.m. crew. Nice rowing with you Heidi!
That’s a great time Corinna. I was hoping to keep a better pace next to you, but you left me in the dust.
Back Squat 1x
135×5-155-185-205-210(PR)
Row 1k: 3:49.0
patrick, i sent you an email this am about a possible head shot photo job, there were some details in the email. let me know if you’re interested.
and nice row!
Kevin
Can I get in tomorrow to do the row and the CFT
Yup
WUx2 (tiny kip on rings for a few pullups yay!)
Light push jerks x3
35 45 55 65
Row 1000m
4:20.1
Last time I had 4:18.8 so not a PR but not far off considering I just took a week off and my back is definately not 100%..I’m happy π
WU x 2
Push Jerk x 5 reps
50-55-65-75-80
1000 m Row
4:12.8
Compared to Oct/10 of 4:14.2. A slight PR, and I’ll take it, but I was hoping to shave more time off than that.
After the intro WOD yesterday & rowing today, my quads are screaming bloody murder. Can’t wait for the back squats in the Cross Fit Total tomorrow. That’s gonna feel awesome π
CFWU x2
Strength: Back Squats
5x 75-80-80-95-105
WOD: 1000m run
T = 4:32
Crub!
I just booked the 5:30 this morning, but now I can’t make it.
Cancel me please!
CFWU x 2
Strength – Back Squat x 5
140-150-165-190-215
WOD – Row 1000m
Time: 3:29.3 PR by 2.1 secs
Fast!
Impressive row!
I remember you getting a PR on this last time – that’s awesome Jamie!! Congrats π
WU x 2
Shoulder Press
35×10, 35×5, 40×5, 50×3, 55×3, 60×4 (amrap)
WOD – 1000 m Row – 4:28.1 (PR by 8.2 seconds)
Nice PR Jane.
1000m row
Time = 3:39.1 (PR by 5 seconds)
Wu
Shoulder press 3s
135-145-155-160×2
Wod
7rounds
7 deadlift 185
7 burpees
4:25
Felt good but breaked to much
did 1rm benchpress after
135-155-185-205-225-235pr can def go higher
Stretching, few tries at DUs
CFWUx2
Back Squat x3
185-195-215-220(2)…
Row 1K
Time: 3:33.1 (PR by 13.5sec) wow… didnt expect that… or the loud grunting at the end
I guess given the circumstances (today was my 12th work in a row of 10 hour shifts) and that I hardly had time to come to gym more then 2-3 times a week for the last month, Im happy about my 1k row, CFT and IntroWOD improvements. I definitely think Paleo diet had something to do with it, and Im gonna stick to it as much as possible.
That is an excellent time Mario!
Good job Mario!!
That’s a craze PR Mario. Way to go. With results like that you could be the new the Paleo Poster Boy!
Mario t une bΓͺte
Deadlift
135×5
185×5
235×5
275×5
310×7
1000m Row
3:17.7 (small PR)
250m Row not long after
41.4
Also, quite shocked with a new record of 7 no-shows today. Gonna be lots of med ball runs in the near future π
CFWU x 1
Row 1k -> 3:09.4(PR by 9s.) π
Then Kevin challenged to a 250m row and I got a 40.0s row on that.
wouhouu! great job!! π
Wow, another crazy PR, and then you went back for more??? Insane. You must be mixing a bit of that Jack Link’s Beef Jerky in with the Paleo diet.
Congrats Marc! Glad I was there to see it.
Thanks everyone.
WUx2
Strength – Press practice (from clean)
All 95# 5-3-5-5-4-3
WOD: Row 1000m
3:38 PR of 4.3secs π
Great work everyone!
Warm up plus mobility
WOD at home
5 rounds for time of
15 deadlifts 95#
15 pullups
Time : 9:37
That was a grip killer but liked it nonetheless π Congrats to everyone on the great results today! School obligations and dog health issues kept me away from the gym this week – I look forward to seeing you all next week π
WU x 2
Since I missed yesterday’s WOD, I did CFT and intro WOD today and I’ll be rowing tomorrow.
CFT:
Back squat: 105-115-120(PR)
Shoulder press: 65-70-75(PR)
Deadlift: 135-155(PR)-165(PR)
Total: 360 (PR by 45 since sept. 29)
Intro WOD:
AMRAP in 10 mins:
5 pushups (knee)
10 situps (straight legs)
15 squats
11 rounds + 9 squats
PR by 1 rounds + 7 situps + 9 squats
Really happy with today’s results π
2 great PR’s for you too Steph. Way to go. I’m blown away by all the huge PR’s posted today.
Thanks!! π
I forgot to add 23 birthday burpees: Happy birthday Chantal L.!!
A big congrats to all for the amazing PR’s today. Another big congrats to all the paleo contestants. We did it. Be proud of what you accomplished. Staples probably ran out of highlighters during the last few weeks. Now lets go hit that CFT tomorrow with force and lets have a drink and a meal to celebrate. HOORAAAA!!!! That means good job in human language. π
Bonne fΓͺte Chantal π
shoulder press
5×65, 3×70, amrap 80 got 4 reps
1000m row
4:05.2 (PR 10 sec)
Oh and forgot, did HSPU in warmup and got 8 strict in a row x2 = PR
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