Proud of this WOD! 🙂 My previous 1 rep OHS max was 100# and I did this Rx’d with the first 15 reps unbroken. Since OHS has always been a weakness for me this feels pretty good. Looking forward to tomorrow to find my new OHS max during strength.
Great work everyone! Heidi, you’re a machine!
MC
Did you do the 800m run at the end of the wod?
Jeff
Oops! Yes I did!
Heidi
Very impressive doing this RX’d at just 5 # lighter than your max. We’ll expect a big number tomorrow on the OHS.
Jamie
Great job Jeff! My OHS is at the same weight, excited to give this one a try.
Marcel
Awesome job on the OHS Buddy!
Heather (Mum)
Welcome back Pat and congrats on joining the Pukie wall. Kevin will be proud.
Awesome job am crew.
krista
ok, this isn’t a CF workout – but i’m posting anyway for a few reasons 1) i’m still very happy with it after a few days, and 2) it just goes to show how effective CF is ESPECIALLY as this is only my 4th ride of the season,
friday – road ride towards coles island via berry mills, homestead and the 880 through havelock to berwick (where my hubby picked me up) i was to ride until he backtracked in the van and found me on the road. was hoping for about 75kms in 3 hours or less. BUT there was a WONDERFUL tailwind in my favor friday! i covered 84kms in 2 hours 43 min!!! that’s an average of 30.9km/h! all be it the tailwind helped my pace, but i’m still pretty chuffed at the numbers! and there was 590m of climbing in there, and i was chased by 2 separate dogs and 2 miniature horses (yup, mini horses, that’s a first!)
I love CF!
Gabrielle
Woohoooooo Krista!!! That’s awesome
Allan
I have to cancel my 6:30 for tonight.
Jane
Nice ride Krista! 🙂
Jane
*that was Jane(F’ton)
krista
thanks jane – that’s big cuddos coming from a strong roadie as yourself
Shallon
Please cancel Mom and I’s 5:30.Thanks
Darrell
I have to cancel my 4:15 thanks.
sean
I’M LOOKING AT MAKING UP SOME BOX JUMPS IF ANYONE WANTS ONE …30.00 FOR AN 18″
WOD: 15-12-9
OHS (65#)
Burpees
Power Cleans (65#)
+ 800 m run
19:07 😀 Oh Mama!
Heidi, you were right; that run was a *Bleep*! Hee hee hee…
Fantastic work everyone. That was tough!
Patrick
yay for a prescribed WOD!
Liam
WU x 3
Strength = OHSx3 (LUCKY ME!!!!)
3-3-3-3-3
65-75-85-95-105 (PR for Reps)
WOD – I named this one “Gottya Sucka!”
15-12-9 reps of
Overhead Squats 85#
Burpees
Power Cleans 85#
Finish with a 800m run
Time: 13:28
I finished strong and did the last sets of OHS and PCs unbroken. I think I’m just about ready to do this one as perscribed. 85 was hard, but I could have done 95… and maybe joined Pat on the pukie wall.
This one was hard. At the end of it I felt like I’d just been rolled for my lunch money by the schoolyard bully who walked away from my broken body yelling “GOT YA SUCKA!!!” (Yes the role of “schoolyard bully” for this daydream was graciously played by Mr. T)
Great work 6:30 crew!
Patrick
This one was hard. At the end of it I felt like I’d just been rolled for my lunch money by the schoolyard bully who walked away from my broken body yelling “GOT YA SUCKA!!!” (Yes the role of “schoolyard bully” for this daydream was graciously played by Mr. T)
Great work 6:30 crew!
LOL!!
Pierre
Did the WOD in between the 5:30 and the 6:30 class!
What a great way to start the week with a breather like that!
WOD w/ 95# –> 11:30
Shoulder was clicking while doing the cleans….very annoying!
Marcel
Try WD-40
Kevin
Hahaha!
Tracey
Warm Up x3
Back Squat x1
85-105-120-130-140(PR)
WOD: 15-12-9 of
OHS (45#)
Burpees
Power Cleans (45#)
Finish with 800m run
Time: 13:12
Jane
Woohoo on your Squit from the Back PR!!
sonya
Just to let anyone know…I had to cancel my 5:30 for TOMORROW> Sorry…
Chantal L.
There was an opening for tomorrow @ 4:15 so I took that one, please cancel my 6:30 spot!
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…
I am going to have to cancel for the 5:30 tonight, sorry.
Heather don’t worry about getting me in for a class tonight, I’m going to take a rest day. Thanks.
Push Jerk 3-3-3-3-3
95-115-125-135-140
15-12-9 reps of:
Overhead Squats (95/65#)
Burpees
Power Cleans (95/65#)
15:52 (and I signed the Pukie wall)
Niiiccce!
Welcome back!!!
woohoo Pat! well… can’t wait to try this one :s
So really Pat….was it worth it to pass me on the run, just to hurl later? I tried to stay ahead, but it just wasn’t to be. Nice work!
Yes it was 😛
Excellent work this morning guys and gals 🙂
Push Jerk – 1RM
95-125-155(f)-155-140
WOD:
15-12-9 reps of:
Overhead Squats (95#)
Burpees
Power Cleans (95#)
Time = 19:24
Proud of this WOD! 🙂 My previous 1 rep OHS max was 100# and I did this Rx’d with the first 15 reps unbroken. Since OHS has always been a weakness for me this feels pretty good. Looking forward to tomorrow to find my new OHS max during strength.
Great work everyone! Heidi, you’re a machine!
Did you do the 800m run at the end of the wod?
Oops! Yes I did!
Very impressive doing this RX’d at just 5 # lighter than your max. We’ll expect a big number tomorrow on the OHS.
Great job Jeff! My OHS is at the same weight, excited to give this one a try.
Awesome job on the OHS Buddy!
Welcome back Pat and congrats on joining the Pukie wall. Kevin will be proud.
Awesome job am crew.
ok, this isn’t a CF workout – but i’m posting anyway for a few reasons 1) i’m still very happy with it after a few days, and 2) it just goes to show how effective CF is ESPECIALLY as this is only my 4th ride of the season,
friday – road ride towards coles island via berry mills, homestead and the 880 through havelock to berwick (where my hubby picked me up) i was to ride until he backtracked in the van and found me on the road. was hoping for about 75kms in 3 hours or less. BUT there was a WONDERFUL tailwind in my favor friday! i covered 84kms in 2 hours 43 min!!! that’s an average of 30.9km/h! all be it the tailwind helped my pace, but i’m still pretty chuffed at the numbers! and there was 590m of climbing in there, and i was chased by 2 separate dogs and 2 miniature horses (yup, mini horses, that’s a first!)
I love CF!
Woohoooooo Krista!!! That’s awesome
I have to cancel my 6:30 for tonight.
Nice ride Krista! 🙂
*that was Jane(F’ton)
thanks jane – that’s big cuddos coming from a strong roadie as yourself
Please cancel Mom and I’s 5:30.Thanks
I have to cancel my 4:15 thanks.
I’M LOOKING AT MAKING UP SOME BOX JUMPS IF ANYONE WANTS ONE …30.00 FOR AN 18″
EMAIL ME AT [email protected]
Sean :o)
I’m scheduled for the 5:30 class but wuill take a 4:15 if one opens up
I will take a 530pm spot. Thanks.
Ok Andy.
Heidi,I think Marcel was afraid he couldn’t keep up with you.
Exactly!
Warm Up x 3
Strength: Overhead Squats x 3 (What a great warm up for the WOD)
45-55-60-65-70
WOD: 15-12-9
Overhead Squats (#65)
Burpees
Power Cleans (#65)
800 M run
Time: 16:01
Happy with today’s result. Doing this as RX’d was above my 70% max weight for both lifts. The run at the end was a real BLEEP. (That’s for you Jane!)
I will have to cancel my 6:30 spot tonight sorry.
I have to cancel at 5:30! sorry!
Sorry Heather- gotta cancel my 530pm.
CFWU x 3
Strength – Front Squat
5-5-5-5-5
125-135-145-155-165
WOD – 15-12-9 reps of
Overhead Squats 70#
Burpees
Power Cleans 95#
Finish with a 800m run
Time: 15:05
Great job 4:15 crew.
Warm up x 2
Back squat 3RM: 95-135-155-155-155(90%)
wod: 15-12-9 reps of
OHS #65
Burpees
Power Clean #65
Following by 800m run
Time :12:45 min
Interesting wod! I wasn’t expecting that much cardio!!
Good job everyone!!
WU x 3
Cleans 1-1-1-1-1 / 45-55-65-85-95(F)-90(F)-90(PR!) 🙂
WOD: 15-12-9
OHS (65#)
Burpees
Power Cleans (65#)
+ 800 m run
19:07 😀 Oh Mama!
Heidi, you were right; that run was a *Bleep*! Hee hee hee…
Fantastic work everyone. That was tough!
yay for a prescribed WOD!
WU x 3
Strength = OHSx3 (LUCKY ME!!!!)
3-3-3-3-3
65-75-85-95-105 (PR for Reps)
WOD – I named this one “Gottya Sucka!”
15-12-9 reps of
Overhead Squats 85#
Burpees
Power Cleans 85#
Finish with a 800m run
Time: 13:28
I finished strong and did the last sets of OHS and PCs unbroken. I think I’m just about ready to do this one as perscribed. 85 was hard, but I could have done 95… and maybe joined Pat on the pukie wall.
This one was hard. At the end of it I felt like I’d just been rolled for my lunch money by the schoolyard bully who walked away from my broken body yelling “GOT YA SUCKA!!!” (Yes the role of “schoolyard bully” for this daydream was graciously played by Mr. T)
Great work 6:30 crew!
LOL!!
Did the WOD in between the 5:30 and the 6:30 class!
What a great way to start the week with a breather like that!
WOD w/ 95# –> 11:30
Shoulder was clicking while doing the cleans….very annoying!
Try WD-40
Hahaha!
Warm Up x3
Back Squat x1
85-105-120-130-140(PR)
WOD: 15-12-9 of
OHS (45#)
Burpees
Power Cleans (45#)
Finish with 800m run
Time: 13:12
Woohoo on your Squit from the Back PR!!
Just to let anyone know…I had to cancel my 5:30 for TOMORROW> Sorry…
There was an opening for tomorrow @ 4:15 so I took that one, please cancel my 6:30 spot!