Congrats Mel! That’s fantastic! I’m pretty sure this now means that YOU can yell “For Sparta!” and kick someone into a hole. Yes, this is stll my favourite post of all time. 😀
Shallon
Kevin please cancel my 5:30.Thanks!
Gabrielle
Hi Shallon 🙂 how is Marlene’s back? I hope all is well with both you ladies – have a great day!
Patrick
Wow that Amanda is HOT! Is she single?
Ed
I was gonna ask the same question…
awkward.
Kevin
Even if she was, you’re married! Hands off!
Ed
Warm up
Strength FRONT SQUATS OF DOOM 1-1-1-1-1
135-185-225-245-265(PR)-275(PR)
My Fs is officially matching my Back Squat…
WOD AMRAP IN 10 of
PUllups
106! On the rings
Gerard
Kevin can I take the 5 30 Shallon dropped
That would open up a 6 30
Thanks
What were ya doing over on the waterfront in Riverview so early this morning ?
Kevin
You got it.
Sonia and I were doing hill sprints at the bridge.
Kevin
What’s worse than hill sprints? Hill sprints with a weight vest! F%$# ME!
Kevin – Wait until you see all of my bruises from yesterday’s WOD…..all that to make sure I didn’t drop the weight!
Kevin
Bruises makes Coach proud!
Raychell
CFWU X 3
Strength 1-1-1-1-1
Push Jerk 55-65-70-80-85(PR)
WOD: AMRAP in 10 minutes
Pullups
83(red band)
Corinna
Hi Kevin, I am going to cancel my 5:30 work-out today.
krista
the results from tuesday’s race just got posted this morning – i was the only gal to complete 6 laps!
after the handicap system was applied i came in 4th overall of 40 racers. that places me in 2nd place in the series with 155 points – 75 points ahead of the next girl!
i know it’s a bit braggy, sorry. i love to ride my bike fast!
Gabrielle
Krista thats something to be very proud of!! Thanks for sharing 🙂 sending you a high ten 🙂
Sonia
200 m hill run
3 x with 12lb vest
50-52-58sec
3x no vest
58-1:03-1:01
Hill runs aren’t fun at all… but happy I did the work anyway!
Sonia
Oh and welcome to all the newbies!!! can’t wait to meet you all 🙂
Tim
I need to cancel my 4:15 pm today.
Chantal T
Hi Kevin, I have to stay at work later than usual, I probably won`t be able to make it for 4:15. Someone can have my spot.
Jeff
Show your support for Sonia and Kevin.
Calgary is coming up fast!
POST YOUR RESULTS FOR FUNDRAISING!!!
Thanks to Heidi and Marcel! 🙂
Heather (Mum)
Welcome to all the new Crossfitters. Heather, Bruises mean you are a true Crossfitter because you have the scars to prove it.
Guy
Warm Up
Cleans 1RM -> 95-115-135-145-155-165(PR)
AMRAP in 10 min. of Pull Ups with yellow band – 60
Carly
I miss you sugar pie.
Guy
Funny! I miss you too.
Owen
WU x 3
Cleans 3’s
65-85-100-110-110…..tecnique needs work
WU x 3
Overhead squats
stick x 5 🙂
15 x 5
20 x 2 (DAMN!)
15 x 5
20 x 5 (I did!)
Pull-ups (on the rings) 133
Gabrielle
Good stuff Heather! Those OHS are tough – good job on the workout too 🙂
Cathy
WU x 3
Front squats
35-45-50-60-65-70
WOD-AMRAP in 10 mins of Pullups
(red band) 94
Liam
Hey all!
I’m booked for a 5:30 tomorrow, Friday May 21st. I’d love to swap for a 4:15….
If anyone out there has a 4:15 tomorrow and will take a little pity on me I’d really really super duper appreciate it! I don’t have much, but I give great hugs! Anyone…. hello…. Bueller?
Oh and HI!!! to all the new faces! I’m sure we’ll bleed and cry together soon! *hehe*
Cheers!
Kevin
You’re in!
Liam
Did you just call me pee?
*hehe*
Thanks coach!
Steph F.
WU x 3.. AND I did my first PULLUP!!! and then 3 in a row!! 😀 😀
Clean 1’s: 45-55-65(PR)-70(PR)-75(PR) 🙂
WOD: AMRAP in 10 mins of pullups (yellow band): 43
Had to stop because I ripped my hands!
Jeff
Felicitations Steph!!!
Patrick
There’s no looking back now 🙂 It’ll be 10 pullups in your warm ups soon. Nice work!!
warm up x3
Strength Push Jerks x1
75-80-85-90(pr)-95(pr)100-f
I was feeling a little frisky tried 100 and failed miserably!
WOD
AMRAP in 10 minutes
ring pull up things 123
“apparently”, according to the crossfit bullies, (Kevin and Patrick) that was too easy if I got 123 and next time the rings will go down further…
Patrick
Bully, or motivator. Regardless, YES!! You can DEFINITELY lower those rings. AND I honestly believe that by the end of summer you’ll be able to do a pull up on the red band 🙂
Mario
Warm-up x3
Strength 5-5-5-5-5
Front Squat: 45-65-85-105-115
WoD: AMRAP, pull-ups, 10min, 50 (red band)
Patrick
Hey welcome to the club Mario! Nice work tonight!
Kevin
Thanks for posting Mario!
Gerard
warm up x 3
Strength front squats PR at 115 (everything is basically a PR right now starting out!)
WOD
AMRAP in 10 min Pullups with Blue :66
Kevin
Enjoy it while it lasts!
Patrick
Welcome to the club. Getting a PR every class is fun. Take it slow and make sure you work as much on techniques as your PRs.
Allison
Post #2…yay me!
warm up x 3
overhead squat
stick x 5
15 x 5
20 x 5
25 x 5
30 x 5
WOD AMRAP in 10 min.
ring pull ups
135
Gabrielle
Heather posted further up! It’s great to see you girls posting 😀 good job Allison on those OHS – they’re tough!
Patrick
Over Head Squats 5-5-5-5-5
65-75-85-95-115
WOD:
AMRAP in 10min of pullups
128 Damn you Dan 😛
Dan
You would have won that race hands down if the shirt had come off a minute earlier! 🙂
Patrick
LOL that’ll be my strategy next time 🙂
Dan
CFWUx3
Push Press x3
45-95-115-135-155
WOD: AMRAP 10 mins
Pull ups
Total: 130
Patrick
I demand a recount 🙂
Kevin
Me too! You can’t count worth shit Pat!
Patrick
That’s why I broke it down to 5 reps at a time 🙂
Gerry
warm up * 3 ( 5 pull ups per rd )
Dead Lift 3 reps
155/ 165/ 175/ 185/ 195-(PR)
WOD Pull ups 10min.
69 ( red band )
Shout out to all new members, happy that you’ve joined us!
Kerri
It was nice meeting you tonight Gerry!
Kerri
Warm up # 3
Push Jerks X5
45-50-55-60-65
WOD
AMRAP in 10 min.
pull ups (rings)
128
Gabrielle
Good job on that WOD Kerri 🙂
Amanda
Warm up X 3
Strength: Front Squat X 5
15-25-35-45-55
WOD: AMRAP in 10 min.
68 (red band)
Thanks for all the warm welcomes, I’m very excited to be part of this club!
Kevin
Yay! Amanda posted!
Cecile
Warm Up x 3 ( 5 pullups)
Strength: Front Squat x 5
15-25-35-45-55
WOD:AMRAP in 10 min.
pull ups (rings)
74
Beth
Warm Up x 3
Strength: Hang Bar Cleans x 5
45-50-55-60-65
(This was modified for my back)
WOD: AMRAP in 10 min
Pull Ups (blue band)
92
And some dancing in between reps to Collective Soul…
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…
Sorry Kevin but I can’t make it this morning
WOD’s like this is why depression is on the rise. Day off, fiouffff 😀 GL everyone
CFWU x3
Strength: Push Jerk x1
65-75(PR)-85(PR)-95(F)-95(PR!!) 😀 Yeah, went up 30 lbs!
WOD: Amrap in 10 mins
Pullups
107 (Red band)
Thanks for the push on the Push Jerk this morning Kevin!
Were you using a 35# bar?? I thought you put up 105#
Nope, I used a 45…Damn. Math really doesn’t happen in the morning.
Okay the real numbers are:
65-75-95-105!! PR-ed by 40 lbs
Another thanks for catching that Kevin!
Wooohoooooo Mel!!! Congrats on a great PR!
How are you getting 30 and 40 lbs PRs!?
friggen awesome mel!
Nice job! 🙂
Congrats Mel! That’s fantastic! I’m pretty sure this now means that YOU can yell “For Sparta!” and kick someone into a hole. Yes, this is stll my favourite post of all time. 😀
Kevin please cancel my 5:30.Thanks!
Hi Shallon 🙂 how is Marlene’s back? I hope all is well with both you ladies – have a great day!
Wow that Amanda is HOT! Is she single?
I was gonna ask the same question…
awkward.
Even if she was, you’re married! Hands off!
Warm up
Strength FRONT SQUATS OF DOOM 1-1-1-1-1
135-185-225-245-265(PR)-275(PR)
My Fs is officially matching my Back Squat…
WOD AMRAP IN 10 of
PUllups
106! On the rings
Kevin can I take the 5 30 Shallon dropped
That would open up a 6 30
Thanks
What were ya doing over on the waterfront in Riverview so early this morning ?
You got it.
Sonia and I were doing hill sprints at the bridge.
What’s worse than hill sprints? Hill sprints with a weight vest! F%$# ME!
200m x 6
42 sec (20# vest)
41 sec (20# vest)
42 sec (20# vest)
38 sec
46 sec (tried with eyes closed)
41 sec
Kevin – Wait until you see all of my bruises from yesterday’s WOD…..all that to make sure I didn’t drop the weight!
Bruises makes Coach proud!
CFWU X 3
Strength 1-1-1-1-1
Push Jerk 55-65-70-80-85(PR)
WOD: AMRAP in 10 minutes
Pullups
83(red band)
Hi Kevin, I am going to cancel my 5:30 work-out today.
the results from tuesday’s race just got posted this morning – i was the only gal to complete 6 laps!
after the handicap system was applied i came in 4th overall of 40 racers. that places me in 2nd place in the series with 155 points – 75 points ahead of the next girl!
i know it’s a bit braggy, sorry. i love to ride my bike fast!
Krista thats something to be very proud of!! Thanks for sharing 🙂 sending you a high ten 🙂
200 m hill run
3 x with 12lb vest
50-52-58sec
3x no vest
58-1:03-1:01
Hill runs aren’t fun at all… but happy I did the work anyway!
Oh and welcome to all the newbies!!! can’t wait to meet you all 🙂
I need to cancel my 4:15 pm today.
Hi Kevin, I have to stay at work later than usual, I probably won`t be able to make it for 4:15. Someone can have my spot.
Show your support for Sonia and Kevin.
Calgary is coming up fast!
POST YOUR RESULTS FOR FUNDRAISING!!!
Thanks to Heidi and Marcel! 🙂
Welcome to all the new Crossfitters. Heather, Bruises mean you are a true Crossfitter because you have the scars to prove it.
Warm Up
Cleans 1RM -> 95-115-135-145-155-165(PR)
AMRAP in 10 min. of Pull Ups with yellow band – 60
I miss you sugar pie.
Funny! I miss you too.
WU x 3
Cleans 3’s
65-85-100-110-110…..tecnique needs work
AMRAP in 10 Min
Pullups
66
CFWU x 3
Strength – Deadlift
1-1-1-1-1
250-280-320-360-370PR
WOD – AMRAP in 10 mins of Pullups
102
You monster. Congrats on those amazing numbers Jamie. 😀
Yay James!! You rock! 😀
Holy crap! Wish I was there to see that!
Awesome job Jamie!
woah!! 370???
WU x 3
Overhead squats
stick x 5 🙂
15 x 5
20 x 2 (DAMN!)
15 x 5
20 x 5 (I did!)
Pull-ups (on the rings) 133
Good stuff Heather! Those OHS are tough – good job on the workout too 🙂
WU x 3
Front squats
35-45-50-60-65-70
WOD-AMRAP in 10 mins of Pullups
(red band) 94
Hey all!
I’m booked for a 5:30 tomorrow, Friday May 21st. I’d love to swap for a 4:15….
If anyone out there has a 4:15 tomorrow and will take a little pity on me I’d really really super duper appreciate it! I don’t have much, but I give great hugs! Anyone…. hello…. Bueller?
Oh and HI!!! to all the new faces! I’m sure we’ll bleed and cry together soon! *hehe*
Cheers!
You’re in!
Did you just call me pee?
*hehe*
Thanks coach!
WU x 3.. AND I did my first PULLUP!!! and then 3 in a row!! 😀 😀
Clean 1’s: 45-55-65(PR)-70(PR)-75(PR) 🙂
WOD: AMRAP in 10 mins of pullups (yellow band): 43
Had to stop because I ripped my hands!
Felicitations Steph!!!
There’s no looking back now 🙂 It’ll be 10 pullups in your warm ups soon. Nice work!!
CONGRATS!
Way to go Steph! 😀
Awesome! Good job Steph!
WOUHOU STEPH!!!!
Yay Steph…That was great to watch!
warm up x3
Strength Push Jerks x1
75-80-85-90(pr)-95(pr)100-f
I was feeling a little frisky tried 100 and failed miserably!
WOD
AMRAP in 10 minutes
ring pull up things 123
“apparently”, according to the crossfit bullies, (Kevin and Patrick) that was too easy if I got 123 and next time the rings will go down further…
Bully, or motivator. Regardless, YES!! You can DEFINITELY lower those rings. AND I honestly believe that by the end of summer you’ll be able to do a pull up on the red band 🙂
Warm-up x3
Strength 5-5-5-5-5
Front Squat: 45-65-85-105-115
WoD: AMRAP, pull-ups, 10min, 50 (red band)
Hey welcome to the club Mario! Nice work tonight!
Thanks for posting Mario!
warm up x 3
Strength front squats PR at 115 (everything is basically a PR right now starting out!)
WOD
AMRAP in 10 min Pullups with Blue :66
Enjoy it while it lasts!
Welcome to the club. Getting a PR every class is fun. Take it slow and make sure you work as much on techniques as your PRs.
Post #2…yay me!
warm up x 3
overhead squat
stick x 5
15 x 5
20 x 5
25 x 5
30 x 5
WOD AMRAP in 10 min.
ring pull ups
135
Heather posted further up! It’s great to see you girls posting 😀 good job Allison on those OHS – they’re tough!
Over Head Squats 5-5-5-5-5
65-75-85-95-115
WOD:
AMRAP in 10min of pullups
128 Damn you Dan 😛
You would have won that race hands down if the shirt had come off a minute earlier! 🙂
LOL that’ll be my strategy next time 🙂
CFWUx3
Push Press x3
45-95-115-135-155
WOD: AMRAP 10 mins
Pull ups
Total: 130
I demand a recount 🙂
Me too! You can’t count worth shit Pat!
That’s why I broke it down to 5 reps at a time 🙂
warm up * 3 ( 5 pull ups per rd )
Dead Lift 3 reps
155/ 165/ 175/ 185/ 195-(PR)
WOD Pull ups 10min.
69 ( red band )
Shout out to all new members, happy that you’ve joined us!
It was nice meeting you tonight Gerry!
Warm up # 3
Push Jerks X5
45-50-55-60-65
WOD
AMRAP in 10 min.
pull ups (rings)
128
Good job on that WOD Kerri 🙂
Warm up X 3
Strength: Front Squat X 5
15-25-35-45-55
WOD: AMRAP in 10 min.
68 (red band)
Thanks for all the warm welcomes, I’m very excited to be part of this club!
Yay! Amanda posted!
Warm Up x 3 ( 5 pullups)
Strength: Front Squat x 5
15-25-35-45-55
WOD:AMRAP in 10 min.
pull ups (rings)
74
Warm Up x 3
Strength: Hang Bar Cleans x 5
45-50-55-60-65
(This was modified for my back)
WOD: AMRAP in 10 min
Pull Ups (blue band)
92
And some dancing in between reps to Collective Soul…