***Reminder the the Gymnastics Seminar this Sunday! Please confirm if interested!
Modified βLynneβ
Five rounds for max reps of:
Pushups
Pull-ups
Post reps for both exercises in all rounds.
Jeremy and Tracey putting their balls to the wall
59 thoughts on “Max Day!”
lance
Warm up x3
Push Press 3-3-3-3-3
135-155-165-175-185
Push ups:20-12-12-12-13
Pull ups:6-5-5-4-4
Great job today everyone.
Heather (Mum)
CFWU X 3
Strength 3-3-3-3-3
Cleans
45-50-55-60-60
WOD “Modified Lynne”
5 rounds of:
max pushups 30/30/22/20/15
max pullups 20/22/10/13/11
Great job everyone! Arms are toast.
Johan
modified βLynneβ
Five rounds max reps:
Pushups 38 13 13 10 8
Pull-ups 17 7 5 4 5
First time 200+ singles in a row, worked on double unders.
Got the 15 pull up month goal in wod.
Will try 50 push up goal in a pm class π
Kevin
Nice work on the goal!
Ed
Warm up
Strength 5-5-5-5-5 deadlifts
225-245-255-275 was gonna go for 315 for 5s but ran out of time..
WOD βModified Lynneβ
5 rounds of:
max pushups 40/32/21/15/14
max ring pullups 23/16/11/10/8
This was really tough, the last 2 days at they gym for me haven’t been great :(. Rest day tomorrow
Question; Do pull up max stop when you stop pulling up? or when you let go of the bar? I.E. what if you take a second breather but still hang on to the bar?
Ed
You can hang just as soon as your feet touch the floor
Ed
Same with the push ups you can “rest” in a plank position but not at the bottom of the push up
Sonia
Wow, impressed by the great times from yesterday’s WOD… Ed we should’ve pushed harder, our times weren’t so good now that I saw everyone elses hehehe!!! Great job everyone!
You know crossfit is on your mind lots when you dream you’re doing FRAN!!!!!
Ed
haha no kidding, I was really bumed out after seeing the other times.. I guess that happens when you go first sometimes ha
Heidi
That was my thought as well after viewing everyone’s postings last night….but hell ya, I’ll milk the 6 a.m. excuse. Not to mention the limited food energy in my system at that un-godly time of day! I’m not exactly a morning person.
As for today’s work out:
Warm up x 2
Strength – Front Squats
5 reps @ 50-60-70-75-80 (PR)
WOD: Tobata Bottom to Bottom (subsituted the shoulder wo for legs)
(Hope I’ve got the name right)
8 rounds of as many squats as possible for 20 seconds with 10 seconds rest in a sitting squat position.
Squat counts: 15/14/12/11/10/10/10/13 for a score of 10.
Really…the rest period was the suckiest part of this work out. Much harder than it sounds.
Kevin
The morning crew doesn’t have the luxury of seeing what times to expect. You are the true trailblazers!
Pierre
Yeah yeah…. I didn’t look at the time until my last run so that is not really an excuse!
Kevin
You, Pierre, have nothing to say about this topic until you workout at 6am when it’s -26!
Pierre
I have a lot to say because, I did the run outside it is was friggin cold! I think that everybody at the 5:30 class can testify.
Really, what is the differenc between a -16 @ 6PM and a -21 @ 6AM (Wind chill Data straight from Environment Canada)…. other than it is crazy cold.
And you guys can’t complaint, because YOU chose to workout at this time of the day…your bad! Suck it up!
Guy
Pierre :I have a lot to say because, I did the run outside it is was friggin cold! I think that everybody at the 5:30 class can testify.
Really, what is the differenc between a -16 @ 6PM and a -21 @ 6AM (Wind chill Data straight from Environment Canada)β¦. other than it is crazy cold.
And you guys canβt complaint, because YOU chose to workout at this time of the dayβ¦your bad! Suck it up!
What about the DARKNESS! I was scare Shit…… out there in the dark.
Pierre
you try running at 6PM. At this time of year it is as dark at 6AM!
Don’t the street lights work at 6AM?
Kevin
I think someone took this personally! ahahah!
Jeff
Maybe you are so tired at 6am that your eyes are still closed
Pierre
Guy – Next time bring Jane with you to hold your hand while running! π
Guy
Elle care pas. π
Guy
I would slow her down…
Pierre
You would need to have a chat with her…. she had “a care pas” attitude in the last couple days!
Guy
I think it must be darker in the am or something. Ah! Ah!
Kevin
I agree Guy! WAY darker!
Gillyon
hoping to be back at the gym tomorrow. still sick… π
Hilary
Gillyon, hope you feel better! π
Guy
Only an early bird knows what I’m talking about.
Jane
Boys, boys! Say it with me, “J’care pas!”
Gillyon, I hope you’re feeling better soon.
Pierre
No Jane, I am having fun! π
Take care of you Gillyon!
Brandon CFK
Don’t hesitate to stop by CrossFit Kinetics daily comment page today and take part in our trivia question…..
PS….Great meeting this past weekend Kevin. The box looks great.
You need to tell P-Money to dial it down a bit, he got out of hand…;)))
MC
HAHAHA You guys are so funny!!
Hope you getting better Gill!!
Marc
After a month of not working out, today was the day to get back in to it. Feels great, you don’t know what your missing until you get back into it.
As I’m in Cornwall, Ont. for the next 3 weeks, did this workout at the gym here (mini-globo).
Started with the CFWU X2 (no broom stick so air squats and air good mornings)
Jumped on the treadmill for a 20 mins run (very surprised here, I used to run a few years back and haven’t been doing it since, but felt great today)
Did 10 minutes on the bike
decided to start slow and gradual, so did the following:
10 push ups
15 sit-ups
20 squats
Did 3 reps of each, but did not time it
Hoping to get to Crossfit Cornwall this week for a real workout!!
Volley-Ball tonight at 7pm!!
Great work everyone back in Monton with the PR’s and awesome times!!!
Jamie
CFWU x 3
Strength – Push Press
5-5-5-5-5
80-90-100-110-120
WOD – Modified βLynneβ
Five rounds max reps:
Pushups 30 26 19 23 18
Pullups 10 6 10 8 7
π First time doing “Modified Lynne”. Very happy with my results!
Patrick
Wow you SHOULD be happy with those results. Seems like yesterday you were still on the rubber bands.
Ed
I don’t want to make an excuse about having a bad time but I do believe it is harder in the am. I haven’t been moving for the past 12 hours because of sleep, makes me feel stiff and not loose, but I like that makes me stronger for the non AM workouts, why I said that it happens sometimes π
do you guys actually find the dark did anything? I don’t think it slows me down I just don’t look where I run ahaha
Patrick
Absolutely the AM classes are harder. My AM results are always lower than my PM results. But like you mentioned, they make me stronger for when do the PM classes.
Ed
Now I’m not saying the PM classes don’t work as hard, that isn’t true at all. Unless you are pierre
It’s my rest day but this WOD made me want to try for max rep pushups.
Got 42!
… now… back to resting. π
Patrick
I hate you π
Owen
Shoulder Press 1-1-1-1-1
65-75-85-95-105 PR by 10#
WOD “Modified Lynne”
Five rounds for max reps of;
Pushups 28-27-20-19-15
Pull-ups 12-10-9-9-9 first full work out on Yellow band
Patrick
Hey Owen I was really impressed with your performance tonight. That yellow band is REALLY close to real pull ups. Nice work!
Marcel
Iβm not exactly a morning person.
I can attest to that!
Marcel
That’s a reply to Heidi’s comment regarding being a morning person.
Liam
WU x 3 ( 2 rds pull-ups) Used Yellow band for WU Pull-ups tonight for the first time.
Strength = Shoulder Press
I learned a bunch tonight! Like, the 2nd time running through the strength list you do the lifts 3 times not 2. Also that your x3 max should only be 90% of your x1 PR. So, there I was lifting #75 and #95 twice… Coach Kev (AKA Evil Yoda) inquired as to what the F I was doing. Set me straight as far as reps. WAITED until I put #115 up 2 1/2 times and then learned me about the 90% rule. I should have only be puting up 112 x3. Thanks Coach! You’ll get me there eventually. When you do “I’LL” get you a poster! *hehe* So, a messed up strength tonight, but learned valuable stuff!
WOD = “Mod Lynne”
5 rds for max reps of;
Pushups 33-25-22-17-16 = 113
Pull-ups 15-15-13-10-10 (Green band) = 63
Arms feel like limp noodles. When do they change from limp noodles to the Robo Cop arms that Pat was sporting?
Patrick
The robocop arms only last 10 minutes after the work out π
Dan
CFWU x3
Clean 45-95-105-115-125-135
WOD βModified Lynneβ
5 rounds of:
Max Push ups 32/27/19/15/14
Max Pull ups 24/17/17/12/15
Another tough workout, I get the impression they’re mostly all tough. Still interested in trying Lynne unmodified sometime.
Wow! I’m super impressed with the numbers that were put up tonight! Love it how people rose to the challenge and tried a band they weren’t comfortable with!
Be comfortable with being uncomfortable!!
Pierre
Holy shit, have you guys seen the WOD on CFHQ???
That is a WOD for the gymnasts of Cirque du Soleil!
Kevin
You and I are doing that tomorrow my friend π
Tracey
CFWU x3
Shoulder Press: 3-3-3-3-3
35-40-45-50-55
WOD: Modified “Lynne”
5 rounds of
Max push ups: 19-17-14-12-10
Max pull ups: 13-9-8-10-9
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…
Warm up x3
Push Press 3-3-3-3-3
135-155-165-175-185
Push ups:20-12-12-12-13
Pull ups:6-5-5-4-4
Great job today everyone.
CFWU X 3
Strength 3-3-3-3-3
Cleans
45-50-55-60-60
WOD “Modified Lynne”
5 rounds of:
max pushups 30/30/22/20/15
max pullups 20/22/10/13/11
Great job everyone! Arms are toast.
modified βLynneβ
Five rounds max reps:
Pushups 38 13 13 10 8
Pull-ups 17 7 5 4 5
First time 200+ singles in a row, worked on double unders.
Got the 15 pull up month goal in wod.
Will try 50 push up goal in a pm class π
Nice work on the goal!
Warm up
Strength 5-5-5-5-5 deadlifts
225-245-255-275 was gonna go for 315 for 5s but ran out of time..
WOD βModified Lynneβ
5 rounds of:
max pushups 40/32/21/15/14
max ring pullups 23/16/11/10/8
This was really tough, the last 2 days at they gym for me haven’t been great :(. Rest day tomorrow
Question; Do pull up max stop when you stop pulling up? or when you let go of the bar? I.E. what if you take a second breather but still hang on to the bar?
You can hang just as soon as your feet touch the floor
Same with the push ups you can “rest” in a plank position but not at the bottom of the push up
Wow, impressed by the great times from yesterday’s WOD… Ed we should’ve pushed harder, our times weren’t so good now that I saw everyone elses hehehe!!! Great job everyone!
You know crossfit is on your mind lots when you dream you’re doing FRAN!!!!!
haha no kidding, I was really bumed out after seeing the other times.. I guess that happens when you go first sometimes ha
That was my thought as well after viewing everyone’s postings last night….but hell ya, I’ll milk the 6 a.m. excuse. Not to mention the limited food energy in my system at that un-godly time of day! I’m not exactly a morning person.
As for today’s work out:
Warm up x 2
Strength – Front Squats
5 reps @ 50-60-70-75-80 (PR)
WOD: Tobata Bottom to Bottom (subsituted the shoulder wo for legs)
(Hope I’ve got the name right)
8 rounds of as many squats as possible for 20 seconds with 10 seconds rest in a sitting squat position.
Squat counts: 15/14/12/11/10/10/10/13 for a score of 10.
Really…the rest period was the suckiest part of this work out. Much harder than it sounds.
The morning crew doesn’t have the luxury of seeing what times to expect. You are the true trailblazers!
Yeah yeah…. I didn’t look at the time until my last run so that is not really an excuse!
You, Pierre, have nothing to say about this topic until you workout at 6am when it’s -26!
I have a lot to say because, I did the run outside it is was friggin cold! I think that everybody at the 5:30 class can testify.
Really, what is the differenc between a -16 @ 6PM and a -21 @ 6AM (Wind chill Data straight from Environment Canada)…. other than it is crazy cold.
And you guys can’t complaint, because YOU chose to workout at this time of the day…your bad! Suck it up!
What about the DARKNESS! I was scare Shit…… out there in the dark.
you try running at 6PM. At this time of year it is as dark at 6AM!
Don’t the street lights work at 6AM?
I think someone took this personally! ahahah!
Maybe you are so tired at 6am that your eyes are still closed
Guy – Next time bring Jane with you to hold your hand while running! π
Elle care pas. π
I would slow her down…
You would need to have a chat with her…. she had “a care pas” attitude in the last couple days!
I think it must be darker in the am or something. Ah! Ah!
I agree Guy! WAY darker!
hoping to be back at the gym tomorrow. still sick… π
Gillyon, hope you feel better! π
Only an early bird knows what I’m talking about.
Boys, boys! Say it with me, “J’care pas!”
Gillyon, I hope you’re feeling better soon.
No Jane, I am having fun! π
Take care of you Gillyon!
Don’t hesitate to stop by CrossFit Kinetics daily comment page today and take part in our trivia question…..
PS….Great meeting this past weekend Kevin. The box looks great.
You need to tell P-Money to dial it down a bit, he got out of hand…;)))
HAHAHA You guys are so funny!!
Hope you getting better Gill!!
After a month of not working out, today was the day to get back in to it. Feels great, you don’t know what your missing until you get back into it.
As I’m in Cornwall, Ont. for the next 3 weeks, did this workout at the gym here (mini-globo).
Started with the CFWU X2 (no broom stick so air squats and air good mornings)
Jumped on the treadmill for a 20 mins run (very surprised here, I used to run a few years back and haven’t been doing it since, but felt great today)
Did 10 minutes on the bike
decided to start slow and gradual, so did the following:
10 push ups
15 sit-ups
20 squats
Did 3 reps of each, but did not time it
Hoping to get to Crossfit Cornwall this week for a real workout!!
Volley-Ball tonight at 7pm!!
Great work everyone back in Monton with the PR’s and awesome times!!!
CFWU x 3
Strength – Push Press
5-5-5-5-5
80-90-100-110-120
WOD – Modified βLynneβ
Five rounds max reps:
Pushups 30 26 19 23 18
Pullups 10 6 10 8 7
Pull-ups 17 7 5 4 5
WU x 3
Clean 5-5-5-5-5 / 45-50-60-65-70
WOD -> “Modified Lynne”
5 rounds of:
Max. Push Ups 16-11-8-7-8 = 50
Max. Pull Ups 12-11-9-8-8 = 48
π First time doing “Modified Lynne”. Very happy with my results!
Wow you SHOULD be happy with those results. Seems like yesterday you were still on the rubber bands.
I don’t want to make an excuse about having a bad time but I do believe it is harder in the am. I haven’t been moving for the past 12 hours because of sleep, makes me feel stiff and not loose, but I like that makes me stronger for the non AM workouts, why I said that it happens sometimes π
do you guys actually find the dark did anything? I don’t think it slows me down I just don’t look where I run ahaha
Absolutely the AM classes are harder. My AM results are always lower than my PM results. But like you mentioned, they make me stronger for when do the PM classes.
Now I’m not saying the PM classes don’t work as hard, that isn’t true at all. Unless you are pierre
π
Push Press 3-3-3-3-3
65-85-105-115-125
WOD: “Modified Lynne”
Five rounds for max reps of:
Pushups
Pull-ups
Results:
Pushups: 35-22-18-18-13
Pull-ups: 30-20-20-15-15
I PR’ed both my push up and pull-up max π
Holy cow man, looking good on those pull ups!
Thanks! Cudos to you for doing it on the rings.
I hate you too! π
It’s my rest day but this WOD made me want to try for max rep pushups.
Got 42!
… now… back to resting. π
I hate you π
Shoulder Press 1-1-1-1-1
65-75-85-95-105 PR by 10#
WOD “Modified Lynne”
Five rounds for max reps of;
Pushups 28-27-20-19-15
Pull-ups 12-10-9-9-9 first full work out on Yellow band
Hey Owen I was really impressed with your performance tonight. That yellow band is REALLY close to real pull ups. Nice work!
Iβm not exactly a morning person.
I can attest to that!
That’s a reply to Heidi’s comment regarding being a morning person.
WU x 3 ( 2 rds pull-ups) Used Yellow band for WU Pull-ups tonight for the first time.
Strength = Shoulder Press
I learned a bunch tonight! Like, the 2nd time running through the strength list you do the lifts 3 times not 2. Also that your x3 max should only be 90% of your x1 PR. So, there I was lifting #75 and #95 twice… Coach Kev (AKA Evil Yoda) inquired as to what the F I was doing. Set me straight as far as reps. WAITED until I put #115 up 2 1/2 times and then learned me about the 90% rule. I should have only be puting up 112 x3. Thanks Coach! You’ll get me there eventually. When you do “I’LL” get you a poster! *hehe* So, a messed up strength tonight, but learned valuable stuff!
WOD = “Mod Lynne”
5 rds for max reps of;
Pushups 33-25-22-17-16 = 113
Pull-ups 15-15-13-10-10 (Green band) = 63
Arms feel like limp noodles. When do they change from limp noodles to the Robo Cop arms that Pat was sporting?
The robocop arms only last 10 minutes after the work out π
CFWU x3
Clean 45-95-105-115-125-135
WOD βModified Lynneβ
5 rounds of:
Max Push ups 32/27/19/15/14
Max Pull ups 24/17/17/12/15
Another tough workout, I get the impression they’re mostly all tough. Still interested in trying Lynne unmodified sometime.
WU x 3
Jerk 1-1-1-3 : 45-55-60-65
WOD ‘Modified Lynne’
5 rounds of:
Max push ups: 32, 20, 20, 26, 30
Max pull ups (green band): 15, 10, 9, 8, 7
Wow! I’m super impressed with the numbers that were put up tonight! Love it how people rose to the challenge and tried a band they weren’t comfortable with!
Be comfortable with being uncomfortable!!
Holy shit, have you guys seen the WOD on CFHQ???
That is a WOD for the gymnasts of Cirque du Soleil!
You and I are doing that tomorrow my friend π
CFWU x3
Shoulder Press: 3-3-3-3-3
35-40-45-50-55
WOD: Modified “Lynne”
5 rounds of
Max push ups: 19-17-14-12-10
Max pull ups: 13-9-8-10-9
You must be really proud of your max pull ups and push ups Trace! Awesome job! π