Everyone, put your hands together for the amazing Scott!
62 thoughts on “May Newsletter!”
Marc H.
Awesome news letter! Had a few kaughs here and there. Joanna is one talented lady hahaha ( clean,jerk and snatch ). Jamie you’re an inspiration like no other. Now let’s go to the gym and let’s all work on are personal goals.
Marc H.
Laughs**
Heather (Mum)
Great newsletter.
CFWU X 3
Strength 3-3-3-3-3
Cleans
35-45-50-60
WOD
20 Deadlifts 45
30 Thrusters 45
40 Pushups
50 Burpees
Time 19:28
Ed
Warm up (mobility)
Strength push press 5-5-5-5-5
135-145-155-165-175(pr)
Very Happy to have done this workout as RX’d. First time using 95# for thrusters in a WOD.
Jamie
Good job Marcel!
Dan
Awesome job Marcel!
Marcel
Hey Kevin please change my shirt order to a medium, that’s black with the CF Creed (You were right Jeff.)
Minister of Finance Messervier
I give authorization for Guy’s t-shirt order. Hee hee hee… 😉
Guy
Outchhh!!
Even though I can press her, she is still the boss. 🙂
Kevin
So what would you like Guy?
Guy
I would like a medium sports grey with the creed.
Oh! and thanks Jane.
Jane
Snicker, snicker… 😛
Gabrielle
Joanna, I loved your article in this months newsletter – it was very insightful, informative and even funny 🙂 I also loved reading your profile, Jamie, and I’m definitely going to try that recipe for paleo pancakes. I’ve sent the link to the newsletter to friends and family – they’ve been listening to me go on about Crossfit for a while. It’ll be nice for them to get someone else’s perspective.
Kevin
I think we’re going to break a record today! The first Monday with no cancellations!
Marc H.
Don’t jinx yourself
Guy
Great newsletter!
Gabrielle
As all the classes are full :), I did the workout at home before I head over to the gym.
Modified warm up of mobility movements, squats and skipping for 10 minutes. (I will try to work on my strength in between workouts when I’m at the gym)
WOD with 55 lbs
20 deadlifts
30 thrusters
40 pushups
50 burpees
15 minutes exactly… My dog was barking the whole time (Kevin is much more encouraging!) To get over my guilt from not doing Saturday’s workout yesterday, I completed my workout with a 1600m run which I completed in 8:41. My guilt is not completely gone, but I’ll work on getting rid of it throughout the week…
Can’t wait to see you all at the gym! 🙂
Gabrielle
Strength push press 3s
45-55-60-65-75-80(PR 3 reps) yay!
Kevin
There’s a 5:30 spot. Post if you take it.
Raychell
CFWU x 3
Strength 1Rep Max
Front Squat
65-75-85-95-105PR
WOD with 55lbs
20 deadlifts
30thrusters
40 pushups
50 burpees
time 17:42
Marcel
Nice PR and great push till the end on the workout!
Time: 14:52
I got 21 thrusters up before I lost my grip and bar fall down, go boom.
I fricken gassed myself trying to do all the thrusters unbroken. I’ve never disliked Burpees more than the last 15 of this Beeping WOD! F the F’en F’ers!
Great job 6:30 crew!
I’m off down the boozer!
Guy
WU
Front Squat 1-1-1-1-1 / 95-115-135-165-180 PR
WOD @ 95# – 14:42
Nothing feels quite like a good snatch hey Kevin!
Kevin
You know it Guy!
Cathy
WU x 3
Strength – Push Press x 1
45-50-55-60-65(PR)
Time: 11:49
…should have lifted more weight again – love being a sandbagger 🙂
Lisa
wupx3
press-x5
35-45-50-55-60
wod:20 deadlifts(65)
30 thrusters(65)
40 pushups (knees)
50 burpees
time: 16:03
One hell of wod!!!!
Lisa
Another great newsletter!!!
Amazing work on the wod,you people are the best motivation ever!!!
And Jane I think Guy is right your on the juice? You go girl!!!
Marc H.
CFWU x 3
strength – clean 5’s
65-85-105-115-125PR for reps
WOD 20 deadlift 95#
30 thrusters 95#
40 pushups
50 burpees
time 12:12
Kevin
Sott’s Press x3
15# barbell
25# kettlebell (3 each arm)
35# barbell
35# kettlebell (3 each arm)
40# dumbbell (only right arm x3)
35# kettlebell (left arm x3)
Two 35# kettlebells – double press x3
Squat snatches x5
95-105-115-125-135 (PR for reps!)
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…
Awesome news letter! Had a few kaughs here and there. Joanna is one talented lady hahaha ( clean,jerk and snatch ). Jamie you’re an inspiration like no other. Now let’s go to the gym and let’s all work on are personal goals.
Laughs**
Great newsletter.
CFWU X 3
Strength 3-3-3-3-3
Cleans
35-45-50-60
WOD
20 Deadlifts 45
30 Thrusters 45
40 Pushups
50 Burpees
Time 19:28
Warm up (mobility)
Strength push press 5-5-5-5-5
135-145-155-165-175(pr)
WOD
20 Deadlift (95)
30 Thrusters (95)
40 Pushups
50 Burpees
Did kevins challenge and time was 9:18
after I ran 800 meters with a 20 pound vest and a 20 pound medicine ball.. took 7mins haha
That was an awesome performance. I was aiming for 15 thrusters without dropping and I didn’t even come close… nice work!!
Thanks man 🙂
For those that don’t know what the Challenge is…Don’t put the bar down for the set of deadlifts or thrusters.
Great job Ed!!
CFWU X 3
Strength 3-3-3-3-3
Shoulder Press
65-75-85-95-105
WOD
20 Deadlifts 95lbs
30 Thrusters 95 lbs
40 Pushups
50 Burpees
Time 15:05
Very Happy to have done this workout as RX’d. First time using 95# for thrusters in a WOD.
Good job Marcel!
Awesome job Marcel!
Hey Kevin please change my shirt order to a medium, that’s black with the CF Creed (You were right Jeff.)
I give authorization for Guy’s t-shirt order. Hee hee hee… 😉
Outchhh!!
Even though I can press her, she is still the boss. 🙂
So what would you like Guy?
I would like a medium sports grey with the creed.
Oh! and thanks Jane.
Snicker, snicker… 😛
Joanna, I loved your article in this months newsletter – it was very insightful, informative and even funny 🙂 I also loved reading your profile, Jamie, and I’m definitely going to try that recipe for paleo pancakes. I’ve sent the link to the newsletter to friends and family – they’ve been listening to me go on about Crossfit for a while. It’ll be nice for them to get someone else’s perspective.
I think we’re going to break a record today! The first Monday with no cancellations!
Don’t jinx yourself
Great newsletter!
As all the classes are full :), I did the workout at home before I head over to the gym.
Modified warm up of mobility movements, squats and skipping for 10 minutes. (I will try to work on my strength in between workouts when I’m at the gym)
WOD with 55 lbs
20 deadlifts
30 thrusters
40 pushups
50 burpees
15 minutes exactly… My dog was barking the whole time (Kevin is much more encouraging!) To get over my guilt from not doing Saturday’s workout yesterday, I completed my workout with a 1600m run which I completed in 8:41. My guilt is not completely gone, but I’ll work on getting rid of it throughout the week…
Can’t wait to see you all at the gym! 🙂
Strength push press 3s
45-55-60-65-75-80(PR 3 reps) yay!
There’s a 5:30 spot. Post if you take it.
CFWU x 3
Strength 1Rep Max
Front Squat
65-75-85-95-105PR
WOD with 55lbs
20 deadlifts
30thrusters
40 pushups
50 burpees
time 17:42
Nice PR and great push till the end on the workout!
awesome ray!
Thanks!
shoulder press 5-5-5-5-5
65-75-85-90×1 🙁
20 Deadlift (95#)
30 Thrusters (95#)
40 Pushups
50 Burpees
Time: 13:56
CFWU x 3
Strength – Back Squats
5-5-5-5-5
145-170-185-200-210
WOD
20 Deadlifts 95#
30 Thrusters 95#
40 Pushups
50 Burpees
Time: 12:55
CFWU x3
Strenght 3-3-3-3-3
Shoulder press 45-55-65-75-85
WOD
20 Deadlifts (65#)
30 Thrusters (65#)
40 Pushups
50 Burpees
Time: 14:36 without putting the bar on the floor!
great job Chantal!
I concur! 🙂
Chantal you’re a beast.
AWESOME!
Front Squat – 3RM
95-115-145-175-195 (PR for reps)
WOD (95#):
13:57
WU x 3 (2 strict pull ups in a row 🙂 )
Overhead Squat
45×5
1-1-1-1-1
55-65-75-85(PR)-95(PR) 😀
WOD
20 Deadlifts (65#)
30 Thrusters (65#)
40 Push Ups
50 Burpees
Time – 16:12 😀
Push Ups from knees
Holy OHS!!! Is that your body weight???
Hee hee…not quite! I’m pretty pumped about that lift tonight!
GREAT WORK Queenie!
Maudite! Thats awesome Jane~!
That puts her in the top 5!
Squat cleans 5×3 115-125-125-125-125
WOD: with 65lb
20 deadlifts
30 thrusters
40 pushups
50 burpees
Time : 8:38 (unbroken deadlifts and thrusters)
Wicked job Sonia!
Another amazing time Sonia!
Another ( god damn she could kick my ass ) time
I got whooped!
Great newsletter!
Wonderful progress Jamie!
Joanna, you’re a dirty bird! I love it. Snaaaaaaaatch!
CFWU x3
Strength: Front Squat x1
70-75-80-85-95 (PR by 10 lbs)
WOD: with 65 lbs
20 Deadlifts
30 Thrusters
40 Pushups (knees)
50 Burpees
* Didn’t drop the bar
Time: 14:40
That rain felt amazing coming out of this workout!
Way to push through those last 10 thrusters Mel! You showed all us boys how it’s done!
WU x 3
Strength = Front Squats x 5
5-5-5-5-5
95-105-115-125-135(PR for Reps)
WOD:
20 Deadlift (95#)
30 Thrusters (95#)
40 Pushups
50 Burpees
Time: 14:52
I got 21 thrusters up before I lost my grip and bar fall down, go boom.
I fricken gassed myself trying to do all the thrusters unbroken. I’ve never disliked Burpees more than the last 15 of this Beeping WOD! F the F’en F’ers!
Great job 6:30 crew!
I’m off down the boozer!
WU
Front Squat 1-1-1-1-1 / 95-115-135-165-180 PR
WOD @ 95# – 14:42
Nothing feels quite like a good snatch hey Kevin!
You know it Guy!
WU x 3
Strength – Push Press x 1
45-50-55-60-65(PR)
WOD:
20 Deadlift (45#)
30 Thrusters (45#)
40 Pushups
50 Burpees
Time: 11:49
…should have lifted more weight again – love being a sandbagger 🙂
wupx3
press-x5
35-45-50-55-60
wod:20 deadlifts(65)
30 thrusters(65)
40 pushups (knees)
50 burpees
time: 16:03
One hell of wod!!!!
Another great newsletter!!!
Amazing work on the wod,you people are the best motivation ever!!!
And Jane I think Guy is right your on the juice? You go girl!!!
CFWU x 3
strength – clean 5’s
65-85-105-115-125PR for reps
WOD 20 deadlift 95#
30 thrusters 95#
40 pushups
50 burpees
time 12:12
Sott’s Press x3
15# barbell
25# kettlebell (3 each arm)
35# barbell
35# kettlebell (3 each arm)
40# dumbbell (only right arm x3)
35# kettlebell (left arm x3)
Two 35# kettlebells – double press x3
Squat snatches x5
95-105-115-125-135 (PR for reps!)
20 Deadlift 95#
30 Thrusters 95#
40 Pushups
50 Burpees
11:35 (all lifts were unbroken)
Great job everyone, especially the few that took the added challenged of unbroken lifts!
And not one cancellation today!! YAY!!!
Warm up X 3
Strength: Push Press x 5 Reps.
45-55-60-65-70
WOD:
20 Deadlifts 55#
30 Thrusters 55#
40 Push Ups
50 Burpees
Time: 13:31
Warm Up x3
Clean x1
45-55-65-75-85x-80x
WOD:
20 Deadlifts(55)
30 Thrusters(55)
40 Push Ups
50 Burpees
Time: 12:12
good time copy cat 😀