There’s been some confusion about the email from Kevin about canceling classes so just to clarify: you can remove yourself from classes the way you always did, but if it’s within two hours of class start you’ll just post on the site instead of calling Kevin so that one of the coaches can remove you from the class. Of course as always please don’t wait to cancel until 2 hours before class start unless absolutely necessary – if there are people on a waitlist, they may not get in on such short notice.
Let me know if there are any questions.
Valérie Arseneau
Mob
WUx1
Row 400m
Five rounds for max reps of:
Pushups
Pull-ups
1) 19 – 7
2) 14 – 7
3) 14 – 7
4) 14 – 5 (did not take enough rest before the round of pull ups)
5) 15 – 8
Total : 76 and 34
Gabriel
WUx1
Row 400m
WOD as Rx’d
1) 36-20 (PR for Pushups. Previous Max was 31
2) 20-16
3) 22-14
4) 20-15
5)16-12
Fun sessions this morning, had fun coaching the 6 & 7 AM’ers. Great efforts and good form all around. I like when the whole class turns into a cheering squad, makes coach happy. 🙂
WOD “Modified Lynne”
5 rounds of
Max Pushups and Max Pullups
1. 26/13
2. 26/14
3. 27/15
4. 30/12
5. 25/11
Total Pushups : 134 (ok ok toes next time)
Total Pullups : 65 (no band)
Good time 😀
Maddy
Mob
WU x 1
500m row – 1:52:6
WOD Modified Lynne
5 rounds for max reps per set
Push ups – strict, no knees, just nose / chest touching at the bottom
Pull ups – black band and lots of chalk!
Total = 111 push ups + 74 pull ups = 185
Last time was 89 + 55 = 144
31 is a PR of 8 push ups
17 is a PR of 3 pull ups
Fun WOD but weird having so much time for rest.
Valérie Arseneau
Nice!
Shane Hayes
Mobility
Wu x 1
400m run
Wod modified Lynne
5 rounds
Max Pushups
Rest
Max pullups
Rest
139 Pushups
164 Pullups
Pushups got really hard when arms tightened up and wouldn’t straighten for me.. Lol
I underestimated this one due to muscles tightening up.
Heidi at physio after really got a kick out of how tight I was. As she was trying to loosen up my shoulders…
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…
There’s been some confusion about the email from Kevin about canceling classes so just to clarify: you can remove yourself from classes the way you always did, but if it’s within two hours of class start you’ll just post on the site instead of calling Kevin so that one of the coaches can remove you from the class. Of course as always please don’t wait to cancel until 2 hours before class start unless absolutely necessary – if there are people on a waitlist, they may not get in on such short notice.
Let me know if there are any questions.
Mob
WUx1
Row 400m
Five rounds for max reps of:
Pushups
Pull-ups
1) 19 – 7
2) 14 – 7
3) 14 – 7
4) 14 – 5 (did not take enough rest before the round of pull ups)
5) 15 – 8
Total : 76 and 34
WUx1
Row 400m
WOD as Rx’d
1) 36-20 (PR for Pushups. Previous Max was 31
2) 20-16
3) 22-14
4) 20-15
5)16-12
Totals:114 and 77
Arm and shoulder killer!
Great work morning crew!
wod 144 + 105 RX
Nice work Brad!
Wux1. Row 400m
No strength
Round 1
Push ups – 17
Pull-ups – 20
2. Push ups – 15
Pull ups – 15
3. Push – 15
Pull – 12
4. Push – 15
Pull – 15
5. Push – 16
Pull – 14
-78/81
Rob Brydges
Fun sessions this morning, had fun coaching the 6 & 7 AM’ers. Great efforts and good form all around. I like when the whole class turns into a cheering squad, makes coach happy. 🙂
And thanks Norm from BC for visiting our box!
M + WU x1
400 m row
No strength
WOD – Modified Lynne – 5 rounds of push up/pull ups
1. 22 -17
2. 22 – 15
3. 20 – 17
4. 15 – 17
5. 20 – 17
total 99 + 83
(push ups from knees on mat/ ring rows)
thanks buddy where the rest of my writeing go lol
mibility x1 400m row
wod
34-23
30-20
33-24
24-19
23-19
WUx1
Row 400m
Five rounds for max reps of:
Pushups
Pull-ups (blue band)
1) 25 – 10
2) 19 – 10
3) 15 – 8
4) 21 – 8
5) 16 – 6
Total : 96 and 42
This is an awesome wod, I’m bummed to be missing it!
Hi everyone, there’s no mobility class tonight but if anyone wants to to do mobility during that time, you’re more than welcome to.
M + WU x1
400 m row 1:24:5
No strength
WOD – Modified Lynne – 5 rounds of push up/pull ups
1. 34 – 9
2. 20 – 6
3. 12 – 6
4. 21 – 7
5. 25 – 8
total 112 + 36
wux1
400m run
Five rounds for max reps of:
Pull-ups
Pushups
1. 32-10
2. 21-13
3. 18-11
4. 18-14
5. 17-15
total 106+63
total reps= 169 (did 174 last time)
PR of 2 for max Pushups
mob wux1 row 400
no strength
wod as RX
1.35-20
2.34-18
3.32-19
4.27-18
5.25-10
total 153+85=238
last time 4 push up more
29 pull up less
pr 25
Nice PR Gilles.
mobility
wu x 1
run 400 m
no strength
wod modified lynne
1rd – 33/25
2rd – 28/25
3rd – 20/21
4rd – 20/20
5th – 20/14
total: 121/105 RX’d
Nice numbers!
nice job
wod rx’d
push ups
40-26-27-29-29 (total 151 – 54 reps pr)
pull ups
15-13-15-13-12 (total 68 – last time 81 with small band)
Mobility
Wux1
WOD “modified lynne”
5 Rounds
Max Push ups Max Pull ups
1. 40/21
2. 30/14
3. 35/16
4. 35/15
5. 32/12
Total= 172/78
WU x1
Row 400 m
Wod RX
Push ups 27-22-24-19-21=113
Pull ups. 15-16-16-13-16= 76
WU x 1
2 x 400m run
WOD: 4 x 400m run: Rest 2 minutes
1:36
1:38
1:31
1:32
fast!
You decided to do this one 🙂 Good work!
Mobility
WU x 1
400m run
WOD “Modified Lynne”
5 rounds of
Max Pushups and Max Pullups
1. 26/13
2. 26/14
3. 27/15
4. 30/12
5. 25/11
Total Pushups : 134 (ok ok toes next time)
Total Pullups : 65 (no band)
Good time 😀
Mob
WU x 1
500m row – 1:52:6
WOD Modified Lynne
5 rounds for max reps per set
Push ups – strict, no knees, just nose / chest touching at the bottom
Pull ups – black band and lots of chalk!
1 – 13/10
2 – 9 / 10
3 – 4 / 12 (not enough rest between round 2 and 3)
4 – 10 / 12
5 – 11/12
Total – 47 / 56
The basics are tough! This makes the big numbers that i’ve seen posted today REALLY impressive!
Mobility
WU X 1 + 400m run
WOD “Modified Lynne”
5 rounds of Max Pushups and Max Pullups
1.) 25/7
2.) 27/7
3.) 25/9
4.) 23/7
5.) 26/8
Total Pushups: 126 (from toes)
Total Pullups: 41 (blue band)
Good class, thanks Corinna 🙂
Mob
WUx1
Row 400m
Five rounds for max reps of:
Pushups
Pull-ups
1) 20 – 5
2) 20 – 7
3) 20 – 9
4) 20 – 5
5) 20 – 3
Total : 100 and 29
Used blue band
Mob
WUx1
Row 400m
Five rounds for max reps of:
Pushups
Pull-ups
1) 30-12
2) 25-10
3) 21-11
4) 23-10
5) 21-10
Total : 120 & 53
Great work tonight Buddy!
Mob
WUx1
Row 400m
practice DU’s
Modified Lynne
Five rounds for max reps of:
Pushups
Pull-ups
1) 17-10
2) 18-11
3) 13-9
4) 16-15
5) 20-8
Total : 84 & 53
mob
WU x 1
run 400 m
wod
153 pushups
95 pullups
this is one of those great “which way to the beach?” type wods.. lol
Solid work Jeff. Your push up technique was impressive.
Mobility
WU X 1
Run 400m
WOD “Modified Lynne”
5 rounds of Max Pushups and Max Pullups(green band)
1) 21 – 16
2) 22 – 19
3) 21 – 16
4) 22 – 13
5) 13 – 9
Total : 99 and 73
400m Run
Run 400m
Row 400m
WOD rx
57/30
30/20
27/22
25/20
27/20
166/112
Awesome!!
That was my post
crazy numbers!! good job!
Crazy numbers!
Mobility
wU X 1
400m run
WOD – Modified Lynne
5 Rounds
Max rep push ups
Max rep pull ups with black band
1 23-8
2 21-5
3 21-6
4 24-5
5 20-4
Total 109-28
WUx1
Row 400m
WOD as Rx’d
1) 33-17
2) 22-15
3) 22-14
4) 21-14
5) 14-13
Totals:112 and 73. Crossfit math…I screwed up my count post WOD, ten more reps on the pull ups:)
Mobility
WU x 1
400m run
No strength
WOD “Modified Lynne” as Rx
5 rounds
Max push ups
Max pull ups
(Have 45 min to complete. Rest as needed)
1) 31 + 17
2) 20 + 14
3) 20 + 14
4) 20 + 14
5) 20 + 15
Total = 111 push ups + 74 pull ups = 185
Last time was 89 + 55 = 144
31 is a PR of 8 push ups
17 is a PR of 3 pull ups
Fun WOD but weird having so much time for rest.
Nice!
Mobility
Wu x 1
400m run
Wod modified Lynne
5 rounds
Max Pushups
Rest
Max pullups
Rest
139 Pushups
164 Pullups
Pushups got really hard when arms tightened up and wouldn’t straighten for me.. Lol
I underestimated this one due to muscles tightening up.
Heidi at physio after really got a kick out of how tight I was. As she was trying to loosen up my shoulders…
WU x 1 = 400 m row
Pull Ups: 16-13-12-11-11 = 63
Push Ups: 25-22-18-20-18 = 103
Used Med. Blue Band on Pull ups
Mobility
WUx1
400m run
WOD – “Modified Lynne” pushups Rx, ring rows instead of pull ups
Push ups – 20 – 15 – 12 – 12 – 13 = 72
Ring rows – 20 – 17 – 15 – 15 – 16 = 83
WoD with blue band
25 7
23 8
19 6
24 6
23 6
total 147