“Michael”
Three rounds for time of:
Run 800 meters
50 Good mornings
50 Sit-ups
Compare to Oct.26
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I have to cancel for tonight. I was scheduled for a 5:30 class.
may I have it?
Yours
As usual, good job on the newsletter! Always fun to read that in the morning before going to work!
great news letter!
Push Press 1-1-1-1-1
65-95-115-125-140f-140f
“Michael”
19:58 (not a PR)
Hi Kevin,
I am scheduled for 6:30, but I will take a 5:30 if there is a cancellation.
Marlene and I would like spots tonight if any become available
WUx2
Strength: Press 1-1-1-1-1-1
55-75-95-115-135-140(PR)
WOD: “Michael”
3 rounds
– 800m run
– 50 good-mornings (35# bar)
– 50 sit-ups
Time: 28:19
Good job guys, and good luck for the rest of you today!
The video is awesome. You guys are machines and we are very proud to have you beside us.
I would like a spot at 6:30 instead of 4:15 if there’s a cancellation!
Good job on the newsletter!
Screwed up my results post, shouldve been 75-95-115-125-135-140 for the press.
Havent checked the video yet, but I’ll take Sonya’s word for it and already assume its a faceful of awesome!
Awesome video. Wish I could see these things without getting tears in my eyes. So proud of you and Sonia. Great newsletter also.
Hey Kevin cancel me for tonight please I am getting sick, getting through the school day will be a stretch
F#@k
Geez, I’m all choked up watching the video. Both of you, I’ve never seen your double unders look better. They were like butta! And your lifts were so smooth. Also like butta! I’m so proud of you two. Thanks for the videos and pictures Joanna!
Awesome newsletter. So proud of you Trace! You’re so strong!
π
Thanks Jane!
Great video. π You guys rocked Calgary!
Super newsletter too. Tracy…you are amazing and are in kick butt shape. Speaking of butts…you have the best crossfit butt in the world.
..yah I said it!
WU x2
Strength – Cleans x5
65-70-75-80-85(PR for reps)
Michael (What a jerk!)
3 Rounds
800m Run
50 Good Mornings
50 Situps
Time – 27:11
I’ll take you word for that Michael guy Jo.
Hey Kevin, I need to cancel my 530 tonight…see you tomorrow. Thanks
Hey Kevin,
May I have Angela’s 5:30 session?
Done
Hi Kevin, I asked earlier to change my 4:15 for 6:30, but finally I’ll be going at 3:15! Sorry for the changes!
Sorry that was my post!!
She meant sorry for being a woman and changing her mind as often as I change my underwear.
I hope you meant she changes her mind often…
π
Kinda reminded me that it’s Wednesday. Time to change those. π
CFWU x 2
Strength – Press
3-3-1-2-2
95-105-115-110-110
Not a great strength day…
WOD – “Michael”
3 Rounds of
800m Run
50 Good Mornings 45#
50 Situps
Time: 26:43
If another 5:30 comes up at the last minute call me.
CFWU x 2
strength – shoulder press 3’s
105-135-145(PR)-155(PR)
WOD – 23:56
Good job 3:15 crew
Jane & Guy, Congrats on joing the Lab world. How is she doing? and how are you two doing?
Yay for Muffin! Or as my Mom called her, Mega Muffin. She’s doing really well and she fits right in. We were meant to be together! π
Just got home, not able to make the 6:30 class Kevin. Sorry for the late notice.
CFWU x2 (with chin over bar for pull ups)
Front Squat! x1
45(5)-95-110-120-135-145 (PR by 20#! and think i had a bit more in me)
Michael: 3 rounds of
800m run
50 good ams (35#)
50 sit ups
21:55
think this was my first time doing Michael with weight. was aiming for sub 20 but i’m still happy.
Andy and Jane really dug deep and came out on top – awesome push at the end by ALL 4:15ers!!
CFWU x 2
Shoulder Press
3-3-3-3-3
95-115-125-135-145
“Michel”
3 rounds of
800m run
30 good morning
50 sit ups
time: 29:04
That was a good one.
I used 45 for the bon matin.
WU x 2
Front Squat 5RM (Focusing on form as I MUST improve.)
45-55-65-70-70
“Michael” @ 35# – 29:09 π
Phewph! Awesome work everyone! Krista, you’re fast!
Good race with hubby.
Back Squat 1RM –> 135-185-225-255-275-285-305(failed)
WOD –> Micheal –> 20:36 (Old PR 20:10)
Still very pissed at my running!
I sucked at it today!
Oh and great job Gillyon!!
You were so fast on the runs, that was crazy!
You were around 150m ahead of me on the second run and you finish with at least 300m ahead of me on the last run!!!!
CRAZY!
Thanks Pierre! I paced myself off of you on the first one. Sorry about the good mornings…I might have miscounted..if I did, I did 3 extras on the last round.
Style points… 2 out of 10
Speed… 9 out of 10
oh no…was it that bad?
CW x 2
OHS (3s) 15-20-25-35-45(only 1)
WOD: Micheal with 35lbs
Time: 18:50 PR by 3:40
Great finish Beth! π I would like a rematch at the shot putt though.
Gillyon, what are you eating these days??? That’s CRAZY fast.
I thought Johan’s time was fast, but wow awesome work Gil!
Something as important as third grade shot put placements can never be done again. You’ll just have to suck it up and accept that I beat you (even though you won first place in every event in every grade from K-12 except for that event…well, that’s not the point:)
Thanks for the encouragement last night…it pulled me through! You can still run like a cheetah!
Push Press – 5RM
65-85-105-125-145 (PR for reps)
“Michael” (45#):
24:56 (PR)
In October I did this in 26:23 and that was with a broomstick. π
Great job Jeff!
After having to cancel tonight, then reading the inspiring newsletter and watching the awesome video, I decided to get my CrossFit butt in gear and do something.
Run 1.3km twice with a 2 min rest in between.
#1 7:17 min
#2 6:50 min
Practiced DUs which is my goal for the end of June. Thank you for the encouragement Sonia, Kevin and Joanna. You guys pushed me to do it!
yay!! Nice work!
Glad you got something done tonight! Great job!
Overhead Squats * 3
Still working on getting the form right.
Bo/ 20/ 20/ 35/ 35/
WOD ” Michael ” 30 min.limit
29:34
Thanks Greg and Owen for the help and encouragement that allowed me to finish under time.
Great push until the end Gerry, you left it all on the mat.
Hey Gillyon, I am sorry about that! I felt bad afterwards to tell you that!
I am a bit competitive…. just once in a while!! π
You probably did the right amount of GM and I did more than I was supposed to! π
π np
I have been known to be a bit competitive too…hence me rolling my ankle.
CFWU x 2
Strength x 5 – Deadlift
175-195-215-235-255 PR for Reps
WOD β βMichaelβ
3 Rounds of
800m Run
50 Good Mornings 45#
50 Situps
Time: 26:15
Really liked this workout! π
Kevin and Sonia watching the video was inspiring, wished I could’ve been there to cheer you on. You guys are both awesome competitors.
Great job on the newsletter again and great article Joanna!
Thanks Marcel!
warm up x2
Backsquat 1-1-1-1-1
175-195-225-255-275(pr)
WOD- Michael
Time: 27:49
Kevin and Sonia you guys did awesome π
nice PR!
I finally had to time to watch the video!!!
Great job guys over there! You have to be proud of what you did!
Congrats Sonia & Kevin!
Warm up times 2
Strength Push Press 5s
55-60-65-70-75-80 (PR for reps)
WOD Michael
800 runs
50 good mornings (35#)
50 situps
Time: 25:31
This was my first time doing this one and using weight to do the good mornings – I liked it, but it was tough.
Great push to get this workout done guys and gals π
Loved your article in this month’s newsletter Tracy π
Oh and I practiced my double unders too… I’m determined to get this one off my goat list… Yes, there’s a list lol
WU x 2
Front squat 3’s: 55-60-65-70, 75×1
WOD: Michael
3 rounds of:
800m run
50 good mornings (15#)
50 situps
Time: 26:29
WU x 2
Push Press
5-5-5-4-4
65-95-115-125-135(PR)
WOD: Michael
3 rounds of:
800M Run
50 Good Mornings (45#)
50 Situps
Time: 27:25
CFWU x2
Strength: Push Press x3
70-75-80-85-90
WOD: Michael
3 Rounds of:
800m Run
50 Good Mornings (10#)
50 Situps
Time: 26:50
The good mornings were a little light, so I’m going to have to up the weight next time. First time I did this one and am really glad for my time, with all those runs I was afraid I wouldn’t finish. π
WU x2
Strength: Push Press x3 max 115
“Michael” with 45# GM
19:48
Punishment run x2 = 800m with a 20lb medicine ball.
Yeah I earned it. Rough day to do it though considering all the running in the WOD. Oh well! 3-2-1 Go.
WU x 2
Strength = Shoulder Press x 1
Was running out of time so I lifted 130(my old PR), Got a new PR with 135 and then failed on 140. Then had to haul ass to get ready for The Micheal!
WOD: The Micheal
3 Rounds of:
800m Run
50 Good Mornings (35#)
50 Situps
Time: 26:28
Somebody stick a fork in me, I’m done.
Great work 6:30 crew! Way to push at the end!
CFWU x 2 (RR 10×2, s/u 15×2)
Strength Push Press 5’s
45-65-75-85-105
WOD Miguel
3 rds:
800m run
50 bon matins (45#)
50 sit ups (50 unanchored, the rest anchored)
————————–
30.52
Thanks for the push everyone… “Bart, Im hurting”
thats awesome andy!!! i remember back in the day when even a crunch was a near death experience – you rocked this one! keep up all the hard work!