Newsletter and Video!

June Newsletter!


Three rounds for time of:
Run 800 meters
50 Good mornings
50 Sit-ups

Compare to Oct.26


69 thoughts on “Newsletter and Video!”

  1. As usual, good job on the newsletter! Always fun to read that in the morning before going to work!

  2. great news letter!

    Push Press 1-1-1-1-1

    19:58 (not a PR)

  3. Hi Kevin,

    I am scheduled for 6:30, but I will take a 5:30 if there is a cancellation.

  4. WUx2

    Strength: Press 1-1-1-1-1-1

    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!

  5. The video is awesome. You guys are machines and we are very proud to have you beside us.

  6. 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!

  7. Heather (Mum)

    Awesome video. Wish I could see these things without getting tears in my eyes. So proud of you and Sonia. Great newsletter also.

  8. Hey Kevin cancel me for tonight please I am getting sick, getting through the school day will be a stretch

  9. 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!


  10. Great video. πŸ™‚ 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!

  11. 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

  12. 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!

    1. She meant sorry for being a woman and changing her mind as often as I change my underwear.

  13. CFWU x 2

    Strength – Press
    Not a great strength day…

    WOD – “Michael”
    3 Rounds of
    800m Run
    50 Good Mornings 45#
    50 Situps

    Time: 26:43

  14. CFWU x 2
    strength – shoulder press 3’s
    WOD – 23:56
    Good job 3:15 crew

  15. Heather (Mum)

    Jane & Guy, Congrats on joing the Lab world. How is she doing? and how are you two doing?

    1. 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! πŸ˜€

  16. 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

    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!!

  17. CFWU x 2
    Shoulder Press


    3 rounds of

    800m run
    30 good morning
    50 sit ups

    time: 29:04

    That was a good one.

  18. WU x 2

    Front Squat 5RM (Focusing on form as I MUST improve.)

    “Michael” @ 35# – 29:09 πŸ˜€

    Phewph! Awesome work everyone! Krista, you’re fast!

  19. 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!

    1. 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!!!!


      1. 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.

  20. 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! πŸ™‚ I would like a rematch at the shot putt though.

    1. 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!

  21. 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. πŸ™‚

  22. 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!

  23. Overhead Squats * 3
    Still working on getting the form right.
    Bo/ 20/ 20/ 35/ 35/

    WOD ” Michael ” 30 min.limit


    Thanks Greg and Owen for the help and encouragement that allowed me to finish under time.

  24. Gillyon :
    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.

    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!! πŸ˜‰

    You probably did the right amount of GM and I did more than I was supposed to! πŸ˜‰

    1. πŸ™‚ np
      I have been known to be a bit competitive too…hence me rolling my ankle.

  25. CFWU x 2

    Strength x 5 – Deadlift

    175-195-215-235-255 PR for Reps

    WOD – β€œMichael”
    3 Rounds of
    800m Run
    50 Good Mornings 45#
    50 Situps

    Time: 26:15

    Really liked this workout! πŸ™‚

    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!

  26. warm up x2

    Backsquat 1-1-1-1-1

    WOD- Michael

    Time: 27:49

    Kevin and Sonia you guys did awesome πŸ™‚

  27. 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!

  28. 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 πŸ™‚

    Loved your article in this month’s newsletter Tracy πŸ™‚

    1. 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

  29. 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

  30. WU x 2

    Push Press

    WOD: Michael
    3 rounds of:
    800M Run
    50 Good Mornings (45#)
    50 Situps

    Time: 27:25

  31. CFWU x2
    Strength: Push Press x3

    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. πŸ™‚

  32. 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!

  33. CFWU x 2 (RR 10×2, s/u 15×2)

    Strength Push Press 5’s


    WOD Miguel
    3 rds:
    800m run
    50 bon matins (45#)
    50 sit ups (50 unanchored, the rest anchored)

    Thanks for the push everyone… “Bart, Im hurting”

    1. 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!

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