63 thoughts on “Newsletter day!”

  1. I’ll be the first to do fifty burpees! Thought I had the alarm clock for 5:15 a.m. , but it went off at 6:15 a.m. My first no show had to happen the day after the changes!

    1. Hee Hee πŸ™‚ Sorry Corinna but this made me laugh. I’m just glad you didn’t show up late πŸ˜€

  2. Love this photo!
    CW x 2
    OHS (5s) 15-25-35-45(only did 2) 45 (only did 2)

    WOD time – 10:12
    Excited to try this one again…once my belly isn’t full of Christmas delight.

  3. Great newsletter…great smile, Steve πŸ˜€

    CFWU x2

    Strength: Push Jerks
    Not a good day for Push Jerks. I think I’m finally hitting some walls with my 1 rep max’s. I’d rather still be getting PR’s every time I attempt them. πŸ™‚
    60-70-80-95-105(f)-100(f)-95

    WOD:
    5 rounds of:
    -15 burpees
    -50 DU’s

    T = 14:15

    This was much harder than it looks. And I didn’t enjoy it…need to work on burpees.

    Sorry we missed you this morning, Corinna!

  4. Has anyone tried this with two eggs instead of one?

    Paleo Banana Pancakes:
    2 ripe bananas
    1 egg
    1 heaping tbsp of Almond butter

    1. When I make these, I use only 1 banana and 1 egg (plus the almond butter); so it would make sense that you would use 2 eggs with 2 bananas (I also add about a Tbsp of ground flax seed to mine). There are quite a few variations out there.
      I also often substitute the banana for a couple of heaping tbsp’s of pure Pumpkin! Yum

      1. That seems like it would make more sense, just one banana. I’ll try that next time, thanks. It would work better anyway because I’m the only one eating them and that would make less.

  5. WU x2
    Overhead Squats x1
    60 70 80 90 105(PR)

    Wod – 11:29
    Surprisingly not as bad as I was expecting! and on a random happy note..I’m having a great day! Hope you all are too πŸ™‚

  6. Please cancel my 5h30 class. I’m feeling horrible! I’m sad to miss that one, look like a lot of fun!

  7. CFWU x 2

    Strength – Front Squat x 3
    135-155-175-195-205

    WOD – 5 Rounds
    15 Burpees
    50 Double Unders

    Time: 19:19

    1 min plank

  8. wu x 2

    clean – 5’s
    65-75-80-95-105 (max is 125#)

    3 rounds of:
    15 burpees
    50 double unders

    17:22
    intense! proud of myself for doing all those double unders! πŸ™‚

  9. WU x 2
    Strength: OHS x 3
    35-45-55-65-70-75

    WOD: 5 Rounds
    15 burpees
    50 double unders

    Time: 10:21

    50 burpees for no show!

    Good job 4:15 p.m. crew!

  10. Cfwu x 2
    Strenght
    Shoulder press 5’s
    115-125-135-140-145(f)
    Wod
    5 rounds
    15 burpees
    150 singles

    18:21

  11. CFWU x 2

    Squats
    3×95 3×135 3×185 3×205 3×225

    WOD: 5 rounds of
    15 Burpees
    150 Singles

    Time: 16:28

  12. WU X 2
    Strength:
    Deadlift 1’s
    150-155-160-165-170

    WOD (3 Rounds)
    15 Burpees
    150 Singles
    15:20

  13. WUX2
    Strength: Front Squat (X 3)
    75 – 85 – 95 – 100 successful; but then repeated 95# for a few more reps to work on keeping knees out.

    WOD: 5 Round
    15 Burpees
    150 Single Skips

    TIME –> 15:41

  14. you should have athlete profiles kev! im trying to remember who a few of the names are.

    anyways, i love crossfit. just wanted to say. (:

  15. WUx2

    Shoulder Press x3
    85-95-105-115-130, 150×1(PR)

    WOD: 5rnds (scaled)
    – 15 burpees
    – 20 doubles
    – 90 singles

    Good job everyone! Happy new year!

  16. WU x 2
    Strength: Shoulder Press 5’s: 100-110-120-135-155

    WOD: 7:32

    Very happy with strength and WOD today. Glad to be back at it with the best crossfit crew out there! Will hurt tomorrow but feels great!

  17. WUx2

    Reached my goal of 15 straight Kipping Pullups, 2 days late.

    Strength – front Squats X5
    135-145-155-165-175

    WOD: 5 rounds of
    15 Burpees
    150 Singles

    Time:–> 12:46

    Great job Hannah!

  18. CFWU x 2
    Back squat 5’s
    145-165-185-205-235
    WOD : 14:22
    Wow I’m super good at burpees πŸ˜€

  19. WU X 2
    Strength: Back Squat 3’s
    75–85–95–100-95 Need to work on form as knees keep moving inward

    WOD: 5 Round
    15 Burpees
    150 Single Skips

    time = 17:05(i think)

  20. Warm Up x2

    Back Squat x5
    75-85-95-105-115

    WOD: 5 rounhds of
    15 Burpees
    50 Double Unders

    Time: 14:38

  21. WUx2
    cleans
    95×3 135×3 145×3 155×3 back to 135 to work on form. Thanks for the coaching Sonia.
    wod
    12:03

  22. WU X 2
    cleans 45 x 3, 45 x 3, 55 X 3, 55 x 3, 55 x 3
    3 rounds: 15 burpees, 100 singles

    Thanks for coaching Joanna & encouragement, Gabriel.

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