Mobility
15 Supermans
WUx1
Tortured my quads
15 supermans
WOD: “Nicole”
AMRAP 20mins
– Run 400m
– Max pullups (purple band)
Score: 7-7-7-8-5-6 + 400m run in the last 2 mins
Valerie Arseneau
15 superman + WUx2 + 15 superman
Deadlift
5x 95-100-105-110
Ran out of time for set #5
Nicole Rx : 36
7,7,5 (sliped), 6 (sliped), 5, 6
Tapped my hands and it helped a lot. I still need to work on my grip so I can stay on the bar longer as my hands are what give up first.
Valerie Arseneau
I didnt have enough cash on me this AM, but I would like to buy a small tshirt. I’ll bring cash tomorrow AM. (just in time for Hopper and Battle of the North!)
Maria
Nice work Val! It was slippery
Shane Hayes
nice work val
Maria
Mobility
15 Supermans
WUx1
15 supermans
Foam rolling/mobility
WOD: βNicoleβ Rx
AMRAP 20mins
– Run 400m
– Max pullups
Sorry for the short notice but please cancel my 8:30 class….thanks
Shane Hayes
Mobility
15 superman’s, Wu x 2, 15 superman’s
Strength : shoulder press
95/ 105/ 115/ 125/ 135 x 3 need to move head not upper body thanks Marie. Still working on strict shoulder strength since shoulder injury, seems slow to come back.
Good sharing the bar with you Gilles.
Wod: Nicole
Amrap 20 min
400m run
Max pullups
Score is the number of Pullups
Rx 140
Great work 6 amer’s
Great class Marie!
Shane Hayes
Pullups were 40-20-20-20-20-20
First round were butterfly Pullups, the rest were normal, the butterfly really tired out my shoulders that was the most consecutive ones I have done.
Hey guys lets keep spreading the word on Facebook for Kevin’s Fan Favorite nomination, him and the other top dude are very close right now!
I’m trying to get him vote in the north-east NB french demographic. Don’t be afraid to tag your non-Crossfitter friends/family in the comments, and tell them to click, like, and share!
– Tabata Push-ups (21-11-8-8-6-6-6-5 = 71)
– Tabata Squats (19-18-16-17-15-15-14-13 = 127)
– Tabata Sit-ups (10-11-10-9-9-9-9-9 = 76)
– Tabata Burpees (7-7-6-6-5-6-6-6 = 32)
* Rest 1 min between each Tabata set
Total Score = 323, Minimum Round Score = 32
Think I planned this one really well. Quite the grind. No equipment needed.
Shane Hayes
your an animal. nice work
Matt
Mobility + 15 Supermans + Wux1 + 15 Supermans (these were a lot harder than they look)
Strength – Front Squats
75×5 95×5 115×5 125×5 135×5
WOD: Nicole
AMRAP in 20 Mins
Run 400 M
Max Pull ups
Score – 48 Rx
Pull ups – 10, 10, 10, 7, 7, 4
Just to make it sound better, because it was a lot of work, 6 rounds is almost 2.5 km of running, that makes me feel I accomplished a bit more today LOL (I dont like running)
Blake
No bands! Nice work Matt!
You must have the strength for sure, and once you start kipping those numbers will probably double or more. Keep it up.
Shane Hayes
Great work Matt
Leslie
I need to cancel the 545, to stay late at work. I didn’t realize the time!
mob 15 superman wux2 15 superman
strength push press
95×5 105×5 115×5 125×5 135 x4
wod
Nicole AMRAP 20 minute
400 m run
max pull up
22-19-15-15-14 =85
18 rep PR
Maria
Nice PR Gilles!
Corinna
WOD: Nicole: RX
24-16-14-11-10-11
86 pull-ups
Last year: 78
PR: 8 reps
Really wanted to get 7 rounds of pull-ups, but I am still happy with my PR
Time for a rest day
Corinna
Great job coaching tonight Pat and thanks Rob B for the push at the end; I needed it!
Blake
Nice PR Corinna!
Maria
Nice work!
Marcel
Mobility
15 Supermans
WUx2
15 supermans
Foam rolled tight upper back.
WOD: βNicoleβ
AMRAP 20mins
– Run 400m
– Max pullups
Score: 18-13-12-11-11 = 65. Wrote 75 on board, but you know CF math…Running very slow tonight, still not pushing it with ankle.
Craig H
mob
Super wux2 super
Back Squat
140,150,160,170,185pr Last set was tough still feeling Karen
WOD Nicole
amrap 20min
run 400m
Max pullups blue band
12,12,10,9,8
51 reps
Laura K
Mob Wu x 2
Foam rolled
Wod: Nicole
400 m run & max pull ups scaled with the med yellow band
18 18 16 14 14 =80
Annie, Karen, Georgia, and Nicole…I am happy to be with all boys at work tomorrow.
This week killed me. It is so bad I am sleeping with a foam roller now.
Thanks Pat for all the fun.
Heather S
Mob
15 supeman + wu x 2 + 15 superman
Foam roll + mob
Nicole (With small blue band and 500 row for run)
Total 60 pullups
Amanda
No strength. I spent the time trying to loosen up my sore muscles! What a week!!
WOD rx’d: 56 reps.
I got humbled by the pullups cause I thought I would do better but I managed to get 5 runs in and that was my goal, so I’ll take it. π
I think my reps were: 14-11-9-11-11
Amy
Mobility
15 Supermans WU x 2 15 Supermans
No strength foam rolled
WOD NICOLE
AMRAP 20 min
400 m run
Max pull ups (green band)
10-10-8-9 = 37
I finished a 5th run @ the 20 min mark.
Cash out : Front Squats x5
140-145
I forgot my book but I just checked and I did 125 last time so 20# PR I guess :p My legs were wicked sore from Karen too so I’m pretty happy with that!
Tania
Front squat 5×80,90,100,105,110
Nicole
AMRAP 20 min
Run 400m
Mac pullups (blue band)
Score: 43
9-6-7-8-6-7
This one defeated me before I even began. Great coaching Marie No, thanks for pushing me to use the blue band and keep it challenging. Great work 6am crew!
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…
Please cancel my 6am… Didn’t sleep very good π
We also did Nicole July 16 2012
Can you please take me off of the list for the 7am class. Thanks
Mobility
15 Supermans
WUx1
Tortured my quads
15 supermans
WOD: “Nicole”
AMRAP 20mins
– Run 400m
– Max pullups (purple band)
Score: 7-7-7-8-5-6 + 400m run in the last 2 mins
15 superman + WUx2 + 15 superman
Deadlift
5x 95-100-105-110
Ran out of time for set #5
Nicole Rx : 36
7,7,5 (sliped), 6 (sliped), 5, 6
Tapped my hands and it helped a lot. I still need to work on my grip so I can stay on the bar longer as my hands are what give up first.
I didnt have enough cash on me this AM, but I would like to buy a small tshirt. I’ll bring cash tomorrow AM. (just in time for Hopper and Battle of the North!)
Nice work Val! It was slippery
nice work val
Mobility
15 Supermans
WUx1
15 supermans
Foam rolling/mobility
WOD: βNicoleβ Rx
AMRAP 20mins
– Run 400m
– Max pullups
73 pullups (12 rep PR)
19-12-10-10-11-11
Great job 6am! Shane your pullups are ridiculous!
speak for yourself! I need to developpe a death grip on the bar like yours!
Great job Maria!
Nice PR!
Thanks Maria, and nice work.
Sorry for the short notice but please cancel my 8:30 class….thanks
Mobility
15 superman’s, Wu x 2, 15 superman’s
Strength : shoulder press
95/ 105/ 115/ 125/ 135 x 3 need to move head not upper body thanks Marie. Still working on strict shoulder strength since shoulder injury, seems slow to come back.
Good sharing the bar with you Gilles.
Wod: Nicole
Amrap 20 min
400m run
Max pullups
Score is the number of Pullups
Rx 140
Great work 6 amer’s
Great class Marie!
Pullups were 40-20-20-20-20-20
First round were butterfly Pullups, the rest were normal, the butterfly really tired out my shoulders that was the most consecutive ones I have done.
Great numbers! π
Awesome Shane!!! wow!
WHAT?!?! Wow Shane. That is incredible!!!
thats crazy!! huge pull up numbers!
Beast.
WOW! Impressive!
Nice work Maria!
Beast!
This is insane, great job!
Crazy.
Thanks everybody. I love pullups…lol
Wow!! That is a crazy score!!! Keep it up Shane!!!
OI knew you would do well on it! Great job!
good job shane
Mobility
5 supermans + WUx2 + 15 supermans
Strength: Shoulder Press
5x 35, 40, 45, 50, 55
WOD: Nicole
AMRAP in 20 mins
Run 400m
Max Pullups (blue band)
Score: 65
12,12,10,7,12,12
Great job 6 am!
Well played missy!
π Great job yourself Val!
nice work Kelly, consistant
Thanks Shane, your pull-ups were crazy! Awesome job π
Mobility
15 supermanβs, Wu x 2, 15 supermanβs
Strength : Cleans X3
135-145-155-165-175-175(squat Cleans on last 175)
WOD “Nicole” as Rx’d
24-12-12-12-12-12
Total–>84
PR of 11 Pullups from July 16th 2012
Great job morning crew!
Awesome Gab!
Nice work Gabe!
Great job Kelly!
Did you decide to break off your rounds at 12 to save your arms, or it just happened like that?
The first few yes, but struggled to keep 12 towards the end.
Cool, I was thinking of trying something like that.
awesome work Gabriel
MOB
15 supermans
WUx2
15 supermans
Strength- cleans
95×5- 115×5- 120×5- 125×5- 130×5
Wod- Nicole
Rx- 60
10-10-11-8-9-9-3
Mobility
15 supermans, [email protected], 15 supermans
Strength: Push Press: 5x (35, 40, 45, 50, 55)
WOD: Nicole
Pullups: 24, 13, 14, 11, 8, 8 = 78…..with green band
Thanks for sharing the bar Chantal!! Thanks for the great coaching Marie π
Nice work Alaina!
Way to go
way to go Alaina
Good job! I’d say it’s time to change bands.
ooops, that should say WUX2…..
Mobility
15 supermans, WU x 2, 15 supermans
Strength : Shoulder Press
5 x 35-40-45-50-55(3 sooo close!)
WOD “Nicole” (not a fan)
20 min AMRAP
– 400m run
– Max Pullups (pink band)
16, 16, 10, 13, 10, 8 = 73
Merci Marie pour tous les bons conseils et l’encouragement aujourd’hui π
It was fun working out with you today Alaina !!!
Pool time now… π
OMG noooo it was 4 shoulder press at 55 !!! Big difference π
Mobility
15 Supermans + WUx2 + 15 Supermans
Strength: Front Squat x 5
95-115-125-135-150
WOD: Nicole
AMRAP in 20 mins
Run 400m
Max Pullups (green band)
Score: 54
14,12,9,11,8 finished with 400m run.
800m run
Thank you for coaching Marie-Noelle.
Mob.
15 Supermans, WUP x 2, 15 Supermans
Strength: Backsquat
5 x 50 (ran out of time)
WOD: Nicole
AMRAP in 20 min.:
400m RUN
Max Pullups
(with red band) 13, 12, 8, 13, 8 = 54 with 400 m run at the end.
Had to stop and tape my hands – should have done this first
Marie – wonderful coach – thank you for all the imput, support, and advice
Hey guys lets keep spreading the word on Facebook for Kevin’s Fan Favorite nomination, him and the other top dude are very close right now!
I’m trying to get him vote in the north-east NB french demographic. Don’t be afraid to tag your non-Crossfitter friends/family in the comments, and tell them to click, like, and share!
If I can get an elderly couple from the GaspΓ©sie area in Qc to vote for him, so can you! π
Mobility
5 supermans + WUx2 + 15 supermans
Strength: Shoulder Press (with bar)
15-20-25-30-40 <–Happy, considering my pre-injury PR was #50….I'll be back there again soon. π
WOD: Nicole
AMRAP in 20 mins
Run 400m
Max Pull-ups (black band)
Score: 67
13, 15, 16, 12, 11
Thanks for the coaching, Marie!!
@Home (12pm)
Mob +WU
WOD: Tabata “My Body Is Ready”
– Tabata Push-ups (21-11-8-8-6-6-6-5 = 71)
– Tabata Squats (19-18-16-17-15-15-14-13 = 127)
– Tabata Sit-ups (10-11-10-9-9-9-9-9 = 76)
– Tabata Burpees (7-7-6-6-5-6-6-6 = 32)
* Rest 1 min between each Tabata set
Total Score = 323, Minimum Round Score = 32
Think I planned this one really well. Quite the grind. No equipment needed.
your an animal. nice work
Mobility + 15 Supermans + Wux1 + 15 Supermans (these were a lot harder than they look)
Strength – Front Squats
75×5 95×5 115×5 125×5 135×5
WOD: Nicole
AMRAP in 20 Mins
Run 400 M
Max Pull ups
Score – 48 Rx
Pull ups – 10, 10, 10, 7, 7, 4
Just to make it sound better, because it was a lot of work, 6 rounds is almost 2.5 km of running, that makes me feel I accomplished a bit more today LOL (I dont like running)
No bands! Nice work Matt!
You must have the strength for sure, and once you start kipping those numbers will probably double or more. Keep it up.
Great work Matt
I need to cancel the 545, to stay late at work. I didn’t realize the time!
No problem π
15 super-mans. Wux2 15 super-mans
No strength. Foam roll
WOD. Nicole
Run 400 m
Max pull-ups
-25-20-10-15-15-17
Total 102
Rob Brydges
Nice work, Rob.
Nice work Rob.
Awesome job Rob!
Wow! Sweet score Rob, did you butterfly them all?
No. Just the first 12-15
Awesome – how were the legs running? π
15 superman wu x 2 15 superman
Foam roll
Wod: Nicole
85 RX’d
mob 15 superman wux2 15 superman
strength push press
95×5 105×5 115×5 125×5 135 x4
wod
Nicole AMRAP 20 minute
400 m run
max pull up
22-19-15-15-14 =85
18 rep PR
Nice PR Gilles!
WOD: Nicole: RX
24-16-14-11-10-11
86 pull-ups
Last year: 78
PR: 8 reps
Really wanted to get 7 rounds of pull-ups, but I am still happy with my PR
Time for a rest day
Great job coaching tonight Pat and thanks Rob B for the push at the end; I needed it!
Nice PR Corinna!
Nice work!
Mobility
15 Supermans
WUx2
15 supermans
Foam rolled tight upper back.
WOD: βNicoleβ
AMRAP 20mins
– Run 400m
– Max pullups
Score: 18-13-12-11-11 = 65. Wrote 75 on board, but you know CF math…Running very slow tonight, still not pushing it with ankle.
mob
Super wux2 super
Back Squat
140,150,160,170,185pr Last set was tough still feeling Karen
WOD Nicole
amrap 20min
run 400m
Max pullups blue band
12,12,10,9,8
51 reps
Mob Wu x 2
Foam rolled
Wod: Nicole
400 m run & max pull ups scaled with the med yellow band
18 18 16 14 14 =80
Annie, Karen, Georgia, and Nicole…I am happy to be with all boys at work tomorrow.
This week killed me. It is so bad I am sleeping with a foam roller now.
Thanks Pat for all the fun.
Mob
15 supeman + wu x 2 + 15 superman
Foam roll + mob
Nicole (With small blue band and 500 row for run)
Total 60 pullups
No strength. I spent the time trying to loosen up my sore muscles! What a week!!
WOD rx’d: 56 reps.
I got humbled by the pullups cause I thought I would do better but I managed to get 5 runs in and that was my goal, so I’ll take it. π
I think my reps were: 14-11-9-11-11
Mobility
15 Supermans WU x 2 15 Supermans
No strength foam rolled
WOD NICOLE
AMRAP 20 min
400 m run
Max pull ups (green band)
10-10-8-9 = 37
I finished a 5th run @ the 20 min mark.
Mobility + 15 supermans + Wux2
Strength : Front Squats x5
115-125-135 (no time)
WOD rx :
15-8-9-8-7-4 = 51
Cash out : Front Squats x5
140-145
I forgot my book but I just checked and I did 125 last time so 20# PR I guess :p My legs were wicked sore from Karen too so I’m pretty happy with that!
Front squat 5×80,90,100,105,110
Nicole
AMRAP 20 min
Run 400m
Mac pullups (blue band)
Score: 43
9-6-7-8-6-7
This one defeated me before I even began. Great coaching Marie No, thanks for pushing me to use the blue band and keep it challenging. Great work 6am crew!