Thank you Joanna for not letting me stop during the workout, appreciated the push.
Cathy
Kevin, I would love a 4:15 if one comes available … thanks
Kevin
There is a spot available. Call me if you can make it.
Ed K
Wu
Clean 10-10-10-10
115-125-135-155
WOD
21-15-9
Burpees
KB swings 53#
3:38 Pr from 4 something
krista
CFWU x2 – working on some goats so taking a bit longer
Goal practice: HSPU – green on top, yellow bottom – 7 and 5 straight!
Press x3: 45(5)-55-65-70(match 3RM)-75(f)
WOD: 21-15-9 burpees and KBS (35#)
4:37
nice to meet you Alex!
Pierre
Hey guys,
Since the PaleoKits were gone withing 15 minutes the last time, I decided to place another order. I just got it today, so I have (20) kits for sale. And I have another batch coming at the beginning of November.
If you want any place shoot me an email at pierreboivin83(a)hotmail.com
Pierre
I forgot to tell that I have only the small Original Paleokits and I sell them for $4.50 each.
Sonia
Strength – Deadlift (deload)
wu with 95 and 135 x 10
5×145, 5×160, 5×170
21-15-9
Burpees
KBS (35lb)
Time: 3:16
…. and the delayed Fran cough!!!!
Ed king
3:16?! Holy shit
MC
Nice Sonia!!
Gabrielle
That’s a crazy fast time Sonia! Awesome 🙂
Patrick
wtf??
Kerri
hi, sorry I forgot to do this last night. I’m still sick at home. Can’t make my 530. Beth can’t either because of her back. She is planning on coming back Monday if everything goes well. Thanks
Johan
bahaha :)… he’ll get you in your weakest and most vulnerable moments.
Heidi
Great photo Johan. The caption is spot on.
Gabrielle
Warm up times 3
Strength Back Squat 3s
45×5, 95-105-115-120-130
WOD 21-15-9
burpees
KBS (35#)
Time: 5:30 It may be a little while before burpees start to feel ok again… Great to do them in small doses though!
Your KBS looked awesome Amanda!! Good job on the workout everyone 🙂
Steph F.
Kevin, please cancel my 6:30, I took a 5:30. Thanks
Corinna
Sonia :Strength – Deadlift (deload)wu with 95 and 135 x 105×145, 5×160, 5×170
21-15-9BurpeesKBS (35lb)
Time: 3:16
…. and the delayed Fran cough!!!!
Great job Sonia!
Chantal L
Kevin, I am so sorry for canceling this late, but I forgot this morning when I registered that I was going to see your play, and I have just realized this… I won’t have time to CF, eat and shower before the play… please cancel my 5:30… (It’s for a good cause??? LOL)
Amanda
Well I think you should definitely be excused 🙂
Gabriel
Yip, a great one indeed.
Corinna
WU x 2
Strength: Front Squat x 1
120-130-140-150-155-160 (PR)
WOD: 21-15-9
Burpees
KBS (35#)
Time: 5:01
Pierre
If you guys want any PaleoKits, I left them at the gym, so pick up what you want and put the money in the box!
There is no change in the box, so please have the exact change….$4.50/each.
Andy
CFWU x 2 (RRs 10s x 2)
Strength 5’s Deadlift
45-95-95-145-145-145
WOD 21-15-9
Burpees
KBS ( 35# russian or 3/4 up)
—————
5:09
kept it light due to neck injury. Did 6:56 w/ one pood in July 09
Pierre
Went light with some 5rep OHS –> 35-45-65-75
WOD with 53# KB –> 4:37
FInally, I did some KBS with my 2 hands. It’s probably been 3 months since I did that!
It felt good and I had no pain in the wrist.
Gabrielle
Yay for recovery!!!
Gillyon
CW x 3 (slowest most painful warmup in years…soooooooo sore)
Front Squat 5s 45-65-70-75-85
WOD 21-15-9
Burpees
KBS @ 35lbs
Time: 3:48
Great job 4:15 class. 🙂
Heidi
3:48…seriously??? It is really quite disgusting Gillyon that you leave us and then have the nerve to come back kill this WOD 🙂 Nice to see you’re back girl!
Gillyon
Thanks Heidi! Excited to workout with you again. I have noticed that you have been killing WODs lately..great work!
Tracy S.
WU X3
Deadlifts: (3’s) 125-135-145-155-165(X2)F
WOD: 21-15-9
Burpees
KBS (25#)
Time: 6:25
Pierre A.
WU x 3
Strength: Deadlifts 3’s
265-290-310-355-400
WOD: 21-15-9 reps of
burpees
KBS @ 53lbs.
Time: 2:53
52 second L-sit (goal is 1:00 by Christmas)
Ed king
You are fucked. Haha
Heidi
WU x 3
Deadlifts x 3 reps.
100-120-140-160-175
WOD: 21-15-9
Burpees
KBS (35#)
Time: 5:05
Great race at the end Corinna.
As I look through my journal, today it has been exactly 1 year since my first Cross Fit work out, so bear with me, as I take a few moments to reflect on where I was when I started and where I am today. Marcel had joined about 1 month previous to me, and it wasn’t long before I realized that I was missing out on gym experience that I could really get into. I didn’t really have any big weight loss goals when I started, I just new I needed to get back into a fitness routine & wanted to tone up a bit. If I was able to lose 10 lbs, that would be a nice bonus. Let’s face it girls, when you reach those magical 40+ years, things start to go a little soft. Yikes! At the risk of sounding vein, I must say that I am really proud that I have been able to get rid of those soft spots in this last year & have dropped 8 pounds. That’s all Cross Fit, as I have not really changed my eating habits (current Paleo Challenge aside). If someone had told me 1 year ago that I would be rising at the ungodly hour of 5:25 a.m. four days a week to go the gym for 6 a.m., I would have laughed out loud. If someone had told me 2 months ago that I would be participating in the Paleo Challenge, I would have laughed even louder. When I look at the dead lifts I did today, completing 3 reps. at 175#, and compare that to 1 year ago where I did 3 reps. at 75#, now that’s progress. So I just wanted to say thanks to Kevin for pushing me this past year. Even when I whine, I’m grateful for the hard work you put us through, because it is worth it. I’ve never had so much fun at a gym before. That is no small part due to all the great folks I have met and work out with, so thanks to all of you as well. Here’s to another great year ahead.
Amanda
Congrats on a great year of CrossFit, Heidi! See you in the morning! 🙂
Patrick
right on! congrats on your first year anniversary
Gillyon
Great message, Heidi. We have gotten so strong and LOOK AMAZING! Congrats!
CFWU x 3
Worked on HSPU. Trying to keep my core strong and straight. I got my hands alot closer to the wall also now just got to get used to it.
WOD as Rx’d 3:57
Congrats Heidi. 😀
Clean 5-5-5-5-5
95-115-125-135-155
WOD with 53# KB: 4:29
CFWU x 3
Strength: Front Squats
1x 60-70-80-90-100-110
WOD:
21-15-9
– Burpees
– Kettlebell Swings (35#)
T = 6:43 (I think…book is in the car again)
Thank you Joanna for not letting me stop during the workout, appreciated the push.
Kevin, I would love a 4:15 if one comes available … thanks
There is a spot available. Call me if you can make it.
Wu
Clean 10-10-10-10
115-125-135-155
WOD
21-15-9
Burpees
KB swings 53#
3:38 Pr from 4 something
CFWU x2 – working on some goats so taking a bit longer
Goal practice: HSPU – green on top, yellow bottom – 7 and 5 straight!
Press x3: 45(5)-55-65-70(match 3RM)-75(f)
WOD: 21-15-9 burpees and KBS (35#)
4:37
nice to meet you Alex!
Hey guys,
Since the PaleoKits were gone withing 15 minutes the last time, I decided to place another order. I just got it today, so I have (20) kits for sale. And I have another batch coming at the beginning of November.
If you want any place shoot me an email at pierreboivin83(a)hotmail.com
I forgot to tell that I have only the small Original Paleokits and I sell them for $4.50 each.
Strength – Deadlift (deload)
wu with 95 and 135 x 10
5×145, 5×160, 5×170
21-15-9
Burpees
KBS (35lb)
Time: 3:16
…. and the delayed Fran cough!!!!
3:16?! Holy shit
Nice Sonia!!
That’s a crazy fast time Sonia! Awesome 🙂
wtf??
hi, sorry I forgot to do this last night. I’m still sick at home. Can’t make my 530. Beth can’t either because of her back. She is planning on coming back Monday if everything goes well. Thanks
bahaha :)… he’ll get you in your weakest and most vulnerable moments.
Great photo Johan. The caption is spot on.
Warm up times 3
Strength Back Squat 3s
45×5, 95-105-115-120-130
WOD 21-15-9
burpees
KBS (35#)
Time: 5:30 It may be a little while before burpees start to feel ok again… Great to do them in small doses though!
Your KBS looked awesome Amanda!! Good job on the workout everyone 🙂
Kevin, please cancel my 6:30, I took a 5:30. Thanks
Great job Sonia!
Kevin, I am so sorry for canceling this late, but I forgot this morning when I registered that I was going to see your play, and I have just realized this… I won’t have time to CF, eat and shower before the play… please cancel my 5:30… (It’s for a good cause??? LOL)
Well I think you should definitely be excused 🙂
Yip, a great one indeed.
WU x 2
Strength: Front Squat x 1
120-130-140-150-155-160 (PR)
WOD: 21-15-9
Burpees
KBS (35#)
Time: 5:01
If you guys want any PaleoKits, I left them at the gym, so pick up what you want and put the money in the box!
There is no change in the box, so please have the exact change….$4.50/each.
CFWU x 2 (RRs 10s x 2)
Strength 5’s Deadlift
45-95-95-145-145-145
WOD 21-15-9
Burpees
KBS ( 35# russian or 3/4 up)
—————
5:09
kept it light due to neck injury. Did 6:56 w/ one pood in July 09
Went light with some 5rep OHS –> 35-45-65-75
WOD with 53# KB –> 4:37
FInally, I did some KBS with my 2 hands. It’s probably been 3 months since I did that!
It felt good and I had no pain in the wrist.
Yay for recovery!!!
CW x 3 (slowest most painful warmup in years…soooooooo sore)
Front Squat 5s 45-65-70-75-85
WOD 21-15-9
Burpees
KBS @ 35lbs
Time: 3:48
Great job 4:15 class. 🙂
3:48…seriously??? It is really quite disgusting Gillyon that you leave us and then have the nerve to come back kill this WOD 🙂 Nice to see you’re back girl!
Thanks Heidi! Excited to workout with you again. I have noticed that you have been killing WODs lately..great work!
WU X3
Deadlifts: (3’s) 125-135-145-155-165(X2)F
WOD: 21-15-9
Burpees
KBS (25#)
Time: 6:25
WU x 3
Strength: Deadlifts 3’s
265-290-310-355-400
WOD: 21-15-9 reps of
burpees
KBS @ 53lbs.
Time: 2:53
52 second L-sit (goal is 1:00 by Christmas)
You are fucked. Haha
WU x 3
Deadlifts x 3 reps.
100-120-140-160-175
WOD: 21-15-9
Burpees
KBS (35#)
Time: 5:05
Great race at the end Corinna.
As I look through my journal, today it has been exactly 1 year since my first Cross Fit work out, so bear with me, as I take a few moments to reflect on where I was when I started and where I am today. Marcel had joined about 1 month previous to me, and it wasn’t long before I realized that I was missing out on gym experience that I could really get into. I didn’t really have any big weight loss goals when I started, I just new I needed to get back into a fitness routine & wanted to tone up a bit. If I was able to lose 10 lbs, that would be a nice bonus. Let’s face it girls, when you reach those magical 40+ years, things start to go a little soft. Yikes! At the risk of sounding vein, I must say that I am really proud that I have been able to get rid of those soft spots in this last year & have dropped 8 pounds. That’s all Cross Fit, as I have not really changed my eating habits (current Paleo Challenge aside). If someone had told me 1 year ago that I would be rising at the ungodly hour of 5:25 a.m. four days a week to go the gym for 6 a.m., I would have laughed out loud. If someone had told me 2 months ago that I would be participating in the Paleo Challenge, I would have laughed even louder. When I look at the dead lifts I did today, completing 3 reps. at 175#, and compare that to 1 year ago where I did 3 reps. at 75#, now that’s progress. So I just wanted to say thanks to Kevin for pushing me this past year. Even when I whine, I’m grateful for the hard work you put us through, because it is worth it. I’ve never had so much fun at a gym before. That is no small part due to all the great folks I have met and work out with, so thanks to all of you as well. Here’s to another great year ahead.
Congrats on a great year of CrossFit, Heidi! See you in the morning! 🙂
right on! congrats on your first year anniversary
Great message, Heidi. We have gotten so strong and LOOK AMAZING! Congrats!
Congratulations Heidi! You’re doing awesome! Happy anniversary 🙂
CFWU x 3
Worked on HSPU. Trying to keep my core strong and straight. I got my hands alot closer to the wall also now just got to get used to it.
WOD as Rx’d 3:57
Congrats Heidi. 😀
Warm Up x3
Push Press x3
45-55-65-70(f)-70(1)
21-15-9:
Burpees
KBS (25#)
Time: 5:10
Congrats Heidi!