Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
The last event was a 5k “trail run”. Trail run is in parentheses because there were parts where no trail was visible and parts where running was not physically possible. It reminded me of an adventure race course…and it was AWESOME! I had so much fun jumping from rock to rock, running through streams and dodging trees. Near the end, we had to carry a 60# sandbag up a large incline (a former ski hill). After that, it was a “sprint” to the finish line. It was crazy hard, but super fun! It was a great event to finish off the Eastern Canada CrossFit Qualifiers.
Head to the Wellness Expo at Moncton High School. Saturday and Sunday from 10am-5pm. Admission is $5. There will be various seminars throughout the day as well. Door prizes and draws will happen during each day as well. (I’m booth #14 if you want to come visit)
Just a reminder to mark your calendar for the Wellness Expo on April 18-19, at the Moncton High School. THIS WEEKEND! Also to win from over $2,000 in prizes be sure to visit their site blog by clicking here:
For more information visit: www.Wellness-Expo.com or call 506-388-9799 Please help us spread the word by sharing this message with all your friends. Thank you and hope to see you there.
Have a Great Day from,
The Wellness Expo Staff and Friends
Wellness Expo Highlights! Dates: April 18 & 19, 2009 (Saturday & Sunday) Times: 10am to 5pm on both Saturday & Sunday Location: MonctonHigh School 207 Church Street Moncton, New Brunswick (Corner of Church Street & Mountain Road)
2009 Highlights: 60 Exhibits Featuring the latest in Wellness, Health and Personal Growth Seminarsall weekend (2 Large Rooms) The first 150 people each day will receive a Gift Bag with samples, gift certificates and coupons for holistic and personal growth products and services. Over 60 Door Prizes Located in the Center of Moncton
Admission: $5 per day includes all Seminars, $8 Weekend Pass, Children Under 16 Free
My laptop has about 17% battery life left, so this is going to be a quick post.
Had our first day yesterday, and it was awesome! Some trainers are here that I never thought would come up this way. We got Pat Sherwood, EC, Jon Gilson, Rob Miller, Heather Keenan, Adrian Bozman AND Nicole Carrol!! It’s an all-star line up, that’s for sure.
We did Tabata Bottom-to-Bottom squats in the morning. My score was 17. Later in the day, after a brutal warm-up, we did Fran. I thought I was basically screwed after doing squats and deadlifts all day, but I managed to pull out a PR at 4:52.
Meet Justin and Merilynn (spelling?) from CrossFit Dieppe. They’re some realy nice people and we’re going to meet up with them tonight for supper after the cert.
We met a guy that came all the way from Ireland to attend the cert. It’s been a blast talking to him.
Also met a 69 year old CrossFitter!! It was absolutely remarkable to see him do Fran as Rx’d and finish in under 10 minutes (like 8:47!!). So to anyone that says they can’t do CrossFit, I rest my case.
Today should be a really good day. I’m going to guess we’re doing Fight Gone Burpee, so we’ll be quite sore tomorrow. I’m surprised I’m not too sore today. The others are still sleeping, so I don’t know how they feel.
OH YAA!! Joel came up with a bright idea last night of challenging me to eat an entire pint of Ben & Jerry’s Peanut Butter Cup Ice Cream….for time! I have a hard time backing down from challenges, so I accepted. Long story short, I crushed it in under 15 minutes! That meant bad news for Joel, as we were sharing a bed that night! HAHAHA!