Well…I think I am going to do the food challenge. This is huge for me, as I am a sugar-aholic.
Warmup
Front squat (5) 95-105-115 My chest dropped on the 115, so I finished with 95 and 85. Those felt terrible. Very weak
WOD @ 75lbs
13:26
Chantal L.
DO it, you will feel so much better! Sugar is also my weak link, but there are many alternatives to keep you on track!
Lance
Paleo macaroons greatest… invention…EVER!
Chantal L.
@ Lance – I make mine with cocoa powder in it, mindblowing.every.sinlge.time.
Amanda
Awesome Gillyon!
Gillyon
I’m scared hahaha! Part of me posting this is to hold me accountable…because I knew I would want to change my mind this afternoon. As for the macaroons…recipe online?
Laura K
I will make sure you get the recipe. It is an easy one.
Amanda
Laura is the one who found/shared this famous macaroon recipe with all of us. They are better than ‘real’ ones!!
Maria
Good for you! You won’t regret it 🙂
Corinna
Best macaroons ever! I have one every day!!!!
Rob Brydges
Row 250m
Wux1
Strength. Push press x3
95-105-115-125-135
WOD. 5 rounds
50 Double Unders
10 Jerks (165/110#). Did 105lbs
Rest 1 min
In 18:54
Rob Brydges
Coach, an individual who has greater experience and expertise than another and offers advice and guidance as the other goes through a learning process.
Thanks coach Kevin you are the man! Yesterday’s scale was a wise choice. Pass me the foam roller please!
Amanda
*Like!
Heather Colleen
Row 250m
Wux1
Strength:Deadlift
75-80-85-90-95 (10# PR and that much closer to my goal of deadlifting my weight by March!)
5 rounds
150 SU
10 Jerks #40
Rest 1 min
15:35
800m run
This one kicked my butt. Holy moly.
Rick Kervin
Mob
250 m row
WUx1
Strength: Deadlift x 5
95-105-115-125-135
WOD
5 rounds
50 Double Unders (scaled to 10 Du’s + 120 singles first 2 rounds, then switched to 150 singles.)
10 Jerks (85lbs)
1 min rest
17:56
Josh
Wu X 1
Row 250m
Push Jerk X 5
95-125-135-155-165
WoD @ 115#
5rnds-50 DU( did 150 singles), 10 push Jerk
17:24
Amanda
Strength: Front Squats
5x 95-105-115-120-130(4)
WOD @ 75#
17:34. Good one, I liked it!
My second 1 minute rest turned into about 1:25 rest because I tried to run to the washroom but took too long.
Chantal L.
If you knock off that 25 secs. you did the exact same time as me 🙂
Amanda
ha. Yes and I could add the 10# difference from what you did and then tack on a few more minutes to my time. 😉
I was super stoked about my DU progress in this WOD. Got a new PR on the DU’s at 47. I also strung another 40 together in the round prior and several 20+. This is a huge victory for me.
Amanda
Great job on your doubles, Sheldon!
Corinna
Nice job Sheldon!
Marcel
Great work on the doubles.
Chris
Good job on those DU
Heidi
Gotta love it when the DU’s start to come together.
Mobility
Row 250m
WUx1
Strength Shoulder Press
80-85-90-95-105 (pr 5#)
WOD
5 rounds
50 Double Unders
10 Jerks 110#
Time: 15:05
I split up the skipping into 10 DU’s and 120 singles for every round except the last one where i did 50 DU’s. Next time I will just suck it up and do the DU’s, I just really thought I would run out of time. It helped that I did all jerks unbroken which was brutal but I was scared to put the bar down in case I didn’t get it back up again. I went to get groceries afterwards and had to push the cart with my body because my arms couldn’t do it. Overall good workout!
Corinna
Super strong indeed! Nice job Kimmy!
Amanda
110# jerks?!?! All unbroken?!? You kicked this wod right in the ass. Nicely done!
Marie-No
Holy jumpin’s atta girl!!! So strong!
Heidi
All PJ’s unbroken @ 110#…..I am in awe. Great job.
Laura K
Wow 110 lbs unbroken. I have made a mental note not to tick you off.
Kevin
Amazing!
Corinna
WU x 1
250m row
Practiced Snatch: Thanks for feedback Jo and Jeff
WOD: 5 rounds
50 double under’s
10 Push Jerk @ 100lbs
Time: 13:59
Same old story for me…gotta get under the bar.
Liked this WOD though…smiles…
Marie-No
Great job!!!
Tara Ruest
Hi Kevin, My sister Krissie is finally ready to come to crossfit. Such a hectic year for her 3 kids, went back to school and stated a new job! She’s seeing all the benefits that crossfit has provided Mom & me, and is ready to dive in. For schedule reasons fundamentals are what will work best to get her started. I’ve cc’d her in the email to schedule times. Can’t wait !
Another great Oly class, really happy I wore my hoodie tonight.
Marcel
Used 105 lb & did singles.
Corinna
Nice work Marcel!
Lora
OLY Class
Mobility + extra work with lacrosse ball on pecs, lev scap, calf smash with barbell and some ankle mobility
250m row
WU x 1
Strength: Rack Jerks (split)
95(5)-115(3)-125(2)-135(1)-145
Nice sharing a bar with you Evan and Marie-No
**have to land lower in split and with longer (and wider) stance.
WOD
5 rounds of
50 double unders
10 push jerks @ 100#
Rest 1 min
Time = 16:50
* double unders were all unbroken
* push jerks were VERY broken. HA!
Excellent work OLY crew 🙂
Corinna
Great job Lora!
Amanda
All doubles unbroken.. Nice!
Chris
I want my du like yours some day nice work Lara
Heidi
OHS x 5: 65-75-85-90-95
WOD: 50 DU’s
Push Jerk’s – Round 1 @ 70# , Rounds 2 – 5, dropped weight to 65#.
Time = 14:45
Broke up PJ’s in round 1 as 5/5. Round 2 @ 10. Rounds 3 to 5 as 6/4
Should have probably stuck with 70#, (which is still less an 70%, but my shoulders this morning said NO WAY), but round 1 felt so friggin’ heavy.
Kuddo’s to all who did this at 70%. Tough WOD!
Corinna
Nice job Heidi!
Jeremy L
mobility
250 ish M row ( thanks for the corrections Jeff I shall work on this)
WU x 1
Dead lift 5 x up to 150# ( thanks for the tips Jo)
WOD scaled
5 rounds
150 singles
10 jerks ( 95 #)
time 14:49
jogged 3.5 KM ( 1 mile non stop last 100 m sprint x 2, walked a few laps then 3 more jogging) in door track each loop is 100m @ the Kay arena its free and open late, if any one else hates winter like me.
Corinna
Nice job Jeremy!
jeff
mob
WU
250m row
rack jerk with Marcel, and Chris (great sharing the bar with you guys, and Marcel I’d have killed for the hoodie about now! ) lol..
95-115-135-155-175
Wod @ 135 and all singles (knees not ready for DU yet)
16:44 I think..
all jerks unbroken, although very last one I covered a fair amount of distance trying to settle it!
great OLY class
Corinna
Great work Jeff!
Heather S
I was right behind you Jeff so yup your 16:44 is right!
Chris
Good job on those Jerks jeff.
Heather S
!
OLY Class
250 m row
WU x 1
Rack jerk (5-3-2-1-1)
55-65-75-85-90(X2)-95 (actually did some of this with proper form 🙂 )
WOD @70#
16:45
DU’s went really well tonight which was a big surprise since they’ve been lousy lately. Managed a run of 36 and 32 in rounds 4 and 5 when I coudn’t string 5 together last week. Weight was lower than my 70% but given I broke last two rounds as 6 + 4 I guess it was the right choice.
Great class tonight!
Chris
Great job on those DU
Darrell
Wux1
Shoulder Mobility
Wod @ 145
14:14 took 1min to get last rep
Chris
Good job
Blake
Disneyworld WOD #2
WU x 1
Burpee WOD from yesterday…
Time: 8:54
Four rounds of 25 burpees sure does get you lots of stares 🙂
Amanda
Great job on the wod, hope you guys are having a great trip!
Chris
Nice work Blake
Jason Gagnon
Mobility
250M Row
Wu x 1
Strength Overhead Squat
45,65,70,70,75 x 5 i worked on technique to not push on the bar and to get my shoulders tight ni the back
WOD
5 rounds
50 DU Scaled to 20 DU and 90 Singles
10 jerks 105 # got 3 rounds unbroken and worked on dipping right through the next Jerk.
1 min rest
Time = 15:34
Loved this WOD and i am sure i will love it more when i get those DU.
Tara R
Mob
Wux1
250 M Row
Strength: Front Squat
30-35-40-45-50
Wod
5 rounds
50 Double Unders
10 Jerks (165/110#)
Rest 1 min
Time: 17:35
WOD @ 95#
18:09
Holy heck that was heavy…sorry for all the noise making that was going on in the back of the room.
You’re a beast!
Nice job on this WOD Jo! Thanks for the recipe again!
250m row
WU x 1
Strength – 3 x backsquat
135-155-175-180-185
WOD @ 85# – 17:09 … not as bad as expected once I learned there was a minute rest in between the rounds.
I was happy about the minute rest too Chantal! Good job!
250m row
WU x 1
Strength – Backsquat x5
140-150-160-170-180
WOD @ 120# – 14:13
Nice sharing the bar with you Chantal.
Well…I think I am going to do the food challenge. This is huge for me, as I am a sugar-aholic.
Warmup
Front squat (5) 95-105-115 My chest dropped on the 115, so I finished with 95 and 85. Those felt terrible. Very weak
WOD @ 75lbs
13:26
DO it, you will feel so much better! Sugar is also my weak link, but there are many alternatives to keep you on track!
Paleo macaroons greatest… invention…EVER!
@ Lance – I make mine with cocoa powder in it, mindblowing.every.sinlge.time.
Awesome Gillyon!
I’m scared hahaha! Part of me posting this is to hold me accountable…because I knew I would want to change my mind this afternoon. As for the macaroons…recipe online?
I will make sure you get the recipe. It is an easy one.
Laura is the one who found/shared this famous macaroon recipe with all of us. They are better than ‘real’ ones!!
Good for you! You won’t regret it 🙂
Best macaroons ever! I have one every day!!!!
Row 250m
Wux1
Strength. Push press x3
95-105-115-125-135
WOD. 5 rounds
50 Double Unders
10 Jerks (165/110#). Did 105lbs
Rest 1 min
In 18:54
Rob Brydges
250m row
WUx1
Strength-Clean 1×70-80
WOD:5 rounds
50 Double Unders (150singles)
10 Jerks (165/110#)=55
Rest 1 min
Time:17:15
Snatch x2
95-105-115-125-135-145×1
Wod rx’d
12:50
10 jerks in first round
6+4 for the rest.
Nice work coach!
Great score Kevin!
Strenght DL x 5
95-105-130-145-155
WOD @ 70#
scaled to singles
time = 14:06
Coach, an individual who has greater experience and expertise than another and offers advice and guidance as the other goes through a learning process.
Thanks coach Kevin you are the man! Yesterday’s scale was a wise choice. Pass me the foam roller please!
*Like!
Row 250m
Wux1
Strength:Deadlift
75-80-85-90-95 (10# PR and that much closer to my goal of deadlifting my weight by March!)
5 rounds
150 SU
10 Jerks #40
Rest 1 min
15:35
800m run
This one kicked my butt. Holy moly.
Mob
250 m row
WUx1
Strength: Deadlift x 5
95-105-115-125-135
WOD
5 rounds
50 Double Unders (scaled to 10 Du’s + 120 singles first 2 rounds, then switched to 150 singles.)
10 Jerks (85lbs)
1 min rest
17:56
Wu X 1
Row 250m
Push Jerk X 5
95-125-135-155-165
WoD @ 115#
5rnds-50 DU( did 150 singles), 10 push Jerk
17:24
Strength: Front Squats
5x 95-105-115-120-130(4)
WOD @ 75#
17:34. Good one, I liked it!
My second 1 minute rest turned into about 1:25 rest because I tried to run to the washroom but took too long.
If you knock off that 25 secs. you did the exact same time as me 🙂
ha. Yes and I could add the 10# difference from what you did and then tack on a few more minutes to my time. 😉
(Home Noon Workout)
Quick Mob/WU
EMOTM 10 mins – Pull-Ups, strict = 36 (PR 8 reps)
(4-4-4-4-4-4-3-3-3-3)
EMOTM 10 mins – KB Swings 50# = 70 (PR 20 reps)
(7 reps x 10 rnds)
Not a bad way to spend 20 mins.
mobility
250m row
wu x 1
strength – shoulder press x 5
35. 50, 55, 60, 65×3, 65×1
WOD : 20 min. time cap
5 rounds
scale – 150 singles
10 Jerks (55#)
1 min rest
Time = 14:01 (did my first round with 55# drop to 45#)
mobility
250m row
wu x 1
strength – push press x 5
95, 105, 115, 125, 135
WOD : 20 min. time cap
5 rounds
scale – 150 singles
10 Jerks (115#)
1 min rest
Time = 14:12 (could have used 125# but my shoulders are really sore)
MOB Row 250, WUx1
Strength Deadlifts x 5
135, 225, 245, 265, 265
WOD
5 rounds
50 Double Unders
10 Jerks @ 135lbs
Rest 1 min
Time 18:38
I was super stoked about my DU progress in this WOD. Got a new PR on the DU’s at 47. I also strung another 40 together in the round prior and several 20+. This is a huge victory for me.
Great job on your doubles, Sheldon!
Nice job Sheldon!
Great work on the doubles.
Good job on those DU
Gotta love it when the DU’s start to come together.
Congrats on the break through with the DU’s.
250m row
WU x 1
Strength
Backsquat 5’s
85-95-100-110-115
WOD @ 80lbs
10 du’s / 120 singles
Time= 13:16
Great Job Everyone, I really like this WOD, I did all my jerks unbroken, great job Kim you are so strong 🙂
Nice work Elba!
Nice work
Nice weight on the PJ’s Elba.
cleans
105, 115 X 5 a bunch of times
5 rounds
50 Double Unders – 150 singles scaled
10 Jerks (165/110#) – 110#
Rest 1 min
18:04
Good work Denis!
Mobility
Row 250m
WUx1
Strength Shoulder Press
80-85-90-95-105 (pr 5#)
WOD
5 rounds
50 Double Unders
10 Jerks 110#
Time: 15:05
I split up the skipping into 10 DU’s and 120 singles for every round except the last one where i did 50 DU’s. Next time I will just suck it up and do the DU’s, I just really thought I would run out of time. It helped that I did all jerks unbroken which was brutal but I was scared to put the bar down in case I didn’t get it back up again. I went to get groceries afterwards and had to push the cart with my body because my arms couldn’t do it. Overall good workout!
Super strong indeed! Nice job Kimmy!
110# jerks?!?! All unbroken?!? You kicked this wod right in the ass. Nicely done!
Holy jumpin’s atta girl!!! So strong!
All PJ’s unbroken @ 110#…..I am in awe. Great job.
Wow 110 lbs unbroken. I have made a mental note not to tick you off.
Amazing!
WU x 1
250m row
Practiced Snatch: Thanks for feedback Jo and Jeff
WOD: 5 rounds
50 double under’s
10 Push Jerk @ 100lbs
Time: 13:59
Same old story for me…gotta get under the bar.
Liked this WOD though…smiles…
Great job!!!
Hi Kevin, My sister Krissie is finally ready to come to crossfit. Such a hectic year for her 3 kids, went back to school and stated a new job! She’s seeing all the benefits that crossfit has provided Mom & me, and is ready to dive in. For schedule reasons fundamentals are what will work best to get her started. I’ve cc’d her in the email to schedule times. Can’t wait !
talk soon Tara R
CrossFit Monct
WUx1 Row 250m
EMOTM 10 mins – Clean 135# = 30 (10×3)
WOD Rx = 15:46
Nice work Mario!
I think that makes 3 WOD’s today Mario….that’s crazy!
250m row
WU x 1
Strength – rack jerk
135×5
145×3
155×2
165×1
175×1
WOD @ 135# with single unders
time= 15:18
Good job Frankie
Mobility
WUx1
250m Row around 50 secs
Rack Jerks 5-3-2-1-1-1-1
135-145-155-165-175-185
WOD
Time 12:58 RX
Sooo close to Kevin on this one short 8 secs :P. Really liked this one so much fun. Great work tonight everyone real shoulder destruction on this.
Will the macaroons make me as good as you? You are killing WODs daily! Nice work !
its true the macaroons give you power its scary
Fast time Lance
Impressed!
That’s our boy!!! smiles.. Great job Lance!
Wow Lance….you are a machine. All your hard work is paying off. It has been awsome watching your daily progress.
Thanks everyone i really appreciate the support and kind words your all what makes going to the gym everyday so much more then just a good workout.
Mobility
250m Row
WUx1
Strength : OHS
25×5
30×5
35×5
40×5
45×5 (PR)
WOD: 5 Rounds
50 Double
10 Jerk 55#
1Min Rest
Time: 11:21
250m row
WUx1
No Strength
WOD:5 rounds
150 singles
10 Jerks 55# – all 5 rounds unbroken
Rest 1 min
Time:13:15
Practiced my DU prior to the wod. First time doing them properly and without whipping the crap outta my arms! More practice still needed 🙂
More weight for you!
Nice work Sarah
Nice job Sarah!
your DU looked amazing Sarah, they are starting to click for you and great form, no donkey kick or anything.. 🙂
250m row
WUx1
Rack Jerk
95-115-135-155
WOD:5 rounds
50 Double Unders
10 Jerks 135#
Rest 1 min
Time:16:45
Nice job Chris!
Mobility
WUx1
250m Row
Rack Jerks 5-3-2-1-1-1-1
95-115-135-155-175
WOD
Time 16:52
Another great Oly class, really happy I wore my hoodie tonight.
Used 105 lb & did singles.
Nice work Marcel!
OLY Class
Mobility + extra work with lacrosse ball on pecs, lev scap, calf smash with barbell and some ankle mobility
250m row
WU x 1
Strength: Rack Jerks (split)
95(5)-115(3)-125(2)-135(1)-145
Nice sharing a bar with you Evan and Marie-No
**have to land lower in split and with longer (and wider) stance.
WOD
5 rounds of
50 double unders
10 push jerks @ 100#
Rest 1 min
Time = 16:50
* double unders were all unbroken
* push jerks were VERY broken. HA!
Excellent work OLY crew 🙂
Great job Lora!
All doubles unbroken.. Nice!
I want my du like yours some day nice work Lara
OHS x 5: 65-75-85-90-95
WOD: 50 DU’s
Push Jerk’s – Round 1 @ 70# , Rounds 2 – 5, dropped weight to 65#.
Time = 14:45
Broke up PJ’s in round 1 as 5/5. Round 2 @ 10. Rounds 3 to 5 as 6/4
Should have probably stuck with 70#, (which is still less an 70%, but my shoulders this morning said NO WAY), but round 1 felt so friggin’ heavy.
Kuddo’s to all who did this at 70%. Tough WOD!
Nice job Heidi!
mobility
250 ish M row ( thanks for the corrections Jeff I shall work on this)
WU x 1
Dead lift 5 x up to 150# ( thanks for the tips Jo)
WOD scaled
5 rounds
150 singles
10 jerks ( 95 #)
time 14:49
jogged 3.5 KM ( 1 mile non stop last 100 m sprint x 2, walked a few laps then 3 more jogging) in door track each loop is 100m @ the Kay arena its free and open late, if any one else hates winter like me.
Nice job Jeremy!
mob
WU
250m row
rack jerk with Marcel, and Chris (great sharing the bar with you guys, and Marcel I’d have killed for the hoodie about now! ) lol..
95-115-135-155-175
Wod @ 135 and all singles (knees not ready for DU yet)
16:44 I think..
all jerks unbroken, although very last one I covered a fair amount of distance trying to settle it!
great OLY class
Great work Jeff!
I was right behind you Jeff so yup your 16:44 is right!
Good job on those Jerks jeff.
!
OLY Class
250 m row
WU x 1
Rack jerk (5-3-2-1-1)
55-65-75-85-90(X2)-95 (actually did some of this with proper form 🙂 )
WOD @70#
16:45
DU’s went really well tonight which was a big surprise since they’ve been lousy lately. Managed a run of 36 and 32 in rounds 4 and 5 when I coudn’t string 5 together last week. Weight was lower than my 70% but given I broke last two rounds as 6 + 4 I guess it was the right choice.
Great class tonight!
Great job on those DU
Wux1
Shoulder Mobility
Wod @ 145
14:14 took 1min to get last rep
Good job
Disneyworld WOD #2
WU x 1
Burpee WOD from yesterday…
Time: 8:54
Four rounds of 25 burpees sure does get you lots of stares 🙂
Great job on the wod, hope you guys are having a great trip!
Nice work Blake
Mobility
250M Row
Wu x 1
Strength Overhead Squat
45,65,70,70,75 x 5 i worked on technique to not push on the bar and to get my shoulders tight ni the back
WOD
5 rounds
50 DU Scaled to 20 DU and 90 Singles
10 jerks 105 # got 3 rounds unbroken and worked on dipping right through the next Jerk.
1 min rest
Time = 15:34
Loved this WOD and i am sure i will love it more when i get those DU.
Mob
Wux1
250 M Row
Strength: Front Squat
30-35-40-45-50
Wod
5 rounds
50 Double Unders
10 Jerks (165/110#)
Rest 1 min
Time: 17:35