5 rounds of:
50 Double Unders
35 Knees to Elbows
60 feet of Overhead Walking (185/135#)

**Please park on the street**

48 thoughts on ““Paul””

  1. Karen (CF Fredericton)

    My First Crossfit workout away from home

    Thanks to everyone for being so friendly

    thanks Kevin for helping with my Jerk

    WOD – Modified to 150 singles and sit ups – overhead walk at 55#

    Time 24:43

  2. WU x2
    Practice Clean and Jerks – got to 100# not a PR for the clean or the jerk but it’s a PR for the 2 together lol Tried 105..not quite there..can clean it…little short on the jerk.

    5 Rounds
    50 Double Unders (PR 1st round..38)
    35 K2E
    60ft Overhead walk 85#

    Got 4 Rounds in 32:16
    Good job as Rx’ed this morning Ed!

  3. Clean & Jerk Practice:
    155# (PR is 175# but didn’t try to get there)

    “Modified Paul”
    5 Rounds…
    50 Double Unders
    50 Situps
    60ft One Arm OH Walk (70# KB, left arm)

    Time –> 23:39

  4. ok, there were just WAY too many awesome performances yesterday for me to post to each one – so… here it is.. HOLY FRICKEN MOLY – YOU GUYS ALL ROCKED THE HOUSE YESTERDAY! i’m totally impressed by all the posts!

    am WOD – 1000m easy taper at the pool 22 min

  5. CW x 2
    Practiced Clean and Jerk

    WOD: Paul
    5 Rounds…
    50 Double Unders
    35 K2E
    60ft OH Walk @ 95lbs
    Time – 34:49

    I really, really did not like this WOD. Sorry for being negative but I didn’t. It did not look bad on paper but those K2E were rough. blllaaaa. Wow to Sonia for doing this as rx’d. You inspire me. πŸ™‚
    Sorry Marc for the collision!

  6. Here is the recipe for brownies, WARNING it is difficult to only have one portion!

    Almond Butter Pumpkin Brownies
    Feel free to get creative with substitutions. Try other nut butters, other forms of squash, other sweeteners, spices, mix-ins, the possibilities are endless. I made several batches using either fresh squash that I steamed and mashed or canned pumpkin. I preferred the fresh squash to the canned pumpkin, but the latter worked perfectly well and seemed appropriate for the upcoming holiday.
    Consider topping with applesauce and/or whipped cream for a delicious dessert.
    1 cup almond butter
    ΒΎ cup mashed pumpkin or other squash, canned or steamed
    1 egg
    1/3 cup honey
    1 tsp baking soda
    Combine all ingredients in a bowl. Mix well. Pour into a greased 8 x 8 in pan. Bake at 350 degrees for 25 minutes or until a toothpick inserted comes out clean. Serves 8.

    Posted July 23, 2010 CrossFit

  7. CFW x 2
    Practiced Clean & Jerks

    WOD: “Paul”

    5 rounds…

    150 singles unders
    50 sit ups
    60 feet overhead walk (#155)

    time: 35:04

    First time doing 250 sit ups in a workout.
    That was a good one.

  8. 5 rounds of:
    50 Double Unders
    35 Knees to Elbows (bar)
    60 feet of Overhead Walking (185#)


    I didn’t mind this workout. 4 of 5 rounds of doubles were unbroken. Knees to elbows were the tough part. C&J’s were not too bad, but the overhead walk was wobbly.

    Great job morning crew!

    1. Wow Wow Wow. Unbelievable coach. You’re killing these lately and killing is not the right word. Is there something with more emphasis?

  9. As a reminder from yesterday:

    “Guys and gals, I will be heading to Kitchener this Thursday to visit a good friend of mine and have contacted Crossfit Kitchener to see if I could do their WOD with them on Saturday morning.

    Joanne, from CK, informed me they will be doing a charity WOD for an affiliate owner who lost two children to a disease called sma. We will be doing 200 thrusters for time in honor of one of the children who lived for 200 days.

    I would love to be able to make a donation to their charity in the name of Crossfit Moncton – can I count any of you in to help me with that? I will leave an enveloppe at the gym with Kevin today… I know it’s short notice, but I’m sure our fellow Crossfitters in Kitchener would greatly appreciate the gesture. I will be in later today, Wednesday evening and Thursday morning. I head out on Thursday pm.”

    Thank you πŸ™‚

  10. WU x 2

    Practiced Clean & Jerks
    Worked up to 110 lbs

    WOD: Paul
    5 rounds
    50 double-unders
    35 Knees to Elbows: Round 1: bar
    Rounds 2 and 3: 50 situps
    Round 4: bar
    Round 5: 50 situps
    60 feet overhead walk (#110)

    Time: 34:27
    This was a tough work- out. I struggle with the bar, but the only way to get better is to practice them so I am happy that I attempted the bar for at least 2 rounds.
    Awesome job yesterday and today Sonia!!! Great work a.m. crew!

    1. Thanks, you’re getting right up there too. You’ve been having great wod’s and most as Rx’d, keep it up;)

  11. CFWU x 2
    C&J practice 1’s
    “Paul” as Rx’d -> 35:40
    Good job everyone.
    PR of 19 DU’s too on my last round. Need to match my PR more often in the WOD

  12. C&J practice 1’s

    5 rounds
    50 DU
    35 K2E (on the bar)
    60ft overhead walk with 135lb

    Time: 35:45

    That was a tough one, great job everyone. Awesome time Kevin, wow… you are becoming a machine! I was just happy to not drop the weight on my head and was surprised I was able to finish it… one failed attempt less and I would’ve been done before the time cap! πŸ˜‰

    1. Thanks! I know you were hesitant to use 135#. Start believing you can lift heavy weights and it will come much easier.

    2. Wow this is pretty good Sonia!! It look like a horrible workout!!

      Good job to everyone that’s attempt to do the workout!! πŸ™‚

    3. I’m scared to try this one… Sonia, your strength is what motivates me to keep striving for more πŸ™‚ congrats on doing this tough one as rxed!

      1. You gain strength, courage and confidence by every expierence in which you really stop to look fear in the face. You are able to say to yourself. “I lived through this horror. I can take the next thing that comes along.”
        -Elenor Roosevelt

        We do this every day, you’ll do great! See you tonight πŸ™‚

      2. Great quote – I believe it holds very true πŸ™‚ thank you Joanna! See you in a bit…

  13. CFWU x 2
    Practice Clean&Jerk: 45-65-75-85(PR for clean)-90Fx3, but I’m sure I can do it, I have to stop being scared!
    ‘Paul’: Of course I had to try it as Rx’d (with 80# of course), and I realized that I had to scale it after 1 round lol :

    1st round:
    150 singles
    35 K2E
    60ft overhead walk (80lb)

    3 rounds of:
    90 singles
    20 K2E
    60ft overhead walk

    Last round:
    90 singles
    50 situps
    60ft overhead walk

    Time: 31:47

    Good job everyone πŸ™‚

  14. WOD: Paul
    5 rounds
    50 DU
    35 K2E
    60ft overhead walk @155lb

    Time: 35:39

    Mentally tough. The K2Es weren’t easy either.

  15. CFWU x3. Yes 3, not 2 like everyone else – I’m not that smart.

    Strength: Practice C&J’s. Failed @ 95.

    “Paul” (Scale #2)
    5 rounds of:
    -30 DU’s
    -50 situps
    -60 ft overhead walk (85#)

    T = 25:25

    Next time I do a workout that calls for knees to elbows, I’m doing them.
    I kind of liked this workout. Well except for the 60ft walk. That made me swear more than I have in a long time. It was different though, and a good challenge. πŸ™‚

    1. Amanda I love your spirit and fighter attitude – that’s why you always do so well at the WODs πŸ™‚

  16. CFWU x 2 (RRs 10×2)

    Practice C+Js 1s
    45-95-115-135 PR

    WOD “Paul” Scale 3
    30 D/Us
    50 sit ups
    60 ft OH walk (115#)

    Rd 1 –
    10 d/u+ 40 s/u
    25 anchored sit ups,50 crunches
    60 ft @ 115#

    Rd 2
    10 d/u + 40 s/u
    15 sit ups + 70 crunches
    60ft @ 115#

    Rd 3-5
    90 s/u
    15 sit ups + 70 crunches
    60ft @ 115#

    I liked the OH walking!

  17. 6am
    warm up
    clean n jerk practise
    5 rounds of
    50 du
    35 knees to elbows
    overhead walk 185 60ft
    4 rounds and 22 double unders in 35

    warm up

    Row 2000 m for time

    rough day all weaknesses

  18. Warm Up X 2

    Instead of Clean & Jerks, practiced single armed dumb bell overhead lifts to find suitable weight, and then settled at the last minute on Snatches for the overhead portion of the work out.

    WOD: Paul (Scaled)
    5 Rounds of:
    90 Singles
    20 K2E
    60 ft. Overhead Walk 65#
    Time: 17:53

    The K2E were the worst for me on this one. Killer on the grip & the forearm.

    Note for next time this WOD comes up….in hindsight, I should have attempted this at the prescribed number of reps, and I should have had a bit more weight on the overhead bar.

  19. CFWU x 2

    C&J practice 1β€²s


    WOD – Paul

    5 rounds

    50 DU did 150 singles
    35 K2E (on the bar)
    60ft overhead walk with 155 lbs for first two rounds then dropped to 145#

    Completed four rounds in 36:30

    Had to drop weight in 3rd round, was only able to clean. Poor technique and mental collapse lead to frustration…Coach said: “Your not getting a workout looking at the bar.” So we dropped the weight. Very tough workout, but glad I did it!

  20. Carpet burn on your bum = Only at crossfit!
    And while I’m actually taking the time to share this with you, I might as well post my results:
    CFWU x 2 plus 10 burpees for saying that I can’t put on the clamp

    Practice Clean & Jerk 45-65-75-85-95-105

    WOD Paul (scaled)
    5 rounds of:
    90 Single skips
    50 Situps
    60 Ft of overhead walk (105#)

    Time: 28:35

  21. This was highly unpleasant….. I agree with Chantal..my ass hurts and my spine looks like someone took a cheese grater to it…. however, I am glad I did it.

    CFWU X2
    Practice C&J – failed at 85
    5 rounds
    90 singles
    50 situps
    OH walk 65# ( this part was too easy, more weight next time for sure)


  22. Warm up times 2 (2 kipping pullups and the rest were strict on the green band)

    Practice C&J got to 100# and had to stop because I ran out of time

    WOD Paul (he must have been quite a man!)

    5 rounds for time of:
    50 DUs
    35 K2E
    60 foot overhead walk 95#

    completed 4 rounds and 5 K2Es at the 35 minute time limit

    I realized during the second round of DUs that I had only done 30 DUs during the first round so I had to do 70 during the second round – but I got a DU PR of 30 in the process πŸ™‚ WODs are great for DU PRs I find! I just seem to think about it less and focus more on what I need to do I think… This was a really tough WOD from a grip perspective. As Corinna said earlier, the bar K2Es are tough, but the only way to get better at them is to practice – did lots of that tonight! I didn’t mind this quite as much as I thought I would, but I do wish I had been able to finish before the time was up… Next time Paul, next time!

    I’m so proud of everyone at Crossfit Moncton for facing this challenge head on πŸ™‚ you all inspire me to work harder and never give up – THANK YOU for that!

    A HUGE THANK YOU as well to everyone who contributed to our Spinal Muscular Atrophy donation pool today! Your generosity warms my heart πŸ™‚ I will proudly represent Crossfit Moncton in Kitchener this Saturday. The enveloppe will continue to be on Kevin’s desk until Thursday morning and I hope we can continue to grow our donations until I leave.

    It was nice to meet you tonight Tracy and Keitha – your fundamentals are off to a good start πŸ™‚

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