The next two weeks are from the creative mind of Pierre. Enjoy!
The workout starts and ends with 50 Box Jumps
4 rounds of:
5 Cleans (155/105#)
20 Squats
Highlight video of the F.A.C.E. Relay –
[vimeo=http://vimeo.com/15102336]
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Back Squat
45×10
95×5
135×5
195×5
220×3
245×8
50 Box Jumps (20″)
4 rounds of:
5 Power Cleans (155#)
20 Squats
Then 50 Box Jumps
5:16
I had Pierre A in mind the whole time. We’ll see how it went later.
Kevin,
What’s after back squats in the strength rotation?
I was going to take the day off as I’m playing hockey tonight but will try to work out on my lunch break.
Thanks,
Pierre
Cleans
i’d love to have a go at this workout if a 530 or 630 spot opens up please kevin!!!
There’s a 5:30
Excellent! I’ll take it, thanks!
WU x2 (2 muscle-ups in a row, yay!)
Strength – Push Jerk x5
65 75 80 85 90(PR reps)
50 Box jumps
4 Rounds
5 Cleans #95
20 Squats
50 Box jumps
15:10
Cleans were pretty heavy for me even at 95# but happy I did it with that weight even though it took much longer. Box jumps felt good which isn’t usual for me, yay again! Good gym morning 🙂
FANTASTIC video…kudos to everyone!
I have to cancel my 4h15. Last minute meeting.
I would like a 5h30 if it become available. Thanks!
GREAT VIDEO!! You guys & gals rocked!!
have to cancel the 4:15 i have….
thanks
ALMOND BUTTER…. If you’re like me and follow the PALEO diet, then I’m sure you also always keep Almond Butter on hand. If so, you’ll be interested to know that COSTCO has is on sale this week… $4.99 (orig. $6.99). http://www.getmoreofwhatyoulove.ca/en_CA/specials.php#
A word of warning…a friend of mine has done a fair amount of research into food production and he said that the MaraNatha RAW almond butter is the only product of theirs that is NOT genetically modified. The roasted one would be.. Just in case genetically modified food products are a concern for anyone, I know it is for me.
…and it’s DELICIOUS!!!
Moderation is the key of the almond butter… I bought four jars…hahaha
Hi Kevin
i have a 7h00 reservation tomorrow morning do you have and opening for 6h00 because I have to work
thanks
Yup, you’re in.
Congrats to everyone on the FireFit challenge yesterday! Way to represent!!!
I meant Saturday…not yesterday. oops. 🙂
Hi Kevin,
Sorry but I need to cancel my 630 spot if anyone needs it .
Johan will take it
Strength 5×3
Deadlifts 135-185-205-225-245
WOD
50 box jumps
4 rounds: 5 x cleans (105), 20 x squats
50 box jumps
Time: 7:29
Wow! Great time Sonia!
Strength: Cleans x 1
65-95-100-105-110-115
WOD: 50 Box Jumps
4 rounds: 5 cleans (105#)
20 squats
50 box jumps
Time: 11:49
I really enjoed this WOD!
Front Squats
45×10
95×5
135×5
195×5
220×5
245×5
50 Box Jumps (20″)
4 rounds of:
5 Power Cleans (155#)
20 Squats
Then 50 Box Jumps
6:22
This afternoon
Wux3
3 rounds for time of :
20 wallballs 20lbs
15 sit ups straitleg
10 burpees
Run around the basketball court 2 times
6:48
Couldn’t get a class tonight so I did something at home.
Warm up: squats, pushups, ring pullups and 500m row
wod: Pierre’s creation again
3 rounds of:
-500m row
– 10 ring pullup
– 15 push up
Time: 13:40 min
Pullups is no fun after rowing!!
CFWU x 2
Strength – Back Squat
5-5-5-5-5
135-155-175-190-210
WOD “Pierre’s”
50 Box Jumps
4 Rounds of
5 Cleans 155#
20 Squats
Then 50 Box Jumps
Time: 14:08
I did a 1 minute plank for my cash out. First time I was able to hold it for a minute!
warm up x 2
strength power snatch x1
45,55, 65, 75, 85 f
WOD
50 Box jumps
4 Rounds
5 Cleans #85
20 Squats
50 Box jumps
12:27
I actually did jumps and not the Loggieville 2-step… (thanks Cheyenne)
Great WOD Pierre!
Warm Up x 2
Shoulder Press x 1 rep.
45-55-65-75(failed)-70(failed)
Not a good gym day for me 🙁 Shoulder press was disappointing and a pulled calf muscle prevented me from finishing the work out.
On that note, I’ll need a rest day tomorrow, as walking is a big challenge right now. Kevin, the Zen Planner won’t let me into the reservations, so can you please cancel my 6:00 a.m. tomorrow.
Congrats to all teams on the Fire Fit Challenge. Great representation gang!
can I take that 6am?
Yes.
Shoulder Press – 1RM
95-115-125-135-145(F)-145(F)
arrrrgh… I’ve been stuck at 140 forever!
WOD (20″ box, 145#):
9:42
Nice WOD Pierre! 🙂
Great time Jeff!
Warm up:
ride 5km to CF
CFWU x2 (10# OHS / Good ams, pull ups, K2E on bar, push ups, samson)
Strength OHS x5
45-55-65-70(3)-70(5) PR for reps!
WOD:
50 20″ box jumps
4 rounds of 85# cleans, 20 squats
50 box jumps
9:37
cash out: 1 min plank, stretching
ride home 5km – ouch at first, but really helped flush out the legs!
kevin, i won’t be able to make my 7am tomorrow – but zenplanner won’t let me cancel.
WU x 2
Push Jerk – 5RM
45×10 – 65 – 65 – 75 – 80 – 80
WOD @ 75# & 20″ box – 11:43 😀
I’ll make all the changes when I get home.
Hey Kevin, I’m starting a cold and am going to try rest for the next 24 hours to see if I can get rid of it… Please cancel my 6am for tomorrow morning only. Thank you and I hope everyone’s week is off to a great start!
Hope you feel better soon Gabrielle!
CFWU x 2
Strength – Deadlifts x 5
185-205-225-245-265
WOD “Pierre’s”
50 Box Jumps
4 Rounds of
5 Cleans 150 lbs
20 Squats
Then 50 20″ Box Jumps
Time: 12:26
Good workout Pierre I hope it’s a sign of what’s to come…
Great job by all the Fire Fit competitors.
WU x2
Strength: Good Mornings x3
50-55-60-65-70
WOD:
50 Box Jumps (20”)
4 Rounds of:
5 Cleans (replaced with Deadlifts because of my wrist) #135
20 Squats
Then 50 Box Jumps (20”)
Time – 11:24
Great job at the Fire Fit on Saturday, watching you would have been much more fun than watching a pregnant lady open a million presents. 😉
WU x2
Tardy Burpees 20 for 10 minutes late 😉
Back Stretches
WOD
50 Box Jump 20″
4 Rounds of
5 Cleans 85#
20 Squats
then 50 Box jumps
12:38
Thanks for the push and the box jump advice Liam and Mark. Will try it next box jumps I do.
Great job everyone!
Spots for tomorrow:
6am – 2
7am – 8
4:15 – 2
5:30 – 4
6:30 – 4
count me in for 6am and not for 530 thx! seeya in the am
Cancel my 7am and I’ll take a 5:30
CFWU x 2
Back Squat 5’s
135-155-185 and stoped because man I wasn’t feeling it tonight.
WOD as Rx’d 8:1something.
WU x 2
Strength = OHS x 5
5-5-5-5-5
75-85-95-105-115 (PR for reps)
WOD: Fuzzy Bunny!
50 Box Jump 20″
4 Rnds of:
5 Cleans 115#
20 Squats
50 Box jumps 20″
Time: 10:48
I could have gone heavier with the Cleans but I was following the formula.
Great work 6:30 crew! AND great work on Saturday folks! I really really wish I could have competed with you. Congratulations CFMoncton!
Those OHS where TIGHT. You forgot the +20 lbs at the end of the formula I think. 😀