Toes to Bar – 10-8-6-4-2
Kettlebell Swings – 20-16-12-8-4

Compare to May 4

Joanna taking a quick break at CrossFit Kinetics. Have you been to any other CrossFits?

39 thoughts on “Quickie”

  1. CFWU x 3
    Push Jerk 1’s
    135-155-185-195(push press)-195(F)-195PR
    WOD -> 4:32
    10 sec. slower then may 4th. 🙁
    Gotta start the paleo diet more seriously

  2. Not a great day at the gym for me.

    CW x 3
    Squat Cleans (5s) 45-65-75-95(failed 5 in a row) 95 (had to go 2-2-1)

    WOD: 4:36
    Missed my PR by 12 seconds. My toes to bar were terrible…I was unable to get any momentum. bllaaa…tomorrow will be better right?

  3. CFWU x3

    Deadlift x5 (DLs make my a happy girl!)
    95-135-155-175 (PR for reps)

    WOD: 4:15

    all unbroken made the difference i think for a 0:47 PR from May 4 – i know the board says 4:17, but i looked at the clock when i finished while coach was grabbing his camera. i’m sticking by it 😉

    great job 7am crew. you guys are funny too
    glad to see you back chantal!

  4. WU x 3

    Push Press with Olympian Lifter, Heather Hubley – 3RM
    45-55-65-75-85(f)-85×1(failed set but 1RM PR)-85(f)
    Heather got a huge PR and she’s going to post all about it!

    10-8-6-4-2 T2B
    20-16-12-8-4 KBS 35#

    5:58 (1 second PR – Hee hee…) 🙂

    Great work this morning everyone!

  5. Hey Kevin, Can you please cancel my 415 for tonight, I am in Halifax and won’t be back in time. Thanks

  6. I am selling Johnny’s 2 for 1 coupon books for Hospice Greater Moncton if anyone is intersted. They are $42 and have 365 coupons in each book.

  7. WU x 3

    Strength: Push Jerk x 3

    8-6-4-2 (Situps x 2)

    20-16-12-8-4 kbs 35#

    Time: 4:45
    I switched from the bar to the mat for my situps which for some reason totally missed me up so and I am pretty sure that I did not do the correct number of kbs!!! lol..

    Good job a.m. crew!!

  8. CFWU x 3
    Push press 1’s 85-95-110-125-130PR
    10-8-6-4-2-TBB (Rings)
    20-16-12-8-4-KBS 35#

    time 5:05

    for some reason I was the only person in the gym not contributing to the comments and issues of the feamale anatomy….lol whatever it takes to get your day going..

  9. yes, i’ve been to CF fredericton on a few occasions – and really want to get back to check out the new digs soon! and i did my certification at CF south brooklyn last year. i did the intro workout with CF dieppe, but we were outside so i guess that doesn’t count

    as for yesterday’s post on progress… i like to measure it a few ways..

    1. most important to me is my overall wellness – for this reason i’ve been working with rebecca bilodeau for more than a year now on my nutrition and overall health

    2. my performance is next priority.. i geek out keeping track of lifts, speeds, reps etc. a big goal for a year or two now has been to do as many WODs as RXed. and they are coming along! i’ve seen huge gains in 2 years of CFing!

    if i don’t do it as RXed, and lets give Fran as an example because everyone loves Fran.. say i did 45# instead of the RXed 65# i’d add up the total reps and weight and give myself a pat on the back for putting 2025# overhead as fast as i could – there’s no shame in doing that amount of work at all!

    3. last on my list is vanity (or so i should hope), but i have to face it, i do want to look good. regular body comp tests with rebecca have helped me keep track of how i’m doing. since i started CFing i’ve gained about 7# YAY! – all attributed to lean mass and the ability to hold more fluid, my body fat has gone down 2%.

    on that note, it is up to me to work hard to keep on track, but i’m really happy to have kevin and rebecca to guide me along the path and inform me, and have all you grunting, sweating, fast, heavy hitter, cursin’ like a truck driver (i’m looking at you jane 🙂 folks that keep me pumped and wanting more! thanks everyone!

    1. I have noticed you getting a lot of PRs in all of your training! Keep up the good work 🙂 you are doing something right haha

  10. I worked out with Janine and the gang at Crossfit Bathurst while I was there for two weeks in July. It was awesome and neat to see in what ways we share similarities and in what ways we are a little different. One thing I must say that I appreciate about the Crossfit community as a whole is that no matter when, no matter where, there always seems to be an open door policy when it comes to members visiting and working out in different boxes. We share this common passion and it’s always fun to meet new fearless people 🙂 I also feel that visiting other affiliates is a great opportunity to learn more about Crossfit and to grow in this sport. I will be in Kitchener at the end of August and I’ve already checked their site to see their schedule – I’m going to try to go in for a WOD or two while I’m there.

  11. I have been to a few different affiliates:
    – CrossFit Montreal
    – CrossFIt St-Jean
    – CrossFit L’usine
    – CrossFit South Brooklyn
    – CrossFit Kinetics

    I left for Atlanta this morning and I arrived here a couple hours ago
    Tonight, I am heading to CrossFit Atlanta to do a WOD.
    I might try to hit another gym later on this week…. but I might only stick with CF Atlanta because driving down here is a bit confusing and I know the way to that affiliate.

  12. I’ve been to CF Victory in Tampa and it was cool. Very close to the army base there with lots of hummers and marines running by as I did my walking lunges 🙂

    CFWU x 2 (RR 10 x 2)
    Amsap back/neck 5 min

    Strength push press 5’s

    20(unanchored)-16-12-8-4 sit ups anchored
    20-16-12-8-4 kbs (35#)
    6:44 was almost 3min faster in May but did K2E then

  13. Strength x10
    Back squat 95-115-125-130

    10-8-6-4-2 toes to bar
    20-16-12-8-4 KBS (35lb)

    Time: 3:18 (PR by 27 sec)

  14. CFWU x 3

    Strength – Front Squat

    Toes to Bar – 10-8-6-4-2
    Kettlebell Swings 53# – 20-16-12-8-4

    Time: 6:06

  15. Just came back from CF Atlanta!

    Did ”SQT” WOD that was on the main site on Aug. 9th 2010.

    3 rounds of:
    10 Ground to Overhead (95#)
    200 yards shuttle sprint.

    I actually got the best time of the day with 3:40 but I am sure somebody will be it later tonight.

    It is a BIG gym, probably 5-6 times the size of CF Moncton.
    There is a Weighlifting section only.
    I found that the classes were a bit disorganized but the people were really friendly.
    I might go back there this week if I have time.

    1. Nice! Compare your time to the posts on August 9th. You were quick! Even better than a couple of “Games” guys.

  16. CFWU x3

    Weighted Pull Ups x3
    12-20-30-40-50(only 2 reps)

    T2B 10-8-6-4-2
    KBS 20-16-12-8-4

    Time: 4:46

    0:57 PR from May. 🙂

    Good job 6:30 crew; I love when the classes are full like that.

  17. First WOD back from vacation…

    CFWU x 3
    Push Press x 5

    75-85-95-105-115 PR for reps

    WOD -> 6:14 PR by 22 seconds and used 53# versus 40# last time

    Did the Intro WOD while on vacation got 11 rounds + 5 push ups + 4 sit ups (PR is 13)

    Also did AMRAP in 10 minutes burpees – got 105 also a PR by 10.

  18. 6am
    Warm up x3
    Strength push press 1-1-1-1-1
    135-155-185-195-210(f)-210(f) Was going for a 5 pound Pr, not today

    T2B 10-8-6-4-2
    KBS (53) 20-16-12-8-4

    4:14? pr from 4:47

    Warm up x3
    Crossfit Endurance WOD

    on a C2 rower: 10 x 30 cals rest 4 mins In between.

    Pure brutal, but awesome. almost met pukie!

    good job today folks!

  19. CrossFit Gyms I’ve been to:
    Saint John
    Natural High
    Mike’s Gym
    South Brooklyn

    I love going to other gyms. I always learn something new that I bring back to you guys.

  20. Warm up x 3
    Front squats (3RM): 95-115-125-135(1)-135(2)
    I though I had 145, but I was wrong…so I’m a bit disappointed.

    WOD: ‘Grip killer’
    10-8-6-4-2 Toe to bar
    20-16-12-8-4 KBS (1 pood)
    Time: 4:54 min
    I was really confused with the number…I did more KBS!

    Good race Dan!!

    1. Oh and I went to:
      – Dieppe
      – Kinetics
      – Crossfit l’Usine

      Kevin…did you miss Calgary gym?

  21. I LOVE that you can go to other gyms and do a workout – that is a very cool thing about CrossFit!
    I was browsing the Facebook page for a CrossFit in Mexico – next time we’re there I want to go do a workout with them!

  22. Warm Up x 3

    Push Jerks @ 1 Rep.

    WOD: 10-8-6-4-2 Toes to Bar
    20-16-12-8-4 KBS @ 30#
    Time: 5:13

    Big improvement over my May 2 time of 7:02. I’ve been doing Toes to Bar in my warms lately, so this was the key for me.

  23. CFWU x 3

    Strength – Push Jerk
    5x 45-50-55-60-65

    Toes to Bar: 10-8-6-4-2
    Kettlebell Swings: 20-16-12-8-4 (35#)

    Time: 7:41

  24. WU x 3
    Strength Shoulder Press x 5
    95-100-105-110-115(F) 115(F) Grrrrr arggg!

    Toes 2 Bar – 10-8-6-4-2
    KBS – (53) 20-16-12-8-4

    Time: 5:01

    So hard on the hands this one! MC’s got it right when she called it grip killer.
    Great work 6:30 crew! Dan and MC had a really good race going on! Oh, and ladies… be careful, Marcel is sporting a very rugged new look. You’ve been warned!

  25. CFWU x 3

    Strength – Back Squat

    Toes to Bar – 10-8-6-4-2
    Kettlebell Swings 53# – 20-16-12-8-4

    Time: 5:04

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