Hey folks, gotta cancel for the 5:30 again tonight…
Marcel
CFWU x 3
Strength x 1 Push Jerk
85-95-105-125-130 PR (previous PR 105#)
W.O.D. 4 rounds
400 m run
2 min. rest
1:38 1:36 1:42 1:42
Great job everyone!
Marc H.
I would like to thank Mum,Pierre,Gabrielle and MC for all the time spent at the gym the past week when Kevin was bathing in the sun. You all did a wonderful job. 😀
Jamie
Totally agree, thanks for keeping the gym going while Kevin was getting a well deserved break!
Gabrielle
🙂
Gabrielle
Thank you for the kind words Marc! It’s been fun 🙂
Pierre
Hey, no problem guys!
I really like teaching classes!
MC
Thanks Marc! I’m glad that it help! 🙂
krista
I AGREE TOO!
it has been very gracious of all of you to have taken time out of your busy schedules to help kevin out and keep us going while he’s been away. thank you!
nice to meet some new faces at the morning session, good work everyone!
Heather (Mum)
Thanks Marc and Jamie. It was a pleasure. I bet Kevin will be glad to be back at the gym tomorrow. They fly in tonight.
Great job am crew.
If it is raining hard this afternoon we will do Tabata rowing instead of running. Come prepared for anything.
Lisa Wood
Can’t make my 4:15 so it’s open, I took the 5:30. See you later thanks.
Andy
I will take the 415pm. Thanks Lisa
Pierre
Andy, you need to book it in the schedule!
Now, somebody already took it!
MC
Andy you could take my 4h15, I won’t be able to make it!
Darrell
Have to cancel my 4:15pm class…got the stomach flu.
chantal
I’m not felling to great today, someone can have my 4:15 spot.
Pierre
Chantal who?
There is 2 Chantal booked for 4:15!
Jane
Thanks for all your great coaching Heather, Gabrielle, MC and Pierre! I especially appreciated it yesterday for my Squat Cleans and the WOD as rx’d. I’ve made some progress since Saturday when I was a very slow learner. (What? No rest or dancing between the push ups and pull ups? Well that’s just silly.) Hee hee hee…
Gabrielle
Thanks Jane 🙂
Heather (Mum)
thanks Jane.
Cathy
I am very, very sorry about the late notice but I won’t be able to make my 4:15…
Rob W
I have to miss the 4:15 class. Sry
Heather (Mum)
So I think we have 9 booked, 4 out and 1 in with now 3 spots remaining for 4:15.
Pierre
No, only 2, people have to look online to see what is available!
Some people already booked online for some 4:15 spots!
Andy
I’m there!
Marc H.
Just wondering if some of you would consider skydiving? If yes, it would be cheaper as a group and Steph and I would go on the weekend of the 5th and 6th of June. You can email me at [email protected] if interested or on here. thanks 😀
Owen
I did it last Sept for the 1st time and if you had a group i would go again. Are you looking at tandem or the 1/2 day training and 3000 ft jump?
Gabrielle
I would love to try it if it’s tandem 🙂
Gabrielle
🙁 probably can’t afford that right now…
Marc H.
We’re going for the tandem jump. It’s 275$ per person for a group of 1-4 and 5+ it’s 250$.
Sonia
Strength 5×3
Shoulder press 70-85-85-85(failed 3rd rep)-85
Front Squat 120-135-135-135-135
CFWU x 3
Clean 1-1-1-1-1
65-85-105-120PR-120(same weight-wanted to improve tecnique)
WOD
Peplaced running with Rowing
400M x 4 with 2 min rest between each
1:27 – 1:26 – 1:27 – 1:30
Jeff
Overhead Squat – 1RM
75-95-105-115-125(f)-125(PR by 25!) 😀
WOD:
4 rounds of 400m run
rest 2 minutes
1:28, 1:32, 1:39, 1:42
Michael Johnson holds the 400m world record at 43.18 seconds! …More than twice as fast as my runs! Kevin, we should try a 100m sprint to compare ourselves to Usain Bolt!
Patrick
Nice PR. I knew you could do it 🙂
Marcel
Great PR on the OHS Jeff!
Gillyon
CW x 3
Squat Cleans 65-95-105-115failed 115
WOD:
4 rounds of 400m run
rest 2 minutes
1:15, 1:18, 1:23, 1:29
My last run was terrible and I let a boy beat me. 🙁
krista
Gillyon – your times are awesome!
a boy beat me on my third run too
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Hey folks, gotta cancel for the 5:30 again tonight…
CFWU x 3
Strength x 1 Push Jerk
85-95-105-125-130 PR (previous PR 105#)
W.O.D. 4 rounds
400 m run
2 min. rest
1:38 1:36 1:42 1:42
Great job everyone!
I would like to thank Mum,Pierre,Gabrielle and MC for all the time spent at the gym the past week when Kevin was bathing in the sun. You all did a wonderful job. 😀
Totally agree, thanks for keeping the gym going while Kevin was getting a well deserved break!
🙂
Thank you for the kind words Marc! It’s been fun 🙂
Hey, no problem guys!
I really like teaching classes!
Thanks Marc! I’m glad that it help! 🙂
I AGREE TOO!
it has been very gracious of all of you to have taken time out of your busy schedules to help kevin out and keep us going while he’s been away. thank you!
CFWUx3
Strength: Push Jerk x5
45-55-65-75-85(4)
WOD 4 400m runs, 2 min rest
1:30, 1:27, 1:28, 1:31
nice to meet some new faces at the morning session, good work everyone!
Thanks Marc and Jamie. It was a pleasure. I bet Kevin will be glad to be back at the gym tomorrow. They fly in tonight.
Great job am crew.
If it is raining hard this afternoon we will do Tabata rowing instead of running. Come prepared for anything.
Can’t make my 4:15 so it’s open, I took the 5:30. See you later thanks.
I will take the 415pm. Thanks Lisa
Andy, you need to book it in the schedule!
Now, somebody already took it!
Andy you could take my 4h15, I won’t be able to make it!
Have to cancel my 4:15pm class…got the stomach flu.
I’m not felling to great today, someone can have my 4:15 spot.
Chantal who?
There is 2 Chantal booked for 4:15!
Thanks for all your great coaching Heather, Gabrielle, MC and Pierre! I especially appreciated it yesterday for my Squat Cleans and the WOD as rx’d. I’ve made some progress since Saturday when I was a very slow learner. (What? No rest or dancing between the push ups and pull ups? Well that’s just silly.) Hee hee hee…
Thanks Jane 🙂
thanks Jane.
I am very, very sorry about the late notice but I won’t be able to make my 4:15…
I have to miss the 4:15 class. Sry
So I think we have 9 booked, 4 out and 1 in with now 3 spots remaining for 4:15.
No, only 2, people have to look online to see what is available!
Some people already booked online for some 4:15 spots!
I’m there!
Just wondering if some of you would consider skydiving? If yes, it would be cheaper as a group and Steph and I would go on the weekend of the 5th and 6th of June. You can email me at [email protected] if interested or on here. thanks 😀
I did it last Sept for the 1st time and if you had a group i would go again. Are you looking at tandem or the 1/2 day training and 3000 ft jump?
I would love to try it if it’s tandem 🙂
🙁 probably can’t afford that right now…
We’re going for the tandem jump. It’s 275$ per person for a group of 1-4 and 5+ it’s 250$.
Strength 5×3
Shoulder press 70-85-85-85(failed 3rd rep)-85
Front Squat 120-135-135-135-135
4 rounds of 400 m run
1:39 1:37 1:38 1:38
CFWU x 3
Strength – Deadlift
5-5-5-5-5
210-230-260-290-310
WOD – 4 Rounds of
Run 400m
Rest 2 minutes
1:29 1:31 1:37 1:39
CFWU
Overhead Squat
5-5-5-5-5
30-45-55-65-75 Thanks Owen!
WOD: 4 rounds of 400m run
rest 2 minutes
1:35, 1:34, 1:44, 1:49
I blew my load early on this one. 🙂
…I didn’t find this running THAT exciting!
CFWU x 3
Clean 1-1-1-1-1
65-85-105-120PR-120(same weight-wanted to improve tecnique)
WOD
Peplaced running with Rowing
400M x 4 with 2 min rest between each
1:27 – 1:26 – 1:27 – 1:30
Overhead Squat – 1RM
75-95-105-115-125(f)-125(PR by 25!) 😀
WOD:
4 rounds of 400m run
rest 2 minutes
1:28, 1:32, 1:39, 1:42
Michael Johnson holds the 400m world record at 43.18 seconds! …More than twice as fast as my runs! Kevin, we should try a 100m sprint to compare ourselves to Usain Bolt!
Nice PR. I knew you could do it 🙂
Great PR on the OHS Jeff!
CW x 3
Squat Cleans 65-95-105-115failed 115
WOD:
4 rounds of 400m run
rest 2 minutes
1:15, 1:18, 1:23, 1:29
My last run was terrible and I let a boy beat me. 🙁
Gillyon – your times are awesome!
a boy beat me on my third run too
Good times I knew you could do it
Thanks! My last run was terrible though.
CWX3
Strength: Front Squat
WOD:
4 Rounds of 400m run
Rest 2 minutes
1:25, 1:18, 1:20, 1:25
thanks to all the coaches who filled in while kevin was gone. even though they don’t know how to start a 400m run properly.
Maybe if you would start listening and stop talking for once!
But even that, you are a special case little Dave!
It’s been lots of fun! It’ll be good to have our head honcho back though 🙂
Awesome runs today everyone!
CFWU x 2 (ring rows 10×2)
Strength 5’s OHS/Goat
45-45-45-75(tried Guys’ pumps on)-45
WOD 4 rds
400m run
2 min rest
—————
1:37, 1:39, 1:45, 1:43