Rain or shine…

4 rounds of:
Run 400m
Rest 2 minutes

Post time of each round to comments.

Knees, meet Elbows. Elbows, this is knees.

48 thoughts on “Rain or shine…”

  1. 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!

  2. 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. 😀

    1. Totally agree, thanks for keeping the gym going while Kevin was getting a well deserved break!

    2. 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!

  3. CFWUx3

    Strength: Push Jerk x5

    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!

  4. 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.

  5. 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…

    1. No, only 2, people have to look online to see what is available!
      Some people already booked online for some 4:15 spots!

  6. 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 😀

    1. 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?

    2. We’re going for the tandem jump. It’s 275$ per person for a group of 1-4 and 5+ it’s 250$.

  7. 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

  8. CFWU x 3

    Strength – Deadlift

    WOD – 4 Rounds of
    Run 400m
    Rest 2 minutes

    1:29 1:31 1:37 1:39

  9. CFWU

    Overhead Squat
    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. 🙂

  10. CFWU x 3
    Clean 1-1-1-1-1
    65-85-105-120PR-120(same weight-wanted to improve tecnique)

    Peplaced running with Rowing

    400M x 4 with 2 min rest between each
    1:27 – 1:26 – 1:27 – 1:30

  11. Overhead Squat – 1RM
    75-95-105-115-125(f)-125(PR by 25!) 😀

    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!

  12. CW x 3
    Squat Cleans 65-95-105-115failed 115

    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. 🙁

  13. 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.

    1. Maybe if you would start listening and stop talking for once!

      But even that, you are a special case little Dave!

  14. It’s been lots of fun! It’ll be good to have our head honcho back though 🙂

    Awesome runs today everyone!

  15. 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

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