great job Sonia, woow!
Awesome pic Dan, great work Pat!!
Kerri
Hey Elissa! I left your clothes at the gym in the office from the UFC party night ahahha. I figured you may want them at some point and I haven’t seen you 🙁
They have these at Sport Chek now. They also have the new Merrell Barefoot shoes.
Rob
I tried them both on today. the Reebok ones are pretty sweet. The merrell ones were nice too. Hard to know for sure without trying them out. Was a bit shy to run around the store with them on.
Reebok was $109
Merrel was $139. They had 2 kinds, one for running and one for trails. Their site might give specific details as to the benefit of each.
I have Merrell pace gloves..love em. Not sure about those Reebok things..look gimicky to me. The Merrells are good if you do pose running. Heal striking in them would not be comfortable and I haven’t lifted much weight with them at this point so no real opinion on that right now. I wore them all around when we were in Toronto.
Kevin
I would recommend Merrell. Extremely light shoe. Versatile. More likely to run properly with them.
Tracy S.
WUX2
Strength: Front Squats
x5 – 75-85-90-95
WOD: scaled
~ 50 Pullups (12 w/green band – the rest with green/yellow)
~ 50 KBS @ 35#
~ 150 single skips
~ 50 OHS (I think it was about 6 @ 55#; then dropped to 45#)… Struggled to keep the weight steady …. felt like had nothing left for the OHS!! Did help a bit once I took my shoes off though.
Results: 44 OHS at the 25 minute mark.
Shoulders & arms will definitely be feeling this one tomorrow.
Heather S
WU x 2
Strength – overhead squat x 1
40,50,65,70,75
22:52 – Glad I went for the 75 rep scale even though I wasn’t convinced I’d get through the OHS. Great work out everyone!
Lora
Well done Heather! Great job!
MC
Back Squat 10 RM: 95-105-115-125-135(5)
WOD as Rx’d: Got to 4 OHS in 24:40 min
I did Fran yesterday and it is not a good combinaison with today.
I liked that wod! I need to do more long workout since my endurance is really not good.
Lora
WU x 2 (did pullups with green band…no pain! Woohoo! First time since early April)
Strength: Push press (x5)
45-65-75-85-90
*did shoulder press last week and couldn’t get through 3 sets because of pain. No pain tonight*
WOD – Regional Games WOD #4
100 pullups (with red band)
100 KBS (35#)
100 double unders (subbed 300 singles)
100 front squats (65#)
Got to 77 front squats.
This was a grip killer! Thought that KB was gonna drop on my head a couple of times.
Did the 300 single skips unbroken!! Now if I could only do that with the double unders! *sigh*
Great work 4:15 crew 🙂
Chantal L.
WU x 2
Strength 3’s – Front squats
70-80-90-100- 110
WOD Scaled to 75 reps
pullups (blue)
KBS (35#)
Double unders
OHS (65#)
6:30
wu
Strength Push press 3rm
135-155-185-205-215×4-225f (x1 almost 2) I have 225 in me if I could try it again.
Powercleans 3rm
135-155-185-205 – ran out of time.
WOD
Pullups 100
KBS 50LB 100
DU 100 (forgot my rope god damn it)
OHS 100 (95LB)
50 OHS in 25:00 min
*Need to work on KBS.
Gabriel
Great job Ed!
Mario
WUx2
50x no-show burpees
OHS x10
45-65-75-85-95
WOD
– pull-ups x75
– KBS @ 40# x75
– DUs x75
– OHS x75
Score = 50 DUs
Corinna
WU x 1
Strength: OHS x 3
45-55-65-75-85
WOD: RX
Got 10 OHS
Really need to work on my OHS!
Great job 4:15 p.m. crew!
Gabriel
WUx2
Strength – Cleans X5
95-115-135-155(f) -Improper Form
135-145-135 – Worked on form – by doing a slight squat clean that makes my form 100% better 🙂
Thanks Kevin!
WOD
Pullups x75
KBS 50# x 75
DU x75
OHS 65# x75
40 OHS in 25:00 min
After I was done the WOD I realised my weight for the OHS was 65, should have been 75. Forgot to put on the 5’s. Man!!!
Still happy with the results.
I got a PR for DU’s of 14 in a row 😀
Great job to the 6:30 gang!
Marcel
NIce Gabe!
Joanna
WU x2
Shoulder Press x5
45 50 55 60 70×3
100’s as Rx
Got to 30 OHS at 25 mins.
After watching how tough this workout was on the weekend and doing the team version of 250 of everything split between 4 of us I knew it wasn’t going to be easy. There were many people who didn’t finish this one so I think I did alright 🙂 Good to be back!
Darrell
WUx2
Front Squat
135×5 155×5 175×5 185x5Pr for reps
WOD
as Rx got to 26 OHS had to switch to front squat got to 13(shoulder was on fire).
Challenging and grueling workout, but I actually liked it in a messed up sort of way!
Hannah
wu x 2
cleans 5’s: 65, 45, 45, 50, 50
wod scaled:
50 pull ups with thickest band; slow going but i got it done
50 KBS 20lbs
150 single skips
50 front squats; 12 @ 65, rest at 45
22:08
Chris
WUX2
Front Squat
95-135-185-190(x5)
WOD (scaled to 50)
50 Pullups(red band)
50Kettlebell Swings (40lbs)
115 singles and 16 double unders (i messed up the count i think)
50 front squats (65lbs)
24:54
Francis
WU x 2
Strength Back Squats
5 x 95-105-115-125-145
WOD Scaled
Hi Kevin
please change 225 singles skips for 250 singles skips and 75 overhead squats for 50 OHS in Gilles post
Thanks
Steph G
wu x2
BAck Squat ‘1’s
75-90-100-115-120
WOD
50 pullups
50 KBS #30
150 Du x3 singles
50 OHS #55
@25 min 40 OHS..
Almost puked on the singles. Shouldn’t of ate a nhour before the WOD. Felt very unbalance w the OHS. I can usually get 10 in a row but today I was doing 5 reps…
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…
WTF I was sure Dan would have spent all weekend with his shirt off!!
Push Press 1x
95-115-135-155f-155f-155f
I did learn to grip a little wide (not much)
100 Pullups
100 Kettlebell Swings (53#)
100 Double Unders
100 Overhead Squats (95#)
made it to 51 OHS in the 25:00 cap
I really liked this one. After a wod like this you are spent from head to toe.
wow, nice work! 🙂
Awesome job Pat! There were guys who did not finish this WOD at Regionals and they were in the top 60 for Canada East so well done indeed!
WOW!
Good job Pat!
You killed this Pat, nice job.
Holy cow Patrick! That is awesome!!
Thanks guys!
That’s a great picture of Dan!! Great job Dan!
Dan’s the man!!
Sorry for this morning Kev, totally forgot
Strength – deadlift 5×5 @ 185lb
Wod as rx(but kbs only to eye level)
24:40
Well done am crews
You are my hero Sonia!
wow Sonia! That’s great.
Pazzo!
Amazing; You will be on top of the crossfit mom’s 😉
WOW, Sonia, way to go!!!
KBS, DUs… a great WOD to work on goats 🙂
WU x 2
Strength Back Squats
3 x 45-45-45-45-45
WOD Scaled
50 Pullups
50 Kettlebell Swings (25#)
50 Single Skips
50 Overhead Squats (35#)
time 16:00
I kind of enjoyed this workout.
oh I forgot to add “purple band” for pullups 😉
great job Sonia, woow!
Awesome pic Dan, great work Pat!!
Hey Elissa! I left your clothes at the gym in the office from the UFC party night ahahha. I figured you may want them at some point and I haven’t seen you 🙁
WU x 2
Strength – overhead squat x 5
45,55,65,70,75
WOD Scaled 1
75 Pullups (yellow band)
75 Kettlebell Swings (40#)
250 Single Skips
50 Overhead Squats (65#)
time = 25:00 (mist it by 4 overhead squats)
I enjoyed this wod
Nicely done Gilles!
Nice work Gilles!
Way to go Gillles!
CFWU x 2
Strength – Back Squat x 3
155-170-185-215-240 PR for Reps
WOD – Regional WOD #4
100 Pullups
100 KBS 50#
100 Double Unders
100 Overhead Squats 95#
Made it to 1 Overhead Squat
http://www.reebok.com/CA/brand/men/running/real-flex
ThoughtsÉ
They have these at Sport Chek now. They also have the new Merrell Barefoot shoes.
I tried them both on today. the Reebok ones are pretty sweet. The merrell ones were nice too. Hard to know for sure without trying them out. Was a bit shy to run around the store with them on.
I like them. How much are they?
Reebok was $109
Merrel was $139. They had 2 kinds, one for running and one for trails. Their site might give specific details as to the benefit of each.
If anyone is curious here are the Merrell shoes(in conjunction with Vibrams)
http://www.merrell.com/CA/en/Barefoot
I have Merrell pace gloves..love em. Not sure about those Reebok things..look gimicky to me. The Merrells are good if you do pose running. Heal striking in them would not be comfortable and I haven’t lifted much weight with them at this point so no real opinion on that right now. I wore them all around when we were in Toronto.
I would recommend Merrell. Extremely light shoe. Versatile. More likely to run properly with them.
WUX2
Strength: Front Squats
x5 – 75-85-90-95
WOD: scaled
~ 50 Pullups (12 w/green band – the rest with green/yellow)
~ 50 KBS @ 35#
~ 150 single skips
~ 50 OHS (I think it was about 6 @ 55#; then dropped to 45#)… Struggled to keep the weight steady …. felt like had nothing left for the OHS!! Did help a bit once I took my shoes off though.
Results: 44 OHS at the 25 minute mark.
Shoulders & arms will definitely be feeling this one tomorrow.
WU x 2
Strength – overhead squat x 1
40,50,65,70,75
WOD Scaled
75 Pullups (blue band)
75 Kettlebell Swings (35#)
225 Single Skips
75 Overhead Squats (45#)
22:52 – Glad I went for the 75 rep scale even though I wasn’t convinced I’d get through the OHS. Great work out everyone!
Well done Heather! Great job!
Back Squat 10 RM: 95-105-115-125-135(5)
WOD as Rx’d: Got to 4 OHS in 24:40 min
I did Fran yesterday and it is not a good combinaison with today.
I liked that wod! I need to do more long workout since my endurance is really not good.
WU x 2 (did pullups with green band…no pain! Woohoo! First time since early April)
Strength: Push press (x5)
45-65-75-85-90
*did shoulder press last week and couldn’t get through 3 sets because of pain. No pain tonight*
WOD – Regional Games WOD #4
100 pullups (with red band)
100 KBS (35#)
100 double unders (subbed 300 singles)
100 front squats (65#)
Got to 77 front squats.
This was a grip killer! Thought that KB was gonna drop on my head a couple of times.
Did the 300 single skips unbroken!! Now if I could only do that with the double unders! *sigh*
Great work 4:15 crew 🙂
WU x 2
Strength 3’s – Front squats
70-80-90-100- 110
WOD Scaled to 75 reps
pullups (blue)
KBS (35#)
Double unders
OHS (65#)
Finished 19 OHS in 25 mins
WU
4:15 Crossfit endurance WOD
200m Sprints x6 w/ 2min rest
35.41s – 32.94s – 34.90s – 36.38s – 37.54s – 36.59s
6:30
wu
Strength Push press 3rm
135-155-185-205-215×4-225f (x1 almost 2) I have 225 in me if I could try it again.
Powercleans 3rm
135-155-185-205 – ran out of time.
WOD
Pullups 100
KBS 50LB 100
DU 100 (forgot my rope god damn it)
OHS 100 (95LB)
50 OHS in 25:00 min
*Need to work on KBS.
Great job Ed!
WUx2
50x no-show burpees
OHS x10
45-65-75-85-95
WOD
– pull-ups x75
– KBS @ 40# x75
– DUs x75
– OHS x75
Score = 50 DUs
WU x 1
Strength: OHS x 3
45-55-65-75-85
WOD: RX
Got 10 OHS
Really need to work on my OHS!
Great job 4:15 p.m. crew!
WUx2
Strength – Cleans X5
95-115-135-155(f) -Improper Form
135-145-135 – Worked on form – by doing a slight squat clean that makes my form 100% better 🙂
Thanks Kevin!
WOD
Pullups x75
KBS 50# x 75
DU x75
OHS 65# x75
40 OHS in 25:00 min
After I was done the WOD I realised my weight for the OHS was 65, should have been 75. Forgot to put on the 5’s. Man!!!
Still happy with the results.
I got a PR for DU’s of 14 in a row 😀
Great job to the 6:30 gang!
NIce Gabe!
WU x2
Shoulder Press x5
45 50 55 60 70×3
100’s as Rx
Got to 30 OHS at 25 mins.
After watching how tough this workout was on the weekend and doing the team version of 250 of everything split between 4 of us I knew it wasn’t going to be easy. There were many people who didn’t finish this one so I think I did alright 🙂 Good to be back!
WUx2
Front Squat
135×5 155×5 175×5 185x5Pr for reps
WOD
as Rx got to 26 OHS had to switch to front squat got to 13(shoulder was on fire).
WU x 2
Strength – Shoulder Press x 3
85-90-100-115-125
WOD Scaled
75 Pullups
75 Kettlebell Swings (53#)
250 Single Skips
25 Overhead Squats (65#)
time = 25:00
Challenging and grueling workout, but I actually liked it in a messed up sort of way!
wu x 2
cleans 5’s: 65, 45, 45, 50, 50
wod scaled:
50 pull ups with thickest band; slow going but i got it done
50 KBS 20lbs
150 single skips
50 front squats; 12 @ 65, rest at 45
22:08
WUX2
Front Squat
95-135-185-190(x5)
WOD (scaled to 50)
50 Pullups(red band)
50Kettlebell Swings (40lbs)
115 singles and 16 double unders (i messed up the count i think)
50 front squats (65lbs)
24:54
WU x 2
Strength Back Squats
5 x 95-105-115-125-145
WOD Scaled
50 Pullups (green band)
50 Kettlebell Swings (35#)
150 Single unders
50 Overhead Squats (45#)
time 23:57
Strength – Front Squat x 3
70-80-90-90-85
WOD – Regional WOD #4
25 Pullups (green band)
25 KBS 25#
25 Double Unders
25 Overhead Squats 35#
Very sore so I whimped out.
time: 9:37
Hi Kevin
please change 225 singles skips for 250 singles skips and 75 overhead squats for 50 OHS in Gilles post
Thanks
wu x2
BAck Squat ‘1’s
75-90-100-115-120
WOD
50 pullups
50 KBS #30
150 Du x3 singles
50 OHS #55
@25 min 40 OHS..
Almost puked on the singles. Shouldn’t of ate a nhour before the WOD. Felt very unbalance w the OHS. I can usually get 10 in a row but today I was doing 5 reps…