**Last day to order shirts**
**There will be a temporary 3:15pm class on Monday, Wednesday, Friday until the end of June. At that point, it will become a 7am class for the summer.
Run 800m
15 OHS (95/65#)
Run 400m
12 OHS (95/65#)
Run 200m
9 OHS (95/65#)
CFWU X 3
Strength 3-3-3-3-3
Overhead Squat 15- Pole-10-20
WOD
Run 800m
15 OHS 10 lb.
Run 400 m
12 OHS
Run 200 m
9 OHS
Time 15:25
Great job am crew.
hey Kevin
can you order me a large red you will pass out before you die T shirt also
thanks
going to be making up some box jumps if anyone wants one 30.00 per box
Sean :o)
:o)
It would cost way too much to have only 1 shirt printed with that. I’ll probably have more of those printed anyway later on (before the Hopper Event), because they were popular.
Not a great morning for me.
On my first pullup I pinched a nerve in my upper back. Did a small warm-up, a few deadlifts and should not have done the WOD. Right now it hurts to sit still.
Deadlifts – 3RM
135-185-225
WOD (95#):
15:48
Good job doing this one as prescribed
Ice on the first day of “pinching” a nerve may accelerate the healing.
CFWUx3
well not all was 3 rounds (2x pull ups and K2E, hands very sore from yesterdays wod)
strength: press x3
45-50-60-65-70(2)
WOD:
800m run
15 OHS (45#)
400m run
12 OHS
200m run
9 OHS
time – 10:05
i’m pretty disappointed with this- should have gone higher weight. the OHS is my BIG goat, i just only did 5 @ 60# last week. i didn’t challenge myself enough on them today.
Joanna! are are rockin’ my socks today with that performance! (and making me want to try this one again with more weight)
…hooorrayyy for OHS….
Nooooooooo!!!
ahhh sweet sweet day off.
Agreed
nice on the new class times
man I’m hot
Oh man that is a great face lol. good push ed!
OHS FTW!!!!!
No cancelation again. Wow.
FYI guys, it is now 7:23pm in Valencia, Spain and we are going out to eat! Oh and btw beer and wine are really cheap here! We ate a lot of bread and drank a lot in the last few days…. And we feel like we took 10 lbs…. That’s what happened when you get out of your diet for a few days. Enjoy the WOD…. We will enjoy the wine now! 🙂
Glad you’re having a fun trip! 🙂
I hate you 🙂 Have fun guys!!
Have some bread and vino for me too please! Try a 2007 Tempranillo or a Rioja Navajas! Dry, spicey and a little slice of heaven!
Glad you’re having a great time guys. Now, stop reading this and go eat more bread!
*hehe*
Hi Kevin,
I would like 1 medium shirt in Navy or Cherry red with the Moncton creed. Thanks!
CFWU X 3
Strength 1-1-1-1-1
Deadlift 155-165-175-185-185(need to watch form on this)
WOD(modified for my ankle)
Row 800m
15 OHS 45#
Row 400m
12 OHS
Row 200m
9 OHS
time=11:34
Could have gone a little heavier on the OHS. Next Time.
Awesome Job AM Crew!! Joanna You Rock!!!!
Warmup x 3 –> 5:09
Front Squats 5-5-5-5-5
95-115-135-145-160
Run 800m
15 OHS (95#)
Run 400m
12 OHS (95#)
Run 200m
9 OHS (95#)
11:27 Not a fast time, but I’m happy I did all the OHS unbroken.
Good job on those damn OHS!
Great work Pat! Congrats on going unbroken!
As Rx’d man…great job!
I have a change of plans for tonight and have to cancel tonight at 6:30. I messed up the record Marc!
Oooo you’re gonna pay for that…hahaha
CFWU x 3
strength – push jerk 5’s
115-125-135-145 no time for a 5th set
WOD 800m run
15 OHS 70#
400m run
12 OHS
200m run
9 OHS
KEvin could you gime me my time. kinda forgot to write it down. I think it was in the low 4 or 5 min. 😀
O and I forgot to give you the money for the T’s so I’ll drop in tomorrow morning. I think a finish at 6 so C-ya then
9:40
WU x 3 (I was still so sore from Monday’s workout I was already feeling beat by the end of the Warm Up!)
Strength = Deadlifts x 5
5-5-5-5-5
135-155-165-185-205 (PR for weight And reps)
WOD:
Run 800m
15 OHS (95#)
Run 400m
12 OHS (95#)
Run 200m
9 OHS (95#)
Time… I also forgot to write it down. (little help K-Woo!?)
Broke the first 15 OHS in half, 8 then 7. Rounds 2 and 3 were unbroken… not the most stable at times but unbroken. Towards the end of Round 3 I staggered and almost dumped the bar, Gillian was cheering me on and said “Come on! Just one more Liam!” I was counting in my head and looked at her a little confused and said, “… nope… 3 more.” *hehe* thanks for cheering me on though!
Great work 6:30 crew!
I’ll get it tomorrow. Good job Rx’d!
Mine too please coach…
Whoops! Sorry, I of course meant Gillyon…. not that creepy Gillian. (She’s just weird) Gillyon rocks though!
hahahahaha
That Gillian is a strange one!
13:12
Thanks Coach!
CFWU X 3
Strength x 3
Front Squat
75-95-110-130-140
WOD
Run 800m
15 OHS used 65lbs
Run 400m
12 OHS
Run 200m
9 OHS
time=?
Finished last and apparently too exhausted to write down my time…
Thanks for the push at the end everyone, the last set of squats were my best thanks to all of YOU! Gotta love CF!
14:26
Thanks!
CFWU x3
Strength OHS
1’s
worked on balance and flexibility…using lifts under my feet
35# on 10# liftX1
35# on 5# lift x1
45# on 5# lift x1
45# on 2.5# lift x1
45# no lift x 1 ….previous PR w/o lift was 35#
55# no lift x F
55# no lift x F
WOD modified to Row
Row 800M 15 OHS 45#
Row 400M 12 OHS
Row 200M 9 OHS
9:43
CW x 3
Shoulder Press (5s) 45-50-55-60-65
WOD:
Run 800m
15 OHS used 35lbs
Run 400m
12 OHS
Run 200m
9 OHS
Time: 10:24
Shoulder Press x1
45×5
95-105-115-120-125-130-135(F)
These felt really good, despite the sore shoulders from Sott’s and other shoulder lifts this week.
Run 800m
15 OHS (115#)
Run 400m
12 OHS (115#)
Run 200m
9 OHS (115#)
9:50
Decided to up the weight, because I know in Calgary, they won’t be using 95# for anything! Very pleased with results.
Warm up x 3 (why did that feel so hard today?)
strength back squat 3s
70-75-80-85-90 (those felt even worse than the warm up????)
WOD using 20lbs
800m run
15 OHS
400m run
12 OHS
200m run
9 OHS (I will try 25 at least next time)
time: 10:20
A big welcome to all our new members:) we’re so happy to have you with us and you kicked butt on your workouts!! Go ladies go!!
Tracy, I’m so happy you were there tonight! You really inspire me to work harder – love ya!
Thanks for all your encouragement so far Gabrielle.
You’re awesome!!
I still Say i’m very attractive.