42 thoughts on “Thank Sonia for this little doozy”
Gillyon
-Excited for this workout. 🙂 I have never done shoot-throughs. Thanks Sonia!
-But grossed out by the pic…I can see why my husband doesn’t work out with me anymore…
Sonia
It’s a fun one 🙂
Grossed out by the pic?! are you kidding me… Gill!!! you look great 🙂
Jane
Yeah…those cut muscles in your arms are revolting! 😛
Nice PR Lance, that bar I’m sure it was cool seeing that bar bending.
Ed
Almost met pukie today
Warm up with HSPUS
did The 2k row instead of strength
7:39.8
almost poohed my pants then
for time
10-8-6-4-2 Shoot-throughs
10-10-10-10-10 Lunges
10-15-20-25-30 Box jumps
11:36 i believe
I was mega destroyed after the row I would be curious to see how well I could do with out it.
Signed up for the paleo challenge! 🙂
great job am crew,
Sonia you killed this one, you and Gill are having great improvements Can’t wait to see you compete soon 🙂
Jeff
It was a special day for Ed. Crazy! Great row, short rest and a second WOD! You shall now be known as “Special Ed”. … hmmm … scratch that… how about “Super Ed”! 🙂
Ed
sped is what they call me at work haha or spedward.
Jamie
Speical Ed LOL Great Job Ed, not sure where you find the energy so early in the morning!
WOD: my idea!!! hehehe, hope everyone loves it, I know I did!
Time: 7:24
Did the box jumps with the black box, so I could work on consecutive rebound jumps. It went well, improvement, next time I’ll have to do it with the regular box.
Jane
Can someone bring me their copy of yesterday’s paper? I don’t get it and my brother’s picture was in it running the 1/2 marathon. 🙂
Chantal
I have to cancel today, someone can have my 4:15 spot…
Jamie
CFWU x 3
Strength – Push Press
3-3-3-3-3
85-95-105-115-115
WOD – Time 13:07
Jamie
That was Push Jerk, not Push Press.
MC
Push Jerk (5 reps): 45-65-85-95(4)-95 (82% of max)
WOD—> 10:45 min
I like the shoot through, I wish we could have them more often!
Thanks Sonia for the workout!!
Sonia
yay, another person that likes them… I agree we should have them more ofter 🙂
Jane
WU x 3
Push Press 3-3-3-3-3 / 45-50-55-70-75 (PR-Reps)
WOD – 16:00
Pierre
OHS 5RM (80%) goal was 160 –> 95-135-145-155(failed at rep 3)
I have a hard time getting my left shoulder to stay “active”… that is why I failed at rep 3.
WOD w/ 24” box jumps –> 6:14
Heidi
Warm Up X 3
Push Press @ 3 reps.
45-55-65-75-75
WOD: 12:03
I found the shoot throughs @#&%*$ hard….sorry Sonia, I don’t share MC’s enthusiasm. My version of these were pretty ugly & just wanted to get them over with. I have this sinking feeling we’re going to be seeing more of these.
Congrats on your Cross Fit certification MC. Great accomplishment!
O.H.S. 45-55-65-70-75-75 Not getting enough depth.
W.O.D.
for time
10-8-6-4-2 Shoot-throughs
10-10-10-10-10 Lunges
10-15-20-25-30 Box jumps
Time: 12:14 I should have checked Heidi’s time, I could’ve pushed to beat it!
Thanks Sonia, I like shoot-throughs also.
Gillyon
CW x 3
Shoulder Press @ 1 rep
45-55-65-70-70-75(failed)
WOD: 8:38
Interesting workout. First time doing shoot throughs…and i am indifferent about them. First time doing full box jumps with the big box since August…felt great.
Thanks Sonia for the great workout. 🙂
Ed
If the weather is really bad tomorrow I wont be able to make it in ! 🙁
Patrick
Kev, If I have to plow my way out of the driveway tomorrow morning, I definitely won’t make it on time.
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…
-Excited for this workout. 🙂 I have never done shoot-throughs. Thanks Sonia!
-But grossed out by the pic…I can see why my husband doesn’t work out with me anymore…
It’s a fun one 🙂
Grossed out by the pic?! are you kidding me… Gill!!! you look great 🙂
Yeah…those cut muscles in your arms are revolting! 😛
nothing worse than showing up to the gym and being out down by your wife..
warm up
Deadlift 1-1-1-1-1
225-275-315-365(PR)-390! PR! Hitched it on the way up gotta try to not do that next time.
WOD: 13:33
Great work today everyone thanks for the hard WOD Sonia.
Nice PR!
Congrats Lance! I hope Kevin got a picture of all those plates. haha!
Wow! great PR
Woah!! I can smell the 400lbs coming soon! 🙂
race you to 400!
ITS ON!
Nice PR Lance, that bar I’m sure it was cool seeing that bar bending.
Almost met pukie today
Warm up with HSPUS
did The 2k row instead of strength
7:39.8
almost poohed my pants then
for time
10-8-6-4-2 Shoot-throughs
10-10-10-10-10 Lunges
10-15-20-25-30 Box jumps
11:36 i believe
I was mega destroyed after the row I would be curious to see how well I could do with out it.
Signed up for the paleo challenge! 🙂
great job am crew,
Sonia you killed this one, you and Gill are having great improvements Can’t wait to see you compete soon 🙂
It was a special day for Ed. Crazy! Great row, short rest and a second WOD! You shall now be known as “Special Ed”. … hmmm … scratch that… how about “Super Ed”! 🙂
sped is what they call me at work haha or spedward.
Speical Ed LOL Great Job Ed, not sure where you find the energy so early in the morning!
http://www.youtube.com/watch?v=pfFRv_1XdDM
Special Ed!!!! Yeah!
Awesome job Ed, two workouts back to back…you’re sick!
“Back Squat” – 1RM
115-145-170-200-220 (PR by 10!)
WOD:
10:15
This is the second time I’ve done shoot-throughs and…
I love ’em! 🙂 … really.
Good time man, and you even got a PR when you said you didn’t think you had it! Good day for you, good job
Nice PR Jeff!
Is it just me, or are those numbers a little confusing to follow during the workout?
It’s just you…
Wow. Congrats Lance, Ed, and Jeff on PR’s. Sounds like quite the morning.
I don’t, kevin finds it for me haha
Below is a great site for planning running routes.
http://www.gmap-pedometer.com/
Strength – back squat
5×1 140-150-160-170-180(PR)
WOD: my idea!!! hehehe, hope everyone loves it, I know I did!
Time: 7:24
Did the box jumps with the black box, so I could work on consecutive rebound jumps. It went well, improvement, next time I’ll have to do it with the regular box.
Can someone bring me their copy of yesterday’s paper? I don’t get it and my brother’s picture was in it running the 1/2 marathon. 🙂
I have to cancel today, someone can have my 4:15 spot…
CFWU x 3
Strength – Push Press
3-3-3-3-3
85-95-105-115-115
WOD – Time 13:07
That was Push Jerk, not Push Press.
Push Jerk (5 reps): 45-65-85-95(4)-95 (82% of max)
WOD—> 10:45 min
I like the shoot through, I wish we could have them more often!
Thanks Sonia for the workout!!
yay, another person that likes them… I agree we should have them more ofter 🙂
WU x 3
Push Press 3-3-3-3-3 / 45-50-55-70-75 (PR-Reps)
WOD – 16:00
OHS 5RM (80%) goal was 160 –> 95-135-145-155(failed at rep 3)
I have a hard time getting my left shoulder to stay “active”… that is why I failed at rep 3.
WOD w/ 24” box jumps –> 6:14
Warm Up X 3
Push Press @ 3 reps.
45-55-65-75-75
WOD: 12:03
I found the shoot throughs @#&%*$ hard….sorry Sonia, I don’t share MC’s enthusiasm. My version of these were pretty ugly & just wanted to get them over with. I have this sinking feeling we’re going to be seeing more of these.
Congrats on your Cross Fit certification MC. Great accomplishment!
wupx3
strengthx3-pushjerk
45-55-65-70-85
wod:15:01
CFWU x 3
Strength x 3
O.H.S. 45-55-65-70-75-75 Not getting enough depth.
W.O.D.
for time
10-8-6-4-2 Shoot-throughs
10-10-10-10-10 Lunges
10-15-20-25-30 Box jumps
Time: 12:14 I should have checked Heidi’s time, I could’ve pushed to beat it!
Thanks Sonia, I like shoot-throughs also.
CW x 3
Shoulder Press @ 1 rep
45-55-65-70-70-75(failed)
WOD: 8:38
Interesting workout. First time doing shoot throughs…and i am indifferent about them. First time doing full box jumps with the big box since August…felt great.
Thanks Sonia for the great workout. 🙂
If the weather is really bad tomorrow I wont be able to make it in ! 🙁
Kev, If I have to plow my way out of the driveway tomorrow morning, I definitely won’t make it on time.
10-8-6-4-2 Shoot-throughs
10-10-10-10-10 Lunges
1-2-3-4-5 HSPUs
19:06
Horrible on the shoulders!