It seems like everyone is sick. The old adage of “I’ll sweat it out” is a myth. Working out increases your body temperature (which is already elevated) and promotes inflammation. Working out will wear down your immune system, not make it better. Your body is trying to fight something off, so don’t make it weaker in the process.
And more importantly, the rest of us don’t want what you have. Sharing barbells and med balls is the quickest way to spread infection at a gym.
If you’re sick, please stay home. Rest up, stay hydrated, gets lots of sleep and load up on vitamin D.
3 rounds
25 Knees to Elbows
25 Situps
25 sec L-sit
WU x 2
Skip strength, foam roll instead. Back is bugging me.
WOD: 3 Rounds
– 25 Reverse Sit Ups
– 25 Sit Ups
– 25 sec tuck hold
Time: 9:30
Practice DU’s: 23 (PR I think :))
WU x 2
Strength: Front Squat
5x 115-135-145-165-180
WOD
3 rounds
25 Knees to Elbows (scale: reverse sit-up)
25 Situps
25 sec L-sit (scale: tuck hold)
Time: 8:40
-Practice double unders… for 2 – PR
-Skill of the week: hammer strikes
WU x 2
Skip Strength- Foam Roll
WOD
3 rounds
25 Knees to Elbows (scale: reverse sit-up)
25 Situps
25 sec L-sit (scale: 50 Sec Plank)
Time: 12:05
-Skill of the week: hammer strikes
It’s official……… My registration is confirmed for attending Crossfit Kids.
Thanks to Kevin for encouraging me to follow a dream and to my Crossfit friends with your positive support towards this goal.
So looking forward to helping Kevin and Crossfit Moncton be the pioneers with this project.
That’s awesome.
Thats great Ron!
Awesome job Ron!
You are the reason that I am going Ron! It is nice to know at least one person at these things. I am doing my Cert 1 in Toronto in two weeks. Then I am back to Toronto to do the Cross Fit Kids two weeks after my Cert 1. I am actually kinda excited!!!
i could not think of a better coach than you for Crossfit kids. Just let me peek over your shoulder from time to time during the exam hahahahaha. Going to be a fun weekend.
Awesome Ron, can’t wait to hear more about it!! And you too Corinna….fantastic duo !!
Great news Ron and Corinna!!
OHS x5
95-115-135-155-165
WOD as Rx’d
13:50
15 McKenzie Pushups
10 Hammer Strikes
Great job this morning everyone!
WU x 2
Strength: Front Squat
5x 95-100-110-125-130
WOD
3 rounds
25 Knees to Elbows
25 Situps
25 sec L-sit (scale: tuck hold)
Time: 12:13
-Practice some HSPU – 5 strick good reps and 2 strick not so good/falling reps using 45# and mat.
– 20 perfect pushups
-Skill of the week: hammer strikes
Congratulations Ron.
That is great Ron!!
Strength OHS X 3
70-75-80-85-95-100-105 (did an extra set and felt that I could more, BIG PR for me)
WOD
3 rounds
25 Knees to Elbows (scaled after first Round: reverse sit-up)
25 Situps
25 sec L-sit (scale: tuck hold)
Time 11:56
Nice PR Darsey!
WU x 2
Strength: Back Squat x 5
115-135-155-175-195
WOD
3 rounds
25 Knees to Elbows
25 Situps
25 sec L-sit (scale: tuck hold)
Time: 15:42
Cashout: 15 McKenzie Pushups
Skill of the Week: 10 Hammer Strikes
WU X 2
strength front squat
5 X 115,135,155,170,185
WOD
3 rounds of
25 knees to elbows
25 sit-ups
25 sec l-sit
15:28
Cashout 15 MacKenzie push-ups
hammer strikes
thanks for setting the pace and pushing me Greg, that was a total energy burner
awesome work-out
have cancelled 2 days in a row becuase of illness – although it almost killed me since this is the first time I’ve had to cancel since I started 1 1/2 ago 🙁 But Kevin’s reminder was very timely as I laid in bed this morning psyching myself up to go to work so I could justify going to Crossfit!! Worse than being a little kid I guess!
*1 1/2 years ago.
Omg, I can so relate to what you are saying. For the last 5 days, I have had to lay in bed and rest. It is driving me crazy mainly because I have had to miss out on Crossfit. I hope you feel better. Today is the first day I am attempting a workout. See you at the gym when we are both healthy and rested 🙂
Im in the same boat, started coughing like crazy sunday night… hopefully I can get one or two WODs in before 12.5…
WU x 2
Strength: Front Squat x 5
135-145-155-165-175
WOD
3 rounds
25 Knees to Elbows (Reverse Situps)
25 Situps
25 sec L-sit/tuck-sit
Time: 14:20
Those L-sits were plain ugly. I did whatever I could to do them but ended up tuck-sitting half the time. The inconsistency bugged me but I did the time in either way.
Cashout: 15 Mackenzie pushups
Skill: 2 x 5 Hammer Strikes
CrossFit Kids
Congrats to all involved in this endeaver.
Here is something that I was told many years ago, by a very smart man in his late 80’s,
these are words to live by;
“We are only on earth for such a short time then we are a memory.
Make the world a better place when you leave, then when you got here.
To do this, make a difference in a child’s life.
Your memory will live on for generations to come”
So a big hats off to anyone getting involve with CrossFit Kids!
wu x 2
strength – Back squats x 1
135×3, 185, 225, 235, 245×3
WOD : 3 rounds
scale – 25 reverse sit-ups
25 sit-ups
scale – 25 sec tuck sit
Time = 10:00
cash out – hammer strikes
Congratulations Ron and Corinna that’s
great news
wu x 2
strength – Back squats x 5
75, 80, 85×2 (after more than 2 weeks off sick it did not improve my strength feel really light headed this morning)
WOD : 3 rounds
scale – 25 reverse sit-ups
25 sit-ups
scale – 25 sec tuck sit
Time = 9:53
cash out – hammer strikes
Welcome back Rachel! Glad you’re feeling better!
CFWU X 1
800m Run
Strength – Deadlift x 1
245-285-330-370-410(F)
WOD – 3 Rounds
25 Knee to Elbows
25 Situps
1 Round did the tuck and 2 Rounds of 50 sec planks
Time: 14:10
CFWU X 2
400m Run
Strength – Push Press x 5
115-120-125-135-140
WOD – 3 Rounds
25 Knee to Elbows
25 Situps
25 Sec. L-Sits scaled to L-Tuck
Time: ???
Unsure where my journal has landed…
Marcel, I don’t know your time… but your journal is at the gym.
WOD:
3 Rounds…
25 K2E
25 Situps
25 Second Tuck Hold
Time —> 10:38
Great job tonight everyone!!!
WU x 2
OHS x 1
55×5 – 65×3 – 75×2 – 85 – 95F – 95 – 100 PR!!! 🙂
Now in the 100 Club! yey! 🙂 🙂
WOD
3 rounds
25 K2E (scaled reversed sit-ups)
25 Sit-ups
25s L-Sits (Scaled Tuck Sit)
Time: 9:00
I always wonder if I should scale or not… I guess I could have tried K2E on the rings on that one… reversed sit-ups felt too easy
awesome PR Nat! You’re getting strong!
That is awesome Nathalie!
Well Done Nath! 😀
Nice PR Nat, and great job on the WOD.
BIG NUMBER!!!!!!! Whooooo Nath.
Thanks guys! Feels like my OHS is gonna be heavier then my clean pretty soon… I won’t even be able to put it back on the rack by myself! Thanks for your help tonight guys!
WU x 2
Strength: deadlifts x 5
165-195-225-250-275 (10#pr for reps)
WOD
3 rounds
25 Knees to Elbows
25 Situps
25 sec L-sit/tuck-sit (I did 50 sec planks)
Time: 13:15
.
Cashout: 15 Mackenzie pushups
Skill: Hammer Strikes
1xmob
2xWU
Strength front squat x5
95×10-115-135-155-175
WOD
3 rounds
25 k2e
25 Situps
25 tuck holds
10:48 (?)
Cash out with 800m run.. Good run bender!!
Great run! I think you are forgetting your extra cashout though??????? It involves a pair of boots I believe.
That’s a ‘cash in’ !! Lol.
WU X2
OHS X 5
15-15-20-20-25 (Really trying to work on form)
WOD
3 RDS
25 reverse sit ups
25 sit ups
50 sec planks
time: 14:58
WOD
3 rounds
25 Knees to Elbows
25 Situps
25 sec tuck sits
T=17:01
WUx2
Strength: back squat x5
95, 105, 115, 125, 135
WOD
25 K2B
25 Sit-ups
25 tuck sit
Tried L-Sit but my core needs much more work
WU x 2
No strength – practiced a bit of K2E and double unders
WOD
3 rounds
25 K2E (did one round then scaled to reverse situps – pain in shoulder)
25 situps
25 sec L-sit
Time = no clue
Forgot to write it down 🙁
(Jason R, I think you finished 15-30 sec ahead of me…would you hurry up and post already so I can had a “time”…LOL!)
hahah Sorry lora.. Only a day late .
Wod
3rounds
25 K2E- scaled after first round to reverse situps
25 sit ups
25 sec tuck sits
Time :13:00 mins
HAHA! Thanks Jason!