Start with 50 situps (straight leg), then…
Complete 6 rounds of:
5 Deadlifts (95/65#)
5 Push Press/Jerk (95/65#)
And finish with another 50 situps
Chantal F working to get her chin over the bar
44 thoughts on “Wednesday Workout”
Shane
Hi folks. I was registered for the 4:15 class today (Wednesday) and have to change to 5:30. I managed to book a 5:30 spot but I can’t seem to cancel my 4:15. If an admin could kindly cancel my 4:15, that would open up a slot for someone else. Sorry for any inconvenience…
Hard time on strength today ugh. Great job today everyone.
krista
i just HAD to do yesterday’s squat WOD this morning at home
58-61-61-61-60-61-62-62-61-60
total: 607 YOUUCH!
i’m planning to do CF Endurance’s TOSH bike WOD 3x (1/2mile + 1 mile+ 2 mile) today – that’s gonna be nasty after those squats!
Ed
569 is crippling me, 607 is not human haha nice job 😛
krista
thanks Ed, your numbers were definite motivation – and now we’ll see how tomorrow feels.
i’m a gluten for punishment though and did a nasty high paced (28km/h average) bike ride with a bunch of tri dudes tonight too. standing up is hurting right now, i can’t imagine what going down my stairs in the morning will feel like!
Gabrielle
Wow! That’s incredible! Good work Krista 🙂
Chantal
olé WOW Krista !!
krista
YAY Chantal! lookin’ great!
Jeff
Back Squat – 1RM
135-155-185-205-225 (matched PR at 6am! 🙂 )
WOD (95#):
8:32
MC
Not bad after yesterday squats!!
Marc H.
Wow! Getting close or matching a PR of Back Squat today would be a dream come true. 😀
Jamie
Great job Jeff!
Marcel
I think squats as a strength would be worse today than yesterday, glad it’s my REST day! Good job Jeff!
Heather (Mum)
Great job am crew!
Mel
Pierre, I’m going to cancel my 6:30pm…I can’t move yet. 🙂
Sonia
Ohhh, would love to try this one!!! Nice combo! Have a nice day everyone;) Oh and Kevin would be happy to hear that my legs are really sore from yesterday, as I’m sure most of you are!!!
Krista… 600!!! wow, that’s insane, good job!
Ed
Today was a great tale of LEG DEATH. We started of with some
Mobility + Quads screaming + pain
then we decided to do
3 rounds of
10 push ups
10 deadlifts
20 WALKING LUNGES WITH 45 LBS over head..
10 bent knee sit ups
Strength was…. QUAD RUPTURING FRONTSQUATS 5-5-5-5
185-195-205-215 I had to call it quits, I almost pooped myself on the last one but I think it was a PR? I wants 225 ah well
WOD with 95 lbs was
6:03
did some light stretching afterwords…
I hate it when you wake up and your ass is sore… (awkward)
krista
my goodness Ed – i’ve read your post a few times today and i laugh every time!
Marcel
That’s what she said…
Jeff
hahah! I was waiting for that!
Liam
Nice damn time too Ed!
Ed
Thanks haha 🙂
Shane
Hi folks. Can someone please cancel my 4:15 for today? I signed up for 5:30 but, I can’t cancel the 4:15.
Owen
I’m cancelling my 5:30 today…my legs are having a hard time with walking…lol
Ha ha! Not quite. Maybe if I did today’s WOD as rx’d!
Jamie
CFWU x 3
Strength – Press
5-5-5-5-3
65-75-85-95-105
WOD @ 95# Time: 7:41
Liam
WU x 3
Strength = Cleans x 3
3-3-3-3-3-
95-105-115-125PR-135PR PR’s for both Weight and Reps.
It felt prettt good, 135 felt manageable.
WOD
50 Situps (straight leg)
6 rds;
5 Deadlifts
5 Push Press/Jerks(95#) (You could do either Push Presses or Push Jerks, not both)
50 Situps (straight leg)
Time = 7:16
Liked this one actually. A good fast one if one could manage to not put the bar down. Hmmmmm Goal Board?….
Great work 6:30 crew! Strong finish tonight.
Liam
Oh, and by “prettt good” I mean, Prettt good….. what? Ya wanna fight bout it?
Do ya?
Punk!
WOD
50 Sit ups
6 rounds of 5 Deadlifts & 5 Push Jerks (65#)
50 Sit ups
6:23
Good job everyone !
Gabrielle
Warm up times 3 (my right leg is still killing me on the squats :s)
Strength Deadlift (decided to switch from front squat until my leg heals)
3s of 115-125-135-145-150 (pr is 155 on 1s)
WOD as prescribed at 65# 😀 did jerks the whole way through… Cleaning and the jerks slowed me down quite a bit as I found the weight heavy but I’m glad I did it rxd. I liked this one!
My hat goes off to Shane who did 6 rounds of push presses and AND jerks! More fitness for you 🙂
Gabrielle
Shit fudge! Forgot to post my WOD time 10:28 🙂
Shane
Ha. I have a feeling I will not make that same mistake again. 🙂
Marc H.
CFWU x 3
strength – Push Press 5’s
95-115-135-145(PR)-150(PR for reps)
WOD – 50 sit ups
6 rounds of 5 deadlifts & 5 push press or jerks (95#)
50 sit ups
time 6:35
Good push 630 crew
Marc H.
Forgot to say Go Habs Go!!!!
Marc H.
Nevermind. They suck!!!!
Gabrielle
Lol… I guess that means they’re losing – they probably aren’t doing Crossfit!
Tracey
Warm Up x2
Deadlift x1
105-130-160-180-190(PR)
WOD
50 Sit Ups
6 rounds of
5 Deadlifts (65#)
5 Push Jerks (65#)
50 Sit Ups
Time: 7:06
Heidi
CFW x 3
Cleans x 3
35-45-55-65-75
WOD:
50 sit ups
6 rounds of 5 dead lifts 5 Rounds of Push Jerks (65#)
50 sit ups
8:38
Happy to have done this one as RX’d. Thanks to the morning crew for the extra push on this, or I may not have gone for it!
Definitely feeling the squats today. Legs felt stiff, but still bearable at this mornings WO. As the day went on however, it went downhill fast. I am realizing that we have waaaay too many stairs in our house. Tomorrow will be a rest day after all 🙂
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…
Hi folks. I was registered for the 4:15 class today (Wednesday) and have to change to 5:30. I managed to book a 5:30 spot but I can’t seem to cancel my 4:15. If an admin could kindly cancel my 4:15, that would open up a slot for someone else. Sorry for any inconvenience…
Warm up
3 rounds:
10 push ups
10 deadlifts
20 lunges #45
10 situpps
strength
shoulder press 5-5-5-5-5
95-115-125-135(fail)-135(fail)
WOD 7:33
Hard time on strength today ugh. Great job today everyone.
i just HAD to do yesterday’s squat WOD this morning at home
58-61-61-61-60-61-62-62-61-60
total: 607 YOUUCH!
i’m planning to do CF Endurance’s TOSH bike WOD 3x (1/2mile + 1 mile+ 2 mile) today – that’s gonna be nasty after those squats!
569 is crippling me, 607 is not human haha nice job 😛
thanks Ed, your numbers were definite motivation – and now we’ll see how tomorrow feels.
i’m a gluten for punishment though and did a nasty high paced (28km/h average) bike ride with a bunch of tri dudes tonight too. standing up is hurting right now, i can’t imagine what going down my stairs in the morning will feel like!
Wow! That’s incredible! Good work Krista 🙂
olé WOW Krista !!
YAY Chantal! lookin’ great!
Back Squat – 1RM
135-155-185-205-225 (matched PR at 6am! 🙂 )
WOD (95#):
8:32
Not bad after yesterday squats!!
Wow! Getting close or matching a PR of Back Squat today would be a dream come true. 😀
Great job Jeff!
I think squats as a strength would be worse today than yesterday, glad it’s my REST day! Good job Jeff!
Great job am crew!
Pierre, I’m going to cancel my 6:30pm…I can’t move yet. 🙂
Ohhh, would love to try this one!!! Nice combo! Have a nice day everyone;) Oh and Kevin would be happy to hear that my legs are really sore from yesterday, as I’m sure most of you are!!!
Krista… 600!!! wow, that’s insane, good job!
Today was a great tale of LEG DEATH. We started of with some
Mobility + Quads screaming + pain
then we decided to do
3 rounds of
10 push ups
10 deadlifts
20 WALKING LUNGES WITH 45 LBS over head..
10 bent knee sit ups
Strength was…. QUAD RUPTURING FRONTSQUATS 5-5-5-5
185-195-205-215 I had to call it quits, I almost pooped myself on the last one but I think it was a PR? I wants 225 ah well
WOD with 95 lbs was
6:03
did some light stretching afterwords…
I hate it when you wake up and your ass is sore… (awkward)
my goodness Ed – i’ve read your post a few times today and i laugh every time!
That’s what she said…
hahah! I was waiting for that!
Nice damn time too Ed!
Thanks haha 🙂
Hi folks. Can someone please cancel my 4:15 for today? I signed up for 5:30 but, I can’t cancel the 4:15.
I’m cancelling my 5:30 today…my legs are having a hard time with walking…lol
Can I switch my 6:30 for 5:30?
I will be arriving a few minutes late tonight.
WU x 3
Deadlift 1-1-1-1-1 / 135-145-155-165-175(Failed)
WOD
50 Sit ups
6 rounds of 5 Deadlifts & 5 Push Jerks (65#)
50 Sit ups
7:55 😀
As rx’d!! YAY Jane!! Good work!
Thanks MC! 😀
jane you monster!
Ha ha! Not quite. Maybe if I did today’s WOD as rx’d!
CFWU x 3
Strength – Press
5-5-5-5-3
65-75-85-95-105
WOD @ 95# Time: 7:41
WU x 3
Strength = Cleans x 3
3-3-3-3-3-
95-105-115-125PR-135PR PR’s for both Weight and Reps.
It felt prettt good, 135 felt manageable.
WOD
50 Situps (straight leg)
6 rds;
5 Deadlifts
5 Push Press/Jerks(95#) (You could do either Push Presses or Push Jerks, not both)
50 Situps (straight leg)
Time = 7:16
Liked this one actually. A good fast one if one could manage to not put the bar down. Hmmmmm Goal Board?….
Great work 6:30 crew! Strong finish tonight.
Oh, and by “prettt good” I mean, Prettt good….. what? Ya wanna fight bout it?
Do ya?
Punk!
(I’m really fragile! please don’t hurt me. Yikes!)
WU x 2
push jerk 5-1-1-1-1-1 / 45-75-85-95-105-115(PR)
WOD
50 Sit ups
6 rounds of 5 Deadlifts & 5 Push Jerks (65#)
50 Sit ups
6:23
Good job everyone !
Warm up times 3 (my right leg is still killing me on the squats :s)
Strength Deadlift (decided to switch from front squat until my leg heals)
3s of 115-125-135-145-150 (pr is 155 on 1s)
WOD as prescribed at 65# 😀 did jerks the whole way through… Cleaning and the jerks slowed me down quite a bit as I found the weight heavy but I’m glad I did it rxd. I liked this one!
My hat goes off to Shane who did 6 rounds of push presses and AND jerks! More fitness for you 🙂
Shit fudge! Forgot to post my WOD time 10:28 🙂
Ha. I have a feeling I will not make that same mistake again. 🙂
CFWU x 3
strength – Push Press 5’s
95-115-135-145(PR)-150(PR for reps)
WOD – 50 sit ups
6 rounds of 5 deadlifts & 5 push press or jerks (95#)
50 sit ups
time 6:35
Good push 630 crew
Forgot to say Go Habs Go!!!!
Nevermind. They suck!!!!
Lol… I guess that means they’re losing – they probably aren’t doing Crossfit!
Warm Up x2
Deadlift x1
105-130-160-180-190(PR)
WOD
50 Sit Ups
6 rounds of
5 Deadlifts (65#)
5 Push Jerks (65#)
50 Sit Ups
Time: 7:06
CFW x 3
Cleans x 3
35-45-55-65-75
WOD:
50 sit ups
6 rounds of 5 dead lifts 5 Rounds of Push Jerks (65#)
50 sit ups
8:38
Happy to have done this one as RX’d. Thanks to the morning crew for the extra push on this, or I may not have gone for it!
Definitely feeling the squats today. Legs felt stiff, but still bearable at this mornings WO. As the day went on however, it went downhill fast. I am realizing that we have waaaay too many stairs in our house. Tomorrow will be a rest day after all 🙂