Registration seems to be working again. YAY!!
For today only, come to any class even if it’s full. Thanks!
Tabata Pushups on steroids
For 20 seconds, do as many pushups as you can.
Rest for 10 seconds…in a plank π
Complete this cycle for 8 rounds.
***Each time you touch down from a plank, you owe 5 burpees at the end of the WOD.
Just ordered 20 WODbooks so I will have a few extras. Total with shipping came to 263US$ exchange to Canadian at 277.79$. So They’re for sale at a price of 14$ each. I’ll let you know when I get them and I’ll leave them at the gym with your name on the cover. I’ll leave an enveloppe for the $$$ Hopefully you like them and put them into use.
Thanks
Hey Marc
I’ll take an extra if there are any left..
Marc,
I left my $14 at the gym. Kevin started a ”book bucket” for the cash. Just FYI.
Merci π
Our very own Chantal T made the Fredericton site!
http://www.crossfitfredericton.com/fredericton-exercise/tuesday-september-14-2010.html
i can’t make it in this morning, but will be in bright and early tomorrow. sorry for the last minute notice.
Marc H. I would like one of the books will bring some $ for you tomorrow. Thanks
I did a lot of very loud grunting and yelling this morning and my shoulders just might fall off today and but I enjoyed the workout! π
I’ll take a book Marc if there’s extra.
CFWU x2 (tossed it up a bit with weighted Good AMs, OHS, and box jumps)
DL x5 65-95-135-155-175 (rounding back on last round)
WOD: 5
nasty nasty workout Gabrielle. way to make me work on my goats π
Bench Press
45×10
95×5
120×3
125×3
135×9
WOD
13,10,8,7,6,6,6,6 = Score of 6
Happy with this because 6 was my lowest score when I did regular Tabata’s without the plank.
1min seated chest stretch
Did you do any burpees?
Not one person has had to do burpees yet.
Have to cancel at 4:15 going to N.S. Have a great WOD everyone!!
Is there going to be a cap on the amount of burpees one has to do?
It’s 8 rounds, so 40 is the cap I guess π
You won’t have to do them Tracy. And if you do, it won’t be many.
yay, I didn’t have to do any!
Strength – Kevin’s funky sets
Bench press 10×45, 5×75, 3×90, 3×95, amrap 100 (did 16 reps)
Tabata pushups on steroids with plank as rest
something around this 13-10-10-8-8-7-7-6 so score of 6
If a 6h30 frees up I will take it! Thanks!
I am looking forward to this one !! Ill be in at 530
Hi Kevin , I won’t be able to make my 415 tonight. Thx
I need a 5:30 spot…
Hey Kevin! If we aren’t registered, are we still allowed to come to any class?
For today only, come to any class even if itβs full. Thanks!
Not able to make the 6:30 tonight.
Warm Up x 2
Strength: Push Jerk x 5
45-55-65-75-85
WOD: Tabata Pushups
Lowest Round was 5. I don’t recall my reps for the other rounds.
Now let me take this opportunity to properly WHINE. These were some of the ugliest push ups I’ve done in the while. Form was certainly lacking & the plank “rest” (if you can really call that a rest) really sucked the big one. Tabata “anythings” are normally unpleasant, but this one ranks right up there as the WORST! This workout should be named 4 Minutes From Hell!…OK, now I feel better.
WU
Strength strict shoulder press 5-5-5-5
95-115-125-135-140
WOD
This was an awesome wod.
20-15-13-10-10-10-10-10
10 is my score but some of my pushups were iffy
5pm
WU
Strength Back squat 5-5-5-5
185-225-245-255 cut it short here My right knee is feeling funny.
WOD
for time 5 rounds of
50ft of Burpee longjumps
50ft walking lunges
2:38
Rest day tomorrow!
Ed, you couldn’t squeeze in a 3rd workout today?! Don’t know where you get all the energy! Great work!
10 burpees for telling Joanna I couldn’t walk today because of yesterday’s WOD!
WU x 2
Deadlift 5’s
275-295-335-355-375
WOD: 32-28-18-10-8-6-5-6
Final Score: 5
Owed 5 burpees as I crashed on a push up just before plank time. I think I’m the only one who had to do burpees tonight! Beginners luck!
32?!?! [email protected][email protected]!!
You really blew a gasket haha nice numbers though!
Your strength numbers continue to humble mine, I hope to match you eventually
5 x 50m sprint with Marc and Gerard.
7.00
6.88
6.84
6.75
6.66
Ouch!…my quads! Happy that I was faster each round. π
Now that was a warm-up! Thanks Coach!
Push Jerk – 5RM
95-115-135-155-160(f)
(PR for reps by 5#)
WOD:
20-13-8-7-5-4-4-4
Score of 4
WU x 2 ( 3 strict pull ups in a row π )
Power Cleans 5RM
65-75-85×3(failed set)-80-80
WOD (Push ups from knees): 13-10-7-7-6-6-4-4
Score: 4
CFWU x 2
Deadlift 5’s
135-225-275-315-335PR for reps
WOD -> 20-15-10-8-8-7-7-7 my form was bad for my last two rounds
tried rowing a 2k after the WOD but had to stop shy of the 1k because my shoulders where pooped
50m sprints with Jeff and Gerard
6.87-6.66-6.75-6.72-6.66
Warm up x2
hang power cleans x5
45, 55, 65, 75×2
My form needs a lot of work…
Thanks for the help Pierre, I still think you are nice no matter what Kevin says about you!
WOD
Push ups (from knees) 20 secs
plank rest (Yuck) 10 secs
Score…3
No burpees? π
Oops, I just saw that you wrote it above. Good job – though I knew you wouldn’t be doing any!
CFWU x 2
Deadlift 5’s
135-225-275-315-335PR for reps
WOD – 20-15-10-8-8-7-7-7
Tried to row for 2k but stopped short of 1k cause my shoulders where shot
50m sprints.
6.66s was my best of 5’s
CFWU x2
Push Jerk x 5
65-95-135-145-150
WOD: Push ups until you die
4 is the magic numbers
CFWU x 2
Strength x 3 Shoulder Press
70-80-90-100-110
WOD
20-16-12-10-7-6-6-6
WU x 2
Deadlift 5’s
275-295-335-355-375
WOD: 32-28-18-10-8-6-5-6
Final Score: 5
Owed 5 burpees for crashing on a push up just before plank time. I think I have the distinction of being the only one having to do burpees tonight! Beginners luck!
Warm up times 2
strength squat cleans goat petting 1s
35×5, 45×5, 65-65-65-65-65
WOD Tabata pushups with plank for rest
10-8-7-6-5-4-4-4 Score 4 Did them on my toes and will readily admit that my form was much less than stellar towards the end… It was “fun” to grunt, breathe heavy, shake and sweat with you all this morning! (I still think we need to make an audio post of some of our workouts – they lend well to the imagination!) There was a lot of anger there at one point π Sure sign I’m challenging you guys enough with my WOD choices and that makes me feel like I’m giving you what you need. Of course, that’s always open to debate π
deadlift 1-1-1-1-1
185-225-275f-275f-275f Where can I buy steroids?
WOD score: 15-12-8-6-6-6-6-6
Hey Kevin – for some reason my comments won’t post… Have tried twice now…
Yeah of course now it works! Too freaking tired to type my results a third time – score 4 good night!
Same here for me too
I had problems as well, wouldn’t work so I had to post in a reply under someone’s comment.
For some reason, they got caught in my spam filter. They are released now.
50m Sprints tonight
6.49 (lottery)
6.28 (getting faster!)
6.52 (Gerard screwed up the timer)
6.02 (Pierre screwed up the timer)
6.06 (I timed myself and Pierre didn’t believe me)
Hahaha
I want to do the crossfit fort vancouver new year challenge. who is with me?