Can u fill me in by email. Thanks.

Jason/Scott/rj. Just eat lots of whoppers. It is the secret recovery meal. ;)

That's what I was thinking Tony5. Burgers, fries and a beer or two. ;)

Well yeah, building up to the competition you want burgers and beer, but the actual event requires a 3-shot tequila and poutine pick-me-up. That`s elite fitness!

I missed the morning crew today. But Natalie reassured me that she'd step up and "ensure Dave gets the appropriate amount of grief, Tony5 takes off his shirt if at all possible and to not worry about Jane's need to cuddle b/c tomorrow is her yoga day!"

For the trash talking boys, keep the humour coming. I'm home with my germy-germs today and need the laugh!

so ... you must have used photoshop to put that grey around the temples?? :)

CFWU x2
PRESS (3RM x 90%)
...160

WOD: AMRAP 10
5 chinups
10 pushups
15 squats
9 +
1:00 planche

Get well soon, Kelsey!

Feb 14 Tony? I think I'll have to miss the Q&A. I'm pretty sure it wouldn't go over well on Valentines day

For anyone interested, I'm going to place an order for skipping ropes from Rogue Canada. The shipping drops considerably on an order of 5 or 10, so if you're interested just drop me an email (tallen@unb.ca) to let me know before tomorrow.

I'll have to pass on the tequila RJ. The last time I drank that I was sick for 3 days. I think it was bad tequila, although it may have been the amount in an apparently very short time frame. Naw, bad tequila.

Anthony, I've talked to the guys at Picaroons and they'll sponser me for the sectional and part of the deal is I get a keg of beer. Is there a place at the gym where I can keep it cool so I can stay hydrated during the day?

CFWU x 1.5
Squat (3RM x 90%)
...205

WOD: AMRAP 10
5 chinups
10 pushups
15 squats
7 +

Planche - 5 seconds

Hope you're feeling better Kelsy.
Glen - I think it might be chalk.

Great idea Jason

CFWU x 1.5

PRESS (the back rehab edition)

5 x 45
5 x 45
5 x 45

WOD: AMRAP 10

5 chinups
10 pushups
15 squats

8 +

planche practice (did not fall on face as opposed to yesterday...go Tuesday)

Feel better Kelsey, Dave did not act up this am and Tony5 is not around either...there was surprisingly little trash talk!

Hope to see you tomorrow.

N

good observation Darren :)

CFWU x 2

Press 3 reps @ 90 percent (115)
45 x 5
65 x 3
85 x 3
95 x 3
105 x 3

WOD. AMRAP 10
5 CU
10 PU
15 Squat
7 or 8 rounds + ( lost count )

planche

Back is feeling much better, however, the St. John`s gym facilities are rather limited. It`ll be a good week to play with gymnastics.

good mornings
25lb x 25,25,25

3 rounds:
500m row
10 HSPU

9:51

CFW x 2

Squats x 3 @90%
45, 135,155, 175, 195 (actually a lopsided 190 - I forgot to check bar loading), 205

WOD - 1/2 "Cindy"
AMRAP - 10 minutes of:
5 chinups
10 pushups
15 squats

9 rounds + 5+ 2
On track for 10 after 6 rounds then push up demons arrived! Although focus on strict pushups is paying off as first few rounds of PU felt really good!

Planche practice

Yes Kelsey, a quiet morning - although I thought I heard a few choice words from the ladies after coach threatened us with burpees after WOD!

SQUATS x 3 RM (90% of PM 265)
45 / 135 / 185 / 205 / 225 / 240

WOD: AMRAP in 10 mins of:
5 chinups
10 pushups
15 squats
6 rounds + 5 chinups + 5 pushups

First day after a little dance with the flu bug - things felt surprisingly good. Nice to meet you Angie. Chris S great work on that final rep of your OH Presses. 110?? You've got PR fever!!

Squat Cleans 3R @ 90% worked up to 195, fairly easy.

WOD 1/2 Cindy
AMRAP 10 minutes
5 pullups
10 pushups
15 squats
11 rds
Had a couple guys get in the way of my pullups during the 1st few rounds, was hoping to get 12 rounds in. Not much you can do when you're working out at a regular gym. There was also a comment from a friend of mine about how I cheated during my pullups, I was too gassed to respond about kipping etc. A little tired form the drive home this weekend, but it was worth it to see the wife and kids. 2 months left.

Chris

Totally forgot planche practice

I haven't done a CrossFit workout in nearly two months, but I liked the look of your clean/double-under wod...

3 rounds of:
3 Cleans, 95 pounds
30 Double-Unders

2:58

Thanks.

Hey Chris D - gotta say I admire your dogged determination to 'get it done' even in some pretty adverse situations. Good luck - tough being away from family.

...two months and a sweet time like that Jeanette? good work!

Thanks Jane.

No CF workouts in two months, but plenty of o-lifting. And I like double-unders. I picked a workout that suited me :)

Thanks Glen, not at lot of other stuff to do when we aren't working. Might aswell hit the WOD, having sectionals coming up has kept me motivated and away from the beer, but I have become addicted to Chris Brothers pepperoni, Damn

Cheers All
Chris

CFWU x 2

Press
45 x 5
65 x 5
85 x 5
100 x 5
110 x 5 ***PR***

WOD
AMRAP in 10 Minutes
5 Chinups
10 Pushups
15 Squats
9 + 5 Chinups

Was going for 10 rounds but was a little slow out of the gate....elbow was sore...I was thinking go easy then pain went away and cardio was good so I picked up the pace..pushups were a KILLER.....o well happy with 9 plus.
Press went very well today...struggled on the second from last and last reps but it went up! Thanks Glen!! Great job by all......Sorry Angie I forgot to introduce myself....welcome to Crossfit....what's that saying....."let the beatings begin!" or something like that! Don't worry it'll hurt but it's a good hurt!

I think the saying is "IT'S GONNA HURT! AND IT'S GONNA HURT GOOD!!"

Hurts so good...naa that's a song.....John Cougar.....Just thought I throw that in there for ya Anthony....your pretty young you might not remember him. ;-p

Chris, is he your grandson?

Is that all ya got?? Come on man with ya young fresh mind like yours I expected more!

Push Press
45,95,115,130,140

AMRAP in 10 minutes of:
5 Chinups
10 Pushups
15 Squats

12 + 5 pullups + 10 pushups

Pacing was way off tonight. I think ChrisE was correct when he said it felt like he was on a 20 minute pace

Nice work Jeanette!

We made the crew here do full squat cleans yesterday - cause we're evil like that - MMUUAAAHAHA!!! Right Jason?

Jodi (F/31/50.3kg)

CFWUx0.75

Bench Press (2 seconds pause)
45x5
75x5
90x4
90x4
105x3
105x3
105x3

3 Board Press (2 seconds pause)
95x6
95x6
95x6
95x6
95x6

Squats
45x5
75x5
100x5
120x4
120x4
140x3
140x3
140x3

Accessory work

Really enjoyed "conditioning week." I'm anxious to see what's to come. :)

Why you looking at me Jodi? I didn't say a thing about your being evil this week. I did mutter something about it mind you yesterday but not even your hearing is that good. I hope.

Overhead Press x5
45,45,55,65,65

AMRAP in 10 minutes of:
5 Chinups
10 Situps
15 Squats
13 rounds even

CFWU x 2

Press 3RM @ 90% of 160
45,95,115,135,145

AMRAP in 10 minutes of:
5 Chinups
10 Pushups
15 Squats

11 + 3 pullups

Planche Practise

Nice effort Uncle Fester! What took you so long Jason...

Thanks for the words of encouragement there RJ. You taking lessons from Tony? :)

Still working on the initial build-up 5R @85% Squats 195lbs

WOD:10 rounds even

I was just surprised you would let Scott outwork you...;)

Outworn him? Embarass him. Lol.

I'm just working on my life skills coaching Jason

wu x 2 (subbed in skipping)

Press
45,75,95,110,120 went up easy

WOD - AMRAP 10 min
5 chins
10 push ups
15 squats

13 + 2 chins
felt fast tonight.

Planche practise

Warmup x 2

Squats
45,65,85,105,115,125

WOD - AMRAP 10 min
5 chins
10 push ups
15 squats

6 + 4 chinups
.
Frogstand practise

I was on time today so no punishment. Warmup X3 yesterday was too much like foundation week. Tough workout today but it invigorated me. Good to see progress.I wonder what a few pisco sours will do for my warmups?

Press x 3: 90% of 205: 45, 95, 135, 155, 175, 185

WOD:
AMRAP in 10 minutes of:
5 Chinups
10 Pushups
15 Squats
11 Rounds + 5+10+8

I paced this way to slowly, this should have been my 20 minute pace.

squat
45 x5
75 x 5
95 x 3
115 x 3
135 x 3
145 x 3
Still fighting a head cold, so kept it light today.....although it still felt very heavy!

WOD
AMRAP in 10 min
5 chinups
10 pushups
15 squats
8 rds + 5 + 10

Tracy (F/41/125)

Push Press (3R@90%)
45-65-75-85-95

These might have been easier if I hadn't mistakenly done 5 reps on the first 3 sets. I still need to work on my push press form. I guess my stance is often too narrow and my knees are caving in. If I concentrate, I can correct it, but it's not automatic, yet ;)

AMRAP in 10 minutes of:
5 Chinups
10 Pushups
15 Squats

10 + 5CU + 10PU + 3 SQ

Conditioning felt really good on these and I felt like I might have been able to hold close to this pace for 20 minutes. Maybe 20 rounds of Cindy next time?