The workouts at CrossFit Fredericton always include warm up, strength, conditioning, and mobility. The details are customized by a coach based on your schedule and fitness level. Wednesday's conditioning work includes burps and kettlebell swings.
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Looking strong, Peta!!
perfect
Looking strong as usual Peta.
I love our gym. It is both a place where, on the one hand, I feel safe and completely me, while on the other, I push myself to do things I never thought possible. At 38, I have never before been this fit, and I love it! Thank you Tony, Jodi and Jane, and all you fellow crossfitters. :-)
Awesome xx
Awww, thanks Peta! Love having you in the gym. And great pic!! :D
Ha ... I just noticed autocorrect changed "burpees" to "burps" ... but it's accurate so I'll leave it. :P
wu x 2

deadlift to 150 x 1 (1R @ 95% of pgm)

WOD AMRAP in 12 minutes of
10 burpees
10 kbs (blue .75 pood)

6 rounds. Really struggled with that. Great work all!

daily squats 60, 70, 80, 90
Three consecutive days of BPI increase on lumosity. Sweet. :D
Looking good Peta!
You are looking good Peta! keep up the good work.
This is a special day! My first day at CFF was one year ago today!! I'm stronger then I have ever been in my life! I will be turning 40 years old this year and will be running a half marathon in May...all this inspired by Crossfit Fredericton. Thank you Tony and Jodi for building such a great gym and community. Also, a special thanks to Jane who not only helped set my goals, she also showed me how to achieve them. I have never committed myself to anything, health wise, for this long and I cannot imagine my life without it!

Appropriately enough, today is a rest day for me. Last year at this time, I felt like puking...and that was only after the warm up!
WU

Deadlift to 200 - bit of a rest to make sure the back can handle it.

WOD - AMRAP 12 mins
10 Reverse Burpees
10 KB Swing (1.25 pood)

7 rounds + 3

Awesome posts Peta and Kevin.
A WOD consisting of burps? AWESOME, a skill I excel at! I'm going to go fix myself a snack right now so I have them ready in time for the noon workout.
Congrats Kevin!!!!!!!
Awesome post, Kevin! :D
WU x 1

Squat Therapy (4x15x55#)

AMRAP in 12 minutes
10 burpees
20 DU
10 squats

5 plus 24, yuck!!!

My rogue rope has frayed through in the center and twisted :( Explains why I kept catching it on my sock.

CFWU

Daily Squats 95x1, 135x1, 155x1, 175x1, 195x1

Split jerks up to 80x3

WOD: Amrap in 12 mins:
25 squats
25 DU

8 rounds
Well well well... My body is falling apart from old residual injuries and a dash of stupidity... So I decided to take it easy today (following the wonderful coaches' recommendations :))

Warm-up x 1.5

Strength: Reduced weight: Front Squats to 60x5

Hot Tub therapy :)
Warm up
Daily squats 95x1, 115x1, 130x1 and 140x1
Bench to 75x5

WOD
AMRAP in 12 mins of:
10 burpees
10 Kettlebell swings (yellow pod)

Did 4 rounds + 4.

Great work nooners!!!
Have a great day!!!
Go Peta Go!
WU + shoulder mobility
press up to 130#
wod:5+10
AM:
Hot Tub. Stretch. Warm Up. Snatch (mostly power) 122x1x3 + 102x2x2. Clean & Jerk 133x1x3. Cleans 156x1. Chinups BW+22.5x5.

PM:
Squat 240x1 - right spotters Lana and Alan?? ;) 25 minutes on bike. Hit 2 new seated sprint PRs at 48.7km/h and 49.2km/h and 1 new standing sprint PR 52.0km/h.
WP x 2, 50 tempo ring rows, 2x 130 min squat, AMRAP in 12 min 10 burpees 10 KB (blue ball now) :) total 6+10
Nice work with the bigger Kettlebell, Tamara!!
Thanks!!! :)
Awesome post Kevin! :) 40 is going to be great!!
CFWU
Press to 52# x5
WOD
AMRAP 12 min
10 burpees
10 KB swings (sub Russian, 1 pood)
8rds+1
Impressive deadlift , Sarah, you are one strong lady!
cfwu
deadlifts to 315x5
clean and jerk to 165lbs
wod Amrap in 12min.
10 burpees
10 Kettle bell swings 1.5 pood
7 rnds.
6 pm was a sausage fest. Me and my men harem. ;) Great work boys. and 7 pmers rocking good time!
Front squats x5 to 115

AMRAP in 12
10 Sprawls
10 kettle bell swings/1.25 pood
9 rds +16
Strong work tonight by everyone! It was a tough one!
Great night at CF!
W/U
Strength: Press to 35
WOD Amrap in 12 min
10 Burpees
10 KB Swings (Yellow)

Was aiming for 4 rounds and ended with
4+15!!
M/31/178

Daily Squat
1 x 135, 225, 315, 345

Clean & Jerk 1 RM
125, 155, 200, 215, 225 *PR*

First time I built up over 185 lbs on C&J since sectionals in 2010... 225 was easy. Technique needs work but happy nonetheless.

WOD: AMRAP in 12 minutes of
10 burpees
10 kb swings 2 pood
Score: 9 rounds + 4

Nice work 7s!