We’ve been coaching for 30 years combined and opened our gym 9 years ago. We were the 1st CrossFit gym in the Maritimes, 1st in Atlantic Canada, 9th in Canada, and 114th in the world.
this is awesome.
Deadlift 45x5; 55x5; 65x5; 70x5; 74x5; 78x5 (was supposed to be 77x5 my mistake :S)
KB Press (one arm) 8x8; 12x8x3
1 Rope Climb
Warmup: 800m run, squats, lunges, ring rows, Pushups, V-ups, Burpees
45, 55, 65, 70, 74, 78/172 *PR :)
Time: 9:04 (beat my previous PR from March 14th by 25 seconds...pretty happy with that! :)
Nice work 6am!
PM: Hot Tub/Stretch.
25 minutes of hip, thoracic, and shoulder stuff.
3 Rounds: 200m Run + 5 WallBall (20#).
Clean up Tony's Deadlift Bar.
Squat 96kg/213# x 4 reps.
Stiff Leg Deadlifts 82kg/182# x 10 reps x 2 sets.
400m Run + 1 Rope Climb
Was dreading this workout after all the running this week but it turned out to be really fun! :D
Brittany MacKenzie Blackmore
30 ring dips
Row 2000m easy
Warm-up: slow 800m run. Bench 3RM to 46 but screwed up loading the bar on the last set and didn't like how my right shoulder was feeling, so I shut it down after first rep of the last set. 4 rounds: 400m run and 25 Kettle bell swings (grey, unbroken). Time: 11:52, I think? Not as fast as VanIderstine or Scheffler, but satisfied I came in under 12 minutes and got all KB sets unbroken. Runs were steady and legs felt good. Happy Friday everyone!