This was a technical little 4 round beast of

8 Muscle Ups, 20 Deadlifts, 12 Push Press (50% 1 RM)
6 Muscle Ups, 20 Deadlifts, 14 Push Press
4 Muscle Ups, 20 Deadlifts, 16 Push Press
2 Muscle Ups, 20 Deadlifts, 18 Push Press

This surprised more than a few people on both the physical and mathematical components.

Here are the times:

Dave H 15:06
Faith 12:01
Foley 12:13 Rx
Joey DNF
Nathan 9:33 Rx
Carol 13:15
Kelly 13:27
Gary 14:51
Spencer 13:09
Monique 10:22
Jason L DNF
Kyle 16:31 Rx
Amanda 8:15
Pam W 11:44
Pam C 16:14
Mary Lynn 8:12
Heather 11:31
Steve D 12:09
Greg 16:11
Tracy 12:00
Rob 10:40 Rx
Jeff 8:00 Rx
Bish 11:55 Rx (115)
Dave 10:30 Rx
Sheri 13:20
Keith 12:39

Since a number of us are heading over to the Moncton Hopper tomorrow there will be no 10:00 class on Saturday.

There will still be an 8:00 class with Dave as well as the 9:30 Teens class.

After reviewing the Shoulder Press and Push Press, we went on to do the Deadlift this morning. Saw some good improvement in movement with people working on keeping the weight in the heels and maintaining a straight bar path.

We went through box jumps and knees to elbows and then hit the WOD which was:

5 rounds of
   7 Deadlifts
   7 Knees to Elbows
   7 Box Jumps

A few people went for the big box … or stacked more weight up on it (nice job Greg). Gordana was in again this morning getting in her last CrossFit workout while on vacation. It was my first chance to talk with her and got some great feedback from another Level 1 trainer – very cool to see her hit that workout too.

The times were:

Simon 5:16
Tom 5:20
Shauna 6:04
Pete 6:40
Monique 4:57
Linda 6:36
Greg 6:21
Rod 5:29
Danny 5:24
Dave 6:22
Gordana 5:51
Sheri 5:22

Jammed packed Wednesday morning class today…Individual warm ups followed by a little group warm up to get the blood moving. We then did a group stretch and Tracy led us through a review of the Push press and push jerk.

Part 1

5-5-5-5-5 Push press/jerk

Part 2

“Elizabeth”
21-15-9
squat cleans 135/85
ring dips

We had 3 fellas tackle this WOD Rx….Nice work Greg An, Spencer and Nathan!

Most seemed to struggle with the ring dips, especially with the double the reps band penalty in effect. Squat cleans looked good, but be sure to get that shrug and elbows through quickly and agressively.

Cash out was dead hang pullups, but most seemed to be done for the day after Elizabeth pushed them around a bit:)

Welcome to Gordana who joined us on her vacation from CrossFit Mississauaga.

Times and weights for Elizabeth:

Spencer 16:58 Rx
Gary 10:16 85#
Nathan 12:03 Rx
Greg Ar 9:47 75#
Carol 12:11 55#
Mary Lynn 9:12 85
Heather 10:52 85
Greg An 15:35 Rx
Corena 15:01 75/65#
Pammy 16:20 55#
Tom 11:05 75#
Faith 9:50 45#
Gordana 12:49 85#

Hate to push the panic button on summer, but I noticed things just a little darker this morning and we will be turning the calendar to August this weekend! Halfway point. If you have things you wanted to get done this summer….get ‘em planned! PEI is a beautiful place in the summer with lots to do. Beaches, live music, races? What have you got planned? I am thankful for completing my first duatholon last weekend, abeit quite slow, enjoyed some live music at Indian River Church and am looking forward to the hopper and Coach B coming to town next month, maybe a race if I can get a bit of running in.

Evening class times and weights for Elizabeth…
Joey 11:24 Rx
Mike 10:53 95#
Jason L 8:36 85#
Scott 9:02 85#
Cheryl 14:28 85#
Amanda 14:51 95#
Tracy DNF 65#
Suzanne 12:33 55#
Sarah 15:10 25#
Amber 14:40 65#
Sheri 9:06 55#
Pam 9:56 55#
DW 11:43 125#

We started with some strength today and then got in to some jumping. Long jumps specifically, some chose to take minimal jumps where others had to deal with short legs and more frequent jumps. Regardless of approach there was lots of great effort on this one.

The second day of the new basics class also got off to a good start with 5 current members showing up. I think they liked the extra sleep cause they did well in the Press/Push press review and then a quick workout afterward.

Regular class

Strength: DeadLift 5-5-5-5-5

WOD:
5 Rds
15 Wall Ball Shots
Long Jumps length of the gym
10 Pullups

Basics class

Review of Press and Push Press

Basic’s WOD:
4 Rds
10 Kettle Bell Swings
10 Push Press (shoulder Press if don’t get to PP)
10 Mountain Climbers

Times
Steve D 6:47
Dave H 8:50
Mary Lynn 9:57
Rodd 10:12
Simon 10:21
Nathan 9:34
Faith 9:30
Christine 11:21
Chris 11:53
Jason L 12:15
Cheryl 12:48
Bish 7:37 – Ring rows
Greg An 8:30
Greg Ar 8:52 Push ups
Spencer 8:59
Val 8:59
Monique 9:48
Heather 10:12
Corina 10:30
Pete 10:40
Foley 8:13
Lisa 13:00
Pam 12:01
Amber 12:30

Basics
Pammy 7:37
Val 7:36
Sherri 7:08
Linda 6:44
Patsy 5:59

Evening Class Times:

Amanda 13:40
Anne 11:23
Mike 10:56
Kyle 12:22
Dave M 14:44
Shauna 10:50
Cindy 13:12
Keith 12:09
Jeff H 13:24
Gabriel 9:58

Strength: 5-5-5-5-5 Back Squat

WOD:
6 Rounds
12 Single Arm Snatch
8 Burpees

Times:
Nathan 5:39
Chris F 5:38
Greg An 5:22
Corena 5:04
Faith 6:44
Carol 6:46
Stewart 6:37
Val 5:48
Christine 6:22
Heather 5:28
Mary Lynn 5:00
Pete 6:08
Pammy 6:58
Tracy 7:43
Spencer 6:14

Noon Times:
Jeff 4:58
Rob 5:36
Dave H 5:46
Gerry 6:11
Pam 6:59
Anne 6:03
Danny 7:19
Jason 6:11
Jeff H 7:38
Greg 6:33
Scott 7:00
Mike 5:13

Basics Class:
Movements: Squat, Pullup

Workout:
1) Tabata Squats to a target
2) 3 Rounds
6 Pullups
6 Burpees

Monique 2:26
Linda 2:56
Rodd 2L03

The Thursday morning ‘Basics’ has been such a hit that we’re going to roll it out and combine it as part of our entry point to CrossFit PEI.

First the new class times: Mondays and Tuesday at 6:45 am. These will both be ‘Basics’ Classes with the focus being on 1 movement for that class and then a workout based upon that movement to follow.

Basics Class as an Entry Point for New Members

New Members will now be able to start CrossFit PEI’s program through the Basics Classes. New Folks will have to attend 10 classes (price structure will remain the same as the Fundamentals Program) and will take the ‘Basics Test’ at the end before they can enter the regular WOD classes to show their proficiency at the movements they will encounter at the WOD classes.

If someone is not ready for the WOD classes after 10 Basics Classes no big deal! They can continue with the Basics Classes at the regular member rate until they are ready to join a WOD class. We anticipate that for some existing members that the Basics Classes may become the main component of their CrossFit PEI class selections and this is great! Consistency in the Movement is one of the most important concepts to improving at CrossFit or any movement based activity.

CrossFit Basics Test and CrossFit Elements Test

The Basics Test is based on the CrossFit Elements Test. The CrossFit Elements test will be offered to all members within the next two months.
This Test will cover all the Fundamental Movements as well as the other exercises that folks encounter on a regular basis in the WOD classes. There are Levels of Performance to the Elements Test which we can then use to help define your specific goals for the next six months to a year.

All members are welcome and encouraged to attend the Basics Classes.

Basics:
Monday 6:45am
Tuesday 6:45am
Thursday 6am

The regular Monday and Tuesday 6am WOD classes will be running as normal. These Basics Classes are an addition to the schedule.

Folks encountered two short workouts today with lots of recovery time between to keep the intensity high. Then a little strength work afterwards.
Both workouts had a 7 minute time cap on them.

A. 3 Rounds for time of:
200m Run
7 Back Squat (50% of 1 Rep Max)

B. 3 Rounds for time of:
15 Toes to Bar
25 Double Unders

Strength: Behind the Neck Push Jerk/Press

Times:
8am Class Run/B/Squat T2B/DU
Nathan 4:01 3:25
Jason D 4:53 6:16
Jason L 4:36 7:00
Patsy 5:54 6:39
Val 5:29 7:00
Greg An 3:59 7:00
Heather 4:56 6:41
MaryLynn 4:14 3:04
Pam 4:48 7:00
Shauna 5:23 7:00
Rodd 4:56 7:00
Joey 4:21 5:15
DW 3:57 4:12
Christine 4:42 7:00
Monique 5:34 5:36

Bish 4:13 / 3:58 (GHD)
Spencer 4:13 / 6:22
Faith 5:50 / 6:17
Ellen L 5:10 / 7:00
Suzanne 5:36 7:00
Greg A 4:03 / 7:00
Pete 5:11 / 6:56
Chris F 4:27 / 5:01
Sarah 7:39 / 5:20
Corena 4:37 / 5:50
Rob 4:42 / 4:56
Lisa 5:16 / 7:00
Cindy 6:11 / 4:20
Tim 5:25 / 6:03
Gerry 4:21 / 7:00
Anne 4:22
Mike 3:41 / 3:59

Today is the last day to register for the Hopper next weekend. The registration link is on the main page.

There are at least five of us going and maybe more. Should be a lot of fun and we will be coming back early afternoon.