Today’s WOD had us standing put compared to yesterday’s scramble and it took some time to get through it too. The trick on this was was to find a weight that you could front squat and push press with good efficiency cause if you weren’t zapped from the Kettlebell swings the other two got ya. After some recovery we work on the deadlift for strength.
WOD
3 Rounds
30 Kettlebell Swings
15 Front squats
15 Push press
Strength
Deadlift 5-3-1-1
Times:
Stewart – 11:38 (95)
Heather – 11:09 (65)
Greg – 10:22 (75)
Mary Lyn – 6:30 (35)
Nathan – 13:30 (95)
Chris G – 12:22 (85)
Yo – 14:33 (55)
Pam C. – 12:56 (55)
Jeff H. – 11:34 (65)
Spencer – 12:21 (95)
Dixon – 14:22 (85)
Dave H. – 10:31 (75)
Val – 10:05 (25)
Simon – 9:06 (65)
Kara – 9:16 (35)
Corena – 11:28 (65)
Clean Recovery
Today’s WOD was all about Power Cleans, a couple exercises coupled with them and quick recovery time.
All mini-WOD’s had to be completed in 4 minutes or less and were then followed by 90 seconds rest (more rest if you finished 5 rounds of a triplet in under 4 minutes)
A) 5 Rounds
5 Power Cleans
5 Ring Dips
5 BurpeesB) 5 Rounds
5 Power Cleans
5 Pushups
5 Ring Rows (Pullups for the am group, my bad, didn’t triple check the email, just think you’re stronger for it)C) 5 Rounds
5 Power Cleans
5 Ball Slams
5 HandStand PushupsD) Tabata Squats
Lots of folks hit this today. Which mini-WOD was your least or most fav?
Sectionals- just a reminder to book a room at the Delta Fredericton if you want to stay where the party is … although it is questionable whether competing in three events on Saturday and another on Sunday will leave one in a party mood but who knows.
Skipping Ropes – a number of people are interested in purchasing Buddy Lee skipping ropes. Last time the costs ranged from about $40 to $60 including shipping. The metal ones are currently not available until April. Please post to comments if you are interested in ordering one.
Part A of today’s WOD was a 10:00 AMRAP of:
7 Sumo Deadlift High Pulls (95/65)
7 Push Ups
7 Mountain Climbers
Part B was a 3 round strength component with each round being:
2 Shoulder Press
2 Push Press
2 Push Jerk
Here is a great pic of Cheryl from the CF Triumph website getting a PR in Fran on Saturday (thanks for letting us know Pammy). Amanda posted on Saturday that she and Kyle had a great workout at CF Calgary this weekend. Its always great to see everyone hitting another CF Gym when they are on the road.
Post to comments what other CrossFit gyms you’ve visited.
Scores from this morning are:
Greg 8 (95)
Peter H 9 (75)
Val 10 (55)
Stewart 7 (95)
Kara 10 (35)
Tracy 8 (55)
Faith 10 (45)
Bish – rowed
Second group in the 10:00 class enjoying the Filthy 50.
All classes (including a modified version for the Teens) hit the Filthy Fifty today which is:
50 Box Jumps
50 Jumping Pull Ups
50 Kettle Bell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 GHD Back Extensions (or Supermans)
50 Wall Ball Shots
50 Burpees (ugh)
50 Double Unders
As always this was a brutal workout but the numbers were very good with a lot of people showing significant improvement. Nathan crushed this and would have probably been in the 17’s if it wasn’t for the double unders.
Here are the times:
Dave H 28:35 (24″ Box)
Faith 35:24
Bob 42:44
Ellen 38:50
Pam 34:41
Carole 36:21
Gary 35:04
Tim 35:54 (24 ” Box)
Jason 37:37
Corena 26:27
Kara 32:47
Pat 37:02
Dave W 20:08 (24″ Box)
Mike I 19:58 (24″ Box”)
Nigel 21:30 (24″ Box)
Bish 22:20 (24″ Box)
Spencer 27:45 (24″ Box)
Keith 30:24
Greg 27:02
Kent 30:41
Heather 26:40
Chris Go. 32:00
Cindy 30:42
Joey 35:25
Dixon 34:35
Chris F. 30:41
Chris Ga 28:40
Megan 22:54
Anne 27:56
Pammy 30:33
Rob 27:56
Nathan 19:28
Sheri 29:45
Suzanne 30:32
A big am crew went after a WOD that had a fair amount of Pulling movements.
5-10-15-10-5
DeadLifts (225/155)
Med Ball Cleans
Pullups
Strength Work:
Back Squat to/from a box 3 X 3
Times:
Gary 11:04
Heather 11:35 155/16
Monique 12:22 155/14
Jason D 12:30 205/20
Corena 11:17
Jeff H 12:31
Pat 11:17
Mary 9:22 (Walking Lunges)
Dave H 9:04 (Walking Lunges)
Val 10:06 135/10
Pam 13:50
Al 11:35 135
Spencer 9:42
Ellen S 10:41 115/14
Linda 10:06 85/10
Nigel 11:12 225/DeadHangs
Chris F 9:27 225/20
DW 6:58 225/20
Kent 11:07 165/12
Jeff M 10:01 255/20
Keith 11:08
Tim 12:22 185/20
Pam 8:28
Kelby 9:29
Ashley 7:57
Dave M 13:22
Cindy 9:10
Kelly 10:50
Dixon 12:13
Rob 8:25
Anne 8:36
Greg 9:04
Joey 9:43
Sheri 10:26
Chris 10:27
Mike F 11:14
Danny 12:06
Sarah 12:31
Tracy 13:02
Mike I 6:25 225/20
Bish 8:27 225/20
A bunch of weights for DeadLifts were not recorded, post to comments if you’d like.
I’ve heard Cheryl’s car was broken into while in Fla. and some stuff stolen. She should have had Bish there in his hockey gear to chase them!
This week’s favourite video is about everyone’s least favourite exercise … the burpee.
A lot of people were asking about burpees this week so here is a video from Jon Gilson at AgainFaster.com. Yay burpees!!!
This morning we worked on the Push Jerk. We did some stretching/mobility work on the shoulders to really get people opened up and then went through the progression. After that we worked on the Split Jerk.
The WOD was:
Death By Push Jerk – doing 1 push jerk in minute 1, 2 in minute 2 and so on until you can’t complete the rounds for that minute in that minute.
It was good to see a lot of people experimenting with the Split in the early rounds before going to the Push Jerk for speed in the later rounds. Everyone really pushed themselves with the weight while maintaining their technique. Ashley showed some excellent technique and Suzanne crushed it with 15 rounds!
Here are the rounds:
Stewart 12 (95)
Heather 12 (75)
Danny 6 (95)
Jason D 13 (105)
Carol 12 (45)
Suzanne 15 (55)
Tom 11 (95)
Faith 12 (55)
Ashley 11 (55)
Bob 6 (95)
Alexander 15 (Death by Pull Ups)
Mid-week morning was a two part start to the day.
Part 1:
10-20-30
Ball Slams
Push-ups
OverHead Squats
Weight for the OHS to be something you could do no more than 7-10 times when fresh. So by the the third round it would be touching the floor more often, but not with every rep, it wasn’t 30 Snatches in there too!
Part 2:
3-3-3 Push Press
Folks got to break in the Rack, its good a heavy and wanted move anywhere, just a bit of jig-saw mechanics needed to get it in and out of the storage spot.
Times:
Faith 30-14-10:47
Mary Lynn 5-10 (Med Ball Cleans) 6:46
Pete 45-20-9:09
Chris Ga 65-20-10:40
Heather 55-16-9:42
Nathan 75-20-9:57
Jeff H 65-18-10:55
Kent 35/5-18-10:04
Spencer 85-20-11:33
Kara 25-8-10:09
Ellen L 35-14-10:33
Pammy 30-16-11:55
Val 5-10-7:35
DW 85-20-10:23
Teens Class
After warming up, we reviewed overhead squats as well as pull up technique from the bar and rings. After that we hit a modified version of the morning workout with a rep scheme of 5-10-15. Great times guys.
Olympic Class
The group warmed up with some of the Running Drills for the CF Running – Pose Technique Course I attended this past weekend with Dr. Nicholas Romanov (the developer of Pose Running) in Toronto. Then after some Brugner Progressions we split in groups of 3 for some 3 minutes team WOD’s with 2 to 3 minutes recovery in between.
1) 5 Power Snatches cycling team member in after every 5, max rounds per team in 3 minutes
2) 5 Squat Cleans again cycling in and AMRAP 3 minutes
3) 5 Clean (Power acceptable) and Jerks (feet had to be set under the hips with knees extended for each rep) and 3 Burpees per person to comprise one round, again AMRAP 3 minutes
Most teams got between 3 and 5 Rounds for each of the movements with the Squat Cleans having the lowest number in general.
Then everyone worked on getting down under the bar quickly for a Squat Clean with someone catching the bar for them at the top of the pull to see where they had to pull under the bar. Nice to see some new faces trying out the O.Class.
The topic of Running Camp starting in a month or so was discussed with quite a bit of interest.
The CrossFit Games Sectional Qualifier will be held in Fredericton on March 20th and 21st and CrossFit PEI is sending a group to compete. Of course, this is a great opportunity for a Road Trip for those who want to come check it out … given the crowd there will no doubt be some feats of strength etc. apart from those at the competition itself.
I have gotten the Delta Hotel to set aside a block of 16 rooms for us at a rate of $99/night (including parking and internet). You can call them at (506-457-7000) and let them know you are with CrossFit PEI so that you get put in the same place as the rest of us.
Those of us who competed last year really appreciated the support of those who came to watch. For those spectating, this is a great chance to experience the CrossFit community in a different way … all are welcome.
