# of rounds in 20 minutes of:5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High-pulls
Men use 95lb/Women use 65lb
Post # of rounds to comments.
Kids classes start THIS THURSDAY! Some kids have been trying out CrossFit: Top picture shows Danny V (R) and his brother Jordan doing box jumps, bottom picture shows Marianne (L) and her son Jory doing lunges together. CFR Kids classes will run July and August; Tuesdays, Thursdays and Saturdays from 11-11:45am. Email for more details and to sign up!
In other news, two of CrossFit Regina's finest made it onto today's affiliates blog!
New Foundations Class starting this Thursday, July 2nd, 7:30pm. Sign up online, call or email.
Overheard at CFR: "I'm bored with my workouts, can I come back to CrossFit?!"
Wall Ball Challenge = 47 Wall Ball
41 comments:
Looks like fun.
Happy Birthday, Hard Core Ange!
Welcome new guy Chris. It was also nice to see Sarah G and Leah for their first 6am workout.
I don't blame my soreness on the Sunshine. I don't blame it on the moonlight. This WOD was good times. I blame it on the boogie.
Happy birthday Hard Core Ange!
Happy Birthday Ange! First 6 am workout and I am bright eyed at work. As rx'd with 9 rounds +5+3. I think I might have to do more 6am workouts...
Good to see some new faces this morning, see its not so bad.
Good Job 6AM.
Harlan
Looks like i gotta work on my deck this morning before work instead :p
oh and stupid me accidentally cancelled wed morning thinking i was cancelling THIS morning.. so if there ends up being room, I'd love to come wed! i work 12-5 so i can't make the other times!
Oops, technicality. Mistake on the whiteboard. No stars for 6am!!
WHAT! We innocently did what was posted. Its 6AM were glad the blood is pumping at all, counting is all the cerebral activity that is possible. Now we have to remember too.... sheez
Harlan
I may as well comment as well that Jeff got the little hair he has, bent way out of place when it was brought up that cleans and thrusters count for the wball challenge.
I'm proud too of the 6am people for working out so early! However, you can't do push-ups first and still call it "Cindy", right?!
Um, cleans? no. And Thrusters we said you can do the days you're NOT at CFR!! Who peed in my cornflakes this morning?! lol.
Only my calves didn't hurt this morning after yesterday's workout; and, yes, I did the double unders.
Today I modified the weight to 45lbs and did 9 rounds even.
Terry H.
HUGE CONGRATS to Karen N who got her first ever "As Rx'd" star this morning! Also congrats to Dana R for climbing the rope, and Lisa W for climbing the rope and getting about one foot from the bell! So close!!
Super duper Karen, at least someone is getting a star.
Harlan
Dana does have some monkey genes.
Good news: ropes are here.
Bad news: Random Import charge of $106.79 so if divide that by 25 ropes, it's approximately another $4 each.
You get the rope, when I get the money:)
Sorry for the inconvenience about the change in cost, out my hands though.
Good news is, it's "first come, first served" for choosing a color! So show me the money!!
Rope handle colors are black, blue, purple, red and yellow. Cost is $22 which is not bad for a competition double-under rope! Ange K, I'm assuming you want a purple one?!
LOL! YES YES YES!
SAVE ME A PURPLE! (Am I that predictable???) :P
I completely forgot to leave money the last few times I've been in, but I promise I'll bring it at 5 today!
Thanks!
Yikes. I'm obviously not a morning person. My apologies to the 6AM class for making them do extra thrusters.
OMG ouch, this one hurts with hardcore sunburn to work through.
AS RX'D
10rd +5+5
Then 1 hands only rope climb then 100 hammer swings 4:24 got my butt handed to me by farm boy Armand!
Tip for the WOD, hook grip on the SDHP.
Don't worry Jeff. Arguabley thrusters are harder than hang power cleans so we got a hard workout and a workout is a workout. I am doing more 6ams for sure!
I forgot to say I will bring money tomorrow for the rope. Ang can you get me a reciept?
Leah, we can get you a receipt for sure.
My Sarah will be at CrossFit tonight from 6-8 if anyone wants to bring kids to play in the play room. I'm helping AngDesj with her full classes. We will run you in two groups, starting the 2nd group on the half hour.
I sent out a 2nd email, addressing some questions that have come up about CFR kids classes. Let me know if you didn't get either email (sometimes mass emails go to your junk folder).
No for the reciepts unless I go buy a reciept book, but I am not sure what good that would do as I am not a business.
Leah,
I stand corrected. I should have pressed F5 before I repsonded.
We were typing at the same time! We'll use the CFR receipt book. :)
No worries Jeff... First time for 6AM actually wasn't too bad at all, thinking about trying it more often.
Robin-Can I also get a receipt for the rope.
Thanks
Sarah
My Angela will be with me tonight to help keep an eye on any other little ones there tonight
here let me add:
WHAT?!?? NO STAR FOR 6AM'ERS???
*jumps out window*
Another great birthday workout!
As Rx'd (not too often I get to say that!!!)
8 rds +5+7+3
Thanks for the birthday wishes!
And thanks Angdesj for the song! :)
Good job 5pm!
As rx'd with 5 rnds+5+7+4
As I thought the thrusters and the SDHP's were the difficult part. I need someone to take a look at my thrusters and especially my hand placement because thrusters really suck for me.
I find myself shifting my grip as getting it overhead feels weird, especially when I use my thumb in the grip. Thumbless feels better but Robin pointed out that it's wrong.
AMRAP-30min
400m-run
10-K2E
15-RR
7+run+3
was not feelin the love on the runnin today.hardcore and fronz,you guys ripped this one up
"ass cool" style;)
Kurt, that's the right grip if you want the weight on your head.
Ripp would say that that is what thumbs are for.
Harlan
As Rx'd 6rnd+5+7+8
Slowed my highpulls down quite a bit to concentrate on form. I tend to pull with my arms too much and I pull more with my stronger arm which makes it pretty dang awkward. They felt way better tonight.
Congrats on the rx'd star, Birthday Ange and Dimitra too!
Some more girls got their first ever Rope Climb: Chantelle, Steroid Jill, Kim Fe. Hope to see many more!
Rx'd: 7 rounds +5 +7
As Rx'd 6 rounds +5+7+3
That was fun in a tsunami of sweat and chalk kind of way
First ever Petranek Fitness Test tonight (almost 2 years at CFR and I haven't done this one?????):
500m row; 40 squats; 30 situps; 20 pushups (all standard!!!); 20 green band plu (rx'd = 10 plu)
12:18!!
Have to say good job to new guy, Lance for pushing through this one tonight!
Two awesome(hard)workouts two days in a row.
As rx'd - 8rnds +5+7+7 (
3 SDHP short of 9 full rounds, I should've listened when AngD said, "GRAB THE BAR NOW!" :)
Good job everyone.
Darcy (D3)
Ohh, and happy Bday Hardcore Ange.
As rx'd, 6rds +5 +7 +7.
I don't heart barbells. Not one little bit. But I do heart all the folks who stuck around to encourage Carla and me. Sorry for the swearing and shirtlessness
LOVED this one. Am feeling like I was hit by a truck this a.m., though (in a good way). As rx'd 10+1
As rx'd:11rds +5+7
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