Class times today are 10am, 11am and 4pm."Nicole"
# of rounds in 20 minutes:
400m Run
Max Pull-ups
Post # of rounds and # of pull-ups to comments.
Coaches notes: Each round do as many pull-ups as you can without stepping down; Band pull-ups divided by 2. Sub for 400m Run is 500m Row. Compare to 090423.
Picture: Everyone has a different place to lie down after a "give-it-your-all" workout. Some crawl to the fan, some crash on the mat, some fall down right where they finished the wod! Where's your favorite place to crash?? How do you feel when you get to call out "TIME"?! Can you name those pictured in the collage?
Gym Challenge: Remember to try climbing the rope. 4 girls got to the top of the rope for their first time yesterday, after being shown the proper way to use their feet.
Wall Ball Challenge = 48 Wall Ball
Saturday: 9am "Eva" unmodified, 10am Team Eva, 11am kids, all at CFR.
27 comments:
How are they doing this one for the guys with one 70lb KB? I've tried swinging that bad boy around and it's frickin' heavy.
Probably stagger start. I've done this one using 2 35lb dumbbells before we got the big bell.
"Team CrossFit" is registered for the QCM Relay. Team members include Robin, AngDesj, Kelly, Leya and Tiffany.
Anyone else interested in joining a 2nd relay team? I knew a few girls are interested and looking for a couple more runners.
Does anyone want to do today's .com WOD with me?
Would it be possible to do the Filthy 50 today?
Wow, a roadkill montage without a picture of me. What a switch!
There won't be room for Filthy Fifty this morning as the classes are full and the pull-up bar will be in high demand. It would be possible at my 4:00 class.
HAHA, RHM, I totally thought of you when I posted that picture!!
Today is the 2nd Anniversary of CrossFit Regina! We opened for business in our basement on July 1, 2007 with two clients: my friends Karin and Lorraine who worked for Global Regina at the time but is now at Global Winnipeg. Shortly after, Cheryl joined (who I met at pre-natal swimming). We have grown to over 150 clients just by "Word of Mouth".
Karin invited her twin sister Heather H and sister-in-law Kim Fe, who invited her friend Moey who invited her friend (Steroid) Jill. Cheryl invited her Mommy friends Ferrah and Marie who invited their husbands Simon and Harlan who were our first male clients, who invited RHM, who invited (Hardcore) Ange... well, you get the picture!
I will do the relay on team # 2. Keep in mind that I am NOT in it to win it, I'm only in it to finish!
Anyone interested? :)
Happy Anniversary CFR!
Nikki - I'm in if I can do the last portion?
First time doing "Nicole"
As Rx'd 6 rounds
Pull-ups 15/12/11/8/10/5 = 61
Welcome FunBobby and Andrea from Calgary!!
Nicole:
-last time 6rds (78)pullups
-this time 6rds (66)pullups with 15lb vest
Great job morning crew! Starting off Canada day with some red (ripped hands) and white (pale faces). Enjoy the rest of yor day!! Thanks to FunBobby and Andrea for stopping by; can't wait to see you guys on the way back. Happy 2 Year Anniversary CrossFit Regina
Happy Anniversary CFR!!
"Nicole"
Last time: 6 rds, 60 PLU's
This time: 6 rds, 59 PLU's (with 15lb vest)
3x5 squats @ 140lbs (5 more than last week)
3x5 dead lifts @ 185lbs (1st time in three months) then.......
1st time with Nicole:
5 rounds
23,12,12,8 (slipped off bar), 10 = 65 PLU
I feel tired but other than that, pretty good. :-)
Thanks for being open on the stat! Congratulations on your 2 year anniversary!!
as RX'd 5 rounds 93 PLU
last time (sept) 6 rounds 56 PLU
Happy anniversary CFR!!! WOW...hard to believe sometimes...I remember the good ol basement days!!!
As Rx'd 5rounds -48 PLU
Last time was with band PLU 5 rounds 34 PLU
Rest day. 200 DUs for time at home. 7:21
Happy anniversary! Imagine what good shape we're all gonna be in when CFR hits its 20 year anniversary.
I did "Nicole" at 10:00 with Robin and Andrea. Rx'd 6 rounds with 97PLUs. The last time I did it was 2008/09/17 and did Rx'd 5 rnds +200m with 92 PLU.
Doesn't really seem like progress knowing that this run is about 40m shorter.
chris,whats this .com stuff all about
*cue music*
Happy anniversary, happy anniversary, happy anniversary, haaaaaappy anniversary!
Happy happy happy happy happy anniversary, happy happy happy happy happy aniversary.......
Shae, it was the WOD on www.crossfit.com. The main page. We've been following it for the last month but I wanted to run a 10k since I never have. Maybe next week. I was also a little scared of doing PLU since I hurt my arms. But they seem to be ok.
Not rx'd: subbed pushups for pullups.
5 rounds + 400m
51+25+23+21+17 = 137 pushups.
Just a comment on the Canada Day 4:00 class: Tiffany C climbed the rope for the first and second time! Heather H graduated from the green band to the purple band! Tanya W did awesome at Tuesday's barbell wod, getting 8 rounds with 55 pounds. Way to go ladies!
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