Group Workout

This morning we worked on the Overhead Squat with some secondary work on the Thruster and Ring Rows/Pull Ups.

The workout was 21-15-9 for regulars and 15-12-9 for the new folks of:

Thrusters
OverHead Squats
Ring Rows or Pull Ups

We focussed on the range of motion and everyone worked hard to get to the bottom of the squat in both the OH Squat and Thruster.

Here are the times:

Simon 8:03
Suzanne 13:51
Faith 11:02
Ellen 10:10
Chris 9:59
Pat 10:15
Dave M 12:03
Rod 12:47
Shauna 10:52
Lisa 8:20
Kelly 10:23
Marcos 9:23

Great group came out this am despite the pouring rain and it being dark out. Dark mornings…My pet peeve in case you havent noticed…

Individual warms up then a little group warm up of front and side planks, samson stretches followed by supermans and hollow rocks.

6 rounds (yes, 6)
12 wall balls….UNBROKEN
12 single arm snatches, each arm
12 air squats
12 burpees

So, unbroken reps…what is that all about? If you drop the ball or any other way stop constant movement on the set of 12 wall balls, you reset on rep number one. A training technique used by our visitor and amazing athlete and trainer, OPT.
This puts a different spin on the workout and how your tackle it. It is largely a mental challenge but taxes you physically different than if you are accustomed to breaking the reps up. (that would be me….) I like the technique and the challenge of trying to focus on something a little different during the WOD. I may not like it so much if it happened to be unbroken pull ups, but unbroken wall balls was a great intro.

Your thoughts?

This was a sweaty one where pacing proved to be very important. Corena, our cardio junkie blasted through with the fastest time of the day! Nice job.

times
Greg A 19:22
Mary Lynn 16:04
Heather 16:39
Pam W 20:02
Monique 19:53
Dave H 21:37
Nathan 19:31
Faith 17:45
Carol 17:51
Corena 15:02
Stewart 21:29
Val 17:49
Kelly 16:24
Kent ?

Cash out was 4 30 second handstand holds.

Happy Wednesday all…the weekend is coming, I promise.

The following info was written by Amanda…

Ahhh Tuesday, not a Monday but not close to Friday either?  So what was the treat to help get you through the am?

G-Spot, the Big Banana, Anna Conda and the Pull Up Ninja with the HQ Trainers at the cert.

15-12-9
Deadlifts
Box Jumps
Push Up

Then

Tabata Sit Ups

Deadlifts and box jumps are a deadly combination, how did folks find it?  To reiterate what Joe was saying this morning when executing the deadlift, don’t drop the bar from the standing position, the full range of motion on the deadlift is returning the bar to the floor

Times and Rounds for Tabata Sit Ups
Foley 3:58 (225/24” box) / 10
Lisa 5:02 (55) / 7
Monique 4:14 (115) / 10
Steve 4:04 (?) / 10
Ellen 4:33 (95) /10
Val 4:42 (?) /10
Kelly 4:43 /12
Heather 4:40 (115) / 10
Rodd 4:54 ( ?) / 8
Carol 5:17 (55) / 10
Tom 5:15 (165) / 8
Dave 6:01 (184/24” box) / 10
Pam 6:22 (115) / 10
Corina 5:07 (105) / 15
Pete 4:02 (175) / 8

The basics/fundamentals reviewed the air squat and got introduced to the deadlift and everyone’s favorite…the burpee. 21-15-9 rep scheme of deadlifts and burpees (scaled to 15-12-9 for the newbies).

Amber – 5:26
Patsy – 5:17
Marco – 5:26
Terrie – 6:29

Here are the times for the evening class:

Spencer 3:44 (155) / 12
Gerry 3:38 (165) / 10
Chris Ga 3:12 (155) / 10
Cindy 5:03 (95) / 10
Keith 4:17 (155) / 9
Robert 7:58 (165) / 10
Tim 5:42 (155) / 8
Amanda 3:52 (135) / 10
Tracy 5:23 (125) / 10
Ellen S 4:47 (145) / 10
Mary Lynn 3:26 (115) / 12
Shauna 7:35 (??) / 10
Nathan 3:17 (225) / ??
Kelly 4:26 / 12
Charlotte 4:28 (65) / 9
Chris Go 4:30 (135) / 10
Megan 4:16 (135) / 12
Allan 5:46 (115) / 8
Dave M 5:34 (125) / 6
Jeff M ??
Jeff H 5:53 (155)
Dave ?? . com wod
James ?? .com wod

This morning started with a Max Effort Back Squat and then the WOD created some shoulder fatique.

Strength:
Max Effort Back Squat

If you’re unsure about how to get ready for the Max Effort, start with a couple easy sets of 3 to 5 reps, building the weight up then do a a round or two of doubles then move on to the singles. This may be a PR day it may not, the goal is to do your Max Effort for today! What you did the last couple days, how you ate, how you slept, your stress level, all those things will have an impact on todays. Max Effort.

WOD:
200m Run then
5 Rounds
12 Push Press
12 Kettle Bell Swings
followed by one more
200m Run

The Push Press weight should be something in the area of 55-60% of your max Push Press, or a weight that by the 3 round and onward you can only do 3 to 4 repetitions before the bar has to be set down. If you can knock off 12 unbroken in the 4th and 5th set the weight is too light! Make sure you’re using your dip and drive and finishing locked out OVERHEAD! With the knees straight at the top too. If you push your head through you’re usually locked out.

Times:
Heather (65) 11:07
Kyle (115) 13:14
Rod (65) 11:43
Mary Lynn (65) 9:13
Pammy (55) 10:39
Val (55) 9:59
Christine (65) 11:35
Kelly (55) 10:22
Pete (95)12:12

The Basics and Fundamentals:
Review: Shoulder Press
New Movement: Push Press
Additional Movements: Ring Dips and Walking Lunges

WOD:

4 Rounds
10 Push Press
10 Walking Lunges (yes per leg!)
5 Ring Dips

Times:
Monique 5:04
Amber 5:14
Terri 8:21
Patrick 7:00
Marco 5:53

Level 1 Cert in Maine:
Mike, Anne, Jeff, and Gab all attended the Level 1 Cert this past weekend in Maine, you should be able to find their smiling faces below!

Noon Class: big crowd today at the lunch class with some big numbers – a lot of PR’s. I know Amanda hit 225 lbs! Anybody else set a PR today?

Must have been a bit road weary because I forgot to officially congratulate Jeff and Gabriel for getting their Level 1 Certs. Great job guys! Anne and I also took the test and passed … yay us.

The Fitzgerald Clan is in town and are a lot of fun so make sure you introduce yourself. Here is a pic of Stevie D seeing how he measures up to OPT.

Here are the noon times:

Stewart 10:06
Faith 9:37
Suzanne 9:25
Linda 9:09
Jeff M
Dave H 9:31
Gerry 8:25
Spencer 9:19
Jeff H 9:54
Amanda
Chris L 7:45
Stevie D 9:16
Rob L 9:27
Dixon 11:07
Megan 8:48
Bish
Alan 9:55
Sheri 7:37
Joey 10:17
Pam 9:15
Cheryl 8:56
Tracy
Leighanne 8:21
Greg 7:32
Jason 8:07
James F ?? – .com wod
Mike F ?? – .com wod

The weekend workouts kicked off with some running drills and then a quartet that left many a bit wobbly for a few minutes afterwards.

WOD:
3 Power Snatches
6 Thrusters
9 Power Cleans
12 Pullups

1 bar for all three barbell movements. The early group got a bit of a reminder for a few rounds about getting full range of motion then the reps started to be pulled away. It can really suck to have to go back to the pullup bar for another 3 reps but there is a big difference in the intensity of a WOD doing it full range of motion vs partial. If its close a verbal reminder is sometimes enough to correct it, sometimes reps need to be taken away. For this workout the movements that folks were not completing were the full overhead position for the Thrusters with the shoulder fully open and the head push through the arm and getting the chin fully over the bar for the pullups.

Times:
8 am Class
Gary (55) 12:25
Ellen S (55) 14:16
Nathan (95) 12:25
Allan (55) 13:42
Faith (45) 10:32
Stewart (65) 11:50
Monique (50) 12:30
Tracy (55)
Pammy (45) 12:30
Chris Ga (65) 13:10
Carol ( ? ) 12:44
Charlotte (25) 10:55
Mary Lynn ( ? ) 10:40
Sheri (55) 16:49
Jason L ( ? ) 11:28
Pam W (45) 11:51
Patsy (35) 10:46
Linda (35) 10:31
Shauna (45) 14:42

10am Class
Amanda (55) 14:13
Keith (65) 14:10
Suzanne (55) 16:50
Spencer (95) 13:16
Steve D (95) 15:31
Chris F (95) 10:30
Rob (95) 15:30
Lisa (25) 18:39
Cheryl (55) 13:34
Sarah (45) 16:02
Kyle (105) 14:30
Leeann (55) 9:52
Mike F (115) 10:41
DW (95) 12:26

A warm welcome to Mike F, Leeann, and James F. Hope you guys have a great time on the Island.

Strength Work:
12 Sets of 2 @ 55% Back Squat

WOD:
8 Rounds
7 Wall Ball Shots
7 Box Jumps

Times:
Stewart 5:38
Heahter 5:43
Spencer 5:03
Dave H 5:14
Monique 6:20
Chris F 4:12
Chris G 4:12
Gary 5:43
Greg Ar 4:24
Corena 5:42
Pam W 6:47
Val 6:17
Kelly M 6:14
Pammy 6:30
Mary Lynn 4:37
Carol 6:10
Greg An 4:37
Amanda 6:18
DW 3:50
Rob 4:09
Nathan 4:08

Evening:
Mike Fitzgerald 3:24
Alyssen parkison 4:15 (5/5 reps)
Chris Go 5:42
Cheryl 5:52
Sarah 7:20
Tim 5:58

Here is a video from the Hopper last weekend with Jeff Sr, Jeff Jr, CPayne and yours truly. It was a great event and a lot of fun. Enjoy …

This morning we started with a review of the Shoulder Press. After that, we pushed our elbows up a little higher and worked on the Front Squat.

The WOD was:

4 rounds of
15 Wall Balls
15 Push Ups

A big welcome to three new people who joined today – Marcos, Pat and Chris (yes we have another Chris … there are now 5 Chris’s actively training at CFPEI). Make sure you introduce yourselves to them as well as Terrie who started on Monday.

After the workout, we did some mobility work on the hamstrings and hips after giving everyone some exercises they could do on their own.

Here are the times:

Chris M 5:15
Marcos 5:20
Simon 5:30
Pat 5:45
Terrie 5:50
Lisa 5:40
Patsy 6:02
Shauna 7:30
Dave 6:58
Faith 5:45

Morning all. Ok…this morning it was still dark when the alarm went off. In my friend Stevie D’s words….”me no likey”….

This morning we did a little group warm up of push ups, supermans, hollow rocks and a sprinkling of burpees. Then we reveiwed the sumo deadlift high pull. Remember this a fast and agressive movement where the hips have to open first, then the shrug and finish it off with the high pull with the elbows high and outside.

part 1

5 rounds
7 kettle bell swings
7 sumo deadlift high pull with the kettle bell

part 2

double death by pullups?
min 1 – 2 pullups
min 2- 4 pullups
min 3 – 6 pullups
min 4 – 8 pullups
min 5 – 10 pullups

part 1 seemed to catch some by surprise…taxing little workout. Pullups looking very nice today gang. Not alot of bands out either….nice work.

times for Part 1
Spencer 4:42 – 2 pood
Greg 2:56
Kelly 2:42
Monique 2:33
Carol 2:51
Stewart 2:16
Heather 2:58
Tom 3:50
Mary Lynn 2:49
Nathan 4:29 2 pood
Gary 3:24
Pammy 4:05
Amanda 3:28
Cheryl 2:33
Tracy 2:50

Lots of time left today for goat work…saw many taking advantage of this. Ring dips, muscle up progressions, handstands, overhead squats, double unders,,,,lots of cash outs going on today.

Do you like the open time for goat work? Rather just be told what to work on?

big thanks to Kevin and his team at Crossfit Moncton for hosting a fun and well organized hopper event on the weekend. Great to meet other crossfitters from the region and watch some pretty serious intensity. I love going to events like these occassionally to ramp up your intensity and find another gear you usually hold back from. Crossfit is about constantly being uncomtfortable and pushing through….these events are a perfect opportunity to test yourself once in a while. So, there is my pitch. Next year, hope to have more representation from CFPEI there.

O. Lifting Class

3-3-3-3-3 Power Snatch

WOD:
12-9-6
Power Cleans
HandStand Pushups

Chris F (155) 5:10
Faith (65) 3:37
Rob (145) 4:18
Chris (125) 4:18
Corena (75) 4:31
Cindy (75) 3:37
Tracy (95) 5:55
Scott (115) 3:55
Suzanne (85) 4:41
Jeff (55) 5:23
Sarah (65) 3:18
Sheri (75) 2:57
Anne (75) 2:59
Ellen (75) 5:21
Greg Ar (115) 4:33
Cheryl (100) 5:12
Bish (155) 6:02
DW (135) 5:18
Nathan (115) 5:13

This morning the 6:00 class started with a double strength component of:

DeadLift 3-3-3-3-3
Shoulder Press 3-3-3

The WOD was a 7 Min AMRAP:

7 Walking Lunges
7 Mountain Climbers
10 Double Unders

The Basics class at 7:00 reviewed the Kettlebell Swing and worked on the Shoulder Press. The workout started with a 200m Run (or Row) with a
21-15-9 rep scheme of the following (scaled to 15-10-5 for any new folks going through Fundamentals).

KB Swings
Shoulder Press (dowel, dumbell, or barbell)
Knees to Elbows

Here are the scores/times:

Mary Lynn 10
Lisa 3
Stewart 6
Steve D 8
Simon 8
Faith 7
Heather 7
Kent 6
Tracy 6
Pam 4
Nathan 11
John 10
Monique 6
Greg An 7
Spencer 6
Dave H 7
Greg Ar 6
Corena 11
Chris 11
Val 9
Tom 5

Evening Class:
Amanda 8
Jeff M 10
Cheryl 7
Cindy 7
Chris L 7
Al 5
Charlotte 7
Linda 7
Mike I 10
Jeff H 5
Basics
Terri 6:44
Chris G 12:25