10
Jul
09

bring your runners…again

By J9 11 Comments
Categories: WOD

Four rounds for time of:
Run 400 meters
50 Squats

____________________

Burpee Challenge: oh wait… it’s over :)

 

Kezia

Kezia's last journey to the burpee challenge

 

SWIM at Pabineau Lake: taxi leaves from Aquatic Center at 4:30 pm tonight.

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11 Responses to “bring your runners…again”

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  1. 1 Jane
    July 10, 2009 at 5:07 am

    LOVE picture!!!

    WOD……….OMG YOU REALLY DO DISLIKE ME!!!!!!!!! Cya soon….

  2. 2 Kezia
    July 10, 2009 at 5:40 am

    Love it!!

  3. 3 Kezia
    July 10, 2009 at 7:10 am

    30 lunges/front and back
    CFWU no squats

    Strength 3RM
    Deadlift 65,85,95,115,125

    WOD

    4 rounds

    400 m Run
    50 Squats

    Time 14:43

    Great job Matt this morning getting there and having a great workout!! Enjoy your breakfast!!!
    Melissa you are hooked too!! Enjoy your rest day!
    TO the two Js! Have a great day!!!!

  4. 4 Melissa
    July 10, 2009 at 7:31 am

    CFWU (minus squats)
    Stretches
    Lunges 15 front/15 back
    10 “I CAN’T” Burpees

    Strength: Medball 10lbs Cleans (is that right, Janine? :) I didn’t keep count..

    WOD: 4 Reps 400m run + 50 squats HOLAY F’, I DID IT!!! T20:27

    Kezia, I’m so Hooked! I don’t think I could work as hard as I do if all you guys weren’t so motivating and supportive. This is the best group of people! :) :) Have a good weekend everyone! See you monday!

  5. 5 Jane
    July 10, 2009 at 8:14 am

    CFWU(no squats)
    Lots of Stretches

    Lunges 15 forward 15 backward

    Stength Push Press 65lbs. 3RM

    WOD

    4 ROUNDS FOR TIME
    400 m run
    50 Squats

    Time 19:16

    GREAT JOB EVERYONE…..WISHING A GREAT WEEKEND TO ALL OF YOU!!!
    CYA MONDAY!!

  6. 6 janine
    July 10, 2009 at 9:42 am

    Nice rise ‘n shine wod

    Before you all got to the gym, I did:

    Stretches
    Cfwux1

    Wod, as rx’d
    Time: 14:22

    Then played around while u guys ran ;)

    Swim tonight! Fun. Anybody want to join?

  7. 7 Kevin
    July 10, 2009 at 4:26 pm

    I always love a good ice cream after a tough WOD. Nice work on the Burpee Challenge!!

  8. 8 Janine
    July 10, 2009 at 7:26 pm

    i didn’t have any ice cream yet. can’t on weekdays. Saving that special moment after the Hopper… i think Jodi might be my accomplice.

  9. 9 Kevin
    July 10, 2009 at 10:43 pm

    You’ll probably get ice cream cake…or ice cream AND cake.

  10. 10 Janine
    July 10, 2009 at 10:52 pm

    i’ll get cake… ice cream… ANNND ice cream cake

  11. 11 Janine
    July 11, 2009 at 7:29 am

    wow… you think your legs were burning… try to bike 20k on top of that. Makes for a not to quick bike ride, lol.

    PM: my swim partner bailed on me. 20k bike ride instead. time:dunno. forgot to reset my little thingy


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« Did you guess today’s wod yet?
Aromas 2009 Crossfit Games »

Fitness in a 100 words:

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. ■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. ■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. ■ Regularly learn and play new sports.
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