Bonne Fete Sebastien!

Oct

Bonne Fete Sebastien!

Categories: box jumps, Clean, Pull-ups and WOD

5 rounds for time:

5 cleans
10 pullups
15 box jumps

The Crazy Makers: Destroying our brains and harming our children. Hosted by Sean Croxton of Underground Wellness. Discuss the role of nutrition in the development of the brain. Very interesting… long, but you could put it on while you wash your dishes or something

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11 Responses to “Bonne Fete Sebastien!”

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1 Anabelle
October 30, 2009 at 3:12 pm

Bonne fête Sébastien ! Un Bday workout comme Janine pour cadeau ?

Crossfit de 17h00 annulé. Overtime, faut ben payer les maudits pneus d’hiver !

Bonne fin de semaine tout le monde et Joyeux Halloween Mouaaahahahahahaa ! (faut pratique mon rire démoniaque ….)

Tomorrow, I will be the DEVIL !!!! OCTOBER SWEET DEAL SPECIAL ON SLOTH AND GLUTTONY !
2 mitch
October 30, 2009 at 3:22 pm

ROGER!!!!!!!!! what kind of wings did you tell me i should try that are supose to be really good at wild wings? I am going out tonight and i forget what kind they were!!!!!!
3 Janine
October 30, 2009 at 4:08 pm

ahaha.. a toi aussi Anabelle.. prend des photos de ton costume!

Mitch… Wings are not part of zone!

IS anybody planning on coming to tomorrow’s class?
4 Kezia
October 30, 2009 at 4:28 pm

Janine Its 4:30 and babysitters have still ont arrived. I may not be there! Hopefully but I am not 100% sure.
5 Kezia
October 30, 2009 at 4:47 pm

I’m on my way!
6 Roger
October 30, 2009 at 6:50 pm

Burgener warm-up
20 SDLHP
20 Dips
10 Burpees
1 min of L-sits

Strength: 5 rounds of Deadlifts (3 reps)

225-245-265-285-305 305 Lbs. is my new 3 reps PR

WOD: 5 rounds for time:

5 cleans (95 Lbs)
10 pullups
15 box jumps

Time: 15:31 i think
7 Kezia
October 30, 2009 at 7:25 pm

Burgener Warm up
20 Sumo deadlift High pulls with 45 lb bar
20 dips
10 Burpees
1 min L sit

Strength 5 RM Push Press
45,55,65,75,80

5 rounds of

5 cleans 65 lbs
5 pull ups unassisted!!!
15 Box Jumps

Time 16:24

Glad I made it!! Great way to start a Friday night.
8 mitch
October 30, 2009 at 7:47 pm

Crossfit Ottawa style!!!!

For time:

30-20-10

Dive bomber pushups
kettlebell high pull (2pounne)
—————————
sit to stand
vertical jump
————————-
push press
power snatch

3 different workouts combined into one!!! When i showed up in the ofter noon i thought it was just the push ups and kettle bells, turned out i was wrong!!! what a workout, you take a break between each different workout but not too long!! push press and snatch we used dumbel weights and cut it in half so 15-10-5 each arm!!!

total time:
6:05
5:59
5:42

i was dead at teh end of this !! have a good weekend guys!
9 mitch
October 30, 2009 at 9:14 pm

POOD!!!!!!! sorry haha
10 Kezia
October 31, 2009 at 7:42 am

Hey Janine!! I don’t have to go to Crossfit today if you need to make other committements. I can go running on my own later on. You need to do what’s right today.
11 Lisa
November 1, 2009 at 4:18 pm

CFWU x1
dynamic stretches:)
STRENGTH-OH SQUAT
1×45
1×50
1×55
1×60
1×65

WOD- 5 rounds of:
5 cleans 55#
20 body pullups
15 boxjumps
TIME:12:30

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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.

Crossfit Bathurst