For time or amrap 30 minutes
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Push press
50 Back extensions or Good Mornings
50 Wall ball
50 Burpees
50 Double unders
Scott’s first muscle up!
** CLASS TOMORROW IS CANCELLED as we’re heading to Fredericton for the 2010 CrossFit Games Sectionals. Class is as scheduled for tonight, 4:30pm: Karl will be running the class.
For those who wants to come cheer for the athletes here’s the schedule:
UNB South Gym (click for google map)
Saturday March 20 – 8:30am to 6pm
Sunday March 21 – 8:30am to 2pm
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No need to register for tonight’s class. Just show up.
Don’t worry… Karl is not as mean as he looks.
Ok J9 never mind my email I will do the class tonight. Drive safe.
Yeah Scott!!!! Hope to see some of you on the weekend.. Good luck Kezia I will be cheering for you!
oh and Marcel!! I just saw you name on the sheet.. I believe that I am one of your hard ass judges
Good luck
Scott… you working tonight and this weekend? you could hop in with us if you want
Dawn!! Can’t wait to see you!
500 reps within 30 minutes equals….*mumbling*… 3.6s per rep! This is INSANE! But then again this is crossfit.
And you have a place to stay … oh and if anyone else is coming up they can crash here as well.. and only for a small fee
I like dark beers…
Hi Guys!
I guess it was not all in my head afterall! The pain was just way too bad to bear. Could not even lift my arm so I went to see my chiropractor and I have a rotary cuff strain (superendoutous whatever the word is). No overhead work for 2 weeks if I want to be able to be a lifetime Crossfitter which is my primary goal. Training for the Crossfit Sectionals was a personal goal and even though I will not compete I have still achieved it in the fact that I know that I could have done all the WODs RXed except for the 2 muscle ups which is my goal for next year. I also have improved in many aspects of Crossfit which I am sure I would have otherwise not have done had I not signed up for this event way back in December!!
I will be a spectator tomorrow to cheer on Marcel and all the other NB Athletes as well as wear my Crossfit T-shirt proudly. Thanks Janine for all the hard word and advice to help me get in great shape and ready for the games. Looking in my journal last night with my chiro we discovered that my training was excellent and other than the fact that I “practiced my clean and jerks” on Tuesday night without warming up the muscles first because of my “I am scared” attitude I would have probably been okay. I specifically remember Janine saying “hey your late and you need to warm up get going” but instead I grabed the 65 bar that was on the ground and clean and jerked it! Guess I am the jerk!!
Thanks to all of you guys and gals who got me through all of these workouts these past few month. Sorry that I could not represent you! I’ll be back at it in a few weeks and finally do that mobility work Janine always goes on about!
Marcel GO GET EM!!!!
As far as I am concerned Kezia you represent us well everytime you give your all at the daily workouts.
I am proud to be part of this growing group of athletes and futur athletes. I do not want this to turn into a motivational forum but you are an athlete Kezia and athletes should never be sorry to push beyond the limits of their aptitudes. When you are a leader or a frontrunner you not only have to accept that you will have injuries but you also have to accept that most of those injuries will not be accidental.
Always keep you chin up or else you will hit the wall or J9 will shout at you for not having proper technique.
Marcel will be the pillar this year, next year the weight will be held by more of us.
Kezia, I am very sad to hear that you will not be competing… you would’ve done GREAT with all the hard work that you put in the last few months. Unfortunately, injuries are part of the game and they suck, I know I’ve had my fair share of strains over the last few years. I hope you get well soon and recover stronger than ever! I’m happy to see that your still coming this weekend to cheer. I guess there is a bit of pressure on me now, I’ve got to represent this great group that we have here at Crossfit Bathurst!
One more thing, Dawn you better not be to hard on me, hehehe
Fredericton, here we come!!!
Bonne chance Marcel pour en fds! Je suis convaincu que tu vas bien faire! Go for top 20 nothing less!
Kezia there will be more games so don’t worry about it too much!
Can’t wait for today’s workout!
Go for it Marcel!!! Give it all you’ve got!!!!
Top 20 Rémi!!! Un peu ambitieux je trouve. Donne moi un peu de ton cardio pi de ton expérience de compétition et j’ai peut-être une chance, hehehe. No seriously, I’ll do my best and be happy with whatever position I finish as long as I know I’ve given everything I had!
Kezia, hats off to you for even having endured the training and anticipation of going! we all know you really wanted to do it, as everyone stated above, injuries happen, you know that just from being part of the runners world! Your attitude is great, glad to see you are going to cheer them on, I know Marcel will be happy about having the support too!
Just a little hint to all you crossfit enthousiasts, I noticed there were not too many commnents about today’s fabulous work out selection! Well get ready for it! By, the way make sure you get bathroom duties out of the way first, my two trips really screwed my time, hey PR’d the bathroom time though!
Dawn, be good to marcel, Good luck Marcel! Get some tips for the rest of us so next year we can go down and kick some ass with ya!
Well thats it! You do your best and you’ll know if you’ve given all you’ve got. I’m always happy with my races if I know I had a good one regardless of what position I finished in. Your in control of yourself but can’t control the others!
Good luck dude!!!
Thanks for the support everyone!! I am very excited for Marcel! He is going to do awesome and I can’t wait!
Have a great weekend!!!
wow… what a blog today! you guys are all awesome.
this morning… early morning…. before class early
amrap 20minutes rowing: 4020meters
Filty fifty
50 Box jump, 25inch
50 Jumping pull-ups
50 Walking Lunges
50 Situps
50 Kettlebell swings, first 10pood1/2, 40x pood
50 Back extensions
50 Push press, 45lbs
50 Wall ball, 14lbs
50 Burpees
50 Double unders
had to sub a few things (situps and kb weight because of shoulder.
T: 30:06
and to top it off… followed this with another 1000m row: 4:56
and .. that wasn’t enough… ran at kc Irving for 15 minutes, stairs and semi sprints
i’m POOPED. Roger’s driving
Good luck with the workout tonight guys!!! It looks a lot harder than what they have planned for us this weekend! I have to try that workout someday.
Hey Janine! Can you replace my spot at the sectionals?
See you guys tomorrow. Be careful driving!
Gino…knowing how stubborn you are, I know you would want to finish what you started. You’ll have to talk to to Karl about that.
Kezia, dunno…I told Anthony about you
Marcel et al, Boston Pizza at 730pm…its on Prospect Street. Will be about 25 or so people.
Filty fifty
50 Box jump (26 inches)
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Push press (45 LBS)
50 Good Mornings
50 Wall ball (20 LBS)
50 Burpees
50 Double unders
Time = 26:21 min
Tough workout, I was wasted!!! But really enjoyed it, good benchmark for next time, I’ll have to go under 26 min for sure, maybe 25 min?
Good job guys, this one wasn’t easy!
so… we made it safe to Fredericton. Checked in, went shopping at american Eagle
and then headed over to the University Gym and met up with all the other peeps. We helped set up the equipement (while Marcel watched) The location is obviously not as big as last year (arena)but I think it’s gona be a lot more cozy and the ambiance should be pretty cool.
Marcel is faithfully doing his mobility drills right now… and feels pretty good about tomorrow. He’s trying to be a tough guy and not admitting he’s nervous.. maybe it’ll hit him in the morning
We’ll try to keep you guys posted as the day goes. but Roger and i have a pretty busy schedule for reffin. They should have updated scores up on the Games website. http://games2010.crossfit.com/
Have a great weekend!
For time or amrap 30 minutes
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Push press
50 Back extensions or Good Mornings
50 Wall ball
50 Burpees
50 Double unders
Time 27:19