March 31st

Firefighter Article LinK!!

-Thanks to Mary for the heads up info, this will be posted to the site and on facebook, update should be sent

Firefighters:  We Are Requesting You Submit As Many Workout Times And Weights As Possible, Most Notably Rowing Times And Any Other Repeat Workouts You Have Completed

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Announcement: There Will Be No Noon Class April 1st, or Classes On Easter Sunday

5 x 3 85%

Power Cleans

Full Cleans

Back Squats

Shoulder Press

This entry was posted on Tuesday, March 30th, 2010 at 8:00 pm. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

13 Responses to “March 31st”

  • Heather R Says:
    March 31st, 2010 at 10:28 am

    Jen and i are running the 5k route from the gym at 5:45 tonite if anyone cares to come along!!

  • Mary Brown Says:
    March 31st, 2010 at 10:45 am

    Courier Article on the Fire Fighters/CrossFit: http://www.wcfcourier.com/lifestyles/article_ee744554-3c13-11df-b075-001cc4c002e0.html

  • Sam Says:
    March 31st, 2010 at 10:49 am

    Did CF Total today.
    Deadlift 160 kg (PR)
    Shoulder press 55 kg
    Squat 130 kg (tied PR)

    Total was a PR by 5 kg. (345 kg)

    Great article in the paper. Good job everyone!

  • Neal Says:
    March 31st, 2010 at 3:02 pm

    Power Cleans – 70kg
    Back Squats – 95kg x 2 sets, 90kg x 3 sets
    Shoulder Press – 55kg
    Full Cleans – 65kg

    I’ve improved my power clean x3 weight by 15kg in less than two months, and I am now using my body weight. The amount of progress I’ve made, across the board, in such a short time is shocking (to me).

  • Sam Says:
    March 31st, 2010 at 5:04 pm

    Ran a 5k in bunker gear with my shoes, no SCBA, pushing Selah in her stroller. 35:42. Had to stop four times for traffic, etc. Big thanks to Schotty for driving by in the last 200 m. I was ready to spill my tea.

    Then 3 sets of shoulder press with a 20 kg bar in the back yard to failure.

  • Marc Says:
    March 31st, 2010 at 7:49 pm

    I was unable to make it today because of too much shoveling .

  • Sarah H. Says:
    March 31st, 2010 at 8:37 pm

    Power clean – 37k
    Full clean – 35k
    Back squat – 50k
    Shoulder press – 27×3, 28×1, 29×1

    Cleans are getting better a little at a time. Thanks, Nick! It’s mind over matter getting this body to move faster.

  • Heather R Says:
    March 31st, 2010 at 8:45 pm

    clean 35k x2, 45k x3
    sq clean 35 x5
    squat 35,45,50,55,60k
    press 35 x1, 25 x4

    Jen and I ran the 5k route prior to class 28:04

  • Jen Says:
    March 31st, 2010 at 10:10 pm

    Power Clean: 40K
    Squat Clean: 35K
    Squat: 60K
    Press: 35K

    Took me longer to do the 5K than Heather…31 something

  • sean Says:
    April 1st, 2010 at 4:45 am

    Power Clean 80, 70×4
    Full Clean 60, 70×4
    Back Squat 80, 90×4
    Shoulder Press 40,45,50,55,60

  • Heather R Says:
    April 1st, 2010 at 11:53 am

    just for my reference…so, it’s all in one spot 5k run times on the gym route:
    7/12/09-30:17, 11/27/09-33:46, 3/13/10-29:12, 3/21/10-28:38, 3/31/10-28:04
    Jen on the 27th you ran it in 33:46 according to the website…lets keep running, we’re progressing!! We can do it in 25 min, I bet!!

  • Jake Says:
    April 1st, 2010 at 12:15 pm

    Power clean 70k
    Full Clean 60k
    Back squat 80k
    Shoulder Press 55k

  • sean Says:
    April 2nd, 2010 at 5:28 pm

    Power cleans 80, 2 reps 70x 4
    full cleans 60, 70x 4
    back squat 80, 90×4
    Shoulder press 40, 45, 50, 55, 60