February 22nd 2010
Skill Practice- double under ladder
Today’s WOD
10 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)
Clean & Jerk 135/95 in between each round of Cindy
1-2-3-4-5-6-7-8-9-10
i.e. 1st round of Cindy, 1 C & J
2nd rounds of Cindy, 2 C&J
and so on until you reach 10 rounds of Cindy, 10 C & J
CrossFit Kitchener cleaned up at the Re-Fridgee-Eighter yesterday!
21 CrossFitter’s from CF Kitchener lined up at the start line yesterday for the 8k and 8mile annual Re-Fridgee-Eighter run. The conditions were perfect….a balmy 3 degrees, brilliant sunshine, and no wind! Everyone had a great race and many medals were won! The most amazing part is that most of the 21 ppl representing CF Kitchener have done minimal running to prepare for this race. Again, it proves that the fitness gained through doing CrossFit transfers over to other sports. Way to go everyone!! The medal winners were: Lance Paul T. Nate Cathy Alice ok I got one too. We also won the 8k corporate division-lance, Paul T., Jo and the 8 mile corporate division-Nate, Paul A., Peter.Deadline for the March 1st Bootcamp is this coming Friday. E-mail joanne@Crossfitkitchener to reserve a spot.
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WOW… Great job on the Race!!!
21/02/2010 at 22:01
That would take entirely to long. It will be one round of Cindy breaking up every step of the Clean & Jerk ladder. i.e. 10 total rounds of Cindy; 55 reps of C&J. I’m putting my very sore foot down.
22/02/2010 at 05:44
Great work and congrats to everyone!
I did today’s WOD by Paul’s spec:
1 round Cindy, 1 C&J
1 round Cindy, 2 C&J
etc..
Time = 55:48 with 115 lb weight
PS. The elevation here is 1350m and it’s noticeable, and I can’t wait to be back at CFK, I get too many weird looks here and was even told to go easy on the equipment today.
22/02/2010 at 19:32
Are you sure the weird looks aren’t ’cause of the beard, Texas Ranger? Miss you Ned, come back home!
23/02/2010 at 08:27
Just wondering why everyone has on hats, gloves etc… and the two pretty little future crossfitters have on nothing more than shirts and/ or a jacket? Must be a Canadian thing
22/02/2010 at 08:44
The awards ceremony was indoors… don’t you worry, the girls were well equipped for the outdoors!
22/02/2010 at 09:06
ok just checking! My little 5 yr old princess is going to need some competition at the 2025 games so keep taking good care of those two cuties!
22/02/2010 at 10:11
Looking good gang! Well done everyone – way to represent:)
22/02/2010 at 13:16
Congrats. from every-one in England.Kitchener crossfitters you are the best.
22/02/2010 at 13:27
Awesome work everyone!
22/02/2010 at 16:26