STRENGTH:
3RM Front squat
WOD:
Fran
21-15-9
Thrusters 42.5/30
Pull ups
Post scores below!!
WOD 28-11-14
18 thoughts on ““WOD 28-11-14””
Leave a Reply to Amy Cancel reply
"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) "
"Michael Tully" (RCFNI)
TESTIMONIALS
I have a bone to pick with you Edel and Cameron !!!!!!!!!!!
Great unch in the 6.45am class this morning. Got 55kg for 3Rm front squat. Used 30kg for Fran but forgot to check my time before i left, if anyone can tell me what it was i would appreciate it
if this injury doesn’t clear up i will have to the beginners week again
Damn Thrusters, I fell over again doing them lol. 40kg for my 3rm so loads better than b4.
3RM up by 5kg to 80kg. Fran done with prescribed 42.5kg on bar and ring rows – completed in 9:11 – Fran is a cruel mistress!!!
My first rx with weight and pull ups, my last few pu were suspect but got though it. 11 minutes something. I have a bench mark to work off now. Happy days. 80kg for my frontsquat 3rm. Have a good weekend guys.
67.5 for 3RM
5.34 for WOD wit 30kg. A Tough Friday!!
55kg 3RM front squat. Up 10kg so Im delighted. Completed FRAN with 30kg Thrusters and ring rows instead of pullups in 8 mins.
110kg 3RM front squat. 3.24 for Fran. Lungs are still burning!!
3RM up to 45 kg. I did Fran with 25kg in 9:33 and like that wasn’t enough, Edel rewarded the 7:00 class with a 9 min AMRAP of 12 Burpees, 18KBS & 24 DU.
Arms definitely shaky…
90KG RM on front squat
8:42 for WOD (35kg thrusters)
Followed by a 9min AMRAP with Edel. 12 burpees, 18 KBS, 48 singles. Score: 3 rounds and 12 burpees. Lovely cool down..
Lol well done to the 7pm for doing not one but two metcons, you will be sore tomorrow
57.5kg for 3RM. What a tough workout! Completed Fran as prescribed in 8.19.
Got 75kgs for 3 RM up from 55 kgs
done Fran in 10:09 with 35kg on the bar, twas a tough one tonight!! 
I tell ya I felt as wrecked as Nidgey did when he was clipped and he in personalised Crossfit runners with the King Nidge runners in amongst the marigolds in his own back garden after that Fran workout.
There really needs to be a special dispensation for us auld lads.
Allllllrrrigghhhhttttt, I now realise that Edel and Cameron do not watch Love Hate so my attempt at (sublime) humour with my earlier post was completely lost on Edel and I assume Cameron.
Love/Hate DVD boxset on the Xmas list for the pair of ye guys, Alllllrrrrrriiiigggggggghhhhhttttt !!!
Tell me some members watch Love/Hate.
115kg in the 3RM (I have no doubt but that it did a lot of the damage I now feel) and 5 mins something to be hones I was bollixed and can’t really remember.
Good luck with WOD tomorrow folks as I can tell ye I won’t be back until the Xmas party, pure torture that Crossfit place is I tells ya !!!!!
Nigel
Lol Ronan!!
57.5kg for 3RM – Fran done in 6.42 (I think) 30kg on bar and RRs
52.5kg for 3rm. Lost my lumbar curve on the last rep so didn’t try the 55. Happy with that though, up 2.5kg.
8:26 for Fran by my own in the open gym. Finally did 30kg, but I’m sure I didn’t look the prettiest lol!
And because I must be mad in the head I also did edel’s 9 minute amrap too!