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Saturday, March 30, 2013

CrossFit Games WOD 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

Coach’s notes:  This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Important Reminders -The Spring session of Targeted Training Olympic Lifting with National level weight lifter Chris Lemky starts April 7.  Click here for more info and to register.

Easter weekend holiday hours are as follows:

Classes wil be held on Good Friday and Easter Monday at 9:30am, 10:30am
and 6pm ONLY as well as NO Open Gym. Teens Class will run as scheduled on
Friday and Kids class will run as scheduled on Monday.

Are you missing some shoes, a water bottle, a hoodie?? Come check out our bin of left items!  Please grab all your stuff, shoes, water bottles and clothes that have been left at CFC.  Any items still left by the end of this month will be donated!

Comments: 22

Crossfit Brockville
9min AMRAP
5 weighted squats using 35lb plate on back
10 ab mat sit ups
15 Hand release push ups

5 rds + 5 squats

Good luck to the CFC crew today on 13.4!

Will be sitting this one out today due to a sore foot 🙁 but I will there cheering everyone else on! Good luck all!

Just for kicks, I thought I would do this one again. Attempted it as Rx’d, just in case…..
T2B still elude me, but I am getting much closer and all the time I have been spending on the bar lately is going to pay off.
Thanks Erin and Jason!
Good Luck to everyone this afternoon, I am sorry that am going to miss the fun!
See ya in a week, Happy Easter!

I made it to rep 7 of T2B in the round of 9. Scaled to 65# and each T2B rep was an attempt at T2B. Did some more practice T2B afterwards and got close to getting my toes to the bar.
Thanks Erin and Jason!

Scaled to 95#. Total of 64 reps.
Thanks Erin and Jason.
Good Luck to all the participants for 13.4.

as Rxd: 2 C&J into 15 reps. Total reps: 62

as rx’d, completed rds 3,6,9, made it to 9 reps in rd 12

Scaled the weight to 75lbs and managed 41 reps. Thanks Erin and Jason!

finished 10 of the C&J in the round of 12, scaled to 115#. Tried a few 135# in warmup, and they were doable, but I barely would’ve got by the round of 6 had I done it as Rx’d.

Thanks Jason & Erin!

48 reps @ 95#. C&J movement still needs work. T2B are much better.

25 reps as rx’ed (7 reps into the 9 C&Js). Not very happy with this score as I really wanted to get to the 9 T2Bs but 135# is really heavy for me and my weak jerk was the limiting factor. Lots of work to do there. Need lots of work on T2Bs too but I only had to do 9. Thank you Laura for judging!

64 reps.
I was planning on getting a few more than this, but I didn’t plan on getting sick either 🙁 oh well, fluids and cold pills until I’m better so I can finish strong next week.
Good job everybody!

As rx’d – 22 = 3+3+6+6+4

Expected to approach 40 reps going in. It takes every muscle I have to jerk 135# though and once one of those muscles gave up the rest couldn’t make up the difference. Was at 18 reps by 2:20 so spent the other 4:40 doing 4 C&J. Probably would have had a better total if I took it easy on the set of 6 C&J.

80 reps. Justin is going to be a monster in 3 years. Mark my words.


Personal redemption after my internal disappointment from last week.

Higher than I would have guessed. Decided it wasn’t worth hurting Ben’s feelings so I stopped just shy of what he got.

I agree… Justin is going to be even more of a beast than he is now.

Thanks Todd for keeping me moving and everyone else who was cheering!

Great job everyone!!!

38 as Rx’d
Thanks for all the cheering today everyone, I really appreciate it and it really helped me push through that weight.

Did this one at Talisman Centre yesterday and got 70.
Did it today at CFC and got 68.

I couldn’t care less why.

What matters is that I got to be around the most inspiring atmosphere possible and to do my first workout at CFC since April 4th, 2012.
Thank you to everyone for your support today and great work to all who make the effort to get on that floor and push themselves daily.

Two days ago my goal was to get to the 12’s. This afternoon my goal switched to getting 1 C&J without hurting myself to much. While 115# is a 20# PB it’s disappointing not to meet my original goal. I got 24 reps.

I apologise to all the coaches who have worked so hard with me over the last number of months. I feel that I should have been able to give the same effort that you have given me.

Thanks everybody for all the encouragement and lifting tips. I promise to do better next week. Aly, thanks for judging.

Fitting picture; Justin you put on an amazing performance, very inspiring, as were all the efforts today. I saw each of you take yourselves to your own personal limits. Today was an honour to witness. You have all given me the push I need to keep pushing. Thanks.

Did this one in the 10:00 am class, for some reason it was Sunday in my mind, so I missed the warm up.

Worked through the 3-6-9 rounds + 9 C & J in the round of 12, total = 45. T2B definitely the time consumer for me.

as rx’d for C & J and toes to bar were hit and miss and miss, thats right about 30% would have actually count, but hey that is better than last August where exactly 0% would have made the mark.

Thanks Jason and Erin for the coaching and constant reminder for opening the hips, yep it is one of my many short comings, hopefully the TT coming up next week will help with that.

I agree, Justin has nowhere to go but up ( and he is already pretty darn good), the strength gains that he will experience in his latter teen years and early twenties will make the things he has difficulty with today look like childsplay in future years ahead.

51 reps as rx’d
I want to do more but it is just not the right combination of exercises for me

Awesome job to everyone today!!! 101 as rx’d. Big thank you to Michelle for pushing me through this one. Justin you should be very proud!

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