Thursday – May 24/12

24 May 2012 by , 5 Comments

Albert Domimic LaRouche, lui qui a fini premiere place au Regionals

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Denis will be hosting an Olympic Lifting Night @ CFD –  TONIGHT, THURSDAY, May 24/12 @ 7pm. Come join-in for some great learning and practice!!

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There will be a group workout at CFD on Saturday, May 26/12.  Doors open at 9:30am to arrive and start warming-up – beginners’ heat @ 10:00am and rest of gang @ 10:30am (be sure to arrive ahead of time to warmup and be ready to roll at the time of your heat) – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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WODBOOKS – we will be doing another order of WODBOOKS.  These will have a new cover and have two-days per page.  Inbox me or comment to reserve yours.  $25 each – please pay by Friday, May 25/12.  Thanks!

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CROSSFIT DIEPPE T-Shirts for SALE!!!
We will be selling some Crossfit Dieppe t-shirts at the gym (available now), $15/each!!  Please support our athletes who took part in the CrossFit Games Canada East Regional in Toronto this past weekend!!  T-shirts in Red and in Black….different sizes available from xs-xl (First Come…First Serve!!)

To see pictures, click here.

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Strength:
Press
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post rounds completed.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!!

5 Responses to “Thursday – May 24/12”

  1. Cynthia 24 May 2012 at 4:40 am #

    Karine, c pas Mike dans la photo la c Albert Domimic LaRouche, lui qui a fini premiere place… Les souliers et shorts la sont le linge des California Games de l’annee derniere :p lol

    Reply
    • Karine 24 May 2012 at 9:44 am #

      Merci Cynthia!! C’etait sur notre page de FB parmis des photos de Mike sans shirt, so j’ai figure c’etait Mike!! Sorry!!

      Reply
  2. Karine 24 May 2012 at 9:48 am #

    This morning I did:

    WU x 1

    “Helen”

    Three rounds for time:
    Run 400 meters (one run and two row)
    1 pood Kettlebell X 21 swings
    12 Pull-ups

    Time: 24:08

    GREAT WORK MARK, DOM AND EVERYONE FROM THE A.M. CREW!! :-)

    Reply
  3. Ashley 24 May 2012 at 7:04 pm #

    Helen
    3 rounds
    Run 400m
    21 KBS (right arm 26#)
    12 Pullups (blue and purple band)

    13:08 and my first 2 ripped hands :)

    Reply
    • Karine 25 May 2012 at 1:18 pm #

      Excellent work Ashley, wow!!! battle-wounds, woohoo!! :-)

      Reply

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