Crossfit Dieppe

HUGE thanks to Ghislain B.for CFD's 5 new sleds!!! Very nice work!!!!! Appreciate it very much!!

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

WOD:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Gretchen Kittelberger 9:20.

Skill work: Pick  your demon (5 minutes)

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

Nice work Dom on your first MUs!!!!!

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***UPDATE*** There will be a group workout at CFD on Saturday, April 14/12@.  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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Strength:
Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

Five rounds for time of:
Handstand walk 25 yards
50 Squats

Annie Thorisdottir 7:07.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

ATTA WORK Alex on your first MU!!!!

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

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***UPDATE*** There will be a group workout at CFD on Saturday, April 14/12@.  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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Strength:
Press
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

**if you plan on running, be sure to bring a second pair of shoes for oustide.  Thank you.**

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

once again - tip your head to the left!!! WAY TO GO ON YOUR FIRST MUSCLE-UP!!!!!!!!!!!!!!!

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

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) –  TONIGHT- Wednesday, April 11/12 @ 7:45pm.

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

WOD:
“Pheezy”
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Our new deadlift platform!!! HUGE, HUGE thanks to Andre - looks amazing!! Love it!!!

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) –  Wednesday, April 11/12 @ 7:45pm.

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

WOD:
For total time, 21-18-15-12-9-6- and then 3 reps each of:
2 pood Kettlebell swing (1.5 pood/53#)
20-pound wal balls, 10-feet target (14#, 9-feet target)

Skill work: Pick  your demon (5 minutes)

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

haha! Happy Easter!! Joyeuses Paques!!

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CFD will be closed on Good Friday (April 6) as well as Easter Monday (April 9).  Happy Easter to all!!  Thank you.  //  CrossFit Dieppe sera ferme vendredi Saint (6 avril) ainsi que lundi de Paques (9 avril).  Joyeuses Paques a tout l’monde!!  Merci.

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***UPDATE*** There will be a group workout at CFD on Saturday, April 7/12@.  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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Strength:
Press
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
As many rounds as possible in 20 minutes of:
5 box jumps (20/24″)
10 wall balls (20/14#)
15 double unders

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Intensity @ 12.4!! Love it!!

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, April 4/12 @ 7:45pm.

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CFD will be closed on Good Friday (April 6) as well as Easter Monday (April 9).  Happy Easter to all!!  Thank you.  //  CrossFit Dieppe sera ferme vendredi Saint (6 avril) ainsi que lundi de Paques (9 avril).  Joyeuses Paques a tout l’monde!!  Merci.

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There will be a group workout at CFD on Saturday, April 7/12@ 10:30am (**NEW**  ARRIVE AT 10AM TO WARM-UP AND BE READY TO ROLL AT 10:30AM) – $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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Strength:
Clean
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
30-25-20-15-10 and 5 reps of:
Burpee
Kettlebell swing (2  1.5 pood)

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Marc - 12.2

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) –  Wednesday, April 4/12 @ 7:45pm.

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

WOD:
MODIFIED HQ WOD
(if you wish to do as HQ RX’d, come to 6pm or 7pm class)

Five rounds for time of:
45 pound plate Overhead standing/stationary lunges, 20 reps
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Post 12.3..... GREAT WORK MARIE-PIER!!

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

WOD:
Fight Gone Bad

Three rounds for reps of:

1 minute of: Wall-ball: 20 pound ball, 10 ft target. (Reps)
1 minute of: Sumo deadlift high-pull: 75 pounds (Reps)
1 minute of: Box Jump: 20″ box (Reps)
1 minute of: Push-press: 75 pounds (Reps)
1 minute of: Row: calories (Calories)
1 minute of: rest

The clock does not reset or stop between exercises. On call of “rotate, move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Skill work: Pick  your demon (5 minutes)

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

(tilt to the left... again!! can't rotate another pic.!!) WHAT A WEEK @ CFD!! ANOTHER FIRST MU! CONGRATS!!

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There will be a group workout at CFD on Saturday, March 31/12@ 10:30am (**NEW**  ARRIVE AT 10AM TO WARM-UP AND BE READY TO ROLL AT 10:30AM) – $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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Strength:
Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Skill work: Pick  your demon (5 minutes)

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

There will be a group workout at CFD on Saturday, March 31/12@ 10:30am (**NEW**  ARRIVE AT 10AM TO WARM-UP AND BE READY TO ROLL AT 10:30AM) – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

Another first MU @ CFD - Congrats!!!!!!!

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Denis will be hosting an Olympic Lifting Night @ CFD –  TONIGHT – THURSDAY, March 29/12 @ 7pm. Come join-in for some great learning and practice!!

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

WOD:
Complete as many rounds as you can in 20 minutes of:
5 Box jumps, 26 inch box
10 Burpees
15 Sit-ups

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

good job Remy!!

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Denis will be hosting an Olympic Lifting Night @ CFD –  THURSDAY, March 29/12 @ 7pm. Come join-in for some great learning and practice!!

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*CORRECTION*  AS DOM IS AWAY ON VACATION THIS WEEK THERE WILL BE NO SPIN TONIGHT.

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

WOD:
Five rounds for time of:
75 pound snatch, 3 reps
75 pound overhead squat, 15 reps
400m run

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Congrats Steph on your first MU!!!!!!!!!!!!!!!!!

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*CORRECTION*  AS DOM IS AWAY ON VACATION THIS WEEK THERE WILL BE NO SPIN TOMORROW.

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

WOD:
“Del”
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Another Open Season has come and gone and we couldn’t be prouder of everyone!!  See post for rankings and be sure to congrats these amazing athletes!!  Huge Thanks to all the supporters to came to cheer, to all those who helped and judged!!

Some of the wonderful athletes and judges/coaches who took part in the Open…  post-12.5 WOD.  very unfortunate we’re missing some people in the picture… 

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

WOD:
21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing

Skill work: Pick  your demon (5 minutes)

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

Heat Schedule – Open WOD 12.5 – @ CFD – Saturday, March 24, 2012

 Heat 1 (non-competitors) @ 10am

1. Lisa Bourque
2. Ashley White
3. Mylene Benoit

 Heat 2 (competitors) @ 10:30am

1. Jason Hines (Designate Judge: Cyn)
2. Mike LeBlanc (Judge: Mark B.)
3. Denis Doucet (Judge: Adam)
4. Matt LeBlanc (Designate Judge: TBD)
5. Jer Page (Designate Judge: TBD)
6. Dominic Gauvin (Designate Judge: TBD)

 Heat 3 (competitors) @ 11:00am

1. Steph Roy (Judge: Mark B.)
2. Shaun McDonald (Judge: Matt)
3. Remi Robichaud (Designate judge: Denis)
4. Matt Bourque (judge: Mike)
5. Tony Levesque (judge: Jer)

 Heat 4 (competitors) @ 11:30am

1. Marie-Pier Levesque (Designate judge: Denis)
2. Julie Levesque (judge : Jer)
3. Nat Cormier (Judge : Mark B.)
4. Renee Martin (judge : Mike)
5. Cynthia Boudreau (Judge : Adam)

 Heat 5 (competitors) @ noon

1. Denis Roberge (Judge: Mike)
2. Daniel Basque (Judge: Adam)

Way to go Josee!!!!! Great work!!!!

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BE SURE TO READ POST BELOW RE: WOD 12.5 @ CFD.  GOOD LUCK TO ALL!!

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

WOD:
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Skill work: Pick  your demon (5 minutes)

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

AGAIN!!! grrr!!! - can't rotate pic - so tilt to the left!! CONGRATS Kenneth on your first M-U!!!!

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See post below for details on CFD’s Satuday Open WOD 12.5 Event!!

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

WOD:

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]

Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs).

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Good luck and have fun to all competitors in the 2012 Crossfit Games Open!!!!

Here’s how CFD will be hosting the Open WOD 12.5:

WHEN:  on Saturday, March 24, 2012

WHERE: CrossFit Dieppe, 1569 Melanson Road

COST: 5$ each person

SCHEDULE:

* 10:00am – heat 1 – for non-competitors wishing to do WOD and for competitors who will be scaling (door opens at 9:30am)

* 10:30am – heat 2 – for competitors doing as Rx’d (4-7 athletes, depending on WOD)

* 11:00am – heat 3 – for competitors doing as Rx’d (4-7 athletes, depending on WOD)

* 11:30am – heat 4 – for competitors doing as Rx’d (4-7 athletes, depending on WOD)

* 12:00pm – heat 5 – for competitors doing as Rx’d (4-7 athletes, depending on WOD)

PLEASE READ BELOW:

* You (EVERYONE, COMPETITORS AND NON-COMPETITORS) must register for your preferred heat by noon on Friday (March 23) by emailing us or sending a facebook message.  Also let us know of your requested judge. We will try to accommodate your requests as much as possible. We will post the schedule on Friday evening.

* Be sure to arrive with plenty of time to warm-up, etc. so as to be ready to roll as per schedule.

* All competitors need to be judged by L1 coacheas, who are asked to confirm their availability to judge – please do so asap by email or facebook message.

* if you wish to attempt the Open WOD @ CFD at a time other than the Saturday WOD Event, we ask that you please coordinate with us in advance so that we can arrange to have an L1 Judge there and availble to you, along with the space and equipment you`ll require for your WOD.

* for each 2012 Open WOD, we will have the score sheets at the gym from the Thursday until Saturday.  From the time the WOD is announced (Wednesdays at 5pm PST), you can attempt the WOD as many times as you want, AS LONG AS it is at CFD and judged by a CFD L1 Coach.  From these attempts, you can choose to use your best attempt.  By Saturday, after the CFD Open WOD event, we need to have your score sheet turned in to us for the attempt you will be submitting, and that score sheet needs to be signed by both yourself and the L1 Judge who witnessed/judged your attempt.

* Competitors have until 5pm our time tomorrow to submit their scores on the games site for us to validate in time.

* Any questions, please don’t hesitate.

THANKS AND BEST OF LUCK TO ALL CFDers!!!!!  THAAAT’S IIIITT!!!!!!!

Nath Doucet's story, a new member to CFD!! Very inspirational!! Let's all appreciate the fact that we CAN CrossFit!! Go that extra rep, go hard!!

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Stay tuned for details on CFD’s Satuday Open WOD 12.5 Event!!

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, March 21/12 @ 7:45pm.

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

WOD:

9-6-3 reps for time of:
165 pound Thruster
Muscle-up

Neal Maddox 2:55, Jason Khalipa 3:44.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

12.4 - spirit of CrossFit at CFD

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REMINDER – Please note that for the morning classes TOMORROW Tuesday, March 20/12 – the last class will be at 08:30am (gym will close at 9am). Sorry for the inconvenience. Thank you. // Veuillez prendre note que pour les classes du matin DE DEMAIN mardi 20 mars 2012 – la derniere classe sera à 08h30 (et le gym fermera à 09h00). Désolé pour l’inconvénient. Merci.

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, March 21/12 @ 7:45pm.

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

WOD:
Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

12.4

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

WOD:
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents

Skill work: Pick  your demon (5 minutes)

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

Heat Schedule – Open WOD 12.4 – @ CFD – Saturday, March 17, 2012

Heat 1 (non-competitors) @ 10am
1. Matt LeBlanc’s nephew
2 Ashley White
3. Mylene Benoit
4. Andre Richard

Heat 2 (competitors) @ 10:30am

1. Jason Hines (TBD)
2 Matt LeBlanc (Adam)
3. Cynthia Boudreau (Judge: Mark B.)
4. Jeremie Page (TBD)

Heat 3 (competitors) @ 11:00am

1. Shaun McDonald (Adam)
2. Tony Levesque (Designated Judge: Cyn)
3. Marie-Pier Levesque (Matt)
4. Nathalie Doucet (Jer)
5. Remi Robichaud (TBD)

Heat 4 (competitors) @ 11:30am

1. Julie Levesque (Adam)
2. Jonathan Repicky (Matt)
3 Mark B. (Designated Judge: Cyn)
4. Steph Roy (TBD)

Heat 5 (competitors) @ noon

1. Denis Roberge (Judge: Adam)
2. Natalie Cormier (Judge: Mark)
3. Shaun McDonald (Judge: Matt)

tilt your head to the left, then: Conrats, another first MU!!! (sorry, can't rotate pic.!!)

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BE SURE TO READ POST BELOW RE: WOD 12.4 @ CFD.  GOOD LUCK TO ALL!!

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

WOD:
3 rounds for time of:
Row 500 meters
21 Burpees
40 double unders (or 160 singles)

Skill work: Pick  your demon (5 minutes)

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

Please note that for the morning classes on Tuesday, March 20/12 – the last class will be at 08:30am (gym will close at 9am).  Sorry for the inconvenience.  Thank you. //  Veuillez prendre note que pour les classes du matin du mardi 20 mars 2012 – la derniere classe sera à 08h30 (et le gym fermera à 09h00).  Désolé pour l’inconvénient.  Merci.

Congrats Justin on first MU!!!

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Note that for this week (tonight – March 15/12) there will not be an O.Lift session.  Sorry for inconvenience, and thanks for understanding.  Merci!

===============================================

See post below for details on CFD’s Satuday Open WOD 12.4 Event!!

===============================================

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

WOD:

Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Good luck and have fun to all competitors in the 2012 Crossfit Games Open!!!!

Here’s how CFD will be hosting the Open WOD 12.4:

WHEN:  on Saturday, March 17, 2012

WHERE: CrossFit Dieppe, 1569 Melanson Road

COST: 5$ each person

SCHEDULE:

* 10:00am – heat 1 – for non-competitors wishing to do WOD and for competitors who will be scaling (door opens at 9:30am)

* 10:30am – heat 2 – for competitors doing as Rx’d (4-7 athletes, depending on WOD)

* 11:00am – heat 3 – for competitors doing as Rx’d (4-7 athletes, depending on WOD)

* 11:30am – heat 4 – for competitors doing as Rx’d (4-7 athletes, depending on WOD)

* 12:00pm – heat 5 – for competitors doing as Rx’d (4-7 athletes, depending on WOD)

PLEASE READ BELOW:

* You (EVERYONE, COMPETITORS AND NON-COMPETITORS) must register for your preferred heat by noon on Friday (March 16) by emailing us or sending a facebook message.  Also let us know of your requested judge. We will try to accommodate your requests as much as possible. We will post the schedule on Friday evening.

* Be sure to arrive with plenty of time to warm-up, etc. so as to be ready to roll as per schedule.

* All competitors need to be judged by L1 coacheas, who are asked to confirm their availability to judge – please do so asap by email or facebook message.

* if you wish to attempt the Open WOD @ CFD at a time other than the Saturday WOD Event, we ask that you please coordinate with us in advance so that we can arrange to have an L1 Judge there and availble to you, along with the space and equipment you`ll require for your WOD.

* for each 2012 Open WOD, we will have the score sheets at the gym from the Thursday until Saturday.  From the time the WOD is announced (Wednesdays at 5pm PST), you can attempt the WOD as many times as you want, AS LONG AS it is at CFD and judged by a CFD L1 Coach.  From these attempts, you can choose to use your best attempt.  By Saturday, after the CFD Open WOD event, we need to have your score sheet turned in to us for the attempt you will be submitting, and that score sheet needs to be signed by both yourself and the L1 Judge who witnessed/judged your attempt.

* Competitors have until 5pm our time tomorrow to submit their scores on the games site for us to validate in time.

* Any questions, please don’t hesitate.

THANKS AND BEST OF LUCK TO ALL CFDers!!!!!  THAAAT’S IIIITT!!!!!!!

Steph!!!

===============================================

Note that for this week (March 15/12) there will not be an O.Lift session.  Sorry for inconvenience, and thanks for understanding.  Merci!

===============================================

Stay tuned for details on CFD’s Satuday Open WOD 12.4 Event!!

===============================================

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, March 14/12 @ 7:45pm.

===============================================

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

WOD:

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Nice work on your first rope climb!!!

===============================================

There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, March 14/12 @ 7:45pm.

===============================================

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

WOD:
“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Nice Bull!! Open 12.2

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

WOD:
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Skill work: Pick  your demon (5 minutes)

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