May
19
2013
Happy Birthday Mike!!!
Well I’m almost done with June’s programming and for June it is all about beautiful PUSH UPS!!
We will also be learning a new skill every week. Bon dimanche!!
We will also be learning a new skill every week. Bon dimanche!!
May
18
2013
Challenge – Day 13
WOD
AMRAP in 12 min
5 Hang Power Clean (135/95#)
7 Burpees
9 Box Jumps
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“I wish I could do that…”Do you? Because you can; but don’t wait for the perfect moment to start. There is no perfect moment.
Begin now. It doesn’t matter how.
It doesn’t matter if you scale, or if you are nursing an injury, or don’t know anyone, or don’t even believe it is possible.
If you want to do something, be something, achieve something, you must begin now.
The excuse “not right now, I have something else to do” is eternal, it will never go away, so ignore it, and take action.
A wish to doubleunder like Spealler begins by stringing together two singles. A wish to swim like Phelps begins by getting in the water. A wish to run like Bolt begins by jogging down the street.
Did you hear the story of the athlete who made The CrossFit Games regionals this year, but couldn’t string together 3 pullups last year – or even finish the 2012 Open Rx’d?
One year of imperfect moments acted upon. One year of taking action. One year of blood and sweat – and one moment of success. One moment of qualifying.
You may not make it – or you may. But you will never know if you don’t try.
Commit to your wish.
From: www.journalmenu.com
May
17
2013
Challenge – Day 12
Great video on how to be more efficient on the rowing machine.
**Pool WOD – Sunday May 26 @ 4pm. Sign up on the Zen Planner** **Message d’André R.** Nous avons maintenant un 35% de rabais chez rivalus.net. Je m’occupe de faire la commande et si on a des “freebies”, je ferai un tirage parmis ceux qui on participer dans la commande. Je vais faire une commande lorsqu’on aura dépasser le cap de $1000 au plein prix. Envoyer moi votre commande a andre.roussel@sproinc.com WOD 10 min Row (Calories) 5 min Max Pullups 5 min Max Situps
May
16
2013
Challenge – Day 11
WOD 21-15-9-21-15-9-21-15-9 Kettlebell Swings (53/35#) Jumping Lunges
May
15
2013
Bonne Fête Gab!!!!
Message d’André R.: Nous avons maintenant un 35% de rabais chez rivalus.net. Je m’occupe de faire la commande et si on a des “freebies”, je ferai un tirage parmis ceux qui on participer dans la commande. Je vais faire une commande lorsqu’on aura dépasser le cap de $1000 au plein prix. Envoyer moi votre commande a andre.roussel@sproinc.com WOD CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM Compare HERE
May
14
2013
Challenge – Day 9
May
13
2013
Challenge – Day 8
**Pool WOD – Sunday May 26 @ 4pm. Sign up on the Zen Planner** WOD 750 m Row 25 Front Squats (135/95#) 25 Power Cleans (135/95#) 500 m Row
May
12
2013
Battle of the North!!!!
Get registered before June 1 for your chance to win an Arcteryx jacket! Click on the Battle of the North logo to your right to get registered. There are 3 divisions: Rx, Scale and Masters. We need our CrossFit Xclusive peeps to get pumped about this event. Spread the word! We will also be getting you ready for the competition a few months before the big event.
Like us on Facebook – click HERE (WOD #1, #2 and #3 have already been posted) The more members from CFX that get registered, the more kickass this event will be!!! Make your coaches proud!! We will support you all the way!
**Listen to the video below the poster! Pep talk!!**
Take the road that leads to AWESOME!
You’ve just been Pep Talked!! Love it!!! What a sweetheart!
Take the road that leads to AWESOME!
May
11
2013
Challenge – Day 6
Hang in there! I know it’s the weekend, it’s tough to resist the treats but YOU are tougher! WOD 3 Rounds 500m Row 12 Deadlifts (Body Weight) 21 Box Jumps (24/20″)
May
10
2013
Challenge – Day 5
WOD 5 Rounds for time: 400m Run 30 Push Press (65/45#) —————————————————————————————— Road Trip!!!!! Lundi le 20 mai – WORKOUT à CrossFit Rimouski! Let me know if you are interested in joining us! We will leave around 9 am. The WOD is at 1pm and there will also be a BBQ after!
EVENTS
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