I want to do this at home tomorrow as I am working till 3am and won’t be able to make it in. I don’t have anywhere to do pullups, any suggestions on a substitute?

Will do tonight,

@ Brendan That pic of you yesterday,SCARY man you are becoming a monster.

Damn it….Overtime…..will have to do it in my garage on a cold pullup bar by myself…..kill it today guys, see you Sunday.

E.

muscle-up + squats… 11:03

@Cameron
Boo!
How much longer do you have to enjoy that desert air?

…….awwwww, i wanna do this one! unfortunately five days on has left me bagged, i think i’d do more harm than good if i hit this up. two rest days for me!

12 rounds of Cindy using the blue band and all toe pushups. I was quite happy with that as the last time I did Cindy I got 14 rounds using the green band. Shoulder is feeling a lot better. Got through all that with no pain.

muscle-up/squats 11:03 rx’d

@Cameron

Cindy – 16 rounds as rx’d

Cindy 17 Rounds + 5 pull ups and 10 push ups……….ripped both of my hands as well

Cindy 10 rounds with the blue band, first two on toes the rest were knee push-ups. The push-ups slowed me down but I do feel like I’m making progress, 10 unbroken on toes is a new PR and I’m working toward 20 for a better baseline time!

Erika it looked like you rocked this one, so glad your shoulder is doing better.@Erika

Cindy 17 rounds plus 1 pullup. I think squats were toughest for me.
Managed to butterfly kip all the pullups which sped things up a bit

I need help with kipping, can someone suggest a good link or tutorial so i can do more pullups.

Didn’t do the WOD but I worked on my muscle ups. I got my first muscle up today (4 total). Also worked on my cleans and got a PR of 175 lb.

cindy – 14 rounds blue band pull ups and all toe push ups which was the hardest part for me!

Cindy- 13 rounds + 2 pullups. Unfortunately I was only able to do 5 rounds of toe pushups, the rest were from knees. I was able to do all the pullups, and I don’t think my kipping was too bad. Keep up the good work Crossfit Winnipeg!

18 rounds R’xd
Damn. Was a tough one

@Pascal
Congratulations on the muscle up! Good work!!

@shakey
Way to go Angela!! Nice!!

Cindy and I got along well today…I was quite happy with her…nothing to compare to…last time was at RCCF using green band…

Today was PR day for me so bare with me on all the stats:

RX’d – 15 rounds + 5 + 3
Pull ups and squat easy but major muscle failure on push ups

500 walking lunges for time @ 14:51 (last time 16:19)

1 mile TT @ 6:28 (last time 6:57)

Bench Press 5-5-5-3-2-1
75#/85#/95#/100#/105#/110#F

Pretty good day for me. Pr’d on my Snatch in the morning and pr’d on Cindy in the evening, 17 rounds plus 5 pull ups, 5 push ups. The pull ups and squats were no problem. They were both just a rest between my push ups. I think I managed the first set of push ups unbroken but the rest I broke into 5,3,2. I didn’t have to break up any of the pull ups or squats.

I freakin’ LOVE crossfit….. crappy day NO sleep the other day, then came into work tonight not looking terribly forward to seeing “cindy” and got into it and got 18 + 8 pushups……CU in the morning…

did modified version of this one yesterday at my grandma’s condo gym in kingston, ontario. cindy subbing DB push press with 60lbs (30′s were the heaviest they have) for the pullups, and only did 12 mins cause i made my mom do it with me. 12 rounds even. pushups had to be broken up a bit in last 4 rounds. push press too easy. anyway, still a good workout. then did tabata dips and plank. going to be an interesting week making due with what i have. see you guys next week.

Can anyone advise what the best Protein Bar would be? I know we should stay away from them but when your on the road and in remote places, this is the easiest way to get your fix in. Any suggestions?

@sue

Here’s a recipe to make your own:
Peanut Butter Fudge Bars:

· 4 scoops Vanilla Protein Powder(recipe says choc protein powder so just add some organic cocao powder for choc flavour—maybe 2 Tbsp)

· 2/3 cup Fresh ground Flax seeds(grind in a coffee grinder)

· 4 Tbsp unsalted Natural Peanut Butter

· ¼ cup water

· Stevia ( to taste)