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Workout of the Day
This is the same rep scheme as the front squats from last Monday. The goal is the same – to increase in weight each set. Try to make each set as heavy as possible. Be sure to have spotters on EVERY set.
Weighted Overhead Situps
3 x 8 sets
Compare to Sept.19/14
*Don’t forget to sign up for the Halloween Party this Saturday! And there’s clothes for sale at the gym. Put your order in within the next couple week.
Looks like a great day for a run. A chance to enjoy the outdoors before it’s covered in a blanket of white. I know, not a very nice thought. So let’s enjoy it while it lasts!
Skill – Running Drills
Compare to June 23/14
With the time remaining at the end of class, work on a goat (weakness), which could include some well-needed mobility.
What happens to a car when you push it too hard into the red line? Even if you’ve never done it personally, you know it’s bad.
Have you ever thought about your body during a workout in the same way? I see it all the time – especially newer members. They think “high intensity = max effort”. There’s a flaw in that thought process.
Take a look at the video below. It’s Jason Khalipa from the 2009 Games. The first event was a 7km run and Jason started way too hard out of the gate. The result – his body shut down.
That’s the extreme case. But what we see in the gym after people take their body into the red zone is: hands on the knees, walking around, frequent trips to the chalk bucket/water bottle and lots of staring at the bar.
A recent example was Tabata Pushups. If you go all out in the first round, what happens in later rounds? Not a whole lot, because you won’t be doing many pushups at all. You’re spent.
Advice for upcoming WODs – maintain a steady pace. You’ll get a much better score/time if you go 80% for 100% of the time. Rather than 100% for 20% of the time (because then you’ll be toast for the remainder).
If you have any questions on pacing certain workouts, please don’t hesitate in asking a trainer.
Strength – Curtis P’s x2
Compare to Oct.15/13
Floor Press – 3RM
5 rounds with 1 minute per station:
Start every minute with 5 Wall Balls, then continue with max reps of each movement.
Toes to Bar
Weights – 135/95#/60%
Score is total reps (not including wall balls)