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Workout of the Day
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Strength – Weighted Overhead Situps x10
AMRAP in 3 minutes:
10 Walking Lunges
10 Reverse Burpees
Rest 1.5 minutes
Complete 3 cycles
Compare to Feb.26/13
My fitness journey has been a long process of slowly finding my way to healthy habits. I grew up as an extremely picky eater with poor habits. After trying half a dozen different forms of caloric deficit diets (vegan “dieting”, Weight Watchers, extreme low fat/protein diets…) I kept yo-yo’ing up and up to my highest weight around 320lbs.
I finally woke up and realized that I needed to make real lifestyle changes. I slowly learned what would work for me, seeing small improvements each time. Cut out fast food, lose 15lbs. Cut daily soda and candy, lose another 15lbs. I was finally feeling better, and felt motivated to start making much larger changes. I moved on to “slow carb” (paleo + legumes with a cheat day), and lost another 50lbs in a few months. And then, I got stuck. I spent over a year floating around 230lbs.
After some major frustration, and feeling myself slipping on my eating habits, I realized that I needed more than just dietary change to reach my goals. Some amazing friends told me “Hey! Why don’t you come try out CrossFit!” I figured, well, it doesn’t hurt to give it a try and signed up for the 5 week prep class (February 2013), promising myself that I wouldn’t miss a class, and decide at the end if I liked it.
As Kevin and Joanna probably remember, my first class left me barely able to walk out the door – and I was determined that I would come back to make sure I never felt THAT exhausted again after only a workout of bodyweight movements (yay burpees!)
Since then, I’ve lost 25lbs (while seeing significant muscle gain), constantly increased my lifts, and gone from being unable to run 400m unbroken to running 5k at Legs for Literacy in 30:49! I feel better than ever, and I know that I’m improving every time I step through the door at CFM!
Strength – Clean Pulls w/ hook grip (5×5)
EMOTM for 20 min
5 Hang Power Cleans
*May increase in weight
**Post all loads to comments
Compare to April 12/13
Take a look at the 10 components of fitness. There are 2 on the list that many people see as the most important. Can you guess? You’re right – strength and endurance. And while CrossFit states that he or she is the most fit who is balanced among all the components, I beg to differ. You can’t maximize your cardiovascular endurance if your calves are so tight, you get shin splits when you run. You can’t maximize your strength if your hips are wound up so bad that you can’t reach depth in a squat. You can’t demonstrate coordination and balance in a snatch if your shoulder’s range of motion won’t allow you to get the bar overhead.
Everything hinges on mobility/flexibility. You hopefully brush your teeth every day. Why? Because it’s good for you, and it’s a habit. Make mobility and stretching a habit. Why? Because you’ll maximize your abilities and it’s good for you.
Strength – One-arm OH Lunges x 10 steps
Compare to April 15/10
Strength – 2RM Thrusters
EMOTM for 12 min
2 Front Squats (heavy)
Max Doubles with remaining time
Score = number of doubles
Back in early-mid 2010, a friend and I decided to brave a drop-in session at CrossFit Moncton. I emailed Kevin, set up the Saturday morning and we showed up all ready to go. Kevin and Pierre led us through a warm-up (what…that’s only the warm-up??), a 500m row (is it over? I think I’m dying…) and then prepped us for the WOD (OMG, there’s more??). The WOD was an AMRAP 10 minutes of 5 push-ups, 10 sit-ups and 15 squats. I got about half-way through and had to stop. I couldn’t finish. I was disappointed, embarrassed, and convinced that I wasn’t in good enough shape to do CrossFit. I was sore for days.
In the meantime, I had a gym membership that I didn’t really use. I started running on my own, which I enjoyed, so I signed up for a 10K clinic at the running room, which I couldn’t finish due to shin splints. Then winter hit and I stopped running and working out.
Fast forward to August 2012. A friend and I decided to start walking in the mornings to get back in shape. We ramped it up and started to do the Couch to 5K app I downloaded and ran the 5K Legs for Literacy in October. The cold was coming, so she started to bug me about joining CrossFit with her. After my first experience, I wasn’t convinced it was for me, but she didn’t back down (I’m so glad…), so I signed up to do the fundamentals with her at the end of October. I decided I would give it the ol’ college try for a month and signed up for a twice a week membership. By the end of the first month I was up to 3 times per week, and by March I was up to an unlimited membership and competing in the CrossFit Open.
I love everything about our box. Everyone is so nice and welcoming. I’m making such huge improvements in everything….getting my first toes-to-bar the day before doing them in the Open, my first unassisted pull-up this summer, handstand push-ups, not to mention the weight PRs since joining (I can deadlift my body weight…how cool is that?). I’ve always been a competitive person, so that helps push me in every workout. I have made some great friends and enjoy seeing them and cheering them on during a WOD or having them cheer me on. I’ve become one of ‘those people’ who has drunk the “kool-aid” and talks about CrossFit a lot. I trust the coaches so much, and look forward to working with them and learning new things when I go. I still have lots of things I can’t do yet, but the daily/weekly PRs and accomplishments keep me coming back for more.
If only I could go back and tell 2010 Melissa to join.
AMRAP in 12 min
10 Floor Press
5 Strict Chinups
Compare to Sept.13/12