What can you expect at CrossFit Moncton? Watch this video… Meet Kevin Wood… Want to get started? Send us a message below.
Workout of the Day
Farmer Carry (50/70#) 2x20m for 5 sets
Record fastest and slowest time
30 Double Unders (90 singles)
20 Hang Power Clean (75/55#/50%)
5 Pistols (each leg)
*The option for pistols is 20 air squats (no boxes)
*15 min cap
EMOTM for 10 min
3 Deadlifts (70%)
9 Over the Box Jumps (24/20″)
20 Ring Dips
“I don’t know my 1RM yet”
If you’ve said that before, this post is for you. In fact, I would argue that many people don’t need to know it. I’ll save this post for just the newbies.
It’s not that important because you’re still learning the movements. Let’s take New Nancy as an example. If we tested Nancy’s true 1 rep max on the push jerk, and found it to be 100#, what do you think it looked like? If she’s new, probably not that great. But if she stayed around 50-70#, and practised the movement for 25 reps (which is 5 sets of 5), she’d get pretty good at it. Then next time, add 10-15#. Even if she only did the Push Jerk once every month, she’d reach her “max” in two months (which is pretty good).
And what’s the rush? It’s much safer to learn the mechanics first, then slowly add weight later. It’s a HUGE challenge to find a max using poor form THEN try to backtrack to fix it.
Trust me, I’ve had people join that said they did CrossFit elsewhere, and it’s much harder to fix their form than to teach someone that’s never done it before. Bad habits are hard to break.
Take your time, learn the movements, do them consistently well, then add the weight.
Strength – Overhead Squat
50×5; 60×3; 65×3; 70×2; 75×2; 80×2
Row 50 calories
50 Front Squats (45/35#)
50 KBS (53/35#)
Compare to Apr.19/14
(1+3+5) x 5 sets
Row 1k for time
Compare to Nov.29/13
Row 2k for time
We’ll be at the gym at 12pm today to decorate the Christmas Parade float. If you have some time and two hands, feel free to stop by.
100-foot Walking Lunges (30#/arm)
30 Box Jumps (24/20″)
20 Weighted Pullups (30#)
*35 min cap