Skill of the Week – Muscle ups
AMRAP 20 min
Run 400m
Max Pullups
Post number of pull-ups completed for each round to comments.
Compare to June 2/11
Our Tough Mudders completed the 5+ hours event on Mount Snow yesterday. They said that their CrossFit training helped them through the event, pushing their physical and mental limits. Congrats Heidi, Marcel, Patrick, Darsey, Blake and Mario!!
What a rush!
Love, love, love the picture!!! Great job guys!
I’m lovin’ Pat’s new ‘do! Can’t wait to see it in person!
You guys are amazing – congrats!
CrossFit Shorts for Sale. I bought these from the Reebok site and they are a bit to small for me. Here is the link to view them.
http://shopcrossfitreebok.com/mens-1/grid-shorts.htmlh
They are at the gym on the shelf if anyone wants to see them.
hey rob, i tried them on and they fit perfect. i’ll take em
. i threw them in the office for now. thanks 
WU x 2
400m Jog
Shoulder Press x 5
45-55-65-75-80(4)
WOD: “Nicole”
AMRAP 20mins
400m Run
Max Pull Ups (Purple): 15, 10, 10, 7, 8, 6
Score: 56
Nice job Vincent
Mobility
400m jog
WU x 2 (one round of pull-ups
Strength: Push Press
5x 95-115-135-155-175
WOD: Nicole
AMRAP 20 min
Run 400m
Max Pullups
Score: 10 small yellow band, 12, 11, 10, 10 purple band = 53
Thanks for the coaching Corinna
Congrats Mudders! What an accomplishment!
Strength push press x 5
45-55-65-70-75
WOD
Total pull-ups 61
PR of 5 pull-ups but no band this time! Yay
Good work 6amers, Trent and Vincent I have
Fun trying to keep up with you, you guys are fast!
Huge PR and I’m pretty sure your running was a a lot quicker than mine. Good job this morning.
I think you’re the fast one, considering they are twice your height and you can still keep up with them!
Congrats on band-free pull ups and your PR. That’s fantastic progress, Maria!
PR and no bands? Congrats Maria. That’s huge!!
The tough mudder event was so much fun! I had a blast. I’m not in that photo cause I finished earlier (3hrs 20 min) and had to take off to head back to the family. I was able to complete all the obstacles with out any help. ( crossfit training really helped for most, if not all of it, especially the funky monkey bars and Berlin walls) I don’t think I would have been able to complete these unassisted before crossfit 10 months ago.
See you guys soon
Good to see yon this morning coach Corinna what a nice surprised.
mobility
400m jog
wu x 2 (i round of pull ups)
strength – Overhead squats x 3
35, 55, 60, 65, 70(F), 70×1
WOD : Nicole
AMRAP in 20 min.
400n run
Max Pull ups (big band)
score – 27, 20, 18, 16, 17 = 98 (should have used smaller band but my left arm is still giving me some problems, did the same amount of rounds from June 2/11 score was 76 with green & yellow band)
cash out – lacrosse ball, McKenzie push ups
Great job Rachel. Take care of that arm…hope it feels better soon.
mobility
400m jog
strength – Front squats x 5
95, 135, 155, 185, 205
WOD : Nicole
AMRAP 20 min.
400m run
Max Pull ups
score – 16, 16, 12, 13, 10 = 67 Rx (no PR same score from June 2/11 used no band on my pull ups this time)
cash out – arm rolling
Good job Gilles, I’d say it’s a PR..no bands is huge!
Nicely done! That’s a big improvement Gilles…a PR for sure!
Way to go Mudders!
Strength Cleans x 5
105-115-125-130-140
Nicole rx
20-25-15-15-15
Total pull-ups 90
If you want to run like a zombie, this wod is the one to do.
Thanks for the Clean tips Corinna.
LOL….”run like a zombie”…
Nice score Trent
Congrats Tough Mudders!
Warmup
OHS (5) 15, 35, 45, 55
WOD rx’d – 83 pull ups. Was happy with my results until I went back and saw my PL (pre-Lydia) score was 105. Yikes still a way to go. Might do this as change for change or I might redo Fran. Great job 7amers.
17-13-13-10-10-10-10
I’ve said it before, I’ll say it again…I HAVE PULL UP ENVY! (and that’s your post baby numbers…I can’t even look at the pre-baby numbers! LOL)
I was just wondering Kevin for the mobility class if you allow people to sign up for another class that day or if you’d rather they didn’t.
Yes, for mobility you can do another class that day
Awesome thank you:D
Ummmm….yeah….Mr Pretzel, come next week and “hang out” with us for 30 minutes again…holy flexible! I was happy to *almost* get my elbow to the floor until I looked over and you had your entire chest flat on the floor! LOL. Nice work!
hey now i didn’t know i was gunna be able to do that im glad that i can but totally not my fault:P besides i usually work mondays so you probly wont see me there for a while.
Mob
Run 400
Warm up x2 one round of pull ups
Strength. Push jerk x3
75 95 105 125 135
WOD Nicole. Am rap 20 min
Run 400
Max pull ups
Pullups for 64
Rob Brydges
Good job Rob
WU x2 – only one round of pullups
Strength – 5x back squats
120-135-150-160-170
Was supposed to do push jerks but I somehow injured my left wrist on Friday
WOD with black and skinny purple band:
16-13-12-11 + 400m run (no time for pullups) TotaL: 52 … 6 less from last time, plus used bigger bands. Boo. Although last time I had 1 or 2 extra rounds to get 6 more, so not sure which one is best
Awwww sorry to hear about your wrist. Your back squat is getting HEAVY!
Nice work on the WOD today too!
Mobility
WU x 2 (only one round of pullups)
Strengts – Back Squats 5 x 60-65-70-75-80
WOD “Nicole”
AMRAP in 20 minutes
- 400m run
- Max pullups (red band… 25-20-20-20-15-8)
Total – 108
After looking at the board, I realized that I should have tried my pullups with the blue band haha !! Next time…
Great job people, thanks Corina
That’s a huge score Chantal
Yes, I would say you are ready for a smaller band for your pull ups! LOL
Congrats Mudders! Well done for sure.
Strength X 1 Backsquat
60-70-80-90-100(F)
Nicole
AMRAP in 20 min. of
400 m run
Max pullups
Total 61 PR of 2.
Congrats ony your PR Heather
Congrats Tuff mudders
WU X 2( 1 rnd pull up)
Should Press X 5
75-85-95-105-115
Nicole
AMARP 20 min
400m
Max pull up ( purple band)
77( 20-16-15-12-14)
Congrats Tough Muders!
mobility class
wux1
400m Jog
Shoulder Push Press x 5
105-120-140-155-173 (3) 1# PR for reps
WOD: “Nicole” Rx
AMRAP 20mins
400m Run
Max Pull Ups
Score: 53
not a PR for reps as I did 54 pullups with a band last time
Nice job Frank!
Thanks guys!
As tough as it was, i felt like crossfit trainning got me more than prepared for this event. Many runners struggled on the steep hills. Some puked, many had severe cramping, etc. I wouldn’t say it was easy but i felt great through the whole thing. I’m already considering doing it again. Who’s with me? Haha
Not surprised that Crossfit prepared you for this event. Congratulations on finishing Tough Mudder unscathed…(well, except for your hair, but damn, you look so BAD ASS with that mohawk!)
Me
Ditto to that Pat. CrossFit was the best training for this type of event and I felt great through the whole thing, and surprisingly, only a little bit sore today. Such a fun time and oh, what a rush at the finish line!
Congrats on your “Tough Mudder” status Heidi….but then again, I always knew you were
MOB
400 m jog
WU X 1
Strength – hamsting stretches/foam roller/lacrosse ball
WOD – Nicole
AMRAP 20 mins
400 m run
Max rep pullups (small blue band)
Reps 15-16-15-10-3 = 59
Total 5 rounds (2 km run) – not that this counts
First time for this one I think (even after 2 years!) Would love to have run fast enough to get a few more PU in that last round – 400m is a lot of running for 3 extra reps!!
Good job in the heat everyone!
BONUS: Monday mobility class with the amazing Joanna!
Nice work on the WOD Heather!
Amazing eh? Thanks
Great job doing all those runs “just for giggles” lol oh and nice job on the pullups too!
MOB
400 m jog
WU X 1
Strength – Front Squat
5x 60-70-75-85-95
WOD – Nicole
AMRAP 20 mins
400 m run
Max ring row (Shoulder was bugging me)
Reps 18-13-14-16-15-20 = 96
Woohooo! Nice work Val!
WU x 1
400m jog
Strength: OHS with light weight. Worked on form.
WOD@ RX
20-15-10-12-10-11
Total : 78 pull ups
Should have gone harder on my runs to get another round of pullups in, but oh well, next time!
May 12, 2010: 63 pull ups and I was on the bands
That’s a GREAT improvement Corinna! Well done
78 Rx? Wow!!
And thanks for writing that last time you were on the bands – it gives me hope for the future
http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html
Found this since you were asking about running tips
You got very little to no adjustments to do.
awesome numbers with the pullups
Mobility
WU x 1
400 m Jog
Strengths – Dead Lifts 5 x 40-45-50-55-60
WOD “Nicole”
AMRAP in 20 minutes
- 400m run
- Max pullups (rings… 20-20-15-10)
Total – 65
Is there a crying wall? If not, can we get one so i can sign it? Thanks Jo for reminding me to breathe
If there was a crying wall, my name would be on it more than once! Good on you for sticking it out through a tough WOD
She even did 3 more after the time was up just for fun.
Great perserverance Brigitte – been there myself. Next time you’ll take this WOD by storm!
I would have had to sign that wall a few times!
mobility
400m jog
strength – Clean x 5
95, 105, 115, 125, 135
WOD : Nicole
AMRAP 20 min.
400m run
Max Pull ups
score – 18, 14, 11, 12, 10, 11=76 Rx
Possibly could have gotten one more round but I had to stop to see if Brigitte was dying. Jo informed me she was intact so I went back to work.
Love you baby ;P
Nice work as Rx Jack. That’s a lot of pullups for a relative “newbie”.
Thanks. My forearms are telling me it was alot. I could have been faster on the runs but I was just feeling gassed tonight for some reason. Alot of bad eating and drinks on the weekend would be the culprit I think.
Front squats x2
180-180-180-180-180
Modified Wod
5 rounds
400m Run
15 Unbroken Front Squats (135#)
16:58
This was great. It will definitely be a regular workout soon.
I would really like to try that one. Funny run part 2 maybe?
Ohhhhh…I like the look of this
Last time “Nicole” came up as a WOD (June 2/11) I had a shoulder injury and subbed Max Front Squats for Max Pull ups. From what I recall it was “deeeee-lish”!
Snatch x1
35 55 70 85 95 100
Mod. Nicole – Amrap 10 Mins
46 Pullups
Well done Joanna
mobility
500m row: 2:34.6
WU x 2
shoulder press 5RM to 65#
WOD with 500 m rows and small band: 51 (10-10-10-10-10-11) plus 333m row at the end
rows: 2:14, 2:12.5, 2:15, 2:17.5, 2:16, 1:30 (for 333m)
shoulder was a little funky so didn’t go crazy on pullups
Nice job Natacha. Rowing AND pullups? Yikes. No rest for your arms at all! Way to go!
ohs x 5
95,95,115,115,135 f, 135- slowed these down abit to make sure i got full extension, made them quite a bit tougher.
Wod as rxd
30-23-20-16-15-16-20= 140
great job 5:45. Awesome to see papa bear do his first wod, it was a good one
Do you have any adverse reaction to kryptonite?
Wow…huge numbers on the pull ups. Great job.
Sorry I missed your Dad’s first WOD. I look forward to seeing him around the gym!
Awesome numbers on this WOD Shawn! Keep up the great work!
handstand push ups and pistols can take me down pretty easily
Gotta say, CrossFit REALLY prepared me for the Tough Mudder both mentally and physically. It’s a very challenging course, but I knew given what I have accomplished at CFM that I could get through it. We stayed together as a pretty large group but what we gave up in time we made up for in team spirit. An AMAZING experience! CrossFit Moncton was well represented! See you at the box soon!
Congrats on making it through Tough Mudder! It sounds like you all had a blast!
Congrats Tough Mudders!
WUx1
400m run
Front squats 5@ 65-65-70-75-80
AMRAP 20 min
Run 400m
Max Pullups witn purple band
Total of 54 pullups
WUx1
400m run
Strength – One Arm Press x 5 (with KB) each arm
25×10-35-35-40-40
“Nicole” as Rx’d
AMRAP 20 min
Run 400m
Max Pullups
Total of 73 pullups
Cashout: Lacross Ball on Shoulders – Foam Rolling
Great job 6:45 crew!
Congratulations to the Tough Mudders!
Mob
400 M Jog
Strength- Front Squat x5
55-60-65-75-85
Wod: Nicole
AMRAP in 20 Min
400 M Run
Max Pull Ups- Black and Med Purple Band
24-25-20-18
Total Pull Ups- 87
400m Jog
WU x1
Push Press: x5
20-25-30-35-40
WOD: Nicole
400m Run
Pull Ups (Medium Band)
18,10,12,12,14
Total = 66Reps
400 m jog
WU x 1
Strength
Back Squat 1′s
95-105-115-125-135
WOD
Nicole
400 m Run
Max Pull ups (green band)
31-20-16-13-11
Total: 91 Reps
What a WOD and mobility class right after!! my arms were so TIRED!! but glad I did it!!