How do you measure progress? It depends. I prefer to use my performance as a means of measuring. If my lifts are going up, and my times are getting faster, that’s progress.
But not everyone has the same goals. Some want to lose weight. And that’s fine. Just don’t use a scale to measure your progress.
CrossFit Moncton is not a weight loss facility. We are a fat loss facility. How do you measure that? The preferred way would be getting your body fat percentage tested with a bioelectrical impedance machine.
Sounds complicated? It’s really isn’t. You lay on the floor, they hook up a pad on your hand and foot, and in a few minutes, the machine spits out the results. Easy!
Where can you get this done? Right here at CrossFit Moncton. On August 4th, starting at 7:20am, Rebecca Bilodeau, the Holistic Dietitian, will be performing body composition tests for our members. Cost is $25 and can be claimed on most insurance policies. There is a sign-up at the gym in the office.
3-6-9-12-15 reps
Sumo Deadlifts (185/135#)
Ring Inverts
Karen showing a great overhead position
Mobility
WU x 2 (sub pull-ups with sumo deadlifts
Strength: Back Squats
5x 135-155-185-205-225
3-6-9-12-15 reps
Sumo Deadlifts (185#)
Ring Inverts (scale, toes to bar)
Time: 8:55
That’s a great time Andy. Nice weight on those back squats too!
Mobilitiy
WU x 2 (pullups => sumo deadlifts)
Front Squat x 5
95-105-115-125-140
WOD: 3-6-9-12-15
- Sumo Deadlifts at 95#
- Knees to Elbows
Time: 11:17
One armed snatch x3
65-75-85-95-100 (pr for weight and reps)
3-6-9-12-15 reps
One armed Deadlift (95#)
GHD situps
4:47
Nice work on the one arm snatches, coach! Hope the other one is healing quickly.
Warmup
Press (5)
45-55-65(fail only got in 3) 65(only could get 4)-45
WOD with 125lbs and ring inverts
Time -12:05
Thanks for pushing me to do inverts, Nat.
Great job!
Amazing PR Denise!
Note for next time – rings were too low for me. Higher is better.
it was nice to workout beside you! good job! I agree, higher is better…it’s all in the swing!
Great job on your pullups yesterday Gillyon and kudos to you for doing the inverted dips in today’s WOD. Keep up the fantastic work!
Good for you doing this with ring inverts…those suckers are tough
WU x 2 – sumo deadlifts for pullups
5x push jerk
85-95-105-115. Was suppose to do a 110# in there but I just realised I skpeed it.
WOD @ 135# and knee-bent V-snaps
5:00
Skipped**
WU X 2 Sumo Deadlifts instead of Pull ups
Front Squat X 5
95-105-115-125-135
Wod
3-6-9-12-15
Sumo Dead Lift @ 145#
Ring Invert (Scaled to Kneess 2 elbows on the bar)
Time 7:23
Congrats doing this with knees to elbows, Josh…one step closer to ring inverts
Mobilitiy
WU x 2 (pullups => sumo deadlifts)
Deadlift x 5
85-90-100-105-110
WOD: 3-6-9-12-15
- Sumo Deadlift at 80#
- Ring Invert (Scaled to Situps)
Time: 3:41
Cashout: 15 Mackenzie Pushups
Wow you were fast!!
WU x 2
Sumo DL practice
Strength = Shoulder Press x 3
45, 95, 105, 115, 125, 125
WOD. 3-6-9-12-15
Sumo Deadlift @ 170lbs
Toes Trough Rings
Time = 9:58
Lots of no reps on the last set of toes through rings but I am glad I stuck with them.
Great job on the toes through rings! Kudos for sticking with them
WU x 2
Strength : Back Squat x5
25-35-45-55-65PR
WOD 3-6-9-12-15
Sumo Deadlifts @ 75#
Toes Trough Rings
Time: 6:09
I enjoyed this WOD!!
It was great re-meeting you and working out with you today Steph!
It was great seeing you again too! Good Job Today!
Nice work Stephanie. Your toes through rings were solid!
Thank you! Same to you!
Nicely done Steph! You are doing so well for being so new to Crossfit. You were made for this sport!
Thank you Lora!
Wux2
50 burpees
Deadlift x 5
115-125-130-135
Wod @ 100# and situps
Time : 6:02
Nice work on the WOD, Kerri…bummed I keep missing you though. Hopefully we will get to workout together before summer is over!
WU x 1
Strength: Practiced Sumo Deadlift
WOD: 3-6-9-12-15
Sumo Deadlift @ 135lbs
Toes through Rings
Time: 6:51
Fun WOD!
fast! nice job!
Fast! Great job Corinna!
nice job on the wod coach.. but get those inverts into your repertoire, know you can do them!!
WU
Front squat 5rm to 115#
WOD (I did a weird sequence!)
100# for deadlifts
ring inverts
3 of each… 6 of each…9 dl & 12 inverts…15 dl & 12 inverts… 15 of each
11:03
fun wod… love those gymnasticty wods!
You always do so well at these gymnastic type WOD’s Natacha! Nice work!
Nice work Natacha!
mobility
wu x 2 (SMD for Pull ups @ 70#)
strength – Shoulder Press x 5
45, 50, 55, 60, 65×3 45×8, 45×8(Thanks for the tips Kevin have to work on keeping every thing really tight and not over extend my lower back)
WOD : 15 min cap
3 – 6 – 9 – 12 – 15
SMD (95#)
scale – V-snaps (unbroken)
Time = 5:47 (SMD felt really good this morning no discomfort in my lower back form must be improving)
cash out – back stretch & 15 McKenzie push ups
Mobility
WU x 2 (sub pull-ups with sumo deadlifts
Strength: push jerk
5x 95-105-115-125-135
3-6-9-12-15 reps
Sumo Deadlifts (145#)
Ring Inverts
Time: 11:18
Muscle up fail. Couldn’t even support my weight on the rings after the WOD.
Those are some heavy push jerks, Jack.
mobility
wu x 2 (SMD for Pull ups @ 95#)
strength – Dead lifts x 5
185, 225, 245×2 (stop back felt weak)
WOD : 15 min cap
3 – 6 – 9 – 12 – 15
SMD (185#)
scale – T2B
Time = 7:38
cash out – 15 McKenzie push ups
Mob
Wu x 2
(SD instead of pullups @65 and @95lbs)
1st WU (SDHP)
2nd WU (SD)
Strenght
!!!
Deadlifts 1′s
35-155-175-195-215(F 3 times)-215
Thanks for the tips Kev and Corinna really happy at the end, it felt good)
WOD:
@135lbs
V-snaps
Time:5:45
Cash out: 15 McKenzie Push ups
Good Job 12am crew!!! really like it!!
The 215 looked very easy Elba, but like Kevin said “Finish on a high note!”
Really heavy weight Elba – Congrats!
Holy cow! Wicked deadlifts Elba!
Got my first inverted dip tonight after the 5:30 class was over. Thanks Amanda and Pat for the tips!
Whoohoo Congrats!
Awesome and thanks for the tips today, it helped me a lot!!
Your very welcome Elba!
fun isn’t it?!
Yeah, it was kinda fun and scary all at the same time. I have a huge fear of heights so being upside down while I am in the air is quite daunting for me to say the least! lol!
Yay! Well gone girl – you’re setting the bar high for the rest of us!
Congrats! I know how hard it was for you to get inverted for handstands…and now you are inverted AND suspended! Woohoo!
Thanks ladies!
was happy to see this as i scrolled down the page.. nice work corinna
Great job Corinna! I was very excited for you, impressed that you pushed through that fear.
WU x 2 (sub pull-ups with sumo deadlifts)
Strength: Back Squats
5x 160-190-215-245-270 (5# PR)
3-6-9-12-15 reps
Sumo Deadlifts (185#)
Ring Inverts (scale, toes to bar)
Time: 7:34
cash out – 15 McKenzie push ups
Great job, Frankie!
Correction, I did toes through rings
Mobility
WU x2 sumo deadlifts instead of pullups
ran out of time for strength will do tomorrow
WOD
3-6-9-12-15
Sumo Deadlifts 185
Ring Inverts (Toes through rings)
Time: 11:01
lots of no reps in the last set killed my time but im glad i stuck to the toes through rings. Great job everyone.
Way to stick with those toes through rings, Lance! Well done!
Mobility
WU x2 sumo dead lifts instead of pullups 135#
Strength: Push Press
85-90-95-100-105 (PR) thanks Corinna for the advice…105 felt good!
3-6-9-12-15
Sumo Deadlifts 135#
Sit-ups (scaled)
Time: 4:04
I like anything with Deadlifts so this workout was very enjoyable
I would like to work on my core strength some more so I can progress from sit-ups…
I love me some deadlifts too, Kimmy. And congrats on your push press PR
Nice work today!
Mobility
WU x 2 (sub pull-ups with sumo deadlifts
Strength: Back Squats with Frank
5x 135-165-185-215-250
3-6-9-12-15 reps
Sumo Deadlifts (185#)
Ring Inverts (scale, toes to bar) Should have done this Rx. I tried ring inverts at the end of the workout and I think I could have done them
Time: 9:11
Thanks Corinna for the coaching for myself and Marc.
Great job Robert! Nice time on the WOD and wicked heavy back squats!
You, Marc and I will put these in our warm up which will make us more apt to try them when they come up in a WOD! It is so cool how Marc looks up to you. He is good kid!
OLY class
MOB
4oom jog
10 lunges
10 burpess
Samson stretch
5 min foam roll
Burgener wu
Skills
Halting clean deadlifts x 3
– 65 – 85 – 90
Clean pulls X 3
– 90 – 95 – 100
3 position clean (mid-hang-floor)
- 65-70-80-90
Great class – I need sooo much practice on cleans!!
500 m row – 1:49 (1 sec PR which made my day – really!)
Great row Heather!
Congrats on your row, Heather “like a boss”" Steeves! Awesome! Welcome to the trophy case
congrats on the row heather.. no other shoe tonight! lol
Strength: push presses
5x 60-65-70-75-80
WOD:
3-6-9-12-15
Sumo deadlifts (scale: 60% = 125#)
Ring inverts
T = 13:34
Thanks everyone for the push
Great work doing this with ring inverts! Woohoo!!
Those ring inverst were so smooth they looked effortless (even though I know how much work they are!) Weel done Amanda.
Mob
Wux2 -sum dead lift instead of pull ups
Strength. Over head squats x3
55 65 75 80 85.
3-6-9-12-15
Sumo dead lift. 185/135. I did 155lbs
Ring inverts. Did toes thru rings
7:36
Rob B
nice job on the wod today everyone.. sorry to have missed it, having CFM withdrawl as we are away in bathurst for the rest of the week.. just picture me sitting there on the bench from 3:15 till about 8:00 pm every night this week and i’ll be there next week doing just that! lol..