Check out the October newsletter, featuring Darsey Lavigne and a guest article by Mario Arseneau.
“Complex Stations”
2 rounds of:
3 min of Curtis P’s
3 min of Body Blasters
Compare to Nov.9/11
Lacey looks strong going overhead
Newsletter Day!
Categories: WOD's
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Mobility
WU x 2
Strength: Push Press
5x 135-145-155-165-175
WOD “Complex Stations”
2 rounds of:
3 min of Curtis P’s #95
3 min of Body Blasters (scale 6’6″ bar)
total: 34
Mobility
WUx2
Deadlifts x 5
95-105-115-125-135
WOD: “Complex Stations”
2 rounds
3min of Curtis P’s 85#
3min of Body Blasters – 7’10″ bar, vsnaps
Total: 39
Great picture Lacey!
Agreed!
Another fun to read newsletter. Thanks for sharing you experience, Mario. Darsey, I agree 100% with your goal setting methods. Have you read “The Secret”?
Mobility
WUx2
Backsquat 1x: build up to 205
WOD Rx:
“Complex Stations”
2 rounds
3min of Curtis P’s (95#)
3min of Body Blasters (7’10″)
Total: 51 (PR by 2 reps)
I have not.
Great job on the WOD, Patrick. Congrats on your PR.
Love the newsletter!
Loved reading about Mario’s experience at the cert. and Darsey’s bio. You have had some great success!
Warmup
Shoulder press (had to stop due to shoulder….grrr)
WODs rx’d
10, 14, 7, 14
Total – 45
Curtis ps were SLOOOW.
Oops bar height 7’6
Awesome score Gillyon!
WU x 2
Back squat x 3
135 (for WU), 160-170-185-195-205 PR for reps
WOD @ 65#, 6’6″ bar with 12 inch box.
1. 9 CP’s + 10 BB’s = 19
2. 8 CP’s + 11BB’s = 19
Total reps: 38
Cashout – Wall run? aka doing a handstand and touching your shoulders with one hand. SCALED to a plank, and touching opposite shoulders x 10, then again with touching shoulders on the same side x 10.
Nice weight on your back squat! You did awesome on the WOD too!
Forgot to mention the body blasters were also done with a half v-snap instead of t2b
Sweet Newsletter guys, and yeah Darsey’s little one is a dance off pro.
WU x2
Strength – Shoulder Press
95-100-110-115-120(PR#5 but not pretty, will repeat a few cycles before next pr attempt)
WoD Rx @ 8’9″
41 reps
Check two more off my wish list. Wow Curtis P’s zap the energy pretty quick. Really liked the Body Blasters.
Marie-Noelle there was no keeping up with you, nice work.
Trent it was a pleasure sharing a bar with you this morning!
Oh you and your “wish list”. You know Kevin is having a field day with it….
That being said, great job on the WOD and congrats on your shoulder press PR!
Mobility
WU x 2
Strength: Front squat x3
135 145 155 165 170
WOD “Complex Stations”
2 rounds of:
3 min of Curtis P’s
3 min of Body Blasters
- 46
Nice job, Rob!
Great newsletter as always! Great articles Mario and Darsey!
WU x 2
Strength: Shoulder Press x 1
95-115-120-130-135(f)
130 is still a PR so I am happy with that.
WOD: “Complex Stations” (modified)
2 rounds of:
– 3 min of Body Blasters @ 95# (did power cleans instead of squat cleans)
– 3 min of Curtis P’s (7′ 10″)
Score: 14 BB + 14 CP, 11 BB + 12 CP = 51 Reps
Last time it I used 65# and scaled the CP’s to Situps so even though it was modified I’ll take it!
Nice work 7 AM-ers!
Well done Blake!
WU X 2
Back Squat X 5
135-155-165-175-185
2 cycles
3min. Curtis P
3min. Body Blasters
29
Good job on the Rx Josh! What a muscle burner!
Thanks, great numbers from you guys.
Rx? Sweet! Way to go, Josh!
Mobility
Warm upx2 (dips on second time around for warm up)
Strength: deadlifts 5×5 @ (175-185-200-210-225)
Wod rx’ed: 62 reps. However I do think I miscounted because it seemed quite high….
Loved working out with the 6:00 crew. I may become a repeat offender for Mondays! Great work today everyone!
Incredible score on the WOD! Great work Marie-No!
Mobility
WUx2
Deadlifts x 5
95-105-115-125-135-145
WOD: “Complex Stations”
2 rounds
3min of Curtis P’s 75# (messy first round) 65# second round (a little better, I’m blaming last weeks pistols that i’m still feeling)
3min of Body Blasters –
Total: 31
Shoulder press
95×5, 105×5, 115×5, 125×4, failed 5th 125×3 failed on 4th
Wod rx w/ 7ft, 12inch bar
48reps
pr of 4 reps and 20# and did vsnaps then
Nice article Mario and great picture Lacey
Sorry for turning you off of push jerks……;)
Great newsletter, it was a good read right up till Darsey set me up for some free dinners! Lol. Although I don’t foresee anyone taking advantage of it cause who wouldn’t be satisfied?
haha.. I thought you would enjoy that.
Looking good, Lacey!!
Oh my gosh I really enjoyed this month’s newsletter. Mario, you described the Level 1 certification experience really well. And I love what you said about Joe Degain’s quote about failing at the margins of your experience – I never grasped it fully until I read what you wrote.
Darsey – I’m so happy you joined CrossFit Moncton, I have so enjoyed watching you progress. You are a very determined and goal-oriented individual and it truly is an honor to know you and watch you tackle your fitness goals.
Thanks for the great read, guys.
Thanks Darsey and Mario. We are lucky to have you at the gym.
WOD as Rx
53 Reps
Great articles Darsey and Mario!
Awesome score, Jo!
Strength Front Squat x 5
65-75-85-95
WOD @ 55#
50 reps (PR of 12 reps with 5# for Curtis Ps)
Maybe Rx next time?
Great work, Maria!
MOB, WU x 2
Strength Power Cleans x 5
135, 145, 155, 165, 155
Dropped back on the last set because my technique was dropping off.
WOD: Rx
Complex Stations”
2 rounds of:
3 min of Curtis P’s
3 min of Body Blasters
Total Reps 44. I was shocked at how much I was struggling with the lunges. I made up a lot of reps on the Body Blasters.
My quads are still telling my how much they LOVED the lunges…
Nice score man.
WU
Push press to 85 x 3
WOD
“Complex Stations”
2 rounds of:
3 min of Curtis P’s (50#)
3 min of Body Blasters (scaled to jumping chinup and sit-ups)
= 11/14/9/11
& mobility! TIL… I’m not very flexible. Haha!
Strength Push Press x 5
40-45-50 (stopped at 50 because my shoulder does not feel very good)
WOD @ 50#
40 reps
Never done this one befor, it ws a toughy!
oops
And Mobilty!
Great job on the newsletter Mario !!
Mobility
WU x 2
Strength : Shoulder Press
5 x 35-40-45-50-52 (YES !!! After 3 rotations, I was finally able to lift more than 50lbs haha)
WOD ‘Complex Stations”
2 rounds of
- 3 minutes Curtis P’s
- 3 minutes Body Blasters
Score : 49 (Curtis P’s – 16 and 9 and Body Blasters 12 and 12)
Man this workout was something haha ! I really had to focus to make it through
Great job everybody !!! 
Oups !! I did my Curtis P’s with 45lbs and instead of toes to bar in the Body Blasters, I did V-Snap…
Mobility
WU x 2
Strength: Back squats x 5
135, 165, 185, 205, 225
WOD “Complex Stations” RX
2 rounds of:
3 min of Curtis P’s (95#)
3 min of Body Blasters
score total reps: 48 reps(14 reps PR from nov/9/11)
great PR Gilles!
Congrats on your PR, Gilles! That’s awesome!!
wu x 2
strength: push jerk x 5
125,135,145,155,165 (10# pr)
WOD rx’d
score: 58 reps
Great job on the push jerk tonight Jack, you made that PR look easy.
Congrats on your Push Jerkn PR! Awesome!
Atta boy Jack!
wux2
OHSx5
80-90-105-115-130 (2) 5# PR for reps
WOD Rx:
“Complex Stations”
2 rounds
3min of Curtis P’s (95#)
3min of Body Blasters (7’)
Total: 41
10# PR – got 43 reps last year @ 85#
Well done as Rx, Frankie!
Another GREAT Newsletter. I loved the article about your Cert experience, Mario and I really enjoyed reading about your Crossfit journey thus far, Darsey. You both work very hard, and there is no arguing with the results!
Mobility
WU x 2
skipped strength (practice T2B)
WOD ‘Complex Stations”
2 rounds of
- 3 minutes Curtis P’s (65 lbs)
- 3 minutes Body Blasters (scale Jumping pull ups 6’11 st rd and then 6’6 second rd)
Score : 33
I was a lil bit nervious for this one because my legs are sore but I am SO happy with my score 1st time doing T2B in a WOD, I still remember like it was yesterday when I spent 17 minutes on the games trying to get at least one and it did not happen so quite excited today.
Good Job everyone and Christine congrats!! you deserve it
and mobility class!!
Great newsletter Mario and Darsey!!
Great job Elba, it feels great when you reach a goal:)
Congrats on your T2B progress, Elba! That’s fantastic!
Mobility class (lower back – probably saved my back tonight thanks Jo)
Mob
WU x 2
OHS X 5 45-65-75-95-105 x 4 105 x 5 (PR)
WOD @ 85# (46-47 I think – maybe a little more , dunno) used 20# than last time
Happy to help
Good job!
Great PR Eric, still amazed at the depth on your OHS.
Thanks guys!
Wux2
Shoulder press
95×5 100×5 105×5 110×5 115×5
WOD Rxd
58
Rob B. glad I could be your first it seemed like you have done it before. Great job coaching!! Hands down best WOD music playlist ever. Made me FRIGGEN GIVER!!!!
Awesome newsletter Darsey and Mario!!
Mobility Class
(worked on hips and hamstrings)
WU x 2 (first time doing pullups in almost 3 weeks)
Strength: Shoulder press (x5)
45-55-65-75-85 *kept it light because of shoulder
WOD as Rx
2 rounds
3 min Curtis Ps @ 65#
3 min Body Blasters
Score = 43 (13 + 9 then 12 + 9)
PR of 7 reps over Nov 9, 2011
Lots of energy AND people in 5:45 class! Great job organizing everyone, Kevin
Nice PR.. and agree with the great organizing Kevin..
nice reps on Curtis Ps and Rx!
Mobility
WUx1 (strict pullups with medium blue band and toes through rings)
Strength:
OHS: 45×5; 45×5; 50×5; 50×5; 55×5 (trying to get my back feeling better)
WOD: Complex Stations
2 cycles of:
3 minutes of Curtis P’s @55-did power cleans only due to back
3 minutes of body blasters
Total=36
congrats on the pull up chica!!
WHAT? No mention of your PULL UP??? That band-less pull up of yours made my night! You should be proud. You have worked VERY hard for this!
You’re modesty makes me sick.
CHRISTINE GOT A FRICKIN’ NO-BAND PULL-UP!!! SHE WORKED HER ASS OFF AND BOOM!!!!! SHE PULLED IT OFF…errrr…UP!
Nice job chicky!
Oops forgot to mention..body blasters on the 6’11 bar….
And I did pullups with NO BAND!! LOL I feel the need to have a drink to celebrate however….;)
Mobility class was awesome once again, thanks JO
WU x 2
Strength: practice Curtis P to ensure I could do them with wonky knee, Yay cause i could
45-65-65-75-85-95
WOD as Rx
2 rounds
3 min Curtis P
3 min Body Blasters
Score = 57 (10-20-6-21) second set of curtis P was not friendly to me at all! lol..
exact same number as last time but used 95 instead of 75 so 20# Pr? yay.. pretty happy with this.
Great job Jeff!
wow!
WOOHOOO! Great score as Rx! I don’t know how you did all those Body blasters! I could have done Curtis Ps all day long….but those BB’s were a nightmare!
Mobility
WU x 2
Strength: Push Press
5x 105-115-125-135-140
WOD “Complex Stations”
2 rounds of:
3 min of Curtis P’s #85
3 min of Body Blasters (scale 7’ bar)
total: 43 Same result as last time.
Marcel…I wish working out with you. You should join your wifey and come in the morning.
oops…miss
Miss you too Gillyon, but not enough to get up at that ungodly time. Come on Saturdays…:)
Mobility
WUx2
Strength: Push Press 5×25-30-35-40 then ran out of time
WOD: Complex Stations
2 rounds of:
3 min of Curtis P’s #25
3 min of Body Blasters (Pull ups (jumping, standing on 2 plates; sit ups)
My hat is off to the people who can do lunges. Mine were pretty ugly… :-S
TOTAL: 21
Lunges are something you can work into your warm-up (without weights) to get used to the movement. They take a little practice. Pull me (or one of the other coaches) aside, and we can give you some help
Thanks, Lora, I definitely will take you up on that! Definitely an area where I want to improve!
Mobility
WUx1
Front Squat 3s
185-185-185-185-185
WOD “Complex Stations”
2 Rounds of
3 mins of Curtis P’s #95
3 mins of Body Blasters
Total: 37
Nice work Lance!
WUx2
Strength- Deadlift x5
185-205-225-245
WOD as Rx
2 rounds
3 min Curtis P
3 min Body Blasters
Score = 52 (13-15-11-13)
Great job 6:45 crew!
Again great newsletter.
Darsey and Mario way to go!!!
I knew you were going to do well on this one! Great score Gabe!
Great job man!
mobility
WU
push jerk 5rm
65-70-70-70 (started with too much weight so stuck with 70#… forgot I have only recently gotten back to those!!) thanks Joanna for the tips.
WOD with 55#
10,16,10,15
total: 51
loved the body blasters… very appropriate name…used the second lowest bar
Awesome score, Natacha! Not sure I share your love of body blasters, but fun WOD just the same
Mobility
WUx2
Strength: Push Press 5×35-55-65-70-75
WOD: Complex Stations
2 rounds of:
3 min of Curtis P’s #55
3 min of Body Blasters (Pull ups (jumping, standing on 1 plates; sit ups)
TOTAL: 33 (7,9,7,10)
WU X 2
Strength – Shoulder Press X 5
135-145-150-155-160(3)
*Starting to arch back at 160
WOD – Complex Stations
2 Rounds
3 min Curtis P’s @ 95#
3 min Bodyblasters scaled to burpee/jumping pullup/sit up
Score – 39 reps
WOD w/ 55#
Total: 48 reps.
First time doing the body blasters, I liked them.
MOB
WU x 2 (5skinny band pullups)
Strength – shoulder press 5′s
55-60-65-70 (x4) 70 (x4)
“Complex Stations”
2 rounds of:
3 min of Curtis P’s 65# (Not a fan)
3 min of Body Blasters (sub’d burpess+jumping pullups+vsnaps)
Score: 34
Should have done toes-2-bar considering there were only 10 in the first round and 9 in the second round. Oh well, next time.
Shoulder press disappointing – I’ve done 5″s at 80 before but my arm/shoulder was aching so that was it for today.
Just had time to read the newsletter…Mario u just convinced me to do my Level 1 cert!!! Now to convince Terry to do it too!! LOL oh and find babysitter’s!!! Anyone?!?! And Darsey…I can still remember u and Blake when u first joined cause I had just joined the month before! I cannot express the amazing change u both have gone through in the past year!! It is friggin amazing!!!!!!! I tell people all the time about u two!! Awesome!!!!
Wod RX – 41