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info@crossfitmoncton.com

Monday & Friday 6am, 7am, 8:30am, 12pm, 3pm, 4pm, 5pm, 6pm, 7pm
Tuesday & Thursday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm (OLY class)
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm, 8pm
Saturday – 9am, 10am Sunday – 9am, 10am, 11am

359 Baig Blvd. Moncton, NB E1E1E1

Friday’s QOD

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What kind of CrossFit swag/gear did you get for Christmas?

12 rounds of:
30 sec Box Steps (75/55#)
30 sec Rest

Compare to Jan.12/12

Slick Rick!

Slick Rick!

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60 Responses to “Friday’s QOD”

  1. QOD : no swag but I did get a pretty awesome food processor!

  2. I think that’s an appropriate nick name for Rick. Now I want a cool nick name! (Please disregard any suggestions by Rob)

  3. I got another pair of awesome lifting socks. I’m pretty sure I’m addicted to them, I can’t get enough of them!

  4. Steeves’ house was full of CFT swag:

    Kingkong sports bag
    12 # medball
    lifting sox
    Voodoo band
    CFT hoodie
    tshirts x 3
    Speed rope
    New Cookbook “Make it Paleo”
    Tiger Tail Rolling Muscle Massager

    Guess that’s what happens when you have 4 crossfitters under one roof!! Thanks Santa :)

  5. The crossfit elves were extra good to me this year, but now I am feeling the pressure to get really good. I received lifting shoes and a pair of hot pink nanos. Eek!

    Ps. My quads are killing me from those 94 thrusters. Ouch!

  6. Mob
    2 min. skipping
    wu x 1

    strength Power Snatches
    65 x 5, 85 x 5, 95 x 5, 105 x 2, 115 x 2

    12 rounds of:
    30 sec Box Steps (75/55#)
    30 sec Rest
    135 Rx

  7. For this week only, we added another Sunday class at 12pm. Please reserve your spots on ZenPlanner.

  8. QOD: I got a 50# KB and a Tshirt that says (written upside down) “HSPU suck”.

  9. Nick names for Shawn Johnson options. – Mr. Johnson – Shawn John – long John – shawnDa.
    These are all just options. Get to know him. Then decide

    • Lol…. I don’t know who this anonymous person could possibly be.

      I think if we were to continue the rhyming theme… Something like… Shawn “the Braun” Johnson. It’s more crossfit appropriate

      Is it a faux pas to coin your own nickname?

  10. I just noticed these nick name posts.
    But I have to say “ShawDa” is a keeper
    Great job anonymous !!!

  11. Mob
    2 min skipping
    WU x 1

    Strength: Push Press x 5
    35-40-45-50-55

    WOD @ 35# and 18″ box
    Score: 89

  12. good to be back after 6 days off
    wux 1
    2 min skipping

    Strength – shoulder press x5
    95-105-120-135-150(1)

    WOD Rx
    12 Rounds
    30 secs Box Steps @ 75#
    30 secs Rest

    Total: 111 – PR of 5 reps

  13. Wod at 65
    128 reps

  14. wux 1
    2 min skipping

    Strength – push jerks x5
    50-55-60-65-70
    PR of 5. They felt heavy, yet somewhat easy. Think I’m getting the hang of it! Minue my ballerina landing… Thanks jo! lol

    WOD Rx
    12 Rounds
    30 secs Box Steps @ 45#
    30 secs Rest

    Total: 112

    New study methode. Do 2 days of WOD that are hard on the legs. Then I’ll be too sore to do anything else but sit on my ass and study!! Thanks Crossfit :D

  15. WOD @ 45#

    = 119 reps

    I used the same weight as last time to see if I could do better because my score was low, relatively speaking.. But I only got 3 more reps this time. lol I’m not sure why I’m not able to do better at this one, it would be more frustrating if I didn’t like the wod. Well I like any wod that gives me a mandatory rest ;)

    Fun 4:15 class!

  16. dead lift
    225 X several reps and sets, need to work on form, keep back straight

    WOD at 55lbs 78 reps

  17. WOD Rx
    12 Rounds
    30 secs Box Steps @ 35# on 18 ” box
    30 secs Rest

    Total: 106

    That was a fun one!

  18. WOD Rx
    12 Rounds
    30 secs Box Steps @ 75#
    30 secs Rest

    Reps:140

    No strength – foam roll Friday for CC even though it wasn’t written on the board ;)

    lots of mobility

    Liked this wod

  19. QOD: some great Crossfit T-shirts from Jeff. :-) Really wish Santa would have sent me a couple of new Achilles tendons and maybe a shoulder or two. Oh well….next year maybe???

  20. Mobility WUx1 2 mins skipping

    EMOTM Ring Dips x3 for 15 mins

    EMOTM Squat Cleans

    5 mins 3 reps #135
    5 mins 1 rep every 30 secs #165

    ran out of time so i only did 10 mins

    WOD @75

    Reps 137 RX

  21. Mobility (+ some extra calf stretching/mobility because of Achilles issues)
    30 sec or so of skipping (ouchy)
    WU x 1

    Strength: Deadlifts (x5)
    95(10)-185-225
    Didn’t get too far with strength tonight. Spent too much time talking.
    (Christine, its a bad idea for you and I to be in the same class…LOL!)

    WOD (somewhat modified)
    12 rounds
    30 sec box steps @55#
    30 sec rest (and swearing)
    (switched to push ups for last two rounds because Achilles was bothering me)
    Score = 135 (113 step ups, 22 pushups)

    Great work 5:45 crew!

  22. Mob
    2 mins of skipping… got a couple of DU but still getting stuck after 1… boooo!
    WU x 1

    Strength : Cleans
    5 x 65 – 70 – 75 – 80
    These felt more solid than the ones in last night’s WOD

    Cash-in : lower-back-hug-yourself foam roll

    WOD
    12 rounds
    30 secs Box Steps @ 55# on 12″ box
    30 secs rest

    Reps : 140

    I would have gotten a couple more but I kicked the box over in round 5… i’ll blame it on Kevin who was roaming around me with his camera ;-)

    QOD : A cool Crossfit t-shirt.

  23. QOD
    a couple pair of Crossfit shorts and tshirts from Lora (thanks sweety) ..now if I can just get my life in order enough to get to CFM to use the damn things! :)

  24. Mobility
    2 min skipping
    Forgot to do WU (Whoops!)

    Strength: Shoulder Press @ 5 x 25-30-35-40-45

    WOD:
    12 Rounds
    – 30 seconds box steps @ 45# on 12″ box
    – 30 sec rest

    Reps:100 exactly

    Jill warned me I would feel like I had “noodle legs” and she didn’t lie… :P

    But I LOVED being back in the gym, tonight!

    We need to do a QOD type thing, regarding resolutions or goals for the new year. :)

  25. Mobility

    2 min skipping

    WU x 1

    Shoulder Press x 3

    95-105-110-115-120

    WOD – Rx’d

    7-8-9-10-9-9-8-9-9-9-9-10 = 106

    No PR today we’ll call it post-holiday fatigue.

  26. Have time so posting.

    WOD Rx 139 reps.

    Legs were not the issue in this WOD. Lower back was.

    Good work Chris.

  27. WUx1
    Strength: Push Jerk x 5
    85-90-95-100-105

    WOD
    12 rounds (65 lbs)
    30 sec box step
    30 sec rest

    128

  28. 2 min skipping WUx1
    Strength: Cleans x 5
    55-75-75-75 for technique

    WOD
    12 rounds (65 lbs)
    30 sec box step
    30 sec rest

    111

  29. WOD @ 55#
    12-10-12-11-11-11-11-10-10-10-10-11 = 129
    R|PR from Jan/11 @ 118.

  30. WOD @ 55
    Total 91

    Had trouble getting first and second round going (4 reps and 6 reps) Next time I`ll do a few in warm up.

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