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1-506-962-0710

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

Strength Day

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  • Strength Day...

Push Press x5
65-70-75-75-75%

Clean Pulls x3
70-75-80-85-90%

500m Row

Compare to March 7/14

IMG_1655

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49 Responses to “Strength Day”

  1. Push Press x5
    65-70-75-75-75%
    55-60-65-65-65
    Yeille Kelly!!!

    Clean Pulls x3
    70-75-80-85-90%
    85-90-95-100-110

    500m Row
    156.7
    10 second PR from not sure when but that’s what was on the PR board lol. I believe it was from the Alcock Gym.

  2. 50 no show burpees

    Push Press x5
    65-70-75-75-75%
    65-75-85-85-85

    Clean Pulls x3
    100-105-115-120-125

    500m Row 1.59.1

    YAY! First time getting under 2 min!! Great job this morning everyone!

  3. Mobility
    WU x 1
    Group WU

    Push Press x 5 – nice sharing the bar with you Val!
    55, 60, 65, 65, 65

    Clean Pulls x 3
    95, 105, 115, 125, 135

    500 m Row
    1:57.6

    Great job 6 am’ers! Thanks Patrick :)

  4. Lab
    OHS x1
    115-135-155-185-210 (PR!)

    Push Press x5
    125-135-145-145-145

    Clean Pulls x3
    185-200-215-225-240

    Thanks for the cookies Lisa!

  5. Wux1

    Lab:
    OHS x5 3 sec hold at bottom
    95-100-105-110-115

    5 reps of:
    Chinups
    Pullups
    20-35-20-bodyweight

    Class:
    Strength: Push Press
    120-125-135-135-135-135

    Clean Pulls
    155-165-175-185-200

    500m Row

    1:28.1 WooHoo PR and in the trophy case. Legs were wobbly after that one.

  6. No sitter for tonight so I did some at home.

    Mobility
    WU(no pull ups)

    Push press x5
    60-65-70-70-70

    Clean pulls x3
    65-70-75-80-85

  7. Mobility
    WUx1

    Group Barbell WU

    Push Press x5
    65%-70%-75%-75%-75%
    65#-70#-75#-75#-75#

    Clean Pulls x3
    70%-75%-80%-85%90%
    85#-90#-95#-100#-110#

    500m Row = 1:56.5 (PR of 20sec) Very happy with that!

    Thanks Kevin!

  8. Mobility
    WU x 1
    Group WU

    Push Press x 5
    55, 60, 65, 65, 65

    Clean Pulls x 3
    80, 85, 90, 95, 100

    500 m Row
    time: 2:02.5

  9. Mobility
    WUx1

    Group Barbell WU

    Push Press x5
    65%-70%-75%-75%-75%
    120#-130#-140#-140#-140#

    Clean Pulls x3
    70%-75%-80%-85%90%
    135#-145#-150#-160#-170#

    500m Row = 1:42:8 (0:0:8 slower than my PR)

  10. Mobility
    WUx1

    Group WU

    Push Press x5
    65%-70%-75%-75%-75%
    110-120-125-125-125

    Clean Pulls x3
    70%-75%-80%-85%90%
    145-155-165-175-185

    500m Row = 1:33.3
    PR of 2.1 sec from February 27 2013

  11. I won’t be making it in to the 4:15 class today.

  12. So sorry about the no show…. Will have burpees to do

  13. Mobility
    WU x 1

    Push Press 5 reps
    65%-70%-75%-75%-75%
    65-70-75-75-75

    Clean Pulls
    70-75-80-85-90%
    Based off my theoretical 1rm I did
    80-85-90-95 – told Kevin we were getting bar too high, so he said to put 115 on, still too high, will have to go heavier next time. On a plus the bar was high enough to power clean it and did which was 20# more than I had done before.

    500m Row
    152.1 (so close, but my previous time was 2:04.9, so I will take it!!!!)

  14. M+WU

    Push press – 5 reps
    65%= 30lb, 70%= 30lb, (realized I did my weights wrong so did a bonus set at 35lb), 75%= 40lb, 75%, 75%

    Clean Pulls – 3 reps
    70%= 25lb, 75%= 30lb, 80%= 30lb, 85%= 35lb, 90%= 40lb

    500m row
    Time: 2:14

  15. WU × 1
    Group WU

    Strength:
    Push press -5’s

    65-70-75-75-75%
    40, 45, 50, 50, 50

    Fun to share the bar with Rachel and Ericka!

    Clean pulls – 3’s
    70-75-80-85-90%
    55, 60, 65, 70, 75

    500m row
    2:08 (last time was 2:26, so a nice PR)

    Thanks for the coaching Patrick!

  16. Mobility
    WU-ish
    Group WU

    Push Press x 5
    65-70-75-75-75

    Clean Pulls
    80-85-90-95-115 (was getting too high on others) Tried to power clean it but hands not getting around fast enough

    500m row 1:52.0
    PR of 6.4 seconds

  17. – mob
    – WUx1
    – Group WU

    Push press x5
    85-90-95-95-95

    Clean pull x3
    100-110-115-125-130

    500m row: 1:32.8 … PR over 1:36ish but still a bit disappointed, I was on track for sub 1:30 until the last 80m or so when my muscles forgot how pulling is supposed to work… By the end of the summer I’ll get it 😀

  18. mob wux1
    group wu
    push press 5 rep
    110-120-125-125-125
    clean pull x 3rep
    115-135-135-155-155
    500 m row : 1:44.2

  19. Oly Class
    Mob + Wup
    Group Bergener Wup
    Pause OHS with 3 sec holds
    60% – 60% – 70% – 70% – 70%
    50lbs – 50lbs – 60lbs – 60lbs – 60lbs

    Clean + Split Jerk (1 C and 2 SJ)
    50% – 55% – 60% – 65% – 70%
    40lbs – 45lbs – 50lbs – 55lbs – 60lbs

    Notes = Still need to work on lengthening the stride (thank you Amanada for the tip about thinking about touching your front foot), keeping the back heel up, squeezing shoulder blades together (thank you Rob), and flaring kness out slightly (thank you Lance)

    Cashout: 500m row
    time = 2.07.7

  20. Push press 5’s
    75-85-90-90-90

    Clean pulls
    95-105-110-115-120

    500m row
    1:49.4 (0.5 sec pr

  21. Oly Class

    Mobility
    WU X 1
    Group Burgener WU

    Pause OHS with 3 sec holds
    60–60–70–70–70%

    75-75-85-85-85#

    Clean + Jerk (1+2)
    50–55–60–65–70%

    120-135-145-155-170

    Huge class tonight!!

    Great job tonight Keith!! Was fun sharing the bar tonight.

  22. Oly class

    500m row
    1:27:5

    Almost came off my seat. Nice try Keith but you did come off your seat. Maybe next time.

  23. 1.3km run
    WU and lacross ball calf and hammies

    3 sec pause OHS
    60%-60-70-70-70
    40#-40-45-45-45

    Clean and jerk. (1+2)
    50%-55-60-65-70
    55#-60-65-70-75

    500m row 1:56
    Old time was 2:52!!!!!
    That’s a PR 😀

  24. – mob
    – WUx1
    – Group WU

    Push press x5
    45-50-55-55-55

    Clean pull x3
    45-65-75-85-95

    500m row
    1:58 – not a PR as I got 150.3 a few weeks back. I fell off my seat…grrrrr.

  25. (12:00)

    Mob + WUx1 + Barbell WU

    Push Press x5 (65-70-75-75-75%)
    155-165-175-175-175#

    Clean Pull x3 (70-75-80-85-90%)
    *used lower % to work technique
    155-160-165-185-190

    Row 500m = 1:32.5 (almost PR)

    ——————-
    (6:30)

    Mob + WUx1

    EMOTM 20 mins – Ring Dips
    20 x 4 reps

    EMOTM 10 mins – Wall Balls 25#/10′ + 20# vest
    10 x 7 reps

    Split Jerk 5×3 @ 135# (technique work)

  26. 3 sec pause OHS
    70#-70-80-80-80

    C&J (1+2)
    80#-85-95-105-115-115

    I’m going to miss OLY so much

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