The February Newsletter, featuring Amanda Arseneau.
Also, get your ass registered for the Games! http://games.crossfit.com/ And don’t forget to add yourself to the CrossFit Moncton team. If we have the most registered in Canada East, we all win free tickets to the CrossFit Regionals!
Enjoy Superbowl Sunday!
That is all.
Due to weather conditions, classes are cancelled this afternoon/evening.
At home WOD:
AMRAP in 8 min
5 Burpees
5 Pushups
Stand up fully before going into the next round of burpees.
Due to broken heaters and scaffolding being set up to repair them, the morning classes will be canceled.
To accommodate for this inconvenience, the afternoon and evening classes will be open. There will no set times, so just show up anytime between 4:15 and 7:30 for the great posted workout.
Again, sorry for the inconvenience.
Jane, Liam and I are starring in a play this Friday and Saturday. If you want to be entertained, get your tickets at one of the locations on the poster. Would love to see your beautiful faces in the crowd!
We’ll be on the radio this morning as well – CBC (106.1) at 6:50am and C103 at 8:30ish.
Radio Clip from CBC this morning - http://www.cbc.ca/informationmorningmoncton/2012/01/16/funny-sad/
Skill of the Week – Kipping Toes to Bar
WOD – 100 Inverted Burpees
Compare to March 29/11
On the evening of January 18th, at 7:30pm, we will be hosting a nutrition seminar with Rebecca Bilodeau, the Holistic Dietitian. She is a faculty member at the Canadian School of Natural Nutrition and a member of the Dietitians of Canada and the New Brunswick Association of Dietitians.
Her presentation will last one hour with time for some questions at the end.
Cost to attend this presentation is $10. Please pay one of the trainers and they will put your name on the list.
As a follow-up, there will also be a body composition test available on Saturday, January 21. It will tell you your fat percentage, lean weight, water weight, and hip to waist ratio. They are all better benchmarks than weight alone. This service is $25, which can be claimed on most health plans. Again, please pay a trainer and they will give you some special instructions and allow you to sign-up for a 30min spot during the day.
Check out this month’s newsletter featuring Rob Walker and a great article on foam rolling.
Don’t know what a Floor Wiper is? Check out the new Exercise Demo page located under the More link.
Skill of the Week – Kipping Pullups
AMRAP in 12min of:
10 Floor Wipers
15 Double Unders
20 Squats
Compare to July 8/11
Going up
If you haven’t already noticed, the site has been cleaned up a bit. There are also a couple added pages – Is CrossFit for you?, Abbreviations and Exercise Demos. The Registration link is on it’s own page now. We also moved the resource links from the side bar to a new page.
I’m very proud of the Exercise Demo page and hope it will help you if you see a movement you are not familiar with. They are not meant to be instructional, but merely a chance to see what the movement looks like.
And we are back to regularly scheduled programming tomorrow.
Jane gets ready for the New Year
The No Bread Challenge started with 37 people and 31 people seeing it through to the very end. Big congrats to all those that participated. For 7 weeks, you developed new habits that I hope you stick with. You have all won in my books!
There are a few people that stand out though. The judges couldn’t pick just one winner, so we have a 4-way tie. Coincidentally, they are two couples.
Eric and Maria went the whole challenge without cheating once (which is a first for any food challenge put on by CFM). Maria tried many different recipes to add variety to her family’s meals. And Eric documented his meals on Facebook, striking up conversations with others.
Elba and Trent have shown strict adherence to the diet as well. They’ve seen tremendous improvements, not only physically, but performance based as well. Trent came in 2nd at the Santa Shuffle 5K race. And Elba shared her experience with her mother in Mexico, who also adopted the diet and has seen tremendous improvements!
So for all the reasons listed above, and more, Eric, Maria, Elba and Trent – Congratulations for winning the No-Bread Challenge!
Prizes include a food dehydrator, a $50 gift certificate to Stephen Taylor’s Farm (Moncton Market), a CFM bag and body composition test from The Holistic Dietician (valued at $25).
WOD
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to May 4/09
Trent - one of the No-Bread Winners
There’s less than a week before the annual CrossFit Moncton Christmas Party. Make sure you get your name on the board at the gym.
We will be having a Yankee Swap again this year for anyone that would like to participate. Please keep gifts in the $10-15 range.
Kitchen dance party!
No-Bread Challengers – your food logs are due tomorrow. We should have them back to you by the next day. If you’d like to go over the logs in depth, let me know and we can plan a sit-down to discuss the journals.
Starting tomorrow, we will also be posting a ‘Skill of the Week‘. We hear people say “Oh, I should really work on this” or “Man, I wish I was better at that”. Well, now on days when you finish your warm-up early, or have extra time at the end of the class, you have something to focus on. We are hoping you use this opportunity to focus on some weaknesses and turn them into strengths. If you have any questions, please ask a coach.
We’re also continuing with assigning the racks for the strength portion of the class. It’s worked great for the past couple of weeks. As a reminder, before you begin your warm-up, please let the coach know what lift you are doing and your expected max weight. You will be assigned a rack number and may work with others during your strength routine. If you happen to finish your warm-up early, please use that time to work on the skill of the week (or mobility). This will help the strength component run more efficiently if everyone starts at the same time.
Check out our Trophy Case! It highlights some outstanding achievements by some of our members. If you’re name should be on one of the lists, shoot me an email.
Future events:
November 26 – Miss Movember 5k or 10k Run/Walk
November 27 – Strength Q&A with the Bainbridges (CF Fredericton) – 12pm
December 2 - Swimming WOD at Riverview Aquatic Center – 8:30-9:30pm (5 spots left)
December 9 – No Bread Challenge ends
December 10 – Christmas Social
Need a tire changed? Call a CrossFitter!
