In no particular order…
We have a new link on the site that was just updated yesterday – Nutrition. Tried to keep it basic, but helpful. Let me know what you think.
Our CrossFit Kids pilot program will be running on Wednesday’s at 5:15pm starting May 16th. That means the schedule for the evening classes will move ahead by 15 minutes (just like Mondays). See ZenPlanner for the updated schedule. Eight kids have been selected and will be our guinea pigs for 4 weeks. After that, we will open up the program to others.
At the gym on May 12 @ 8pm, we’re going to be hosting a Poker Night. All levels of experience are welcome, as it will be a fundraiser for our Dragon Boat team. We’ll have some snacks and munchies, just BYOB.
The actual Dragon Boat Race is on May 26th. We still need 8 more people to complete our team. Register here if you’re available. If you’re on the team, we have a practice scheduled at 7pm on May 23rd.
On June 3rd, there’s a fundraiser race for Kendric Campbell. There is 2km walk/run and a 5km walk/run. You can register here for the event.
And finally, the Atlantic Hopper Event is fast approaching. The date is July 28th, so mark it on your calendar. It’s an event you don’t want to miss! Registration will be open in June.
The setup at last year’s Hopper
Check out the awesome article on Mat Youden in the May Newsletter!
Change for Change is today - Bring $5 to switch up your workout.
“The Other Two Minute Drill”
2 minutes at each station
Wall Balls
Burpees
Weighted Lunges (45/25#)
Ring Dips
Skill of the Week – L-pullups
Practicing headstands at the Gymnastics Seminar
It gives me great pleasure to introduce a new feature on the website – The Stretching Section. On it, you will find helpful thumbnails of specific stretches, categorized by body part. To get to it, click More and then Stretch on the upper tab.
Have tight hips? Check out one of the seven different stretches that are useful in opening up that area. There are many other stretches for your entire body.
Hope this helps some of you in becoming flexible CrossFit Ninjas!
The Figure 4, one of the hip stretches
Check out Ron’s inspirational story in this month’s newsletter!
Skill of the week – YOUR weakness
Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
MC switching her weights during Games WOD 12.2
Saturday, March 3rd, from 10am-11:30am, a representative from Aerobics First will be coming with a carload of Inov-8 shoes. If they have your size, you can buy them on site. If not, they’ll order them for you right away. They accept cash, debit and credit card.
Also, tomorrow is Change for Change. Bring $5 if you’d like to switch up your workout to one you missed this month or would like to repeat.
“Diddy Kong”
3 rounds
1 Muscle-up
2 Front Squats (185/135#)
3 HSPU
4 Power Cleans (185/135#)
Bender has a long way to travel
The first workout for the Games will be released on Wednesday evening. Who’s pumped?!
Here’s how the next five weeks will run…
Every Saturday at 10am, we will be running heats of the posted workout. You will be judged for range of motion to ensure you’re completing the movements up to the standards that are set. Please register on ZenPlanner for Saturday no later than Thursday at 7:30pm. I need to make heat lists to ensure smooth transitions and adequate judging. If you do not register by Thursday, you may need to wait until the event is complete.
Scaling is an option for all workouts. You will simply record your results online as ‘scaled’. If that’s the case, your results will not count for our team score. But that’s cool! We want you to come out and push yourself!
If you are unable to make it Saturday, it may be possible to perform the workout on Thursday or Friday, but it depends on the availability of a judge. Please make your best effort to attend on Saturday, but if not, we can work something out.
In addition to our trainers, we will need additional volunteers for judging (for those that are scaling), photographs and some administration (collecting and tabulating judging sheets). Please email me today if you are able to help.
And as always, if you have any questions, let me know.
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
