CrossFit Moncton

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!

Every November, men grow mustaches and collect money to help fight the disease and this year women want to help! Miss Movember will be Atlantic Canada’s first all-women’s running event, where women will choose to run either 5 km or 10 km along Riverview’s waterfront to lend their support to the ongoing fight against prostate cancer. It will be held Saturday November 26th at 10:00am. with all proceeds going to Movember Canada. There are already four ladies from the gym that registered. If interested, please follow this link – Miss Movember.

Rob Brydges has agreed to do 1 burpee for every $2 raised by CF Moncton members. He’ll do the burpees on December 5th. To donate, please visit his link – Rob’s Moustache.

On November 27th at 12pm, Tony and Jodi Bainbridge, will be visiting the gym to discuss ‘strength’. They recently competed in PEI for the Easterns where Tony deadlifted 650# and Jodi pulled 347#. Needless to say, they know their shit.

The Swim Wod was such a good time and we can’t wait to do it again. December 2nd at 8:30PM is the next date. Bring in your $5 to hold your spot.

We have a Christmas social coming up on December 10th. And because of that, the No Bread Challenge will end on the 9th (instead of the 12th). Please sign up on the whiteboard if you and significant other plan on attending.

Tough swimmers!

November Newsletter featuring Johnny G!

12-9-6 reps
Overhead Squats (155/105#)
Power Cleans (same weight)

Compare to Nov.15/10

There were a lot of folks that complained about this workout last time. They wanted two bars because their OHSs were quite a bit lower. Those same people now have much higher OHSs because they’ve been working their weaknesses. Don’t be angry. Get on a lacrosse ball and foam roller.

Also, please read the old post on “What weight should I use“

Big class on Saturday

Can you run a marathon using only CrossFit training? Yes you can. Can you do it in a fast time? Absolutely not!

I ran my first (and only) marathon yesterday with a time of 4:34.39. My goal was under 4h, but my body wouldn’t allow it. I passed the 1/2 at 1:56ish. At that point, my goal switched to just finishing the 42+ kilometers. (also note that in the 2 months leading up to the event, I ran a total of 6.6km)

Some of the pain included numb feet, cramps in hamstrings, calves and hips. Sore knees. And now I’m limping around like a zombie, including the moaning.

Some things I learned on my journey:

1. It doesn’t matter what anyone looks like or how old they are – someone is going to be faster than you. It just chewed into my ego a bit when a 70 year old man passed me like I was standing still. He told me this was his 217th marathon. Absolutely insane!

2. The running community has more similarities to CrossFitters than differences. They are addicted to running (almost more) than we are to CrossFit. And they try to suck others into it too. I don’t understand why people would WANT to run a marathon. They don’t understand why anyone would want to do CrossFit (cause it’s crazy). But you know the really awesome part? Their support. I was blown away by it! There were so many volunteers out on the course, either clapping, cheering, whistling or ringing bells. The motivating words “Keep going! You’re doing great” flooded the trail. And the craziest thing… a guy I went to high school with ran the 1/2 marathon, drove around with his wife Lindsay, found me, and ran by my side for 10km!!! I have no words to describe that. It was a gift that I cannot repay. That act of kindness is something that will stick with me for a very long time. Jeff LeBlanc – THANK YOU!

3. CrossFit may prepare you for the unknown, but a marathon is not one of them. It did, however, give me the mental strength to continue. I had many conversations with myself during the run. A voice in my head pleaded with me to turn around at the 1/2 way point. But I continued. After the 25km mark, all I wanted to do was walk because the pain was so bad. But I continued. I even considered calling someone to pick me up when my legs cramped up. But I continued. And I owe that to CrossFit.

We had a great turnout of members running in the Legs for Literacy. Congrats to all of you who stepped out of your comfort zone. And I speak for the runners when I say thank you to all who came out to cheer and support our CrossFit family. It definitely helped!

**For those that don’t know, I challenged Jason F. from CrossFit Fredericton to the marathon. Without hesitation, he signed up, and also did nothing to train for it other than CF. He finished only 37 seconds behind me, which is a huge accomplishment! Congrats Jason! Can’t wait to see what the next challenge with be.

WOD – 5 rounds of:
35 Double Unders
200m Run

Needed a crutch to stay standing

Check out Heidi in this month’s newsletter. Also, a great article on the clean that may help you for today’s workout.

“Double-Double”
AMRAP in 7 min
30 Double Unders
2 Squat Cleans (135/95#)
2 Jerks (135/95#)
Rest 3 minutes
Repeat

Kids do the darnedest things