Update for next week…check comments

2
Oct

Update for next week…check comments

Reminder that the gym is closed tomorrow as we’re headed to CrossFit Kinetics grand opening. If you want to carpool down, leave a message in the comments. Also, there will be a workout Sunday evening at 7pm. A few people have already confirmed their attendance. Respond in the comments if you’re interested.

***There are some added classes and some time changes for next week. Please check the comments for the new times. If you have any questions, let me know.

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Also, today is CrossFit Moncton’s 1 year anniversary at the Rideout St. location! YAY!!

MC on the push press

MC on the push press

35 Responses

  1. Kevin

    With Pierre and I both gone next week, the gym schedule will be a little different. Sorry for the inconvenience. Dave and MC have agreed to take over some of the classes. The workouts on Wed-Sat will be bodyweight WODs.

    Sunday 7pm – Kevin

    Monday 6am – Kevin
    4:15 – Kevin
    5:30 – Kevin
    6:30 – Pierre

    Tuesday 6am – Kevin
    4:15 – Kevin
    5:30 – Pierre
    6:30 – MC

    Wednesday 6am – MC
    4:15 – MC
    5:30 – MC
    6:30 – Dave

    Thursday 5:15 – Dave
    6:00 – Dave

    Friday 5:15 – Dave
    6:00 – Dave

    Saturday To be announced

  2. Hilary

    Happy Anniversary!
    CFWUx3
    Strength 1-1-1-1-1
    Back Squat 45-65-75-85-100PR
    “Helen”
    3 rounds of
    400m run
    21 KBS
    12 pullups(red) Time:11:23

    1. Hilary

      Avril , it was great to meet you. Heather, best of luck on your cert. You will be amazing as usual and enjoy your vacation. 6am will not be the same without you:(

  3. Heather (Mum)

    Congratulations on an amazing first year!

    CFWU X 3
    Strength: 1-1-1-1-1
    Overhead Squat 20-25-30-35-40 PR

    WOD “Helen”
    3 rounds of:
    400 m run
    21 KFS (25 lb)
    12 Pullups

    Time: 15:54

    Welcome Avril. You did great. Hilary, you rock.

  4. Brandon CFK

    Happy Anniversary!

    We are all looking forward to you guys coming down for the opening. Make sure P-Money does his hair.

  5. Tracey

    There is a spot open for 5:30 class today as I had to change my time to 6:30. The spot for 5:30 does not show because I couldn’t cancel it, but it is available if someone wants it.

  6. Rob

    Congrats on the 1st year and wishin’ ya many more Kevin!! 🙂

    Hate to do it, but I need to bail on my 530 class today… So there’s another opening up for grabs!!

  7. Andy

    CFWU x3
    Strength 1-1-1-1-1
    Overhead Squats
    45-45-45-65-95(f) these are tough- need good balance. Will use bumper plates next time coach 😉

    `Helen“
    3 rds of:
    400m run
    21 KBS (40lb, 1 pood, 1 pood)
    12 P/U (sub ring rows)
    —————–
    13:12 PR by 1:25 vs May 11

    well, PR with an asterix bc of that flippin 40lb start on the KBS-argh!! Still happy as there havent been a tonne of WODs for me between May 11 and today (27 to be exact)…

  8. Pierre

    Front Squat —> 1-1-1-1-1
    135-185-205-215-230 (PR….that was a REALLY slow squat)

    Helen —> 3 rounds for time of:
    400m run
    21 kbs (1.5 pood)
    12 pullups

    TIme: 8:53 (PR by 24 seconds…old time in May 2009)

    You are my bitch now Dave!! Thanks for writing that down, that helped me push harder! 🙂

  9. Pierre

    Honestly Dave, you made me REALLY nervous before the WOD after I saw your time. I knew I had to push really hard to beat you!! Great job man!

  10. Jane

    CFWU x 3

    Strength – Deadlift – 1-1-1-1-1 / 95-105-115-125-140(failed)-140(PR)

    WOD: “Helen”

    3 rounds for time of:
    400 m run
    25# KBS
    12 Pullups (Green band)

    Time: 12:50

  11. Pierre

    Warm up x2
    Strength: Snatch practice
    Burgener warmup, 3xbroomstick, 3x15lbs, 3x45lbs, 3x55lbs, 3x65lbs…could have been heavier but wanted to practice the technique.

    WOD: ”Helen”
    3 rounds of:
    -400m run
    -21 kbs 1pood
    -12 pulls ups
    Time: 12:19 min….PR by 4:30 min since May11th. YYYAAAAAYYYY!!! REALLY happy of my time….I used to hate her!!

    Good work everyone!!!

  12. Jeff

    WUx3

    Strength: Shoulder Press
    1-1-1-1-1
    55-75-85-95-110(PR)
    Really happy about my progress! My previous PR was 80# just 13 sessions ago. In fundamentals I maxed out at 65#.

    Helen:
    3 rounds for time of…
    400m run
    21 kbs (35#)
    12 pullups (green)

    Time: 13:19

  13. Kevin

    I did Helen before the evening crew got there. Tim and Jamie got to see the aftermath! It wasn’t pretty.

    As rx’d – 8:16 (PR!)

    Lots of PR’s tonight for people! Great progress!

  14. Tracey

    CFWU x3

    Strength: 1-1-1-1-1
    Push Jerk: 35-45-55-65-70

    WOD; “Helen”
    3 rounds for time of
    400m run
    21 KBS (25)
    12 Pull Ups (green)

    Time: 11:44

    Great accomplishment Jeff!

  15. gillyon

    CW x 3
    Deadlift: 1-1-1-1-1/135-155-165-175-185PR

    WOD: Helen
    3 rounds for time of:
    500m row (yuck)
    21 KBS (35 or 36lbs)
    12 pullups
    Time: 14:57

    Thanks for the encouragement on that last set of pullups everyone! 🙂

  16. Shane

    CW X 3, red band for the first time
    Shoulder press
    1-1-1-1-1/ 55-85-95-105-110PR, thought i was 10 pounds heavier on all of them till Kevin told me i was using a 35lb bar.
    WOD: Helen
    3 rounds
    400m run
    21 KBS 35 lbs.
    12 pullups (blue band)
    11:48, pissed when i got done cause stokesie beat me by 21 seconds

  17. Tim

    CFWU X3

    Overhead Squat: 1-1-1-1-1/ 65-85-95-115-125(PR)

    WOD: Helen
    3 Rounds
    400m run
    21 KBS (55LBS)
    12 Pullups
    14:09, 2 mins 22secs faster than when I did it July 23rd

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