Few things

13
Nov

Few things

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!

20 Responses

  1. • • • OPEN GYM / Today @ 10:00am! • • •

    John and I will be doing the Frankenchipper WOD. You’re welcome to join us or do your own thing. Please login to Zen Planner, click “All Calendars” and register if attending.

  2. Rob W.

    “JT”

    21-15-9 of:
    Handstand pushups(25#)
    Ring dips
    Pushups

    18:30

    old time was 20:22 Aug 19,2011 and I used a 45# as the guide. Quite happy with this.

  3. “Frankenchipper”

    500m Row (2:05)
    400m Run
    21 Kettlebell Swings (53#)
    12 Pullups (strict)
    50 Thrusters (45#)
    3 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
    30 Box Jumps
    21 Handstand Pushups (after first 5 reps I had to change to Pike pushups due to shoulder – did 2x for total of 32 pike pushups)
    30 Knees to Elbows (mostly strict)
    30 Double Unders

    Time: 20:02

    Despite my bad shoulder, I had to see what I could do with this WOD – It is a good one for sure. I will have to try again as Rxed (damn HSPUs) but for me the K2Es were the toughest. Great job to everyone there and thanks Jeff for opening it up! I was sad missing this one yesterday! Enjoy this beauty of a day.

    AND

    *****PARTY******
    This Saturday November 19th at my Place.
    For all you crazy Crossfitters whether I know you yet or not – this is for the CFM family and 🙂
    anytime after 8:00pm is fine – bring finger food if you like but more interested in you bringing yourself, swim trunks if you plan at some point to jump/step into the hot tub, singing voice if we decide to Sing Kareoke, pingPong paddle incase you want to battle Ron or Greg (Bender you are not in their league).
    REALLY hope for a huge turnout – last party we had 36-38 CFers – lets do it again!!!!!

  4. 500m Row
    400m Run
    21 Kettlebell Swings (35#)
    12 Pullups
    50 Thrusters (45#)
    3 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
    30 Box Jumps
    21 Handstand Pushups (Push Ups)
    30 Knees to Elbows
    30 Double Unders

    26:30

    Opps, did 30 KBS… ugh…

    Didn’t realize we could do pike instead of regular Push ups 🙁 Next time I’ll do those.
    Happy with my time but damn those thrusters really ate up alot of time for me this morning.

  5. Steph G

    wu x 2
    push press 10’s
    45-50-55-60-65

    Deck of death
    25 min cap= 60 reps left +joker; 11 cards. Manage to do all the burpees that’s what slowed my time. Last time I did this WOD was sept 2010 i had 13 cards left. PR of 2 cards, was expecting more :S

  6. Lora

    WU x 2
    (2nd round did ring dips and K2E on rings)

    WOD “Frankenchipper”
    500m Row (1:48.2)
    400m Run
    21 Kettlebell Swings (35#)
    12 Pullups
    50 Thrusters (45#)
    3 rounds of Cindy (5 pullups/10 pushups/15 squats)
    30 Box Jumps (20″)
    21 HSPU (sub pushups)
    30 Knees to Elbows (on rings)
    30 Double unders (sub 90 singles)

    Time = 24:32

    Felt totally destroyed and dizzy after this WOD. OMG! Not sure if it was because it was a morning WOD or just a tough workout, regardless of time of day.

    Happy I could do the run/box jumps/skipping today. Achilles starting to get better 🙂

  7. cheyenne

    Frankenchipper at home with modification

    WOD “Frankenchipper”

    900m Run (added on 500 meters for the row)
    21 Kettlebell Swings (25# plate)
    12 Pushups (no bar for pullups)
    50 Thrusters (45#)
    3 rounds of Cindy (15pushups/15 squats)
    No Box Jumps
    21 Pushups (pushups from knees)
    30 Situps
    30 Double unders (sub 90 singles)

    Time: 28:58 w/o box jumps

    1. Gabrielle

      Whoa Cheyenne!! You’re really a diehard aren’t you 😉 I want to do this one when I feel better, but I don’t know if I’d have the courage to do it at home alone… Good job girl 🙂

  8. Jeff S

    WU x 2

    WOD “Frankenchipper”
    500m Row
    400m Run
    21 Kettlebell Swings (35#)
    12 pullups ( beige band )
    50 Thrusters (45#)
    3 rounds of Cindy (5 pullups/10 pushups/15 squats) beige band
    30 Box Jumps (20″)
    21 HSPU (sub pushups)
    30 Knees to Elbows
    30 Double unders (sub 90 singles)
    Time 23:00

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