Newsletter Day!

1
Dec

Newsletter Day!

December Newsletter featuring Corinna Rodgers!

Only 6 spots left for the Swim WOD tomorrow night at 8:30.

Clothing order goes in tomorrow at 2:30pm.

3 rounds:
Double Unders (10=1 rep)
Push Press (95/65#)
Box Jumps (24/20″)

1 minute at each station

A ninja actually made it to the exit!

78 Responses

  1. Great Article on Heather! 🙂
    Loved your section Corinna!!! Thanks for sharing your story and its incredible to see how far you have come!!! You are definitely an inspiration!!! 🙂 🙂

    1. Steph G

      Love the Article Girls 🙂 It’s great to see that you care about your health and you want let an illness get in your way. You bought are very strong physically and mentally. 😉

  2. Gabrielle

    Very inspirational stories in the newsletter this month!! Thank you for sharing your stories Corinna and Heather 🙂 its so awesome to see how much CF has helped you both!
    Love you ladies!!! Have a great day everyone 🙂

  3. Hannah

    Corinna, your story makes me respect you even more! Wow! Go girl!

    Heather, you are amazing!

    (I am down 7 lbs now, 16 to go and who knows, maybe I will set a new goal then. So many strong to inspire me!)

  4. Sonia

    Corinna, you are an inspiration wow! You will get to any of your goals I’m sure because of your perseverence, it’s who you are. Love working out with you (and cheering/coaching), and I am back this weekend!

  5. krista

    Yay Corinna and Heather!!! you both have made amazing gains

    Kevin… can a current non-member come to the swim wod tomorrow if there any spaces left available after the members have spoken up? i’d love to try one!

  6. Ron

    Hi fellow CF’ers, that is my son Nick in the photo, he has been out of hockey for a week with a concussion and just when I thought everything was fine he fainted in class yesterday, so the road to recovery is longer. WHAT IS MY POINT TO THIS? Well he saw the photo and it put a smile on his face, but it was nice to know he is now part of the Crossfit moncton family, thanks coach Kevin.

    1. cheyenne

      Oh Ron, happy to hear that by Nick seeing his picture it put a smile on his face! We’ve had concussions in our house too, all the best to your son. Wishing him a speedy recovery so he can lace those skates up 🙂

  7. Natacha

    very inspiring Corinna. You rule!
    Keep it up Heather… great role model

    WU x 1
    skipping 2 min
    clean 1RM (115… matched PR)

    WOD with 50#: 101 reps

    Plank 4 mins: 2:03 / 1:05 / 0:52 (about 1 1/2 min rest between sets)

  8. Lora

    Great pic of Nick. Nice to hear this put a smile on his face 🙂

    About the newsletter: WOW! Two very inspiring ladies. Congratulations on all the positive changes you have made Heather. They are really paying off for you. Corinna, thank you for sharing your story. I have even more respect and admiration for you. Persevering through the physical limitations your condition placed on you is a HUGE accomplishment; one that must make even the toughest crossfit WOD seem like child’s play 😉 If you ever hear me whining about being sore, please feel free to kick my ass! LOL

  9. cheyenne

    WU x 1
    Skipping 2 minutes
    Strength: Push Jerk 5’s
    65-70-75-80-85

    WOD:
    3 rounds:
    Singles (30=1rep)
    Push Press (65#)
    Box Jumps (6 inches)

    1 minute at each station
    86 Reps

    After reading this month’s article, it’s hard to find the words to express how meaningful and inspiring both Heather and Corinna have been and continue to be for me and others .

    Heather, I would have never known your battle and victory with osteoporosis, it amazes me. I want to share your story with both my Mother and Aunt who too respectively suffer from arthritis and osteoporos I hope it will inspire them 🙂

    Corinna, we have spoken different times about your journey. While I may be a quiet observer, I’m a closet Corinna Wanna-Be 😉 Your work ethics, dedication and never give up can do attitude amaze me. Thank you so much for sharing and being such a strong supporter.

    Little secret, I have a Crossfit “Binder” where I print off the articles, different stories, quotes and when I’m having a blah day or feel not so very motivated I pull it out and start to read through the different stories, Dec. 2011 article is being printed and added to my Crossfit Binder.

    Again, thanks ladies for sharing such personal and inspiring stories.

    1. Marco

      I think most of us are Corinna Wanna-Be’s however I must admit she is really pissing me off with those damm double unders……it’s just not fair that someone can do double unders for 4 days without stopping!

  10. Marco

    Awsome story for the ladies in the newsletter!!
    Ron, hope your young fella recovers quickly!

    And finally I am predicting that BENDER will get 84 reps for todays WOD.

    Sorry Bender couldn’t pass it up.

  11. Gillyon

    I have not visited the site in awhile…but I am so happy that I did today. Loved the newsletter. Corinna, your story is so inspiring. You are such a strong, beautiful woman! Keep it up! Crazy to think what you have accomplished. Can’t wait to workout with you again in Feb!

  12. Amanda

    Corinna, you have inspired me since I joined Crossfit, but even more so now, thanks for sharing your story with us! I too am a Corinna wannabe. 🙂

    Heather – AWESOME!! Isn’t it amazing what a nutritious diet & healthy lifestyle will do to our body?!

    Ron – Hoping for a speedy recovery for your little ninja!

    WU x1
    2 mins of skipping

    WOD:
    3 rounds:
    Double Unders (10=1 rep)
    Push Press (50#)
    Box Jumps (20″)
    1 minute at each station

    Total = 85

    Enjoyed this workout!
    I did not enjoy the 4 minute plank(s)!

  13. Elba

    Corinna you are such an inspiration for all of us!!
    Is funny that you felt intimidated by other Crossfitters when you just started because YOU are definitely intimidating now for those ones as myself that haven’t been here long, and I said in a good way.
    Is always inspiring to do a WOD beside you, make me feel that one day I’ll be at that level!!!
    and I am definitely a Corinna Wanna-Be!! 🙂

  14. Mel

    I’m also a Corinna wanna-be! Thank you for sharing your stories Corinna and Heather, I have always thought of you as strong inspirational women, but I had no idea how strong. My motivation has slackened lately, but you’ve just given me a much needed kick in the butt! 🙂

  15. Chantal L

    I’m also a Corinna wanna-be! I admirer you even more now that I know your story! And let’s not forget about Heather! You are also an inspiration to us all! When I explain to people what is crossfit and I can see them putting on a “Holey sh$% balls,Thats too hard-core for me!” type of face, that is when I refer to the coach’s mother!

    Cheyenne – What a great Idea!!! I might have to start doing that too 🙂

    Ron – I hope Nick feels better soon! Another example on my list why I love the CF community so much!

  16. Corinna & Heather awesome article very inspiring

    Ron speedy recovery to your son Nick

    Mobility
    wu x 1
    2 min skipping
    strength – Front squats x 1
    65,75,85,95,105(F),105(F),105,110(PR 5#)

    WOD : 3 rounds
    scale 30 singles = (140,85,120) 11
    Push press (45#) =(15,12,12) 39
    Box jumps (small) =(21,19,19) 59

    Total = 109
    cash out – 4 min plank = 2:05,1:10.3 set 40 sec

  17. Mobility
    wu x 1
    2 min skipping
    strength – Back squats x 1
    155,185,225,245,275(PR 10#)

    WOD : 3 rounds
    scale 30 singles = (130,100,110) 11.3
    Push press (95#) =(19,14,13) 46
    Box jumps (20″) =(17,18,20) 55

    Total = 112
    cash out – 4 min plank

    1. natacha

      it was quite the sight to see you lift that enormous amount of plates… I was about to lift something and had to pause in admiration!

  18. Elissa

    2 very inspirational women indeed!!!!
    hugs!!
    healthy is the most important thing. if you have that, you have everything. crossfit helping with bone density is beyond me!! amazing. thanks for sharing!!!

  19. Corinna

    I have enjoyed immensely reading all the wonderful comments that were generated from Heather and I sharing our personal stories. I am very very touched. Thank you so much!! I love my CF Family!

  20. Francis

    Corinna, I used to think your were a natural athlete who happens to be a good crossfitter. Now I think you’re a natural BAD ASS. Congrats

    WUx1

    Push Press 1x
    95-115-135-145-155f-155f-150

    WOD Rx’d: 120

  21. Corinna

    WU x 1
    Skipping 2 minutes

    38 b-day Jamie burpees! Happy b-day jamie!

    Strength: Shoulder Press x 5
    50-60-70-80(3-2)-90 (1 only) Not feeling it today!

    [email protected] RX:

    Total: 123

    Hope Nick will be feeling better soon Ron.

  22. Blake R

    WUx1
    2 min skip (Got 2 consecutive DUs…PR 🙂 )
    38 Burpees – Happy Burp-day Jamie

    Strength: Cleans x 5
    95-105-105-115-115
    Didn’t push my max today, worked on form a bit more. Thanks for the coaching Kevin.

    WOD
    WOD : 3 rounds
    scale 30 singles = (71,62,60) 6
    Push press (60#) =(31,17,16) 64
    Box jumps (small) =(27,20,15) 65

    Total = 135
    cash out – 4 min plank: 2 min, 1 min, 35 sec, 25 sec)

  23. Steph G

    Warm up x1
    2 mins of skipping
    DL’1’s
    100-125-140-160-175-180 PR-185 PR
    WOD
    Singles-206-115-117
    Push Press #40 24-17-17
    BOX JUMPS 17-15-15

    total: 120

  24. Leesa

    WU x1
    2 mins of skipping
    Strenght- Cleans x3
    45-50-55-60-65

    WOD:
    3 rounds:
    Double Unders (10=1 rep)Singles
    Push Press (35#)
    Box Jumps (12″)
    1 minute at each station

    Total = 94

    Cashout 4 minute plank!

  25. Jamie

    Mobility
    CFWU x 1
    2 mins skipping

    Strength – Shoulder Press x 5
    50-60-70-80-95-110

    WOD – 3 Rounds
    Double Unders 75-50-42
    Push Press 95# 71-15-11
    Box Jumps 24″ 17-14-15

    Total: 105

    Thanks for the B-Day Burpees 4:15 class!

  26. Push Press – 3RM
    95-115-135-160-180 (PR for reps by 5#)

    WOD (Rx’d): —> 114

    …Not too bad after a very long day.

    Thank you Corinna and Heather for sharing your stories!
    You inspire all of us! 🙂

  27. Nath

    WU x 1
    2 min skipping (still practicing double unders – lots of grrrr!)

    Cleans x 1
    65×5-75 (a few times for technique)-85-85-95-105(PR)
    I wish I would have had more time to try another one… next time 🙂

    WOD – 3 rounds
    Singles: 120-108-92 /30 => 11
    Push Press 45# 18-12-13 => 43
    Box Jumps 18″ 13-15-15 =>43
    Total: 97
    * Wrote 83 on the board; I must have left my math skills at the office 😉

    4 min plank was hard!

  28. Chantal L.

    WU x 1
    2 mins of skipping

    Strength – OHS x 1
    85-95-105-115(f)-110

    WOD 3 rounds
    DU: 26-12-12 = 50 = 5
    Push press 65#: 15-15-15= 45
    Box jumps (black): 12-14-10= 36

    Total : 86

    4 min plank

  29. Jeff S

    Mob
    WU

    Front Squat x1
    95×5, 115,135,155,165,175
    WOD
    Apparently learning to skip would be an asset, and yes double unders would be the goal but I could string together 10 singles tonight.. I’m blaming that dam speed rope!! Although not entirely its fault as there is ‘speed’ in its title and I apparently didn’t use it to its full potential? Lol. I’m sure if it could the rope would have been rolling its eyes and saying ‘for christ sake put me on kijjiji so someone might get some use out of me’ !!!!

    Skipping 9
    Push press @95= 50
    Box @24= 52

    Total 112

  30. Lora

    Mobility
    WU x 1 (with pull ups on rings and K2E)
    2 minutes skipping (mix of DU and singles)

    Strength: @#$%^& Push Jerk (x5)
    85-95-105-115(4)
    **Once again, beyond frustrated with this movement! Stopped after 4 sets. I’d had enough! I almost don’t want to do this one when it comes up for my strength. Seriously. Give me a 100 OHS instead (now you know I REALLY HATE push jerks! HA!) I think I need to go back to the basics with this movement….or something!
    **On a positive note: it was nice sharing the bar with you tonight, Chantal.

    WOD
    3 rounds
    Singles: 130-130-131/30 = 13
    Push press @65#: 21-19-16 = 56
    Box jumps @20″: 22-24-25 = 71
    1 minute at each station
    Total = 140

    Cashout: 4 min plank (1:30,1:00,1:00,0:30)

    Great work 5:30 crew!

  31. Melissa W.

    Mobility x 1
    WU x 1
    2 min skipping. Skipping is def my goat! I’m working on just doing singles continuously without stopping! DU’s will come later! 🙂

    Strength OHS
    5 reps
    15 – 15 – 20 – 20 – 20 (working on form)

    WOD – 3 rounds
    Singles: 95-41-27 = 164/30 =5
    Push Press 35#: 8-9-8 = 25
    Box Jumps (grey box) : 7-8-7= 22
    Total: 52

    Pretty happy that I had higher reps for my push press and box jump on the second round! 🙂

    Cash out: plank 1:05sec total. (in intervals)

  32. Heidi

    WU x 1

    Cleans x 3:
    70-75-80-90-100

    WOD – 3 Rounds
    DU’s: 7
    Push Press @ 50#: 40
    Box Jumps @ 20″: 60
    Total = 107

    DU’s definitely brought my score down.
    I agree with Amanda….Liked the WOD, not so much the 4 min. plank.

    Really enjoyed the news letter. For anyone who thinks they can’t do CrossFit, they need to read these stories & then watch you two ladies in action. Thanks for sharing Heather & Corinna.

  33. Ron

    WU x 1
    2 min skip

    Strength: OHS (another reminder I lack flexibility)
    5 x 35,40,45,50,55

    WOD: 3 rounds of 1 min for each skill
    DU (10 = 1rep) score 6 huge goat for me
    Push press #70 – score 54
    Box jumps #24″ – score 56

    Cashout: 4min plank (unbroken)

    Nick says thank you to everyone for the kind words (he read them all) and to Kevin for posting the pic.

  34. Greg Mac

    WU x1
    2 mins of skipping

    Strength: Push Press x 1
    75-85-95-110-120

    WOD:
    3 rounds:
    Singles (30 = 1 rep)
    Push Press (65#)
    Box Jumps (20″)
    1 minute at each station

    Total = 133
    Cashout: 4 minute plank

  35. Hannah

    mobility
    wu x 1
    2 min skipping
    38 burpees for Jamie :0
    cleans: 45, 50, 55, 60
    3 rounds: singles; push press @ 40; box jumps 12″
    total: 78
    4 min plank, 1st minute unbroken

  36. Gabrielle

    I was wondering if our ninja was your Nick Ron 🙂 cool picture!! I wish you a speedy recovery little ninja! I’d love to know how you made your way up there… Or is that a secret ninja’s don’t share?

    Awesome numbers across the board today!! 🙂

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