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Newsletter Day!

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  • Newsletter Day!...

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

snatch weight games wod

MC switching her weights during Games WOD 12.2

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70 Responses to “Newsletter Day!”

  1. WOW!!!!! Love the newsletter. Nicely said Ron. Just love your positive energy that you bring to the gym. Keep it up

  2. WU x 1

    Foam roll 5 minutes

    WOD: Front Squats
    7 sets x 3 reps
    65-75-95-105-115-125-135

    Weakness: 8 min AMRAP
    10 Double Under’s
    10 Push ups

    Didn’t keep track of the score.

  3. Atta boy Ron!!

    WUx1

    Front Squat
    7 sets x 3 reps
    Hold the bottom of the squat for 5 seconds

    95-115-135-145-155-165

    Went back to 155 on the last set but failed the second rep

  4. WU x 1

    Foam roll 5 minutes

    WOD: Front Squat
    7 sets x 3 reps
    Hold the bottom of the squat for 5 seconds
    65-85-115-125-135-155-175

    Weakness: Double Unders

  5. Great Article Ron!!

    WU x 1
    Foam roll 5 minutes

    WOD:
    Front Squat
    7 sets x 3 reps
    Hold the bottom of the squat for 5 seconds
    45-50-55-60-65-70-80

    Weakness: Did not get to Practice since I was working for 7am

  6. Front Squat x3 with 5 second hold at bottom
    65 85 105 115 125 135 135×2

  7. wu x 1
    Foam roller
    FS x 3 holding for 5 seconds
    65, 70, 75, 80, 85, 85, 85

    Worked on du’s – not yet
    Thanks for encouragement + laughs, 7 a.m. Crew!

  8. Awesome article Ron!

  9. WU x 1

    Foam roll 5 minutes

    WOD: Front Squats
    7 sets x 3 reps
    65-75-95-105-115-125-135

    Worked on some hand stand push ups. had 45# plate the mat and ab thingy which left about 2-3 inches between my head and the ab thingy. 6 reps first time and 5 reps the second.

  10. WU X 2 (did not read the board)
    5 mins foam roller

    front Squat, 7 set of 3, hold bottom for 5 secs.

    95,115,125,135,145,155,165

    weakness, double unders and HSPU, will focus on them all week.
    Great article Ron, very inspiring and motivating.

  11. LOVED your atricle Ron!!! πŸ™‚
    When I read the part where you said; ” You’re dream goal would be to get
    certified and coach CrossFit Kids”…Well… Lets just say you’ve gave me an enormous smile!! THAT would be AWESOME wouldn’t it!!! If I could, its something I would LOVE to do myself!!! πŸ˜€
    LETS GET IT STARTED!! haha

    Also, I never knew about you beeing treated for cancer before… but Im SUPER proud that all test came back negative!!! Must of been such a great relief for you and your family!!!
    Very inspiring!!
    xox

  12. Ron, I didn’t even know you were a Crossfitter! Just know you as Coach Ron, my son Zev’s beloved hockey coach! You have been so posiitive and encouraging to him this season and he loves hockey because of you and your leadership. Now that I know the personal obstacles you have faced in the past few months, I respect you even more. Congratulations on your achievements! You must be proud!

  13. …and consider both of my boys pre-registered for Crossfit Kids!

  14. Great newsletter article, Ron!

    I also enjoyed Joanna’s article about pre-lifting rituals…I try to be very focused and aware of what my thoughts are & what my body is doing before a lift, so I enjoyed that read.

    Front Squat x3 with 5 second hold at bottom
    70-75-80-85-90-95-100

    And for the QOD from yesterday: Deadlifts!!

  15. Great article Coach Ron, what a great CorssFit attitude!
    You humbly left out how involved you are with Riverview Minor Hockey and the hundreds of kids you’ve helped over the years. If you need another coach for CrossFit Kids, you know where to find me!

  16. Great newsletter Kevin and Joanna. Ron – inspirational story. Keep up the great work and attitude.
    WU X 1
    Foam Roll 5 min. of pain.
    Front squat 7 sets of 3 . Hold at bottom of each for 5 sec.
    30-35-40-45-50-55-60
    Worked on overhead squats.
    Practiced DU’s. Great with the new sneakers. Bring it on games.

  17. Another great newsletter. Great words and attitude Ron.

    And thanks too Joanna for the article. I’ve known this before but my process sounded more like “You should be more focused!” which didn’t really help. When I think about last Saturday, it was the first time I’ve felt that I was completely in the moment, focused and ready to lift and it does make a difference.

    So thanks for the focus on “focus”.

  18. Great newsletter all-around, as usual! πŸ™‚

  19. Awesome Newsletter!!!!
    Wux1
    Foam roll 5 min
    100×3 110×3 120×3 130×3 140×3 150×3 160×3
    Stretched

  20. Weakness Practice:

    (What a coincidence!) Front Squat x3 with 5 sec. hold in the bottom of the squat
    45-50-55-60-65-70-75×1

    Ring Dips
    1-1-1-1-1 πŸ˜€

    Row 1000 m – 4:36.2

    Wall Balls for 10 min. @ 10# and 9′ – 85

  21. CFWU x 1
    5 mins of rolling and lacrosse ball

    WOD – Front Squats x 3 – 5 secs hold at bottom
    95-115-130-145-160-175-190

  22. 95-115-135-165-175-185-195

    Thanks for teaming up with me Marc.

  23. WOD: Front Squat

    7 sets x 3 reps
    80-90-105-115-130-140-150(failed on 3rd rep)
    Score: 140
    Great working out with ya Ron!!! U are stronger than u think bro!!!! πŸ™‚
    Thanks MC for a fun class πŸ™‚

    MiniWOD
    “Goats”
    10 KBS 53#
    10 wall ball shots 20#
    5 HSPU

    Time: 4:31

    Practice Double Unders: 112 (PR of 3) πŸ™‚

  24. WU x 1
    Foam roll 5 minutes
    WOD: Front Squat
    7 sets x 3 reps
    Hold the bottom of the squat for 5 seconds
    95, 115, 135, 155, 175, 185×1
    82% off max

  25. Mobility
    WU x 1
    Foam roll/lacrosse ball on legs/back

    WOD: Front squats
    7 x 3reps
    Hold for 5 sec at bottom of squat
    95-105-115-125-130-135-140

    Practiced double unders and did muscle up progressions with purple band.

    Great work 5:45 crew!

  26. WOD: Front Squat
    7 sets x 3 reps
    Played this one by ear, wasn’t sure what my knee was going to allow.. So just went up slowly figuring to stop when it felt uncomfortable..
    45-65-85-105-125-135-145

    Worked on DU for practice.. Thanks for the help Marc, bender, rob, and Johnny.. Felt like a bit of a charity case with all the help but something clicked.. See the light at the end of the tunnel, just hope it’s not a freaking train!! Lol
    Also did some muscle up practice.. Got 3 in a short span and they felt great

  27. WUX1 + Foam Roller

    WOD: Front Squats (x3 with 5 sec hold at the bottom)
    65 – 75 – 80 – 85 – 90 – 95 – 100

    That was a different, but fun, class. Nice sharing the bar with you, Heather and Elba.

    Double Under practice: 25!! PR…(previous was 17) πŸ™‚

    ==> Great article “Ronny McCrossFit” !?!
    … and enjoyed Joanna’s article too. Not sure exactly what my pre-lift routine is, but I think I have a subtle one (and usually includes the self talk with cues about the lift).

  28. great article Ron!

    WU x 1
    Foam roll 5 minutes
    WOD: Front Squats
    7 sets x 3 reps
    115-125-135-145-155-165-175

    practiced DUs

  29. Love the news letter (as usual)

    WOD
    Started with 60# and then stayed at 65# for the rest of the sets

    Just saw the Dr today so I can “officially” tell everybody that I’m pregnant :). 3 months down… 6 to go!

  30. Congrats Martine and Marco.

  31. WU x 1

    5 min of rolling and lacrosse ball

    WOD
    Front Squats 3’s – 5 sec hold at bottom
    65-75-85-90-95-100-105

    Skill of the Week: your weakness

    I decided to try BOX JUMPS!! Its has been frustrating since I joined CFMoncton not being able to jump that high, I started with pink box then made my way up to 12″box and a couple months later I added the 25lbs plate under to reach 14″ (still really afraid of them).

    Today I added another 25lbs plate under to made it 16″, I was really nervious but guess what I DID IT!!! and after that I felt so great.

    By the way then I tried black box and I was able to do a couple of them, so Marc said that I should give a try to the big one, I was a lil nervious but I went for it, I think I did like 30 – 35 box jumps, I just want to say how happy / excited / amazed I am, being able to reach this kind of goals just keep me going!! at some point I though I was never going to do them so what I am feeling right now it can not be describe.

    I can JUMP!!! hehe πŸ™‚

    Ron you are an inspiration to everyone and definitely that worked for me today!!!

  32. WU x 2 (got 6 strict in a row and managed 4 or 5 kipping pull-ups on the second)

    Foam roll 5 minutes

    WOD: Front Squat
    7 sets x 3 reps
    Hold the bottom of the squat for 5 seconds

    95-115-125-135-145-155 (failed on last rep, dropped too fast and couldn’t recover…doh!)

    Weakness:
    Double Unders – worked on getting elbows in and finding a consistent rhythm. Managed to increase my PR to SIX! ~ Progress

    Worked on handstands a little, wrist still too gimpy for HSPUs yet.

  33. WU x 1

    5 minutes of foam rolling

    WOD: Front squats, 7 sets x 3 reps
    80,100,110,115,125,140,150
    Thanks for the push Johnny, always fun and hard when your there

    Big thank you to my Crossfit family for all your kind words, was scared to open up but glad I did. i really laugh at the “Ronny McCrossfit” refrence, thanks for that tag Kev.

    • Really enjoyed your newsletter, Ron.
      Follow your Doctor’s orders… cause you make our lives better too.

    • Great article Ron! Everytime I see you, you always have a big smile and always fun working out with you!

  34. WXx1

    Foam Roll 5 minutes

    Practice on DU’s. Thanks for the tip Ron!

    WOD: Front Squat
    7 sets x 3 reps
    Hold the bottom of the squat for 5 seconds

    115-125-145-155-165-170-175×2
    I thought there where only 6 sets so had to really work for the last 2@175

    Stretching, more DU’s and tried 3 HSPU, got the equivalent to a 45+ cushin so more work.

    Welcome back Karen!

    Superb newsletter Ron!

    Great job 6:45 crew!

  35. WU x 1
    Foam roll 5 minutes
    WOD: Front Squats
    7 sets x 3 reps

    35-40-45-50-50-55-55

    Practice DU… and I FINALLY GOT SOME!!!
    9 is my new PR!!! so happy!!! πŸ˜€

    Good job 6:30 crew!!
    Nice to meet you Diana and Andreia! (sorry is I mispelled your name) πŸ™‚

    And again Ron, I can’t say how proud of you and how excited I am that you took the initiation of going for it and doing the steps needed to start CrossfitKids!!! YAY!!! SO HAPPY!!!
    You’re an inspiration to all of us!! πŸ™‚

  36. WUX1 + Foam Roller
    WOD: Front Squats (x3 with 5 sec hold at the bottom)
    95-105-115-125-135-145-155
    Practiced muscle ups, double unders, and toes to bar
    500 meter row

  37. WU x 1
    Did all pull ups with no band (kipping) for the first time!!! πŸ™‚
    Managed to do 2 1/2 in a row. Half because the 3rd one was up to my nose so I thought it should count for something. Thanks Ron for your advice!

    Practiced DU’s

    WOD: Front Squat
    7 sets x 3 reps
    Hold the bottom of the squat for 5 seconds

    50-55-60-65-70-75-85×2
    It was nice to share the bar with you Karen and Guylaine (I hope I have your name right… I really suck at that)

    Practiced DU’s again
    I’m not sure what my goat really is: the DU’s or my patience when I don’t get it! πŸ™

    Funny everyone was practicing DUs tonight…

  38. Heather Wood … 59th in the world and in a race with Chris Spealler’s Mom. Go Heather!!! πŸ˜€

  39. WU x 1

    Foam roller 5 minutes

    WOD: Front Squat
    7 sets x 3 reps
    Hold the bottom of the squat for 5 seconds
    95-105-115-125-135-145-155

    Practiced double unders: 16(PR), Toes to bar and ring dips.

  40. Now that I can do DUs… Here’s my next task:

    HAHA!!!

  41. Front squat’s 3’s with a 5 second hold on bottom
    95-115-135-155-175-185-195
    Nice work Kim, Pierre and MC Hammer

  42. All these DU PRs and practice, I think it’s coming up in a Games WOD….definitely my goat, haven’t gotten it to click yet!! I’ll be practicing this week πŸ™‚

  43. WX x 1

    Foam Roller 5 minutes

    WOD: Front Squat
    7 sets x 3 reps
    Hold the bottom of the squat for 5 seconds
    65-80-90-100-110-115-120

    Fun WOD – just glad I was facing the clock so I knew the 5 sec was legit!
    Worked on ring dips. Still too painful to jump so no DU’s or box jumps and they both need soooo much practice. πŸ™

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