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Newsletter Day!

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  • Newsletter Day!...

Check out the awesome article on Mat Youden in the May Newsletter!

Change for Change is today – Bring $5 to switch up your workout.

“The Other Two Minute Drill”
2 minutes at each station
Wall Balls
Burpees
Weighted Lunges (45/25#)
Ring Dips

Skill of the Week – L-pullups

Practicing headstands at the Gymnastics Seminar

Related Posts

74 Responses to “Newsletter Day!”

  1. Nice pic! Perfect form Lora 🙂
    Haven’t done a wall ball since 12.4….. Maybe this WOD will help me like them more 🙂 only 2 minutes doesn’t sound so bad!!??

    • “only 2 minutes doesn’t sound so bad!!??”

      -Famous Last words… Can I take your picture at the end of this one? 😀

  2. Great opening article! Great newsletter!

  3. WU x 2 (with thrusters, no squats)

    Strength: Shoulder Press
    5x 95-115-125-135-150

    WOD “The Other Two Minute Drill”
    2 minutes at each station
    Wall Balls
    Burpees
    Weighted Lunges 45#
    Ring Dips (purple band)
    Total 107

  4. Great newsletter and article by Mat!! Perfect Monday AM coffee reading, now its time to do some work!

  5. Congrats on all of your achievements, Mat! 🙂

    Corinna and Jeff, way to step up!

    What an awesome community!

  6. Loved the news letter!

    WUx2

    Push Jerk 1x
    95-125-135-145-155

    WOD Rx’d: 159

  7. WU x 2 (with thrusters, no squats)

    Strength: Front Squat
    5x 75-80-85-90-95

    WOD “The Other Two Minute Drill”
    2 minutes at each station
    Wall Balls
    Burpees
    Weighted Lunges 25#
    Ring Dips (purple band)
    Total 101

  8. CWx2
    Cleans (5) 45-65-75.

    WOD:
    Wall balls (10lbs) – 39. Took too many breaks. 🙁
    Burpees – 33 unbroken
    Lunges (25lbs) – 44 unbroken
    Ring dips (medium purple) -22
    TOTAL – 138

  9. WU x 2 (with thrusters, no squats)

    Strength: Push Press 1’s
    95×3-115-125-135×2-145-155×2 PR 5

    WOD Rx “The Other Two Minute Drill”
    2 minutes at each station

    Wall Balls = 41
    Burpees = 26
    Weighted Lunges = 39
    Ring Dips = 16

    Total: 122

    Happy with results considering the weekend of recklessness my poor body went through.

  10. Press x7
    65-75-85-90-95-105

    Wall Balls – 65
    Burpees – 25
    Lunges – 45
    Ring Dips – 30

    Total – 165

  11. WU x 2 – Thrusters instead of squats,

    Strength 5x front squats
    85-95-110-120-120

    Change for Change WOD:
    Hang squat clean ladder

    AMRAP 5 mins
    Do 1 HSC, put bar on ground, release hands
    2 HSC, bar on ground
    Repeat until 5 HSC, and restart the cycle until 5 mins is up

    Rest 3 mins

    1 min air Squat

    Total hang squat clean (85#) : 30
    Total Air squats : 40

    PR of 3 reps on squats and 15# PR. Feels goooood!

    Last time had 30 HSC (70#) and 37 air squats.

  12. Great newsletter and article by Mat!!
    And Corinna and Jeff, thats awesome!!
    LOVE our group!! Everybody makes everybody feel so confortable…like family! 🙂
    Love you guys!!
    xo

  13. Another fantastic newsletter 🙂

    Congrats on all you have accomplished Mat! But “Fran”? Really? You’re nuts! LOL

    Loved the opening article. Just one more example of why CFM is so different. I see examples just like what Jeff and Corinna did with Leslie, happening every single day at CFM. It makes me so proud to be a part of this “family”.

  14. Awesome newsletter, keep up the good work Mat!

  15. WU x 2 – Thrusters instead of squats

    Strength- Double Unders
    50 Unbroken…working my way up! I only started counting last week

    “The Other Two Minute Drill”
    2 minutes at each station
    Wall Balls-43
    Burpees- 38
    Weighted Lunges (25#)- 42
    Ring Dips- Purple Band- 25

    Total Reps- 148

    Oh my…what a great newsletter! The guy in it is AMAZING, too bad he’s married 🙂 lol jk. On a serious note,Mat was the reason why I started Crossfit in November. Not only did his results blow me away but it was also his overall outlook on fitness, health and life! It was very inspirational to see him transform…Thank you Crossfit 🙂 I able to sleep through the nights since there is no more snoring!! Great work Matty.

  16. Lora :
    Congrats on all you have accomplished Mat! But “Fran”? Really? You’re nuts! LOL

    Hold up. What about the fact that the squat snatch is his favorite lift? lol
    Great article Matt! I’m happy that you’re a part of Crossfit Moncton! Your smile and attitude is contagious! Congratulations on your successes up to now, and here’s to many more!

    • HAHA! I small oversight on my part. Its official. He’s crazy!

      • He probably had a few too many margaritas before he answered those questions…..lol. All joking aside awesome job Mat! You talking about your successes just before Christmas convinced me to join and I thank you for that.

  17. Just got the time to read the newletter, another awesome read. Keep it up Matt, your doing great!

  18. WU x 2 (with thrusters, no squats)

    Strength: Back Squat 5x 80-90-100-105-110

    WOD “The Other Two Minute Drill”
    2 minutes at each station
    Wall Balls 10# at 10 Ft (26)
    Burpees (30)
    Weighted Lunges 25# (40)
    Ring Dips (purple band 27)

    total: 123

    Great article Mat! You’re such a positive guy and always smiling!

  19. WU x 2 (with thrusters, no squats)
    Strength: Over head squats x 1
    50, 60, 70, 80, 85 struggler to put it over head thanks Kevin for the tip

    WOD “The Other Two Minute Drill”
    2 minutes at each station
    Wall Balls (6# @ 10′) = 32
    Burpees = 27
    Weighted Lunges (25#) = 26
    Ring Dips (purple band) = 25

    Total reps = 110
    cash out – any stretch

  20. WU x 2 (with thrusters, no squats)
    Strength: Clean x 3
    95, 115, 125, 135, 145 have to work on my landing it’s to wide

    WOD “The Other Two Minute Drill”
    2 minutes at each station
    Wall Balls (20# @ 10′) = 25
    Burpees = 27
    Weighted Lunges (45#) = 38
    Ring Dips (yellow band) = 25

    Total reps = 115
    cash out – any stretch

  21. WU x 2

    Strength – Front Squat x 5
    160-175-190-200-210

    WOD – “Michael”
    Three rounds for time of
    Run 800m
    50 Good Mornings
    50 Situps
    Time: 21:50 PR by 38 secs

  22. CFWU x 2

    Front Squat @ 215
    3x 150-160-170-180-190

    WOD: 2 min at each stations

    WallBalls #20 32 reps
    Burpees 21 reps
    Weighted Lunges # 45 28 reps
    Ring dips 15 reps

    Total reps: 96

  23. WU x 2 (with thrusters, no squats)

    Cleans 5x 45-55-65-75-85

    WOD “The Other Two Minute Drill”
    2 minutes at each station
    Wall Balls 14# – need practice
    Burpees
    Weighted Lunges 25#
    Paralette Dips
    Total 125

  24. mobility
    wu x 2 with thrusters (35)
    push press singles: 60, 65, 75,81, 95 (f), 90
    wall balls (10), burpees, lunges (25), parallette dips = 103

  25. WU x 2 (with thrusters, no squats)

    Express Class – no strength

    WOD “The Other Two Minute Drill”
    2 minutes at each station
    10 ft Wall Balls 14#
    Burpees
    Weighted Lunges 25#
    Ring Dips

    20-22-36-20 = 98

    Liked this one!

  26. WU x 2 (with thrusters, no squats)

    Daily 100 Singles – 50 sec unbroken!

    Strength: OHS x 1
    80(3) – 90(3) – 100 – 105 – 110 – 110 re-did with better form (PR)

    WOD: “The Other Two Minute Drill”
    2 minutes at each station
    10′ Wall Balls @ 20# = 26
    Burpees = 21
    Weighted Lunges @ 45# = 37
    Ring Dips (sm. yellow band) = 22
    TOTAL: 106

    500m Row – 1:47.3 (not great but I want to start working on this)

    Glad to be back. A week away takes its toll.

  27. WU X2 w/ 35# Thrusters

    Strength: Good Mornings
    (X5) 45 – 50 – 60 – 70 – 80

    WOD: 2 minutes each
    ~ 10′ wall balls @ 10# (20)
    ~ Burpees (20)
    ~ Lunges @ 25# (27)
    ~ Parallette dips (36)
    TOTAL: 103

    • Tracy, I have your headband. Oops! Thanks for the loan, I’ll leave it for you on Wednesday.

  28. Mobility
    wu x 2 (45# thrusters instead of squats)

    Strength: Push Jerk (x1)
    65(10)-95(5)-115-125-stopped
    Feeling weak and there was a ‘tweak’ in my shoulder. Enough for today…

    WOD
    “The Other 2 Minute Drill”

    2 min at each station
    – Wall balls @14# 10′
    – Burpees
    – Weighted lunges @25#
    – Ring dips (first 5 unassisted, rest with smallest band)

    45+26+55+14 = 140

    That damn near killed me…

  29. WU

    WOD: 2 minutes: 6 rounds: 39 seconds rest between rounds

    5 hand release push ups
    10 double under’s
    15 box jumps

    Total: 369

    Awesome WOD!

  30. – Shoulder Press x5: 140-150-160-170-180

    – Few muscle-up attempts, almost had it

    – WOD Rx = 103

    Good job everyone!

  31. Back Squats – 3R
    135-155-175-195-215

    WOD (Rx’d):
    “The Other Two Minute Drill”
    Wall balls (20#) = 37
    Burpees = 23
    Weighted Lunges (45#) = 35
    Ring Dips = 22

    Total —> 117

    Awesome work tonight evening crews! 🙂

  32. WU x 2 (with thrusters, no squats)

    Strength: OHS x 5
    70-80-90-100-115 (5# PR for reps)

    WOD “The Other Two Minute Drill”
    2 minutes at each station
    Wall Balls (20#)
    Burpees
    Weighted Lunges 45#
    Ring Dips (substituted for push ups as my right shoulder has been bothering me for the past few weeks and I need to rest it)
    Total 105
    Good to be back after a week down south!

  33. WU x 2
    CLeans x 5: 70-75-85-90-95

    WOD: 2 minutes of:
    Wall Balls 14# = 35
    Burpees = 25
    Lunges 25# = 37
    Ring Dips (Skinny Band) = 23
    Total = 120 reps

    I was thinking before the WOD that this would be a leg burner, but I think I felt it most in my shoulders. Good one, all ’round.

    Loved this month’s news letter. It really shows the true spirit of our CrossFit Family. …and Matt…dropping 40 pounds in the short time you’ve been with us, what an achievement.

  34. Front squat x 3 to 190
    Wod Rx
    Total: 123

  35. Mobility and WU x 2 (15 lbs thrusters instead of squats)

    Strength : Clean 5 x 30-40-50-55-55

    WOD – 2 min. at each station
    – Wallball (6lbs)
    – Burpees
    – Weighted squats (25 lbs)
    – Parallels (instead of ring dips)
    🙂 Total of 132 🙂

    Great job everybody !!

  36. WU x 2 (with thrusters, no squats)

    Strength: Front Squat

    5x 125-135-145-155-160

    WOD “The Other Two Minute Drill”
    2 minutes at each station

    Wall Balls
    Burpees
    Weighted Lunges 45#
    Ring Dips

    Total 112

  37. WU x 2 (thrusters instead of pullups)

    Strength
    Push Jerk 5’s
    70-75-80-85-90

    WOD
    Wall Balls (14 lbs – 10″)
    Burpees
    Weighted Lunges (25 lbs)
    Ring Dips (blue band)

    21-23-35-25

    Total: 104

  38. WU X 2
    Skip 1 minute

    Skipped strength, did stretching instead (arms, shoulders, hands sore from gymnastics seminar) 🙂

    Change for Change (April 5, 2012)
    4 Rounds
    10 OH Lunges (10#)
    10 Toes to Bar (Floor with 45# bar)

    Time = 5:05

  39. WU X 2

    Skipped strength – stretching instead

    WOD “The other 2 minute drill”
    2 min at each station
    wall balls – 30
    burpees – 31
    weighted lunges (45#) – 33
    ring dips – 5

    total = 99 (rx’d)

    This WOD surprised me. Much harder than it looked on paper.

  40. WU X 2

    Push Press X 5
    95-105-115-125-130

    WOD – 2 mins @ each station

    Wall balls 20# – 30
    Burpees – 20
    Weighted Lunges 45# – 29
    Paralette dips – 49

    Total – 128

  41. WUx2
    Shoulder Press
    95×5 100×5 110×5 115×5 120×5
    WOD RXish
    139

  42. 1xmob
    2xWU

    Skipped strength for du practice and foam roller!!

    WOD as Rx
    50 wallballs unbroken
    32 burpees unbroken
    42 lunges unbroken
    19 dips way freaking broken! 🙂 lol like one at a time style!! 🙂
    143
    Way more difficult than it looked on paper!!

  43. Great looking headstand, Lora!

    Wu x2

    No strength – stretched my hamstrings

    Wod with 14# ball, 25# plate & small band for dips: 97 reps.

    Not going to make any excuses but I had a supremely shitty workout today and couldn’t get myself going. Good thing tomorrow is a new day.

  44. WUx2
    Strength = Snatch x 3
    65-75-95-115-130
    Yeah the 3 @ 130’s were much easier than the 1 @ 135 I got during the games.

    WOD:
    Change 4 Change Baby!
    April 5
    4 rds
    10 Overhead Lunges #45
    10 T2B

    Time – 4:52

    Great work to the rest of my 6:45 peeps! That one looked pretty rough!

  45. WU x 2 with thrusters in lieu of squats
    Physio shoulder WU and stretching

    No strength

    WOD
    Wall balls (10lbs) – 32, too many breaks…. Not a fan of being 5’4″ on 10′ wall balls!
    Burpees – 28, 1 break
    Lunges (25lbs) – 46, 1 break
    Ring dips (2 small purple) -28, 4 breaks
    TOTAL – 134

    Good workout!!

  46. Great Newsletter Mat!! Great improvement as well, you are doing amazing!!

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