Announcements!

9
May

Announcements!

Click HERE to see the three big announcements!

“Get up and stay there”
5 rounds
1 Muscle-up
5 Ring Dips
20 Double Unders

Shawna showing great composure in her first class

108 Responses

  1. Jeff S

    Yay for the WOD today.. More DU!! πŸ™‚
    And nice about the announcements.. More mobility please! πŸ™‚ thanks coach for all your adding to the gym! Was hoping one of the announcements to be that the post were going to come out at 10pm, then I wouldn’t be up at this ungodly hour each night!! Lol that must be in the next batch right? πŸ™‚

    1. Krista

      I asked last week Jeff…Kevin said he can’t (hmmm thought that word wasn’t allowed??) because the dates of WODs will mess up to be able to find previous dates to compare…would always be the day after.
      I agree, there has to be a work around!!

      1. Kevin

        Christmas is Dec.25. Just because you stay up really late on Dec.24, doesn’t mean you get to open your presents. Go to sleep little ones. The workouts will still be there in the morning.

  2. Blake

    Great to hear the cool things happening at CrossFit Moncton! Can’t wait to get back in to things next week!

  3. Nadine

    Awesome announcement!!!! πŸ˜€
    ( wish it would of been a month ago, where I brought 2 people in…haha )
    But no, really, thats great!! Lets see how much more people I can bring in!! lol

  4. Darsey

    Back squat x 3 to 200 pr for reps

    β€œGet up and stay there”
    5 rounds
    1 Muscle-up
    5 Ring Dips
    20 Double Unders
    First rd Rx’d, last 4 rds scaled ( pull ups and parallettes)
    Time 4:07 very happy that I finally got a muscle up in a Wod

  5. Denise MacEachern

    Strength: Shoulder Press x 5
    35-40-45-50-45

    Get Up and Stay There
    3 Rounds
    3 pull-ups (purple band)
    15 dips
    60 singles
    Time: 4:10

    After 10 months away from Crossfit, I knew I was back when I stepped into the shower…my hands stung and I had to rest my arms while shampooing my hair!

  6. Strength: OHS x 1
    70×3-85×3-95×3-110-120×5 PR 5 – weight and reps.

    Get Up and Stay There
    5 Rounds
    3 pull-ups
    15 dips
    20 DUs

    Time: 6:03

    Attempted a few Muscle-ups in the wod, but no dice.

  7. mobility
    wu x 2
    strength – Push Press x 5
    55, 60, 65, 70, 75

    WOD : Get Up and Stay There
    3 Rounds
    scale – 3 pull-ups (big green band still some pain il my left arm)
    scale – 15 paralette dips
    scale – 5 Double under & 45 singles

    Time: 8:58
    cash out – arm & back stretch

  8. mobility
    wu x 2
    strength – Front squats x 1
    135, 155, 185, 205, 225

    WOD : Get Up and Stay There
    3 Rounds
    scale – 3 pull-ups
    scale – 15 ring dips
    scale – 60 singles

    Time: 7:05
    cash out – leg stretch

  9. Michelle

    Strength: Shoulder press x 5 45 – 50 -55- 60 (x2) Man, progress on this is s.l.o.w.

    Get Up and Stay There
    5 Rounds
    3 pull-ups (med band)
    15 dips
    20 DUs

    Time: 7:41
    The DU gods were against me today. Tripped up lots, and have nice whip marks to prove it. Stuck with it though, glad to do DU in a WOD.

  10. Shannon

    Mobiity
    WUX2
    Strength (OHS) 35-55-60-65-70-75(pr)

    Get Up and Stay There
    5 Rounds
    3 pull-ups (purple)
    15 dips (paralettes)
    20 DUs

    5 Rounds- 4:10
    6 rounds- 5:20

    I am pretty sure I did 6 rounds by accident. Good work 6am :). Great news about the announcements!!! Good job CFM.

  11. Heather (Mum)

    Great to be back and work off all the cruise ship sugar I ate.
    Awesome announcements.
    Strength X 3
    Cleans
    45-50-55-60-65
    WOD
    5 rounds
    3 pullups
    15 paralette dips
    60 singles.
    Time 8:43

  12. Tom

    WU X 2
    strength, front squats
    [email protected] 115, 135, 155, 175, 190 (pr 5)
    thanks for the tips Pat.

    WOD pull ups, paralette dips, single skips
    5:25

    great news on the announcements.
    Nice picture Shauna, welcome to the crossfit family.

  13. Mario

    Hurray for news!

    So if 5 or 6 of us decide to move under the same roof, do we get the family discount?? πŸ˜€

      1. Mario

        So what you are saying is we need to have the constitutional ban on polygamous marriages lifted, and then we’re good to go. Splendid!

  14. WUX2 – Pull ups strict, using purple+yellow band

    Strength: Shoulder Press x 3!! πŸ˜€
    45-55-65-75-80 (X2) – Last week I was on 5’s and did 65#x 3…. 10#PR

    Get Up and Stay There
    3 Rounds
    3 pull-ups (small kip – purple + yellow band)
    15 ring dips (green band)
    20 DU
    Time: 10:57

    Ring dips were very hard!!! I finished my workout with 20 DU unbroken, that felt awesome!!!

    great job 3:15 class! =)

      1. Joanna

        Maybe because there were 75 of them? 75 of anything = killer, especially when isolated to a small muscle area. It was all shoulders – pullups, dips, doubles.

  15. OHS – 3RM
    65-85-105-115-125-135 (PR for reps by 20#)
    My shoulder is back!!!

    WOD (Rx’d) —> 4:13

    Was watching the clock and wanted to beat Pat so bad! πŸ˜‰
    In my last round I dropped after two ring dips. Took a little time to recover then got back up to finish the last three dips. Muscle fatigue set in really fast! Great job 4:15 crew!

  16. WU x 2

    Strength
    Front Squat 3’s
    100-105-110-120-125
    Nice sharing the bar with Gyllion Great Job!!

    WOD
    Scaled
    5 rounds
    3 pull ups (green band)
    15 paralette dips
    20 DU’s

    Time: 7:58
    Happy I did DU’s, they were slow but better than yesterday :)!!

  17. Gillyon

    Great news!

    CWx2
    Front squat (5) 65-70-85-85. Did 85 twice because technique was my focus. Thanks for sharing the bar with me Elba! You are one strong woman!

    WOD (scaled)
    Time….?… I think it was under 5

  18. Dan

    WOD Rx’d

    3:51

    Messed up my DUs a few times in the first couple of rounds, pretty standard for me. But a fun WOD overall.

  19. Guy

    CFWU x 2

    Squats @ 255
    3 x 175-190-205-215-225

    WOD: “Get up and stay there” TWSS

    5 Rounds of:

    1 Muscle up
    5 Ring dips
    60 Single

    Time: 8:56

  20. Darrell Dryden

    WUx2
    Deadlift
    225×3 245×3 285×3 305×3 305×5
    WOD
    3:27 ( give or take a few DU )
    Thanks Patrick for teaching me how to count DU. HaHa.

  21. Darrell Dryden

    Jane
    How’s it going? Sorry to hear about the ankle. Hope you heal up soon and come back to the gym. I miss your insults and insulting you. Guy says your even more miserable now that your all busted up. Guy and I both agreed that this “injury” is mostly for attention. Hope you get enough attention soon so that you can stop this scam and get back to the gym.

  22. Hannah

    Darrell Dryden :
    Jane
    How’s it going? Sorry to hear about the ankle. Hope you heal up soon and come back to the gym. I miss your insults and insulting you. Guy says your even more miserable now that your all busted up. Guy and I both agreed that this β€œinjury” is mostly for attention. Hope you get enough attention soon so that you can stop this scam and get back to the gym.

    You are one brave soul, Darrell. I would sleep with one eye open if I were you.

  23. Mario

    Mob + Low Back stuff
    DUs practice = not so good…
    MUs practice = 1, 1, x, x, x (woohoo!)
    WUx2

    Thrusters 5RM
    115, 125, 135, 145, 155 (tough, sure will help in the long run…)

    WOD (scaled MUs for PUsx3, did single-double on the skips)
    = 6:11 … felt really good, unbroken last sets of skips and dips

    All in all a good week so far, I’m starting to feel really good. For the first time in forever, nothing hurts. Good job everyone!

  24. Hannah

    wu x 2

    OHS singles 35, 45, 50, 55, 65 (pr)

    5 rounds:

    Get Up and Stay There
    3 Rounds
    3 pull-ups (red band)
    15 dips
    60 singles
    Time: 8:45

  25. Jeff L

    WU X 2

    Push Jerks X 5

    95-105-115-130-140

    WOD – Scaled

    5 rds

    3 Ring Rows
    15 Paralette Dips
    60 Singles

    Time – 6:29

  26. Sarah

    WU X 2

    Deadlifts – 65-75-85-95
    Sumo Deadlift 95

    “Get up and stay there”
    5 Rounds
    3 pullups (GREEN BAND YAHOOO)
    15 parallettes
    60 singles

    Time: 7:01

    First time using a smaller band! I was so proud of myself.. and I felt as if they were almost easier! πŸ™‚

    Still not getting DU’s but I did try before we did the wod. I can rip of 60 singles fast tho πŸ˜‰

  27. jeff s

    Kevin :
    Christmas is Dec.25. Just because you stay up really late on Dec.24, doesn’t mean you get to open your presents. Go to sleep little ones. The workouts will still be there in the morning.

    now that was funny! LOL

  28. Chris

    WU X 2

    Deadlifts 135-165-185-205-235

    “Get up and stay there”
    5 Rounds
    3 Pullups
    15 parallettes
    20 DU’s

    Time: 13:24

    Pushed thru the DU’s.. even though I was having a really hard time. Thanks for all the support 5:30 class! Much appreciated!

  29. Gabriel

    WUx2

    Strength – Cleans X5
    135-145-155-165-175×4
    165 and 175 Squat cleans

    WOD
    β€œGet up and stay there”
    5 rounds
    1 Muscle-up (small yellow band)
    5 Ring Dips
    60 Singles

    Time: 11:21

    Stretch + Foam Roll+ lacross ball on shoulders.

    Did 1 rope climb, then tried a L-sit rope climb before i left, got to a few inches from the chain. Form was not perfect.
    Excellent job Chantal on your rope climb!

    Great job 6:30 crew!

    1. Chantal G

      Thanks Gab !! The funiest thing is that when I got home, my fiance was super excited and told me that we finally got an offer on our house but I was WAY more excited to tell him that I reached the top rope climbing and that I did 16 DU in a row tonight !!!

  30. Chantal G

    Mobility
    WU x 2
    Strength : Overhead Squats 5 x 15-15-15-20-25
    WOD
    5 rounds of :
    – 3 pullups
    – 15 paralelle dips
    – 60 singles
    TIme : 6:17

    Tonight was an AWESOME night !!! Not only the Wod was super fun but I also beat my PR for DU (it was 8 and it is now 16 in a row) ANDDD I made it to the top of the rope (first time in my life !!!!) I’M SOOO PUMPED !!! LOVE CROSSFIT MONCTON !!!!

    Great job everybody πŸ™‚

    1. Krista

      Good job…but if you can do 16 DUs why was your workout singles??!! Practice and push through them with Jeff S and I πŸ™‚

      1. Chantal G

        Good point Krista but I didn’t know I could do DUs until I tried with the β€œgood” rope haha I tried with the green one last week and I could barely do 2 or 3 !! Next time, I will do DUs for SURE πŸ™‚

  31. jeff s

    mob x 1
    WU x 2

    strength cleans x 1.. dropped weight down.. working on form again as i lost that nice “pop” feel!..
    95×10-115-135-155-165-175

    wod Rx
    I was really looking forward to this wod, right up till kevin said “no you can’t use the low rings for dips after a MU, that would defeat the purpose of the “get up stay up”.. it was pure fear after that! lol.. wasn’t sure if i was able to do 5 dips after a MU, so i learned something new, i am able to do 5 rounds of MU with 5 dips unbroken.. albeit very slow! lol.. very happy with this time!
    7:55

    great job 6:30 class!!

  32. Marcel

    WU x 2

    Deadlift x 5

    225-245-275-285-295 x 3 felt back starting to round.

    WOD — scaled

    3 pull ups
    5 ring dips
    20 doubles

    Time — 11:02

    Very happy with this result, stuck with the doubles all the way. Banged ’em out one at a time, but got ‘er done πŸ™‚

  33. Chantal G

    Good point Krista but I didn’t know I could do DUs until I tried with the “good” rope haha I tried with the green one last week and I could barely do 2 or 3 !! Next time, I will do DUs for SURE πŸ˜€

  34. Nadine

    Mobility
    WU x 2

    Push Press 5x 50- 55-60-65-70

    3 pull ups ( excited of using the purple band for the first time in a WOD πŸ˜€ )
    15 Parallette dips
    20 DUs – Like Marcel said, I stuck with the doubles all the way! Going good at first, but at the end, 2-3 at the time but hey! Thats how you get better right! πŸ™‚

    Time – 8:40

    Practice climbing the rope, REALLY excited that I finally got the technique to do it! πŸ™‚
    Good job Chantal climbing all the way up!! A little bit more yelling when I was in the bathroom changing and everyone would of seen me comming out in my underwear!! hahaha

    Awesome job everyone tonight!

    What a fun night!! … like always!

    1. Chantal G

      Thanks haha I couldn’t “hang” any longer ! Good thing that you showed up when you did hehe πŸ™‚

  35. Lora

    Mobility
    WU x 2
    A little work on ring dips and muscle up progressions

    Strength: Front squat (x5)
    95-135-150-165-180 πŸ™‚ PR reps

    WOD “Get up and stay there”
    1 muscle up (scale: progression with med. purple band)
    5 ring dips (scale: 15 ring dips with med. purple band)
    20 double unders
    Time: 7:38

    Cashout: partner shoulder stretch and other assorted shoulder stretches

    1. Jeff S

      Nice job on the WOD Lora.. And another PR on front squats.. You gritted out the last few reps, impressive!!

  36. Krista

    Mob
    WU x 2

    Push jerks 5x 55-65-70-85-90-92 PR of 7# πŸ™‚ love jerks!!!

    Practiced DUs and was jumping much better, was excited to get a good WOD of DUs in….alas no, did em’ but not smoothly
    Tried a couple muscle up progressions for 1st time…

    5 rounds
    3 unassisted pull ups – yeah 1st time in a WOD
    15 ring dips w 2 small bands….tough tough tonight πŸ™
    20 DUs – best unbroken series of 13

    Rolled triceps!!
    Rope climb to top….wow, hadn’t done that since elementary school!! FUN!! I don’t think I’ll need to shave my right ankle for a bit haha nice little rope burn πŸ™‚

    Good job 6:30 class!!

  37. Corinna

    WU

    Strength: OHS: Kept it light to work on technique
    45-55-65-65

    WOD: 5 rounds: scaled

    1 muscle up progression with rings and band
    5 ring dips without the band
    20 double under’s

    Time: 5:56

    Good work out. The rings dips actually felt good!

    1. jeff s

      “ring dips actually felt good” ? you mentioned you had the exhaust fixed on your car, are you sure they didn’t run the pipe into the cabin? lol.. nice time on the wod corinna! πŸ™‚

    2. Lora

      LOL…yup…nothing about that sentence “the ring dips actually felt good” makes any sense!

      Seriously though, great job on the WOD!

      1. Corinna

        Yes, I guess that was a pretty crazy statement! Good job on the WOD tonight you two! No bands for the dips next time for you Lora! Nice work as Rx Jeff!

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