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Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
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Newsletter Day!

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  • Newsletter Day!...

June’s Newsletter featuring Lora D and a guest article by Corinna R.

Skill of the Week – Skin the Cats

1-2-3-4-5 reps
Muscle-ups
Overhead Squats (135/95#)

*10 Down-ups between each round

Backwards – WAY tougher than forwards

Related Posts

100 Responses to “Newsletter Day!”

  1. Awesome newsletter..Great read from start to finish, Great article Lora, and Corinna..

  2. Another great newsletter! Thanks for the great articles ladies!

  3. WU x 2

    Push Jerk x 5
    65-85-85-100-115

    WOD: 1-2-3-4-5
    – Muscle up (scaled to 3 pull ups and 3 ring dips, both with purple band)
    – OHS 65#

    Time: 15:37

    Could’ve done more on the OHS but wasn’t sure about how it would go to clean more than that with my back.

  4. Great newsletter. Lora and Corinna you are both very strong and inspiring women, keep up the good work;)

  5. WU x 2

    Strength: cleans
    5x 95-115-135-155-155-135 practice, thanks for the coaching Joanna

    1-2-3-4-5 reps
    Muscle-ups (scale 3x pull-ups and ring dips with purple band)
    Overhead Squats (135#)
    *10 Down-ups between each round
    Time: 14:03

  6. Back Squats x3
    135-155-185-205-225 (tried high bar – very different)
    245-265 (low bar – matched pr)

    1-2-3-4-5 reps
    Muscle-ups
    Overhead Squats (135/95#)
    *10 Down-ups between each round

    10:48

  7. 1-2-3-4-5 reps
    Muscle-ups
    Overhead Squats 95#
    *10 Down-ups between each round

    9:51

    That was challenging but I liked it. If it was a little confusing for some on a Monday morning I apologize 🙂

  8. Front Squats (x5) 65-105-125-145-155

    Muscle-ups (scale 3x pull-ups and ring dips with 2 small bands)
    Overhead Squats (65#)
    *10 Down-ups between each round
    Time: 14:05

    First work out without using band for pull-ups. This was my first Cross Fit goal, so what if it took a bit of time to get there – it feels so good!

  9. WU x 2
    No Strength – 10 min of foam roller goodness.
    Skipping – 2 DU… I have digressed. More practice!

    1-2-3-4-5 reps
    Muscle-ups (scaled to 3x pull-ups & ring dips w/ sm. purple band for last 4 rounds)
    Overhead Squats @ 80#
    *10 Down-ups between each round

    Decided to try MUs for this… got one and could not get any more. Just didn’t have the strength/transition combo working for me. No bravado…I just wanted to see what I could do.
    I was hoping for more than 1 but I am not too disappointed, I tried them and will try them again.

  10. Awesome newsletter!! Great work Lora and Corinna. Both are you are inspirations 🙂

  11. WU x 2

    Strength – 3x push press
    75-85-95-105-110

    WOD
    1-2-3-4-5 reps
    Muscle-ups (scaled to 3x pullups + dips)
    Overhead Squats (65#)
    *10 Down-ups between each round

    Time: 13:57 (I think?)

  12. Awesome article, ladies!!! Thanks for sharing your wisdom!

    Lora – our childhoods sound identical!!

  13. Awesome awesome AWESOME newsletter girls!!
    A while back, I had a conversation with Corinna about how she now concentrate on “technique” more then adding weight… and thanks to her, I now don’t really care anymore if I have to go through the same strenght 3,4 or10 times before adding weight cause I get that I need to improve on “technique” first! Since that conversation, I’m a bit more relaxe when I do my strenght and I don’t always try to put more… only if I feel I have the lift right and that Im ready to add more!

    Thanks for sharring ladies!! 🙂

  14. Very well written articles in the newsletter today, Corinna and Lora! Both of you are role models in our CrossFit community. Thanks for sharing!

  15. WU x 2

    Strength: Shoulder Press X5
    85-90-95-100-105X4-105
    Did 6 rounds because form was a little weak on 5th round

    1-2-3-4-5 reps
    Muscle-ups (scale 3x pull-ups and ring dips with purple band)
    Overhead Squats (45#)
    *10 Down-ups between each round
    Time: 12:59

  16. Loved this newsletter, great job Kevin & Jo.
    Corinna & Lora, you are an inspiration to all of us.

    Form is so important, and that’s why I love Crossfit and having a coach correct my form. It’s hard to know if you are doing the lift’s right sometimes.
    Corinna if you were corrected…. Im sure I could be corrected for sure. Love it.
    Lora, I laughed when I read that brevity is not your forte and you would prefer a tall building with stairs!! hehehe.

  17. Great newsletter guys! 🙂

  18. wu as posted
    push press; 5@ 95, 115, 125,135, 140 pr 5

    wod
    pull ups, dips purple band
    OHS 55
    time 11:49

    good job putting this together Jo.

    Great aritcles Corrina, Lora. you two are an inspiration to all.

  19. WU x 2

    Strength – Front Squats x 3
    135- 175-185-195-205

    WOD – 1-2-3-4-5
    Pullups and Ring Dips (yellow band and 2 yellow bands on the last round)
    OHS 95#
    10 Down Ups between rounds
    Time: 14:35

    Managed to get one skin the cat, but will try again tomorrow before the WOD

    Great Newsletter!

  20. WUx2
    175×5 185×5 195×5 205×5 225×5
    WOD 1-2-3-4-5-6
    Muscle-up
    front squat 155
    Down-ups
    6 Rnds
    11:30

  21. WU X 2 (pull up strict – purple band, then added skinny band)

    Back squat x 1
    45-95-115-145-150 (15#pr)

    WOD – 1-2-3-4-5
    Pullups and Ring Dips (Purple+yellow band with a kip pull up)
    OHS 70#
    10 Down Ups between rounds
    Time: 12:25

    Great work 3:15, enjoyed this one.

  22. OHS x 3
    45 55 65 70 75 (PR)

    WOD Scaled
    3-6-9-12-15 pull ups & ring dips ( skinny purple band for dips)
    1-2-3-4-5 OHS @ 60#
    Time = 13:04
    Great newsletter! You ladies rock! And cant wait to try that recipe 🙂

  23. Congratulations to 2 strong, beautiful role models: Corinna and Laura!

    push press x 5: 55, 60, 65, 70 (1)… I don’t think I waited long enough between sets.

    WOD Scaled
    3-6-9-12-15 pull ups & ring dips (green band for pull ups; 12″ box & paralettes for dips)
    1-2-3-4-5 OHS @ 45#
    Time = 18:18
    Thanks for the encouragement to finish!

  24. WOD 1-2-3-4-5 reps
    Muscle-ups (subbed for x3 pull-ups/dips for rounds 2 to 5)
    Overhead Squats (135/95#)
    *10 Down-ups between each round
    TIME = 16:27

    Comments:
    – Got one muscle-up. Can I get a Whoop Whoop!! Also, muscle-ups for round 2 almost happened…
    – Ring dips slowed me down considerably during round 4 & 5. Set of 2s then 1s…
    – Going solo into a WOD is a different ball game. I had to kinda “zone out” in order to keep going. Especially after round 3….
    – Thankful that I can snatch 135#….

    Good job express class! Good job! *pat on the back* lol

  25. WUX2
    Strength: Push Press
    45×10… (X5) 55 – 60 – 65 – 70

    WOD: (Scaled)
    3-6-9-12-15
    ~ Pull-ups (Purple + skinny bands) + Parallette Dips
    1-2-3-4-5
    ~ OHS @ 50#
    + 10 down-ups between sets
    Time = 11:56

    And… new Double Under PR of 45! (+9)

    Great Newletter!! Inspiring!

  26. Thanks everyone for all the positive comments today. I am very much looking forward to working with each and everyone one of you once I get through my evaluations with Kevin.

  27. and Joanna. Did anyone read the Cross Fit article in the Times and Transcript today? Cool article.

  28. First of all, I want to apologize to my 6am peeps for going to a 5:45pm class today. It was just a one night stand and I promise it didn’t mean anything 🙂

    WUx2

    Strength: Squat Snatch
    95×2
    110×2
    120×1
    130×1
    140×1

    WOD:
    1-2-3-4-5 reps
    Muscle-ups
    Overhead Squats (115#)
    *10 Down-ups between each round

    8:03

    • One night stand? Pfffffftttttt….
      You’ll be back…

    • I feel so used.. All the while telling us that the morning crew sucked!! I don’t know what to believe now! 🙂

    • It may have been a one night stand, but it still hurts Pat. Ditchin’ us for quickie with your wife at 5:45….I may need a little time, but I think I can get past it.

  29. Also, I thoroughly enjoyed reading this month’s newsletter while drinking my coffee this morning. Thanks Corinna and Lora!

  30. Mobility
    WU x 2 (ring pullups and TTR on second round)

    Strength: Back squat (x3)
    95(10)-135-160-185-205-215 (PR reps) 🙂
    *thanks for the spot Amanda and Heather…you guys gave me the extra courage I needed to get those last few reps 🙂

    WOD – well that kicked my ass

    Scaled
    3-6-9-12-16 pull ups and ring dips
    OHS @ 95#
    1-2-3-4-5
    *10 down ups between rounds

    (Ring dips – rds 1&2 unassisted, rds 3&4 w/ skinny band, rd 5 w/ 2 skinny bands)
    (OHS were a broken mess on rounds 3,4 and 5)
    (Forgot my down ups after round 4, so did it after round 5)

    Time = 19:06

    Great work 5:45 crew! I’m in awe of those who did this WOD as Rx.

    • I’m in awe of you using 95 pounds for the WOD.. And your OHS looked smooth right through! Great work!

    • What great perserverance Lora. OHS at 95#’s are crazy to say nothing of the rest of the wod. No wonder you forgot the last of the down ups!

    • Great job on the OHS Lora. Great write up as well!

  31. WU x 2

    Push Jerk x 5

    115-125-135 stayed at this weight for next two sets and worked on form.

    1-2-3-4-5 reps

    Muscle-ups (scale 3x pull-ups and ring dips)
    Overhead Squats (85#)
    *10 Down-ups between each round

    Time: 13:26

  32. Cleans to 155 worked on form and kept weight lower. Thx Kevin for the video, very helpful.
    Wod
    Got 2 muscle ups, and failed 5 in a row after that so I scaled to pull ups and dips
    Time 15:19

  33. Mobility
    WU x 2

    Strength : Push Jerk 5 x 35-40-45-50-55

    WOD
    – 3 pullups, 3 dips, 1 OHS, 10 downups
    – 6 pullups, 6 dips, 2 OHS, 10 downups
    – 9 pullups, 9 dips, 3 OHS, 10 downups
    – 12 pullups, 12 dips, 4 OHS, 10 downups
    – 15 pullups, 15 dips, 5 OHS
    Time – 9:31

    For this workout I used the red band for the pullups, the purple band for the dips and 25lbs for the OHS. For fun at the end I tried to do pullups with the purple band and I was able to do 3 in a row 🙂 I really loved this workout but after all the pullups from Saturday, it was a bit hard ! Good job 6:45 crew 😀

  34. Strength: Deadlifts
    5x 135-150-155-170-185

    WOD scaled:

    3-6-9-12-15 pull ups & dips – added the small band for my round of 15 dips.
    1-2-3-4-5 OHS (70# – first round was 65#, forgot to finish putting the weight on…stupid! Thanks for helping me Lora!)

    T = 17:37

    Good one, I liked it! Hope to do better on my ring dips next time.

    • I forgot about the downups – I did them!

    • Nice work on the WOD Amanda and thank you for not ‘shunning’ my high five like so many other times!! Lol

    • Well done Amanda! Great work on the dips. I caved and started using a small band in the 3rd round…

    • Very impressive on the unassisted ring dips on the first 4 rounds, Amanda. By the way…we 6:00 a.m.’ers miss you….and now your pulling Pat over the the dark side…come baaaaack:)

  35. We have a Group Fundamentals starting Tues/Wed/Thurs of this week. It’s 3 sessions for $105. This is a one time deal and you must make all 3 sessions (at 7:30pm). If interested, contact me right away!

  36. 1xmob
    2xWU

    Strength OHS
    45-65-95-105-115
    Haven’t done OHS in some time and they felt great..

    WOD @115
    1-2-3-4-5
    MU
    OHS
    Down ups
    12:10

    Loved this WOD.. But do wish I’d tried it at 135.. Next time! 🙂

  37. MOB
    WU x 2
    Strength: Shoulder press 3’s
    60-70-75-80-85 (2, fail) 1 more at 85 than last time!

    WOD
    1-2-3-4-5
    Muscle up (sub 3X pullups + dips with blue/purple band)
    OHS (95rx) 75% ohs=65#’s

    10 downups between rounds

    Time: 14:19

    Thought this was going to be a disaster when I dumped my first OHS! (I’ve never had that happen in a wod before…) but was able to get back on track. Turns out that when you look down the bar goes down, but when you look up, the bar goes up. Seems obvious now – and I’m pretty sure I’ve been told this before:)

    Very impressive on the mu’s Jason. Amazing to see!

  38. WUx2

    Strength – Deadlift X5
    225-245-265-285-285

    1-2-3-4-5 reps

    Muscle-ups (scale 3x pull-ups and ring dips)
    Overhead Squats (95#)
    *10 Down-ups between each round

    mixed no band or small green band on the dips.

    Time: 15:56

    Great job 6:45 crew!

    Excellent articles Lora and Corrina!
    Great Newsletter as always Kevin and Jo!

  39. Thanks to everyone for your kind words re: the newsletter today. I’m so proud to be a part of this Crossfit family.

  40. WU x 2

    back squat 5RM to 95#

    WOD with 2 small bands for pull ups (all unbroken) and medium band for dips (very broken!) and 35# for OHS and no jump with down-ups

    thought I had 10:30 but saw 11:23 on the board… quite sure about the :30 so maybe it was 11:30?!?… regardless, I loved the wod.

    gonna go read the newsletter…

  41. WU x2
    Front Squat x 3: 110-115-125-135-140(x1 & then failed)

    WOD:
    3-6-9-12-15 (Pull Ups unassisted & ring dips, skinny band)
    1-2-3-4-5 OHS @ 85#
    10 down ups between each round
    Time = 16:45

    Took me awhile, but I was determined to get all my pull ups done w/o a band. Last round was brutal.

    Loved the news letter. Great words of wisdom from two very strong gals. Contrgrats on all your CF accomplishments.

  42. WUx2

    Front squats 5x 60-65-70-75-75

    WOD
    3-6-9-12-15 pull ups & ring dips ( skinny purple band for dips and pull ups)
    1-2-3-4-5 OHS @ 45#
    10 down ups between each round

    Time – 9:22
    LOVED it!!
    Great job 6:45 crew!! 😀

  43. wu as posted
    Shoulder press x 5 45- 50-55-60 (x3)

    WOD
    pull ups medium band, dips paralettes
    OHS 50
    time 12:35

    Great article girls!!!

  44. A little self-depreciating CrossFit humour to end the day!
    http://youtu.be/rgH_ZoMOht8

    Lots of big workouts today! Good job folks!

  45. strength – front squat 95-135-155-175-185

    3-6-9-12-15
    pullups
    ring dips (first 3 rounds unassisted)
    OHS 65#
    10 down ups between rounds
    Time: 14:00

    thanks Amanda for your help

  46. MOB
    WU x 2

    Strength: Cleans X5
    95-110-120-130-140

    3-6-9-12-15 reps
    Pull-Ups / Dips

    Overhead Squats (80#)

    *10 Down-ups between each round

    14:15

  47. wu as posted

    Shoulder press x 5 45- 50-55-60 (x3)

    WOD
    pull ups black and Purple band, dips paralettes
    OHS 45#
    time 10:18

    Really Great article girls!!!

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