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

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  • Newsletter Day!...

Jul

04

Posted by Kevin on Jul 04, 2012 in NewsWOD's

Check out the July Newsletter featuring Super Mario!

21-15-9 reps of:
Deadlifts (225/155#)
Handstand Pushups

Compare to July 6/11

We have Care Bears at CrossFit Moncton!

Related Posts

90 Responses to “Newsletter Day!”

  1. Hahaha looove the picture today !

  2. Cuuuuuute!!! 🙂

  3. Strength OHS
    55×5-65×3-70×1-75×1-80×1 (PR)

    WOD
    21-15-9 reps of:
    Deadlifts (105#)
    Handstand Pushups (abmat and 25# plate)

    time= 7:09

    Great job this morning. Nice work Heidi!
    Looking forward to reading the newsletter too. Nice to meet you Justin. And Motley Crue is great handstand pushups music 🙂

  4. Great newsletter as usual!

  5. WUx2
    Strength Shoulder press 5’s
    90-95-100-110-115
    WOD
    21-15-9 reps of:
    Deadlifts (125#)
    Handstand Pushups (45# plate for first 21 then added a 25#)

    time= 8:29 I think, forgot to write it down. Nice seeing you this morning Justin. Fast time!!

  6. Great Read!

  7. WU X2 DL instead of Push Up
    Push Press X 5
    95-105-115-125-135
    WOD-“Diane”
    21-15-9
    Dead lift 225#(scaled to 135#)
    HSPU(scaled to Pike Push Up)

    Time 4:14

  8. Push Jerk to 145 X 5
    Wod Diane
    Deadlift scaled to 135#(for my hands sake)
    handstand pushups ( 45# and Ab mat) these felt great, I think I’ll use 25# instead next time
    Time 4:21 I think
    Good job 7am’ers

  9. Mobility
    WU x 2 (deadlifts instead of pullups)

    Strength – Shoulder Press 5 x 35-35-40-45-47 (Arrrgghh didn’t make it to 50!)

    WOD Diane
    21 – 15 – 9
    Deadlift (75lbs)
    Pushup (with small band)
    Time – 5:19

    Great newsletter again this month !!

  10. WU as posted
    strength, worked on technique for over head squats @ 65 lbs
    thanks for the help Pat

    WOD
    deadlifts @ 155 lbs
    pike push ups
    5:22
    great work out 7 am group

  11. WU X2 DL instead of Push Up

    Strength
    Power Cleans X 5
    95-115-135-145-150

    WOD-”Diane”
    21-15-9
    Dead lift @155lbs
    HSPU (scaled to Regular Pushups) Tried a Pike PU during the demo but felt a bad tearing like feeling in my shoulder like feeling so I quickly aborted that idea. lol

    Time = 3:14

    Lovin the 8:30 class, only a matter of time (read months) before I move up to the 7am.

    • 7am? Are we gonna lose you to the darkside of the morning crew 🙁
      Nice job on “Diane”. Way to listen to your body….see, you can teach a “mature” dog new tricks. LOL

  12. comment of the month:
    from Denis to Patrick, with a look of awe,
    “how do you know all this stuff”
    Patrick to Denis “i don’t know I just do”
    Hilarious , thanks for the morning chuckle

  13. Cleans 5x 65-70-75 and 4 @ 75 again… didn’t like my form, stuck with 75 but still could just get 4… weak morning I guess… 🙁

    21-15-9 reps of:
    Deadlifts @ 95
    Pushups

    Time – 6:07

    Good job everyone! 🙂

  14. It’s Tenderheart bear!!

  15. Heehee…love the pic and caption!
    Awesome newsletter. Great article, Mario and very interesting read on rhabdo.

  16. Great newsletter.
    Worked on OHS form
    Diane
    21-15-9
    Deadlift (65)
    Pushups
    Time 4:26 PR of 4 sec. and 15 lbs. heavier.

  17. WU x 2 (no pull-ups OR Deadlifts)

    Not able to grip a bar so worked on max. box jumps.
    Reached box (with base) + five 45# plates (PR!). If someone knows how high that is please let me know as my previous PR was 4 plates…I am guessing around 41-43″?

    WOD: Modified “Diane”
    21-15-9
    Back Squat @ 135#
    Push-ups (on 10# plates)

    TIME:5:11

    Thanks for figuring out a scale for me Kevin. Any workout is a good workout!
    Hands are still shredded.

  18. Back squats x2
    185-225-250-250-250-250-250

    Clean Pulls x3
    200-200-200-215-215

    Haulting Clean Deadlifts x3
    190-190-200

    Diane as Rx’d
    9:10

    Way off a PR but heaviest DLs in a wod in over 18 months!

  19. Mob
    Strenght x5 Shoulder Press
    45-50-55-60×3

    WOD: “Diane”
    21, 15, 9 repetitions:
    80 lb deadlifts
    push-ups from Toes with Purple Band

    TIME:4:11 PR of 1:07 and last time 75# and push ups on knees.

  20. MOB
    WU X2 (Dead Lifts instead of Pull-ups)

    Strength: Push Press X 5
    85-90-100-110-120 (PR of 5#)

    WOD “Diane”
    21-15-9

    Dead Lifts (135#)
    HSPU (Ab-mat w/ Rogue plates on each side)

    T: 9:50 I think?

    Thanks everyone for pushing me at the end. It was much needed and appreciated!!!

    Pretty sure this is my first WOD doing HSPUs Rx’d. Before I was just using the Ab-mat. 🙂

    Thanks for the Deadlift tips tonight Pat. They went a long way. I could feel more power, last 9 went up like nothing 🙂

    Great job 5:45! Everyone pushed really hard on this one!

  21. Great article Mario!
    WUx2
    Strength OHS x 5
    75-85-95-105-115 (2)

    WOD -scaled
    21-15-9 reps of:
    Deadlifts (185#)
    pushups
    T= 4:31
    Great job everyone especially those that did the handstand pushups!

  22. wu x 2 (Dead lifts for Push ups)
    strength – Push Press x 5
    95, 115, 125, 135

    WOD : ”Diane”
    21 – 15 – 9
    Dead lifts (185#)
    scale – Pike Push ups (20″)

    Time = 3:30

  23. WOD: 21-15-9
    Deadlift @ 115#
    HSPU 18 w/45# plate
    Switched to pike push ups for remainder
    Time: 7:48

    First time ever doing HSPUs. Was really hoping to get further with this but after 4 failed attempts at number 19 I gave in and switched to pike pushups. Feel a little defeated but I guess it is good for my first try.

    • Forgot strength

      Push press x 5
      95,105,115,125,130

    • HSPU’s are tough. Once you hit muscle fatigue/failure, it gets a bit scary. Great result for your first attempt. Practice these in warm-up when you can.

  24. mobility
    400m Run
    wu x 2 (Dead lifts for Push ups)
    strength – Push Press x 3
    45, 50, 60, 70, 80(F), 80(F), 75×2, 70

    WOD : “Diane”
    21 -15 -9
    Dead lifts (100#)
    scale – Plank Push ups

    Time = 5:43 (PR 31 sec from July 611with 5# more on dead lifts)
    cash out – McKenzie push ups

  25. Strength Front Squat 45-50-55-60-65

    “Diane”
    21-15-9 reps of:
    Deadlifts (100#)
    Pushups with band

    time= 5:06

    • That’s a quick time for 100# deadlifts Sarah, good job

      • thanks! Last time we had a wod with DL I had 85 pounds on my bar and Kevin told me to go to 95.. ha ha so this time I did 100

  26. Strength Back Squat 135-155-185-205

    “Diane”
    21-15-9 reps of:
    Deadlifts (215#)
    Pike Pushups

    time= 5:32

  27. WU X 2 (deadlifts instead of pullups)

    Strength – Push Press X 5

    95-115-135-145-150

    WOD – Diane

    21-15-9

    Deadlifts (sumo stance) @ 145#
    Pushups

    Time – 3:54

  28. WUx2 Deadlift instead of pull ups

    Strength Shoulder press 5′s

    95-100-105-110-115

    WOD Diane

    21-15-9 reps of:
    Deadlifts (155#) Had to scale deadlifts due to back
    Handstand Pushups (25# plate & 2 10#)

    time= 9:02

  29. MOB, WU x’s 2
    Strength Push Press x’s 5 30.35,40,45,50,55
    WOD Diane 21-15-09
    Deadlift 75#
    Push Ups purple band
    time 5:02

    Hats off to the hand stand push up people. Thanks Mario for sharing your story.

  30. WUx2 Deadlift instead of pull ups

    Strength – Front Squat X5
    135-155-175-195-205

    WOD “Diane”

    21-15-9 reps of:
    Deadlifts (225#)
    Handstand Pushups (Scaled to Pike Pushups on Fists)

    Time–> 9:07

    Great job 6:45 crew!

    Excellent Newsletter, Way to go Mario!!

  31. MOB
    WU x 2 (deadlifts for pullups)

    Strength Deadlifts 1’s
    135-155-175-195-205-215 (fail)

    Diane
    21-15-9
    Deadlifts (Rx155) @60% = 130#
    Handstand pushups – Reg pushups
    Time: 6:44

  32. MOB, WU x’s 2 (deadlift instead of pull ups)

    Strength Clean x’s 5 40 – 45 – 50 – 55 – 60

    WOD Diane 21-15-09
    Deadlift 75#
    Push Ups purple band (last 13 reps were on the knees)

    time 6:46

    Still need to work on those darn push ups.

  33. Diane
    21-15-9
    Deadlifts 135#
    HSPU

    8:06

    PR of 10# and 20 seconds.

    Fun little partner WOD with Kevin against Jeff and Lora after the prep class tonight – 5:36

  34. WU x 2
    Back Squats x 5: 110=120-130-135-140

    WOD:
    Dead lifts @ 135#
    HSPU with 45# plate & floor mat
    Time = 6:17

    First time for HSPU in a WOD for me. They actually felt pretty good. Will try with a 25# plate next time.

  35. Strength: Front Squats
    5x 90-105-110-115-120
    I always thought it is pointless to write “PR for reps” because assumed if you are able to increase your 1 rep max, then increasing on the 5’s & 3’s would pretty much follow. I learned that’s not the case. This was my 4th attempt to get 120# x 5, and I finally got it tonight. So here’s my debut: PR for damned reps. Finally. lol

    WOD: ‘Diane’
    (Scaled to HSPU’s with a 25lb plate & 60% of 1RM = 125# Deadlifts)

    T = 11:16

    I really like Diane! And I’d like to have a faster time at it! lol.

  36. Well, was a “forced rest” day for me (had to get my hair done…LOL), but ended up doing a quick little partner WOD with Jeff S vs. Kevin & Joanna after the Prep Class tonight.

    Tight race guys! Lots of fun 🙂 Time = 5:31

    • i know this routine.. tomorrow you will be drying it? lol.. nice job tonight partner!

  37. mob
    2xWU

    strength.. cleans x 3 for form only..
    95-125-135-135-155-135-135

    Wod Diane
    21-15-9
    deads @ 225
    HSPU with abmat and plates to make it Rx
    12:29?
    really like this Wod, but was the first time i used plates on the side for my hands, i didn’t find them more difficult except for the hand postion on the plates was odd.. Thank you everyone for the cheering at the end.. it really helps.. was even kinda humourous when everyone cheered at my ninth rep (last set) obviously not knowing i’d “no repped” on two of the reps of that set.. lol.. need to work on HSPU before tackling this girl again! ..

    partner wod with Lora against kevin and Jo.. fun.. time 5:31 i think..

  38. Nice work doing Rx’d. Those are some heavy deadlifts! Sorry I missed it 🙁

  39. That was my post..

  40. started wod as rxd, kipped first 12 hspus then used a 25 plate for the rest.
    time:15:00
    pretty happy with this result, last time i did hspus in a wod i could not do them all the way to the floor and they were a real struggle with the 45 plate.

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