4
Jul
Newsletter Day!
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!
Newsletter Day!
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!
Hahaha looove the picture today !
Cuuuuuute!!! 🙂
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 🙂
Congrats on your OHS PR Maria! You’re a little powerhouse! Nice work on the WOD too!
Thanks Lora!! 🙂
Great job Maria. Try losing the mat for the HSPU’s!
Great newsletter as usual!
Thanks for the shoes yesterday! Must appreciated!
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!!
Great Read!
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
Fast time Josh. 🙂
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
4:12 Darsey…..Don’t cut yourself short
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 !!
You’ll get that 50# shoulder press next time 🙂
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
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
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
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! 🙂
It’s Tenderheart bear!!
Heehee…love the pic and caption!
Awesome newsletter. Great article, Mario and very interesting read on rhabdo.
Great newsletter.
Worked on OHS form
Diane
21-15-9
Deadlift (65)
Pushups
Time 4:26 PR of 4 sec. and 15 lbs. heavier.
Nice PR Heather!
Well done Heather! Nice PR 🙂 Congrats.
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.
Awesome box jumps Blake! Take care of those hands!
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!
Nice job on the workout. Fun working out with you, don’t get to do that very often!
Great job on the WOD. Happy your back is cooperating 🙂
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.
awesome PR Leesa!
Good work Leesa 🙂
Great PR, Leesa!
Nice progress Leesa.
Woohoo! Nice job. Congrats on your PR Leesa!
Thanks everyone 🙂
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!
Nice job on the HSPU!
Congrats on your Push Press PR and on doing HSPU’s Rx’d. That’s HUGE!! 😀
Thanks ladies!
Great job Eric!!!
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!
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
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.
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
Nice work on your PR, Rachel!
Nice PR Rachel. 🙂 Well done.
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
Strength Back Squat 135-155-185-205
“Diane”
21-15-9 reps of:
Deadlifts (215#)
Pike Pushups
time= 5:32
Good work Chris. Fast time.
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
Fast time Jeff 🙂
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
nice job on the HSPU buddy.. you were smooth at them!
Good job on the HSPUs Marcel. 🙂
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.
Can I say it again? Really happy you decided to join. (or that Corinna was able to talk you into it?) 🙂
Thanks Amanda. I am actually starting to like it.
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!!
Nice job on the Rx deadlift on Diane Gabriel. Heard they were fast too! 🙂
Nice job man!
Gabe you hammered those deads.. i looked over and you were flying, great job!
Thank guys 🙂 Had to make up time for the slow Pikes
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
Good work Heather!!!!
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.
The pushups will come Val. Keep plugging away at them. 🙂
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
Nice PR Joanna! Congrats. 🙂
I have HSPU envy.
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.
Nice work on the HSPU’s Heidi!
WOOHOO! Congrats on the HSPU’s Heidi. Great job!
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.
YAY!!! PR for reps!!! Congrats 😉
Nice job on Diane, too.
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!
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..
Nice work doing Rx’d. Those are some heavy deadlifts! Sorry I missed it 🙁
Nice work on your half-assed rest day. lol
what’d i do to you? lol
lol no sorry that was supposed to be directed at Lora, who was supposed to have taken a rest day and ended up working out! lol
That was my post..
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.