Congrats Mudders!


Congrats Mudders!

Skill of the Week – Muscle ups

AMRAP 20 min
Run 400m
Max Pullups

Post number of pull-ups completed for each round to comments.

Compare to June 2/11

Our Tough Mudders completed the 5+ hours event on Mount Snow yesterday. They said that their CrossFit training helped them through the event, pushing their physical and mental limits. Congrats Heidi, Marcel, Patrick, Darsey, Blake and Mario!!

What a rush!

82 Responses

    1. Kevin McD

      hey rob, i tried them on and they fit perfect. i’ll take em :). i threw them in the office for now. thanks 🙂

  1. Andy


    400m jog

    WU x 2 (one round of pull-ups

    Strength: Push Press
    5x 95-115-135-155-175

    WOD: Nicole
    AMRAP 20 min
    Run 400m
    Max Pullups
    Score: 10 small yellow band, 12, 11, 10, 10 purple band = 53

    Thanks for the coaching Corinna

  2. Maria

    Congrats Mudders! What an accomplishment!

    Strength push press x 5


    Total pull-ups 61

    PR of 5 pull-ups but no band this time! Yay
    Good work 6amers, Trent and Vincent I have
    Fun trying to keep up with you, you guys are fast!

  3. Darsey

    The tough mudder event was so much fun! I had a blast. I’m not in that photo cause I finished earlier (3hrs 20 min) and had to take off to head back to the family. I was able to complete all the obstacles with out any help. ( crossfit training really helped for most, if not all of it, especially the funky monkey bars and Berlin walls) I don’t think I would have been able to complete these unassisted before crossfit 10 months ago.
    See you guys soon

  4. Good to see yon this morning coach Corinna what a nice surprised.

    400m jog
    wu x 2 (i round of pull ups)
    strength – Overhead squats x 3
    35, 55, 60, 65, 70(F), 70×1

    WOD : Nicole
    AMRAP in 20 min.
    400n run
    Max Pull ups (big band)

    score – 27, 20, 18, 16, 17 = 98 (should have used smaller band but my left arm is still giving me some problems, did the same amount of rounds from June 2/11 score was 76 with green & yellow band)
    cash out – lacrosse ball, McKenzie push ups

  5. mobility
    400m jog
    strength – Front squats x 5
    95, 135, 155, 185, 205

    WOD : Nicole
    AMRAP 20 min.
    400m run
    Max Pull ups

    score – 16, 16, 12, 13, 10 = 67 Rx (no PR same score from June 2/11 used no band on my pull ups this time)
    cash out – arm rolling

  6. Way to go Mudders!

    Strength Cleans x 5

    Nicole rx
    Total pull-ups 90

    If you want to run like a zombie, this wod is the one to do.

    Thanks for the Clean tips Corinna.

  7. Gillyon

    Congrats Tough Mudders! 🙂

    OHS (5) 15, 35, 45, 55

    WOD rx’d – 83 pull ups. Was happy with my results until I went back and saw my PL (pre-Lydia) score was 105. Yikes still a way to go. Might do this as change for change or I might redo Fran. Great job 7amers. 🙂

    1. Lora

      I’ve said it before, I’ll say it again…I HAVE PULL UP ENVY! (and that’s your post baby numbers…I can’t even look at the pre-baby numbers! LOL)

  8. Lance

    I was just wondering Kevin for the mobility class if you allow people to sign up for another class that day or if you’d rather they didn’t.

      1. Lora

        Ummmm….yeah….Mr Pretzel, come next week and “hang out” with us for 30 minutes again…holy flexible! I was happy to *almost* get my elbow to the floor until I looked over and you had your entire chest flat on the floor! LOL. Nice work!

      2. Lance

        hey now i didn’t know i was gunna be able to do that im glad that i can but totally not my fault:P besides i usually work mondays so you probly wont see me there for a while.

  9. Rob B

    Run 400
    Warm up x2 one round of pull ups
    Strength.  Push jerk x3
    75 95 105 125 135

    WOD Nicole.   Am rap 20 min
    Run 400 
    Max pull ups
    Pullups for 64
    Rob Brydges

  10. Chantal L.

    WU x2 – only one round of pullups

    Strength – 5x back squats

    Was supposed to do push jerks but I somehow injured my left wrist on Friday 🙁

    WOD with black and skinny purple band:

    16-13-12-11 + 400m run (no time for pullups) TotaL: 52 … 6 less from last time, plus used bigger bands. Boo. Although last time I had 1 or 2 extra rounds to get 6 more, so not sure which one is best

  11. Chantal G

    WU x 2 (only one round of pullups)
    Strengts – Back Squats 5 x 60-65-70-75-80

    WOD “Nicole”
    AMRAP in 20 minutes
    – 400m run
    – Max pullups (red band… 25-20-20-20-15-8)

    Total – 108

    After looking at the board, I realized that I should have tried my pullups with the blue band haha !! Next time…

    Great job people, thanks Corina

  12. Heather (Mum)

    Congrats Mudders! Well done for sure.
    Strength X 1 Backsquat
    AMRAP in 20 min. of
    400 m run
    Max pullups
    Total 61 PR of 2.

  13. Josh

    Congrats Tuff mudders

    WU X 2( 1 rnd pull up)
    Should Press X 5

    AMARP 20 min
    Max pull up ( purple band)

    77( 20-16-15-12-14)

  14. Frank

    Congrats Tough Muders!
    mobility class
    400m Jog

    Shoulder Push Press x 5
    105-120-140-155-173 (3) 1# PR for reps

    WOD: “Nicole” Rx
    AMRAP 20mins

    400m Run
    Max Pull Ups
    Score: 53
    not a PR for reps as I did 54 pullups with a band last time

  15. Patrick

    Thanks guys!

    As tough as it was, i felt like crossfit trainning got me more than prepared for this event. Many runners struggled on the steep hills. Some puked, many had severe cramping, etc. I wouldn’t say it was easy but i felt great through the whole thing. I’m already considering doing it again. Who’s with me? Haha

    1. Lora

      Not surprised that Crossfit prepared you for this event. Congratulations on finishing Tough Mudder unscathed…(well, except for your hair, but damn, you look so BAD ASS with that mohawk!)

    2. Heidi

      Ditto to that Pat. CrossFit was the best training for this type of event and I felt great through the whole thing, and surprisingly, only a little bit sore today. Such a fun time and oh, what a rush at the finish line!

  16. Heather S

    400 m jog
    WU X 1

    Strength – hamsting stretches/foam roller/lacrosse ball

    WOD – Nicole
    AMRAP 20 mins

    400 m run
    Max rep pullups (small blue band)

    Reps 15-16-15-10-3 = 59

    Total 5 rounds (2 km run) – not that this counts 🙂

    First time for this one I think (even after 2 years!) Would love to have run fast enough to get a few more PU in that last round – 400m is a lot of running for 3 extra reps!!

    Good job in the heat everyone!

    BONUS: Monday mobility class with the amazing Joanna!

    1. Joanna

      Amazing eh? Thanks 🙂 Great job doing all those runs “just for giggles” lol oh and nice job on the pullups too!

  17. Valérie Arseneau

    400 m jog
    WU X 1

    Strength – Front Squat
    5x 60-70-75-85-95

    WOD – Nicole
    AMRAP 20 mins

    400 m run
    Max ring row (Shoulder was bugging me)

    Reps 18-13-14-16-15-20 = 96

  18. Corinna

    WU x 1
    400m jog

    Strength: OHS with light weight. Worked on form.

    [email protected] RX


    Total : 78 pull ups

    Should have gone harder on my runs to get another round of pullups in, but oh well, next time!

    May 12, 2010: 63 pull ups and I was on the bands

    1. Heather S

      78 Rx? Wow!!

      And thanks for writing that last time you were on the bands – it gives me hope for the future 🙂

  19. Mobility
    WU x 1
    400 m Jog
    Strengths – Dead Lifts 5 x 40-45-50-55-60

    WOD “Nicole”
    AMRAP in 20 minutes
    – 400m run
    – Max pullups (rings… 20-20-15-10)

    Total – 65

    Is there a crying wall? If not, can we get one so i can sign it? Thanks Jo for reminding me to breathe 🙂

    1. Lora

      If there was a crying wall, my name would be on it more than once! Good on you for sticking it out through a tough WOD 🙂

  20. Jack

    400m jog
    strength – Clean x 5
    95, 105, 115, 125, 135

    WOD : Nicole
    AMRAP 20 min.
    400m run
    Max Pull ups

    score – 18, 14, 11, 12, 10, 11=76 Rx

    Possibly could have gotten one more round but I had to stop to see if Brigitte was dying. Jo informed me she was intact so I went back to work. 😉

    Love you baby ;P

      1. Jack

        Thanks. My forearms are telling me it was alot. I could have been faster on the runs but I was just feeling gassed tonight for some reason. Alot of bad eating and drinks on the weekend would be the culprit I think.

  21. Kevin

    Front squats x2

    Modified Wod

    5 rounds
    400m Run
    15 Unbroken Front Squats (135#)


    This was great. It will definitely be a regular workout soon.

    1. Lora

      Ohhhhh…I like the look of this 🙂 Last time “Nicole” came up as a WOD (June 2/11) I had a shoulder injury and subbed Max Front Squats for Max Pull ups. From what I recall it was “deeeee-lish”!

  22. natacha

    500m row: 2:34.6
    WU x 2
    shoulder press 5RM to 65#

    WOD with 500 m rows and small band: 51 (10-10-10-10-10-11) plus 333m row at the end
    rows: 2:14, 2:12.5, 2:15, 2:17.5, 2:16, 1:30 (for 333m)
    shoulder was a little funky so didn’t go crazy on pullups

  23. Shawn

    ohs x 5
    95,95,115,115,135 f, 135- slowed these down abit to make sure i got full extension, made them quite a bit tougher.

    Wod as rxd
    30-23-20-16-15-16-20= 140

    great job 5:45. Awesome to see papa bear do his first wod, it was a good one

    1. Lora

      Wow…huge numbers on the pull ups. Great job.

      Sorry I missed your Dad’s first WOD. I look forward to seeing him around the gym!

  24. Blake

    Gotta say, CrossFit REALLY prepared me for the Tough Mudder both mentally and physically. It’s a very challenging course, but I knew given what I have accomplished at CFM that I could get through it. We stayed together as a pretty large group but what we gave up in time we made up for in team spirit. An AMAZING experience! CrossFit Moncton was well represented! See you at the box soon!

  25. Gabriel

    400m run

    Strength – One Arm Press x 5 (with KB) each arm

    “Nicole” as Rx’d

    AMRAP 20 min
    Run 400m
    Max Pullups

    Total of 73 pullups

    Cashout: Lacross Ball on Shoulders – Foam Rolling

    Great job 6:45 crew!

    Congratulations to the Tough Mudders! 🙂

  26. Mob
    400 M Jog

    Strength- Front Squat x5

    Wod: Nicole

    AMRAP in 20 Min

    400 M Run
    Max Pull Ups- Black and Med Purple Band


    Total Pull Ups- 87

  27. Steph

    400m Jog
    WU x1

    Push Press: x5

    WOD: Nicole

    400m Run
    Pull Ups (Medium Band)

    Total = 66Reps

  28. 400 m jog
    WU x 1

    Back Squat 1’s

    400 m Run
    Max Pull ups (green band)

    Total: 91 Reps

    What a WOD and mobility class right after!! my arms were so TIRED!! but glad I did it!! 🙂

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