No more scales

17
Jul

No more scales

How do you measure progress? It depends. I prefer to use my performance as a means of measuring. If my lifts are going up, and my times are getting faster, that’s progress.

But not everyone has the same goals. Some want to lose weight. And that’s fine. Just don’t use a scale to measure your progress.

CrossFit Moncton is not a weight loss facility. We are a fat loss facility. How do you measure that? The preferred way would be getting your body fat percentage tested with a bioelectrical impedance machine.

Sounds complicated? It’s really isn’t. You lay on the floor, they hook up a pad on your hand and foot, and in a few minutes, the machine spits out the results. Easy!

Where can you get this done? Right here at CrossFit Moncton. On August 4th, starting at 7:20am, Rebecca Bilodeau, the Holistic Dietitian, will be performing body composition tests for our members. Cost is $25 and can be claimed on most insurance policies. There is a sign-up at the gym in the office.

3-6-9-12-15 reps
Sumo Deadlifts (185/135#)
Ring Inverts

Karen showing a great overhead position

72 Responses

  1. Andy

    Mobility

    WU x 2 (sub pull-ups with sumo deadlifts

    Strength: Back Squats
    5x 135-155-185-205-225

    3-6-9-12-15 reps
    Sumo Deadlifts (185#)
    Ring Inverts (scale, toes to bar)
    Time: 8:55

  2. Kevin

    One armed snatch x3
    65-75-85-95-100 (pr for weight and reps)

    3-6-9-12-15 reps
    One armed Deadlift (95#)
    GHD situps

    4:47

  3. Gillyon

    Warmup
    Press (5)
    45-55-65(fail only got in 3) 65(only could get 4)-45

    WOD with 125lbs and ring inverts
    Time -12:05

    Thanks for pushing me to do inverts, Nat. 🙂 Great job!
    Amazing PR Denise!

    Note for next time – rings were too low for me. Higher is better.

    1. Corinna

      Great job on your pullups yesterday Gillyon and kudos to you for doing the inverted dips in today’s WOD. Keep up the fantastic work!

  4. Chantal L.

    WU x 2 – sumo deadlifts for pullups

    5x push jerk
    85-95-105-115. Was suppose to do a 110# in there but I just realised I skpeed it.

    WOD @ 135# and knee-bent V-snaps

    5:00

  5. Josh

    WU X 2 Sumo Deadlifts instead of Pull ups
    Front Squat X 5
    95-105-115-125-135

    Wod
    3-6-9-12-15
    Sumo Dead Lift @ 145#
    Ring Invert (Scaled to Kneess 2 elbows on the bar)

    Time 7:23

  6. Mobilitiy
    WU x 2 (pullups => sumo deadlifts)

    Deadlift x 5
    85-90-100-105-110

    WOD: 3-6-9-12-15
    – Sumo Deadlift at 80#
    – Ring Invert (Scaled to Situps)

    Time: 3:41

    Cashout: 15 Mackenzie Pushups

  7. Sheldon W.

    WU x 2
    Sumo DL practice

    Strength = Shoulder Press x 3
    45, 95, 105, 115, 125, 125

    WOD. 3-6-9-12-15
    Sumo Deadlift @ 170lbs
    Toes Trough Rings

    Time = 9:58

    Lots of no reps on the last set of toes through rings but I am glad I stuck with them.

  8. Steph

    WU x 2

    Strength : Back Squat x5
    25-35-45-55-65PR

    WOD 3-6-9-12-15
    Sumo Deadlifts @ 75#
    Toes Trough Rings
    Time: 6:09

    I enjoyed this WOD!!

    1. Lora

      Nice work on the WOD, Kerri…bummed I keep missing you though. Hopefully we will get to workout together before summer is over!

  9. Corinna

    WU x 1

    Strength: Practiced Sumo Deadlift

    WOD: 3-6-9-12-15
    Sumo Deadlift @ 135lbs
    Toes through Rings

    Time: 6:51

    Fun WOD!

  10. Natacha

    WU
    Front squat 5rm to 115#

    WOD (I did a weird sequence!)
    100# for deadlifts
    ring inverts
    3 of each… 6 of each…9 dl & 12 inverts…15 dl & 12 inverts… 15 of each
    11:03

    fun wod… love those gymnasticty wods!

  11. mobility
    wu x 2 (SMD for Pull ups @ 70#)
    strength – Shoulder Press x 5
    45, 50, 55, 60, 65×3 45×8, 45×8(Thanks for the tips Kevin have to work on keeping every thing really tight and not over extend my lower back)

    WOD : 15 min cap
    3 – 6 – 9 – 12 – 15
    SMD (95#)
    scale – V-snaps (unbroken)

    Time = 5:47 (SMD felt really good this morning no discomfort in my lower back form must be improving)
    cash out – back stretch & 15 McKenzie push ups

  12. Jack

    Mobility

    WU x 2 (sub pull-ups with sumo deadlifts

    Strength: push jerk
    5x 95-105-115-125-135

    3-6-9-12-15 reps
    Sumo Deadlifts (145#)
    Ring Inverts
    Time: 11:18

    Muscle up fail. Couldn’t even support my weight on the rings after the WOD. 🙁

  13. mobility
    wu x 2 (SMD for Pull ups @ 95#)
    strength – Dead lifts x 5
    185, 225, 245×2 (stop back felt weak)

    WOD : 15 min cap
    3 – 6 – 9 – 12 – 15
    SMD (185#)
    scale – T2B

    Time = 7:38
    cash out – 15 McKenzie push ups

  14. Mob
    Wu x 2
    (SD instead of pullups @65 and @95lbs)
    1st WU (SDHP)
    2nd WU (SD)

    Strenght
    Deadlifts 1’s
    35-155-175-195-215(F 3 times)-215 :)!!!
    Thanks for the tips Kev and Corinna really happy at the end, it felt good)

    WOD:
    @135lbs
    V-snaps
    Time:5:45

    Cash out: 15 McKenzie Push ups

    Good Job 12am crew!!! really like it!!

      1. Corinna

        Yeah, it was kinda fun and scary all at the same time. I have a huge fear of heights so being upside down while I am in the air is quite daunting for me to say the least! lol!

    1. Lora

      Congrats! I know how hard it was for you to get inverted for handstands…and now you are inverted AND suspended! Woohoo!

  15. Frank

    WU x 2 (sub pull-ups with sumo deadlifts)

    Strength: Back Squats
    5x 160-190-215-245-270 (5# PR)

    3-6-9-12-15 reps
    Sumo Deadlifts (185#)
    Ring Inverts (scale, toes to bar)
    Time: 7:34
    cash out – 15 McKenzie push ups

  16. Lance

    Mobility
    WU x2 sumo deadlifts instead of pullups

    ran out of time for strength will do tomorrow
    WOD
    3-6-9-12-15

    Sumo Deadlifts 185
    Ring Inverts (Toes through rings)

    Time: 11:01

    lots of no reps in the last set killed my time but im glad i stuck to the toes through rings. Great job everyone.

  17. Kimmy

    Mobility
    WU x2 sumo dead lifts instead of pullups 135#
    Strength: Push Press
    85-90-95-100-105 (PR) thanks Corinna for the advice…105 felt good!

    3-6-9-12-15
    Sumo Deadlifts 135#
    Sit-ups (scaled)
    Time: 4:04

    I like anything with Deadlifts so this workout was very enjoyable 🙂
    I would like to work on my core strength some more so I can progress from sit-ups…

  18. Rob Brock

    Mobility

    WU x 2 (sub pull-ups with sumo deadlifts

    Strength: Back Squats with Frank
    5x 135-165-185-215-250

    3-6-9-12-15 reps
    Sumo Deadlifts (185#)
    Ring Inverts (scale, toes to bar) Should have done this Rx. I tried ring inverts at the end of the workout and I think I could have done them
    Time: 9:11

    Thanks Corinna for the coaching for myself and Marc.

    1. Corinna

      You, Marc and I will put these in our warm up which will make us more apt to try them when they come up in a WOD! It is so cool how Marc looks up to you. He is good kid!

  19. Heather S

    OLY class
    MOB

    4oom jog
    10 lunges
    10 burpess
    Samson stretch
    5 min foam roll

    Burgener wu

    Skills
    Halting clean deadlifts x 3
    – 65 – 85 – 90
    Clean pulls X 3
    – 90 – 95 – 100
    3 position clean (mid-hang-floor)
    – 65-70-80-90

    Great class – I need sooo much practice on cleans!!

    🙂 🙂 500 m row – 1:49 (1 sec PR which made my day – really!)

  20. Amanda

    Strength: push presses
    5x 60-65-70-75-80

    WOD:
    3-6-9-12-15
    Sumo deadlifts (scale: 60% = 125#)
    Ring inverts

    T = 13:34

    Thanks everyone for the push

    1. Heather S

      Those ring inverst were so smooth they looked effortless (even though I know how much work they are!) Weel done Amanda.

  21. Rob B

    Mob
    Wux2 -sum dead lift instead of pull ups
    Strength.  Over head squats x3
    55 65 75 80 85.

    3-6-9-12-15
    Sumo dead lift. 185/135.  I did 155lbs
    Ring inverts. Did toes thru rings

    7:36

    Rob B

  22. jeff

    nice job on the wod today everyone.. sorry to have missed it, having CFM withdrawl as we are away in bathurst for the rest of the week.. just picture me sitting there on the bench from 3:15 till about 8:00 pm every night this week and i’ll be there next week doing just that! lol..

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