The Power of CrossFit

4
Jan

The Power of CrossFit

Because of the nature of tomorrow’s workout, we had to create 3 heats. The regular Saturday class is now divided into separate classes. Please register for the heat you would like to participate in. Also, please show up early to warm-up properly (at least 15 min before your start time). Thanks!

Friday’s QOD – Do you have a New Year’s resolution? Or what’s your goal(s) for 2013?

AMRAP in 14 min
30 sec Ring Support Hold
30 sec Handstand Hold
30 sec Side Plank (Left)
30 sec Side Plank (Right)

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60 Responses

  1. Valérie Arseneau

    Damnit! this looks like a good one! I hate you cold.

    QOD : I want to make the women’s Atlantic frisbee team this summer. I almost made it last year and crossfit really upped my game! I think I got a good chance this summer 🙂

  2. Jack

    WU x 1
    2 min skipping
    box jump practice

    WOD RX’d – 5 rounds even

    Much more difficult then it sounded.

    QOD: Place top 25 in the Beatdown, <=13% bodyfat, be healthy and happy.

  3. Rob Brydges

    Wux2
    Strength front squat x3
    115-135-155-165-175
    WOD
    AMRAP in 14 min
    30 sec Ring Support Hold
    30 sec Handstand Hold
    30 sec Side Plank (Left)
    30 sec Side Plank (Right)
    – 5 rounds
    Rob Brydges

  4. Chantal Guerette

    QOD : Pierre-Luc and I are doing “365 random act of kindness”. Everyday, we will help someone or do something nice for somebody. Everynight, we will write what each of us did on a little piece of paper and put it in a jar so that next New Year’s Eve, we’ll be able to read what we did during the year 🙂 Already started and loving it !!

      1. Chantal Guerette

        Hahaha you won’t see me at Tim’s Sheldon, I rarely go there 😛 So far I’ve let some people go in front of me in lines at different stores, I’ve shoveled my neignbor’s drive way, I sold something on Kijiji and when the woman came to pick it up, I sold it for less then what we’d agree on… Little things like that 🙂 I’m always on the lookout for someone who needs help, this is fun 🙂

  5. WU x 2
    Foam rolling
    WoD Rx’d
    5 Rnds 30 sec ring holds

    Member Challenge: 34 Box Jumps

    QOD: Get back on the Paleo band wagon. Ironically I have been eating worse since the Paleo challenge and decline in performance has proven it. Pay off some small debts before Mexico trip in April.

  6. Denis

    Foam rolling

    WOD
    AMRAP in 14 min
    30 sec paralettes
    30 sec plank
    30 sec Side Plank (Left)
    30 sec Side Plank (Right)

    4 rounds + 30 sec paralettes

    Quote of the week

    “It’s not because your are old, it’s because you are fat”
    Josh

  7. Shawn Johnson

    Wux2

    Strength
    Back Squat x5
    85-100-115-125-130

    WOD
    AMRAP in 14 min
    30 sec Ring Support Hold
    30 sec Handstand Hold
    30 sec Side Plank (Left)
    30 sec Side Plank (Right)

    – 5 rounds + 30 sec Handstand Hold (with 3 seconds to spare)
    Ring support hold was very shaky in round 5 and start of round 6… Lots of yelling and grunting…

  8. QOD:

    Today, I’m walking like I’ve been hit by a truck, which serves as another reminder that I need to show up regularly and put in the work so that every CrossFit workout doesn’t leave me praying for death.

    My CrossFit goal is to attend, on average, 3x/week, like my membership says, and work harder than I have in the past to improve on all the things that either intimidate me or that I am not very skilled at, yet. Then, I want to participate in the Hopper this summer.

  9. Leslie

    Looking forward to todays WOD!

    QOD

    Not so much a resolution but I have a goal to work on my time management skills.

    I would like to devote more time to:
    -Social time with friends and family
    -Creating healthy routine habits by cooking at home, attending classes 4-5x a week and participating in the awesome xfit events
    -Volunteering on a regular basis with my therapy dog, Zoey

    They say that a person is more likely to succeed with their goals if they post them for the world to see…so I say bring on 2013!

  10. QOD: Maybe not resolution, but goals are to work on muscle endurance and bodyweight movements until the open is over. After the open id like to get my Crossfit Total over 1000.

  11. Jeff

    QOD
    after about 8 months of tapering in the wrong direction (due to injuries) I’m starting the slow climb back. My goal is to keep the progress slow even if feeling like I can go in leaps and bounds. Means scaling where appropriate and keeping the ego in check!! 🙂
    Couple with above, when knees are ready the short term goal is to get DU.

  12. Michelle

    Wux2
    Strength deadlifts x 5
    135-145-150-155-160
    WOD
    AMRAP in 14 min
    30 sec Tuck
    30 sec Plank
    30 sec Side Plank (Left)
    30 sec Side Plank (Right)
    – 4 rds + 13 sec. tuck

  13. Rob Brock

    WU x2

    Foam rolling and snatch practice with 45# bar
    WOD
    AMRAP in 14 min
    30 sec Tuck
    30 sec hand stand
    30 sec Side Plank (Left)
    30 sec Side Plank (Right)
    – 4 rds + 30 sec. tuck

    QOD
    Improve olympic lifts
    Do a sprint triathlon this summer. Does anyone have a road bike or triathlon bike they want to sell?

  14. Darrell

    Wux2
    Back squat
    185×5 205×5 225×5 235x5pr for weight and reps
    WOD
    5rnds 4sec left side plank
    Member challange
    48 box jumps in one minute.

  15. Maria

    QOD: a few things to work on this year. I’d like to be more in the present with myself and my family. Do more things that make me happy, get outdoors more. And work harder at the gym at the things I struggle with.

  16. Frank

    Wux2
    member challenge: 26 Box jumps in one minute
    foam rolling

    WOD
    AMRAP in 14 min
    30 sec Ring Support Hold
    30 sec Handstand Hold
    30 sec Side Plank (Left)
    30 sec Side Plank (Right)

    total = 3 rounds + 30 sec side plank (left)
    1st round was Rx but scaled handstand hold to parrallette hold on following rounds (should have done the plank instead of par hold – got mixed up)

  17. Lora

    Mobility
    WU x 2
    Lacrosse ball on pecs
    Ankle mobility and calf smash

    WOD that shall be known as the “Don’t Move WOD” HA!
    30 sec ring hold
    30 sec hand stand hold
    30 sec side plank (L)
    30 sec side plank (R)
    Total = 5 rounds + 6 sec plank (L)
    *maybe could have made up a little time with faster transitions and had to break up the ring holds for last 3 rounds

    Great job 5:45 crew!
    Hope to see lots of folks out for “Victoria” Hero WOD tomorrow! 🙂

  18. jeff

    mob
    2xWU

    lots of foam rolling, lacrosse ball and hip mobility work tonight.. thanks for the tips Kevin.

    Wod Rx
    6 rounds + 24 seconds ring hold..

    Really liked this wod. great one for a friday after foam rolling. 🙂

  19. Mario

    Mob, WUx2 (Gob.Sqt/ Gd Morn./ Pullups/ Dips/ Sit-Ups) @ 15 reps ea.

    Row 1k = 3:40.1

    EMOTM 10 mins
    – Sit-ups = 100 (10×10)

    EMOTM 10 mins
    – Push Press + Back Squats 135# = 30 (10 x 3, both)
    *did consecutive presses, then consecutive squats

    WOD Rx = 3 rounds + 18s handstand

  20. Rick Kervin

    WUx2
    Strength: Front Squats x5
    95-100-105-110-115

    WOD
    AMRAP in 14 min
    30 sec Ring Support Hold
    30 sec Handstand Hold
    30 sec Side Plank (Left)
    30 sec Side Plank (Right)

    5 rounds – 14 seconds into last side plank of round 6.

  21. Sarah

    Wux2
    Foam Roll Friday

    WOD
    AMRAP in 14 min
    30 sec Paralettes
    30 sec Plank
    30 sec Side Plank (Left)
    30 sec Side Plank (Right)
    – 5 rounds and had one side plank left

  22. Chantal Guerette

    Mobility
    WU x 2

    Strength : Cleans 5 x 55-65-75-80-85 (man this was hard !!)

    WOD
    AMRAP in 14 minutes
    – 30 sec parallette hold (tuck)
    – 30 sec handstand
    – 30 sec side plank (left)
    – 30 sec side plank (right)

    Total : 5 rounds and 10 sec plank (left)

    Can’t wait for tomorrow !! It’s going to be nice to see some much people at Crossfit Moncton 😀

  23. Jeremy L

    Mobility
    WU x2

    front squat 5 x up to 25#

    30 sec. paralletes
    30 sec. plank
    30 sec. side plank left
    30 sec. side plank right

    5 rds + 5 sec plank left

  24. Amy H

    Mobility
    WU x 2 1st set of pushups not from knees 🙂

    Strength OHS 5x 10-10-15-15-20
    Happy to finally get past 15#. Thanks for the tips Kevin and Joanna.

    WOD (with parallets & plank)
    3 rounds and 30 sec left side plank

  25. Melissa H

    Mob
    WU x 2
    Strength: Push Jerk x 5
    35-40-45-50-55

    WOD
    30 sec parallettes
    30 sec plank
    30 sec side plank left
    30 sec side plank right

    4 rounds and 10 seconds side plank left

  26. Lance

    Mobility WUx1

    EMOTM Clean & Jerks

    5 mins 3 reps #135
    5 mins 1 rep every 30 secs #185
    5 mins 3 reps #135

    EMOTM seems to be working these felt easy compared to last time.

    WOD

    4 rounds 21 second ring support hold. Ring support holds are what killed me on this everything else wasn’t too bad. Great job tonight everyone:D

  27. Shane Hayes

    Mobility
    Wu x 2
    Strength some light shoulder press, shoulders were a little sore today. 4 sets at 95lbs
    Wod rx
    5 rounds 10 sec right side plank. Fun Wod!

  28. Blake

    QOD: Hit workouts harder and live life fuller.

    Observations:
    1) Before doing kips on a pulley/pull-up machine in the resort gym, make sure it is bolted down.
    2) When you make up a CrossFit WOD in a resort gym…people WILL stare.

    Smith Machine Bench Press x 5
    135-155-175-185(3)

    Disney WOD #1 “Legal in the USA”

    — 21 single-arm (right) dumbell snatch @ 35#
    — 21 single-arm (right) dumbell snatch @ 35#
    — 21 Push-Ups
    — 21 Squats
    — 21 Strict-Pullups (see reason above)

    Time: 6:52
    Wow left arm d-bell snatches are way harder than right-arm ones. Was considering making this 3 rounds but it got a little busy in the gym.

    Miss you guys! Kick butt tomorrow!

  29. Heather S

    MOB
    WU x 2 (not pullups – elbow)

    Foam roll/lacrosse ball

    WOD
    WOD
    30 sec parallettes (tuck)
    30 sec plank
    30 sec side plank left
    30 sec side plank right

    5 + 15 sec right side

    All 30 sec were unbroken except round 3 tucks; no breaks on transitions. Hope I counted this right – I forgot to move my pennies until after round 2 (I think).

  30. mobility
    wu x 2
    strength – Over head squats x 3 (worked on my form)
    45, 55, 55, 60, 45

    WOD : AMRAP 14 min
    scale – 30 sec parallettes
    scale – 30 sec plank
    30 sec Side Plank (Left)
    30 sec Side Plank (Right)

    Total rounds = 5 rounds & 30 sec. parallette

  31. Jason Gagnon

    Mobility
    WU x 2
    Foam Roll Friday

    30 sec Ring Support Hold
    30 sec handstand Hold
    30 sec Side Plank (Left)
    30 sec Side Plank (Right)

    Total rounds = 4 Rounds + 25 Sec Ring Support Hold RX

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