Main Site Monday

68 Responses

  1. Mobility
    WU x 2

    Shoulder Press x 5
    65-75-85-90-95(3)

    WOD
    20 Front Squats – 115#
    30 Box Jumps – 30″
    40 KBS – 45#
    50 Wall Ball – 20#

    Time: 8:18

    80% of my front squat is heavier, but my back didn’t feel like cleaning anything heavier than 115# this morning.

  2. Chantal L.

    WU x 2

    no strength… by the time I looked at the clock it was already 6:25?

    WOD
    20 FS – 105# (80% of my clean)
    30 BJs – 21″
    40 KBS – 35#
    50 WB (14#, 9′)

    11:34 This WOD made me nervous, but it was actually not as bad as I thought. Referring to the newsletter’s article… WHAT A GOOD SWEAT! Just kidding… but I usually don’t sweat this much, so yeah – it mentally felt good. LOL

  3. Shawn Johnson

    Mobility
    WU x 2

    Front Squat x 5
    95-105-125-135-145

    WOD
    20 Front Squats – 105#
    30 Box Jumps – 24″
    40 KBS – 40#
    50 Wall Ball – 14#

    Time: 10:32

  4. Gillyon

    Great newsletter. Love the photos! Marie No…you are simply amazing. Reading your bio gave me chills. You are inspirational. 🙂

    WOD
    Warmup
    Cleans played with technique. Arms are bending before full extension. Need to work on this before my weight goes up.

    WOD @ 95lbs
    Could have went heavier and will next time, but my form gets ugly fast with heavy weight.
    9:36

  5. Michelle

    Mobility
    WU x 2

    Shoulder Press x 5
    40-45-50-55-60 (x2) These make me soooo mad!

    WOD
    20 Front Squats – 95#
    30 Box Jumps – 24″
    40 KBS – 35#
    50 Wall Ball – 10#

    Time: 10:48

    This wod terrified me, and I liked it 🙂

    1. Michelle

      Oh, to compensate the let down on my shoulder press… I got my first 3 toes to bar, after the wod (can’t string together yet). It all balances out!

  6. Caleb

    Mobility
    WU x 2
    Foam Roll

    WOD
    20 Front Squats – 115#
    30 Box Jumps – 30”
    40 KBS – 35#
    50 Wall Ball – 20#

    Time: 11:16

  7. Caleb

    Mobility
    WU x 2
    Foam Roll

    WOD
    20 Front Squats – 115#
    30 Box Jumps – 30”
    40 KBS – 35#
    50 Wall Ball – 20#

    Time: 11:16

    Cashout stretches
    Rowed 1000m

  8. Melissa H

    Mobility
    WU x 2

    Strength: OHS x 5
    30-35-40-45 (ran out of time to try 50#)

    WOD (15 min cap)
    20 front squat @ 45#
    30 box jump 18″
    40 KBS @ 30#
    50 Wall Ball @ 6#

    Time: 12:25

    Really psyched myself out on this with the box jumps, took it slower than I could’ve handled I think.

    Cash out: forward bend
    Practice DU (up to 14)

  9. Kevin Mack

    Mobility

    WU x 2

    Strength: Front Squat x 5
    80-90-100-110-120#

    WOD
    20 Front Squats – 95#
    30 Box Jumps – 24″
    40 KBS – 35#
    50 Wall Ball – 14#

    Time: 14:18

  10. Heather S

    Great newsletter Marie-Noelle!
    I have had the chance to share the bar with Marie-Noelle many times and always feel inspired and motivated after spending time with her. So glad she is part of the CFTMoncton family 🙂

  11. I would like to thank all member I’ve had the pleasure to coach in my first full week of classes. I’m really having a whole lot of fun, it is truly motivating and makes for a cheerful morning before heading to the office! Helps getting through the more stressful work days!

  12. Denis

    OHS X 5
    45-65-75-85-95 15# PR

    WOD
    135#
    24″ box jump
    53# KB
    20# Ball

    15:15
    Killer wod

    Great line from the newsletter “Abs are made in the kitchen.”

    1. Blake

      Wow man, that’s a great time for a frickin’ heavy WOD.
      I like that you posted how you broke it down…I often neglect to think about that part.

  13. Heather Colleen

    Great newsletter this month! Wow!

    Mobility
    WU x 2

    Strength: Deadlift x 5
    75-95-105-115-125 (10# PR and it still felt great!)

    WOD (15 min cap)
    20 front squats – 65#
    30 box jumps – 18″ (started at 20″ but after doing the squats unbroken my legs were just not obeying…)
    40 KBS – 25#
    50 Wall Balls – 8#

    Time – 11:22

    This one was FUN. 🙂

  14. Gabriel

    As always excellent Newsletter. Way to go Marie-Noelle, excellent article!

    Also congrats to the Paleo Challenge winners and all those who participated.
    Hope all of you will keep on the Paleo Train from this day farward.

  15. Blake

    WU x 1
    50 No-Show Burpees due to me being a dummy

    Push Jerk x 1
    155(3) – 165(2) – 170 – 175 – 180 (PR)

    WOD:
    20 Front Squats @ 145# – (10/6/4)
    30 Box Jumps @ 30″ (steady and almost unbroken)
    40 KBS @ 53# (24/16/10)
    50 Wall Balls @ 20# (all messed up and slow…no-repping on my very first rep was not a good sign)

    TIME: 11:43

  16. Jack

    WU x 2
    Strength: OHS x 5
    55,65,75,85,95

    WOD:

    20 Front Squats @ 135#
    30 Box Jumps @ 24″
    40 KBS @ 45#
    50 Wall Balls @ 20#

    TIME: 10:25

    Being the first day back from 2 weeks of abusing my body I scaled alot. Glad I did cause it almost killed me.

    I missed crossfit more than anything. I tried to do some workouts at the hotel but it wasn’t the same. Glad to be back.

  17. Rob Brydges

    Wux2
    No strength. Rolled out
    20 Front Squats (205/145# or 80%) did 140lbs
    30 Box Jumps (30/24″)
    40 KBS (53/35#)
    50 Wall Ball
    -11:05
    Rob Brydges

  18. Andrea

    Mobility
    WUx2
    Strength: Shoulder press
    25-30-35-40-45
    WOD:
    20 front squats #55
    30 Box jumps 12″ box with 45 pound weight
    40 KBS #25
    50 Wall balls #8

    Time 9:12

    I think I should have done more weight with the squats because I did them unbroken!

  19. WOD RX’d !!
    13:17

    Heaviest weight I’ve cleaned in a workout to date. Squats done in 3 sets 11-6-3, box jumps unbroken but slow and steady (jump up step down), KBS 25-15 and wallballs…well lets just say they took about half my time. Fun!

  20. Tania

    Great Newsletter!
    WOD
    20 Front squats 60#
    30 Box jumps 20″
    40 KBS #20# (I think I am ready to go heavier, these were not challenging enough)
    50 wall balls 10# (so many no reps yikes!!!)

    8:10

  21. Frank

    WU x 2

    deadlifts x5 (sumo stance)
    210-240-275-315-345 (10# PR)

    WOD
    20 Front Squats – 185#
    30 Box Jumps – 24″
    40 KBS – 45#
    50 Wall Ball – 20#

    Time: 35 walls ball completed
    very though WOD, had a couple of failed attemps to clean the bar, box jumps were very slow, too much rest time in between resps, back was hurting on the wall balls, poor performance overall. I know I could have finished this under 12-15 minutes. Time to refocus!

  22. Chris

    Mobility
    WU x 2

    Cleans x 5
    135-155-165-185

    WOD
    20 Front Squats – 175# – 10, 5, 5
    30 Box Jumps – 30″ – 30 unbroken
    40 KBS – 53# – 20, 10, 10
    50 Wall Ball – 20# – 10, 10, 10, 5,5,5,5

    Time: 8:42

  23. Kevin L

    Guess I’ll give this one a go tomorrow! wanted to try the push press today

    WUx2
    Strength deadlift 5×5 (kg) – 50-70-80-90-100

    Paleo challenge WOD
    21-15-9
    burpees
    KBS (53lbs)

    Time: 5:08

    5 minute rest

    4 rounds of
    AMRAP push press first round @50kg then last three @45kg
    30 DU’s
    1 minute rest

    Score: 7 (@50kg) +9+9+9 = 34

    Fantastic day and great times everyone!

  24. Maddy

    Mobility class – Thanks Jo!
    WU x 2

    Strenght – Shoulder press
    5 x 75 – 80 – 85 – 90 (3)

    WOD
    20 Front squats @ 25#
    30 Step ups @ 18″
    40 KBS @ 30#
    50 Wallballs @ 6#

    Time : 8:46

    My ‘noodle legs’ tell me that this was a good one… I couldn’t even hold in my clutch at red lights on my way home… had to put it into neutral!

    Next time – more weight on squats (hopefully…), KBS @ 35# and heavier wallball.

  25. Jeff L

    Mobility
    WU X 2

    Strength – Front Squats X 5

    135-185(3)-185-205-225

    WOD

    20 Front Squats 185#
    30 Box Jumps 20″
    40 KBS 53 #
    50 Wallballs 20#

    Time – 12:29

  26. Amanda

    Strength: only did 3 sets of back squats…trying to ease back in after vacation! In hindsight, I shouldn’t have bothered with a strength tonight!
    5x 125-135-145

    WOD: holy @#$%. I’m going to be crippled for a week.

    20 Front Squats (100#) – I should have been at 120# but I knew it would be too much after 8 days off. Broke these into 3 sets
    30 Box jumps (24″)
    40 KBS (35#)
    50 wall balls – 14#, 10″.

    Finished at the 15:00 mark. Thanks for the push Chris and Marie-Noelle.

    Great job tonight everyone!

  27. Danial

    WuX2

    Strength : Cleans x5

    65 75 85 95 105

    WOD

    20 Front Squat 65 lbs
    30 Box Jumps @ 28 inch
    40 KBS @ 35 lbs
    50 Wall balls @ 20 lbs

    10:09

    Front squat is coming along . Have to break my wrist in . The weight pushing down on my wrist and fingers kills . I taped them up before WOD and seemed to help a little better . Going to add 10 more pounds onto my front squat next time and eventually I will be at %80 . Other then that box jumps were great 30 looked too high but once I stared doing 28 I realized I could of done them at 30 next time . KBS went well heavier weight next time . Wall balls broke them down into 3 set and now my legs are jello .

    Good Work every one see ya all Friday

  28. Gabriel

    WUx2

    Strength – OHS X5
    45-65-75-85-95
    1st time in over 1 year am doing them to these weights and wrist fells great when taped up.

    WOD

    20 Front Squats (185#) 16-4
    30 Box Jumps (30″) Very broken
    40 KBS (53#) 10-10-10-10
    50 Wallballs (20#) Very broken

    Time – 11:30

    Should have broken the Front Squats in 3 sets.

    Great job 6:45 crew!

  29. Marie-No

    Great work today everyone! Thanks for the support and comments about the news letter. Moncton Crossfit and its members is what keeps me going!

  30. Heather S

    Mob
    WU x 2

    Strength push jerk 1’s
    85-95-105-115-125F-125 (re-pr 🙂 )

    Wod
    20 front squats @ 110 (less than 80% of my front squat so I could clean it :s)
    30 box jumps 20″
    Kbs 35# unbroken
    Wall balls 10″ 10#

    Front squats were 10-6-4
    Box jumps went really well tonight, no hesitation between jumps soon will be rebounding!! 15-10-5
    Wallballs sets of 10 – Did 10# wb after some serious massage therapy on the arm/elbow this morning. Good idea since could feel it pretty much after the first 15.

    WOD was not nearly as bad as it looked!

    Welcome back Amanda!!

  31. Shane Hayes

    20 Front Squats (205/145# or 80%) 30 Box Jumps (30/24?) 40 KBS (53/35#) 50 Wall Ball.
    Mobility
    Wu x 2 Pullups were chest to bar (strict)
    Strength practice cleans 135×10/ 185×5/ 205×2/ 215×2 heaviest I have ever tried and they felt good. They were power cleans.

    Wod rx 10:52 Squats were 10/5/5, box jumps were steady and felt good, first time doing 30”, wall balls were slow and crappy… Lol

    Great news letter Marie-Noelle, also great write up Kevin.

  32. Amy

    Mobility
    WU x 2

    Strength deadlift x5 60-65-70-75-80

    WOD
    20 front squats 45#
    30 box jumps 12″
    40 KBS 20#
    50 wall balls 4#

    Time 12:18
    Great workout! My legs haven’t been that wobbly after a WOD in awhile. I should have used a 25# kettle bell and a heavier med ball.

  33. Jason Gagnon

    Mobility
    Wu x 2
    Strength
    Push Press
    95,125,135,145,155 x 5 PR of 5#

    WOD

    20 Front Squats (135#)
    30 Box Jumps (30″)
    40 KBS (45#)
    50 Wallballs(20#)

    Time: 11:51

    good time but need to improve on taking less breaks.

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