Newsletter Day!

3
Jun

Newsletter Day!

Check out Chantal LeBreton in June’s Newsletter! Also, a guest article by Mario Arseneau. 

AMRAP in 20 min
800m Run
12 Deadlifts (165/115#)
6 Hang Power Cleans (same as above or 70% of clean)

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109 Responses

  1. Mobility
    WU x 1
    400m run

    Push Press x 5
    95-100-105-110-115

    WOD: AMRAP 20mins
    – 800m run
    – 12 Deadlifts @ 95#
    – 6 Hang Power Clean

    Score: Completed 4 rounds with 40 seconds left on the clock. I think I could’ve went a bit heavier on the cleans.

  2. Gabriel

    WUx1 + 400m run

    Strength – Good mornings X5
    115-135-155-165-175

    WOD
    AMRAP in 20 min
    800m Run
    12 Deadlifts (145#)
    6 Hang Power Cleans (same as above

    3 rounds +800m run + 10 Deadlifts
    Great race Jack!

    Excellent work 6 AM’ers!

  3. Gabriel

    Wow! Love the newsletter!
    Mario, very inspiring article, thanks for sharing that! Chantal, very proud you are part of our CFM team. Keep up the great work ethics!

  4. Shane Hayes

    Mobility
    Wu x 1, with wall balls
    Run 400m
    Strength practice deadlift, and HPC
    Wod @ 165
    Run 800m
    12 deadlift
    6 hpc
    Rx 3 rounds and 600m roughly!
    Great class this morning Mario, awesome work 6 am er’s..

  5. Shawn Johnson

    Mobility
    WU x 1
    400m run

    Back Squat x 5
    115-135-155-165-175

    WOD: AMRAP 20mins
    – 800m run
    -12 Deadlifts @ 100#
    – 6 Hang Power Clean

    Score: Completed 3 rounds + 600m

  6. Jack

    WU x 1
    400 m run

    Back squat x 5
    135,225,275,295,315 (15# PR)

    WOD
    Run 800m
    12 dead lifts @ 165
    6 Hang cleans @ 165

    RX’d 3 rounds + 800m + 8 DL

    Thanks for the little push at the end Gabe.

      1. Jack

        They felt really good. Last one required a lot of grunting but it went up pretty smooth. It felt awesome to have the six 45 plates on the bar today. Been my goal for awhile.

    1. Blake

      Jack you are getting scarier every week. Please don’t turn into a green rage monster and break the box.
      Nice PR dude!

  7. Chantal L.

    WU x1
    400m run

    Push Press x 3
    95-100-105-110 (F, good, F), 105

    WOD – AMRAP 20 mins
    800m run
    12 deadlifts (70% of clean – 95#)
    6 Hang power cleans (95#)

    2 rounds + 12 deadlifts.
    Mario, I didn’t have time to read all your article before the WOD but when I opened it and saw the picture of the G in chalk I know what it was about. That helped me more than you know to keep going on the second and third 800m runs… I kept telling myself: there are people on this earth who wishes they could run so stop complaining and GO. Thanks – I needed that this morning.

  8. Heather Colleen

    Awesome newsletter – much needed inspiration this morning!

    Mobility
    WU x1
    400m jog

    Strength: Cleans – finally with both arms again!
    35-45-55-65-75 Considering my pre-injury PR was 80#, I was amazed to hit 75# today.

    WOD: AMRAP 20 mins

    800m run
    12 Deadlift (50#)
    6 HPC (50#)

    3 rounds, 200m

    First lifting WOD that I’ve done with both arms – yay for no overhead lifts! I feel like I’ve been hit by a truck, but in a really good way.

  9. Lora

    Thanks for the article, Mario. Very inspiring.
    Loved reading about your Crossfit journey, Chantal. You always bring lots of energy to the box. I am very impressed with your progress and determination. You are a STRONG lady! I’m left wondering, however: what happened to your gym buddy, Suzanne? 🙂

    1. Chantal L.

      …and leaving people to imagine the end of a story is a key to a great movie LOL

      she moved back home after university, but that’s ok because I have hundreds of gym buddies now! 🙂

  10. Amanda

    oooooh, my goodness I just read the awesome, inspiration-filled newsletter!! Mario, I’m so happy to have learned what makes you work as hard as you do. Thank you for the lesson on appreciating what we have, I will keep it in mind as I go into my next wod. Great job on your many successes, I look forward to seeing what’s next for you!
    Chantal, I’m so proud of you I could just cry. You’ve had struggles here and there, and you’ve never given up. I love seeing you lift weights, you’re so strong and focused on your form. You are an inspiration. Keep up the great work.

  11. Blake

    Great Newsletter!

    Mario I can relate 100% to your story as my own CrossFit journey began from a similar situation.

    What a great article Chantal! Favourite quote regarding goals: “And I can’t tell you if I achieved it or not because that defeats the purpose of being a ninja!”

    So glad you are part of CrossFit Moncton!

  12. Kevin Mack

    Mobility
    WU x1
    400m jog

    Strength: Push Press
    70-85-95-105-115#

    WOD: AMRAP 20 mins

    800m run
    12 Deadlift (95#)
    6 HPC (95#) Started out at 115# and it was too heavy.

    3 rounds, 235m

  13. Laura K

    Thanks Mario and Chantal for sharing your stories. You are both wonderful people. It has been a pleasure meeting you both this year. We are lucky to have you at CFM.
    PS. Nice pic of the rowing gang.

  14. Gillyon

    Just got a call from daycare. Lydia has caught pink eye. Mommy duty trumps gym time. Sorry for the late notice. 🙁 Please cancel my class.

  15. Rob Brydges

    Wux1 run 400m
    Strength x5 front squats
    135-145-155-160-165h
    WOD AMRAP in 20 min
    800m Run
    12 Deadlifts (165/115#). Did 135lbs
    6 Hang Power Cleans (same)
    -3rounds+800 m
    Rob Brydges

  16. John Gunn

    Mobility
    WUx1 (black band pullups, unbroken)
    400m run

    Strength – Shoulder press x5
    35 – 40 – 45 – 50 – 55 – 60
    > I had been stuck at 55, unable to hit 5 reps, for 2 months. I hit 5 reps, felt good, and tried for 60, and managed to (just barely) hit all 5 reps at 60!

    WOD: AMRAP in 20 minutes
    800m Run
    12 deadlifts & 6 hang power cleans @ 75#

    Completed 3 full rounds!

  17. Tania

    Mobility
    WU X1 + 400m run
    Strength: Back squat 5 x 80,90,100,110,115

    WOD: AMRAP 20min.
    800m run
    12 deadlift & 6 hang power cleans @85#

    Total: 3 rounds + 800m run +12 deadlifts and 5 hang power cleans
    (One clean short of 4 rounds but still happy) Great job 4:15 crew everyone was pushing it!!

  18. Taylor

    Mob
    Wux1
    400m run

    Wod: AMRAP 20 mins
    800m run
    12 deadlift
    6 hang power cleans

    Strength : clean
    45×5
    50×5
    55×5
    60×5
    60×5

    Score ; 3+400m

  19. Melanie

    Mobility
    WUx1

    Strength: Push Jerk – (5x) 55-65-70-75-85(PR10lbs)

    AMRAP 20 minutes

    800m run
    12 Deadlifts + 6 Hang power clean @ 65lbs

    3 rounds + 400m (a little over)

  20. Frank

    WU x 1
    400m run

    shoulder Press x 5
    95-105-120-135-145

    WOD: AMRAP 20mins
    – 800m run
    – 12 Deadlifts @ 135#
    – 6 Hang Power Clean
    total = 3 rounds + 550m

  21. Jackie H

    Mob
    Wu x1
    Practice toes to bar 8 & wall balls 10 @ 6lbs over orange line.

    Strengths
    Front squat 45-50-55-60-65

    WOD
    AMRAP 20mins
    800m run
    12 dead lifts
    6 hang power cleans
    *2 rounds @ 55lbs/ last round at 45lbs
    (Extremely disappointed that I lowered my weight)
    Total : 3 rounds +350 run

    Great class Marie-No!!!

    I need to learn to squat better, any tips? In everything I do I hear, big hips/ strong hips, push those thighs open… HELP!!

  22. Maddy

    Mob
    WU x 1
    500 m row – 1:45:4

    Strength – Deadlift
    10 x 95, 5 x 125-135-140-145 (5#pr)

    Practiced a few cleans @ 95#

    WOD
    AMRAP 20 mins
    1000 m row (3:48, 4:26 & 4:28)
    12 Deadlifts @ 75#
    6 Hang Power Cleans

    Total = 3 rounds

    I tried to pace myself but the rows felt like they would never end..! At least I had a rowing partner who seemed to feel the same way. Eh Jeff? 😉

    1. Maddy

      Note to self : Make sure to keep good posture on the row, my back was getting tired at the end and I was slouching. Booo!

    2. jeff

      I think the rowers were broken? I closed my eyes on the second row gave a good 10-12 pulls and opened them and think i’d only taken off like 4m?? lol.. or thats what it seemed like maybe!! thanks for the company just the same, i’d appreciate it more if you’d dump the odd F bomb next time!!

      1. Maddy

        I was trying to be ‘zen’ about it. But I dropped one when Pat came by to cool off with the wind from my rower… like I was rowing my a$$ off for his comfort @#?%! 😉

  23. Craig H

    mob wux1 (red band dips)
    400m run
    Strenght: push press
    70,75,80,95,100pr

    WOD Amrap 20min
    -800m run
    -12 deadlifts #85
    -6 hang power cleans #85

    3 rounds + 400m
    thanks for this class it made me realize how much running i need to do before my first rugby game in 6 weeks.

  24. Adam

    Mobility
    WUx2

    Strength: Push Jerk x5
    65, 85, 95, 105, 115
    Weight didn’t feel too bad, but I need form work.

    WOD:
    Deadlifts and Cleans @ 80#
    3 Rounds + 550m

  25. Natacha

    Great article Mario… I think its good to remind ourselves that we are lucky to be ‘suffering’ during wods… I’m sure there are many people on this planet that would trade places with us in a heart beat.

    Bravo Chantal!!!!!

    Mob
    Wu x 1
    400 m run

    Cleans 5 rm to 95#

    wod @ 80#
    3 rounds and 670 m
    ( loved it… Nice and sweaty)

  26. Nick G.

    MOB x 1
    WU x 1
    400m run

    Strength – shoulder press
    5 x 15,20,25,30,35

    WOD – AMRAP 20min
    – 400m run
    – 12 deadlifts #35
    – hang power clean #35

    5 rounds

    Thank you Amanda for helping me tonight

    1. Amanda

      Congrats on your first class, Nick!! You did great. You’re a great athlete, and I’m so happy to have coached your first class. I can’t wait to see what lies next for you at CFM, you’re going to kick some big league butt in a short amount of time!

    2. Corinna

      Great work Nick! Congrats on your first official Cross Fit WOD! Please thank your sister Kristen for doing the 400m warm-up run with me tonight.

  27. Marcel

    Mobility
    WU x 1
    400m run

    Shoulder Press x 5

    75 85 95 105 115 120

    WOD: AMRAP 20mins

    – 800m run
    – 12 Deadlifts @ 135#
    – 6 Hang Power Clean

    3 Rounds + 150 m run

  28. bradley

    Mobility + wu 1 400m run

    strength
    power clean
    120-130-140-148×4-145×1-120×5

    wod
    #120
    4 rounds + 200m run

    I love this work out very tireing and
    challenging

  29. Alexandre Bergeron

    Mobility + WUx1 (red band pullups, next time no band) Toes to bar are starting to feel pretty good.
    400m run

    WOD @100#
    3 rounds + 650m
    Had to get to the gym anyway so I kept running
    I surprised myself on that one, I didn’t even think I could run 800m without walking, let alone 4 of em with deadlifts and cleans in between.

    Feels good!

    1. Alexandre Bergeron

      Strength Shoulder Press x5
      65-70-75-80-85-85

      Did one more set at 85 because the last one was still easy on the last rep.

  30. Heidi

    WU x 1 + 400 M Run

    Dead Lifts x 5:
    140-150-160-170-180

    WOD:

    20 min AMRAP
    800 m run
    12 Deadlifts @ 85#
    6 Hang Power clean @ 85#
    3 Rounds + 400 m. run. Time on clock was 19:25

    Fun wod. I’ve been looking forward to the running + weight work outs.

    Great news letter Ninja Chantal & Super Mario. I always enjoy reading everyone stories & motivations.

  31. Chantal Guérette

    Mobility
    WU x 1
    400m run

    Strengths : Shoulder Press
    5 x 35-40-45-50-55(x3)

    WOD
    20 minutes AMRAP
    – 800m run
    – 12 deadlifts (65lbs)
    – 6 hang power cleans (65lbs)

    Score : 4 rounds and 11 sec. to spare haha !!! YAY 😀

  32. Sarah

    Mobility
    WU x 1
    400m run

    Deadlift
    55-65-75-85-95

    WOD: AMRAP 20mins
    – 800m run
    – 12 Deadlifts @ 65#
    – 6 Hang Power Clean @ 65#

    3 Rds + 350 m

  33. Corinna

    Great articles from our very own Super Mario and Super Cross Fit Judge Chantal! Keep up the great work. You are both an important part of our CFM family.

  34. Chris

    WU x 1
    400m run

    shoulder Press x 5
    95-105-120-135-145

    WOD: AMRAP 20mins
    – 800m run
    – 12 Deadlifts @ 155#
    – 6 Hang Power Clean
    total = 4 rds + 100 m

    Nice race Brad! Funny how this old guy could keep up with ya! lol

  35. Jeremy L

    Mobility
    WU X 1 ( 10 wall balls -10 buttefly pullups un broken PR!)
    400 m jog

    Back Squat x 5
    185-205-215-225-235

    WOD AMRAP 20 mins @ 135#
    800 m jog
    12 dead lift
    6 hang power cleans

    2 rounds + 2 dead lift

    Fun class,

  36. Corinna

    WU x 1
    400m run

    Strength: OHS x 3

    45-65-75-85-95-100 I have done this much weight in almost a year. Tonight, my OHS felt the best they have ever felt in a long time…

    WOD: AMRAP 20 minutes: RX

    800m run
    12 DL @ 115lbs
    6 HPC’S @ 115lbs

    4 rounds + 150m run

    Thank you so much for the push Marie-Noelle and Sebastien! I literally felt like I was dying trying to keep you two in my view!

    1. Amanda

      Your OHS looked good! I didn’t know you hadn’t done them heavy in a while, they looked pretty easy for you!

    2. Marie-No

      I’ve got ohs envy if you and mc! They looked really good tonight! Put that note in your book about a narrower stance!

      Great having you in the wod! Always a pleasure! Next time let me keep you in sight!

  37. Corinna

    Oh yes, great job tonight coach Amanda! A lot of people to keep track off. You ran the class like a well oiled machine!

  38. Jeff L

    Mobility
    WU X 1
    400m run

    Foam rolling and mobility again, legs were a little stiff from yesterday.

    WOD – Rx’d

    Total – 2 rounds plus 550m

  39. jeff

    mob
    WU x 1

    strength cleans x 5
    95-115-135-155-165- 165 (hang cleans)

    wod 20 minute amrap
    row 1000m
    12 deads
    6 power clean @ 165

    3 rounds plus 240m row
    *(^&%*&^%*&%^(&^ rowing sucked the life out of me for the rest of the movements..I was a sweaty mess! luckily I had a rowing partner in maddy that made it look easy! nice job girl.

  40. Andrea

    Mobility
    Wux1
    400m run
    Strength- Front Squats
    60-70-80-90-105 ( cannot believe how much more comfortable I am with front squats now… wow!!!)

    WOD @ #70

    Total= 3 rounds + 300m run

  41. Jackie

    Mob WUX1
    400M Run

    Strength – Push Press
    5×40, 45, 50, 55, 60 (thanks for the push coach Mario!)

    WOD
    800 M Run
    12 Deadlift
    6 Hang Power Clean @ 45 Lbs

    3 Rounds + 300 M

    Fun WOD…lots of fast runners at 6 AM!

    Fantastic newsletter. I enjoyed reading about my 6 AM buddy Chantal and was inspired by Mario’s observations. Nice knowing you both!

  42. Laura K

    Wu x 2 400 m
    AMRAP in 20 mins
    12 DLs & 6 HPCs @ 45
    800m run
    3 rounds and 100m
    I was the happiest person in the gym tonight. It felt good to run with the big kids. I could not have been lapped by a finer bunch.

    1. Amanda

      LOL!!!!
      You did AWESOME! I am so proud of you for those awesome runs!! Your smile was priceless at the end of the wod 🙂

    2. Corinna

      All your runs before and after class over the last several months are definitely paying off Laura! I mean who goes to the gym during non business hours and does 400 and 800m runs??????? lol!

      You have come so far in the last year and I could not be more proud of you! Great job tonight!

  43. Lora

    Mobility
    WU x 1

    Strength: OHS (x5)
    45-65-85-105-115 PR reps 🙂

    WOD (modified for Achilles)
    AMRAP 20 min
    1000m row
    12 deadlifts @115#
    6 hang power cleans @ 115#
    Total = 3 rounds even

    Those were the heaviest freakin’ 115# deadlifts and hang power cleans EVER!!! The rowing sucked everything out of me. Legs, back and arms were toast after rowing, but that’s okay….its not like I needed them for anything afterward *eye roll*

    Nice work 6:45 crew. 🙂

      1. Laura K

        Way to go with sticking with the row. Your achilles tendon injury will thank you in the long run (little play on words). I hope you are feeling better soon.

    1. Marie-No

      Great work on the row ma’am! If I’m ever stranded in a row boat Im calling you fit assistance! Hope your Achilles can get better soon so you can come run with us!

      Ps your ohs at 115 looked pretty smooth!

  44. Tania

    Loved the newsletter as always! Great work Mario and Chantal! Thanks Chantal for mentionning CrossFit Lisbeth. I just went on it, lots of inspiring messages! 🙂 Keep up the great work!

  45. Lance

    mobility
    Wux1

    Back Squats

    155×5-245×3-245×3-245×3-245×3-245×3

    WOD

    3 Rounds 700m run (finished the run after the timer because i can)

    Running still feeling really hard gotta get working on it.

  46. Blake

    Mob / WU / Run 400m

    Foam Roller / Lacrosse Ball Love/Hate on the Hammies

    WOD @ 140#
    3 rounds + 797m (Thank You Coach Kevin)

    Weight was heavy, had to break up the last set of HPCs which slowed me down a bit…that plus throwing up in my mouth a little on the last run.

  47. Heather S

    Mob
    Wu x 1
    500 m row

    Shoulder press 5’s
    65-79-75-80-85(x3) that was my 1 rep pr until about a month ago, so happy with that even tho it was only three

    Wod amrap 20 min

    800m run (as 1000m row)
    12 dead lifts (70% clean) 95#
    6 hp cleans

    3 rounds + 164m row

    Had the wrong weight on the bar. Should have been 90# and started with 100# then dropped to 95# which helped. Hard to jump the bar up with hamstring injury so I was happy to use the 95.

  48. Marie-No

    1) great work 5:45 class! Always a pleasure to coach!
    2) awesome job 6:45 crew! Wow, lots of hard work tonight!
    3) thanks Amanda for the great coaching and push for the last 2 rounds
    4) I’m sorry for the cursing as I realized there was still 2.5 min to go which meant I had to go start my last 800m
    5) great articles to Mario and Chantal! Very inspiring and lovely to read! Thanks for the link Chantal!

    Practiced hang power cleans – wod rx’ed = 4 rds and approx 350 m… Loved this wod! Cleans felt heavy for first 2 rounds, but the went well! Could have been the extra push from Amanda too!

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