Newsletter Day!

3
Sep

Newsletter Day!

Check out Frankie in September’s newsletter! Did you know he’s been with us since early 2011?

Open WOD 13.4

AMRAP 7
Up Ladder by 3
Clean & Jerk (135, 95#)
Toes to Bar

3,3 / 6,6 / 9,9 / 12,12 / 15,15/ 18,18…

Compare to March 29/13

By the way, did you hear CrossFit Moncton won the Fittest Box this weekend at Battle of the North?! Very proud of our members!

fittest box

88 Responses

  1. Laura K

    Congrats CFM on the “Fittest box” award at the Battle of North over the week-end. It was awesome to see everyone give it their best. There is lots of heart at CFM.

  2. Mobility
    WU x 2
    + 10 wall balls
    + 15 KBS at 53#

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

    WOD: “13.4”
    AMRAP 7
    Up Ladder by 3
    Clean & Jerk @ 85#
    2 x Kickouts

    Score: 3 rounds + 6 clean & jerk

    Cashout: figure 4 stretches + 65 DU’s

  3. Ginette

    Mobility
    WU x2
    + 10 wall balls

    Strength: front squats: 25, 30, 35, 40, 45 (×5)

    WOD: 13.4
    AMRAP: 7 minutes
    Up ladder by 3
    Clean and jerks: @30
    Kick out ×2

    Score: 46 reps

    Thanks for the great coaching Kevin! Great job CFM at the battle of the north!

  4. Chantal L.

    WU x 2

    Back squats x 5
    95-135-155-175-185

    Games WOD 13.4 @ 95# with Kick outs

    – 39 reps (3 rounds + 3 C+J)

    Great article Frankie!

  5. Daphne-Anne

    Mobility
    Warm-up x2
    Strength : shoulder press up to 70

    Wod: 13.4
    3,6,9,12… Clean and jerks – 65
    3,6,9,12… Toes to bar

    Reps: 57

    Cash out: hip mobility

    Congrats to everyone on the weekend!!

  6. Amanda

    Great article, Francis! You’ve made a lot of great progress since you started and you’re an important part of our gym – your smile and attitude are contagious.
    You’ve got some great goals listed, let us know if/when we can help you with some of them. 🙂

  7. Joanna

    Frank – Your first official WOD was March 15/2011, it was Nate. This was your post:

    WOD: Nate
    Scaled:
    AMRAP in 10 minutes
    – 8 pullups (red band)
    – 8 dips
    – 12 pushups (last round on knees)
    – 8 KBS (30 lbs)
    = 2 rounds + 4 dips

    Compared to when we did Nate just last week:

    WOD: “Nate” Scaled
    AMRAP in 20 min of:
    8 Pullups
    8 Dips (2 small purple bands)
    12 Pushups
    8 Kettlebell swings 53#
    5 rounds + 9 pushups

    Congrats on all your progress! Happy to have you with us 🙂 Look forward to seeing you achieve your goals!

    1. Lora

      WOW! Look at that! Great progress Frankie! I love it.

      Oh, and aren’t you happy you’ve been posting your WODs? Now it doesn’t really matter that you’ve lost your book. 🙂

  8. Corinna

    Great newsletter Franky! You are such a hard worker and you have made a great deal of progress. But most importantly, I love your personality. You smile and say hi to everyone at the gym with those dimple cheeks of yours : ) Keep smiling and working hard towards your goals buddy. I love working out next to you and having you in my classes as well.

  9. Shawn Johnson

    Mobility
    Warm-up x2
    Strength : Push Jerk x5 (off for 2 weeks, scaled back 10%)
    95-110-130-140-150

    Wod: 13.4
    3,6,9,12,13 Clean and jerks – 80lbs
    3,6,9,12 Toes to bar

    Reps: 73

  10. Blake

    Mob / WU

    (Squat) Clean x 5
    125 – 135 – 145 – 155 (PR reps)

    WOD: “13.4” as Rx’d
    Score: 61 reps (PR 11 reps from March 28, 2013)

    I wasn’t even sure I was going to do Rx as I wasn’t feeling 100% and had forgotten my shoes, but everything felt pretty smooth and I was able to push a few more reps.

  11. Julie J

    Mob
    WU x 2

    Strength – Shoulder Press x 5
    40-45-50-55-60 (only got to 4 on the 60#…was sooo close)

    WOD – 13.4

    3 Clean and Jerks @ 40#
    3 Kickouts

    Add 3 to each round as you progress through the rounds – in case of the kickouts, x 2 (6) for each round.

    Score: 36

  12. Kevin Mack

    Mobility
    WU x 2

    Strength – Push Press x 5
    65-85-105-115-125#

    WOD – 13.4

    3 Clean and Jerks @ 95#
    3 Kickouts

    Add 3 to each round as you progress through the rounds – in case of the kickouts, x 2 (6) for each round.

    Score: 38

    600m Run

  13. Steph L

    Mobility
    WU x2

    Strength: Back Squat
    80,90,100,110,×5 120×4(PR)

    WOD: 13.4 @ 55#

    Total Reps = 64

    Cash Out: Figure 4

    Great class Amanda!!

  14. Frank

    Congrats to all Battle of the North participants!
    wu x2
    push jerk x5
    115-135-155-175-195(2)

    Wod: 13.4 Rx

    Reps: 48
    No PR, did 62 at the games.

  15. Tom L

    Mob
    WU x 1

    Front Squat x 5
    70 – 75 – 80 – 85 – 90

    WOD: “13.4″
    AMRAP 7
    Up Ladder by 3 (start @ 3)
    Clean & Jerk @ 65#
    Toes to Bar

    55 Reps

    Great class Amanda!

  16. CAM

    Mobility
    WU X1
    Strength: Deadlift X5
    135, 155, 185, 195, 205

    WOD: 13.4
    AMRAP 7Min
    Up Ladder by 3 (start @ 3)
    Clean and Jerk @ 105
    Toe 2 Bar

    64 Reps

    Thanks Amanda!

  17. Marcel

    Mobility
    Warm-up x2

    Strength : Push Press x 5

    120 125 130 140 145

    Wod: 13.4

    Scaled to 110 lbs

    Reps: 47

    Great article Frank love working out with you Buddy congrats on all your success!

  18. Chantal Guérette

    Mobility
    WU x 1

    Strength : Shoulder Press
    5 x 30-35-40-45-50(3)

    WOD “13.4”
    3 Push Jerks
    3 Toes through rings
    6 ”
    6 ”
    9 ”
    9 ”

    Total : 75 reps

    GOOD JOB BEV !!! Thanks for cheering 🙂 You did amazing, those kicks looked hard man !!

      1. Chantal Cool

        Yes !!! I was just thinking about it and that’s why I came back on this page haha 50lbs 😛 Thanks for great coaching by the way Amanda 😀

  19. Heather Colleen

    Mobility
    WU x 2 (20 ppullups each round instead of 10, green & purple band)

    Strength – Front Squat x 5
    65–70-80-85-95

    WOD – 13.4

    3 Clean and Jerks @ 55#
    3 Kickouts

    Add 3 to each round as you progress through the rounds – in case of the kickouts, x 2 (6) for each round.

    Score: 52

    600m Run

    At home cashout: 300m 35# toddler sprint (she had to pee when we were walking home from the babysitter.)

    I am incredibly happy with this. Today was one of the first WODs since March that I really felt progress.

  20. Natacha

    Push press 5 rm to 80#

    wod with 65#
    52 reps

    Can’t believe i did this rx’d at the games with 48 reps… I was in good crossfit shape then!

  21. Adam Pridham

    Mobility
    WUx2

    Strength: Overhead Squats
    45 – 55 – 65 – 70 – 75
    Felt kind of heavy on the wrists but they weren’t too bad

    WOD:
    Clean and Jerks: 80#
    Kickouts

    3,6,9,12,3 Clean and Jerks
    3,6,9,12 Kickouts (x2)

    63 Reps

  22. Kimmy

    Mobility
    WU x1
    Strength Push Jerk x5
    95-115-130-145-160 that is a 10# PR!
    WOD 13.4
    AMRAP 7 mins
    C&J 95#
    T2B- scaled to 2x those eff’n kick outs that bring me to my dark place.

    Total reps: 56

    When I did this one at the games WOD I scaled T2B to V-snaps and had 75 reps. It is hard to compare but I did do more kickouts than v-snaps so I don’t know… It’s done.

    1. Amanda

      HOLY I was looking at your form and didn’t count the lbs on the bar when you were doing your strength – NICE WORK!!! (and good form on your jerks!)

  23. Amanda

    WOD rx’d: 36 reps, I think?

    I had 42 reps at the Games.. I didn’t push too hard today, my shoulders feel stiff or something and I didn’t want to do any damage. Just tried to keep moving with as good form as I could

  24. Ryan

    – Mobility
    – WUx2

    Strength: Front Squats, 5x…
    85-*90-95-100-105

    WOD: 13.4…
    AMRAP in 7 minutes

    – 3 Clean & Jerks @ 65#
    – 3 T2B (scaled to 6 kickouts)
    – 6 C&J
    – 6 T2B (12 kickouts)
    etc…

    Total = 3 rounds + 10 C&J = 46

  25. Heather S

    Mob
    Wu x 2

    Shoulder press 5’s
    55-60-65-70-75

    Wod 13.4. Rx’d
    42 reps

    Had 46 at games but lost some time transitioning around people and heat was a factor (32 with the humidex) glad games are in the winter

  26. Tara R

    Mob
    Wux2
    Strength: OHS
    Attempted but restricted due to lack of mobility (working it out on a KB and ball)

    Wod:13.4
    AMRAP 7
    Up Ladder by 3
    Clean & Jerk @ 55lbs
    Kick outsx2
    Reps 37

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