Big Bike

9
Sep

Big Bike

We need some more bikers! The Big Bike fits 29 people, so get your name on our team, raise $50, and let’s ride around Moncton like our hair’s on fire. The bike leave City Hall on Sept.17 at 6:30pm.Β 

Join Team CrossFit Moncton

Reminder of the Paleo Challenge meeting tonight at 7:45pm.

3 rounds
10 Chest to Bar Pullups
10 Front Squats (165/115 or 70%)
10 Burpees

Vincent has a great dip for the jerk

Vincent has a great dip for the jerk

105 Responses

  1. Gabriel

    WUx2
    Group WU

    Strength – Shoulder Press X5
    65-75-95×4-85

    WOD as Rx’d
    3 rounds
    10 Chest to Bar Pullups
    10 Front Squats (165#)
    10 Burpees

    Time–>8:07

    This looked like a simple lil WOD but it kicked my a$$ big time!
    All front squats where unbroken but took 3 attempts on the 1st round to get the clean πŸ˜›

    Great work morning crew!

  2. Daphne-Anne

    Warm-up with group (deadlift, power clean, front squat, push press 3×5)

    Strength: push press 5×5
    70-75-80-85-90 πŸ™‚

    Wod:
    10 chest to bar
    10 front squat @95
    10 burpees

    Time: 5:54

  3. Kelly B

    Mobility
    WU x 2
    Group WU (deadlift, power clean, front squat, push press 2Γ—5)

    Strength: Push Press
    5 x 50, 55, 60, 65, 70

    WOD: 3 Rounds
    10 Chest to Bar Pullups (first round blue band then green for last 2 rounds)
    10 Front Squats @ 60#
    10 Burpees

    Time: 6:06

    3 1 minute sets of planks with Jackie

    Happy Monday everyone!

  4. Francis Lavoie

    Mobility WU x 1

    Strength back squats

    5 x 95-100-105-115-125 PR

    WOD: 3 rounds

    10 chest 2 bar pull ups
    10 front squats @ 90#
    10 burpees.

    Time 8:39

    Forgot my journal at the Gym

  5. Corinna

    WU x 1

    Group warm-up (DL,HPC, FS and PP)

    WOD: RX

    9:41

    Man that was tough. My mind was saying go, but my body was saying no! I had at least 5 no reps on my C2B..I am hopeful with time that the 6:00 a.m. will get a tad bit easier.

    Good class Mario!

  6. Steph L

    Mobility

    Group Warm-up

    Strength: OHS
    35,45,50,55(3) ,55(PR) x5

    WOD: 3 Rounds

    10 Chest to Bar Pull-ups (Purple Band)
    10 Front Squats @75#
    10 Burpees

    Time: 6:25

  7. Kevin Mack

    Mobility
    WU x 1
    Group WU

    Strength – Cleans X 5
    65-85-95Γ—115-135

    WOD
    3 rounds
    10 Chest to Bar Pullups (green)
    10 Front Squats (135#)
    10 Burpees

    Time–>9:50

    It’s been awhile since I had the “Oh &^%$ , I screwed up my weight amount” feeling one minute into a WOD. That WOD almost broke me.

    Thanks for the feedback on my cleans Kevin.

      1. Kevin Mack

        Thanks. You are right on both counts.…. :). The front squats didn’t bother me nearly as much as cleaning them to get started. It did provide incentive not to break them up.…lol.

  8. Jeff Perry

    Just a little shout out to say a big thanks to Kevin for getting me started in CrossFit! Exactly 4 years ago today I completed my first CrossFit WOD. I can tell you from experience… Listen to your coaches, listen to your body, get the rest you need and don’t avoid your weaknesses! You’ve made the commitment, stay in it for the long term. Thanks again Kevin!

  9. Heather Colleen

    Mobility
    WU – x1 everything, x2 pull ups (green, green & purple) and pushups.
    Group WU

    Strength – Cleans X 5
    65(oops)-45-70-70-75 I really need to keep working on getting my elbows around faster before I try to get back up to my PR.

    WOD
    3 rounds
    10 Chest to Bar Pullups (green & pink)
    10 Front Squats (65#)
    10 Burpees

    Time–>7:35

  10. Shane Hayes

    Mobility
    Wu x 2
    Strength front squats
    135 x 5 /225 x 5 / 245/ 265/ 285 x 3 out of time
    Wod: 3 rounds
    10 c2b
    10 Front Squats @ 165
    10 burpees
    Rx: 5.47
    Deceiving started off fast hit the second set of squats @ 1.22 really slowed down after that.. Couldn’t catch my breath..
    Great work 6 amer’s, and great class Mario!

  11. Ginette

    Mobility
    Warm up x2
    Group wu

    Strength: push press: 30, 35, 40, 45 (x5), 50 (x3) Nice sharing the bar with you Hailey!

    Wod: 3 rounds
    – 10 chest to bar
    – 10 front squats @35
    – 10 burpees

    Time:8:06

    Great class 6:ooamer’s and thanks for the coaching Mario!

  12. Jackie Cantin

    MOB
    WUx2

    Group barbell warmup

    Strength: push jerk
    5×50, 55, 60, 65 and 4×70

    WOD
    3R
    10 CTB (green band)
    10 front squat @ 40lbs
    10 burpees

    Time: 7:32

    3Γ— 1min planks with Kelly B.

    Nice photo Vince

  13. Michelle

    OHS x 5 to 75 (a bit of technique rehab)

    Wod with blue + purple band and 80# – 9:16

    That kicked my ass. I had a Fran cough on the way home.

  14. Rob Brydges

    Wux2
    Strength x3 handstand push-ups & mU’s
    Hspu -3 ub -3 ub -3 ub
    Mus – 3 ub -2 ub+1 – 3 ub
    WOD. 3 rounds
    10 c2b
    10 front squats 135lbs
    10 burpees
    7:43
    Rob Brydges

  15. Blake

    WU x 1
    Group Barbell Warmup (I enjoyed this)

    OHS x 5
    100 – 115 – 130(1)
    Wrist issues are back

    WOD:
    — 10 Chest-to-Bar
    — 10 Front Squats @ 165 or 70% (went with 140 after wrist tweak)
    — 10 Burpees
    Time: 6:54

    Very “Fran-esque”. Hard to breathe on FS and Burpees.
    Thanks Robert Brockbank for the push!

    Dear Future Me: DO NOT SET THE BAR DOWN ON YOUR LAST SET YOU WIMP!
    Looking forward to Rx next time.

  16. Jeremy L

    WUx1
    Group WU

    Strength – Front squat X5
    135-155-165-175-185 (cleaned for the first rep then 5 squats)

    WOD as Rx’d
    3 rounds
    10 Chest to Bar Pullups
    10 Front Squats (165#)
    10 Burpees

    Time–>8:50

    Great class at 3.15 nice to see some new faces

    1. Lora

      Nice Rx time Jeremy! πŸ™‚

      On one hand, it was brave of you to do FS for strength before the WOD (especially since you were doing them from the floor). On the other hand, it was great “prep” for what was to come.

    2. Jeremy L

      Thanks I have been cleaning them from the floor the last few rotations of front squats just so when they come up in a WOD I know I can clean them if they get heavy. They are one of my goats so it’s nice to see them coming along.

  17. Shawn Johnson

    Mobility
    WU x 1 + DU practice
    Group WU (deadlift, power clean, front squat, push press)

    Strength: Back Squat x5
    110-125-145-160-165

    WOD: 3 Rounds
    10 Chest to Bar Pullups (first round no band then small purple for last 2 rounds)
    10 Front Squats @ 110#
    10 Burpees

    Time: 7:29

  18. Julie Jones

    Mob class
    WU x 1
    Group WU
    Strength push press x 5
    40-45-50-55 ran out of time to get to 60 #
    WOD: 3 rounds
    10 C2B (I’m sure some ended up being chin to bar)
    10 front squats 45#
    10 burpees

    Time 8:40

  19. Ryan

    – mob
    – wu x1
    – group wu

    – Strength: Push Press x5…
    60-65-75-85-95

    WOD: 3 rounds…
    – 10 c2b pull ups, yellow band
    – 10 front squats, 75#
    – 10 burpees

    Time: 7:20

  20. Amanda

    I scaled the front squat way down to 85#, (should have been around 110#) and I was still afraid I wasn’t going to finish it. I’m on vacation and so is my diet. Week #2 is in progress.

    8:49

  21. Lora

    Mobility and WU
    Group WU (DL, Clean, FS, press x 5 with 45# bar)

    Strength: light cleans (focus on form i.e. hip extension)
    95-115-125-145-115
    *thanks for the reminder about my grip, Joanna πŸ™‚

    WOD @ Rx
    3 rounds of:
    10 C2B pull ups
    10 Front squats @ 115#
    10 burpees

    Time = 7:07

    C2B pullups were brutal. FS were all unbroken. Burpees were…..burpees.

    Great job 5:45 crew.

  22. Valerie Arseneau

    Mobility and WU
    Group WU (DL, Clean, FS, press x 5 with 15# bar)

    Strength: Deadlift
    5x 95-105-110-115-125
    PR of 10#. Was going good so I tried more weight πŸ™‚ Trying to hook grip as much as I can since I want to clean that weight eventually. Hook grip until 115 (inclusively)

    WOD @ 75#
    3 rounds of:
    10 C2B pull ups
    10 Front squats @ 55#
    10 burpees

    Time = 6:15

    I was aiming for under 6Min. Almost got it. I did go for more weight than I was originally planned. So still happy!

    1. Valerie Arseneau

      Also, signed up for Paleo Challenge! Trying to get that little 10 to 20% of my diet that is none-paleo cleaned up might be though. Challenge Accepted!!

  23. Melissa H

    Mobility
    WU x 1

    Group mobility and warm-up

    Happy birthday Maria and Jason (aka 68 birthday Burpees)

    Cleans x 5
    65-75-80

    WOD:
    3 rounds
    10 chest to bar pull-ups (green)
    10 front squat 65#
    10 Burpees

    DNF: had 2 rounds + 10 front squat in at 10 minute cap

    Forgot my puffer today, and have never done a WOD without taking it first, so even though I didn’t finish, this is a HUGE deal for me. Last year when I started I couldn’t get through the warm-up without it, and today I got through warm-up, group warm up, birthday Burpees and almost finished the WOD without it. So I’m pretty happy with that πŸ™‚

  24. Marcel

    WUx1
    Group WU

    Strength – Cleans X5

    95-115-135-155

    WOD

    3 rounds
    10 Chest to Bar Pullups
    10 Front Squats (135#) Back not up to par
    10 Burpees

    Time–>8:04

    This WOD sucked the living crap out of me!

  25. Maddy

    Mob
    WU x 1
    Group WU / Mobility

    Strength – Push Press
    3 x 100-105-110-115-120 (last PR was 110×5)

    WOD
    10 Pullups (black)
    10 Front Squats @ 50#
    10 Burpees

    Time : 7:47

    That was a good little workout to come back to from 2 weeks vacation + 1 week with a pulled muscle and a cold.

  26. Heidi

    WU x 1 + group bar WU

    Back squats x 5
    100-115-130-140

    Wod
    10 C2B pull ups – pink band
    10 FS @ 95#
    10 burpees

    Time = 8:57

    Front squats should have been at 105, but failed to clean the weight so dropped it to 95#. Not my day for cleans.

  27. Sebastian

    WU x 2 + group WU

    Front Squats (x5)
    135-145-155-165-135 (Note to self – Need to reduce weight and work on pushing out my knees.)

    WOD:
    10 C2B pull ups
    10 FS @ 115#
    10 burpees
    Time 8:48 (I think)

  28. Matt

    WU x 1 + group WU

    Push Jerk (x5)

    75-85-95-105-110 – going light to practice better form.

    WOD:
    10 C2B pull ups with pink band
    10 Front Squats @ 85lbs
    10 burpees

    6:03

  29. Amy

    Mobility + WU + Group WU
    Strength – shoulder press x5 45-55-60-65-70(4)
    Thanks for the tips Kevin.
    WOD with green band & 40#
    10:06
    Tough one, thanks for all the cheering!

  30. Melanie

    Mobility
    WUx2 + Group mobility and WU
    Bunch of Bday Burpees – Happy Bday Maria and Jason!

    Strength: Push Jerks (x5) 55-65-75-85(x4)-80(x3) – technique needs alot of work!

    WOD: 10 minute time cap

    7:19 with green band and 75#

  31. Heather S

    Mob + wu x 1
    Lacrosse ball

    Crazy group wu with bar
    Maria 30 + Jason’s 26 birthday burpees

    Wod: 3 rounds
    10 C2b pull-ups (blue + purple)
    10 front squats (95)
    10 burpees

    Time: 8:17

    Light on front squats for injury. Irritating but good idea, can still feel it today a bit.

  32. Tom

    Mobility
    WU x 1
    Group WU

    Strength – Deadlift
    85,95,105,115,125# PR

    WOD
    3 rounds
    10 Chest to Bar Pullups (blue, was unsure about blue band but it went well)
    10 Front Squats (65#)
    10 Burpees

    Time: 6:59

  33. Mobility Class 5h15

    Mob + WU
    Group Barbell WU + Group Mobility

    Foam Roller on Lower Back

    WOD 3 rounds
    – 10 C2B
    – 10 Front Squat 165# (scaled to 165#)
    – 10 Burpees
    = 5:40

    FS unbroken, C2B = 10 + (5+5) + (4+3+3)

  34. Mob, WUx1

    Group barbell WU + group mob

    Strength – Push Press x5
    60 – 70 – 80 – 85 – 85

    I felt my set at 85 was really not “perfect”, and I wanted to do a second set at 85 instead of failing at 90 with bad form (and thanks Kevin for the tips!)

    WOD –
    3 rounds:
    – 10 C2B (green + blue band)
    – 10 Front squat @ 75#
    – 10 Burpees

    Time – 8:31

  35. TL

    Mobility
    WU x 1
    Group warmup

    50’something birthday burpees

    WOD – 3 rounds
    10 C2B (Green band)
    10 Front Squats @ 85#
    10 Burpees

    Time – 9:21 or 9:41 (I can’t remember and I don’t have my book with me, but if I don’t post now I won’t remember to post later.)

    I found the squats really difficult. I really wanted to do them unbroken, but didn’t manage a single set unbroken. Cleaning the bar over and over was like double punishment. I was so frustrated with this WOD)

  36. Craig H

    mob
    wux1
    50 no show burpees
    group wu
    Deadlift
    155,165,175,185,205pr

    Wod: 3 rounds
    10 ring rows (nursing a neck upper back injury)
    10 front squats 135#
    10 Burpees
    Time:8:03

Leave a Reply