Newsletter Day!

3
Nov

Newsletter Day!

Check out November’s newsletter featuring Maria McDonald.  

Clean Pulls x3
4 sets @ 80%

“Wile E Coyote”
3 rounds
60 Double Unders (120 Singles)
30 Wall Balls
15 Deadlifts (245/175#/65%)

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97 Responses

  1. Ginette

    Mobility
    Warm up x1 plus kb swings…
    Group mobility
    Strength: clean pulls x3 (4reps): 35, 55, 65, 65

    WOD:”Wile E Coyote”

    -120 singles
    -30 Wall balls #6
    -15 deadlifts #75

    Time: 17:23
    Happy that one is over with!!!! Great job 6amers and great coaching Mario!

  2. Kelly B

    Mobility
    WU x 1 + 20KBS + 20 KB Deadlifts @35#
    Group WU

    Strength: Clean Pulls x3
    4 sets @ 80%
    85-105-105-105-105

    “Wile E Coyote”
    3 rounds
    60 Double Unders (scaled to 120 Singles)
    30 Wall Balls @14#
    15 Deadlifts @105#

    Time: 14:26

    Great class Mario – good job everyone!

  3. Lots and lots of mobility.

    Strength: Clean Pulls x3
    4 sets @ 80%
    100#

    “Wile E Coyote”
    3 rounds
    60 Double Unders
    30 Wall Balls @14#
    15 Deadlifts @ 150#

    Time: 18:30

    What a way to kick off Monday! Great job everyone. Thanks Mario!

  4. WUx1 20KBS & 20KB DL @ 45#

    Strength: Clean Pulls x3
    4 sets @ 80%
    165#

    “Wile E Coyote”
    3 rounds
    60 Double Unders (20 DU and 80 singles)
    30 Wall Balls @20#
    15 Deadlifts @ 245#

    Time–> 18:26? Not sure as I did not right it down. Any one can confirm? Thanks

    Great newsletter, way to go Maria!!

    Good work 6 am’ers!

  5. Chantal L.

    LOVED the costumes Heidi and Marcel! Ghomeshi and his ‘consenting partner’ HAHA!

    Great newsletter Maria – you are SO strong 🙂

  6. Kevin

    Lab
    Back Squats x3
    135-225-245-265-280(match PR)-290(PR!)

    Clean Pulls x3
    135-185-215-215-215-215

    WOD Rx’d
    9:30
    DU – 3-5 sets
    WB – unbroken
    DL – 6-5-4, 8-4-3, 8-4-3

    Cashout
    5k Row
    21:45 (possibly a PR, can’t find old score)

  7. Strength: Clean Pulls x3
    75-95-105-135#

    “Wile E Coyote”
    3 rounds
    60 Double Unders (scaled to 120 singles)
    30 Wall Balls @20#
    15 Deadlifts @ 185#

    Time: DNF (had 4 deadlifts remaining at the cap)

    Thanks for coaching, Mario.

  8. Heather Colleen

    Strength: Clean Pulls x3
    80-80-80-80#

    “Wile E Coyote”
    3 rounds
    60 Double Unders
    30 Wall Balls @12#
    15 Deadlifts @ 125#

    Time: 16:58

    So, I spent the whole weekend doing everything I am not supposed to do (eating crap, workouts with slightly injured body parts, not sleeping enough then sleeping too much, drinking ALL the alcohol) and I felt the weight of every single bad decision this morning.

    However, PR for first ever WOD with no coffee in my system (No, I haven’t started making better choices, but somehow I forgot to drink any this morning. Weird.)

  9. Love the newsletter Maria, especially your advice to someone who is new: “Don’t be shy, ask questions, and remember we were all new at one time. Give it your best each day and the rest will follow.”

    You are an excellent ambassador for our gym and our sport…AND a very lovely person. 🙂

  10. Mobility
    WUx1 + 20 KBS + 20 KBDL

    Group WU + Mobility

    Strenght : Clean Pulls 4×3 @ 80% = 100#

    WOD: “Wile E Coyote”

    3 rounds
    60 Double Unders
    30 Wall Balls 14# 10′
    15 Deadlifts @ 130#

    Time: 14:57

    Cashout: Figure 4

    Great Class Blake! Awesome Job Nooners!

  11. A bit of lifting and running by myself between 8:30 & 12:00 classes…

    Mob + WUx2

    Back Squat 3-3-3-3-3-2-2-2 reps
    250-255-265-275-285-295-300-305#

    Shoulder Press 3-3-3-3-3-2-2-2 reps
    115-117-120-125-130-132-137-140#

    Clean & Jerk 3-3-3-3-3-2-2 reps
    150-155-160-165-170-175-180#

    Intervals – Run 3x800m, 4min rest
    – 4:01
    – 12:06 (4:05)
    – 19:54 (3:48) ?!? Needed 2 rds to warm up apparently…

    Testing out the methodology for competitive training. Being my own guinea pig is fun, minus runs in the cold. Four months ’til the Open… its going to be a long winter.

  12. Morgan

    WU + Mob x1
    20 KBS + 20 KB DL, 35#

    Clean Pulls
    4 Set x 3 Reps @ 80%
    95-135-135-135#

    WOD
    Wile E. Coyote
    3 Rounds
    60 DU
    30 WB, 20#
    15 DL, 185#

    16:46

  13. Tara Betts

    I’ve been trying to figure out who Marcel was dressed as….and then it finally hit me. The button clued me in.
    Absolutely hilarious

      1. Thanks Tara!! Being short/small does not have to limit you at all. I now know that because of Crossfit. I always think of Bruce Lee 🙂 I think you can do anything you set your mind to, if you want it bad enough! And are you shorter than me? I don’t know 🙂

  14. Amanda

    Clean pulls – 4 sets of 3 @ 115.

    WOD with 14# ball and lowered my DL weight to 135#, my back is having an issue..

    Had the last set of deadlifts left at the 20min time cap. Happy with that, 90 wall balls in a wod is an accomplishment in itself for me…

    Fun nooner, thanks Blake.

  15. Amanda

    I just got around to reading the newsletter, nice article Maria! Love the pics too!

    “….the best gym with the best people!” – Love it!

  16. Steph H

    Mob/ wu x1/ 20 kbs swing & 20 kbs dead lift #30

    Group mob/ wu

    Clean pulls
    3 x 75/75/75/75

    Wod: Wile E Coyote 20 min
    3 rounds….
    120 singles
    30 wall balls #10
    15 dead lifts #130
    Time: 17.49

    **Maria as well as the other trainer/coaches are great ambassadors to this sport. Makes for a very positive & motivating experience.

  17. mob wux1 +20 KBS +20 KB deadlift
    group wu
    clean pull
    4 setx3rep
    95-115-115-115
    WOD Wile E Coyote
    3 round
    60 DU (120 single)
    30 wall ball 16#
    15 deadlift 135#
    time 14:08

  18. Mobility
    WU x 1 + 10KBS + 10 KB Deadlifts @ 20#

    Strength: Clean Pulls x3
    4 sets @ 80%
    40, 50, 50, 50

    “Wile E Coyote”
    3 rounds
    60 Double Unders (scaled to 120 Singles)
    30 Wall Balls 6# @ 10′
    15 Deadlifts 55#

    Time: 17:24??? finish just after Ginette forgot to mark my time, stayed low with weight my lower back was really tight this morning

    cash out – Figure 4 20 sec x 2

  19. WU × 1
    20 KBS @ 30
    20 KB DL @ 30

    Strength: clean pulls
    3×4 sets @ 65

    WOD: Wile Coyote
    3R
    120 skips
    30 wallballs @ 6lb (next time 8 lb)
    15 DL @ 100

    Time: 13:17

    Love the pic Marcel and Heidi. Clever idea!

  20. Ryan

    – Mob
    – WUx1
    – Group mob

    Clean pulls x3:
    135-135-135-135-135

    WOD scaled to:
    3 rounds of…
    – 120 single unders
    – 30 wall balls @ 20#
    – 15 deadlifts @ 185# (6/5/4-6/5/4 then singles 3rd round… retrospect round 3 would have went better if I took an extra few seconds rest up front and kept the same rep scheme… Future Ryan take note!)

  21. Melanie Martin

    Mobility
    WU x 1
    10KBS + 10 KB Deadlifts @ 35#

    Strength: Clean Pulls x3
    4 sets @ 80%
    35, 55, 65, 80

    “Wile E Coyote”

    3 rounds
    60 Double Unders
    30 Wall Balls 10# @ 10′
    15 Deadlifts 85#

    Time 15:08?ish
    Thankfully I am able to do double unders, so that helped!

    I am just getting back into CrossFit after a year off so I am still trying to figure out my max weights and just what my shoulder will handle, and my cardio is not so great!
    Thanks guys for all of your encouragement..

  22. Mobility
    WU x 1
    Group WU & mobility

    Clean pulls @ 80%
    4 sets of 3
    105#

    WOD
    3 rounds
    60 DU (120 singles)
    30 wall balls (10#)
    15 deadlifts (145#)

    2 rds + 9 DL

    Deadlifts were HEAVY….

  23. Claire

    Mob, wu x 1, 20 kbs @ 30#

    clean pulls x3, 4 sets at 80%
    Not quite sure what my 80% is yet so did : 55# to warm it up. then 65,75,75, 75

    WOD: Wile E coyote
    3 rounds of
    60 double unders (I did 120 singles)
    30 wall balls (I’m terrible at these so chose a low weight of 8# to work on the skill. Was still hard as heck lol)
    15 deadlifts @ 85#

    Time: 12:04

  24. Heather S

    Wu A x 2 + 20kbs + 30 birthday burpees

    Clean pulls @ 105#

    Wod @ 165#

    19:09

    Great WOD!

    Did the first 60 du unbroken so BIG PR!! Highest before was somewhere in the 40s so I’m pretty happy☺️☺️

    Wallballs were great, I guess the running is starting to pay off in the wods so that’s reassuring and doing them in 6s was a terrific idea (thanks Terrilynn and Melissa for the tip!)

    DLs in groups of 5 – used 165 but next time I’ll do it rx’d and hopefully still finish.

    Great job everyone – good start to the week

  25. Clean Pulls x3
    4 sets @ 80%
    85#

    “Wile E Coyote”
    3 rounds
    60 Double Unders (120 Singles)
    30 Wall Balls 10#
    15 Deadlifts (245/175#/65%) 125#
    Time: 13:53

    Started with 12# WB but I think I got into my own head about the height. Air balled the first 5-7… Then broke and dropped to 10#. I just need to practice more.

    Great class tonight 🙂 some good laughs!

  26. Jen C

    Mob + Wup x 1 + 20 KBS @ 30lbs (use higher weight next time)
    Group Mob

    Strength – Clean pulls
    4 sets of 3 reps at 80% (70lbs – felt light)

    WOD: Wile E Coyote with 20 min time cap
    3 rounds of
    60 double unders
    30 wallballs (1st round was 10lb at 10 feet, but went up to 12lb for last two rounds – it kicked my ass – thought the 2nd round was never going to end)
    15 deadlifts @ 95lbs

    Time = 17:5?

    Thank you for the tips Chantal and for switching out my wallball weight for me. We have such great coaches at CFM 🙂

    Next class I need to do 10 minutes of wallballs seeing as I kept swearing and saying how much I now hate wallballs. – Lesson learned

      1. Jen C

        I plan on trying to incorproate this in to my warm-up as much as possible. Just have to buckle down and get to it. Thank you for the tip of trying to string two together – makes a big difference.

        Cheers coach 🙂

  27. Frankie

    WU x1 plus 20 KBS
    Group mobility
    Strength: clean pulls x3 (4reps) @ 175#

    WOD:”Wile E Coyote”

    -120 singles
    -30 Wall balls #20
    -15 deadlifts #225

    Time: 16:38
    broke up WBs in 5 as well as the DLs

  28. Nice newsletter Maria! I remember when you started and although you seemed natural right from the beginning, your progress is impressive… And mostly your own fault for being so hard working and consistant… Chapeau!!

    Clean pulls 3 reps (85#) x 4

    Wod with big wall ball (14#) @ 9″ and 105# for dl (started with 120# x 4 but my back didn’t enjoy…)
    DUs were extremely broken…
    18:06

    Although the wod whipped my b… I really enjoyed it!

    Merci Mario!

  29. Mobility

    Warm up x1 plus 20 kb swings…
    Group mobility
    Strength: clean pulls x3 (4reps): 53# KB one arm

    WOD:”Wile E Coyote”

    -120 singles
    -30 Wall balls #14
    -15 deadlifts #155

    Time: 14:00

    Cash Out….Yoga

  30. Terri-Lynn

    Mobility
    WU x 1
    Group WU & mobility

    Clean pulls @ 80%
    4 sets of 3
    105#

    WOD
    3 rounds
    60 DU
    30 wall balls (10#)
    15 deadlifts (140#)

    2 rds + 5 DL

  31. Heidi

    WU x 1

    Clean Pulls x 3 @ 75#

    3 rounds:
    60 DU’s….these went really well tonight
    30 Wall Balls @ 10# at 10’….these really sucked. Such a mental struggle for me
    15 Dead Lifts @ 125#
    Time = 17:05

    That was a really tough one. I felt every single beer that I drank Saturday night during the wall balls 🙁

    Maria – great news letter. Your CrossFit stats are impressive!

  32. Janet

    Mob, wu x 1, 20 kbs @ 20#

    clean pulls x3, 4 sets at 80%
    35 #

    WOD: Wile E coyote
    3 rounds of
    60 double unders (scaled to 120 singles)
    30 wall balls 6#
    15 deadlifts @ 35#

    Time: 13:30

  33. Krystal

    Mob + WU x1
    30 Birthday Burpees 🙂

    Clean Pulls x3, 4 sets at 80%
    55#

    WOD: Wile E coyote

    3 rounds of
    60 double unders
    30 wall balls 8#
    15 deadlifts @ 85#

    Time: 17:00

    Thanks Mario!

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