Skill Clinics!

9
Feb

Skill Clinics!

We are excited to offer clinics to all members of CrossFit Moncton (and any guests you want to bring). Topics include Pullups, Toes to Bar, Snatch, Rowing, Double Unders, etc. All those nasty little movements you want to improve. The clinics will provide you will tips and drills you will be able to implement immediately. These will happen every 6 weeks.Β 

When: First one is February 12th at 8pm
Topic: Pullups/T2B
Cost: Free with an unlimited membership. Punch cards, 3x/week memberships and guests – $10

To register, sign in to ZP and click “All Calendars” on the left. The event will show up on the calendar for you to sign up.Β 

Overhead Squats
65×5; 70×3; 75×3; 80×1; 85×1, 90×1

Weighted Pullups – 3RM

Cashout – AMRAP 2 min Wall Balls

IMG_4573

71 Responses

  1. Kelly B

    Mobility
    WU x 2

    Group Mobility

    Overhead Squats (nice sharing the bar Nat!)
    %65Γ—5,70Γ—3, 75Γ—3, 80Γ—1, 85Γ—1, 90Γ—1
    #40×5, 45×3, 50×1, 55×1, 65×1, 70×1

    Weighted Pull-ups – 3RM
    BW, 2.5, 5, 7.5,10#. Thanks for the push Gilles!

    Cashout:
    AMRAP 2 min
    Wall Balls @14#
    37 reps

    Great class Mario. Good job everyone πŸ™‚

  2. Blake

    WU x 1 / Mob

    OHS
    95(5) – 125(3) – 130(3) – 140(1) – 150(1) – 160(1)

    Weighted Pullups x 3
    40 – 50 (PR) – 55(1)

    AMRAP in 2 min of:
    Wall Balls @ 25#
    Score: 41

  3. Morgan

    OHS
    65% x 5 -110#
    70 x 3 -112
    75 x 3 – 120
    80 x 1 – 130
    85 x 1 – 135
    90 x 1 – 145

    Weighted pull up 3 RM
    35#

    Cash out AMRAP 2 min

    Wall ball
    51

  4. OHS
    75X5
    80×5
    85×3
    90×1
    100×1
    105×1

    Weighted pull ups ( Ring rows) 3rm
    – Ring rows with feet directly under rings
    – With heel under the rings (half a foot forward)
    – With one feet distance away from under the rings (did a few sets at this place, 3 or 4)

    Cashout: AMRAP 2 mins wall balls 14# at 9feet: 20. Was slowed down by a few no reps and a wall ball in the face which hurt my neck… πŸ™

  5. OHS
    75X5
    80Γ—5
    85Γ—3
    90Γ—1
    100Γ—1
    105Γ—1

    Weighted pull ups x 3
    strict
    strict with 15# dumbell
    strict with 20# vest (never tried 20#, happy!)

    Cashout: AMRAP 2 mins wall balls 14# at 9feet 27 recovering from being sick..hard on my lungs

    Open gym

    Friday’s WOD
    5 rounds
    5 strict dips
    10 KB cleans @ 35#

    time = 5:21

    Great morning!

  6. Heather Colleen

    LOVE the clinic idea! I might have to change my entire schedule around to finally tackle those &%@#ing T2B.

    Overhead Squats with Karen – always fun!! πŸ™‚

    %65Γ—5,70Γ—3, 75Γ—3, 80Γ—1, 85Γ—1, 90Γ—1
    #50Γ—5, 55Γ—3, 60Γ—1, 65Γ—1, 70Γ—1, 75Γ—(Nope. Felt hurty.)

    Fancy Ring Rows – 3RM
    3reps at 2 steps out
    3reps at 4 steps out (touching edge of mats)
    3reps on grey box

    Then…it all went downhill. 1 rep here, 1 rep there…

    Cashout:
    AMRAP 2 min
    Wall Balls @14#/9′
    44 reps (15-10-5-3-3-3-3-2)

  7. Mobility
    WU x 2

    Overhead Squat
    105 x 5
    115 x 5
    125 x 3
    135 x 1
    140 x 1
    150 x 1(f)
    150 x 1(f) dept was questionable

    Weighted Pullups 3RM
    20# vest-40#kb-53#-60#-70#

    Cashout: AMRAP 2mins wall balls:20# at 10foot
    Score–> 42

    Great job 6am peeps!

  8. I was totally dreading posting my results here today because OHS are my weakest lift.
    I sat and stewed about it for a couple of hours and then realized, I did my absolute best today and there is no failure or shame in that☺️

    OHS
    35 x5
    40 x5
    45 x3
    50 x not a chance
    50 x tried again and no way

    Ring rows 3RM
    Worked up to toes near the mats. The step before you put your feet up on the box.

    Cashout: AMRAP 2 min Wall [email protected]#

    Total: 29

    Thanks Mario!

    Can’t wait for the Clinics!! Very excited about that. Thank you CFM!!!

    1. Heather S

      Tara great job posting when you were not feeling successful. It’s so important that we tie success to effort and not to outcome. “Absolute best” is the goal and every good thing will come from that. πŸ™‚

    2. I agree with Heather! Post result regardless. It’s always fun to look back and see how you did.
      Don’t be discouraged by OHS numbers. It’s a hard lift that’s not just reflective of strength but also mobility. It’ll come

  9. christieneate

    MOB + WU X1

    Strength: OHS
    %65*5, 70*3, 75*3, 80*1, 85*1, 90*1
    #40*5, 45*3, 50*3, 55 *1, 60 *1 … wish I had time to try #65. Need to try at an open gym. –>Thanks for sharing Tara and Lise!<–

    WOD: Pull-ups 3RM
    3reps at 4 feet out. All I got for today πŸ™‚

    Cashout: AMRAP 2 mins wall balls at 10#, Score: 25.

      1. christieneate

        Thanks lady! You too! I like these types of classes sometimes to help figure some numbers out, I am stiiiiiil trying to get to an open class, hard with time πŸ™‚

  10. Heather S

    I’m posting because Tara did πŸ™‚

    WU x 2 + 50 DU’s with my brand new and yet broken yellow rope πŸ™

    OHS
    WU45 – 55-60-65-70-75-80 (1RM has been at 85 forever)

    Pullups 3RM
    4.5 footsteps out. Thought I could beat that since my WU has been 4 steps out X 10 for a week now, but the feet on the box deal wasn’t happening so I’ll keep at it.

    Cashout: 35 @ 14# (I think, books in the car)

    OK: I equal parts hate/fear OHS so I was pretty cranky when I saw the site this morning. Then follow that up with Pullups which continue to defy me and add on wbs that I should have been doing daily and haven’t been. Overall my welcome to Monday was going to suck.
    But in true Mario fashion the class was great, I got to wod with a bunch of Cft’ers I haven’t seen for awhile and in the end, I didn’t conquer but I did more than I thought I could so I’m putting this one in the “win” column!

  11. Mobility
    WUx1 + Extra Shoulder Mobility

    Group WU

    OHS
    65%(5) – 70%(3) – 75%(3) – 80%(1) – 85%(1) – 90%(1)
    75# – 80# – 85# – 95# – 100# – 105#

    Pullups 3RM:
    BW 3×4
    Tried a Set with 5# got 1 Pullup!

    Cashout: AMRAP 2Min Wallballs @ 14# = 49Reps

    Great Nooner Blake!

  12. Kevin

    OHS (based on 215)
    140×5
    150×3
    160×3
    170×1
    185×1
    195×1

    Pullups x3
    40-50-60 (overhand)
    70×2 (underhand)

    Max WB in 2 min
    68

    (first rep was an air ball, but otherwise unbroken)

    Thanks Blake.

  13. Amanda

    OHS:
    5x 85
    3x 95
    3x 100
    1x 105
    1x 110
    1x 120

    Pullups:
    3x BW-5#-10# (overhand)
    3x 15# (underhand)

    Was surprised at how easy my pullups felt today and then realized that the weight I was pulling up is almost as much as I lost off in the nutrition challenge…. Pullups are easier now!

    41 wall balls

    Fun nooner!

  14. Mob + WUx1

    OHS 45# x10 (3 sets)
    … those werent gonna happen today, left shoulder uncooperative.

    Weighted Pullups 3RM
    BW-30-40-50-60# (PR)

    AMRAP 2 mins Wallballs = 54 reps @ 20#/10′

    Bench Press
    10-9-…-2-1 reps @ 155#
    … took about 25 minutes. 10 to 8 were tough, lifted about every 3 mins.

  15. mobility
    wu x 2
    group wu

    strength – OHS
    40×5. 45×3, 50×3, 55×1, 60×1, 65×1

    weighted pullups 3RM- scale ring rows
    worked up to small gray box

    cash out – AMRAP 2 min
    wallball 6# @ 9′
    total = 32

  16. OHS
    55×5 65×3 70×3 75×1 80×1

    Ring Rows
    Got one from the box…then laid there for a bit.

    Cashout
    2 min Wallball
    14# total=27
    Thanks for letting me sneak in Coach Blake and for the ride Maria! πŸ™‚

  17. Overhead Squats

    %65Γ—5,70Γ—3, 75Γ—3, 80Γ—1, 85Γ—1, 90Γ—1
    #80Γ—5, 85Γ—3, 90Γ—1, 95Γ—1, 105Γ—1, ran out of time.….

    Ring Rows – 3RM
    3reps at 2 feet
    3reps at 2 feet
    3reps on 2 – 45# plates
    3reps on 3 – 45# plates

    Cashout:
    AMRAP 2 min
    Wall Balls @20#
    27 reps

    Thanks for coaching, Mario.

  18. Open Gym

    OHS
    105 x5
    115 x3
    125 x3
    135 x1
    140 x1
    145 no dice today. Missed the jerk.

    4 Rounds
    5 Toes through rings
    10 Med ball cleans 14#
    15 Lateral jumps

    3:30

  19. Steph H

    Mob
    WU x2

    Group Mob

    OHS
    45# x5
    50# x 3
    55# x3
    55# x1
    60# x 1
    65# x 1

    Weighted Pullup 3RM
    – rings from post position
    – from 12 in box
    (had to stop was hurting elbow)

    Cashout
    AMRAP 2mins
    wallballs (8#)

    Total- 35

  20. Lots of great posts today!

    WU Γ— 2
    Group MOB

    OHS
    15 Γ— 5
    20 Γ— 3
    25 Γ— 3
    35 Γ— 1
    40 Γ— 1
    45 Γ— 1 (PR)

    Weighted pullups Γ— 3 (scaled to ring rows)
    1 foot out
    2 feet out
    Feet on grey box for 3 sets

    Cashout- wallballs @ 10# and 9′
    40

    Thanks for sharing the bar and the rings today Rachel. Your OHS were solid. πŸ™‚

  21. Mobility
    Crossover Symmetry (thanks Kevin)
    WU x 1

    Overhead Squat for a WU set, then switched to front squats due to shoulder pain.
    85# x 5
    90# x 5
    95# x 3
    100# x 1
    105# x 1
    110# x 1

    Weighted Pullups 3RM(scaled to Ring rows):
    1.5′-2′-2.5-3′ from post

    Cashout: AMRAP 2mins wall balls:
    24 @ 10# (because Amanda says I’m not allowed to use the 8# anymore)

  22. Amy Hogan

    Mobility
    WU x 2
    Group Mobility

    Overhead squat
    65Γ—5,70Γ—3, 75Γ—3, 80Γ—1, 85Γ—1, 90Γ—1

    Weighted Pull-ups – 3RM
    BW, 5, 7.5,10#

    Cashout:
    AMRAP 2 min
    Wall Balls @12#
    35 reps

  23. MOB
    Group Mob
    Strength: OHS
    110 – 120 – 125 – 135 – 145 – 155
    Thanks for sharing Kimmy and Frank!
    Weighted Pullups
    45 – 53 – 60 – 70

    Cashout: Max WB in 2 min
    53

    Thanks Kevin!

  24. Tina W

    Strength: OHS
    15 x5 , 20x 5, 20×5, 15×5, 15×3.

    weighted pull ups …..rings
    1,2 3,4′ x3

    cash out
    AMRAP in 2m

    wallballs 4# 33. (i was not in agony so it was probably to small πŸ™‚

  25. OHS with Amy! You’re strong lady!
    65#x5, 70×3-73×3-80×1-85×2 failed jerks. Was supposed to go to 90 which would have been a pr but the last failed jerk hurt my shoulder. I didn’t push it.

    Ring rows X 3
    Got to 3 foot lengths + a heel haha

    AMRAP 2 mins WB @ 10ft 14#
    32 plus a lot of air balls.

    DU’s and some bar hangs to end the night

  26. Baukje

    Overhead Squats:
    5x 65% @ 40#
    3x 70% @ 40#
    3x 75% @ 45#
    1x 80% @ 50#
    1x 85% @ 50#
    1x 90% @ 55#

    Weighted Pullups
    Tried a pullup for fun. Got almost half way. Not there yet!
    Ring rows – 3x 1 step ahead (too easy)
    3x 2 steps ahead
    3x 3 steps ahead (was doing the situp movement for the last few inches. Need to focus on getting the elbows behind me and staying straight).
    3x 3 steps ahead
    3x 3 steps ahead
    3x 3 1/2 steps – all three were no reps, because I didn’t touch at the top.

    Cashout: 2 min of Wallballs…
    10# and 10′
    37 reps

  27. Frankie

    WU x 2
    group mob

    OHS
    110(5) – 120(3) – 125(3) – 135(1) – 145(1) – 155(1)

    Weighted Pullups x 3
    35-40(2)-40(2)-40(2)

    AMRAP in 2 min of:
    Wall Balls @ 20#
    Score: 35

  28. Kimmy

    MOB
    Group Mob
    Strength: OHS
    95 x5- 110 x3-120 x3- 125×1 – 135 X1 – 145 x1
    Then because that felt good and the boys had 155# on the bar I thought I’d give it a go. And that felt good so I did 3 reps. Previous PR was 150# for 1.

    Thanks for sharing the bar Frankie and CAM!

    Weighted Pull-ups 3RM
    Subbed ring rows. Worked my way to 3 foot lengths from rings.

    AMRAP 2mins WallBalls
    20# ball 10″ line = 32 (a couple didn’t quite make the line…)

  29. Cara

    Overhead Squats
    65Γ—5; 70Γ—3; 75Γ—3; 80Γ—1; 85Γ—1, 90Γ—1 %
    65Γ—5; 70Γ—3; 75Γ—3; 80Γ—1; 85Γ—1, 90Γ—1 #

    Weighted Pullups – 3RM
    worked on trying to get 3 strict pull ups…tried both grips. still at 2.5, can’t quite finish 3 strict.

    Cashout – AMRAP 2 min Wall Balls

    14# and 10′
    Score: 43

    Legs were burning after those and had a slightly bloody lip, always lands on my face at least once, doesn’t matter how many I do…1 of them is hitting me in the face.

    Thanks for the class and goal coaching Chantal!

  30. Lab:
    Mob. and WUx 2
    Ring rows 4 feet- 6, then 4
    Then ring rows with feet on small box- 3, then 7 @ 3 feet
    Hip Mob.
    Bar Hang 55 sec.
    Front Squat:
    5x 45, 3x 95, 3 x 105, 1x 115, 1x 125, 1x 135 PR # 5
    Handstand 25 sec
    10 TTRings!!!
    1000m row 4:08
    Single skipping until miss: 150, 100, 30(distracted by Holly…she is just too sweet), 116 πŸ™‚
    OHS
    5x 35, 50
    3 x 55, 60
    1x 65, 70, 75, 80
    Wanted to try for a PR but after asking Steph first, realized I needed to wait πŸ™‚ Thanks Steph!!
    Weighted pull-ups:
    3x (2 feet out, 3 feet out, 4 feet, small box, 5 feet out (2) found my max
    2 min. Wall Balls #14
    Score: 34
    Great class!!!!!

  31. Heidi

    OHS
    65 x 5
    70 x 3
    75 x 3
    80 x 1
    85 x 1
    90 x1

    Strict Pull ups @ body weight: Completed 4 sets of 3 reps.
    First time doing these with the regular pull up grip, as opposed to the chin up grip

    2 minutes of Wall Balls: 10# @ 10′ = 40 reps

    Cash out: 1 hour Yoga Class πŸ™‚ πŸ™‚

  32. Krystal

    Mob + WU

    OHS
    65%x5 – 70%x3 – 75%x3 – 80%x1 – 85%x1 – 90%x1

    35-40-40-45-45-50

    Pullups 3RM:
    BW 3Γ—4 (last set was with chin up grip)

    Cashout: AMRAP 2Min Wallballs @ 8# = 39Reps

    Fun Class! Thanks Kevin πŸ™‚

  33. OHS
    65% x 5 -15
    70 x 3 -20
    75 x 3 – 25
    80 x 1 – 30
    85 x 1 – 35
    90 x 1 – 40

    Weighted pull up 3 RM

    Ring rows worked on from 3 feet out to small box

    Cash out AMRAP 2 min

    Wall ball
    56

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