Nine freakin’ years!

4
Dec

Nine freakin’ years!

It’s almost hard to believe, but it’s been 9 years since my first CrossFit workout. And the reason I started doing it is different than today. I thought it was fun (which it is) and I wanted other people to have fun with it.

But I’ve received a few emails/notes lately that remind me why I continue to CrossFit and provide a facility to spread the CF love. Here is one of the messages:

“I wanted to extend my thanks to you and the coaching team for all your help and support over this past 7 months. The doctor took me off my diabetes pills today as my blood work is now lower than the norm. Also reduced my blood pressure pills to half and on the way to none! Thanks for helping me with my life change.”

That is unfreaking believable! And it validates why I love training people and helping them improve their quality of life. Sure, PRs are great. And getting a muscle-up is a badge of honour. But fending off the nursing home is the real prize. Being able to live a long and active life is what I want, for myself and others.

So join me in my CrossFit adventure. Bring your friends and family and help them see the greener grass (you know, the lawn that you’ll be mowing into your senior years because you CAN).

Friday’s QOD – Has CrossFit changed your life in a meaningful way?

For time:
50 Box jump, 24/20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20/14 pound ball @ 10′
50 Burpees
50 Double unders

Compare to May 16/15

Below is a video from 2008. I had been doing CrossFit for a few months and skipping was my nemesis (among many other things). 39 double unders took everything I had. Now, my PR is 257. Consistent practice (and many swears) got me to where I am today. And with the great coaching you receive at CFM, your progress will flourish for many years to come.

[vimeo=https://vimeo.com/147790071]

44 Responses

  1. WU = Shovel at home to get to gym + Shovel at gym to get in gym 🙂

    Group WU Each movement x 5

    For time:
    50 Box jump, 24/20″
    50 Jumping pull-ups (forearm level)
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Good Mornings, 45 pounds
    50 Wall ball shots, 20/14 pound ball @ 10′
    50 Burpees (Had to move on to DUs after 35)
    50 Double unders (+ 5 Burpees after completing DUs)

    Total Reps at 30 Min cap = 490

    Fun 6am class!

  2. Wux1
    Group WU Each movement x 5

    For time:
    50 Box jump, 24in
    50 Jumping pull-ups (forearm level)
    50 Kettlebell swings, 1 pood 35#
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Good Mornings, 45 pounds
    50 Wall ball shots, 20 pound ball @ 10′
    50 Burpees
    50 Double unders

    Time–> 24:38
    The Good….Good mornings
    The Bad…Burpees
    The Ugly..DU’s after Burpees

    Did this last time and back on 2010 and scalled to 40’s and single skips. time was 25:27 then.

    Superb work 6’am peeps!

  3. Tara Betts

    Happy 9 year CrossFit anniversary Kevin!! What a great milestone. Not only for you but also for the many people whose lives have changed because they walked through the door of CFM.

    Has my life been changed by CrossFit? ABSOLUTELY YES!! In far too many ways to list here.

    Thanks for doing what you do 🙂

  4. Tracy

    Congratulations on your 9 years of crossfit….soooooo glad you did!

    For time:
    50 Box jump, 24/20″ – scaled to 12″
    50 Jumping pull-ups (forearm level)
    50 Kettlebell swings, 1 pood – used35#
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Good Mornings, 45 pounds – scaled to 15#
    50 Wall ball shots, 20/14 pound ball @ 10′ – scaled to 10 ” @10″
    50 Burpees
    50 Double unders – single/double combination

    Only messed up once…stopped with 12 seconds left (should have listened to all the instructions I’m guessing:)
    Score 440…would have been considerably higher had I counted all the walls balls!!!!

    I really enjoyed the way this wod was laid out… it gives me a chance to not get stuck and then have to miss out on the fun in the last third!

    QOD: I can’t list all the ways Crossfit Moncton has changes my life but for sure it has taken out the grind and excuses and boredom of exercise. By far the most significant way it has improved my life is it has given me an opportunity to spend more time with my sister and daughter. No matter how busy life gets with everyone’s schedules, I know where I can find them 3-5 hours a week:) …can’t put a price on that…thanks Kevin.

  5. Bre

    For time:
    50 Box jump, 24/20″
    50 Jumping pull-ups (forearm level)
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to triceps… So close
    50 Push press, 45 pounds
    50 Good Mornings, 45 pounds
    50 Wall ball shots, 20/14 pound ball @ 10′
    50 Burpees
    50 Double unders

    25:29

  6. WOD Rx’d

    time = 26:44

    First time finishing this is under the time cap. Fun partnering up with you Cara! Happy Anniversary Coach Kevin!

    QOD: Yes! In so many ways!

  7. Baukje

    Nooner! 🙂
    Filthy 50’s
    50 Box jumps (20″)
    50 Jumping Pullups
    50 KBS (35#)
    50 Walking Lunges
    50 Knees to Elbows(not touching elbows yet…)
    50 Push Press @35#
    50 Goodmornings @ 35#
    50 Wallballs @ 8# (might have done 55.
    50 Burpees (got 41. These were very slow!!!)
    50 DU (attempts)

    Reps: 491!

    QOD: self confidence! I love this place 🙂 Yes, Crossfit has impacted my life in a positive way. I like comparing this workout to when I did it 2 years ago, when I considered myself in shape! I did dirty 30’s, 25# KBS, situps, 15# barbell, 6# Wallball, and singles. I did it in 18:25. Today, I nearly did all 50’s and much more weight, undoubtedly better form and technique, and more drive. I know I’m not in shape now, because I will always strive for better!!!

  8. Hannah

    M+WU

    Filthy 50s
    50 box jumps 20″
    70 jumping pullups
    50 KBS 35lb
    50 walking lunges
    50 Knee ups
    50 push press 45lb
    50 good mornings (started with 45lb, should have done 30 but jumped it to 15 for time reasons)
    50 wallballs 10′, 10lb
    50 burpees
    50 DU’s

    Total reps (not in order): 364

    QOD: To say that Crossfit has impacted my life in a positive way would be a vast understatement. It has taught me to demand more of myself, but to also recognize that there are days like today when the stars do not align and my performance was not the best, and that that’s okay. CFM has also shown how powerful I can feel. As a hockey player, the ability of catching up to someone who think they have me beat, exerting my presence in front of the net and digging in in the corners is exhilarating. And as my mum has so eloquently put, it’s really nice to share something with family.

  9. John

    Mob, WU, 5 rep of everything WU

    Filthy Fifties (with some scaling)
    For time:
    50 Box jump, 24/20″ (20″)
    50 Jumping pull-ups (forearm level)
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows (hanging knee raises)
    50 Push press, 45 pounds
    50 Good Mornings, 45 pounds
    50 Wall ball shots, 20/14 pound ball @ 10′ (14#)
    50 Burpees
    50 Double unders (mix about 60/40 success vs attempts)

    Score: 464 —
    – 3 wall balls (45 2 at the end)
    – 33 burpees (17 horrible reps achieved)

    Loved this version. It made me hurt everywhere, BUT I surprised myself on how fast I was able to get through most of it. It started to suck at push pressed and went downhill from there lol

    Previous: Dirty Thirties with 20″ box jump, 10# wall balls, 15# good mornings, and singles, in ~21 minutes

    1. John

      QOD – holy crap has it ever! I have so much more confidence in what my body is physically capable of, and even more so, where my limits are and when to push them.

      I always thought I hated fitness – turns out I just hated boring, repetitive simple movements done either alone, or with a bunch of people just trying to one-up you.

      The community support combined with constantly varied functional movements is the biggest winning combination that’s turned me into one of those crazies who posts about working out on Facebook way too much.

      Walking out of the first prep class, I knew I couldn’t let my horrid performance stand – I had let myself down up until that point in accepting “good enough.”

      Thanks Kevin and all of the coaches for not only saying “you can do it”, but also “now prove it to yourself.”

      1. Kevin

        I still remember that OHS workout from the Open when you had never done that weight before. Man, you’ve come a long way since you started.

  10. Shane H

    Filthy 50’s
    For time:
    50 Box jump, 24”
    50 Jumping pull-ups (forearm level)
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Ghd hip extensions 
    50 Wall ball shots, 20# @ 10′
    50 Burpees
    50 Double unders

    Rx: 24:40
    It was great to get to do this anniversary Wod with you Kevin! You always make me push harder, it’s awesome to see how you always give your best no matter what. Tonight was a great example of that. 
    Qod: crossfit has shown me many things over the years, one big thing was to not let petty little things get in the way. Keep your chin up keep plugging away and great things will happen. 
    Our CFM family is amazing, I love seeing and hearing about all the good and sometimes bad things that happen. How everyone is there for support or help anytime. 
    More recently becoming a coach has been amazing, being able to help people achieve their goals is amazing. 
    I know how important this place is to Kevin, and him allowing me to become a coach is a very big deal and I am very grateful for the opportunity. 
    Happy anniversary! 

    Score: 24:40

  11. Amy Hogan

    Group WU Each movement x 5

    For time:
    50 Box jump 20″
    50 Jumping pull-ups (forearm level)
    50 Kettlebell swings, 35#
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Good Mornings, 45 pounds
    41Wall ball shots, 12 pound ball @ 10ft
    28 burpees
    50 Double unders (+ completed to 42 burpees after completing DUs)

    Total Reps at 30 Min cap = 484

  12. Open Gym Throwdown with Kimmy!!

    30 Box jump, 24/20″
    45 Jumping pull-ups (forearm level)
    50 Kettlebell swings, 1 pood
    50 Walking Lunge
    35 Knees to elbows – scaled to knee raises
    50 Push press, 45 pounds
    50 Good Mornings, 45 pounds
    50 Wall ball shots, 20/14 pound ball @ 10′
    15 Burpees
    50 Double unders – scaled to 150 singles (didn’t know I was supposed to do doubles only)

    425 reps at the 30 minute cap.

    Fun times!!

  13. Jen C

    Filthy 50s with the amazing Amy H as a partner 🙂 Great job Amy!

    Jumping pullups at forearm height, 35lb KB, 45lb bar for push press and good mornings, 12lb wallball at 10feet

    Completed each round of 50 until I hit wallballs – only had 26 in when the call to switch came
    Got 32 burpees in when the call to switch came
    Completed all 50 double unders and Steph sent me back to complete the burpees. Completed this at the 30min time cap.

    Lesson – don’t slow down before the break with the good mornings and … work on wallballs.

    Have a love-hate relationship with this wod, but glad I did it.

    Cheers peeps 🙂

  14. Kevin

    WOD Rx’d with hip extensions
    20:37

    Not my best performance today, but under the circumstances, I’m pretty happy with it. Mid-wod on the GHD, I thought sweat was pouring off my face. Turns out, my nose was gushing blood. I yelled for Steph to grab the box of tissues and continued the wod with a tissue jammed up my nose. In my head, I was like “screw you body, I’m still doing this damn workout”. So yeah, that happened.

    I had a fantastic time working out with a big class at 4pm. It was great to be able to share my 14th Filthy 50’s with so many people.

    Morgan and Shane – great race boys!

    QOD: CrossFit has given me a life I truly love. Thank you all for being a part of it.

  15. Patrick D

    For time:
    50 Box jump, 24/20″
    50 Jumping pull-ups (forearm level)
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Good Mornings, 45 pounds
    50 Wall ball shots, 20/14 pound ball @ 10′
    50 Burpees
    50 Double unders
    SCORE : 418 @ 30 min time cap

    QOD : I’ve only been a crossfiter for 3 months and I can already say that it has changed my life. Law enforcement is hard as it is but I know that everyday I hit a wod at CFM, it forges my body for that extra foot chase, fight and in the end, gives me the chance of going back home unharmed ! Thanks Kevin and all the coaches for your hard work and dedication !

  16. Amanda

    50 Box jump, 20″
    50 Jumping pull-ups (forearm level)
    50 Kettlebell swings, 35#
    Walking Lunge, 50 steps
    33 Knees to elbows
    24 Push press, 45#
    50 Good Mornings, 45#
    27 Wall ball shots, 14 # @ 10′
    25+21=46 Burpees
    50 Double unders

    Fun class 🙂

    QOD: The question has such a big answer, it would be hard to put it into words. I’m a completely different person physically and mentally. I cringe when I think back to the person I was pre-CrossFit 🙂

  17. Marcel

    Filthy 50’s

    For time:
    50 Box jump, 24″
    50 Jumping pull-ups (forearm level)
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows – got to 40
    50 Push press, 45 pounds
    50 Good Mornings, 45 pounds
    50 Wall ball shots, 20 pound ball @ 10′ – got to 40
    50 Burpees – got to 22
    50 Double unders got to 30

    Total Reps at 30 Min cap = 432

    On my B-Day I finished this Bad Boy, but well beyond cap 38:14.

  18. Janet

    Friday’s QOD – Has CrossFit changed your life in a meaningful way?

    Made me value myself more and feel better mentally and physically everyday 🙂 I value the atmosphere at our gym greatly!! It is hard for the kind helpful attitude not to rub off on us all.

    For time:
    50 Box jump, 12″
    50 Jumping pull-ups (forearm level) 42 at time
    50 Kettlebell swings, 30#
    Walking Lunge, 50 steps
    50 Knee raises
    50 Push press, 35 pounds
    50 Good Mornings, stick
    50 Wall ball shots, 6pound @ 10′
    50 Burpees
    50 Double unders (only got 28 and
    they were hard to get )

    470 reps

    The push press good morning and the lower weight on the wall balls gave me time to go slow on the Burpees and still get them in. Good choice for weights at this point in my journey

  19. Congrats on your 9 years Kevin!

    WOD
    364 reps
    6# wallball
    15# good mornings

    Not a good performance. Felt queasy from the pullups forward. I’ll get another cracks at this, no doubt!

    QOD:. What’s not to love about a program that pushes your limits, improves your health, and expands your network of friends?

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