Injuries

15
Nov

Injuries

If you get hurt, please seek out some help.  The staff here at CrossFit Moncton can be your greatest ally once injury has grabbed a hold of you.  Listen carefully and take your time during your recovery.  Please be mindful that “just because it feels good” doesn’t mean that you should be taking your tender muscles/joints out for a ride.

If we are unable to help you, DON’T stop working out!!!  Leaving and not coming back for a month is the unwisest of decisions you could possibly make.  Adding a lack of motion to an injury can make a bad thing worse.  Also, falling out of your good habits at the gym can lead to doing so outside of the gym as well.

Injuries are no joke.  Take care of them!

In 12 minutes, build up to a heavy squat clean

EMOTM for 10 minutes:
5 Front Squats (155/105#/60%)
5 Over the Bar Burpees

Congrats to Shane and Christie for competing in Maritime Mayhem this weekend!

Congrats to Shane and Christie for competing in Maritime Mayhem this weekend!

19 Responses

  1. MARK D

    MOB + Group WU & MOB

    In 12 minutes, build up to a heavy Squat Clean:
    WU – (65# x5) x 2
    (95# x3) x2
    (115 x2) x1
    (135# x1) x1
    (145# x1) x1

    EMOTM for 10 minutes:
    5 Front Squats (155/105#/60%)
    5 Over the Bar Burpees
    (135# + 5 BOB) x2
    Had to drop weights and switch to PUs – misses 1 set of FSs
    (95# + 5PUs) x 7

    Thanks for the quick weight switch Shane & Matt.

  2. In 12 minutes, build up to a heavy squat clean
    85 105 115 125 135 145….happy with that as I haven’t lifted anything in a while

    EMOTM – Rx
    Challenging but fun 🙂

  3. In 12 minutes, build up to a heavy squat clean
    95×3-105×2-115×2-135-155-185
    EMOTM for 10 minutes:
    5 Front Squats (155/105#/60%) – 115
    5 Over the Bar Burpees

    Missed 2 squats round 9 and the last round required the whole minute. Good one though!

    Thanks Matt!

  4. In 12 minutes, build up to a heavy squat clean
    135×3-185×2-205 – 225 – 245

    EMOTM for 10 minutes:
    5 Front Squats (155/105#/60%) @ 135
    5 Over the Bar Burpees

    Loved the cleans! I can’t remember the last time I did them. It felt like meeting an old friend you haven’t seen in forever and nothing about your relationship has changed. The WOD on the other hand… well, lets just say we’ve accepted our irreconcilable differences.

    Thanks Matt!

  5. Christie

    Mob group WU

    In 12 minutes, build up to a heavy squat clean
    55-65-75-85#

    EMOTM for 10 minutes:
    5 Front Squats at 55#
    5 Over the Bar Burpees

    That was rough, last four rounds only got 3 burpees over bar.

    Thanks Kevin!

  6. Tara Betts

    Squat clean
    55-65-75-80-85-90

    EMOM for 10 mins
    5 Front Squats @55#
    5 Burpee over bar(no jump)

    I ditched the 10# plates and put on two wooden ones. I only got 3 burpees in the last 5 rounds. The wheels fell off my cart of awesomeness pretty quickly.
    But I stuck with it, and that’s what counts🙂

  7. Laura

    Squat clean
    55×5-65×3-75×3-85×2-95×1

    EMOM for 10 mins
    5 Front Squats @55#
    5 Burpee over bar

    Kept it lighter than my 60% and only did 4 burpees to keep my breathing steady since I’m *still* not feeling 100%. Glad to be back either way 🙂

  8. Mario Arseneau

    Clean
    135×3-185-225-240-255-270# (PR)

    EMOM:
    Rnd 1-5: 135#
    Rnd 6: skipped burpees
    Rnd 7: skipped to change to 95#
    Rnd 8-10: 95#

  9. Frank

    Group WU & MOB

    In 12 minutes, build up to a heavy Squat Clean:
    WU – 95# x5
    135# x3
    155 x2
    185# x1
    205# x1

    EMOTM for 10 minutes:
    5 Front Squats (135#)
    5 Over the Bar Burpees
    first 3 rounds were at 135, dropped to 115 for round 4 and 5, dropped to 95 for last 5.
    very challenging. completed all front squats but only did about 3 burpees for last 5 rounds.
    I’m not feeling 100% still dealing with cold and knee was very sore today. I’m still glad I came in and good a great workout.

  10. Gilles

    mob wux1
    group mob
    12 min to
    build up to heavy squat clean
    95×5 115×5 125×3 125×2
    EMOTM for 10 min
    5 front squat 125#
    5 over the bar burpees
    last 4 round was only 3 burpees

  11. Jackie

    Mobility x 1
    Group warmup WOD 🙂
    Movement practice

    Squat Cleans
    12 minutes to build to a heavy single
    35(5), 40(4), 45(3), 50(1), 55(1), 55(1), 55(1)

    EMOTM for 10 min.
    5 front squats @ 55
    5 over the bar burpees

    Did not follow the above plan, missed a round, left off some Burpees, got an adjustment from Coach Shane for my foot issue…a real dog’s breakfast! Fun all the same, and got a good sweat on for sure. This WOD was an ass kicker.

    Thanks Matt and Shane. We made you work this morning!!

  12. Marcel

    In 12 minutes, build up to a heavy squat clean

    95 X 5 115 X 5 135 X 3 155 X 1 185 X 1 195 X 1

    EMOTM for 10 minutes:
    5 Front Squats (155/105#/60%) – 105#
    5 Over the Bar Burpees

    Rounds 7, 8 & 9 had to drop to 3 burpees.

  13. MOB + Group WU & MOB

    In 12 minutes, build up to a heavy Squat Clean:
    WU – (65# x5)
    75# x5
    85×3
    95# x2
    100# x1
    100# x1

    WOD @ 75#

    First 4 rounds with 5 burpees ans remaining with 3.

    That was worse than I was expecting. Would almost rather do “The Fallen” again but I’ll wait until April.

  14. Barb Donovan

    In 12 minutes, build up to a heavy squat clean
    25×2, 30×2, 35×3, 40×2

    EMOTM for 10 minutes:
    5 Front Squats (155/105#/60%) – 25
    5 Over the Bar Burpees

    Round 1 to 5 5X5
    Round 6 to 8 5X3
    Round 9 4X0
    Round 10 5X3

  15. Kevin

    In 12 minutes, build up to a heavy squat clean
    135×3-185×2-205 – 225 – 245

    EMOTM for 10 minutes:
    5 Front Squats (155/105#/60%) @ 135
    5 Over the Bar Burpees

    Rounds were 22-27 seconds

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