Welcome to Ladies Month

3
Jul

Welcome to Ladies Month

Come on out to celebrate CrossFit Moncton’s 9th birthday on Saturday. There will be a tough WOD at 10am, followed by a BBQ and drinks at 11am.Β 

For the new folks, July is Ladies Month! CrossFit has taken some of their infamous workouts and named them after ladies. After all, anything that leaves you laying on your ass in a pile of your own sweat deserves to be named after a lady.

CLICK HERE to see a list of them.

Some of the ladies are named after real women, like ANNIE, EVA and NICOLE.

They are great to use a benchmarks to help measure your progress over time. Each time you do it, you can see how you’ve improved. Or, they could make you very aware of some weaknesses you may have.

Thrusters x5
Build to a heavy set (from floor)

Fran
21-15-9 reps
Thrusters (95/65#/60%)
Pullups

*10 min cap

Compare to Nov.29/16

 

35 Responses

  1. WUx1 + Crossover Symmetry

    Thrusters x5
    Build to a heavy set (from floor)
    75-85-95-105-115-125

    Fran
    21-15-9 reps
    Thrusters (75#)
    Pullups

    Time–>4:22

    Decided to scale my thrusters today with goal to do them all unbroken.
    Goal accomplished and new goal to be more efficient on my pullups.

    Well done Mark!

    Thanks Mario!

  2. MARK D

    Thrusters x5
    Build to a heavy set (from floor)
    65#x2 – 75#x2 – 85#x2 – 95# – 105#

    Fran – 10 min cap
    21-15-9 reps
    Thrusters (95/65#/60%) – 65#
    Pullups – Ring Rows

    TIME: 5:09

  3. Thrusters x5
    Build to a heavy set (from floor)
    95-105-115-125-135-145
    Fran
    21-15-9 reps
    Thrusters (95#) 21,10-5,9
    Pullups did 15-12-9

    5:42

    Last time was 5:50 @75# and ring row + beat

    Thanks Kevin!

  4. Mario B

    WUx1

    Ghost Fran – with stick
    15-15-15 stick thrusters – stick pull ups

    Thrusters x5
    Build to a heavy set (from floor)
    95-115-125-135-145

    Fran
    21-15-9 reps
    Thrusters (75#)
    Pullups

    Time–>6:07

    Had done it RX last time in 9:40, scaled the thrusters to get closer to the ” Fran pain level” goal accomplished!!

    Thanks Kevin

  5. Samantha C

    Group WU & Mob

    Thrusters x5
    Build to a heavy set (from floor)
    25- 30- 35- 45- 50- 60- 65#

    Fran
    21-15-9 reps
    Thrusters (35#)
    Pull-ups (Ring rows)

    Time 5:10

    15# heavier and 59 secs fastest then my first Fran.

      1. Samantha C

        Just checked my book and everything over 35# was a PR my Thrusters. Thought I had done 45# once before but I guess not. So, thanks couch Kevin for the push today ended with a 30# PR. πŸ˜€

  6. Stacey

    Thrusters x5
    Build to a heavy set (from floor)
    35# – 45# – 50# – 55#
    Fran
    21-15-9 reps
    Thrusters (@ 35#)
    Pullups – ring rows
    Time: 6:22
    20 sec PR from July 31, 2016 @ same weight (but Kevin said I had a PR for body weight aka baby belly πŸ˜‚πŸ˜‚)

  7. Fran Rx
    4:50

    Not a PR but only 12 sec off. PR was 4:38 in 2012 and I haven’t been sub 5 since so I’ll take it as a win. Probably spent a good half hour after laying on the ground trying not to throw up.

  8. MOB + Group Mob
    Ghost Fran – with stick
    3 Rounds
    -15 stick thrusters
    -15 stick pull ups
    -Dumpster Run

    Thrusters x5
    Build to a heavy set (from floor)
    65-75-85-95-105-105#(PR)

    Fran @65# with Ring Rows
    Time–>4:42 (10# more than last time and 59s slower)

    Previous Fran Times,Weight,rep scheme

    11/29/2016 -> 3:43 @55#
    8/20/2016 -> 3:57 @50#
    7/27/2015 -> 6:32 @50# 15-12-9 rep scheme on first Class after prep course

  9. Ingrid Perry

    Group WU & Mob

    Thrusters x5
    Build to a heavy set (from floor)
    25- 35- 45- 55- 65#

    Fran
    21-15-9 reps
    Thrusters (35#)
    Pull-ups (Ring rows)

    Time 5:45

    Groaned my way through my first Fran!

  10. Aubrey

    MOB + Group Mob
    Ghost Fran – with stick
    3 Rounds
    -15 stick thrusters
    -15 stick pull ups
    -Dumpster Run

    Thrusters x5
    Build to a heavy set (from floor)
    55-75-95-105-105#(PR) i think there is room for more…

    Fran @65# with Ring Rows
    #10 more than usual fast thrusters
    5:59 thanks to coach Blake and Ron for the tips and encouragement!!!

  11. Janet

    MOB Group Mob
    Ghost Fran – with stick
    3 Rounds
    -15 stick thrusters
    -15 stick pull ups
    -Dumpster Run

    Thrusters x5
    Build to a heavy set (from floor)
    55-65-75-80PR for 5rep

    Fran @45# with Ring Rows
    4:56
    Thrusters unbroken heavier next time

  12. Elba

    Thrusters x5
    Build to a heavy set (from floor)
    65-75-85-95lbs

    Fran
    21-15-9 reps
    Thrusters (65lbs)
    Pullups – ring rows
    Time: 4:51

    Nice class Kevin πŸ™‚ good job everyone!!

  13. Amy Hogan

    Mobility
    WUx1
    Group warm up+ Mobility

    Thrusters x5
    Build to a heavy set (from floor)
    55-65-75-85

    Fran
    21-15-9 reps
    Thrusters (65#)
    Pullups

    Time: 9:50 Rx

  14. Amy Hayes

    Mobility
    500m Row

    Ghost Fran

    Thrusters x5
    15 – 20 – 35 – 45

    Fran with 20# & ring rows
    Time – I have no idea.

    Thanks Kevin!

  15. Greg

    Wu.
    Fran
    21-15-9 reps
    Thrusters (95/65#/60%) RX
    Pullups
    Time 8:00
    Thanks Shane I think? 15 min to get my heart rate down but dis RX this year last year was #95 for 2 rounds 65 for 3rd round and all ring rows!

    Oly Class
    Snatch practice
    5-3-2-1.
    #45-65-75-85-95-105-115.

    Clean and jerk.
    5-3-3-1.
    #95-115-135-145-155-165.

    Thanks all was a fun class! See you on Wednesday for some fun lifting! 😊

  16. Melanie M

    Thrusters x5
    Build to a heavy set (from floor)
    35-45-55-65-75-80
    My previous 3rm was 80, today I managed 5 reps 80.. So I think that’s better πŸ€”

    Fran
    21-15-9 reps
    Thrusters (45#)
    Pullups
    Beat Swings
    *10 min cap
    9:15
    I dug through my book an found an old Fran time of 7:47 with 50#(without the beat swings)
    I am not sure how to compare that.. I think I
    did worse lol πŸ€”

  17. Shane Hayes

    Mobility and Wu x 1
    Group Wu and mobility

    Thrusters x 5
    40# dB, 40# banded, 50#, 60# kb

    Fran
    21-15-9
    40# dumbell thrusters
    Jumping one arm Pullups
    2:53
    Thanks for the great class Kevin!!

  18. Kelly

    Mobility
    WU x 1
    Group WU Mobility

    Thrusters x5
    35-55-75-75-85#

    Fran
    21-15-9 reps
    Thrusters (95/65#/60%)
    Pullups
    Time: 6:14 RX (first time doing RX)

    Thanks Shane 😊

  19. Kelly

    OLY Class
    Power Snatch
    35×5, 55×4, 65×3, 75×2, 85×1, 90×1

    Clean&Split Jerk
    55×5, 65×4, 70×3, 75×2, 80×1, 85×1,

    Thanks Shane 😊
    Fran was not a good warm-up for this class 😣

  20. Mike M

    Thruster x5
    95,115,135,155

    Fran
    95#
    And pull-ups damnit

    9:01. It’s a PR because I am stubborn and did the pull ups and they all hurt
    Jeez I suck at pull ups. Thrusters.” No problem”

    Anyway it was hot and it all still hurt no matter how slow that time is

    Bring on the next lady

  21. Build up thruster 55-65-75-85-95-105

    Fran @ 55# and Ring rows: 4:46… I went lower weights than usual BUT did all reps unbroken… πŸ˜€ pretty happy about it.

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