12 years

4
Dec

12 years

Today marks 12 years since I did my first CrossFit workout. It was in the halls of Tantramar High School while I was teaching there. I guess it left an impression on me, because that one workout shifted my life to opening a gym and meeting some of the best people in my life.

Over the years, we’ve been in 4 locations, and none of it would have been possible on my own. Thank you to everyone that’s ever helped along the way – family, friends, coaches, members.

I don’t plan on stopping any time soon. Love this journey, and thank you for trusting me.

QOD: When was your first workout and what keeps you coming back?

Filthy 50’s

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 Dec.4/17

*Options: Freakin’ 40’s, Dirty 30’s, Terrible 20’s

That time when we used to train at a playground

49 Responses

  1. Mario B.

    Filthy 50’s, Did 40’s

    For time:
    40 Box jump, 24/20″ (Consistent)
    40 Jumping pull-ups (forearm level) (10-10-10-10)
    40 Kettlebell swings, 1 pood (20-20)
    Walking Lunge, 40 steps (20-10-10)
    40 Knees to elbows (5-5-5-5-5-5-5-3-3-3-3-3) (these were a struggle)
    40 Push press, 45 pounds (20-15-5)
    40 Good Mornings, 45 pounds ( 20-20)
    40 Wall ball shots, 20/14 pound ball @ 10′ (10-10-10-10)
    40 Burpees (10-10-7-7-6)
    80 Single unders (bunch of trip ups, but consistent)
    all RX, except Double unders

    Time: 25:10 Pr of 1:19

    Dec/2017 time: 26:29
    Felt like crap doing it, but got a PR, so must be getting better?

  2. Tracy

    Terrible 30’s

    For time:
    30 Box jump, 24/20″ – (20″ box steps)
    30 Jumping pull-ups (forearm level)
    30 Kettlebell swings, 1 pood – (30#)
    Walking Lunge, 30 steps
    30 Knees to elbows – (situps)
    30 Push press, 45 pounds – (35#)
    30 Good Mornings, 45 pounds – (35#)
    30 Wall ball shots, 20/14 pound ball @ 10′ – (6# ball @ 10″)
    30 Burpees
    30 Double unders – (100 single unders)

    Time: 21:45

  3. Mark

    Scaled to Dirty 30’s

    For time:
    30 Box jump, 24/20″ = 20″
    30 Jumping pull-ups (forearm level)
    30 Kettlebell swings, 1 pood
    Walking Lunge, 30 steps
    30 Knees to elbows – Knee Ups
    30 Push press, 45 pounds
    30 Good Mornings, 45 pounds
    30 Wall ball shots – 20#
    30 Burpees – 10 Burpees, 20 Kickouts
    50 Double unders – 100 singles

    TIME: 23:23

  4. Matt H

    Fab 40’s – the name was the best part.

    40 box jumps 20″ – slowed a bit but steady
    40 jumping PU – 20-10-10
    40 KBS 35# 20-20
    40 walking lunge 20-20
    40 knee raises 20-10-10
    40 PP 45# 15-13-12
    40 good mornings 45# steady
    40 wall balls 14# 10-10-10-10 stared at the ball a bit too
    40 burpees SLOW and steady
    100 single unders because I forgot I only needed to do 80 (60-40)

    21:30

  5. John Gunn

    Fab 40’s

    40 box jumps 20″
    40 jumping Pull-ups
    40 KBS 35#
    40 walking lunges
    40 hanging knee raises
    40 PP 45#
    40 good mornings 45#
    40 wall balls 14#
    40 burpees
    80 single unders

    21:55

    Shit. That means I have to do 50s next time.

  6. Gabriel

    QOD: 5 k run. The unexpected!

    WUx1 + CS

    Filthy 50’s (with Back Extensions instead of Good mornings)

    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 Back Extensions
    50 Wall ball shots, 20# @ 10′
    50 Burpees
    50 Double unders

    Time–> 25:04

    Thanks Shane!

  7. John Gunn

    QOD – first WOD was technically the burpee sandwich in prep class. In a way, it’s what kept me coming back…it took me for freaking ever. I felt like I was going to die. I tried to give up with 10 or so burpees left, telling myself “that’s good enough.”

    I will forever be grateful to Kevin for calling me out on my crap right then and there, and telling me if I can still stand and talk, I can still do burpees.

    I finished the WOD and realized that it shouldn’t have felt that difficult, and that it was on me to change that. To this day, I still often finish and WOD and think “man, I want to be able to do that faster/stronger/with more finesse.” That’s a big part of what keeps me going.

  8. Heather Skeard

    Filthy fifty Rx= 24:59

    Last year was 27:53Rx so a PR of almost 3 minutes!!
    So happy with this result.

    Honestly I don’t think it’s a specific WOD that keeps me coming back although there’s a few I enjoy, I like being able to do workouts thaI can do every so many months to prove to myself I am actually improving and I feel like a 3 min PR in the last 12 months on this WOD proves I am getting better and stronger… i also like losing weight and feeling better about myself so that’s a plus!

    For today the box jumps were faster, some rebounding
    Jumping pull-ups were 15-10-10-10-5
    Kbs were 15-10-10-10-5
    Lunges were 20-10-10-10 to shake the legs they were getting tight
    Knees to elbows were sets of 2-3 alternating but I had to move down the bar cause I kept hitting Jeff
    Push press 15-10-10-10-5
    Good mornings 25-15-10
    Wall balls (these were the worst out of any of it I found) 10 at first then sets of 8 and 5s
    Burpees – did the first 30 unbroken just slow pace then did 10 and 10
    Skipping – 37 unbroken then 13 unbroken

  9. Janet

    Fab 40’s

    40 box jumps 20″ – SLOW but 20″ so that is a win
    40 jumping PU 10-10-10-10
    40 KBS 35# 20-10-10
    40 walking lunge steady
    40 knee to elbow (10 Knees to elbow and 30 Knee raises)
    40 PP 45# 20-10-10
    40 good mornings 15# fast
    40 wall balls 12# 10-10-10-10 sucked
    40 burpees SLOW and steady
    40 DU’s 18-12-10

    21:13

    This hurt…..however somehow i still managed a PR even with my tired body.
    Box from 12′ to 20″, heavier WB and DU’s … and a PR of 1:24 I will take it.

    1. Janet

      First workout was the Burpee sandwich for me too. What keeps me coming back. The people (members and coaches), the metal and physical gains, the positive accepting environment.

  10. Christie Neate

    Fabulous Forties

    For time:
    40 Box jump, 12” w plates
    40 Jumping pull-ups (forearm level)
    40 Kettlebell swings, 1 pood
    Walking Lunge, 40 steps
    40 Knee Raises
    40 Push press, 45 pounds
    40 Good Mornings, 45 pounds
    40 Wall ball shots, 8 pound ball @ 10′
    40 Burpees
    40 Double unders (80 singles)

    Time: 25:12; was okay with my pace until burpees
    2016: 26:36 w Fabulous Forties
    2015: 19:03 w Dirty 30’s
    2014: 20:03 w Dirty 30’s

    That was fun to look back in my book & wod blog to see the various messages / posts.

    Congratulations Kevin on 12 years!

  11. Fred

    Filthy 50’s

    For time:
    50 Box jump, 24/20″ – Steady
    50 Jumping pull-ups (forearm level) – 20-10-10-10
    50 Kettlebell swings, 1 pood – 20-10-10-10
    Walking Lunge, 50 steps – Steady
    50 Knees to elbows – Steady singles
    50 Push press, 45 pounds – 10-10-10-10-10
    50 Good Mornings, 45 pounds – Steady
    50 Wall ball shots, 20/14 pound ball @ 10′ – sets of 5 (time lost here looking at med ball feeling sorry for myself)
    50 Burpees – Steady singles (no other way to do these)
    50 Double unders – 10-10-10-10-10
    Time: 27:50 Rx

    First time doing this workout R with DUs 🙂 …last time 27:48 w/ SUs

  12. Josh L

    For time:
    50 Box jump, 24″
    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# ball @ 10′
    50 Burpees
    100 singles

    27:07

  13. Allyson

    Fab 40’s

    For time:
    40 Box jumps
    40 Jumping pull-ups
    40 Kettlebell swings, 30#
    40 Walking lunges
    40 Knees to elbows
    40 Push press, 35#
    40 Good mornings, 35#
    40 Wall balls, 12#
    40 Burpees
    100 singles

    25:08

  14. Stephdh120

    Fab 40’s
    40 box jumps(smallbox)
    40 kbs(25#)
    40 walking lunges
    40 hanging knee raises
    40 push press(35#)
    40 good morning(35#)
    40 wall balls(8#)
    40 burpees
    80 single unders
    Time: 20.43

  15. Jackie

    Friggin 40’s
    30# KB
    35# bar
    Single skips
    8# WB

    27:24

    First WOD was a 7 min AMRAP on November 2, 2012.

    Hang power cleans x 9 @ 35#
    Sit-ups x 8

    No score registered. The next day was Angie. 😀😀

    Thanks for all the great years, for all of the sore everything’s, and for cultivating an incredible community Kevin!

  16. Del

    QOD: When was your first workout and what keeps you coming back?
    1st WOD was a Pyramid WOD which I halved most items and never wrote a time down for it 🙂
    I come back cause as I get older I would rather do this than pop pills and I’m pretty sure I was heading that way!

    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 Good Mornings, 45 pounds
    50 Wall ball shots, 20 pound ball @ 10′
    50 Burpees
    50 Double unders
    30min (37 DUs) was 26:45
    Conditioning is a bit off. Time for some goals I guess 🙂

    Thanks Blake! Congratz Kevin!

  17. GillesGautreau

    mob wux1
    Filthy 50
    50 box jump 20in
    50 jumping pull up
    50 KBS 35#
    50 walking lunge
    50 knee to elbow ( abmat sit up)
    50 push press 45 #
    50 good morning 45#
    50 wall ball 14 #
    50 burpees
    50 DU ( x 2 single )
    23:20

  18. Aubrey

    First WOD in July 2016 best sporting decision in my life! Congratulations Kevin and CrossFit Moncton! I remember getting a call at the district about some crazy shenanigans going on at Queen E

    Fab 40’s

    40 box jumps 20″
    40 jumping Pull-ups
    40 KBS 25#
    40 walking lunges
    40 hanging knee raises
    40 PP 35#
    40 good mornings 35#
    40 wall balls 10#
    40 burpees
    80 single unders

    20:15
    50’s is next
    Thanks Matt!

    1. Aubrey

      40 box jumps 20″ steady pace no break.
      40 jumping Pull-ups 4 10’s
      40 KBS 25# unbroken
      40 walking lunges unbroken
      40 hanging knee raises 20,10,10
      40 PP 35# unbroken
      40 good mornings 35# unbroken
      40 wall balls 10# 4 10’s
      40 burpees unbroken
      80 single unders unbroken

  19. Leanne Daigle

    Friggin’ 40’s

    23:30

    20″ box
    KBS 30#
    35 # bar
    8# wall ball
    Single skips

    I started in Jan 2016 so it’s been almost 2 years and I don’t know what keeps me coming back..I think it’s the burpees. …or…. Maybe the sweat, the guaranteed sweat, every time?! Plus, I was getting lazy at my old gym…less lifting, less intensity so this is a better use of my fitness time. Congrats to you both! 🍺

  20. Remi F

    My first attempt doing 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 – this took a lot of time… they were elbows (~15), then tricep/ chest
    50 Push press, 45 pounds
    50 Good Mornings, 45 pounds
    50 Wall ball shots, 20 pound ball @ 10′ – also took too long; should have used a lighter weight.
    50 Burpees – these were my slowest burpees ever I think…
    50 Double unders – did 100 singles (I was thinking of doing half & half, but not this time)

    29:20

    Compared to Dec.4/17 – 40’s in 21:11

  21. Marcel

    Filthy Fifties did 40’s

    For time:
    50 Box jump, 24/20″ did 20″
    50 Jumping pull-ups (forearm level)
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows did Knee Raises
    50 Push press, 45 pounds
    50 Good Mornings, 45 pounds
    50 Wall ball shots, 20/14 pound ball @ 10′ used 14#
    50 Burpees
    50 Double unders did speed balls 2 minutes

    Time: 24:30

  22. Francis Landry

    WOD
    50 Box jump, 24″
    50 Jumping pull-ups
    50 Kettlebell swings 35#
    50 Walking Lunges
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Good Mornings, 45 pounds
    50 Wall balls @ 14#
    50 Burpees
    50 Double unders

    finished with 28 burpess at 30 min cap
    1 rep PR lol
    hit a wall at wall balls. I felt pukie was coming and legs were jello. I managed to get WBs completed at 26 something then had to take a break to get rid of the pukie feeling. Then I was on a mission to get at least a 1 rep PR lol.

    QOD: I don’t remember my first WOD but it was in March 2011. I keep coming back because I love the sport of Crossfit, CFM, its coaches and members. Congrats Kevin on your 12 year CF anniversary!

  23. Jo

    50s almost as posted (had to switch up last few k2e because my shoulder was angry)
    27:41

    QOD – first Wod was at Rideout st Feb 2010. Virtual shoveling and pushups. Followed the next day by fight gone bad. It was a terrible beginning haha

    Kevin your ability to continually improve and still get PRs over 12 years is a true testament that this CrossFit stuff works. Thanks for dragging me into the fitness world. I would not have accomplished all the things I have in the past 8+ years without you. Love!

  24. Roxanne

    Fabulous 40’s
    40 Box jumps 18″ box (Look Blake! You joked about this on Sunday and today I did it!!) (last year was a 12″ box)
    40 Jumping pull-ups (forearm level)
    40 Kettlebell swings 25# (last year was 20#)
    40 Walking Lunge, 40 steps
    40 Hanging Knee Raises
    40 Push press, 35 pounds
    40 Good Mornings, 35 pounds
    40 Wall ball shots, 8 pound ball for 10 and 6 pound ball for 30 @ 10′ (last year was 4# ball)
    40 Burpees
    40 Double unders (last year was singles)
    26:47 min

    Last year I did the 30’s with a lower box, lighter KB, lighter wall balls, and singles. I was so happy with this improvement! Thanks Marcel for a great class!

    Kevin, I am so happy that you found CrossFit and have shared it with us all!

    My first workout was in April of 2017…I keep coming back for the people and that feeling of accomplishment!

  25. Karen

    Fab Forties
    24:05
    52secs faster than last year, with Rx KB, push press and gd morning wts.
    First official crossfit workout, this one! It was one year ago I started this journey. Best decision ever!!! Happy anniversary to us, hope for many more!!

  26. Kevin

    WOD Rx’d with 20# weight vest (first time doing that)
    28:15

    So much slower with the vest, but it was a new experience.

    Thank you for all the comments today. You are really what makes CFM special.

    *true story – there’s been over 135,000 comments posted on this site, and I’ve read every single one of them. I really do appreciate it when members post results and comments.

  27. Elba Garcia

    Fabulous Forties

    For time:
    40 Box jump, 20″
    40 Jumping pull-ups (forearm level)
    40 Kettlebell swings, 35lbs
    40 Walking Lunge,
    40 Knee Raises
    40 Push press, 45 pounds
    40 Good Mornings, 45 pounds
    40 Wall ball shots, 14lbs
    40 Burpees
    40 Double unders (80 singles)

    Time: 23:14

    Thanks Marcel 😘

    Almost 2 min slower than last year but I am glad I did it!!

  28. Marcel

    QOD – I can’t remember my first WOD, that was over 9 years ago. What I remember very well though is just how sore I was after my first fundamentals class — it actually woke me up during the night! I come back for a lot of reasons — how I feel, the friends I’ve made, knowing how hard I can push myself — all this and so much more. Thanks Kevin & Jo for the amazing community you’ve built!

  29. Heidi

    Filthy 50’s (With scaled weight)
    50 Box Jumps 20″
    50 Jumping Pull ups
    50 KBS @ 35#
    50 Walking Lunges
    50 Knees to Elbows (Knees weren’t quite reaching the elbows in the later rounds 🙁
    50 Push Presses @ 35#
    50 Good Mornings @ 35#
    50 Wall Balls 10#/10′
    50 Burpees (only had 25 of these in at the time stamp)
    50 DU’s
    10 More burpees after the DU’s until reaching the 30 Min Time cap (due only to a “little encouragement” from Kevin)

    Box Jumps & Jumping Pull Ups felt pretty good, but everything that came after went to hell. Burpees were the slowest ever.

    I actually found my first journal and my first WOD was Oct 21/09 at Rideout St. I didn’t remember it without the journal but the WOD was 4 Rounds of 30 walking lunges and 30 sit ups to the wall. I’ve left a bit of sweat on the floor since then. What keeps me coming back…..CF checks all the boxes for me….effective fitness program, tons of fun, great atmosphere in the gym, and a fantastic community of folks from all different walks of life.

  30. 40 Box jump, 20″ (slow but determined not to go down in height)
    40 Jumping pull-ups (forearm level)
    40 Kettlebell swings, 25#
    Walking Lunge, 40 steps
    40 Knee raises
    40 Push press, 35# – these were heavy for me
    40 Good Mornings, 35#
    40 Wall ball shots, 8# @ 10′ – some of these definitely didn’t get over the mark
    40 Burpees – slow
    200 Single unders (wod brain, don’t ask how I came up with this number)

    My final time was 26:30, but I actually glanced at the clock at 100 singles and it was 25:34. So I’ll use that as my time (with 20 extra skips).

    2017: super modified Dirty 30’s at 36 weeks pregnant.
    2016: 40s with 12″ box, 20# KB, push press @35# , good morning @ 15#, wall balls @ 8#. Time: 25:44.

    PR of 10 secs with 8″ higher box jumps, 5# heavier KB, 20# extra on good mornings.

  31. Jeremy L

    For time:
    40 Box jump, 24″
    40 Jumping pull-ups (forearm level)
    40 Kettlebell swings, 35lbs
    40 Walking Lunge,
    40 Knee Raises
    40 Push press, 45 pounds
    40 Good Mornings( not weighted)
    40 Wall ball shots, 20lbs
    40 Burpees
    40 Double unders

    26.06

    Happy Anniversary Kevin , I look forward many more years!

  32. Jeff Leech

    Did filthy fifties 24:47 rx. But not really because my burpees were terrible. I was falling to the floor and just stepping up. Next time I need to make my burpees perfect. I could have made up a lot of time if I could have moved better through the burpees. Next time I think I will break up the wall balls a bit more in hopes it will help the burpees.
    It is worth noting that last year I tried this workout and had 10 burpees left at the 30 min time cap….so I guess I must be improving.
    Happy 12 year anniversary.

  33. Derek

    For time:
    40 Box jump, 20″
    40 Jumping pull-ups (forearm level)
    40 Kettlebell swings, 1 pood(35#)
    Walking Lunge, 50 steps
    40 high knee raises
    40 Pushpress, 45 pounds
    40 Good Mornings, 45 pounds
    40 Wall ball shots, 20# pound ball @ 10′
    40Burpees
    100 singles

    Time 24:00

    Thanks Marcel !

  34. Shane Hayes

    Qod: my first Wod was the prep class Wod July 2012
    400m run
    5rds of
    5 Pushups
    5 situps
    5 squats
    Run 400m
    Amanda was coaching. I took off on the 400m run like I was still in high school. I puked 3/4 of the way back from that run against a fence, caught my breath ran back in the gym, washed my face and hands and finished the Wod Felt dumb and signed the wall. It was exactly the motivation I needed to get myself back in shape
    The coaches were awesome and the people were so supportive How could someone not keep coming back, I am a lifer, so Kevin and all of you at CFM you are stuck with me to the end!! 🙂
    Happy anniversary Coach! ❤️❤️

    Filthy fifties rx’d with back extensions
    22:31

  35. Lisa MacLaughlin

    Filthy 50’s I did 40’s

    For time:
    50 Box jump, 24/20″ 20”
    50 Jumping pull-ups (forearm level)
    50 Kettlebell swings, 1 pood 30#
    Walking Lunge, 50 steps
    50 Knees to elbows hanging knee raises
    50 Push press, 45 pounds 35#
    50 Good Mornings, 45 pounds 35#
    50 Wall ball shots, 20/14 pound ball @ 10′ 10#
    50 Burpees
    50 Double unders singles

    Burpees were SO hard for me after the wall balls 🤮
    25:15
    Thanks to my trusty journal my first WOD was Josh.
    I keep coming back because I love having so much variety in the workouts, and the amazing coach and peer workout support!

  36. Bobbie-Jo Killam

    30’s
    30 box jumps(smallbox)
    30 kbs(20#)
    30 walking lunges
    30 hanging knee raises
    30 push press(35#)
    30 good morning(35#)
    30 wall balls(6#)
    30 burpees
    60 single unders
    Time: 17.50

    Planned to do 40’s but knew was not happy.

  37. Group WU

    Did as 35 as tried 40’s 2 years ago and didn’t finish (wasn’t hydrated enough)

    Scaled movements below
    Used 20″ box
    Knee Raises
    14# Wall ball
    Lost count on burpees so may have did 40 or 45
    70 Singles

    23:01

    Will do 40’s next year

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