Whaaaat was that?! The 4th Annual Atlantic Hopper Event went down in the books as one of the biggest CrossFit events to hit the East Coast! We had 151 people registered to compete (up from 104 last year) and hundreds of spectators jammed into CrossFit Moncton to cheer on their family and friends.
There were some VERY impressive performances from both the men and women. But the highlight of my day was watching the kid’s heat. I think some dirt blew into my eye when I heard the roof blow off from all the cheering for the kiddos. They are the future and they are going to kick ass!
Thanks to the generous sponsors! The prizes are getting bigger and better every year. And thank you affiliates for donating prizes.
The judges did an outstanding job this year. Even though I haven’t seen some of you since last year’s Hopper, it doesn’t seem like it. Always a pleasure to catch up with you.
Thank you to the volunteers for your tireless work all day. From re-stocking the washrooms, to “directing” traffic and changing equipment, the entire day was flawless. I received so many comments on how smooth the day went, and I owe it all to you.
Great energy at the gym yesterday! Thanks to all that came out to cheer.
Now to start planning next year… expect to see another twist!
This weekend is the CrossFit Games. If you haven’t seen any of it yet, check out this live stream – Spectator Stream. Today is the last day of competition and it’s going to be epic. The event started with a 700m swim, 8km bike and 11km run. And then a boat load of other stuff all weekend. To say it’s amazing would be an understatement.
However, I do find something even more amazing than the athletes at the Games.
The athletes at CrossFit Moncton amaze me the most.
We have Christine, who is doing full depth squats, after undergoing knee surgery not long ago.
We have Tim, who took a few months off, come back and run 3km (when he could have easily taken a “rest day”).
We have Mom, who is still lifting heavy and setting new personal records, even after being diagnosed with rheumatoid arthritis.
We have Natacha, who tore her achilles tendon playing frisbee, come back to the gym after three months and hit workouts like she never took time off.
And we have Gillyon, who did 150 double unders and 150 situps in 6 minutes, even after having an emergency C-section only 6 months ago.
There are SO many more amazing stories. The CrossFit Games athletes may be crazy strong and super fit, but it’s the members at CrossFit Moncton that give me goosebumps! Thanks for being so inspirational!
CrossFit Moncton is celebrating it’s 4th year in operation today. On July 5th, 2008, a group of random people met at a playground for the first ever CrossFit group workout in Moncton. We did a Hopper Workout by drawing exercises out of a bin (which gave birth to the Atlantic Hopper Event). Guess what workout we are doing today?!
I want to thank you – the members – for your continued support throughout the years. It is because of you that I was able to leave the world of teaching and begin my journey in CrossFit. It’s come a long way since doing pullups on monkey bars and box jumps on picnic tables. I can’t wait to see what the next year will bring.
As a small token of my appreciation, I baked cookies (Paleo-friendly) for any members that drop by the gym today.
Run 200m forward
50 Medicine ball cleans
40 Wall balls
30 Dumbbell swings
20 Box jumps
Run 400m backwards
You’ll see that members can now register directly from the main page (just click the calendar on the sidebar). Testimonials have been updated. Lots more pictures. User friendly for first-time visitors. And WODs are still posted on the main page (just scroll down).
There’s been many more updates, so feel free to explore!
The Hopper Event will bring CrossFitters from around the Maritime provinces to compete in a completely random workout. There will be various exercises placed in a bin and drawn out at random.
It’s a fun and friendly event that can be scaled to anyone’s level. There will be prizes for the top athletes, both male and female, as well as many door prizes. Participants will also receive lunch. Spectators are encouraged to come watch and cheer for what’s going to be a great event.
Date: July 28, 2012
Location: 25 Alcock St., Moncton, NB
Cost: $20 + $2 service charge
Time: See schedule
We’re three weeks away from beginning our CrossFit Kids program. Today, we will begin selling punch cards to those who are interested. Your child will receive a 10-punch card, valid for 4 months, for $75. Spaces are limited to the children of current members. Classes are being offered every Wednesday from 5:15 to 5:45pm.
If you have any questions, you know how to reach me.
AMRAP in 15min of:
1 Shoulder Press (95/65)
3 Push Press (95/65)
5 Push Jerk (95/65)
We have a new link on the site that was just updated yesterday – Nutrition. Tried to keep it basic, but helpful. Let me know what you think.
Our CrossFit Kids pilot program will be running on Wednesday’s at 5:15pm starting May 16th. That means the schedule for the evening classes will move ahead by 15 minutes (just like Mondays). See ZenPlanner for the updated schedule. Eight kids have been selected and will be our guinea pigs for 4 weeks. After that, we will open up the program to others.
At the gym on May 12 @ 8pm, we’re going to be hosting a Poker Night. All levels of experience are welcome, as it will be a fundraiser for our Dragon Boat team. We’ll have some snacks and munchies, just BYOB.
The actual Dragon Boat Race is on May 26th. We still need 8 more people to complete our team. Register here if you’re available. If you’re on the team, we have a practice scheduled at 7pm on May 23rd.
On June 3rd, there’s a fundraiser race for Kendric Campbell. There is 2km walk/run and a 5km walk/run. You can register here for the event.
And finally, the Atlantic Hopper Event is fast approaching. The date is July 28th, so mark it on your calendar. It’s an event you don’t want to miss! Registration will be open in June.
It gives me great pleasure to introduce a new feature on the website – The Stretching Section. On it, you will find helpful thumbnails of specific stretches, categorized by body part. To get to it, click More and then Stretch on the upper tab.
Have tight hips? Check out one of the seven different stretches that are useful in opening up that area. There are many other stretches for your entire body.
Hope this helps some of you in becoming flexible CrossFit Ninjas!
Saturday, March 3rd, from 10am-11:30am, a representative from Aerobics First will be coming with a carload of Inov-8 shoes. If they have your size, you can buy them on site. If not, they’ll order them for you right away. They accept cash, debit and credit card.
Also, tomorrow is Change for Change. Bring $5 if you’d like to switch up your workout to one you missed this month or would like to repeat.
2 Front Squats (185/135#)
4 Power Cleans (185/135#)
The first workout for the Games will be released on Wednesday evening. Who’s pumped?!
Here’s how the next five weeks will run…
Every Saturday at 10am, we will be running heats of the posted workout. You will be judged for range of motion to ensure you’re completing the movements up to the standards that are set. Please register on ZenPlanner for Saturday no later than Thursday at 7:30pm. I need to make heat lists to ensure smooth transitions and adequate judging. If you do not register by Thursday, you may need to wait until the event is complete.
Scaling is an option for all workouts. You will simply record your results online as ‘scaled’. If that’s the case, your results will not count for our team score. But that’s cool! We want you to come out and push yourself!
If you are unable to make it Saturday, it may be possible to perform the workout on Thursday or Friday, but it depends on the availability of a judge. Please make your best effort to attend on Saturday, but if not, we can work something out.
In addition to our trainers, we will need additional volunteers for judging (for those that are scaling), photographs and some administration (collecting and tabulating judging sheets). Please email me today if you are able to help.
And as always, if you have any questions, let me know.
Also, get your ass registered for the Games! http://games.crossfit.com/ And don’t forget to add yourself to the CrossFit Moncton team. If we have the most registered in Canada East, we all win free tickets to the CrossFit Regionals!
Jane, Liam and I are starring in a play this Friday and Saturday. If you want to be entertained, get your tickets at one of the locations on the poster. Would love to see your beautiful faces in the crowd!
We’ll be on the radio this morning as well – CBC (106.1) at 6:50am and C103 at 8:30ish.
On the evening of January 18th, at 7:30pm, we will be hosting a nutrition seminar with Rebecca Bilodeau, the Holistic Dietitian. She is a faculty member at the Canadian School of Natural Nutrition and a member of the Dietitians of Canada and the New Brunswick Association of Dietitians.
Her presentation will last one hour with time for some questions at the end.
Cost to attend this presentation is $10. Please pay one of the trainers and they will put your name on the list.
As a follow-up, there will also be a body composition test available on Saturday, January 21. It will tell you your fat percentage, lean weight, water weight, and hip to waist ratio. They are all better benchmarks than weight alone. This service is $25, which can be claimed on most health plans. Again, please pay a trainer and they will give you some special instructions and allow you to sign-up for a 30min spot during the day.
I’m very proud of the Exercise Demo page and hope it will help you if you see a movement you are not familiar with. They are not meant to be instructional, but merely a chance to see what the movement looks like.
And we are back to regularly scheduled programming tomorrow.
The No Bread Challenge started with 37 people and 31 people seeing it through to the very end. Big congrats to all those that participated. For 7 weeks, you developed new habits that I hope you stick with. You have all won in my books!
There are a few people that stand out though. The judges couldn’t pick just one winner, so we have a 4-way tie. Coincidentally, they are two couples.
Eric and Maria went the whole challenge without cheating once (which is a first for any food challenge put on by CFM). Maria tried many different recipes to add variety to her family’s meals. And Eric documented his meals on Facebook, striking up conversations with others.
Elba and Trent have shown strict adherence to the diet as well. They’ve seen tremendous improvements, not only physically, but performance based as well. Trent came in 2nd at the Santa Shuffle 5K race. And Elba shared her experience with her mother in Mexico, who also adopted the diet and has seen tremendous improvements!
So for all the reasons listed above, and more, Eric, Maria, Elba and Trent – Congratulations for winning the No-Bread Challenge!
Prizes include a food dehydrator, a $50 gift certificate to Stephen Taylor’s Farm (Moncton Market), a CFM bag and body composition test from The Holistic Dietician (valued at $25).
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
No-Bread Challengers – your food logs are due tomorrow. We should have them back to you by the next day. If you’d like to go over the logs in depth, let me know and we can plan a sit-down to discuss the journals.
Starting tomorrow, we will also be posting a ‘Skill of the Week‘. We hear people say “Oh, I should really work on this” or “Man, I wish I was better at that”. Well, now on days when you finish your warm-up early, or have extra time at the end of the class, you have something to focus on. We are hoping you use this opportunity to focus on some weaknesses and turn them into strengths. If you have any questions, please ask a coach.
We’re also continuing with assigning the racks for the strength portion of the class. It’s worked great for the past couple of weeks. As a reminder, before you begin your warm-up, please let the coach know what lift you are doing and your expected max weight. You will be assigned a rack number and may work with others during your strength routine. If you happen to finish your warm-up early, please use that time to work on the skill of the week (or mobility). This will help the strength component run more efficiently if everyone starts at the same time.
Check out our Trophy Case! It highlights some outstanding achievements by some of our members. If you’re name should be on one of the lists, shoot me an email.
November 26 – Miss Movember 5k or 10k Run/Walk
November 27 – Strength Q&A with the Bainbridges (CF Fredericton) – 12pm
December 2 – Swimming WOD at Riverview Aquatic Center – 8:30-9:30pm (5 spots left)