November Newsletter featuring Johnny G!

12-9-6 reps
Overhead Squats (155/105#)
Power Cleans (same weight)

Compare to Nov.15/10

There were a lot of folks that complained about this workout last time. They wanted two bars because their OHSs were quite a bit lower. Those same people now have much higher OHSs because they’ve been working their weaknesses. Don’t be angry. Get on a lacrosse ball and foam roller.

Also, please read the old post on “What weight should I use”

Big class on Saturday

Can you run a marathon using only CrossFit training? Yes you can. Can you do it in a fast time? Absolutely not!

I ran my first (and only) marathon yesterday with a time of 4:34.39. My goal was under 4h, but my body wouldn’t allow it. I passed the 1/2 at 1:56ish. At that point, my goal switched to just finishing the 42+ kilometers. (also note that in the 2 months leading up to the event, I ran a total of 6.6km)

Some of the pain included numb feet, cramps in hamstrings, calves and hips. Sore knees. And now I’m limping around like a zombie, including the moaning.

Some things I learned on my journey:

1. It doesn’t matter what anyone looks like or how old they are – someone is going to be faster than you. It just chewed into my ego a bit when a 70 year old man passed me like I was standing still. He told me this was his 217th marathon. Absolutely insane!

2. The running community has more similarities to CrossFitters than differences. They are addicted to running (almost more) than we are to CrossFit. And they try to suck others into it too. I don’t understand why people would WANT to run a marathon. They don’t understand why anyone would want to do CrossFit (cause it’s crazy). But you know the really awesome part? Their support. I was blown away by it! There were so many volunteers out on the course, either clapping, cheering, whistling or ringing bells. The motivating words “Keep going! You’re doing great” flooded the trail. And the craziest thing… a guy I went to high school with ran the 1/2 marathon, drove around with his wife Lindsay, found me, and ran by my side for 10km!!! I have no words to describe that. It was a gift that I cannot repay. That act of kindness is something that will stick with me for a very long time. Jeff LeBlanc – THANK YOU!

3. CrossFit may prepare you for the unknown, but a marathon is not one of them. It did, however, give me the mental strength to continue. I had many conversations with myself during the run. A voice in my head pleaded with me to turn around at the 1/2 way point. But I continued. After the 25km mark, all I wanted to do was walk because the pain was so bad. But I continued. I even considered calling someone to pick me up when my legs cramped up. But I continued. And I owe that to CrossFit.

We had a great turnout of members running in the Legs for Literacy. Congrats to all of you who stepped out of your comfort zone. And I speak for the runners when I say thank you to all who came out to cheer and support our CrossFit family. It definitely helped!

**For those that don’t know, I challenged Jason F. from CrossFit Fredericton to the marathon. Without hesitation, he signed up, and also did nothing to train for it other than CF. He finished only 37 seconds behind me, which is a huge accomplishment! Congrats Jason! Can’t wait to see what the next challenge with be.

WOD – 5 rounds of:
35 Double Unders
200m Run

Needed a crutch to stay standing

Check out Heidi in this month’s newsletter. Also, a great article on the clean that may help you for today’s workout.

“Double-Double”
AMRAP in 7 min
30 Double Unders
2 Squat Cleans (135/95#)
2 Jerks (135/95#)
Rest 3 minutes
Repeat

Kids do the darnedest things

There was a mistake in the T-shirt order and I was not given the right amount. Good news – I have a bunch of extra shirts now. They will be first come, first serve (no holding orders through posting). Get them before they’re gone!

21-15-9
Burpees
Kettlebell Swings

Compare to Jan.26/11

Check out the compare to link for information on how to take care of your calluses.

Add your own caption to the picture below…

August Newsletter!

Also, today is Change for Change. Bring $5 if you want to switch up the workout.

50 rounds of:

1 Squat
1 Pushup
1 Situps
1 Superman
1 Tuck jump

Compare to Feb.12/09

BEEP!

Integrity: Adherence to moral and ethical principles; soundness of moral character; honesty.

Great article from Fletcher Fitness.

Today, you get to pick your lady.

“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to Feb.4/11

The rest of the owners cheering on Brandon from CFK

CrossFit Moncton will be sending a team to the Regional Competition in Toronto for the CrossFit Games. Members of the team include: Kevin, Ed, Dan, Joanna, Gillyon, and Corinna.

Last year, Jeff had a great idea for a fundraiser! We would like to continue it this year. We challenge members to sponsor a day between now and May 31st (when we leave for Toronto). For the day you sponsor and for every member that posts their results, you donate $1.

You can sponsor a day on your own, with someone else, or a small group. I’ve set up an online calendar so you can see what days have been taken already. Let me know what day you’d like to sponsor.

And EVERYONE, post your results!!

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

Compare to Aug.17/09

Pullup bars 2.0 are in construction

Here’s the March Newsletter!

5 Rounds
15 Kettlebell Cleans
10 Jump Over Boxes
5 Towel Pullups

MC rips it off the floor

February Newsletter!

Today is the first Change for Change, so if you want to sub today’s workout with another one from January, please bring $5. If not, here’s your workout!

Complete as many rounds as possible in 10 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Games Athletes – AMRAP 20min

The beginning of 'Pushup Bookends'

Last year, four members from CrossFit Moncton participated in a Corporate Relay at U de M. Because we won, $300 was donated to a charity of our choice. We are putting in the same team this year to try and defend our title. If there is anybody else that would like to put in another team, the information you need is linked here – Corporate Relay Challenge

AMRAP in 20min:
30 Wall Ball
40 Lunges
50 Single Unders

**Games Athletes – must complete every exercise in a set unbroken**

Just another reminder – please don't leave half full water bottles laying around. Drink it!

I received an email from a friend this weekend about a touching story. Here it is…

I read this today and thought you’d be interested. It’s a blog written by a friend’s husband, Kirk MacLeod about his battle with colon cancer. Until today I hadn’t realized he was a CrossFitter; they’ve lived in NYC for the last several years and he trained at CrossFit NYC before getting ready to relocate his family from Honduras (he works for the UN). He’s fighting his cancer battle at ‘home’ in Nova Scotia so he, his wife and their two small kids can lean on their extended family. Anyway, his take on his disease as it relates to his overall fitness was something I thought you’d be interested in. He said you could feel free to re-post if you’d like.

Please take a few minutes to read his post below.

This is why you train

Todays workout will be dedicated to Kirk.

AMRAP in 7min
3 Cleans (60% of max)
6 Burpees
9 Squats

Kirk

Last day of 2010. What a year! I’m still in disbelief at the continued growth of CrossFit Moncton. And it’s all because of your word of mouth. So thank you to everyone who helps spread the word of fitness.

As mentioned at the Christmas party, members of CrossFit Moncton brought in over $2500 this year in donations. That is amazing and something that makes me very proud. I hope we can top that next year.

Also, a big thanks for all the support for helping Sonia and I get to Regionals. I think I can speak for her in saying that we are very grateful.

We’ve had a big year for marriages, babies and proposals too! Congratulations to everyone who’s going down a new path in life.

This year was also great for personal improvement for many people. A lot of you took the plunge and altered your diet. I can only hope that you continue with your new way of eating into the new year to see even more gains, both at the gym and in life.

The new year will also come with many changes. There may be some alternations and additions to the consequences, as well as changes to the programming. Stay tuned. Also, we’re hoping to find a new location for the gym. If anyone has any ideas or leads, please let me know.

On a final note, have fun tonight. Be safe. Don’t drink and drive. And see you at the gym in 2011!

And the winners are….

Brrrrummmm (that’s a drum sound)

Melanie Philips and Gabriel Caissie!

Melanie, always walking through the door with a grin on her face, and eager to improve, showed discipline by only succumbing to her craving on seven occasions. She managed to shave off 7 seconds from her 1km row, while adding 55 reps to her Intro workout. She also packed on 30 pounds to her CrossFit Total.

Gabriel, being new to the gym, was expected to show improvement, but no one expected this much. He took 4 seconds off his rowing time, increased his Intro workout by 70 reps and launched his CrossFit Total by 270 pounds! Even more impressive is that he didn’t have any cheats other than the delegated cheat meals per week.

Both Mel and Gabriel win a month membership at CrossFit Moncton for their outstanding performances.

Also, congrats to everyone who took the Challenge. It was not called “Paleo Walk-in-the-Park”. It was tough, so to those that stuck it out to the end, congratulations. I hope you all continue eating healthy and share your knowledge and experience with your friends and family.

3 rounds
30 Kettlebell Swings
20 Goblet Squats
10 Kettlebell Snatch (5 each arm)

Gerry running faster than light

November Newsletter!

AMRAP in 7 min
7 SDHP (95/65)
7 Ring Dips

Russian Weightlifter?

Jeff MacRae from CrossFit PEI will be coming for his second visit to CrossFit Moncton to host a gymnastics seminar. Learn proper techniques and progressions for: Muscle-ups, Kipping Pullups, Handstands, HSPUs, L-sits, V-sits, Iron Cross, Planches and much more! All skill levels are welcome! I even learned how to do a cartwheel at the last seminar.

It will take place on Sunday, November 21st from 8am-5pm. Cost for the session is $75. For more information or to register, please contact Kevin at crossfitmoncton(at)hotmail.com or 962-0710.

4 rounds of:
30 Double Unders
20 Kettlebell Swings

RoboCop!

October Newsletter is here!

Remember when I posed the question about your weaknesses? It was Sept. 5 if you want to look back. Well, I was simply curious as to what your answers were. Joanna, on the other hand, when ahead and programmed an entire month based off of your answers. So, October will be known as Goat Month!

AMRAP in 20min of:

Your top 3 Goats (things that kick your butt)

Have them picked before you come and you’ll find out the reps when you get to the gym.

If you’ve done this workout before (July 12), you may want to try it again to see if you’ve improved.

Heidi and Karen go head to head at the 1km row

Paleo Challenge deadline is this Saturday. If you need a book, bring $25. No book is $10. There will be a mandatory meeting on Tuesday, Sept.28 at 7:30pm at the gym.

This Sunday at 9am is the Fight Gone Bad fundraiser. Please sign-up on the whiteboard. If you’re going to the football events, you can certainly go in the first heat. It’s a minimum of $10 to participate. If you bring in the most money though, you will win a free months membership!!

A few of us have been going to the Beausejour Gymnastics Club on Tuesday’s to work on a few things and play around. The drop-in is from 8:30-10pm. It’s $25 for your annual insurance and $7.50 for each drop-in. Feel free to join us tonight!

4 rounds of:
10 Handstand Pushups
50 Double Unders

And take some time to watch this short clip on safety at the gym…