Every November, men grow mustaches and collect money to help fight the disease and this year women want to help! Miss Movember will be Atlantic Canada’s first all-women’s running event, where women will choose to run either 5 km or 10 km along Riverview’s waterfront to lend their support to the ongoing fight against prostate cancer. It will be held Saturday November 26that 10:00am. with all proceeds going to Movember Canada. There are already four ladies from the gym that registered. If interested, please follow this link – Miss Movember.
Rob Brydges has agreed to do 1 burpee for every $2 raised by CF Moncton members. He’ll do the burpees on December 5th. To donate, please visit his link – Rob’s Moustache.
On November 27th at 12pm, Tony and Jodi Bainbridge, will be visiting the gym to discuss ‘strength’. They recently competed in PEI for the Easterns where Tony deadlifted 650# and Jodi pulled 347#. Needless to say, they know their shit.
The Swim Wod was such a good time and we can’t wait to do it again. December 2nd at 8:30PM is the next date. Bring in your $5 to hold your spot.
We have a Christmas social coming up on December 10th. And because of that, the No Bread Challenge will end on the 9th (instead of the 12th). Please sign up on the whiteboard if you and significant other plan on attending.
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.
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.
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!
In order to accommodate the variety in the schedules of our gym members, I’ve created a tiered pricing system. I’m hoping it will better serve the members who have busy work or life schedules. These new options will take effect July 1. If you would like to modify your payment plan, please give me a few days notice before your renewal date. Also, if you have any questions, just shoot me an email.
Gold – Unlimited – $110 per month
Silver – 3x per week – $95 per month
Bronze – 2x per week – $85 per month
I can’t thank you enough. I could not believe the amount of people that came to help with the move. What should have taken a full day was done in less than two hours. When I said we were moving the gym ‘for time’, you guys really stepped up!
Hannah has offered a last effort fundraiser. For all the dog-lovers, we have a box of dog treats (valued at $80). Tickets are 1 for $2 or 3 for $5. Monday will be the only day to buy tickets, so bring it in during your workout. A winner will be drawn after the 6:30 class.
Tomorrow will also be an open gym of sorts. There will be no cap to the classes, so show up when you can.
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 anonline calendarso 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.
What do you regret the most? Things you did? Or things you didn’t do?
I’m placing my money on the things you didn’t do or try. You look back and say, “I should have done __________.” “I wonder what it would have been like if I did ___________.”
The 2011 CrossFit Games season is here. It’s now. It’s time to register.
Here are a list of reasons why you should register:
1. You come to Saturday workouts.
-You’re going to be doing the workouts anyway, so why not register?
2. You have a competitive bone in your body.
-You want to see how you stack up.
3. You want to go to that ‘next level’.
-Training at the gym with the same people everyday is awesome. But training with them and a large group of others cheering for you. Now that is EPIC!
4. You’re going to come cheer.
-If you are coming to cheer, you should do the workout to get a chance to be cheered for. It’s good to be on both sides.
Myths about the CrossFit Games:
1. You have to come every Saturday.
-False – If you plan on qualifying for the Regionals, then yes. But if you want to compete in a few of the posted workouts, that’s cool.
2. You need to be able to do all the moves, like muscle-ups and handstand pushups.
-False – When you log in to post your results, there will be an option to choose ‘scaled’. You can compare yourself with the hundreds of others who scaled the workout as well. Also, the exercises will be classic, simple movements. We probably won’t see highly skilled, advanced movements anyway.
3. People will laugh at you.
-FALSE – You will be motivated beyond belief. There will be so much positive energy in the gym during the next six Saturday’s, you will regret missing it.
Don’t say it’s something you’ll do next year. Even if you have to scale every single workout, it will be something you’ll remember forever.
Tuesday, March 15th at 9pm, CrossFit HQ will post a workout. We will have just under a week to complete it in the fastest time possible. This process will occur for 6 weeks straight. We are competing against the Eastern Canada Region, which is Ontario to Newfoundland. The top 60 males and top 60 females from the Sectionals will move on to the Regionals, being held in Toronto from June 3-5.
As of today, participating members from CrossFit Moncton include…
Most competitors will be completing the workout on the following Saturday. The regular workouts on Saturday’s will be the Sectional workout that is posted for that week. If members need to scale, we can do that. After all of the members (not competing) are finished the workout, the Games Athletes will take a shot at it.
We may also have visitors from other gyms, so it’s going to be a big event every Saturday. I highly encourage you to come check it out and cheer us on.
There is an open gym today from 1-3pm. Email me if you plan on attending. Please note, it’s not for doing an additional workout. There will be coaches on hand to help you with movements you’d like to practice and work on.
Tomorrow is “Change for Change”. Please bring $5 if you’d like to complete a workout that you missed from the month of February. Let the coach know before the class begins. Or maybe you’ll really like the posted workout. Either way is cool.
If you know anyone getting married, please send them this link. Joanna is putting on a wedding bootcamp. There are only a few spaces left in each camp.
And just a little note about progress. Please take a moment today to look back in your journal. If you’ve been with us for a while, dig out that really old journal. Seriously…go get it. I’ll wait……….
Look at your first sets of back squats/deadlifts/presses, etc. Look at the results of your first workouts. Check out the weights you used. Now look at today.
If you’re always looking forward, you’ll never know how far you’ve come. Sometimes we get too caught up in the smaller things, the day-to-day workouts. We didn’t get a PR on this workout, but maybe it was just a bad day. In the grand scheme of things, you’ve improved drastically from Day One.
Take time for reflection.
What have been your biggest gains since starting CrossFit?
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
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.
Let me start this post by saying that everything here is meant with good intentions. I want the gym to be a positive place, where you want to come and not feel like you have to come. However, I also want people to be accountable, to themselves and others, and to be safe. I also want to improve the efficiency at the gym, so classes and registration can run more smoothly. I have discussed these issues with the other coaches, and these are some of the new changes we have agreed upon.
If you have any outstanding debts (from being late or no-shows), they must be paid up before your next workout. There’s quite a list of names on the board. If you see a star beside your name, you’re one of them.
If you need to cancel a class, I need a phone call. No more posting on the site or emailing me. Once I receive your call, I’ll be able to quickly go in to the site to free up your spot for the next person. This will be much more efficient way to get people in a class that is full. **Email is preferred from 10pm to 5am**
Zenplanner came out with the option for waiting lists. As of today, there will be 2 spots available for each class. This will eliminate the need to post for available spots on the website.
As soon as Zenplanner allows it, there will be the option to cancel within ‘X’ amount of hours before the class. When that option becomes available, I will enable it.
A few amendments to the rules…
Late – 25 burpees
No-show – 50 burpees during the winter months. 800m med ball run during the warmer months.
Dropping an empty bar, 10# rubber plates, kettlebell – 25 burpees
“I can’t” – 10 burpees
“I suck at _______” – next wod will be AMRAP 10min of said exercise
Other things to consider…
Please welcome new members to the gym. You were once a new member and know how intimidating your first class was. Help make them feel at home.
Start your warm-up on time. When you come through the door 30 seconds before the class time, not changed and ready, it could be hindering the rest of the class. It’s understandable if you get caught in traffic or your kid barfed just as you were leaving the house, but it’s not cool when it happens frequently. If it means setting your alarm 5 minutes sooner or leaving the house 10 minutes earlier, do it up!
There’s been water available at the gym for some time now. If you forget your water, there’s no need to ask. Just go grab one. That’s what it’s there for. However, please drink it. Taking one sip then leaving your bottle on the floor is wasteful. Carly likes it, but I would rather give her tap water than the rest of your unconsumed bottled water.
Myself and the other coaches appreciate any and all feedback you may have.
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!
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.
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.
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!
Paleo starts tomorrow! If you’re a challenger, please bookmark this site – Paleo Challenge. Also, Rebecca Bilodeau emailed me with products that fit very nicely in the Paleo guidelines. Check the Paleo site for details. Oh, and good luck to all competitors!
There’s another site that some of you more competitive individuals may be interested in…The Atlantic Box Challenge…it’s not like Jenga at all, I swear. It’s mainly for folks interested in competing at the CrossFit Games to see how they stack up against other CrossFitters from around the Maritimes.
Must be done with a trainer as a witness.
Must complete it as prescribed.
Must complete and post results before the last day of the month.
CrossFit Moncton will be allowing members to try October’s workout on Saturday, October 16th at 11am.
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!
I know you have all been having trouble registering for classes recently. It was working for me, but now it’s down on my end as well. I’ve been calling their helpdesk since I got home, but haven’t heard back from them yet.
If you know what class you were registered for tomorrow, please try to avoid switches. If you weren’t registered, but would like to attend a class, feel free to. I’m not able to see who’s registered, but it’s a workout that can be done with higher numbers.
Sorry for the inconvenience this is causing. I feel pretty bad. I will update you when I hear back from them.