Put your name on the board at the gym to be placed on a team.
Deck of Death
Hearts = Burpees
Diamonds = Situps
Clubs = Pullups
Spades = Squats
Jokers = 400m run
Start by drawing the top card and do that many reps of the suit. For example, if you draw the 9 of Hearts, you’re doing 9 burpees. Face cards are all worth 10. The goal is to get through the whole deck as fast as you can.
“I didn’t expect to see anything like this. It’s pretty intense!”
That’s what the girl from the local radio station (MaxFM) said to me after watching the first two heats.
And to be honest, I would agree. I knew we were going to see some fast times, but I didn’t expect to see so many people crush it. It was nothing short of amazing.
Big thanks to all those that helped out. It was nice for me to be able to sit back this year to watch the event. That wouldn’t have been possible without all the help that was given. The setup and tear-down was so fast and smooth thanks to our many volunteers (and participants too). Thanks to the CrossFit Moncton crew for helping with registration, selling shirts and recording times. Thanks to the judges from CrossFit Fredericton, Bathurst, Saint John, PEI and Kinetics! Thanks to CrossFit Fredericton, Bathurst and Kinetics for donating prizes! Thanks to Joanna for keeping me organized throughout the whole event. Thanks to all the athletes for stepping up and showing Moncton what real fitness looks like. Thanks to all the spectators for coming out, to watch and to cheer for all the participants.
We had such a great turnout this year! We had lots of new people join us this year, and it was great to see so many new faces. And I heard rumblings of a lot more people that plan on competing next year. I know who you are, so I’ll be hounding you in 2011.
Thanks for coming and I will see you at next year’s Atlantic Hopper Event!
Come on out to watch the 2nd Annual Atlantic Hopper Event!
Registration is from 9am to 9:45am. The workout will be drawn at 9:45am. We will go over the exercise standards immediately following the draw. The first heat starts at 10am.
Things to note:
-Please don’t park in the street. There are designated parking lots available.
-Food will be provided for all athletes
-Scaling is an option…tell your judge.
-Other points will be gone over at 9:45am.
And have fun! This is a great chance to meet other CrossFitters from all over the Maritimes!
Do you have poor range of motion? Find it hard to get to the bottom of a squat? Or maybe getting your shoulders locked out?
I would have answered yes to all of those when I first started CrossFit. My shoulder mobility and everything in my legs were super tight.
It was only 2 years ago when I was 27cm away from touching my toes. Now I can reach 7cm beyond them. Did it happen overnight? Nope! It took a long time to get to 7cm.
Did you see that shitty overhead squat? I bet some of you thought I could always overhead squat, even when I first started. Nope! I know how hard it is. I was there! To see some of you squat with any weight is impressive, cause it took me a hell of a long time before I even touched a barbell.
But some of you feel stuck at a certain weight. I’ll tell you, it’s probably not your strength holding you back. It’s your flexibility/mobility. If it’s important to you, and you want to lift more weight AND make it easier, you have to work for it. You have to stretch. You have to perfect your technique through consistent practice.
Check out the before and after pictures of Darrell. His shoulder mobility is poor (he agrees). Yesterday, I had him work on a foam roller and some lacrosse balls. In about 5 minutes, look at the difference!
If your (insert lift here) is important to you, are you willing to spend 5 minutes a day to do something to help it? I hope most of you would answer yes.
Today marks the 2 year anniversary of CrossFit Moncton. On this date in 2008, a group of strangers met at a local school playground, completely unaware of the workout they were about to complete. Oh, how far we’ve come since then…
There are a handful of people that remember what it was like working out at the park. It was rain or shine, hot or cold. And the bugs were hungry.
I remember loading up the back of the Element with equipment (sand-filled basketballs, dumbbells, dowels, etc) and my portable whiteboard. We would go through a group warm-up, work on a skill, and then hit up the WOD. There were no bands for pullups (so we jumped). No boxes for box jumps (so we used benches). No bars with weights (so we used sticks). But anyone that was there would agree…it was still hard!
To celebrate the 2 years of CrossFit Moncton, the workout on Saturday, July 10th, will be held at Queen Elizabeth School playground at 10am. The workout will be announced upon arrival. If registration is full, come anyway!
Europe Regional WOD #4
3 rounds of:
15 Power Snatches (95/65#)
35 Double Unders (ya, more doubles!)
The Hopper Event is coming up on July 31. Have you registered yet?
For those that don’t know what it is…it’s a random workout, drawn that morning, and done by all competitors. It’s a fun and friendly event, giving you the chance to meet other CrossFitters from the Maritimes. It also gives you a taste of competition, which is an awesome part of CrossFit.
This year, there’s an Owner Challenge. All affiliate owners will be competing in their own heats for bragging rights on the fittest owner. Gonna be amazing to watch!
Yesterday, I was contacted by the organizer for the opening ceremonies of World Jr. Track and Field Event. He has requested that CrossFit Moncton be a part of the opening ceremonies. Just to give you an idea of the size of the event, there will be 2000 athletes from 170 countries coming to compete. This event will be televised worldwide!
The opening will be culturally based, and they’re requesting 30 of us to help. Basically, we have to carry a gigantic lobster around the field. We would have 2-3 rehearsals and the opening night is July19th at 6pm.
Let me know if you can help out as I have to let him know by Monday morning.
There are steel plates and rubber plates at the gym. When do you use each one?
I’ll try to lay it out in an easy to follow list.
Deadlifts (130# or lighter)
Push Press (maybe)
Deadlifts (135# or higher)
Push Press (maybe)
A few other points to consider. Dropping an empty bar is not good for it’s health. Avoid dropping a bar with 10# plates, as it’s not good for your health. Try to avoid having more steel than rubber for the “rubber” lifts noted above. And make sure you have clamps on the bar!
WOD – AMRAP in 20 minutes of:
15 Front Squats (135/95#)
First, the thank you’s! Huge thanks to everyone who contributed financially. Sonia and I appreciated it to no end. It really shows how much of a supportive community CrossFit Moncton has. I’m still in shock.
Big thanks to all of you who made comments on the site or Facebook. We read every single one of them. Some even brought tears to our eyes. You have no idea how much it helped us. Your words of encouragement carried us through the toughest parts of the workouts when we felt like giving up.
The last day of workouts were brutal. The double under/burpee wod was short, but you quickly lost your breath from the altitude. I mentioned it before, but the elevation played a huge part over the course of the weekend. My goal for that workout was under 5min and I snagged it at 4:56.
The final workout looked fun on paper, but it quickly became not fun. The tire flips were great, and jumping through them added a different element. The clean and jerks were much harder than expected, especially the last round of 12. And running felt impossible. After the flips, jumping and cleans & jerks, your legs didn’t want to move quickly – they wanted to stay perfectly still. When watching the first heats, I wondered why they were going so slow. After my first lap, I knew exactly why. Anyway, I wanted under 15min and managed to get 13:59. It was a hard workout, but probably my favorite of the weekend.
I’m extremely grateful for having been able to compete at the national level. It was an experience I will never forget. Being able to see the next level of fitness and training will only help to push me further. It was very humbling, but I know what I need to do to take it up a notch.
The rest is going to be a bunch of random thoughts I jotted down over the weekend. Please excuse the erratic musings.
Sonia is one of the fittest women in the Maritimes. I am thrilled, proud and honored to be her coach. The only way she got to her current level was through commitment, dedication and discipline. She treats her training like a job – something she shouldn’t miss. And because of her adherence to her training program and nutrition, she was able to compete at Regionals. It was unreal to be able to see her push herself to a new extreme.
Don’t think you could ever get to that level? Bullshit! We watched Patsy, Rheja and Ian, all over the age of 50, compete in the Masters Division, with Patsy qualifying for the Worlds!! Anybody, any age, any where can do it. But you have to have the will, determination and drive to want it.
Ok, that rant is over. Next, I was able to see the results of the some of the best coaches in the world. They hold their athletes to strict guidelines and do not allow room for sloppiness. Standards are set extremely high for their clients and they are relentless in upholding them. Jason from CrossFit Fredericton was unable to complete a workout within the time cap, but his coaches encouraged him to finish the workout on the side, even though the clock had stopped. Talk about an inspiration! Members of CrossFit Moncton…buckle up!
Also, starting tomorrow, all debts (med ball runs, burpees for the ‘C’ word, etc) are due before the warm-up begins, rain or shine. This will apply to any debts that are accumulated from here on.
For those that have been members for a while, you may have noticed that the programming for the last month was a little different, and more challenging. New moves and new styles of workouts. Expect more of that. June will be juicy!
You pay of a lot of money for quality coaching, and that is what you will receive. I’m going to place you in uncomfortable situations, and you will persevere…everyone does. I will give you everything I have if you promise to do the same for me. Treat your training with discipline and you will reap the rewards. Never give up, leave everything on the line, and like magic, life gets easier.
After the snatch workout was done this morning, we came back to the hotel to relax. We all fell asleep and it was amazing! We knew the first heat started at 2pm, so we got there at 1:45 (we thought we were in the same heat as the morning, but nope, they changed it so I was in the first!)
So without warming up, I ripped my sweater and pants off, did a few squats and pullups, and began the suck-fest.
My plan going into the 4 rounds of 35 walls balls and 20 pullups was to do the wall balls unbroken. The altitude changed my plan after round 1. I managed the first round completely unbroken, but then the wall balls started to suck the life out of me. The pullups felt awesome and only had to really break them up in the last round.
Finished the workout in 12:18, so I’m happy with my results. Oh, and I had a water bottle all set up before the workout, but someone else took it. My mouth was so dry, I needed water. There was a sink in the main room, so I ran over and took a mouthful straight from the tap. Mmmm.
The altitude hit Sonia really hard. She was dizzy before she even started. She needed to break everything up at the beginning, but fought hard to get through it. With all the people they have jammed into that small space, there is really no air.
Not many of the women finished the event in the 15 minute time cap. Sonia finished at the beginning of the 4th round with 4 or 5 wall balls. She was disappointed, but she got farther than a lot of other women.
So that’s it for today. We went out to eat at Moxie’s and we’re stretching now at the hotel. It’s going to be an early night.
Thanks again for all the great comments!! Love you all!!
A 3:15pm class has been added to the schedule tomorrow.
Also, yesterday marked the one year anniversary of CrossFit for Tim. He always walks in, nonchalantly, and gets the work done. He doesn’t care to check the site, because it doesn’t matter…he’s going to do the workout anyway.
No matter what’s thrown at him, he’s always willing to try. And with an attitude like that, he’s seen tremendous results. Congratulations on your amazing progress Tim. You are a huge inspiration to me, as I’m sure you are to many others.
Poker Night – What’s a better night for you? Friday or Saturday? Respond in the comments.
Jeff came up with a great idea for a fundraiser! He challenges members to sponsor a day between now and May 27th (when we leave for Calgary). For the day you sponsor and for every member that posts their results, you donate $1. For every cancellation, you take back $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. Jeff will be sponsoring today, so EVERYONE, post your results!!
First off, great job to all of the Paleo Challengers! I’m sure the last 7 weeks were rough, but you made it to the end. I’ve heard a lot of you say that you plan on continuing with the diet and that makes me very happy. I hope more people will hop on board and join in on this great way of eating.
So, here’s how the judging went down. It was based on the following criteria:
Adherence to the diet
Improvement on the three benchmark WODs
The three judges came to a unanimous decision.
The winner for the females – Marlene Saunders
Marlene was able to increase her CF Total by 45 pounds (with a 200# deadlift), shaved off 43 seconds on her row and increased her intro workout by 119 reps!
The winner for the males – Marc Hebert
Marc’s rowing time was insane (7:07), with a 60 pound improvement on his CF Total and 90 more reps on the intro workout! He also stuck with the diet very strictly and used his cheats sparingly.
Congratulations to both of you! As a reward, they will receive a free month of CrossFit!
Marc is celebrating his birthday on the last day of the Challenge.
Unbelievable! That’s the one word that comes to mind when I think about this weekend.
I want to thank CrossFit Fredericton for hosting this event. It ran so smooth and the events were a true test of fitness. I hope the holes in the floor won’t be too expensive to repair.
Thank you to all the members that came out to support our group! We heard comments that we were the loudest cheering section and I feel great to be part of that.
Huge thanks to the CrossFit Moncton competitors! You guys made me extremely proud! Regardless of your ranking, you did what you were there to do – pushed yourself to the farthest limits! Your dedication to improving yourself at the gym has paid off. And you will only get better. Keep working on your weaknesses until they are your strengths. Eat well. Rest well. And you will improve.
I want to personally thank everyone in the corner of the last event. I could hear every single one of you cheering me on. I was feeding off of your energy and it certainly made a huge difference! You are not like my family. You ARE my family. Thank you from the bottom of my heart.
So, with the 2010 Sectionals in the past, Sonia and I must look to the future. Calgary will be seeing what Moncton has to offer at the end of May. We will do our very best and make you all proud. Again, thank you for all your support!
Reminder that the gym will be closed following the 5:30pm class as well as tomorrow.
Surprise WOD…you’ll find out when you get here 🙂
CROSSFIT GAMES ATHLETE PROFILE
Kevin “Gym Guy” Wood
Favorite Lift: Push Jerk
Expectations of the Games: It would be great to get Top 15, but I’m going to aim for 2nd. Number 1 is a little cocky, so I’ll settle for second. Seriously though, I just want to walk away knowing that I left nothing in the tank. I’m only competing against myself…and maybe Pierre.