“The Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 rounds. Rest as needed between rounds. Go for max load.

Rules: No resting on the ground (even to re-grip)
Jerking is allowed.
Can’t receive the clean in a squat and then directly overhead…must stand first, then front squat.

Bear Complex Demo from CrossFit One World

CROSSFIT GAMES ATHLETE PROFILE

Patrick “The Bathurst Beast” Arseneau

Height: 6’0″

Weight: 157#

Age: 32

Favorite Lift: Clean

Expectation of the Games: To participate in the ultimate competitive experience within the CrossFit world.

CrossFit PEI will be hosting an Olympic Lifting certification on August 28/29, 2010.

You can register by clicking here. The course costs $595 US but you can hold your spot with a deposit of $250 US. This course has not been posted on the main CrossFit.com site but has already started to fill up quickly.

Ryan Kells from CrossFit Kinetics has secured a deal with Best Western for rooms at $135 per night.

Let me know if you’re going!

WOD

7 rounds of:
7 Burpees
7 Deadlifts, 185/135#

Getting the bar past your knees is key to a great catch

February Newsletter!! – Let me know what you think in the comments

For Time, 4 rounds of:
20 Sumo Deadlift High Pull (45/35#)
20 Jumping Squats (45/35#)
20 Pushups

A great stretch to help open up your shoulders

CrossFit Moncton entered a team into the first annual Corporate Relay at the Moncton Open. Half of the money raised went to the charity of choice for the winning team.

The results:

1 CrossFit Moncton           1:59.69
2 The Moncton Hospital       2:05.78
3 CrossFit Dieppe            2:08.54
4 Medavie Blue Cross         2:19.41
5 Bell Aliant                2:31.53

Our first place win will give Turning Points Youth Parent Center a total of $300. Thanks to all those that came out to support us!

Oh ya, and we’re doing Grace today.

135 pound Clean and Jerk, 30 reps

Sonia setting up her blocks before the race

***There has been a lot of interest in the gymnastics seminar coming up on January 19th. The registration will be limited to the first 15 people that pay the $75 fee.

***Also, don’t forget about the Goal Board at the gym. There are still about half of you that haven’t written anything down yet. And thank you to those that have! Some of you have already attained your goal and need a new one already!

10 burpees/1 pull-up
9 burpees/2 pull-ups
8 burpees/3 pull-ups
7 burpees/4 pull-ups
6 burpees/5 pull-ups
5 burpees/6 pull-ups
4 burpees/7 pull-ups
3 burpees/8 pull-ups
2 burpees/9 pull-ups
1 burpee/10 pull-ups

Patty cakes!

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

We have a few people with some minor (and not so minor) rips on their hands from pullups. Why? There could be a few reasons.

First, are you taking care of your calluses? Don’t rip them, but every week or so, you should be shaving them down. If you allow them to build up, the skin will become pinched and tear during a workout. Try using a nail file to help keep them shaved.

Secondly, are you gripping the bar correctly? If you have the pullup bar in the palm of your hand, the bar will slide down to the base of your fingers and take any skin with it. For pulling exercises, place the bar closer to your fingers. Also, a death grip on the pullup bar will surely lead to torn skin. You want to make sure you don’t fall off the bar, but there’s no need to white-knuckle grip it.

What happens when a rip occurs? Watch the following video to make your own protective hand covering. It would be helpful if you brought your own tape to the gym. Also, have your protective barrier made before you come to the gym. We don’t want to wait an extra 7 minutes while you tape your hands.

And why not just wear gloves? Well…they don’t allow you to have a proper feel of the bar (imagine rock climbing with gloves?!), you’re more likely to slip off the bar (lack of friction), they don’t help with callus formation and finally, they look stupid.

Row 1000m for time

Some people have noticed the new, smaller whiteboard in the gym. It has a list of every member at the gym on it. Pat asked what it was for; I smiled. He didn’t like the looks of that.

It’s nothing more than a goal board. Every member will be required to write down a goal before the new year begins. Why? Can you imagine going to a shooting range for target practice, but not having a target. Kind of pointless, isn’t it?

So what could you goal be? Something performance based like getting your first pullup, or reaching a 200# deadlift. It could be heath based, like losing a certain percentage of body fat or dropping inches (no weight goals please…it’s not a measure of health).

When will you work on it? If it’s a skill or performance based, days like today are perfect! The workout is short enough that it will give you plenty of practice time.

Why does it need to be written? When you write your goals down, it gives worth and value to your workouts. It gives you a reason to come every day. It makes you accountable.

So please, take some time to think about a goal. It needs to be specific with a date (short term) you plan on attaining it.

Double unders will certainly be goals for some people

Click -> December Newsletter!

Remember , if you have anything you’d like to share in the newsletter, just let me know.

7 rounds of:
7 Burpees
7 Deadlifts, 185/135#

Yup, that chin is over the bar!

21-15-9 of:
Handstand pushups
Ring dips
Pushups

November Newsletter!!!

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Nikki Sixx came for a workout!

Please be prepared for outdoor running this fall. We’ll be hitting the pavement until the snow falls.

CrossFit Moncton made the press again! Check out HERE Magazine for the article.

“Michael”

Three rounds for time of:
Run 800 meters
50 Good Mornings
50 Sit-ups

Darren's face says it all!

I believe that elite fitness is within everyone’s grasp.

I believe that a strong community will produce strong individuals.

I believe the cornerstone of training is what you do outside the gym walls. Eat well and rest well.

I believe in celebrating successes.

I believe in facing your fears and living outside your comfort zone.

I believe you need to search for the truth, and not accepting anything at face value. It’s alright to go against the grain.

I believe in providing a safe and supportive environment with high quality coaching.

I believe that pushing through pain will make you mentally tough, and help you overcome some of life’s most difficult challenges.

I believe in constantly varied, functional movements executed at a high intensity. And I believe that is the only way to elite fitness.

I believe in CrossFit. I believe in myself. I believe in each and everyone of you.

AMRAP in 15min of:
10 Push Press (95/65#)
20 Box Jumps
30 Squats

Rob destroys all records at the 500m row at 1:27! We believed he could do it!

Today’s WOD is a short one.

Row 500m for time

Feel free to spend some time working on a goat (something you suck at or something you need to practice)

And now for my rant. Please be informed before making any decisions about the H1N1 vaccine. In schools, kids are being bullied (and parents) to receive the shot. If you choose not to, you must write a letter and get a doctor’s note to defend your reason. Seriously?!

What happened to free choice? Shouldn’t we all have the choice of what we put in our bodies? For a list of ingredients in vaccines, check out this link. You’ll probably be grossed out, and hopefully shocked.

Remember a while back when doctors, researchers and government officials said that smoking didn’t have any side effects? We all know what happened.

Please take a moment to watch some of the links that I’ve posted. Again, it is ultimately your choice. Be informed before making your decision.

A four part series of an exclusive interview with Dr. Sherri Tenpenny, author of “Saying No to Vaccines”. It’s about 40 minutes in length, but VERY informative! Please take the time to watch it before you receive any vaccines.

Part 1
Part 2
Part 3
Part 4

Another video with Robert Kennedy about the cover-up regarding vaccines and autism.

“Nicole“

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

The Moncton Firefighter Combat Team is looking for teams to register for a
fun day relay on Saturday Oct 31 from 10 AM to 2 PM at the St George Fire
Station.

The guys are doing a kick off for their 2010 calendar sales and have planned
a day to invite the public to watch and participate in the fire fit
challenge.

Teams are invited to register and join in the fun. Teams can be 3-6 or
whatever amount and it is $20 per person. Money from registration and 20%
of calendar sales goes to F.A.C.E. ( Firefighters against cancer existence)

Teams are welcome to set up a table display and a banner. Radio will be
there and also they hope to have newspaper. This is the first time they
have done this so they are hoping for a good turn out from the public for
participation and to see what the fire fit is all about.

Course Includes:
Stair Climb
Hose Hoist
Forcible Entry
Obstacle Course and Hose Advance
Victim Rescue

So, who’s in? Sign up by commenting to this post!

Congratulations! Pat got hitched this weekend!

Photo courtesy of Pat’s mom!

Today is fight day! Not a fist fight. Fight Gone Bad – the workout!

CrossFit Moncton has a handful of members that raised approximately $2011 CAN! All of that money will be going towards research for prostate cancer. Thank you to everyone that donated!

Good luck to all the athletes participating in the event! Remember, the 17 minutes of pain during the workout doesn’t compare to the suffering of the cancer victims.

The workout is -> Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Pierre and I are tire flipping down Main Street again, this Saturday at noon. We’re making an effort to raise money for Fight Gone Bad 4 – the national fundraiser in support of Prostate Cancer Canada.

The route will be Highfield Square to Westmorland Street, down to the market, back up to Main Street to Town Hall, and then back to Highfield Square. That’s approximately 2 km (or 1600 tire flips with a 250 pound tire)

There will be opportunities to donate on-site, or you can donate online HERE. Every dollar helps! Please donate to a great cause.

WOD – Run 5 K

Post time to comments.

Hanging onto their balls when they run