7 Years

Today marks my 7th year of starting this crazy journey called CrossFit. You can click the ‘compare to’ link to read about the story. What I want to touch upon today is you, the members. You made CrossFit Moncton. You are the building blocks of this amazing community. When we need volunteers to help at events, you are there. When we need classes covered for emergencies, our trainers are there. When there’s a crying baby in a class, someone is there to help. You are the kindest, supportive group of people I know. And I’m honoured to be a part of that.

Thank you for sharing my journey and I hope to travel with you for many years to come.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Compare to Dec.4/12

Warming up with Coach Amanda
Warming up with Coach Amanda

133 thoughts on “7 Years”

  1. Vanessa Champion

    WOD: Fillllllllthy 50’s

    50box jumps (24/20)
    Jumping pull ups
    KBS (35) 25#
    Walking lunges
    Knees to elbow (sit-ups)
    Push press (45) 35#
    Good mornings (45) 15#
    Wall balls (20/14) 10#
    Burpees. (Right around when pukey started to rear his head)
    Double unders (150 singles)

    Scaled to 30 reps.
    Time: 18:48

    First filthy 50! Next time, don’t be a baby and go down to the 25# KBS. I usually do 30#, so next time it’s 30# or 35#. 30 reps felt pretty good. Next time will be 40 for sure.
    Also, wall balls are still not my friend…

  2. Mobility + WU x 1 + 5 reps of each WOD move.

    Filthy 50 scaled to Dirty 30’s
    -30 24″ box jumps
    -30 jump pull ups
    -30 KBS 35#
    -30 walking lunges
    -30 knees to elbows
    -30 push press 45#
    -30 good morning 45#
    -30 wall balls 20#
    -30 burpees
    -90 single unders

    Time 16:09

  3. Valerie Arseneau

    Oh I would of loved to give this one another try! darn it…

    Happy anniversary!!! I love being part of this group of crazy but awesome people. We are as only as crazy and caring as our Leader πŸ˜‰

    Congrats on the lil addition πŸ™‚

  4. Happy Anniversary Kevin! Thank YOU for sharing and passing along your passion to others. You are certainly an inspiration! I am very proud to be part of this family!

  5. Mobility
    WUX1 + 5 reps of each WOD move

    WOD: Dirty 30’s

    30-20″ box jump
    30-jumping pull ups
    30-KBS #35
    30-walking lunges
    30-sit ups
    30-Push press #45
    30-good mornings #15
    30-wall balls #14

    Time= 22:16

    Congrats on the 7year anniversary and the birth of Holli!!!

  6. Mobility

    WOD: Filthy 50’s Rx’d

    50 Box jump, 24″ (Oops did the Men’s box by mistake)
    50 Jumping pull-ups
    50 Kettlebell swings @ 35#
    50 Walking Lunges
    50 Knees to elbows
    50 Push press @ 45#
    50 Good Mornings @ 45#
    50 Wall ball shots @ 14#
    50 Burpees
    50 Double unders

    Hit the time Cap 30:00 with 34 Burpees done. Sooo close to finishing…

    Last Year had done the 40’s with 25# on my bar. PR for Trying the Rx’d!

  7. Mobility

    WOD: Filthy 50β€²s Rx’d

    50 Box jump, 24β€³ (Unbroken)
    50 Jumping pull-ups (25 and 25)
    50 Kettlebell swings @ 35# (35 – 10 and 5)
    50 Walking Lunges (25-15 and 10)
    50 Knees to elbows (These slowed me down big time. Could only do 3-4 at a time)
    50 Push press @ 45# (30 and 20)
    50 Good Mornings @ 45# (25 – 10 – 10 and 5)
    50 Wall ball shots @ 20# (Hated these sets of 5 all the way)
    50 Burpees (Hated these – first time ever doing step up burpees)
    50 Double Unders (5-20-23 and 2)

    time = 29:40

  8. Filthy Fifties excites me and scares the crap outta me at the same time! I guess that makes it the perfect CrossFit workout.

    I hope everyone posts today. Whether its your 5th time tackling this beast or your first. Whether you opt for the dirty 30’s, effin’ 40’s or the full-meal 50’s, this will test your mental and physical strength. Please share your successes! Showing up for this bad-boy is a victory in itself (psssst….Sheldon!!!)

    Congrats on your 7 years, Kevin. I am happy to be a part of this great community!

  9. This will be my first time on this workout. Although the list keeps getting shorter, there are still a few I have never tried. (Cindy, GI Jane, etc)

    Should be fine…

  10. 5:45 class for tonight: Don’t be late! It’s a big class and a long wod and we’ll get the heats going as early as possible. I look forward to tackling this beast with you! πŸ™‚

    1. I’m on the waitlist for the 5:45, is it going to be cleared so I can tackle this beast of a WOD?

  11. Wux1
    WOD. Filthy 50’s
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Good Mornings
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders
    29:22 rx
    Rob Brydges

  12. First of all congratulations to Kevin and Jo on their new arrival….and congrats to Gram Heather ….how exciting!

    Secondly, trust your trainer to never steer you wrong…you were right Pat….30 was good for me!

    WU + M x1
    For time:
    30 Box jump, 24 inch box (12…next time go higher)
    30 Jumping pull-ups
    30 Kettlebell swings, (30…next time 35)
    Walking Lunge, 30 steps
    30 Knees to elbows (situps)
    30 Push press, 45 pounds (35 pounds)
    30 Good Mornings (w/ 15 pound bar)
    30 Wall ball shots, 20 pound ball (10 pound at 10 feet)
    30 Burpees
    30 Double unders (150 singles) ….

    …and now I’m going to find my foam roller!

  13. Congratulations on the anniversary Kevin! You have created a great community to be a part of. Wish I was in today as the WOD is as Lora says, “exciting and scary”, and I have never attempted it before. Next time. Cheers everyone and have a great WOD πŸ™‚

  14. Mob
    Wu x 1 + 5 reps of each activity in wod


    Filthy fifties scaled to dirty thirties for time:

    30 box jumps (12″)
    30 jumping pull ups
    30 KBS @25#
    30 walking lunge
    30 sit-ups
    30 push press @ 35#
    30 good mornings @35 #
    20 wall balls @ 6 # ( was running out of steam, had to scale back to 20 on these and burpees to follow)
    20 burpees
    90 single unders

    Time: 22:05

  15. MOB WU X1 + 5 Reps of each movement of the WOD

    Dirty Thirty!
    30 box jumps on the 20″
    30 Jumping Pull Ups
    30 KBS @ #30
    30 Walking Lunges
    30 Push Press @ #45
    30 Good Mornings
    30 Wall Balls @ #10 then went to #8 when the puking sensation kicked in.
    30 Burpees
    90 Singles
    Time: 17:57
    Today was my 1yr anniversary with CFM…and did this WOD last year except I did the 20’s and not very much weight and all that jazz. I felt like puking during the wall balls and especially the burpees but I pushed through it and did it all with no socks…lol I’m sure next time I will be faster because I will have sneaks on haha! Thanks Uncle P for your coaching and really just to be able to see your lovely face! πŸ˜‰
    Good job nooners and Happy Anniversary Kevin, it was nice to see ya at the gym and to personally congratulate you and Jo and your new beautiful bundle named Holly! πŸ™‚

    1. Congrats on your 1 year Anniversary Crystal. Nice way to celebrate with Filthy Fifties! Fantastic job today! Next time, effin forties! πŸ˜€

  16. Congratulations Kevin! I’m so glad you decided 7 years ago to start this crossfit! I am so glad to be a part of this community! My only regret is I didn’t start 1 year earlier than I did when Heather S. tried to convince me then! Cheers to many more!! πŸ™‚
    ps. I am sorry to miss this filthy workout! I hate having other things to do on my ‘crossfit’ time!

  17. Mob / WU x 1
    Sample “Funky Fives”?

    Filthy 50β€²s

    50 – Box jump, 24β€³
    50 – Jumping pull-ups
    50 – Kettlebell swings @ 35#
    50 – Walking Lunges
    50 – Knees to elbows
    50 – Push press @ 45#
    50 – Good Mornings @ 45#
    50 – Wall Balls @ 20#
    50 – Burpees
    50 – DUs (Did 150 Singles)
    TIME: 25:00

    So glad to finish! Burpees were brutal.
    NOTE TO FUTURE ME: You are doing Doubles next year so get your ass in gear and keep working on it!

    1. Yeah – what Mario said. They’ve ‘clicked’ recently, you’ve got them in the bag. You should have done them today!

  18. 50box jumps (20)
    Jumping pull ups
    KBS (35)
    Walking lunges
    Knees to elbow
    Push press (35#
    Good mornings 35#
    Wall balls 10#
    Double unders (150 singles)

    Time: 27:32

    First time doing all 50reps, I hope next time to do the wallballs and DUs Rx. I wanted to cry during the burpees and I like burpees! lol Thanks Patrick!

  19. Amanda – I forgot my sneakers at home. I’m going to race home and pick them up so I may be late. Thanks, see you then!

  20. Wod rx’d except 15 # for good mornings
    DNF(got to 24 burpees)

    Wow! Epic style wod!!
    Congratz Jo & Kevin with the new Holy Grace!

  21. Mob, WUx1

    Dirty Thirty
    30 Box Jumps 20″
    30 Jumping Pullups
    30 Kettlebell Swings 35#
    30 Walking lunges
    30 Situps
    30 Push press 45#
    30 Good morning 15#
    30 Wall ball 10#
    30 Burpees
    90 Single unders

    Time: 20:49

  22. Mob

    For time:
    30Box jump, 20inch box
    30 Jumping pull-ups
    30 Kettlebell swings, @35
    Walking Lunge, 50 steps
    30 knee to chest
    30 Push press, 45 pounds
    30 Good Mornings 35 lbs
    30 Wall ball shots, 10(first 5) 6(next 5) 20 @ 8lbs
    30 Burpees
    150 Singles
    Time: 25:04

    First time doing the WOD! All my box jumps were unbroken & so was jumping pull ups…. KB were 15 and 15, lunges no problem….Feeling great at this point… Sheesh should have tried for 40 of each….. Until the lovely Amanda no rep me on my first 15 knee to chest. Legs were suppose to be wider! Almost killed me! OMG it was down hill from there! Good mornings and press… Broken up….
    Next the wall balls! Oh how I hate you! Doesn’t matter how much I try to love you, we have a no love relationship.
    I like burpees! Not today… Broken up in 10! What is happenin? And now you want me to skip… 150 singles. All over the place!

    Over all thoughts! Thank god it only comes once a year!

    Great class Amanda and Maria! Good good 4:15!

    1. Hold up – you didn’t do those first 15 again, did you? I didn’t no rep you – we had an agreement that you’d do K2E and get your knees as high as possible and with the way you were doing them you couldn’t get them very high – so I told you to put your legs wider so that you could get your knees higher! You were trying to reach your chest with your knees. You needed to reach for your elbows. Your knees needed to be open for that. πŸ™‚

      1. ..yes they were harder like that but your knees were coming up much higher after I told you. You had a great time on the wod, you’ll definitely do 40’s next time πŸ™‚

      2. Yup! Did all 15 over!!!! If I wasn’t doing it right, I wanted to fix it.

        I also noticed, I would have had a better time, if I didn’t do half the WOD at 30 and the rest at 50! Too many movements for me. Thanks for the push Amanda!

    2. Great job Jackie! I love that you wanted to fix your movement on the K2E’s and did them again. That’s integrity! πŸ˜€

  23. Congrats on your 7 year anniversary Kevin!
    Mobility + WU x 1 + 5 reps of each WOD move.

    Filthy 50 scaled to 40s
    -40 24β€³ box jumps
    -40 jump pull ups
    -40 KBS 35#
    -40 walking lunges
    -40 knees to elbows
    -40 push press 45#
    -40 good morning 45#
    -40 wall balls 20#
    -40 burpees
    -120 single unders

    Time 28:08

  24. Mobility WU x1 (5reps of each movement)

    WOD: did the 40s
    Time 22.26
    ughh wall balls and burpees you where the worst. Nice race Craig you win again.

  25. Warmup and trying to make Lydia happy. Thought I was going to have to head home

    WOD rx’d with knees to elbows on the bar (way tougher. Could not get I to a rhythm)
    23:54 PR. Totally did not think it was a PR…but looking back..it was! Whooohoo.

    Thanks Jeff for saving the day. πŸ™‚

      1. CRAZY FAST time Gillyon! You have an engine that just won’t quit! I am so impressed with your speed on the body weight movements. You kill every one of them! Congratulations! πŸ™‚

    1. didn’t really save the day, just glad she didn’t freak out when I tried to help her! lol.. I can see her yelling out “stranger danger”!!! πŸ™‚

  26. WOD Filthy 50’s Rx = 35:03

    I was pacing, things were going fairly well, then the wall-balls happened. No coming back. Closest I felt to puking in a long while.

  27. Mobility + WU x 1 + 5 reps of each WOD move.

    Filthy 50 scaled to 40s
    -30 24β€³ box jumps
    -30 jump pull ups
    -30 KBS 35#
    -30 walking lunges
    -30 sit ups
    -30 push press 35#
    -30 good morning 15#
    -30 wall balls 10#
    -30 burpees
    -150 single unders

    Time 18:33
    Met pukie tonight 15 burpees in, went and did my business and came back and kept on going. (first to sign pukie in new gym πŸ™‚ )

    1. Great job on the WOD Spencer! Should I say “congrats” or “I’m sorry” about you signing the wall? LOL! I’m super impressed that you came back and kept right on going to finish the WOD.

  28. – Mob
    – WUx1
    – 5 of each movement in WOD
    – 90 singles 1min before WOD since I was in the las heat and wanted to warm up a bit πŸ™‚

    WOD: Dirty 30s … Weight/height as prescribed except GMs at 35, sit ups instead of knees to elbow, singles instead of doubles

    Time: 22:38 … 40 next time πŸ™‚

  29. Filthy 50β€²s

    50 – Box jump, 24β€³
    50 – Jumping pull-ups
    50 – Kettlebell swings @ 35#
    50 – Walking Lunges
    50 – Knees to elbows
    50 – Push press @ 45#
    50 – Good Mornings @ 45#
    50 – Wall Balls @ 20#
    50 – Burpees
    50 – DUs
    TIME: 26;14

  30. Mobility

    WOD: 40s (courtesy of Rob Brydges…)
    40 Box jumps @ 20″
    40 jumping pull-ups
    40 KBS 35#
    40 walking lunges
    40 sit-ups
    40 push press 35#
    40 good mornings 15#
    40 wall balls (27 @ 10#, 13 @ 6#)
    35 burpees

    Hit the 30 min time cap. That was awful. I couldn’t feel my arms. I was feeling ok til I hit the wall balls. My nemesis…and they actually started off ok. I did the first 10 and then it was downhill from there…3-4 at a time.

    Thanks for the encouragement at the end Amanda and Rob. I got closer to the end than I thought when I was doing the wall balls.

    You know it’s a good one when you can’t hold the hair dryer to dry your hair.

  31. Filthy 50 scaled to 40s
    -40 20β€³ box jumps
    -40 jump pull ups
    -40 KBS 30#
    -40 walking lunges
    -40 situps
    -40 push press 35#
    -40 good morning 35#
    -40 wall balls 10#
    -40 burpees
    -120 single unders

    Time: 21:10

    Well my time was around same as last year.. however I used more weight on everything (last time 20# kb, 15# good am and push press, 6# wall ball) so that is progress!

    Glad you left the gym for pukie Spence!!! You looked some grey when you said “Sarah I think I am going to puke”… lol πŸ˜‰

  32. Filthy 50’s – scaled to 40

    40 – Box jumps
    40 – Jumping pull-ups
    40 – KBS 35#
    40 – Walking lunges
    40 – situps
    40 – Push Press 45#
    40 – Good mornings 15# (my first time with weighted good mornings)
    40 – Wall balls 10#
    40 – Burpees
    40 – DU’s

    Time: 19:37
    Thanks Amanda and Maria … Jeff and Rob too πŸ™‚ Good work 4:15 crew.
    Congrats on your success Kevin! I always look forward to xfit to see and WOD with everyone. Kevin you truly do have the best coaches. Even when they are not coaching they are helping us so that we can have success!

  33. mob wux1 5rep each movement
    filthy 50

    50 box jump 20 in
    50 jumping pull up
    50 KBS swing 35 #
    50 walking lunge
    50 knee to elbow 25 and 25 sit up
    50 push press 45#
    50 good morning 45#
    50 wall ball 16 #
    50 burpees
    50DU (150 single)

    total 27:52
    last time fab 40 time 26:44

  34. Mob
    5 reps ea wod movement

    First time did the fabulous 40’s
    40 box jump 24″
    40 jumping pull ups
    40 KBS 35#
    40 walking lunge
    40 knee to elbow
    40 push press 45# did 30 reps strict by mistake
    40 good morning 45#
    40 wall balls 20#
    40 burpees
    40 DU
    Time: 21:46 40rep RX

    This was a challanging but fun wod with all of the different movements. Depending on where I am for dec 31 I might be doing the 50 version

    Good race tonight jeremy for a minute I think you thought you where going win. Hahaha see you on the next one.

  35. WOD: 40’s with 45# bar for push press and good mornings, and my first 12 reps with the wall ball with 14# then switched to 10#. AGAIN. I really wanted to use that stupid 14# wall ball. I need to incorporate these into my warmups.

    Time: 28:45

    No PR today, dammit! Last time was 26:17.

    Those were the worst burpees I’ve ever experienced.

    1. Great job Amanda! Hmmmm, so now I have to hound you to do planks AND 14# WB’s huh? You’re so damn lucky….

  36. Dirty Thirty

    – 30 box jumps 20″

    – 30 jumping pullups

    – 30 KBS 20#

    – 30 walking lunges

    – 30 situps

    – 30 push presses 35#

    – 30 good mornings 35#

    – 30 wallballs 6#

    – 30 burpees

    – 90 singles

    Time: 20:33

  37. This was every bit as tough as I thought it would be but very fun.

    Wod: “filthy fifties”

    24:40 RX’d

  38. Wux1

    WOD. Filthy 50β€²s scaled to 40’s

    40 Box jump, 24 inch box
    40 Jumping pull-ups
    40 Kettlebell swings, 1 pood
    Walking Lunge, 40 steps
    40 Knees to elbows
    40 Push press, 45 pounds
    40 Good Mornings
    40 Wall ball shots, 20 pound ball
    40 Burpees
    120 + singles


    First time doing 40’s, I’ve done the 50’s before, but knew I wouldn’t get it under the cap. Burpees were definitely the worst part, form was UGLY, I really like this chipper — Great job 5:30 crew lots of energy tonight.

  39. I’ve done this wod (one of my favourites) twice before but this was my first time Rx (always did singles instead of DU)


    very happy with my DU as I was able to string 4 together multiple times and once got 5.. πŸ™‚

  40. Mobility and quick WU

    WOD: Filthy 50β€²s Rx’d

    50 Box jump, 20″ (unbroken but not lightning fast by any means)
    50 Jumping pull-ups
    50 KBS @ 35# (broken 25-10-10-5…what? felt sooooo heavy)
    50 Walking Lunges (my favourite part!)
    50 K2E’s (bottleneck – first 10 unbroken then a shit show of 2’s and 1’s after that)
    50 Push press @ 45# (stupid hard for some reason – really broken)
    50 Good Mornings @ 45# (25 and 25)
    50 Wall ball shots @ 14# 10′ (I love wall balls but hated every one of these! 5 sets of 10)
    50 Burpees (Hated these more than wall balls. I found Jesus around about the 12th rep)
    50 Double Unders (tripped up at 9 then the rest unbroken)

    Time = 28:05 glorious minutes

    PR over Dec 2012 when I had 29:54 but not my best time. I had 27:40 on my first go at this in Dec 2011….have NO IDEA how the hell I did that. LOL Both those times I did K2E’s on rings. This time I did the K2Es on a bar – totally diffferent movement. Much tougher on the bar.

    Great job 6:45 crew! πŸ˜€

  41. Filthy Fifties

    RX: 26 minutes even!

    I did my knees to elbows on the rings. Still need to work on locked out arms for my kbs.

    Last year: 29:27

    I was surprised that to see when I checked my score from last year that I had a PR.

    A huge thanks to the 6:45 p.m. class for helping me put all the equipment away. It was greatly appreciated!

      1. Great time yourself Lora! You are absolutely right, the knees to elbows are much easier on the rings than the bar.

  42. Mobility
    WOD scaled to 30’s, used 30# KB, 35# bar for push press & good mornings. I did sit ups, 10# WB & singles.
    Time 24:40
    Wow! Great job everyone!

  43. Huge congrats on the 7 Years. Hopefully many more to come. Just think how fun the next 7 will be with the new addition to the family…
    Wu x 1
    5 reps of each movement from the Wod.
    Wod: Filthy Fifties
    Rx’d 24:55
    I felt guilty doing jumping Pullups and the 35# kb actually felt quite awkward should have used 53#.
    Everything went great till the wall balls. The wall balls burpees and du’s took more time than the 6 previous movements… Boo.
    Gotta practice wall balls.
    Great class Corinna, great work 6:45 crew. Sorry Marie for bailing on oly but I really had to do this one! πŸ™‚

  44. Filthy 50 scaled to 40s
    -40 20β€³ box jumps
    -40 jump pull ups
    -40 KBS 35#
    -40 walking lunges
    -40 situps 45#
    -40 good morning 45#
    -40 wall balls 10#
    -40 burpees
    -150 single unders

    Time: 22:21

    Those bloody burpees – I really thought “this is it, this is going to be the end of me” thanks for making me smile Jeff!

  45. Mob
    Wu x 1 @ (20 reps strict)
    Group barbell Wu x 2
    Wod: 3rm
    Back Squat
    185/ 225/ 275/ 315/ 335 x 3 20# pr
    Shoulder press
    95/ 135/ 155/ 165 x 2 felt pretty good this morning gotta start doing these again shoulder feeling pretty good.
    Deadlift ( my favorite)
    225/ 315/ 405/ 425/ 435 x 3 20# pr
    I didn’t know about the 15# pr limit sorry Kevin. But I did stop there I think I could of had a little more on one back squat and deadlift.
    Total 335+155+435= 925
    Fun class this morning Mario! Great job 6 amer’s!

  46. Mob.

    WOD :
    filthy 50 – scaled to 20’s

    30 box jump (little box)
    20 jumping pull up (little box)
    20 KBS swing @ 25 #
    20 walking lunge
    20 knee to elbow (sit ups)
    20 push press 35#
    20 good mornings 35#
    20 wall ball 10#
    20 burpees
    20 DU

    Time: 22:57

    Started my box jumps and went until thirty, I second guessed myself and went for the 20’s… Should have pushed through it!!

    Will be trying this one for change for change with 30’s πŸ™‚

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