We have a national award winner!

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If you didn’t see the paper on Saturday, our very own Heather Steeves was recognized for her contribution to a case study done in Moncton. The full article will be posted at the gym in case you missed it. Congrats Heather!

Skill of the Week – KB Snatch

“Mini Murph”
Run 800m
50 Pullups
100 Pushups
150 Squats
Run 800m

Compare to Sept.16/10

114 thoughts on “We have a national award winner!”

  1. Vincent Roy

    Mobility
    WU x 1
    400m Run

    Push Press x 5
    75-85-95-110-120

    WOD: Mini Murph

    – 800m Run
    – 50 Pullups (2 small purple bands)
    – 100 Pushups
    – 150 Squats
    – 800m Run

    Time: 24:10

    Broken up in 10 rounds of Cindy

  2. Gillyon

    Way to go, Heather!

    CWx1 + 400m run

    WOD – Mini Murph – 21:13
    Felt horrible this morning. But, somehow a dose of Murph is what I needed. Great job 6amers!

  4. Gabriel

    Mob
    WUx1 + 400m run

    Strength – Deadlift X5
    225-245-265-285-305

    WOD “Mini Murph” as Rx’d
    Run 800m
    50 Pullups
    100 Pushups (on fist due to wrist)
    150 Squats
    Run 800m

    Time –> 26:40 (DNF)

    Great job morning crew!
    Was fun working out with you! 🙂

  5. Elba

    Mob
    WUx1
    400m run

    Strength
    Back Squat 3’s
    90-95-100-110-115

    WOD “Mini Murph”
    Run 800m
    50 Pullups (green band)
    100 Pushups (purple band)
    150 Squats
    Run 800m

    Time –> 25:19 (DNF) It was horrible but I like it!!

    Great job Everyone!! Nice seeing you at 6am Gabriel!! 🙂

  8. Chantal L.

    WU x 1
    400m run

    Strength – 5x shoulder press
    65-70-75-80 – … somehow thought I was finished ? Should of done an extra round!

    WOD Mini murph
    800m run
    50 pullus
    100 pushups (knees)
    150 air squats
    800 m Run (Scaled to 400m)

    DNF – 25:25

    Congrats Heather!

  9. Josh

    WUX1
    400m
    Front Squat X 5
    85,95,105,115,125

    WOD “Mini Murph”
    Run 800m
    50 Pullups (purple band)
    100 Pushups
    150 Squats
    Run 800m (Scaled 400m)
    Did 5 rnds 10,20,30
    25:00min on the dot.
    Thanks for the push Kevin……sometimes my ambition is bigger than my ability.
    I think watching Darrell with the 20lb vest on,tired me out even more:)

  11. Rob B

    Mobility
    Warm up x1
    Run 400 m

    Strength x3 Front squats
    95 105 115 125 135

    WOD. Mini Murph
    800 m run
    50 pull ups
    100 push ups
    150 squats
    800 m run

    Did it in 23:45

    2. Heather S

      Me too Blake – shades of the “9 Curtis P’s” WOD. Wish you were in the 4:15 to keep me going!!

  13. Tom

    WU as posted
    mini Murph
    broke into 10 rounds of 5 pull ups,10 push ups,15 squats
    time 22:21
    That was fun, tough but fun.
    thanks for the motivation Heidi, i needed that.

    Congrats to you Heather, very well deserved recognition.

    Darrell you are an animal. mini murph with a 20 lb vest and leading the way out there. impressive!

  15. Maria

    Mobility
    WU x 1
    400m Run

    Cleans
    65×5, 75×3, 85×1, 90×1, 95×1
    No PR today, I’m still pulling with my arms. Have to work on that before increasing.

    WOD: Mini Murph

    – 800m Run
    – 50 Pullups
    -100 Pushups
    – 150 Squats
    – 800m Run

    Time: 22:24
    Broken up in 10 rounds of Cindy

  16. Lisa

    Great work Heather!!!
    Overhead squat-15-25-35-45-45(need practice)x 3
    Mini Murph( scaled)
    400 m run
    35 pull ups.
    70 pushups
    105 squats
    400m run
    18:04
    Did 7 rounds 5-10-15
    Well done 8:30 crew!!!

  19. Gilles

    mobility
    wu x 1
    400m Run
    strength – Shoulder press x 5
    95, 100, 110, 120×3

    WOD: Mini Murph (25 min cap)
    – 800m Run
    – 50 Pullups
    -100 Pushups
    – 150 Squats
    – 800m Run

    Time = 23:38

  20. Rachel

    mobility
    wu x 1
    400m Run
    strength – Shoulder press x 1
    50, 60, 70(F), 70(F)

    WOD: Mini Murph (25 min cap)
    scale – 400m Run
    – 50 Pull ups (Large Band)
    -100 Push ups ( medium purple band)
    – 150 Squats
    scale – 400m Run

    Time = 19:50 (broken up in 25 reps each)
    cash out – legs stretch

  22. Leesa

    mobility
    wu x 1
    strength – Push Jerk x 1
    50, 60, 70, 75,85

    WOD: Mini Murph (25 min cap)
    scale – 400m Run
    – 50 Pull ups (Black and Purple Band)
    -100 Push ups ( medium purple band)
    – 150 Squats
    scale – 400m Run

    Time = 21:53 (broken up in 25 reps each)

  23. Blake

    WU x 1 / Run 400m

    Strength: Cleans x 5
    95-115-130-130-140-140
    My “no max.” fives are feeling great. I fee like my form is getting better all around!
    Thanks for the tips Kevin!

    “Mini Murph”
    800 m run
    – 50 pull ups
    – 100 push ups
    – 150 squats
    (broke it down into 10 rounds of 5/10/15)
    800 m run

    Time: 24:53
    Super stoked to finish this one! Ironically my pull-ups are now stronger than my push-ups.
    This one was lots of gross. Who knows, maybe I will try the vest next time?!

  24. Darrell

    Wux1
    400m run
    Deadlift
    225×5 250×5 275×5 295×5 315×3

    WOD Rx
    20:49
    That was brutal.
    Awesome job Heather!!

  25. Heather (Mum)

    Congrats Heather. Well done!!!
    WU X 1 Run 400m
    Strength X 5
    Push Jerk
    50-55-60-65(3)
    Practised DU’s
    Scaled Mini Murph
    400 m run
    35 pullips
    70 pushups
    105 squats
    400 m run
    Time 20:08 PR of 1:31

  27. Chantal G

    Mobility
    WU x 1
    400m run

    Strength – Clean 5 x 45-50-55-60-65

    WOD “Mini Murph”
    – 800m run
    – 50 pullups
    – 100 pushups
    – 150 squats
    – 800m run
    Time 22min 56sec

    This was challenging but fun !!! I also tried the mobility class tonight and I loved it. Great job everybody. This was a good one 🙂

    Thanks coaches for helping me with my Clean technique !

    2. Chantal G

      Oups… forgot to say that I did my pullups with the red band and my pushups on my knees…

  28. Heather S

    Thanks for all the congrats everyone – your support is amazing!!

    MOB
    400m run
    WU X 1

    Strength Shoulder press 1’s
    55-65-75-80-85 (X2)

    WOD MINI Murph (scaled to Murph junior)
    400m run
    35 pullups
    70 pushups
    105 squats
    400m run

    Time 18:00 even!

    Last time I did this wod I had been at cft for 3 months. Time was 23:00 with pullups from rings and pushups from knees. Stick with it people – this stuff works!! Who knows, 2 years from now maybe Rx with the 20# vest 🙂

    (“2 years from now”… Pretty funny eh Kevin!?!)

      1. Corinna

        Oops… That last post was mine, but Laura would have said the exact same thing anyway! lol!

  29. Valérie Arseneau

    Mobility class / MOB
    400m run
    WU X 1

    Push press x 5
    35-40-45-50-55
    (thanks Amanda for the tips)

    “Mini Murph”
    800 m run
    – 50 pull ups (green elastic)
    – 100 push ups (on knees)
    – 150 squats
    (broke it down into 10 rounds of 5/10/15)
    800 m run

    Time : 22:30

  30. Marcel

    Mobility

    WU x 1

    400 m run

    Still working out the tightness in my back, so opted for the foam roller tonight instead of strength again.

    Mini Murph

    800 m run
    50 pull ups
    100 push ups
    150 squats
    800 m run

    Time: 24:17

    Opted to do 10 rounds of 5, 10 & 15. Last run sucked royally, but I really liked the WOD. Good push tonight everyone.

  31. Sarah

    Mobility Class
    WUx1
    400m run

    Strength – OHS 15-20-25-15-15 to focus on form

    WOD “Mini Murph”

    Run 800m (scaled 400 m)
    50 Pullups
    100 Pushups
    150 Squats
    Run 800m (scaled 400 m)

    Time: 20:24

    I split this one up into 10 rounds of 5, 10, 15 and ran 400 m as my shins are really bothering me today. Did first 4 rounds of pushups with the skinny band to keep from doing the worm, but my arms were jello and did last 6 rounds from my knees.

    Crazy ass wod!!

    Great mobility class as always Jo!

  32. Chris

    Mobility Class
    WUx1
    400m run

    Strength – Shoulder Press 95-105-115-125-135

    WOD “Mini Murph”

    Run 800m
    50 Pullups
    100 Pushups
    150 Squats
    Run 800m

    Time: 24:37

    I split this one up into 10 rounds of 5, 10, 15 and did all my pullups unassisted!! Was super happy about that!!

    2. Lora

      Congrats on doing all of your pullups unassisted! That’s HUGE! Thanks again for keeping me going on that last run.

    3. Heidi

      Way to go Chris. Being new to CrossFit, tackling 50 unassisted pull ups is no joke…and you finished in the time cap. Nice work.

  33. Kevin McD

    mob
    WUx1
    strength Push Jerk 100,105,110,115,120 PR thanks for the tips Jeff.S
    Mini Murph
    broken in 10 rounds of 5,10,15 First time trying to kip (with purple band). Liked it a lot. :). Push ups were less than fun and thanks for callin me out Kev.
    23:22 the first 400m of the last run were more like an ugly power walk. Awesome job everyone. Way to finish hard lance and way to go hard all the way Jeff.

    4. jeff s

      nice job on the wod kev.. and thanks for sharing the bar tonight, and you are welcome for the tips, hope they helped!

  34. Jack

    Strength: push press
    85,95,105,115,125

    WOD: mini murp
    800m
    50 pullup: sets of 10 (first 30 no band, last 20 purple band)
    100 pushups: sets of 20 (first 30 then it was more like sets of 5 till I hit 20)
    150 squats: sets of 30 (got this one)
    800m (half was a walk)
    Time: 24:22

    This was a killer. Doing the first 3 sets of pullups with no band was rough on the arms then the sets of 20 pushups finished me off.

    Thanks to Brigitte for being at her 400m point just as was at the last 400 of my run and thanks to Laura for yelling 15 seconds at the end to get me to push. Love the 6:45 crew.

    1. Laura K

      I was very happy Brigett and yourself hustled back from your run. You both are lots of fun to work out with. Laura

  35. Lance

    Mobility

    WUx1
    400m run

    overhead squat
    65-95-105-115-125

    mini murph

    800m run
    50 pull ups (large band)
    100 pushups
    150 squats
    (broke up into 5,10,15)

    Time 25:12

    This was a rough one those runs at the start and finish were the worst. Great job everyone.

    1. Jack

      Thanks. Wasn’t sure how this was gonna go with the squats. Legs were still hurt from Fridays WOD. I’m happy with it though.

  37. Corinna

    WU x 1

    400m row

    Mini Murph:

    Time: 23:35 I am pretty sure I did 11 rounds tonight instead of 10 (5, 10, 15)

    Sept.10: 23:47. I used the bands last time for my pullups.

    PR: 12 seconds

    Awesome job 6:45 crew!

    2. Laura K

      WU x’s 1

      400 m row

      Front squat 35, 40, 45, 45, 50, 55, x’s 5

      Scale mini murph with row instead of run. Used thick band for pull ups and push ups from knees. 18:42
      Push ups killed me.
      Bev and Steph great work.

  38. Jeff L

    WU X 1

    400m run

    Strength – OHS X 5

    45-55(f)-45-45-45

    Thanks for the tips and the stretching exercises tonight Jo!

    WOD – Mini Murph (scaled)

    400m run
    35 ring rows
    70 pushups
    105 squats
    400m run

    Time – 17:07

  39. PM aka Paula-Marie

    Mobility class-great fun and and an amazing stretch for the hamstring and buttocks!
    Mobiltiy

    Warm up X1

    Strength frt squats 5X 30,35,40,45,45 can not get above 45 yet

    Mini Murph 25 mins 36 secs
    Did not scale the work out but still using the elastic for push ups and rings for pull ups. I hope the next time we do this work out there will be no rings or elastrics involved.

    2. Amanda

      PM, please refer to Heather Steeves’ post above:

      “Last time I did this wod I had been at cft for 3 months. Time was 23:00 with pullups from rings and pushups from knees. Stick with it people – this stuff works!!”

      Lots of progress to look forward to, you’re doing great! 🙂

  40. Lora

    Mobility class – worked on mid-posterior chain (hamstrings/glutes/lower back)

    WU x 1
    400m run

    Strength: Back squat (x5)
    95(10)-135-165-185-205
    *Nice sharing a bar with you tonight, Shawn

    WOD “Mini Murph”
    800m run
    50 pullups
    100 pushups
    150 squats
    800m run
    Time = 24:43

    Well, there was nothing “mini” about that!

    Broke it up into 10 rounds of Cindy (5,10,15). Pull ups and squats were very manageable this way. Push ups were brutal, even with 10 per round. Did them in 2’s and 3’s. Second 800m run felt like a freakin’ marathon. Never been so out of gas in my life….Thanks Chris for keeping me going.

    Great work 5:45 crew!

  41. Darsey

    Clean X 5 to 145. really tried to concentrate on form.
    wod mini murph
    Time 21:07

    Congrats Heather!

  42. jeff s

    mob
    WU
    400m run with 20# vest

    strength push jerk x 3
    100-105-110-115-120-125-130 (form work)

    wod rx
    dnf.. would like another crack at this one, didn’t find the weight vest heavy, i found it hot! to the point of feeling like you couldn’t breathe.. thinking change for change.. thanks for running me in lora!

    1. Lora

      I was so impressed with your effort tonight. Great form on all your movements. You will get this one under 25:00 next time for sure! Change for change it is 🙂

  44. Heidi

    WU x 1 + 400 M run

    Push Press x 5:65-70-75-80-85

    Mini Murph
    800 m run
    50-Pull Ups
    100 Push Ups
    150 Squats
    800 m Run

    Broke it up into 10 sets of 5-10-15
    Did first 6 rounds with unassisted pull ups and the last 4 with the skinny band
    DNF: At the 25 minute mark I was on push up 98 or 99, and had 15 squats & the final 800 meters left to do, so I said screw the time, I was this close, I had to finish it. No idea what the final time was.

    That was a sweaty one at 6:00 a.m…..I can’t imagine doing it in the heat of the afternoon. Great job everyone.

    1. Lora

      Way to keep pushing Heidi! Congrats on finishing, regardless of the time. That is an accomplishment all on its own 🙂

  45. Amanda

    Strength: 5x
    60-65-70-75-80

    WOD:
    Mini Murph, scaled with 10 rounds of Cindy:

    T = 29:24

    Pushups were slow. Oh and that last run…holy that was awful. Good workout 🙂

    2. jeff s

      nice job on the wod amanda.. great perserverance, and thanks for calling me on the squats! 🙂 and the high five! lol

  46. Kimmy

    Mobility
    WUx1
    Run 400m
    Strength – Push Press x5
    65-75-80-85-90 (PR of 5#)

    Mini Murph
    Scaled
    Run 400m
    35 Pull ups
    70 Push ups
    105 Squats
    Run 400m
    Broke it up into Cindy
    Time: 18:40something I think. My book is in the car and my legs will not carry me up the stairs to get it… 🙂

  47. michelle

    WU x 1
    400m Run

    Shoulder Press x 5
    40-45-50-55-60 x4

    WOD: Mini Murph

    – 800m Run
    – 50 Pullups (green bands)
    – 100 Pushups (knees)
    – 150 Squats
    – 800m Run

    Time: 22:42

  49. Frank

    posting mini murph results from change for change WOD performed on June 29th

    WOD – change for change
    mini murph
    800m run
    50 pullups
    100 pushups
    150 sqauts
    800m run
    T = 24:08

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