**As a reminder, if there is a storm, please check the site prior to leaving for cancellations.
Starting today, you will be responsible for checking your time when you’re done a workout and writing it on the board. The reason – when we have timed workouts, coaches are left facing the board, writing down times and unable to coach those that are not finished. Hopefully this small change will free up the coach to spend more time with you, which is why you’re here.
Toes to Bar – 10-8-6-4-2
Kettlebell Swings – 20-16-12-8-4
I really like comparing workouts to old ones and seeing the differences
Last time we did this I only could do 195 push press. failed a 210 push press for 1
Now I can do 225 for 1RM
thats 30 pounds in ~ 5-6 months.
Crossfit Works.
WU x2
Weighted Pullups
5×3 7.5×1 12.5×1 20×1 22.5×1(had to kip the last one the rest were strict)
10-8-6-4-2 T2B
20-16-12-8-4 KBS #35
5:05
2:16 PR and used 5lb more from when i did this one in May 🙂
Great first class John! Nice to have you with us.
strict pull-ups.. Good job!!! and weighted strict pull-ups…intense!!
WU x 2
Strength: Push Jerk x 5
65-75-85-95-105
WOD: 20-16-12-8-4
KBS (35#)
Sit-ups
Time: 4:27
PR of 20 sec.
Great work this morning John!
CFWU x 2
Shoulder press (5 reps)
55-65-75-85-90
10-8-6-4-2 Toes to bar (used rings – wonky shoulder)
20-16-12-8-4 KBS #35
5:12
It was my first class and I had So much fun: Thanks morning crew!
I hope to be just as excited for my workouts a year from now as I am today! Wow! Thanks Kevin!
I’ve got 9 months in and I’m still as excited today as I was for my very first one. 🙂
You don’t look excited at 6am!
Shut up!
Behind the 6am scowl is a person who is looking forward to the workout. Sort of.
I like them a lot better in the evening. 😉
Welcome to the morning crew, John! Don’t let Amanda’s comment about liking the evening classes better fool ya….there is a lot to be said about starting the day off with a healthy dose of sweat…not to mention, as much fun as Cross Fit is, there is sweet pleasure in leaving at 7 a.m., knowing the WOD is behind you for the day. And yes, you will still be excited a year from now.
You should see a physiotherapist about that wonky shoulder. Welcome to CF Moncton!
Good one Marcel. Welcome to my 2nd home John. You’ll love it as much in a year for sure.
haha – Thanks Marcel. Be safe everyone – Its alittle nasty out there!
Anyone else interested in the UdeM Corporate Relay challenge? Me, Jeff and Gabrielle need one more to round up our team.
If u need another. I woulda gladly join!
Awesome! That makes four.
Congrats on your first workout!
Sorry, I’m working but I would’ve loved too show those gazelles on the other team how I cannot run
They know how fast a Sasquatch runs, just that they want a civilized race!
Did Marco back out?
Oh crap! I didnt see his post yesterday…
I’m not the fastest runner – Marco can take my spot 🙂
It’s up to you, Gabrielle, I can’t guarantee that I would be any faster than you! Besides it is about charity right!
Seriously, it’s all good! I’ll go cheer you guys on and have a blast doing it 🙂
Its all good. I can be the back-up (5th) incase something were to happen and I will surely come to cheer you all on! Just let me know! Thanks!
No that’s fine John, I had put my name in in case they did not have 4. If something happens that you don’t have 4 let me know.
So just to confirm John you should go…….I haven’t met you but you are probably faster than me anyways!!
Good luck guys and girls!
Take my spot Marco I’m a much better cheerleader than I am a runner 🙂
when is this? i wanna be a cheer leader with you Gabrielle! 🙂
Wu x2
Strength
Deadlifts’1’s
95-110-125-140-155-160(PR)-165(PR)
WOD scale
20-16-12-8-4
Situps
KBS #25
time=5:25
Loved this WOD! Next time will up weight on the KBS. Great job 3:15 class! Martine your OHS where impressive!
Yes, Martine, your form was amazing!! Way to go! 🙂
And, Steph, your Deadlift was fantastique! 🙂
Thanks Jane 😉
Well thank you! 🙂 You made my day!
WU x 2
Back Squat
45×10, 65×5, 65×5, 90×3, 100×3, 115(f), 115×1(amrap)
10-8-6-4-2 T2B
20-16-12-8-4 KBS (35#)
4:48 😀
(Aug.16/10-5:58)
Hey guys! How’s the weather? I am in Montreal and was only supposed to be here for the day but now I’m spending the night! Mario, can you look after the registration for our running team? Hope I make it home by Friday for the practice….
The storm is just starting now, but should end by tomorrow pm… Have fun in Montreal 🙂
WU x 2
Shoulder Press 1-1-1-1-1-1 / 95-115-135-155-165-170
10-8-6-4-2 Toes to Bar
20-16-12-8-4 KBS (50 #)
Time – 6:08
WU X2
Strength: OHS (3x)
45-55-65-70-75
WOD
10-8-6-4-2 Toes to bar
20-16-12-8-4 KBS (30#)
Time – 5:27
Wu x 2
Strenght – back squat 5’s
135-225-255-275-285
Thanks Marc and Kevin for letting me know if I was low enough.
Wod with 53#
6:31
CFWU x 2
Front squat 3RM
135-185-195-205-215
WOD with 53# -> 4:06PR of 26s.
Gonna have to practice those T2B in the warmup
WUx2
Push Press
95×5 115×5 135×5 155×5 165×3
WOD (on the rings)
3:34
WU x 2
Front Squats x 5 Reps
Still nursing a bad lower back, so kept weight at 45# for all 5 sets. Took this opportunity to work on better form.
WOD:
Toes 2 Bar: 10-8-6-4-2
KBS 25#: 20-16-12-8-4
Time: 4:40
CFWU x2
Strength: Push Press
5x 50-55…stopped, shoulder issues
WOD:
Situps – 20-16-12-8-4
Kettlebell Swings – 20-16-12-8-4
T = 5:43
Great race, Cheyenne 😀
Forgot my notes:
35# KBS
Bad shoulder
Oh, it was fun. Next time buddy 🙂
Push Jerks
Kept light from shoulder
45-95-135-135-135-135-135
WOD on bar with 53#
3:01 (pr from 3:16)
Great race Pierre. Love that extra push.
WU x2
Push Press x1
145-155-165-175-185(PR)-190(PR)
WOD (50# KBS) – 5:11
Got 6 sec over last time, but that was with Toes-to-Rings instead
Holy crap nice PR’s on the Push Press!!
Nice PR is right! Congrats Mario 🙂
WUx2
Strength: OHSx1
35-40-50-55-60-65
WOD:
Situps
KBS 25#
Time: 5:47
CFWU X 2
Front Squats (5’s)
65-70-75-85-85
WOD:
Situps 20-16-12-8-4
Kettlebell Swings 20-16-12-8-4
Time = 5:41
WU x 2
cleans 5’s: 130-140-150-175 (bad form so dropped weight)-155
Just when I thought cleans were getting better!
WOD: 2:56
Then I did yesterday’s WOD as prescribed by coach as it includes two of my goats (wallballs and lunges)
Got 6 rounds + 24 wallshots (all unbroken except for last 24 wallshots which I dropped with about 15 seconds left on clock)
Much needed rolling and stretching in front of the hockey game tonight!
Amazing work tonight Pierre.
WU X 2 (Yellow band only! :D)
Strenght – deadlift x 5
45-135-155-175 (pr by 10)
WOD:
Toes 2 Bar: 10-8-6-4-2
KBS 35#: 20-16-12-8-4
Time: 5:50
whats the difference between toes 2 bar, and knees to elbows?
i guess there different,,, i think i always do toes 2 bar. is that harder?
how about knees to bar? haha :p
Great job on your pullups Elissa!