I want to thank the head of the Crossfit Moncton WOD programming department to allow us to attempt a 1RM thruster lift.
I <3 thrusters. Except when mixed with pull-ups. That's poopie.
Kevin
Did the strength part this morning.
95×5
135×3
155×2
175-195(F)-195(F)-185
My PR is 205, but not from the floor. Much different without a rack.
Vanessa Champion
10 late arrival burpees
Calf smash with Kevin
10 runs of the gym
Max thrusters
5×45 4×50 3×55 2×60 1×65 1×65 1×70(more of a front squat then press)
That’s a 15# pr 🙂
WOD: EMOTM 12 min
3 thrusters at 65% of today’s max. 45#
3 burpees
Consistent with 22seconds. Second last round was 21 and last was 19.
Cash out: Rotation plank holds + chest stretch
Shane Hayes
Mobility
Wu x 1 12 strict reps (40# Pullups unbroken)
Group mobility
Strength 1rm thruster
Wu x 5 @ 95#
135/ 155/ 175/ 185/ 205/ 215 got greedy and didn’t rest enough. Should ha e went 210. Happy with that that is about a 30# pr from last time and shoulder didn’t hurt.
Wod: another EMOTM for 12 min @ 115#
3 thrusters
3 burpees
Cash out 1 min walking plank. That was hard!
Great class Marie.
Great work 6 amer’s!
Chantal L.
WU x 1 – 12 reps
6 x 20 sprints in the gym 😀
Group Mob. + barbell WU
Thruster practice
5×55
4×65
3×75
1×85
1×95
1×105
1×115
WOD EMOTM for 12 minutes
3 Thrusters @ 55% (65#)
3 burpees (walk down because of shoulder)
Fastest was 21 second and slowest was 26 I believe… didn’t write it down.
Cashout: 1 min accumulated hollow hold (didn’t do the plank thig due to shoulder), 15 supermans and wall shoulder stretch
Mobility
WU x 1 (12 reps)
Complimented on my fine push-up form…thanks for the talk yesterday Patrick!
Thrusters
5 x 35
5 x 55
3 x 65
1 x 75
1 x 85
WOD
12 EMOTM
3 thrusters @ 55#
3 burpees
Felt good during WOD
Fastest 19 sec
Slowest 22 sec
Cash out:
2 min plank walk
15 supermans
Melissa H
Mobility
WU x 1 (12 reps)
Complimented on my fine push-up form…thanks for the talk yesterday Patrick!
Thrusters
5 x 35
5 x 55
3 x 65
1 x 75
1 x 85
WOD
12 EMOTM
3 thrusters @ 55#
3 burpees
Felt good during WOD
Fastest 19 sec
Slowest 22 sec
Cash out:
1 min plank walk
15 supermans
Laura K
Mob Wu
Strength Thrusters
5 4 3 2 2 1
30 35 40 45 50 55
EMOTM for 12 mins
3 Thrusters at 35lbs
3 Burpees
22 seconds each round.
Thanks Jeff for the coaching and tips on building up strict push ups. I am going to try it.
Now off to the play….Have fun Kevin.
Mobility
WU X 1 12 reps (wall balls instead of squats)
10 X 20m jog
Thrusters
5-5-3-2-1
95-135-155-165-185
WOD
EMOTM 12 Mins
3 Thrusters 155# for 6 rounds, dropped to 135# for final 3
3 Burpess
Great class Jeff
Tania
Thrusters
3 x 35,55,65,70,75,85,90,95
WOD: Another EMOTM
EMOTM for 12 min.
3 Thrusters @ 70#
3 Burpees
(I should have gone heavier… right Jeff 🙂 )
THanks for the great class Jeff and for sharing some of things you learned on the weekend. Good work everyone!
Cashout: 1 min. walking plank
jeff
you most definitely should have gone heavier.. I’d say lift, turn around and you were done! 🙂
Steph L
Mobility
WUx 1
Thrusters:
55×5-65×5-75×3-80×3-85×2-90×1-95×1
WOD: Another EMOTM
EMOTM for 12min
3 Thrusters @ 60
3 Burpees
*Note to self for next time.. Go Havier I was done all sets in 16-18sec
Cashout: 1Min Walking Planks +15 Superman
Good Job 4:15 Class!!!
Amanda
I love EMOTM wods!!
And today was fun. I wod’ed at the BACK of the class…so I had a little anxiety while my OCD was raging out of control but Marie-Noelle and Jeff Leger were good company. 🙂
Strength: Thrusters – this was really fun, first time I did thrusters for a strength!
I messed up the #’s and only did one set of 5’s..
65(5)-75(3)-85(2)-95(2)-105-115
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility + wu x1 12 reps (strict pull ups & v sits)
6 x 20M run
Strength: 1RM 135 trusters
WOD EMOTM (12 minutes)
-3 trusters
-3 Burpees
done at 75#
cashout 30 sec walking plank & 15 superman
shoulder stretches
Mobility
WUx1 (12 reps)
6 x 20m run
Strength: 1RM Thrusters
65-75-85-95-105-115-125-135(meh)-125-130-135-115
WOD: EMOTM 12 minutes
3 Thrusters @ 75# (55% of today’s max)
3 Burpees
Cashout: 30sec walking plank and 15 superman
I want to thank the head of the Crossfit Moncton WOD programming department to allow us to attempt a 1RM thruster lift.
I <3 thrusters. Except when mixed with pull-ups. That's poopie.
Did the strength part this morning.
95×5
135×3
155×2
175-195(F)-195(F)-185
My PR is 205, but not from the floor. Much different without a rack.
10 late arrival burpees
Calf smash with Kevin
10 runs of the gym
Max thrusters
5×45 4×50 3×55 2×60 1×65 1×65 1×70(more of a front squat then press)
That’s a 15# pr 🙂
WOD: EMOTM 12 min
3 thrusters at 65% of today’s max. 45#
3 burpees
Consistent with 22seconds. Second last round was 21 and last was 19.
Cash out: Rotation plank holds + chest stretch
Mobility
Wu x 1 12 strict reps (40# Pullups unbroken)
Group mobility
Strength 1rm thruster
Wu x 5 @ 95#
135/ 155/ 175/ 185/ 205/ 215 got greedy and didn’t rest enough. Should ha e went 210. Happy with that that is about a 30# pr from last time and shoulder didn’t hurt.
Wod: another EMOTM for 12 min @ 115#
3 thrusters
3 burpees
Cash out 1 min walking plank. That was hard!
Great class Marie.
Great work 6 amer’s!
WU x 1 – 12 reps
6 x 20 sprints in the gym 😀
Group Mob. + barbell WU
Thruster practice
5×55
4×65
3×75
1×85
1×95
1×105
1×115
WOD EMOTM for 12 minutes
3 Thrusters @ 55% (65#)
3 burpees (walk down because of shoulder)
Fastest was 21 second and slowest was 26 I believe… didn’t write it down.
Cashout: 1 min accumulated hollow hold (didn’t do the plank thig due to shoulder), 15 supermans and wall shoulder stretch
mob wux1 12 rep
6×20 m jog
group wu
strength find max thruster 1 rep
85-105-115-125-135-140-145
wod EMOTM 80 #
for 12 min
3 thruster
3 burpees
fastest was 14 sec slowest 20 sec
Mob + WUx1
Lacrosse ball and foam rolling
1 rep Thrusters
65×5-85×3-95-115-135-145-150
EMOTM for 12 Min
– 3 thrusters @ 100#
– 3 burpees
– high five Steph L
Thrusters being one of my worst goats, this was a perfect WOD to focus on getting better and even learn to like them a little more..
Fun WOD with al the High Fives!!
Mob + WUx1 (12 reps, sub squat w/ WB28#) + Group Mob
Thruster 1RM
95×5-135×3-155×3-185-195-205-215-225-235 (PR10#)
WOD: EMOTM 12 min
– 3x Thrusters @ 55% ~ 155#
– 3x Burpees
I like these, no time or score, just survive. Was kinda brutal after round 6. Good job gang. Thanks Jeff!
Holy shit buddy! Nice work!
Oops typo, I used 65% of max…
Thanks Pat!
Mobility
WU x 1 (12 reps)
Complimented on my fine push-up form…thanks for the talk yesterday Patrick!
Thrusters
5 x 35
5 x 55
3 x 65
1 x 75
1 x 85
WOD
12 EMOTM
3 thrusters @ 55#
3 burpees
Felt good during WOD
Fastest 19 sec
Slowest 22 sec
Cash out:
2 min plank walk
15 supermans
Mobility
WU x 1 (12 reps)
Complimented on my fine push-up form…thanks for the talk yesterday Patrick!
Thrusters
5 x 35
5 x 55
3 x 65
1 x 75
1 x 85
WOD
12 EMOTM
3 thrusters @ 55#
3 burpees
Felt good during WOD
Fastest 19 sec
Slowest 22 sec
Cash out:
1 min plank walk
15 supermans
Mob Wu
Strength Thrusters
5 4 3 2 2 1
30 35 40 45 50 55
EMOTM for 12 mins
3 Thrusters at 35lbs
3 Burpees
22 seconds each round.
Thanks Jeff for the coaching and tips on building up strict push ups. I am going to try it.
Now off to the play….Have fun Kevin.
wu x1 12 reps (strict pull ups & v sits)
group wu
Strength: 1RM thrusters (5-5-3-2-1-1)
95-105-115-135-140-150
WOD EMOTM (12 minutes)
-3 thrusters @ 105#
-3 Burpees
cashout 30 sec walking plank & 15 superman
shoulder stretches
Mob
Wux1
Sprints 10times
Strength Thurusters (practice form)
35/40/45/50/55/60 – all sets up 5
WOD
EMOTM 12min
3 thruster @ 55
3 burpees
Thanks for the help on my squats Jeff. Really noticed a difference.
Great clas 415!!
WU x 1
Strength: Thrusters
55-65-75 (3)
85-95-105 (2)
115-125 (1)
135 (fail)
EMOTM for 12 minutes
3 thrusters
3 burpees
Did 85lbs for first 2 rounds and 95lbs for rest
12 strict pull-ups
30 second walking plank
Great class Jeff!
– Mob
– WUx1 (12 reps, wall balls 16# instead of squats)
– 10x20m jog
Str: 5-5-3-1-1 thruster…
65-75-90-100-115
EMOTM 12…
– 3 thrusters 75#
– 3 burpees
Cash out:
– 60s plank
– 15 supermans
WU
MOB
Strength Thrusters (5-5-3-2-1-1)
95-115-125-135-145-155
WOD Another EMOTM
3 Thrusters 105#
3 Burpees
Last year my 1RM Thruster was 160# from the rack. Not sure how that compares today from the flood but I might have done more if I could clean more 🙂
I have been lacking in attendance this past while and I felt it coming in the door tonight 🙂
Mob
Wux12 strict
10x20m jog
Strength: thrusters
Reps 5-5-3-2-1-1-1
85,105,125,135,155,165,175,185. Ran out of time but got a PR.
EMOTM 12min
3 thrusters 125#
3 Burpees
Times:20,19,17,18,17,17,17,17,17,17,18,19
Cashout: 1min walking plank + 15 supermans
Chris thanks for showing me wall climbs.
Strength: max thruster
95×5,135×5,155×3,185×2,195×1,205(F)
Wod: EMOTM for 12 min
3 thrusters @ 135
3 burpees
Mobility
WU X 1 12 reps (wall balls instead of squats)
10 X 20m jog
Thrusters
5-5-3-2-1
95-135-155-165-185
WOD
EMOTM 12 Mins
3 Thrusters 155# for 6 rounds, dropped to 135# for final 3
3 Burpess
Great class Jeff
Thrusters
3 x 35,55,65,70,75,85,90,95
WOD: Another EMOTM
EMOTM for 12 min.
3 Thrusters @ 70#
3 Burpees
(I should have gone heavier… right Jeff 🙂 )
THanks for the great class Jeff and for sharing some of things you learned on the weekend. Good work everyone!
Cashout: 1 min. walking plank
you most definitely should have gone heavier.. I’d say lift, turn around and you were done! 🙂
Mobility
WUx 1
Thrusters:
55×5-65×5-75×3-80×3-85×2-90×1-95×1
WOD: Another EMOTM
EMOTM for 12min
3 Thrusters @ 60
3 Burpees
*Note to self for next time.. Go Havier I was done all sets in 16-18sec
Cashout: 1Min Walking Planks +15 Superman
Good Job 4:15 Class!!!
I love EMOTM wods!!
And today was fun. I wod’ed at the BACK of the class…so I had a little anxiety while my OCD was raging out of control but Marie-Noelle and Jeff Leger were good company. 🙂
Strength: Thrusters – this was really fun, first time I did thrusters for a strength!
I messed up the #’s and only did one set of 5’s..
65(5)-75(3)-85(2)-95(2)-105-115
EMOTM 3 thrusters & 3 burpees @ 75#
Mobility + WU x1 12 reps
Strength: Thruster
5×55#
5×75#
3×80#
2×90#
1×95#
1×105#
1×110#
WOD EMOTM (12 minutes)
3 Thrusters 70#
3 Burpees
Fastest 14 sec
Slowest 20 sec
Mobility
Strength – thrusters 5-5-3-2-1-1
40-45-50-55-60-65
WOD @ 45#
Cashout – grocery shopping without the kids, yay!