What is CrossFit?

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The following line is directly from the CrossFit Journal, posted in April of 2002 by the founder of CrossFit, Greg Glassman…

“For every long distance effort, our athletes will do five or six at short distance. Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Startlingly, this is not a matter of opinion but solid irrefutable scientific fact and yet the marginally effective old ways persist and are nearly universal.”

Why do you come to CrossFit? I bet one of the many reasons is because it works. The results are undeniable. We can take former athletes, grandmothers, soccer moms, and make them relatively fit (I say relative because their needs differ by degree only). Is strength important? Yes. Is endurance important? Yes. Is flexibility important? Agility, coordination, balance, power, speed, accuracy, stamina – all important. You know what improves all of those? CrossFit.

And that’s why our program at CrossFit Moncton follows the CrossFit prescription. That’s why we don’t do strength WODs 7 days a week. That’s why we don’t program 3-4 gut-busting cardio WODs a week. Because that’s not CrossFit. When we changed our programming a few months ago, we went back to the roots. And since then, our PR board has lit up. When we have people enter competitions, we generally have multiple people on the podium. And their form generally looks amazing (not that I’m biassed).

You joined CrossFit because you wanted results. Intensity is the shortcut. Put on your big boy pants (or panties) and give ‘er hell. We provide the program, you need to bring the drive.

*If you’d like to read up on the Foundations of CrossFit, please read the following link – Foundations by Greg Glassman.

Strength – 1RM Front Squat

Beep Test

Compare to Nov.3/13

Lots of strength being gained
Lots of strength being gained

207 thoughts on “What is CrossFit?”

  1. Natacha

    Front squat 1 rm to 160# (matched pr)

    Beep test 8.5 (pr… Last pr was 6.9)
    A little easier on this surface

  3. Valerie Arseneau

    Mobility
    WU x 1
    Group Mobility

    Front Squat x 1RM
    45×5 – 65 x5 – 80-95-105-115 (PR of 15)

    Beep Test: 9.9

    Matched my time from August 2012. Just fell short from the 10.0 again! I will get you 10.0… *shakes fist in the air*

    Thanks Coach Kevin!

    4. Lora

      Well, aren’t you consistent? LOL! Well, maybe your beep test didn’t change, but look at how much stronger you are! 15# PR? Great job Val!

  5. Maria

    Mobility
    WU x 1
    Group Mobility

    Front Squat x 1RM
    45×5 – 95 x5 – 105-95-115-125 (PR) 135 (PR)

    Beep Test: 8.4

    First go at the beep test. Looking forward to trying it again. Nice work 6am!
    Great class Kevin!

  6. Chantal L.

    WU + Mob

    Front squat 1RM
    45×5, 100×5, 135×3, 155×2, 165×1, 175×1 (10# PR!)

    Beep test: 4.2

    First time going at it. Great class this morning – lots of energy for a 6 am 😀

    1. Lora

      Congrats on your first beep test AND WOOHOO for that front squat PR. Atta girl. All at 6am, too. I can’t even imagine……

  7. Blake

    Mob / WU
    Group Rollie Goodness

    Front Squat 1RM
    45(5) – 155(5) – 185(3) – 215(2) – 235 – 245 (PR 10#)

    Beep Test
    Score: 9.8 (PR from 7.9 in July 25/13)

    Nice to start the week with a “Double PR” day!

    Funny thing about the foam roller is that it didn’t hurt as much even though I’ve been working just as hard. Then I realised that it was because we were doing so much more often! I think we love strength gains because they are so simple to measure, but we sometimes forget that there are NINE other components that that make up CrossFit’s proven model of “fitness”.
    I have to admit I am feeling more “well rounded” in my fitness levels with the new programming, even though I sometimes miss the old strength rotation. That being said I am still getting PRs and feeling great in and outside the box, which for me is what it’s all about.
    Keep up the good work Kevin!

    1. Lora

      Congrats on your front squat PR Blake. Nicely done. And YAY for double PRs. Great job on the beep test. WOW!

  8. KellyB

    Mobility
    WU x 1 (13 reps)
    Group mobiity

    Front Squat 1 RM
    45, 65, 80, 95, 105, 115

    Beep Test
    6.3, last time (July) 4.1 but with 24m instead of 20m

    Great class Kevin. Welcome Bob!

  9. Amanda

    I know there are a few people who miss the old strength rotation. I don’t miss it a bit. I love the new stuff. I love the variety and I’m getting stronger. I had plateau’d for most of my lifts and was losing motivation to change it up myself so I stopped trying, and I lost some strength. With the new programming I’m getting my strength back quickly, I’m right back where I was and I know I can do more. I haven’t seen a PR for lifts in a long time but I’m expecting some in the new few weeks. I love the new programming. 🙂

    2. Corinna

      I like many aspects of the new programming. I had become very complacent over the last 12-15 months with regards to my strength rotation. The new program does not allow me to opt out of doing strength which is the kick in the butt I needed. I am not going around consistently sore or feeling wrecked which is also an added bonus, especially now that I am in my forties…smiles..

      However, that being said, I do miss the long chipper WOD’s that are over the 15 minute time cap. Let me be clear, I do not think we need long chipper WOD 2-3 times a week, but I personally would like to see more of these type WOD’s incorporated in our new programming.

      2. Sarah

        I like the new group strength component. It makes us do strength instead of “skipping” it to prepare for the wod. I find there is more attention on our movements and more correction as well since everyone is doing the same strength, and not 18 different ones. I am sure it is easier for the trainers from a correction stand point as well. I am with Corinna, I have always loved the long wods whether it be a 15 – 20 minute AMRAP or a chipper wod. I always feel like I have pushed myself to the limit. I miss feeling sore and completely exhausted at the end of the night as it makes me feel like I left my all on the gym floor. 🙂

      3. Kevin

        Thank you for the comment on the strength component. Our trainers certainly find it easier to coach ONE movement and giving corrections are easier too.

        We have 9-10 workouts planned for this month that are 15+ minutes in length. That’s 1/3 of the entire month. How many more should we have? Last month there were 8. We have not changed the way we program wods. Just the structure of the classes and the strength rotation have changed. Take a look back through any month last year. You’ll notice the same volume of long workouts versus short/medium length ones.

      4. Corinna

        Allow me to answer your question with a question? How did you feel after completing the long Chipper Hero WOD Murph on Saturday night which has a 45 minute time cap? I am not disputing the changes to the new programming, but I do miss having a long gut wrenching chipper WOD’ s thrown in every once in a while.

    3. Maria

      Me too! In the last month or so I’ve played tag, had a game of leapfrog, pulled a sled, did a waiter walk and a farmer carry. You can’t get that varierty anywhere else!

    4. Shane Hayes

      I was missing the strength rotation, a lot of that comes from my background in weight training. I know I am good at it and liked seeing that progress. But that is not what I needed so I am glad that it changed as it is forcing me to fo the things I need to be doing. Strangely enough I still pr my strength lifts every time we do Strength. So seems like this is going perfectly..

  10. bradley

    Mobility x 1
    Group mobility
    Front squat 300 x 1 pr
    Beep Test 9.7
    First time doing the beep Test and I can’t wait to do it again in a few months

    2. Lora

      Huge Front Squat Bradley. Well done. Impressive BEEP test too! What are they feeding you out West anyway?

      1. bradley

        A whole Lotta strength programs haha not much wods and a all the food I can eat for free 🙂 lacking technique but can’t wait to get some 1 on 1 with Kevin the next few days

  11. Ginette

    Mobility
    Warm up x1 (13 reps)
    Group mobility/foam roll

    Strength: front squat (1rep max): 35(×5), 55, 65, 70, 75, 80 🙂
    WOD: beep test : 5:2

    Fun class this morning….special welcome to Bob!

  12. Kevin Mack

    Mobility
    Warm up x1 (8 reps)
    Group mobility/foam roll

    Strength: Front squat (1rep max): 115(×5), 155(3), 175(1), 205# (1) PR of 20# from Nov.

    WOD: Beep test : 7.6 (First time ever doing the beep test)

    Thanks, Kevin.

    2. Corinna

      I think all this progress has something to do with you coaching at BMHS! lol….Seriously though, great work!

      1. Kevin Mack

        I wish that was the case. Coaching is my #1 bs excuse I used to miss many days in Nov. & Dec. And thank you!

  13. Rob B

    Wux1
    Strength. Front squat
    95×5. 135 x4. 175×3.
    195×2. 205×1 =10lbs pr
    WOD. Beep test
    10-8 pr
    Rob Brydges

  14. Shane Hayes

    Great write up, it’s why I love crossfit so much. Even though I kinda suck at some of the variations. I really try to maximize the intensity.
    Mobility and extra mobility. Partner Wu with Gillyon always love working out with u Gillyon! Strength 1rm front squat :
    45 x 5/ 225 x 5/ 245 x 3/ 275 x 1/295 x 1/ 315 x 1/ 325 f rushed it and it didn’t go. 10 lb pr at 315.
    Wod: beep test
    7.10
    Tough, was hoping to get a little further but got a major knot in my calf/ shin area. Sucke.
    Great work everybody nice to see some different faces.
    Great class Kevin!

    2. Corinna

      Hope that big round ball on your calf goes away quickly…You need Jeremy’s strong hands to get rid of that thing! Nice FS numbers!!

  15. Shawn Johnson

    Mobility
    Warm up x1 (8 reps)
    Group mobility/foam roll

    Strength: Front squat (1rep max): 95(×5), 110(1), 135(1), 145# (1) 160# (1)175# (1) 185# (1) PR of 15#

    WOD: Beep test : 8.2 (First time ever doing the beep test)

  16. TL

    Mobility
    wu x 1 (8 perfect reps)

    Group mobility

    Strength: front Squat (1RM)
    45 x 5
    80 x 5
    105 x 3
    125 x 3
    135 x 1
    140 x almost (once the knees dropped it was over)

    I thought my previous 5RM was 115, it was 110. Have never attempted a 1RM before so was quite happy with 135.

    WOD: Beep test
    This was my first Beep test. I was really nervous (wanted to throw up)
    Wasn’t sure where to set my goals and found it mentally very difficult.
    9.3 (now I have a benchmark for future)

    1. Lora

      You did really well on the beep test TL! And a big front squat PR too! Now you have a great bench mark for both. Hitting “failure” on a lift tells you that you truly are at your 1RM…no guess work.

  17. Melanie

    Mobility
    WU x1 (8 reps)
    Group mobility

    Strength: Front squat (1 RM)
    45×5, 85×5, 100×3, 110×2, 120×1, 130×1 (15# PR)

    Beep test

    6.6 (PR)

    July/13 – 4.6
    Nov/13 – 5.8
    Jan/14 – 6.6

    Need to work on my running but happy with the improvement

    Couch stretch x3 – 20 sec

    1. Lora

      That is a really nice improvement on the BEEP test, Melanie. Congrats.
      Nice front squat numbers too! 😀

  18. Julie J

    Mob
    Wu x 1 8 strict reps
    Group wu and mob

    Strength : 1 rm front squat
    35x 5-45×5- 55×3- 65×3 ran out of time didn’t get a chance to do anymore.

    Wod : beep test- attempted it but my left calf is really tight and wouldn’t let me run very fast so I bowed out. Kevin set me up on the rower to do tabata rows….completed 10 rounds of 20 secs row with 10 sec rest. Thanks Kevin!!

  19. Robyn

    Mobility + Warm Up + Group Mob.

    Strength: 1RM Front Squat
    45(5) – 50(5) – 55(3) – 60(3) – 65(1) – 70(1)

    Thanks for the form correction, Kevin.

    Beep Test = Level 2.4

    First time doing it and LOTS of room for improvement, but I have a benchmark for it now, at least!

    1. Robyn

      At first, I wasn’t keen on the new format, for no other reason than I don’t do well with change, moving away from the familiar. That’s my nature – to want to stay inside the comfort zone.

      But then, 2 things occurred to me:

      1) If I was just starting at CFM, I would never have known the difference between old and new formats and this would be the norm. I’m way too young to be this entrenched in wanting to do things just one way.

      2) I don’t need to know why it changed. I just need to trust that it’s what’s best for us. When have we ever been steered in the wrong direction at CFM?! NEVER. We get pushed to new places, past where the mind says we can go, but never anywhere dangerous or detrimental to progress. You don’t always need to know where you’re going, just have faith and trust in the one leading you there, that it will all work out and that good things will come of it. 🙂

  20. Gillyon

    Warmup
    Front squat up to 140lbs PR

    Beep test – 11.2. Just could not get to the line for 11.4.
    Fun class. Thanks Kevin!

    As for the programming, I like that everyone does the same lift each day. This allows for a refresher on the movement, movement breakdown, and tips as you lift. I feel as though I learn a new trick each class. 🙂 Not being able to crossfit regularly (I’m lucky if I can get there 3 times a week), I feel like I am missing some lifts. I know this is more my issue though. I think the programming is perfect for those that are WODing 5 or more times a week. If I had a wish list…I would love to see an open gym slot every second Sunday.

  21. Lee

    Today was my last day at MCF also my 100th class lol.(I am going to move to Korea on 29 Jan)

    my today’s condition was not good because of allergy and flu.

    but I made it.

    Crossfit is the best thing I did at Canada.

    Before I started it, I just wanted get a T-shirt printed ‘crossfit'(I finally got it today)

    so I visited the old gym and looked around there.

    that was my motivation I starting crossfit.

    I totally do not like to doing something activity with my body. except breathing.

    I have been spending my time with playing the guitar, taking pix and going to movie.

    when my first day, I felt give it up.(today, I felt too)

    but after finishing WOD, I felt something I can’t tell.

    that felling led me so far. and you guys always waited until I finishing with cheers.

    Thank you.

    ‘고마워요'(it means thank you very much)

    I have been with you 7months,

    I saw someone’s last(RIP MARK) and someone’s start(Hello HOLY, my Korean name
    means ‘holy’ too)

    and then, I thought CFM is more than gym.

    there are many things in CFM, like family, friends, and love.

    My membership will be expired today.

    but the memories we shared sweat, breathe and burpees are forever.

    THANK YOU.

    고마워요

    FROM LEE

    4. Lora

      Thank you, Lee! What a nice post. Such kind words. I am so happy that you didn’t give up on that first day.

      Congratulations on your milestone 100th workout! You have made some fantastic progress in the 7 months you have been with us. We will miss you.

      All the best with your move to Korea. Safe travels! Thanks for being a part of CFM. 🙂

    5. Corinna

      I am sad that I did not have the opportunity to say good-bye to you today Lee! I enjoyed having you in all my classes because you were extremely coachable and a very hard worker. Best of luck in Korea!

    6. Amanda

      Thank you for the nice words, Lee! It was so nice to have you with us. You made a lot of progress in a short time and your technique was excellent on your lifts. Have a safe trip back to Kora, thanks for allowing us the pleasure of coaching you. We’ll miss you!

    9. John Gunn

      You were always an awesome strength partner because you were never afraid to just go for it! I hope you can find a great CrossFit gym in Korea to keep it up, because you’ve got an amazing attitude!

  22. Melissa H

    Mobility
    WU x 1 (8 perfect reps) *managed to get 4 pull-ups (woot woot!)

    Group foam roll and mobility

    Strength: Front Squat
    45(5) – 85(5) – 100(3)- 110(2) – 120(1)
    15# PR

    Beep test: 5.1
    First time doing it. Got a giant stitch in my side somewhere in round 3, so kinda disappointed. But now I have a starting point.

  23. John Gunn

    Mobility, WUx1 (8 reps)

    Group foam roll/mobility

    Strength – Front Squat 1RM
    45×5 – 80×5 – 95×3 – 105×2 – 115×1 – 125×1
    20# PR over my last 5RM @ 105#

    Beep test: 6.6 completed! 3 level PR, last time I completed 3.6!

      1. John Gunn

        Thanks Lora! My squat technique overall is much better than in September, which was the last time I had a front squat strength (for 5RM). So I officially set a 1RM today, and can’t wait to blow it away next time 🙂

  24. Vanessa Champion

    Foam roller

    Front squat 1RM
    55×5-70×5-85×1-100-115PR
    5# more than my theoretical 1RM !

    WOD: Beep test
    7.9PR
    In July I got 5.1! Very happy with this PR

    Cash out: try to get inverted.
    Another PR thanks to Baukje’s help 🙂 thanks lady! Managed a head stand, not a handstand but that is a big thing for me. Very happy with this PR of a day!

  25. Gilles

    mob wux1 13 rep group mob wu

    front squat 1 RM
    135×5 –
    185×1
    205×1
    225×1 5 # PR
    235×1 10# PR
    15 # PR really happy with that
    beep test 6,4 PR (last time 5.5

  26. Alaina

    Mob., WU X 1
    Group warm up with Amy. Great job today Amy, you are crazy strong!
    Front Squat: 5 x (35, 65, 75) 3 x (85, 95) and 2 x (100) PR of 20 lbs. breathing properly helped a lot! Thanks Kevin!
    Beep Test: July 6.7. Today. 7.10
    Very happy with today’s WOD!
    Nice to Wod with some old Havelock friends too….Shane and Gillyon, you guys rock!

  28. Chris

    Mobility
    WU x 1 (8 perfect reps)

    Group foam roll and mobility

    Strength: Front Squat
    185×5-205×3-240-255-285(failed)

    Beep test: 10.1

  29. Spencer

    Mobility
    WU x 1 (8 perfect reps)

    Group foam roll and mobility

    Strength: Front Squat
    45×5-125×5-155×1-175×1-195×1-205×1

    Beep test: 10.5

    1. Lora

      WOW Spencer. Superb job! That’s a huge front squat for a “newbie”. I also heard that your form was pretty much perfect! That’s even more impressive 😀 Keep it up!

    4. jeff

      nice job tonight Spence.. your FS form is, in my opinion the best in the gym! keep up the great work, you are a pleasure to coach and soak up info like a sponge! A chip off the old block! 🙂

  30. Sarah

    Mobility
    WU x 1 (8 perfect reps)

    Group foam roll and mobility

    Strength: Front Squat
    45(5)-75(3)-85(3)-100(1)-110(1)

    Beep test: 6.5 (July I only got 4.8 – I have to think doing in on flat surface rather than the parking lot has alot to do with that 😉 )

  31. Lora

    Mobility + WU

    Group mob

    Strength: 1RM front squat
    45(10)-135(5)-155(3)-195-215-225 (10# PR)

    WOD
    Achilles being a b*tch so I opted for tabata rowing instead of BEEP test.
    Did 2 rounds of 10 intervals of 20 sec work, 10 sec rest.
    I didn’t have my book nearby and forgot to write my distance. I think I did:
    Round 1 – 1128m
    Round 2 – 1022m
    Didn’t have a goal. Just wanted to sweat a little.

    Great job with a super huge class, Coach Amanda 🙂

  32. Frank

    WU x 1
    Group Mobility

    Front Squat x 1
    45×5 – 195×5 – 240×2 – 275×1 – 300×1(F) 20# PR

    Beep Test: 7.9 PR of 0.5 (got 7.2 last July)

  33. Jackie

    Mob
    Wux1.

    Strength- front squat
    45-5
    65-5
    75-3
    95-1
    100-1 PR

    Thanks for the encouragement ladies! It was needed. Amanda your wonderful and scaring me or maybe I should say pushing me out of my comfort zone :)please never change that!

    Great class 5:45

    1. Jackie

      Ha! WOD brain.

      WOD -beep test
      7.2

      No PR, last time I did this was the day after the wine fest & the Halloween party, it was 8.2. I just trained for the half marathon, so my cardo and breathing were much better than today

    3. Amanda

      Your squat has improved SO much. Your dedication to fixing it with the wall squats every day has paid off, nice work.

  34. Marcel

    Mobility + WU

    Group mob

    Strength: 1RM front squat

    45(5)-135(5)-155(3)-195-215-230 (5# PR)

    WOD

    Beep Test – 6.9 PR previous 6.3 back in 2011.

    Nice sharing the bar with Gabe & Lora, great work tonight.

    2. Lora

      Always fun sharing a bar with you, Marcel. I love your focus and encouragement.

      Congrats on your PRs tonight 🙂

  35. Craig H

    Mob
    Wu

    Strength 1rm front squat
    5×45, 5×185, 2×205, 1×240, 275pr, 300f, 285f
    Got a 10 pound pr over my theoretical max

    Beep test
    Score 9.8pr last time in July I had 7.9

    My OCD did not let me enjoy the change at first as I am still fairly new I enjoyed seeing daily pr’s in my strengths. Now that I have been on it for a bit I do not think I would enjoy going back to the norm. I am still getting pr’s just in different ways and from what I can tell I am not losing any strength. I have been approached to change to another box before but I enjoy crossfit moncton and there ability to think outside the box. Steady as she goes and see how open wod’s in 2015 goes.

    1. Corinna

      Nice work Craig! I love that you are OCD like me which is why I loved the hand wraps you made for me at our competition in Halifax….smiles.. We love having you at CFM! Keep up the good work!

  36. Amanda

    Strength: 1RM Front Squats
    90-110-125-140-145 I THINK that’s a PR! I can’t remember what my old 1RM was and that’s either it or close to it.

    Beep test: 8.4

    That was fun! And I was happy with my beep test score. Focused on my breathing, it worked

  37. Tania

    WOW! Everyone kicked ass today! Good work, I can’t comment on every single person because I would never finish 🙂 The PR’s are incredible.

    I personally love the new rotation for many reasons. 1) It forces me to do mobility and teaches me how to do mobility. With the old rotation, I never did foam roll Friday because I didn’t know what to do. 2.) Although I may not be getting great PR’s, I am improving my technique (or at least I would like to think). I find that everyone working on the same strength allows us for better training before beginning and more hints and corrections from the coaches 3.) WIth everyone doing the same prescribed strength, there is no way of avoided frustrating lifts like OHS. Overall, as always I can’t say enough how lucky we are to have such a great bunch of coaches who are very well trained, are interested in our progress and are very encouraging. With that, I think something has to be said about the people who come to CFM. I have never gone to a class where I wasn’t cheered on/cheered up, encouraged or pushed out of my comfort zone. Love it! Cant’ wait to see the PR board full again this month!

  38. Heidi

    WU x 1

    Front Squats:

    100 x 5
    120 x 3
    140 x 1
    150 x 1
    155 x 1

    No PR today, but was really happy to have matched it.

    Beep Test:
    6.5

  39. Jeremy L

    mobitity
    foam Rolling

    front Squat IRM
    5x 45- 5× 185 – 2×205 -1×240 -1×275 – 1×300
    Fun sharing the bar with you Craig, Chris and Franky

    Wod : beep test.
    First time at it. 6.1

    Thanks for the fun class Amanda.

    2. Lora

      Sweet lord!!! 300# is huge. I remember when you and FS’s were not the best of friends. Your mobility work and diligent strength work have paid off for you Jeremy.

    1. Amanda

      Yahoo for posting!! Great job on the beep test Jim and great form on your squats! So glad you have joined us 🙂

  41. Laura K

    Mob Wu
    35 × 5 45 ×5 55 × 3 65 ×1 75 ×1
    Beep test:
    4.4 last July to 5.2 today.
    Thanks Amanda. Great class.

  42. Corinna

    WU x 1

    Front Squat: 1 RM

    45 x 5
    95 x 3
    105 x 3
    115 x 2
    135 x 2
    155 x 1
    165 x 1
    170 x 1 ( PR)

    Fun sharing the bar with you Adam!

    Beep Test: 10.1

    Thanks Amanda!

    3. Valerie Arseneau

      You broke the double digits! Next time ill be sure to do the beep test with you so I can chase you hahah. Maybe then ill break away from my 9.9
      Nice score!

  43. jeff

    mob..
    group mob..

    FS x 1 Thanks for sharing the bar spence, pete, mike, ryan.. you guys all rocked it!

    95-115-135-155-185-205-215

  44. Ryan

    MOB + WU (8x perfect reps)

    FS (Aiming for 1RM)

    35 x 5
    65 x 5
    85 x 5
    100 x 2
    115 x 2
    125 x 1

    Beep Test

    10.8

    Was very impressed with everyones determination and drive today on the beep test. And I must say, Kevin your speech was motivational as hell today!

  47. Gabriel

    WUx1@ 8 reps

    Group mob

    Front Squat x1
    135×5-165×3-195-235-255
    matched PR

    Beep Test
    9.1 PR

    I had 8.4 previously

  48. Alison L

    Wu x 1 (8 reps )
    Group Mod Foam Roller

    Front squats
    15×7 25×5 35×3 45×1 50×1

    Beep Test 5.4

    Thanks for the tips and helping out a newbie BJ,Vanessa and Baukje 🙂
    Great class Amanda

  49. Wendy

    Mobility
    WU X1 (8REPS)
    GROUP WU FOAM ROLLER AND BANDS
    STRENGTH
    FRONT SQUATS
    WARMED UP WITH 15LB BARX5
    35X5-45X5-55X5-65X1-75X1 PR 🙂

    BEEP TEST 3.8 PR
    LAST WAS 3.2

    FEELING BETTER JUST IN THE LAST WEEK BY BEING BACK TO SOME WHAT OF A NORMAL ROUTINE AFTER THE HOLIDAYS. THE STRESS BEFORE , DURING AND AFTER . CRAZY WORK HOURS MEANING LOUSY SLEEP, LESS HEALTHY EATING AND CANCELLING CLASSES . LEARNED SOME LESSONS THOUGH. WHILE WE WERE AWAY WE ATE WHAT WAS SERVED AND JUST DID THE WHOLE “WHEN IN ROME ….DO AS THE ROMANS DO …” I REALLY NOTICED WHAT THIS DID TO ME , JOINTS SEVERLY SWOLLEN, TIRED , HEADACHES, MEMORY LAPSES MORE SUGAR LEAD TO CRAVING MORE SUGAR. THANK HEAVENS FOR CROSSFIT MONCTON AND MY MY COACHES AND FAMILY GYM MEMBERS. LOTS TO LEARN LOTS OF HARD WORK AHEAD BUT ITS TIME TO MAKE A COMMITMENT TO WENDY CAUSE SHE’S WORTH IT AND BESIDES I’M A NEWLY WED WITH A 40 YEAR CONTRACT.

    ON THE TOPIC OF NEW FORMAT AT THE GYM ,LOVE IT. I’VE PROVEN TO MYSELF TIME AND TIME AGAIN LEFT TO MY OWN DEVICES I GO DOWN THE WRONG SIDE OF THE ROAD. I LIKE BEING PART OF A GROUP EVEN IF ITS ONLY A GROUP OF 2.
    LOOKING FORWARD TO 2014 BEING A YEAR OF PR;S IN ALL AREAS OF MY LIFE BECAUSE CROSSFIT AFFECTS ALL AREAS OF MY LIFE. WOOHOOO!!!!! 🙂

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