Sonia, Marc, Jeff, Pierre A, and Martine are leaving this morning for Boston for their CrossFit Level 1 certification. They will be learning from the best trainers in the world and will be coming back with tons of newfound knowledge to share with you.
Best of luck! I know you’ll show them what CrossFit Moncton is made of!!
“Grace”
30 Clean and Jerks for time (135/95#)
Front Squats 5x
45-65-75-85-95 (legs are still VERY ouchy)
“Grace” @ 95lbs
3:10
WU
Squat cleans 5RM
95-135-155-185-205 wanted 215 but ran out of time
Grace with 135
1:56 (pr)
Might have missed 2 or 3 reps though
I tore my key in half while opening my car. thanks for the drive home kev. I fucking hate winter.
Ps, I think I left my phone in your car. Fuck my life.
Excellent time Ed!
Thanks for the giggle Ed.
Good luck to all those going to Boston. π
Good luck future coach!!
Also Good luck steph!! I hope you are going to find a lot of sales!!! π
*coaches
CFWU x2
Strength: Front Squats
1x 65-75-90-100-110-120
WOD: ‘Grace’ (45#)
T = 2:13
Good luck to the new trainers!!!
WU x 2
Strength: Shoulder Press x 3
50-60-70-80-90 (failed at 3rd)
WOD: Grace at 75#
Time: 3:18
Good luck to all those going to Cert. Have fun!!!
WU x2
Deadlift x1
115 130 160 180 185(PR)
50% Grace @ 60#
3:01
Christmas Eve = 1 week from today! HoHoHo!!
Good luck to all of you going to the certification! Hope you all have fun!
Good luck with the cert weekend guys. Tell Heather Bergeron I said hi π
Since we all share the same bars and pull up bar, I thought I would share this article. Just a reminder that if you haven’t had a tetanus shot in over 10 years, go get one. Wounds do make you stronger, but only if you treat them properly.
http://www.dslrgeek.com/Crossfit/CFJ_Ray_Infections_Dec10.pdf
Thanks for that article Pat!
Thanks Pat. Good info, but I’m just about to eat supper…gross π
Good luck and have fun at your cert this weekend guys. Someone can have my 3:15 spot I have to leave earlier for Fredericton. Have a great weekend everybody π
have fun in Freddy chantal! cant wait to make a trip up to visit your new house!!
Kevin, sorry but I need to cancel my 5:30 today. Thanks.
Sorry, Kevin, can’t make Sat. a.m. Have a great weekend & thanks for the encouragement this week. Thanks to the group for making me feel so welcome. You’re inspiring. π
CW x 2
Push Jerk (10s) 45-55-60-65-70(only did 6 because my heels would not stay down)
WOD @ 75lbs
Time – 3:54
I Didnt know we do 10s know! do we?
some people have customized programs to fit their goals. If it’s prescribed by Coach, it’s ok π
WU X 2
Dead Lifts X 3
120-130-140-160-180
WOD: Grace @ 60% of push jerk max = 55#
Time = 2:25
Good luck to all the Cross Fit Certification candidates. Looking forward to hearing all about your weekend.
WU X 2
Push Press X 3
135-155-165-175-185(pr)
WOD: Grace @ 60% of push jerk max = 115#
Time = 4:30
WU x2
Substituted Pushups for Ring dips (green band)on 1st set.
Strength β Back Squat X3
95×5-135-155-175-195(PR for reps)-205(f)
WOD: βGraceβ
30 Clean & Jerks @ 90#
Time: 3:27
Cash out: 1min Plank.
Great work 6:30 group!
Have a great weekend fella CrossFitters!
WU X2
Strength: Push Jerks (1’s)
80 (X3) – 85 – 95(f) – 95 (matched previous PR)
WOD: “Grace” @ 55#
Time ==> 4:14
Good luck to the guys & gals going for their Level 1 Certification in Boston this weekend.
Just arrived at the creepy hotel in Natick. I dont think Heather will come visit now. Lol
Lol… Good thing you have Steph there to protect you π
WU x 2
WOD Grace
30 clean and jerks for time (75#)
Time : 2:58 man was that ever hard on the grip and lungs! My CF cough is back!
WU X 2 (Pull up – new blue band)
stength – Shoulder Press (5’s)
45-55-65-70-75 (10 # pr from November 25th)
GRACE: 65# – 3:09
Nice PR, Elissa!
WU x 2
Shoulder Press
45×5, 55×3, 60×3(amrap)
“Grace” @ 55# – 3:16
Warm Up x 2
Shoulder Press -> 3RM
65-95-115-125-135
“Grace” @ 105# – 4:29