Change For Change

By / January 31, 2013

Bring in $5 to switch up your workout. 

It’s time to register for the Open! Do it. I dare you. https://games.crossfit.com/competition

21-15-9 reps
Plate Ground to Overhead (45/25#)
2x Double Unders

Compare to Oct.12/12

Terry competed in the Rx'd division!
Terry competed in the Rx’d division!

146 thoughts on “Change For Change”

  1. Vincent Roy

    Mobility
    WU x 2
    500m row – 1:40

    Push Jerk x 5

    95-105-115

    21-15-9 reps
    Plate Ground to Overhead 25# – scaled for my back
    2x Double Unders – all unbroken

    Time: 3:02 – On Oct 12 2012 I did 5:43 with 45#

    500m row – 1:44.2

    Squat hold: 2:45 – good work on the squat hold Shane!

  2. Maria

    WUx 1
    250 R
    10KBS
    practriced DU’s

    WOD Rx’d
    21-15-9 reps
    Plate Ground to Overhead (25#)
    2x Double Under

    time = 4:10

    Last time I did this Rx time was 8:46. I’m so happy finally after almost 2 years I feel I’ve got a handle of these double unders. Thanks Eric and coach Amanda for the tips and encouragement!

    2. Eric N.

      I knew you had them after stringing many together last night even when tired.

      Proud of you ! As always

    9. Heidi

      Your DU’s looked great. Congrats on nailing these. I too took forever to get them….they’re still not great, but oooohhh what a feeling when you get them.

  3. Amanda

    I REGISTERED!

    I’m going to be after most of you to sign up for this. CrossFit Moncton has a lot of fun with the Games Open. We (mostly) do the workouts on Saturdays (this is flexible if you can’t get in on a Saturday) and the gym is full of great energy, everyone is excited, you push yourself hard, and it’s an overall really fun experience. The Games Open are workouts designed for EVERYONE, not just the serious competitors – so don’t be intimidated by them! It’s just 5 (or 6?) workouts, 1 per week. And the first one last year was AMRAP burpees in 7 minutes. Everyone can do that. Nothing to be afraid of – so get signed up! It’s a lot of fun!
    Please let me know if you have any questions about it!

    1. Mario

      Agreed. The workouts are very inclusive, especially at the first few, and they are designed to provide a great workout for anyone, from the beginner Crossfitter to the more experienced.

      Last year, every one who was on the fence about registering and entered last minute was very thankful that we insisted to have them be a part of this. It is a blast. I know I was happy I did it my first time in 2011.

      You don’t need to be in it to win it. I have no delusions of making it past the Open, I just wanna improve on my % in the standings, which I was able to last year. That’s my personnal thing, but I believe its something that you need to experience for yourself, goal or no goal.

      See you at the Open! 🙂

    2. Jason Gagnon

      i am registered now so don’t bug me LOL thanks for pushing me to do it tho i am sure i will like it.

  4. Amanda

    And – great picture of Terry! You represented CFM very well, great job on the weekend! I love the pictures of the athletes that have been posted all week!!

  5. Trent

    WUx 2(Sub OHS for wall balls)

    Squat Snatch x5
    75-95 ran out of time.

    WOD Jan 25th
    AMRAP 5 Min
    Pullups x 3 = 1 rep

    Rest 2 Min

    Pushups x 3 = 1 rep
    AMRAP 5 Min

    Score 25, 25.

    2. Kevin Mack

      I have a team question. Is it the total team score or they take like the top 5 and throw out the rest, etc.?

      1. Amanda

        I believe so. I asked her the same question, I didn’t want my score to drag down the rest of the scores and she it’s the top 3 that affect it. Join the team!

      4. Gillyon

        I think it is the top 3 women scores and top three men scores for each WOD that will be used for the team score.

        Great pic!

  7. Mario

    @ Home (7am) … decided to get a lil’ early body work, work out the kinks… still butt-hurt from the Tuesday lunges.

    WU
    EMOTM 5 min KBS 50# = 85 (17-17-17-17-17) … brutal on the grip, but low back handles like a champ. Soon I should be able to handle the 150 reps for time Rx under the 10 min cap. (For the first time EVAAAAR!)

    EMOTM 5 min Press 45# = 60 (12-12-12-12-12) … last set was a burn, could be press from 2 days ago… either way this is good for me, building endurance for upside-down situations.

  8. Rob Brydges

    Wux2
    Strength over head squat
    65 85 100 105 115×4 pr
    WOD. 21-15-9
    Plate ground over head 45/25.
    2xdu’s
    In 7:31 rx
    Rob Brydges

    3. Mario

      Great!!

      Nothing to be scared about, honestly it’s exactly the same as discovering what Kevin has in store for us every day.

  10. Chantal L.

    WU x 2
    5 x Push press (skipped over deadlift because of a very sore lower back)
    85-95 and I stopped there, because of my very sore back

    And because of this very sore back, I decided to switch up my WOD (I was afraid that ground to OH would make it worse)

    Jan – 23

    3 rounds:
    7 burpees
    14 Ring rows (Not parallel)
    21 Double unders

    Time: 8:07

    It was a good one!

    Now time to register for the open 😀

  11. Caleb R

    Mob
    Wux2
    Strength – foam roll and lacrosse ball

    WOD. 21-15-9
    Plate ground to over head 45 #
    2x DU – (singles) 126-90-54
    In 5:18

  12. Jack

    I will register today for sure.

    WU x 1
    Strength: Clean & Jerk x 1
    135, 145, 155, 165, 175, 185

    WOD: RX’d in 5:14

    Last time was 8:?? so big PR. All in the doubles. Still need lots of work but I think I got 20 unbroken.

      1. Jack

        I was sick the last two days and slept pretty much the whole time. I think it did me wonders. I feel better than I have in a long time. I will have to try sleeping more than 24 hours in row more often.

  13. Heather S

    MOB
    WU x 2 (2 X 5 skinny band pullups)

    Strength: 3’s front squat with 3 second hold (almost forgot, Kevin!!)
    90-95-105-110-115 – elbows are up but maybe not as up as they should be :s

    WOD: as Rx’d
    21-15-9 reps
    Plate Ground to Overhead (45/25#)
    2x Double Unders

    Time 4:22

    And note to self 2 X 21 DU’s = 42 DU’s (Right Lora!?!)

    SO glad you were counting Lora – I would have been seriously ugly if I had done the DU’s at 21-15-9. I would have done the whole thing over, but glad I didn’t have to!

    If you’ve never tried a 7 a.m. class and you can get there, make the effort. You’ll be buzzed for the rest of the day!

      2. Lora

        Yes, it is dark and cold and scary at 6am. Seriously. Stay in bed. Nobody should be up at that hour, unless they are just going to bed.
        But, 7am is lovely.
        :-p

      3. Chantal L.

        @ Lora – but then you get to see my marvelous face – that should be enough to light up your day 🙂

    2. Lora

      Great job this morning Heather! Happy to help with the counting 🙂
      Your front squats (with the 3 sec hold) looked good! Elbows are getting there!

    3. Helen

      I keep thinking about it Heather, but I can’t seem to get enough BUZZ to get me going before the 7am! 🙂

  14. Shane Hayes

    All signed up for the games.. Excited to try out..
    Mob
    Practice du back on speed rope
    Wu x 1
    Strength feont squat to 205, ran out of time
    Wod rx
    5:18 i think… Du kicking my but

    2. Lora

      If you liked the Beatdown, Shane…then you’re going to love the Games! Yay for signing up!
      Great job on squat hold this morning!

      1. Shane Hayes

        Thanks and I am very excited for this. I am going to try and not be too hard on myself either.. Lol

  15. Kevin Mack

    Mobility

    WU X 2

    Strength – Deadlifts X 5
    100, 110, 120, 130 Ran out of time

    Change for Change.

    WOD : 15 min. cap
    8 rounds
    Scale – 30 sec. Over head Hold (85#)
    Scale – 60 singles

    Time – Ran out of time – Completed 7 Rounds

    1. Chantal L.

      Hmm I know the site’s been wonky.. I was updating my profile and save it but the changes weren’t happening. So maybe you regirstered correctly…. regardless you should probably find a way to change that, it will make a huge difference on your scoring since it is devided M/F .

  17. Blake

    I LOVE DOUBLE UNDERS!
    (I’ve heard *fake it ’til you make it works)

    WU x 2 with wall-balls, HSPU, false-grip pull-ups and T2B

    Muscle Up / False Grip practice
    Have to *really* concentrate on maintaining false grip on the descent, locking out.
    Doubled my unbroken MU total to 4! Thanks for the coaching Kevin!

    DU practice
    What a mess. …something with the forearm/wrist rotation but mainly trying to keep my arms from flailing up. Tried the “heavy rope” for some fast singles.

    WOD:
    21-15-9 reps
    Plate Ground to Overhead @ 45#
    6x Singles (with heavy rope)
    I forget my time…5-7 minutes. Will post later.

    Always something to work on!
    Great job nooners!

  18. Tara R

    Mob & Wux2
    Strength: Cleans 5x
    35-40-45-50-55lbs
    WOD
    21-15-9 reps
    Plate Ground to Overhead 25lbs
    6x singles 126-90-54
    Time: 4:58

    Max Squat hold 3:46 secs i believe. 🙂

  20. Eric N.

    Mobility

    WU x 2

    Strength: Split Jerks x 5
    100-120-130-140-145 (PR for reps and weight)

    WOD Rx :2:59

    There was no catching you Darrell! FAST!!!

    Great job nooners!!!!

  21. Rachel

    mobility
    wu x 2 add figure 4 & KBS 40#, 45#
    strength – Dead lifts x 3
    95, 115, 125×1, 125F

    WOD: for time
    21-15- 9
    Plate ground to over head (25#)
    scale – 126, 90, 54 singles

    Time = 4:25
    cash out – foam roller

  22. Gilles

    mobility
    wu x 2
    strength – Push jerk x 5
    95, 105, 115, 125, 135

    WOD: for time
    21-15- 9
    Plate ground to over head (45#)
    scale – 126, 90, 54 singles

    Time = 4:29

  24. Kimmy

    Mobility
    WU x2
    Strength Shoulder Press x5
    85-95-100-105-100
    Chang for Change
    Jamuary 28th WOD
    8 rounds
    30sec handstand hold
    20 DU’s
    Time: 13:02 Rx

    Well I was going for one round of handstands unbroken and all but 1or 2 were. Woot. I am sore already 🙂

  25. Amanda

    No strength

    Change for Change, did yesterday’s wod:
    30 OHS (Supposed to be 50% of 1RM but I don’t know what it is so I used 50#…was hard enough, couldn’t do the first round unbroken)
    7 Muscle-ups (scale: 21 pullups/21 dips)
    20 OHS
    5 Muscle-ups (scale 15 pullups/15 dips)

    T =14:08 – Just barely under the time cap!

    Thanks for the push Jason & Crystal. My shoulders are toast!

    2. Crystal

      You are awesome! Nice to give the push to you for all of those times you have pushed me to levels I didn’t think I could reach….AKA Handstand yesterday thanks to you and Kevin I did one and got over the fear! 🙂

  26. Mario

    Mob + WUx2

    Muscle-Up: 2 unbroken

    Shoulder Press 3-3-3-3-3-1
    102-112-122-132-142(3RM PR)-165(1RM PR) … now if I can drop down to 165#, I’ll have a BW Press 😀

    WOD Rx = 2:35 (PR by 1:51)

    That felt good, thank for the race Joanna! Good job 5h45 peeps!

  27. Jeremy L

    Mobility
    WU x2
    No strength practiced DU

    WOD
    21-15-9
    Plate ground to over head 45#
    2 x DU ( scaled 126, 90, 54 singles)

    Time 3:58 ( last time was 4:40)

  28. Melanie B.

    Wux2
    Strength: Back Squat- just did 30 pounds cause my back has been hurting.
    Practiced DU

    WOD. 21-15-9
    Plate ground over head 25lbs.
    6X singles

    In 5:21 or 5:19 lol , I don’t remember

    Great job everyone! 🙂

  29. Steph

    Mobility

    WU X2

    Strength: Push Jerk

    50×5
    55×5
    60×5
    65×5
    70×5

    WOD: RX’d

    2:47 (Oct 12 3:21) PR 34Sec

  30. Robyn

    Mobility
    WU x 2

    Change for Change WOD: Double Down (2 next strengths in rotation)

    OHS @ 5 x 15-20-20-25-25
    >>>First time doing more than 15#, thanks to form correction by Kevin! Thanks, Kevin! No shoulder pain! Weeeeeeeee!

    Shoulder Press @ 5 x 30-35-40-45-40
    >>>Was trying to get to 50, but even 45 felt like a stretch, so went back down. Dang shoulder press!

    I wasn’t feeling the greatest, today, but still wanted to get some work done and keep my 3x/week schedule. A double strength WOD fit the bill.

  31. Lance

    Mobility
    Double Unders
    Wux1

    EMOTM Deadlifts

    5 mins 3 reps #195
    5 mins 1 rep every 30 secs #260
    5 mins 3 reps #195

    WOD 21-15-9

    Plate Ground to Overhead #45
    Double Unders x2

    time: 2:30 RX

    Mario told me to get 2:30 so i did lol

  32. Christine

    Nice pic!!! Very proud of my hubby for going into the Rx division at the rip old age of 44…;)

  33. Jason Gagnon

    Mobility
    Wu x 2
    Strength
    Push press
    95,125,135,145,155 x 5 (pr 5#)

    Wod rx’d

    4:12 pr on DU now at 41

    Pr of 4:00 + this time was DU and not singles

    I know i can do better on this next time.

  34. Sarah

    Mobility
    WU x 2

    Practice DU’s

    21-15-9 reps
    Plate Ground to Overhead 25#
    126-90-54 singles

    Time: 4:18

    DU’s were coming together before wod, but couldn’t get one in wod so switched to singles!

  35. Marcel

    WU x 2

    Dead lift x 3

    185 225 245 265 275

    WOD

    AMRAP in 5 min 3 consecutive pull ups = 17 rounds

    Rest 2 min

    AMRAP in 5 min 3 consecutive push ups = 20 rounds

    Thanks for sharing the bar tonight Shane.

  37. Andrea

    WUX2

    Front Squats x5

    35-40-45-50-55

    WOD

    21-15-9 reps Plate Ground to Overhead 25#

    126-90-54 singles

    Time 4:38

    Second Crossfit workout…and loving it!!

  41. Robyn

    So…regarding the “Open”…is there a set of “you should be able to do X, Y, and Z, if you’re thinking of registering” criteria?

    1. Mario

      Not really, anyone at any level can get through. Usually the programming puts advanced movement at the end of a long “chipper” i.e get through a ton of burpee bar jumps and 30-some overhead squats before reaching muscle ups. (exemple from 2011) Or workouts starts out with light reps than move onto a lil bit heavier, than a lil bit more, etc.

      And movements can be scaled if needed. Some of the workouts will pop up throughout the months after the open, so it’s nice to be able to compare.

      The people programming the WODs want the Open to be inclusive, to allow anyone to participate.

    2. jeff

      To clear it up Robyn.. everyone should sign up as its an amazing atmosphere at the gym, so much camaraderie, its electric, not to be missed for any reason. You don’t need any special skill set except to show up, would love to see 100% participation at our gym!! so get signed up! 🙂

      2. Robyn

        Ok, signed up. This goes under the “do one thing a day that scares you” column. 😛

        Are we allowed to join the CFM team or just stick with the individual thing?

  42. Lora

    Mobility
    WU x 1
    Strength: Back squat (x3)
    95(10)-135-165-185-205-135(x5 to work on form)
    *working on keeping knees OUT on way up

    Change for Change (from Jan 3)
    WOD as Rx
    5 rounds
    10 T2B
    10 Power snatch @55#
    10 wall balls @14#
    Time = 12:41

    Loved the Power snatches and Wall Balls…..the T2B? Not so much! Gotta work on getting my kip back.

  43. jeff

    mob
    2x WU

    OHS x5 (after yesterdays wod these were a bit of a chore! lol)
    95-115-125-135-145

    Change for change did Jan 6/13
    10 min HSPU 43
    5 min squats 115
    2 mins pullups 35
    1 min pushups 19
    212 total

    Loved this wod, especially the HSPU as they are starting to click again. Thanks for keeping me company Lance!

    at the end of class strung together 5 MU as well! woot

    and to top of my day, signed up for the OPEN baby!!

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