First week of the Member Challenge

November Newsletter! Featuring Blake Reynolds and a guest article by Maria McDonald.

Challenge Rules: Must be counted and judged by a trainer. Must be completed between 6am Monday and 11am Saturday.

Challenge: 25 Burpees for time

Skill of the Week: L-sit (paralettes or rings)


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare to July 14/11

What is Joey thinking?

179 thoughts on “First week of the Member Challenge”

      1. I thought that was funny cause I always confuse the two of them! Glad I’m not the only one! πŸ˜€

  1. WOW what a class at 6am!! Was it 18 people???

    Awesome group stretch


    “Angie” Rx
    100 Pull-ups (on the bar)
    100 Push-ups
    100 Sit-ups (with abmat)
    100 Squats

    Time: 21:47 (PR is 19:57)

    Nearly puked. Still feeling light headed as I’m typing this.

  2. Morning stretching and then the warm up…. wicked monday morning.
    Angie Scale 1
    amrap 20 mins
    10 Pullups, 10 push, 10 sit, 10 squats.
    6 Rounds + 4 pushups
    awesome time , great job everyone.

  3. What s great way to start a mo day morning! Getting your butt kicked along with 17 others! Great work 6;00 crew!

    Jo and Kevin awesome stretches! They made us all lumber and ready for this beast of a workout!

    Loved doing Angie next to potty mouth Gillyon! Kept me going! If you have never experience her intensity, it’s a must! Also I want to give a shout out to Maria, the quiet ninja who is so intense and strong it’s inspiring! Loved having you ladies by my side this morning! GREAT WORK EVERYONE!

    Angie rx’ed (on rings): 25:10 – I’m still shaking!

    1. Potty mouth and ninja. Those are two words I never would have expected anyone use to describe Gill & Maria. lol.

      1. Gill is one intense lady! Her power words were motivating me! I could concentrate on staying alive while she cursed up a storm for the both on us! Ps not to mention while they were making the kipping ring pull-ups look so easy! Just have a peek at the video Kevin put on Facebook! They make it look effortless !

    2. Haha this made me laugh so much! It was great working out beside you this morning too. Your strength and determination blows my mind. I can’t believe you finished that WOD….well actually, I can. GREAT WORK!

      1. Maria you pushed so hard till the end! So proud and priviledged to have trained by your side this morning!

  4. Group stretch
    Angie scale 1
    AMRAP 20
    10 pull up
    10 push up
    10 sit up
    10 squats
    8rnds 10 sit ups (Don’t think I’m ready for Angie yet)

  5. WOW What an awesome morning! Pretty sure there are not many gyms in greater Moncton with 18 people ready to tackle a workout like this at 6 am!

    Group stretching – Shoulder stretch & Foam roll on legs

    WOD Angie – scale 1
    AMRAP 20 mins
    10 Pullups
    10 Pushups
    10 Situps
    10 squats

    7 rounds + 10 pushups.

    1. I did regular Angie on November 3rd 2010 and got to 30 squats… didn’t post my comments so I didn’t know this morning πŸ™ BOO for not posting. I wish I would of done regular Angie this am now…

  6. What a great way to start the week. Great energy in the gym this morning. πŸ™‚

    Stretching and group warmup.
    Angie on the rings
    DNF (25 min. time cap)
    100 ring pull-ups, 100 push-ups, 44 sit-ups

    Lots of fbombs and my last 20 push-ups felt snaky. Thank you for the push this morning Maria and Marie. It was awesome tackling this WOD with you. Also, thank you Kevin for cheering me on that last minute. I needed the push. Great coaching Jo and Kevin!

    1. Thanks for the push on the pull ups, it really helped! What a morning amazing. Yes- Shane you are an animal πŸ™‚

    2. Well done Gillyon! I am so impressed with you doing all those ring pullups! Were you wearing your fairy wings? πŸ˜‰

    3. So funny hear sweet little Gillyon drop Fbombs during a WOD. I wasn’t next to you, but I assure you, I could hear you on my side of the gym. Sorta warmed my heart πŸ™‚

  7. Group Stretching – Shoulder stretch & Foam roll quads

    WOD: “Angie” – Scale 1
    – 10 Pullups
    – 10 Pushups
    – 10 Situps
    – 10 Squats

    Score: 9 rounds + 6 Pushups

  8. It was pretty wild to come in for the 7 AM and see an ARMY of peeps rocking out Angie!

    Group mobility / warm-up

    WOD: “Angie” – Scale 1
    AMRAP in 20 min of:
    — 10 Pullups
    — 10 Pushups
    — 10 Situps
    — 10 Squats

    Score: 11 rounds + 7 pullups

    I surprised myself a bit today. I wasn’t sure if I was ready for the real “Angie” but now that we’ve gotten to know each other we’ll hook up next time for sure.

    1. WOW, nice score!! I’m in the same boat as you, not sure if I’m ready for her yet so I’ll scale today to see for next time. I hope for a nice score and then maybe I’ll try it rx’d on change for change day if I’m successful. πŸ™‚
      Really great article in the newsletter – you articulate things really well and have had a lot of success with CF so when I saw it was yours this morning I was looking forward to reading it!

    2. Wait a sec…I know my math isn’t the best at times, but doesn’t 10 rounds of what you did = Angie?? And you did 11+? That’s freaking fantastic!

      Awesome article in the newsletter, too. It was a great read.

  9. Group wu
    100 pull-ups
    100 push-ups. (Did 50. Hurt shoulder)
    100 sit-ups
    100 squats
    In 23:42.
    Rob Brydges

  10. Stretching and group warmup.
    Angie on the rings
    DNF (25 min. time cap)
    100 ring pull-ups, 100 push-ups, 45 sit-ups

    WOW pullups on the rings are tough! Thank you Gill and Marie-Noelle, you two really helped me step out of my comfort zone on this one. Even thought I didn’t finish it.glad I tried.

    1. Great article Maria! I was just thinking maybe I should go buy myself a scale, you’ve brought me back to my senses. πŸ™‚

  11. Challenge (25 Burpees 1:04) Kevin called me out on clapping my hands in front of my face instead of above my head on one of them. Of course that one didn’t count!

    Group stretch

    Angie scale 1
    AMRAP 20
    10 pull ups
    10 push ups
    10 sit ups
    10 squats
    8 Rnds 7 Push ups (Thanks Kevin for adding thicker bands throuout)

      1. A good sign though that you pushed to your absolute 100%! Getting some extra work with additional bands is always better than stopping because of too few bands!

        Nice job on the Burpees AND the WOD!

  12. mobility
    group stretch

    Time = 23:34 (PR of 5 second with no band on my pull ups)
    PS note to self don’t forget to tape my hands next time you see Angie

  13. mobility
    group stretch

    scale 1
    – 10 Pull ups (2 blue bands)
    – 10 Push ups (plank on the way down, knees on the way up)
    – 10 sit ups
    – 10 squats

    Total rounds = 9 rounds & 5 sit ups

  14. Angie Scale 1
    amrap 20 mins
    10 Pullups (green band), 10 push, 10 sit ups (abmat), 10 squats.
    8 Rounds + 6 pullups

    I am usually such a potty mouth, but felt I couldn’t curse/ complain when having people do the “real” Angie next to me. Kudos to all of you… you are tough !

    1. That’s a great score Michelle! Scaled or not, Angie deserves to be cursed at, so don’t feel like you have to hold back! LOL

  15. Group WU and mobility

    WOD Angie scaled – AMRAP in 20 of:
    10 pullup (blue band.. Smaller than my usual purple)
    10 pushup (all from toes.. Even if a couple were really ugly haha)
    10 sit up
    10 squat
    = 7 rounds exactly. Most of the pullups were done in sets of 2 and a few at the end were singles.

    Amazing work 6am crew! Very inspirational seeing the ladies using the rings.

  16. Awesome Monday class, can barely type this!! Loved it. Though it is making my day of doing mechanic work a little tough, flexibility is down to about zero right now.. Lol.
    Group stretching and mobility which felt awesome for my weak shoulder.
    Angie rx’d on rings
    Felt awesome mentally to finish this, I think my body thinks otherwise though… Great push everybody. As usual awesome coaching Kevin and Jo!!

  17. Crossfit xclusive
    Row 500 m
    100 push press 65#
    50 DU
    Time 9:09 Rx
    I got my first strict muscle up today

    1. was nice to trained with you man!!! congrat on your strict mu… i was witness!!! let me know next your in town, wod togheter again!!!

  18. Group WU and mobility

    WOD Angie scaled – AMRAP in 20 of:
    10 pullups (green band)
    10 pushups
    10 sit ups
    10 squats
    = 6 rounds + 7 Pushups

    Thank you, Rob.

  19. WOD: “Angie” Rx = 24:44 … damn!

    Surprisingly slower than I thought for the push-ups & sit-ups. Thanks you everyone for yelling at us near the end, doing 100 squats ASAP is not much of a good time. Never done this one before.

    1. Having you directly in front of me on the push ups motivated the hell out of me, great job tonight!

    2. That was CRAZY to watch! I don’t think I’ve ever seen you do squats that fast before…EVER! You were on a mission, for sure! So glad I got to see it (and happy I was there to scream at you near the end!) πŸ™‚

  20. MOB

    Scale 1
    AMRAP 20 mins
    10 Pullups(blue band)
    10 push ups
    10 sit ups
    10 squats

    9 Rounds + 3 pull ups

    Great WOD!! Good job guys :)!

  21. Group Mobility & Warmup

    WOD – “Angie” Rx — Time: 24:42

    That’s a PR for me πŸ™‚ First time finishing under the 25 min. cap. (25:24 last time). Thanks Kevin for telling me to get 40 squats in without stopping, it gave me a goal. A big thanks to everyone for all the encouragement at the end; there was no way I wasn’t going to finish this one under the cap with all your energy carrying me!!!

    1. Great job Marcel! That was impressive to watch! Loved the look of sheer determination on your face while you pushed through those squats! Awesome!

  22. WOD: β€˜Angie’ (scaled):

    AMRAP in 20 mins:
    10 Pull-ups
    10 Push-ups
    10 Sit-ups
    10 Squats

    8 rounds = 9 pushups
    PR of 1 round + 2 pushups with no band over last year

    .Great job everyone! Eric, Marcel, Mario, Trent, great job doing this WOD Rx. It was awesome seeing Mario and Marcel giving it their all to finish before the 25 min time cap!

    1. WELL DONE! Excellent time! Every movement was solid! Loved having you nearby during the WOD…you kept me moving πŸ™‚

  23. Group mobility and warm-up

    WOD “Angie”
    Scale 1
    AMRAP in 20 min of:
    10 pull ups
    10 push ups
    10 sit ups
    10 squats
    Total = 8 rounds + 2 pull ups

    Kind of disappointed with my performance tonight. Was hoping to get to 10 rounds, but my hand ripped in round 6 and it was all downhill from there (thanks to Jeff for the mid-wod tape job). I have to figure out what I’m doing to destroy my hands whenever I do a large amount of pull ups. Regular callous removal isn’t enough πŸ™

    The energy at the 5:30pm class was indescribable!! WOW WOW WOW! Everyone gave it their all….and then some!

    1. I feel for you… I haven’t tried this but I see some using the gymnasts hand cover thingy… hope you heal fast from this one

      1. Guess what was waiting for me in my mailbox when I got home? I ordered some Crossfit leather gymnastic hand cover thingies and they arrived today. How ironic πŸ˜‰ Going to have to break them in, but they look promising…

    2. I echo all of your thoughts on the wod, Lora! I was very disappointed with my hands tonight. I had lots of pullup life left in me but I’m too wimpy to turn off the skin rip pain. πŸ™

    3. Nice work on the WOD and your mother warned me you were stubborn! Lol So not surprised to see you carry on rip and all!!

  24. WOD: β€˜Angie’ (scaled):

    AMRAP in 20 mins:
    10 Pull-ups (ring rows)
    10 Push-ups
    10 Sit-ups with abmat
    10 Squats

    10 rounds + 10 push ups

    Great job everyone! πŸ™‚

  25. Chantal Guerette

    Group Warmup

    WOD “Angie” (Scaled)
    AMRAP in 20 minutes
    – 10 pullups (purple band)
    – 10 pushups (knees)
    – 10 situps (with ab mat)
    – 10 squats

    Score : 11 rounds and 7 situps

    I loved this one !!! I hurt my elbow last week doing pullups so I had to use the purple band but next time I want to try without band πŸ™‚ Great job everybody !!

  26. started the night off with asking Kevin for a new journal, I want to start from the ground up and build up slowly without looking back and trying to gain too fast..

    group WU/foam roll.. nice job on this Coach Amanda, and you didn’t have to even yell at us! πŸ™‚

    first wod back after about a month on the bench, had a plan to get through the pullups, pushups, situps and then if there was time do a couple of controlled slow squats to finish things off till the cap at 25:00.. got through the first three with plenty of time to plug away at the squats and thank you Amanda for reminding me to stay at that slow steady pace..

    Wod Rx
    75 squats at the time cap.. really happy with this as kept the squats extremely slow and controlled..

    1. Super proud of you for an awesome performance AND for listening to the voice in your head (and Amanda) and taking the squats SLOW! Welcome back! πŸ™‚

    2. I have a confession to make, I was hoping you weren’t going to make it to the squats because I didn’t want you to hurt your knees. So I was relieved when you were doing them nice and slow. They looked great. Awesome job on the wod.

      1. It’s no confession, it was written all over your face.. Thank you for caring, and ill listen to you so dont be afraid to tell me (in fact for the next 6 weeks i want you to tell me) to slow down, never mind the clock, modify.. The funny part tonight was when you were asking what number I was on, when I replied you seemed disappointed!! Lol. It was a great first night back!!

    3. Good job Jeff, a rare moment when you should think with your head and not your heart… Slow and steady buddy πŸ˜‰ good job on the WOD !

    4. Good Job Jeff!
      I was also getting nervous when you were doing the squats, scared you would hurt yourself but you did awesome! πŸ™‚

  27. Group mobility and warm-up

    WOD “Angie” as Rx’d
    For time:
    100 Pull-ups (Bar)
    100 Push-ups
    100 Sit-ups (Ab mat)
    100 Squats

    Felt superb for this WOD. lots of energy. Pullups where quick. PR of 25 unbroken.
    Pushups where the struggle, but was to keep moving through them.
    Sit-ups and Squats unbroken. Key was to keep breathing.

    Time–> 21:06

    Overall a great day! πŸ™‚

    Excellent work evening folks!

    1. I LOVE IT when we get more than 100 comments!! Thanks for the newsletter props and congrats to everyone who went a few rounds with Angie. What a great CrossFit Day!

  28. Group Mobility

    Pull Ups = Med. sized band for 1st 35, then added the small band for the last 65.

    Finished the 25 min. time cap at 76 squats. Then finished my last 24, as I had to finish it at that point, time cap or no time cap.

    Tough WOD for a Monday morning, but the added energy of 18 people for 6:00 a.m, gave me what I needed.

  29. Group mobility πŸ™‚
    (Rock and roll foam roller, shoulder stretch with bands, Sampson complex (?), 1 minute-ish squat, burpees)

    WOD – Angie
    Scale 1 – AMRAP 20 minutes
    10 pullups (ring rows)
    10 pushups (knees)
    10 situps
    10 good mornings @ 10# (Starting to add some ‘knees’ back into my workouts… but not ready to do 100 squats yet)

    10 rounds + 3 ring rows

    Great job 5:30 class!! Hats off to Eric, Marcel, Mario and Trent for the Rx!

    1. Great job Maddy! I’m so happy you don’t let injuries keep you away from Crossfit. Movements can safely be scaled/modifed and you still get an ass-kicking workout. πŸ™‚

  30. Group MOB and WU
    Angie scaled AMRAP in 20 mins
    10 pull ups (thinner of the two yellow bands)
    10 push ups (from toes purple band)
    10 sits ups
    10 squats
    Score: 9 rounds even

    I had fun with the 645pm gang.Tonight was perfect….except I wanted Corinna there.
    PS.Thanks Amanda for the great coaching.

  31. Group WU and Mobility

    WOD Angie- scaled to AMRAP 20
    10 pullups
    10 pushups
    10 sit ups with ab mat
    10 squats

    9rds + 6 pullups

    Thanks Amanda! Great class:)

  32. WOD: Angie
    Scale 1:
    AMRAP 20
    10 pull up
    10 push up
    10 sit up
    10 squats

    = 7 rounds + 6 pullups

    Hands ripped, makes for slow pullups.

    And I guess I’m not ready for RX yet.

  33. Group warm up and mobility

    WOD β€œAngie”
    Scale 1
    AMRAP in 20 min of:
    10 pull ups ( first two rds used med band, i started to no rep so I switched to xl yellow band )
    10 push ups
    10 sit ups ( ab mat)
    10 squats
    Total = 8 rounds + 1 pull up ( last pull up)

  34. Group warm up and mobility

    WOD β€œAngie”
    Scale 1
    AMRAP in 20 min of:
    10 pull ups (med purple band)
    10 push ups
    10 sit ups ( ab mat)
    10 squats
    Total = 8 rounds + 6 pull up ( last pull up)

    Wanted to get 8 + so I’m happy with this. “Fun” mob with Jo and Kevin

  35. Angie – scale 1
    AMRAP 20

    8 complete rounds

    Was a little disappointed, paced myself slow in the beginning, wish I had gone harder. I will remember that for next time.

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro