Complete for time:
45 Thrusters (95/65#)
45 Pull-ups
This is what makes CrossFit Moncton 'THE' gym to train at...a supportive community!
62 thoughts on “Fran? Is that you?”
Pierre
1st, if there is somebody that cancels their 5:30 class, I will take it.
2nd. Hey Darkness Crew, were you scared to drive to the gym while it was dark?? I would like to know if it took you longer to get there???
Guy
Pierre you know that it starts being dark by 5:30.
Ed
yeah come on, It’s no darker at 6 am then 530 pm.. duh
Kevin
5:30 is all yours
krista
ok – i’ll be the outsider to jump in on this one…(especially as sean already covered the CF booty discussion, done in true sean style!)
Pierre, but i agree with the morning crew – as someone that gets out to the pool at 630am, and was finishing a run at 6 tonight, it is definitely darker in the morning. sorry dude.
todays workouts:
6:45 am – 2 times 8×50 meter swim (:10 rest between 50s, 2 min rest between sets)
5pm (crossfit endurance run WOD) 5 miles (8km) at 90% 5km pace effort – 42:30
longest run i’ve done in about a year and right on target – i see a sub 50 min 10k in my future 🙂
You are right Sean. It is that for sure. Thanks for my nice box you made me at Christmas.
Sean
Kevin said you needed a smaller box …what kind of son says that about his mother …LOL
:o)
Kevin L
Well today’s workout was a bust for me; during my strength my left calf decided that it wanted to sieze up/or something similar to that, and not work for me. Needless to say I’m not impressed with my left leg and would really like a new one. So instead of a double post (cause I forgot to post yesterday) I’m just going to post (my) yesterday’s results.
did the one from Jan 8th:
WUx3
Strength 5×3 Push Press: 95(2), 105, 115, 125 (worked on form)
WOD: AMRAP in 7 min
21 Du’s
14 Push ups
7 squats
4 rounds + 21 du’s + 9 Push ups
As a welcome back to working out I did an extra 200 lunges which i think may be the cause for the calf siezing up though I’m not sure. Wood if you could give me some feedback on that I’d appreciate it. Also, if anyone has a spare left leg lying around I’d be willing to take it off your hands! haha! cheers everyone!
Kevin
Water intake?
What was your strength when it acted up?
Double unders are calf burners, not lunges. Unless you were putting the weight on your toes.
Kevin L
Water intake was normal, had about a litre when I woke up and before I went to the gym and maybe 250ml after the warm up. Strength was backsquat and did 135 (3 reps) 155, (3 reps), then on 175 the first rep I felt it sieze but not really sieze. It isn’t a cramp so I’m not exactly sure what it is. I did some skipping after the warm up but that was only 25 du’s just for practice that I do every time to get better. And weight was on my heels, I’ve finally got that drilled into my brain now. It’s not in pain but stiff and I can feel it when i walk.
Kevin L
Oh and during the first two rounds of strength it felt fine so there wasn’t anything out of the ordinary except that it was only my third day to the gym after the winter break.
Kevin
Not sure dude! Just take it easy. Keep it mobile and stretch.
OK…this WOD P’d me off! I had higher expectations. It took me about 10 minutes just to finish the Thrusters. They suck and I gotta build up some legs and endurance to get better at those. The 12 minute time expired and I had 8 pullups left to do. Finished the 8 pullups.
Time… about 12:30
Ed
Do more thrusters! Doctors orders. They are a shitty movement man keep your head up!
WOD “Modified for the Daigle’s”(even if I am not one)
– 45 Back Squats #120
– 45 Box Jumps
Time: 7:51 min
First time doing a wod with back squats. Now after this week…I am surprise my legs still functioning!!
Good job everyone on that workout…the thrusters looks pretty hard!!
Marcel
We’ll adopt you MC.
Sonia
Strength – OHS
5×3 with 95lb
Fran’s evil sister
45 thursters (65lb)
45 pullups
Time: 6:02
Then wanted to try yersterday’s workout, looked like a different one that I wanted to try, plus I’m not able to make it in tomorrow.
AMRAP for 12 min
10 floor wipers
15 DU
20 Squatss
7 rounds plus all FW and 11 DU
Thanks to the 5:30 crew for the push and thanks Kevin for doing this one with me!
Ed
Those are some sick stats Sonia, Keep it up 🙂
Kevin
Thanks for pushing me! You were fast on the floor wipers!
Heidi
Sonia, you are my new idol. Back to back work outs…and kicking butt on both of them. Very impressive.
Sonia
Oh and welcome JB, good job on your first workout.
Jane you did awesome, great push til the end!
Johan
WU
Front Squat 135 155 175 185 200PR
WOD w 85# 10:02
Ed
Nice PR 🙂
Kevin
I did yesterday’s WOD with Sonia. Damn it was shitty!
AMRAP for 12 min
10 floor wipers (95#)
15 DU
20 Squats
8 rounds flat
Heidi
Warm Up X 3
Dead Lifts – 5 reps @ 100-115-135-145-155
WOD: Modified for the Daigle’s (and I am one, but only by marriage!)
45 Back Squats – 85 lbs
45 box jumps
Time: 7:37
I cheated a bit at this one. For 70% of my max. I should have had 95lbs on the back squats, but only noticed as I was lay wiped out on the floor at the end of the workout, staring up at the weight rack….6 a.m. interferes with my ability to do math I guess! Even so….this was friggin’ hard.
Catherine
Warm-up X 3
Cleans worked on technique–35X35X35X35X35 (think I did more than that!)
WU x3 (Yellow band for pullups…. I’m getting there)
Strength = Front Squat x3
45 (for technique) 65-75-95-105
WOD = Fran’s Evil Sister.
45 Thrusters (85#) Which is a lot more then I used the last time I did Reg. Fran
45 Pullups (Green)
Time = 11:55 (I called 11:59 at the start)
This was the hardest WOD I’ve done yet. I can’t believe Pierre’s time RX’ed. I’m happy I even got through it though. I unloaded, sorted and stocked 3 skids of wine kits earlier in the day and was not feeling at my best for this one by far.
JEFF! Great work man! You did this one RX and you made it! Even if you were slightly over 12 minutes, I’m still looken way up to you buddy.
Kevin L
Well i finally got to complete this workout and I really need to start working on my strength again haha!
WUx3
Strength 5×3 Backsquat 135, 145, 155, 165, 175 (kept it light to reduce injury)
WOD: Fran’s Evil Sister
Complete for time:
45 Thrusters (95/65#)
45 Pull-ups
Time: 9:20
Pull ups were definitly the easiest. I’m just glad I kept it under the 10 min mark like I wanted. now I just need to keep practicing my thrusters etc. and it’ll get much much better. Cheers guys!
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…
1st, if there is somebody that cancels their 5:30 class, I will take it.
2nd. Hey Darkness Crew, were you scared to drive to the gym while it was dark?? I would like to know if it took you longer to get there???
Pierre you know that it starts being dark by 5:30.
yeah come on, It’s no darker at 6 am then 530 pm.. duh
5:30 is all yours
ok – i’ll be the outsider to jump in on this one…(especially as sean already covered the CF booty discussion, done in true sean style!)
Pierre, but i agree with the morning crew – as someone that gets out to the pool at 630am, and was finishing a run at 6 tonight, it is definitely darker in the morning. sorry dude.
todays workouts:
6:45 am – 2 times 8×50 meter swim (:10 rest between 50s, 2 min rest between sets)
5pm (crossfit endurance run WOD) 5 miles (8km) at 90% 5km pace effort – 42:30
longest run i’ve done in about a year and right on target – i see a sub 50 min 10k in my future 🙂
Pierre you can have my 5:30 spot. I hurt my neck pretty bad in the last couple WODs 🙁
warm up
Strength push press 5-5-5-5-5
135-145-155-165-175
WOD
Complete for time:
45 Thrusters (95/65#)
45 Pull-ups
7:14.. this should put my fran time right around plus or minus a few seconds around 5 mins I’m interested to see. Very happy with the results! 🙂
that was 95 pound thrusters
holy shit man! Yeah looks like you could get a really good Fran time.
thanks!
Wow talk about an impressive time, I’m hoping I can stay in the 10 min mark lol. Overhead weights are my biggest goat by far haha!
warm up x3
Back squat 3-3-3-3-3
225-235-245-255-275
WOD: 8:43
Great job everyone good hard push.
that 275 in reps of 3 still blows me away lol
yeah starts to get a little difficult around that point 😛
CFWU X 3
Strength 3-3-3-3-3
Push Jerk
55-65-70-70-70
WOD: “Fran’s Evil Sister”
45 Thrusters (35 lb.)
45 Pullups
Time 9:59
just wanted to say, every one in that picture looks pretty fit! Keep working hard guys results are showing 🙂
I thought it was all the hot crossfit girls that made it “the ” gym to train at
:o)
… the reasons are endless! Let’s start a list…
My list stops at hot chicks. That’s it. It’s the only reason I go 🙂
We have Hot Girls and Supportive Members. This gym also gets Results!
HEY! That’s my wife your talking about!
No cher, they were talking about the “hot girls”.
Jane, all crossfit girls are hot.
It is even better when they have a Crossfit butt!
And BTW, how is yours coming Jane?
Since when you’re interest in Jane bum?
BUSTED!!
You are right Sean. It is that for sure. Thanks for my nice box you made me at Christmas.
Kevin said you needed a smaller box …what kind of son says that about his mother …LOL
:o)
Well today’s workout was a bust for me; during my strength my left calf decided that it wanted to sieze up/or something similar to that, and not work for me. Needless to say I’m not impressed with my left leg and would really like a new one. So instead of a double post (cause I forgot to post yesterday) I’m just going to post (my) yesterday’s results.
did the one from Jan 8th:
WUx3
Strength 5×3 Push Press: 95(2), 105, 115, 125 (worked on form)
WOD: AMRAP in 7 min
21 Du’s
14 Push ups
7 squats
4 rounds + 21 du’s + 9 Push ups
As a welcome back to working out I did an extra 200 lunges which i think may be the cause for the calf siezing up though I’m not sure. Wood if you could give me some feedback on that I’d appreciate it. Also, if anyone has a spare left leg lying around I’d be willing to take it off your hands! haha! cheers everyone!
Water intake?
What was your strength when it acted up?
Double unders are calf burners, not lunges. Unless you were putting the weight on your toes.
Water intake was normal, had about a litre when I woke up and before I went to the gym and maybe 250ml after the warm up. Strength was backsquat and did 135 (3 reps) 155, (3 reps), then on 175 the first rep I felt it sieze but not really sieze. It isn’t a cramp so I’m not exactly sure what it is. I did some skipping after the warm up but that was only 25 du’s just for practice that I do every time to get better. And weight was on my heels, I’ve finally got that drilled into my brain now. It’s not in pain but stiff and I can feel it when i walk.
Oh and during the first two rounds of strength it felt fine so there wasn’t anything out of the ordinary except that it was only my third day to the gym after the winter break.
Not sure dude! Just take it easy. Keep it mobile and stretch.
Please cancel my 6:30.
Kevin that is just gross!
What? The 90 rep workout? Pfff!
WU x 3
Push Jerks 5-5-5-5-5 / 50-60-65-70-75
WOD -> “Fran’s Evil Sister” (Thanks Heather; I like this name.)
45 Thrusters (55#)
45 Pull Ups (A couple of these were a little lame…)
12:00 🙂 Son of a…that’s gonna leave a mark!
Thank you for helping me at the end everyone. I couldn’t have done it without you. 🙂
Sonia and Kevin, I don’t know how many rounds you ended with but you were kickin’ butt when I left. Great push!
Thanks Jane! Good push!
Good Mornings 3RM –> 95-115-135-155-165 (PR for reps)
WOD w/ 95# –> 5:22
this is pierre right? lol
Pierre post above!! lol
Overhead Squat x 3
45-55-75-85-95(PR) Matches my 1RM!
WOD: “Fran’s Evil Sister”
45 Thrusters (95#)
45 Pullups
OK…this WOD P’d me off! I had higher expectations. It took me about 10 minutes just to finish the Thrusters. They suck and I gotta build up some legs and endurance to get better at those. The 12 minute time expired and I had 8 pullups left to do. Finished the 8 pullups.
Time… about 12:30
Do more thrusters! Doctors orders. They are a shitty movement man keep your head up!
A new addition to the goat list. Next time Jeff!
That’s why I’m sleeping with one!
You may get slapped for that. Remember, mouth shut!
CFWU X 3
Strength deadlift x 5
125-145-165-175-185 taking it easy with weights due to bum elbow
W.O.D. “modified for the Daigle’s”
45 Back Squats 140 lbs
45 Box jumps
Time 9:47
Hope the elbow gets back to normal soon, my legs are in pain every day!
wupx3
strength-x1
deadlift 95-105-120-140-155
wod-
45 thrusters(45#)
45 pullups (red)
9:55
Warm up with 20 unassisted ring dips
WOD “Modified for the Daigle’s”(even if I am not one)
– 45 Back Squats #120
– 45 Box Jumps
Time: 7:51 min
First time doing a wod with back squats. Now after this week…I am surprise my legs still functioning!!
Good job everyone on that workout…the thrusters looks pretty hard!!
We’ll adopt you MC.
Strength – OHS
5×3 with 95lb
Fran’s evil sister
45 thursters (65lb)
45 pullups
Time: 6:02
Then wanted to try yersterday’s workout, looked like a different one that I wanted to try, plus I’m not able to make it in tomorrow.
AMRAP for 12 min
10 floor wipers
15 DU
20 Squatss
7 rounds plus all FW and 11 DU
Thanks to the 5:30 crew for the push and thanks Kevin for doing this one with me!
Those are some sick stats Sonia, Keep it up 🙂
Thanks for pushing me! You were fast on the floor wipers!
Sonia, you are my new idol. Back to back work outs…and kicking butt on both of them. Very impressive.
Oh and welcome JB, good job on your first workout.
Jane you did awesome, great push til the end!
WU
Front Squat 135 155 175 185 200PR
WOD w 85# 10:02
Nice PR 🙂
I did yesterday’s WOD with Sonia. Damn it was shitty!
AMRAP for 12 min
10 floor wipers (95#)
15 DU
20 Squats
8 rounds flat
Warm Up X 3
Dead Lifts – 5 reps @ 100-115-135-145-155
WOD: Modified for the Daigle’s (and I am one, but only by marriage!)
45 Back Squats – 85 lbs
45 box jumps
Time: 7:37
I cheated a bit at this one. For 70% of my max. I should have had 95lbs on the back squats, but only noticed as I was lay wiped out on the floor at the end of the workout, staring up at the weight rack….6 a.m. interferes with my ability to do math I guess! Even so….this was friggin’ hard.
Warm-up X 3
Cleans worked on technique–35X35X35X35X35 (think I did more than that!)
“Fran’s Evil Sister”
45 thrusters 35lb
39 pullups (blue band)
12 mins
Good job everyone!!
WU x3 (Yellow band for pullups…. I’m getting there)
Strength = Front Squat x3
45 (for technique) 65-75-95-105
WOD = Fran’s Evil Sister.
45 Thrusters (85#) Which is a lot more then I used the last time I did Reg. Fran
45 Pullups (Green)
Time = 11:55 (I called 11:59 at the start)
This was the hardest WOD I’ve done yet. I can’t believe Pierre’s time RX’ed. I’m happy I even got through it though. I unloaded, sorted and stocked 3 skids of wine kits earlier in the day and was not feeling at my best for this one by far.
JEFF! Great work man! You did this one RX and you made it! Even if you were slightly over 12 minutes, I’m still looken way up to you buddy.
Well i finally got to complete this workout and I really need to start working on my strength again haha!
WUx3
Strength 5×3 Backsquat 135, 145, 155, 165, 175 (kept it light to reduce injury)
WOD: Fran’s Evil Sister
Complete for time:
45 Thrusters (95/65#)
45 Pull-ups
Time: 9:20
Pull ups were definitly the easiest. I’m just glad I kept it under the 10 min mark like I wanted. now I just need to keep practicing my thrusters etc. and it’ll get much much better. Cheers guys!