Fredericton Sectional WOD #3

21-15-9 reps of (15 min cap):
Deadlifts (225/155lbs)
Pull-ups (chest to bar)

Tanya doing 150 KBS in two sets!

29 thoughts on “Fredericton Sectional WOD #3”

  1. Kevin please cancel my 10:00 this morning. Back is a lil sore this morning, don’t want to chance it. Thanks.

  2. A few things…

    1. Thanks to all of you, CrossFit Moncton has seen remarkable growth. As with many things in life, this means we take the good with the bad and in this case it means I have to start giving money to the government…13% to be precise. Beginning November 1st monthly membership fees will be $110 including taxes. I apologize if this causes any disturbances in your monthly budgets and thank you all again for continuing to contribute to the success of CrossFit Moncton.

    2. Marc is going to be getting his CrossFit Level 1 cert just outside of Boston on December 18-19. If anyone is interested in joining him, shoot either one of us an email.

    3. The ABC wod is today at 11am. For more details, check here – The regular 10am workout is still on.

    4. Halloween party is coming up! October 30th! If you’re going, I need you to sign up on the whiteboard. Depending on how many people sign-up, it will either be at my house or a bigger location. Please sign-up before Oct.25th.

      1. We dress up. We drink. We laugh. And we shave Pierre’s chest hair. Same thing at every CrossFit Moncton party.

  3. Warm Up x 2: 10 squats, 10 pull ups, 10 box jumps, stretch

    WOD: 21-15-9
    Deadlift 135#
    Pull Ups – Red Band
    Time: 9:34
    PR over March 22/10 time by 3:45

    Have a great weekend everyone!

  4. Warm Up x 2: 10 squats, 10 pull ups, 10 box jumps, stretch

    WU Deadlifts with 135#

    WOD: 21-15-9

    Deadlift used 225# used 215 lbs
    Chest to ring pull ups

    Time: 12:34 PR 🙂

    March 22/10 time was 13:52 and I used yellow and green bands in the 2nd and 3rd rounds. Awesome job everyone and thanks to all for the encouragement.

  5. 21-15-9
    deadlift (155lb)
    ring rows (instead of pullups because of sh)

    time: 4:16

    then stuck around to cheer on for the ABC wod and worked on cleans a bit… got up to 150(match PR), tried 155 and failed

    Good job on the wod everyone and way to push on the ABC wod Kevin, Jo and Pierre, great PRs

  6. ABC wod

    Snatch – 75kg (165#) PR!
    Clean and Jerk – 100kg (220#)

    AMRAP in 10min
    6 squat cleans (120#)
    12 pullups
    24 Doubles

    5 rounds + 5 Doubles
    233 reps in total!

    Score – 408!

    Great job to everyone who did the sectional wod. Pierre and Joanna – great PR’s this morning!

  7. WOD:
    21-15-9 reps of…
    Deadlift (225#)
    Chest to Rings Pull-ups

    12:43 (PR by 49 sec). Also, last time was chest to bar pull-ups.

    Struggled a bit with the deadlifts today. Thanks for the countdowns and encouragement Sonia. Great race Marcel and Jamie! Enjoy your weekend everyone!

    I hope you all have a giant chocolate chip cookie! 😀

  8. Warm Up x 2: 10 squats, 10 pull ups, 10 box jumps, stretch

    WOD: 21-15-9

    Deadlift used 185 lbs
    Chest to ring pull ups

    Dear Diary,

    My belief in the benefits of Crossfit Moncton.

    I was told by “the man” that today my chest to bar were going to be on rings. Now I only used the rings for the first time Thurday and had intentions of using the bar thinking it was more in my “ability”. I even went as far as having a spot saved on the bar, believing I would need to leave the rings behind. For any new Crossfitters…in early August I was using a band so trust in the program.

    My technique was not great, more Tarzan-y than anything else, but I completed them all, and within the time allowed. I received tips and feedback after and have no doubt I can shave 1 min off if I could do it again. My last 2 pull ups took about a minute alone.

    So here is my point, trust in what Kevin says. He sees your progress in the real world, not in your head.

    Special Holla to Joanna for her reverse grip tip on my last set, huge help, I suggest you all try it. And to everyone for yelling me on. Today was one of those days were it was needed.

    Great work on the ABC Wod. It was great to see the PR’s on the board and utter pain on your faces.

    1. For those that don’t know Rob’s story, he was a member a while back, but fell off the wagon for a couple months. He’s been consistent with workouts every week and is part of the Paleo Challenge. He’s demonstrating an urge to improve and to listen and adapt to advice. Today was a prime example of it paying off!

      Now go get your Level 1 cert Rob!

    2. Rob, I love your posts, sense of junior and determination 🙂 good job and thanks for sharing!

    3. Special Holla to me lol you’re welcome 🙂 You did awesome! And thanks for sticking around to cheer us on through the ABC wod…greatly appreciated!

  9. Great post Rob! You did amazing today.
    Congrats Joanna, Kevin and Pierre in the challenge.
    Welcome to Joanna’s Mom for joining us in today’s workout. Come again soon.
    WU 2 rounds of
    10 squats, 10 pullups, 10 box jumps, stretch.
    WOD 21-15-9
    Chest to ring pullups
    Time 7:09
    Last time for this was 12:28. However, I too must listen to the head coach and he would only let me use 65 lbs. today. In March I was using 115 lb. So not really a PR but next time for sure.
    Thanks Sonia for the work on my hands. They feel great.

  10. Snatch – 85# (38.6kg)
    Clean & Jerk – 110# (50kg)

    6 squat cleans 85#
    12 pullups
    24 double unders
    3 + 10 pullups (total reps 142)

    Score – 230.6

    Felt like a little squirt trying to play with the big boys..great job Kevin and Pierre! Thanks to those who stuck around to cheer us on!

  11. Well, I did the WOD you guys did this morning in my garage.

    Started with 1k row –> 3:51

    Slowly build-up the deadlifts to 185 because it was the first time in 4 weeks that I hadn’t done any strenght.

    Deadlift 5RM –> 65-85-95-115-125-135-155-175

    WOD with 185# –> 9:31

    My wrist an my back felt pretty good, so I am happy about that.

  12. WU (nothing specific)

    ABC WOD:
    1 snatch: 185 lbs.
    1 clean and jerk: 245 lbs.

    AMRAP in 10 minutes:
    6 squat clean (120 lbs.)
    12 pull ups
    24 double unders
    total: 6 rounds + 1 squat clean

    Total score in KG and reps: 448.5

    AMRAP was very hard, especially the pull ups! I have to say the lifts felt great and I’m really starting to feel the effects of paleo energy wise.

    Just had my cheat meal for the week and feel like shit! Happy to get back on track tomorrow!

    Awesome to see PR’s flying this morning with Kevin and Joanna! There’s nothing like pushing your own limits and beating your own PRs! Love this stuff!!!

  13. Warm Up x 2: 10 squats, 10 pull ups, 10 box jumps, stretch

    WU Deadlifts

    WOD: 21-15-9
    Deadlift 205#
    Chest to Bar Pullups (Green Band)
    Time: 12:45

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