What’s your favourite holiday?
Speaking of holidays, mark your calendar for Nov.1 – CrossFit Moncton’s Halloween party! It’s always a blast, so start planning your costumes. More details to come next month.
Running Drills
“Cement Mixer”
7 rounds, on the 3 minutes:
400m Run
12 T2B
*Rest for the remainder of the time (if you have any)
Sorry for the short notice but I won’t be making it to class at 6am!
Ok
Mobility
WU x 2
Group Mobility
Running Drills
โCement Mixerโ
7 rounds, on the 3 minutes:
400m Run
12 T2B (toes to pole)
Wowsers!
Thanks Amanda. Great job everyone. Happy Friday ๐
You were my pace bunny Kelly. Legs feel like cement, yes?
Great job Jackie! What a week ๐
QOD: One that I don’t have to work ๐
WUx2
Running Drills
โCement Mixerโ as Rx’d
7 rounds, on the 3 minutes:
400m Run
12 T2B
Kept a 2min Run and almost all T2B unbroken. Had 11 reps on the last round and for #12 I needed bozo the clown feet. So close.
Great job morning peeps!
Great job Gabe.
Nice work Gabe!
QOD: I can’t decide between the Victoria Day and Labour day. For Labour day – I love the weather that time of year, and I love what that holiday represents. For Victoria day, it’s a nice way to start the warm weather season… Like kicking winter in the ass on it’s way out – bye bye!
Weee Halloween party!!!
QOD: Can’t pick. I enjoy them all as a great way to relax and spend time with loved ones!
QOD:
Boxing Day
Honestly it’s the most chill day of the year for me. The leftovers from XMas, no responsibilities, just me and the fam taking it easy and soaking in the relaxed minutes with the kids that before I know it will be just really good memories.
Any chance to really “pause” life and allow you to really look around and appreciate what you have is a perfect ‘holiday’ for me.
Love your answer! ๐
50 no show burpees ๐
Running Drills
โCement Mixerโ
7 rounds, on the 3 minutes:
400m Run
12 T2B
Did first 4 rounds at 400 then the last 3 at 200
Mobility
WU
Running drills
WOD
7 rounds
200m runs
T2B/ leg lifts
I started each round with T2B, sometimes I got it sometimes I didn’t. Then finished each round with leg lifts. Exited to get some in a WOD. Now to do more than one at a time ๐
It was great wod’ing with you! ๐
QOD: It has to be Christmas right now. I have 2 little boys who still believe in the “magic” of Christmas. It’s really special and it won’t be like this forever.
M+WUx2
Running drills: groups
WOD: “Cement Mixer”
Every three mins:
200m run
12 leg raises (T2B progression)
Cashout
Scorpion
Thanks Anthony and Bill for the encouragement, running with you was fun ๐
QOD:
I’m going to say the week of Christmas… no school! Besides, I love the snow and there’s always hockey on. And now that I’m old enough to buy gifts for others, there’s a new excitement ๐ . ALSO… a certain aunt of mine has a Christmas Eve family get-together. Gotta love family time and good food! ๐
WU ร 2 & MOB
Pose running practice
WOD: Cement Mixer
7 R
400m run
12 hanging leg raises
QOD: Christmas is my favourite holiday. I love to decorate, cook and entertain..what a magical time of year! At 27 and 22, my kids still expect Lego in their stocking. Santa never disappoints! ๐
Thanks for a great class Amanda. Happy Friday!
WOD: “Cement Mixer”
400m row
T2P
Thanks for the company on the rower, sis ๐
QOD: It’s a toss-up between Christmas Eve and Boxing Day. I think the thing I like most is that things seems to come to a stop; nothing left to do but enjoy family.
Mob + WUx1
WOD Cement Mixer
7 rounds, every 3 mins:
– 400m Run (switched to 200m)
– 12 T2B
Breakdown: total round times & T2B sets
1- 1:15, 12(unbroken)
2- 1:12, 8+4
3- 1:28, 6+3+3
4- 1:38, 4-4-4
5- 1:44, 9*+3
6- 1:50, 4+2+4*+2*
7- 1:38, 5+2+5*
*sets done unbroken but stopped in hang position between reps
** all 200m runs between 45-48sec
Played around with pullups after….
Weighted Pullups 1RM
BWx3 – 15# – 25# – 35# – 45# – 50# – 60#(PR) – 65#(PR) 70#(PR) !!
WU x 2
Group Mobility
Running Drills
โCement Mixerโ
7 rounds, on the 3 minutes:
scaled to 200m Run
12 T2B
glad I scaled to 200m. Will do 300m next time
I had 1:30 min rest for first 3 rounds and 1 min rest for remainder
Mobility
WU x 2
Group Mobility
Running Drills
WOD:
โCement Mixerโ
7 rounds, on the 3 minutes:
200m Run
12 T2B
Mobility and Wu x 2
Running drills
Wod cement mixer
First two rounds went good, third round had to stop at the 200m leg was starting to lock up. Finished that round then rowed (bad idea)
500m, that seemed like too much for me to keep up so rowed 2 mins each round after which was always around 450. This made the T2B quite hard.
Great class Amanda, great work 6 amer’s!!
mob wux1
group mob
running drill
WOD ciment mixer
400 m run (200 m0
12 toes to bar ( knee raise)
– Mob
– WUx2
– Group mob
– Running drills
WOD:
– Rowing instead of running since my leg’s been acting up… 500m first round, 250m rounds after that
– Started with toes to bar first round and finished with 3 seconds left, K2E round 2 and finished just at the 3 minute mark, switched to knee raises for the remaining rounds
T2B are definitely one of my bigger weaknesses, they’re coming along though ๐
QOD: I tend to like the minor holidays that don’t have prescribed activities, gives you the chance to take a mini-vacation (assuming 3 day weekend) and do what you feel like doing with it ๐
2:30 WOD before Coaching
Mobility
WUx1
WOD: “Cement Mixer”
7 Rounds:
Every 3 Min
-200m Run
-12 T2B
All Rounds between 1:30- 1:40
Good WOD!!
Mob
WU X 2
WOD :Cement Mixer
7 Rounds;
200 m run
12 Hanging Knee raises
Great Wod!
Thanks Steph for all the tips and encouragement. ๐
WOD:
7 Rounds:
run to 200 m.
12 Toes to Bar
Rest time between rounds ranged on average fro :15 to :30 seconds.
T2B were tough!
mob wux1
group mob
running drill
WOD ciment mixer
7 rounds every 3 min.
400 m run (scale – 200 m)
12 toes to bar ( scale – leg raise)