Check out Kevin MacKenzie in the February Newsletter! And much more!
25 more sleeps until the Open. Get registered! http://games.crossfit.com
Strength – Clean and Jerks (touch and go) – 6×2
AMRAP in 10 min
7 Deadlifts
7 Shoulder to Overhead (50%)
7 Toes to Bar
All movements found in previous Opens. Get in to practice!
Newsletter link is broken 🙁 Looks like there’s a tag in the middle of the link.
And apparently html is enabled for comments haha that is, it’s a “strong” tag in the middle of the link 🙂
Works for me…
Yup, looks like it got fixed 😀
Mobility
56 birthday burpees
Group mobility + wu
Clean & Jerk x 2
65-95-105-115-115-125
WOD: AMRAP in 10mins
– 7 Dedalifts
– 7 Shoulder to Overhead (50% of max overhead) – 75#
– 7 Toes to bar (scaled to toes through rings)
Score: 7 + 5 deadlifts
Cashout:
– Max unbroken thrusters – 15
– Cross legged forward lean
YAY Newsletter! You don’t know how much I was missing reading about our members over the last few (more than a few) months!
Mobility
56 Birthday Burpees – Happy Birthday Bob!
Group mobility + WU
Strength – Clean and Jerks (touch and go) – 6×2
55-60-65-70-75-85
AMRAP in 10 min @ 45#
7 Deadlifts
7 Shoulder to Overhead
7 Toes to Bar (scaled toes to pole)
Total: 10 rounds + 7 Shoulder to Overhead
Cashout: Max unbroken Thrusters: 20
Great class Kevin!
Touch and go C&J X2
65 75 85 95 105 115×1.5 (missed 2nd jerk)
WOD @ 65#
8 + 3 DL
Cashout – Max unbroken Thrusters – 12 reps
Mobility + WUx2
Group mobility + WU
Clean & Jerk 6×2
105-120-135-145-150-155
WOD: AMRAP in 10mins
– 7 Deadlifts
– 7 Shoulder to Overhead (50% of max overhead) – 85#
– 7 Toes to bar
Score: 8 + 7 Push Jerks
Cashout:
– Max unbroken thrusters – 7
– Cross legged forward lean
I just finished reading the Feb. newsletter and I have to say it makes me proud to be a member of such a great community. The pictures showing support to each other and personal perseverance are awesome. Kevin Mac – great responses to your interview
Great newsletter article Kevin Mac!!
Also, I loved the article about the Games. Sign up, everyone!!! You won’t regret it.
Mobility + WUx1
Group mobility + WU
Clean & Jerk 6×2
55-60-65-70-80-90
WOD: AMRAP in 10mins
– 7 Deadlifts
– 7 Shoulder to Overhead (50% of max overhead) – 55#
– 7 V-Snaps
Score: 7 + 5 STOH
Cashout:
– Max unbroken thrusters – 12
– Cross legged forward lean
Fun morning (even without the trash talkers…)!
Clean and Jerks x2 (T&G)
85-135-165-185-205 (I still dip on my freakin toes!)
WOD @ 125 (less than 50%)
9 rounds flat
Max unbroken thrusters at same weight
A measly 7 reps
Nice work coach, and u thought my 9 thrusters was funny.. Lol
My shoulders were cooked!
I feel you’re pain!!
Strength- 65-85-95-115-135-145(failed)
Wod [email protected]#
7 rounds plus 2 T2b
Strength- 65-85-95-115-135-145(failed)
Wod [email protected]#
7 rounds plus 2 T2b
Cashout-thrusters 6
Happy Monday everyone!!! Wishing you all a great week!
You too Maryno!
Clean & Jerk x 2
95-115-135-155-175-185
WOD: AMRAP in 10mins
– 7 Deadlifts
– 7 Shoulder to Overhead – 115#
– 7 Toes to bar
Score: 8 even
Cashout:
– Max unbroken thrusters – 10
– Cross legged forward lean
Nice job Dave!
Mobility
Wu 56 birthday burpees for Bob! Happy birthday!
Strength clean and jerks (6 x 2)
95/115/135/155/185/205 did as split jerk trying to iron out form. Still need work on landing and getting head through. Thanks Kevin.
Wod: Amrap in 10 minutes
7 deadlifts
7 shoulder to overhead
7 toes to bar
Did at 115#
9 rounds and 4 shoulder to overhead rx’d
Fun Wod, did first 7 rounds unbroken then had to break T2B, 5 + 2. Set deadlift down at 6 to shake off arms then did last one and all s2oh unbroken.
Cash out unbroken thrusters @115 only did 9 shoulders were toast.
Great class Kevin, great work 6 amer’s.
Great score Shane! It was a grip killer and shoulder killer, for sure!
Nice score Shane! Keep up the great work bud!
Strength C & J x 2 (touch & go)
65-70-75-85-95-105
AMRAP 10 min
7 DL
7 S2O ( c&j) @ 65#
7 T2B
8 rounds + 2 S2O
Max thrusters 10
Great job Maria!
Warmup
Touch and go clean & jerk
55-65-75-85-105. Mad…should have tried heavier. I had time too. Grr to me!
WOD @ 65lbs
8 rounds plus 6 t2b
Great race, Steph!,
Crap…max thrusters – 12
Nice work Gillyon!
Clean and jerk
2 x 55,65,75,85,90,95
WOD: AMRAP in 10 min.
7 deadlifts @65#
7 shoulder to overhead
7 toes to bar – v-snaps
Total: 10 rounds + 4 deadlifts
Max thrusters @65# – 15
Nice work and good score on the thrusters!
Thanks 🙂 You did awesome on the WOD! Those toes 2 bars look effortless!
High score. Good work Tania!
Clean and jerk
2 x 55,65,70,75,80,85
WOD: AMRAP in 10 min.
7 deadlifts @40#
7 shoulder to overhead
7 sit ups
Total: 9 rounds even
Max thrusters @40# – 20
Good job BJ!
Good job BJ!
mobility
wu x 2
Clean and Jerk
6×2 touch and go
50-60-70-75-80-85
WOD: AMRAP in 10 min
7 deadlifts at 45#
7 shoulder to overhead
7 toes 2 bar
Total: 4 + 2 T2B
Max Thrusters – 10
Did some practice with Amanda and Melissa on T2B, trying to string them together, not seeming to get them yet, much more practice needed.
The toes to bar with come with practice! Keep at it!
Group mobility + wu
Clean & Jerk x 2
135-155-165-175-185-195(1)
WOD: AMRAP in 10mins
– 7 Dedalifts
– 7 Shoulder to Overhead (50% of max overhead) – 105#
– 7 Toes to bar
Score: 8+ 7 Deadlisfts
Cashout:
– Max unbroken thrusters – 10
Great wod :). As always great sharing the bar with ya Frankie 🙂
Nice work Chris! That is a great score 🙂
Nice score CC!
mob
56 birthday burpees
happy birthday Bob
strength clean &jerk
6×2
95-115-125-135-145-150
AMRAP in 10 min
7 deadlift @ 80 #
7 shoulder to overhead
7 toe to bar
8 round 6 deadlift
10 unbroken thrusters
Group mobility + wu
Clean & Jerk x 2
65-85-95-115-135-145-155 #20 PR of 1 RM
WOD: AMRAP in 10mins
– 7 Dedalifts
– 7 Shoulder to Overhead (50% of max overhead) – 75#
– 7 Toes to bar
Score: 6 rounds
Cashout:
– Max unbroken thrusters – 12
Could of gone higher on the jerks. But didn’t want to go too high, just getting a feel for them. Great wod , need to work on toes to bar!
(scaled toes to rings)
Nice work on the WOD Spencer!
Great newsletter! Kevin, I loved reading your article. Lots of laughs and proud smiles. You are doing great! 🙂
wu x 2
Group mobility
Clean & Jerk x 2
135-135-155-175-185-205(1)-195(1)
Great sharing the bar with you too Chris!
WOD: AMRAP in 10mins
– 7 Deadlifts
– 7 Shoulder to Overhead (50% of max overhead) – 100#
– 7 Toes to bar
Score: 7 + 7 Shoulder to overhead
That was a grip killer!
Grip killer for sure Franky! Good work!
Mob, WUx2
Group mobility + WU
Strength – Clean and Jerks (touch and go) – 6×2
65 – 75 – 85 – 95 – 100 – 105 (15# PR)
AMRAP in 10 min @ 55#
7 Deadlifts
7 Shoulder to Overhead
7 Toes to Bar (scaled to sit-ups)
Total: 9 rounds + 2 deadlifts
Cashout: Max unbroken Thrusters – 15
Mob
Wu
Clean and jerk x 2 touch and go
135,155,175,185,195pr,205pr
Felt good tonight broke 200 finally. Maybe I should drink wine and gorge on food more often. There was nothing better to do last night as the game was a bust.
Amrap 10min @105#
7 deadlifts
7 shoulder to overhead
7 t2b
Total 7rds + 2 t2b
Thanks for moving my bar closer half way through Amanda I probably would have broke 8 rounds had I been closer from the start.
Cashout
Max rep thrusters @ 105#
12 reps
Fun night tonight
Congrats on your Clean + Jerk PR Craig! Must feel great to be in the 200s!!!
Strong strong!
Mobility
WU x 2
Group mob and WU
Strength: Clean and Jerk x 2
55-65-75-85-90
WOD @ 55#
7 Deadlifts
7 Shoulder to Overhead
7 V-snaps
8 rounds + 4 S2OH
Max thruster @ 55#: 10
Forward cross legged fold
Miss working out with you Melissa!
@ HOME (12pm)
Shoulder Press
110# x5
125# x5
140# x5
—————————-
@ CFM (6h45pm)
Mob. + WUx1 + Shoulder Mob. + Group WU
Clean & Jerk 2-2-2-2-2-2 (Touch-n-Go)
134-145-165-185-205-225 (PR)
WOD AMRAP 10 mins
7x Deadlift
7x Shoulder-to-Overhead @ 50% max (245#) ~ 125#
7x Toes-2-Bar
Score = 7 + 1 S2OH
Last 2 sets on C&J were tough to keep a grip on, but did it. Every set in the WOD was unbroken, which is something I need to work on constantly, especially OH stuff. T2B were easier than usual, I guess with the Open coming that’s good news.
Thanks Amanda, great work 6h45!
Cashout: Max reps Thrusters @ WOD weight = 5 reps
Nice work Mario!
@ Home lunch time strength:
Shoulder Press:
50×5
55×5
65×7
————————–
Mobility
WUx2
Group Barbell WU
Clean & Jerk 6×2 (Touch-N-Go)
55-65-75-85-95(PR) 100(1)(PR)
WOD: AMRAP in 10 Min
– 7 Deadlifts
– 7 Shoulder to Overhead 50% Max @55#
– 7 Toes to Bar
Total Rounds: 9 Full Rounds
Cashout: Max Thrusters @ 55# = 10 Reps
Great class thanks Kevin!
Way to go Steph L! Great score!
Mobility
Group mobility + wu
Clean & Jerk x 2
65-75-85-90-95-100
WOD: AMRAP in 10mins
– 7 Deadlifts 55#
– 7 Shoulder to Overhead @ 55#
– 7 Toes to bar
Score: 6 Rounds even
Cashout:Max thrusters – 10
Nice PR on C&J’s!
Enjoyed reading about your crossfit journey Kevin….thanks for sharing!
Great newsletter. Loved reading your article, Kevin Mac. I have enjoyed watching your progress over the past 18 months….and I am very excited to see where this journey takes you. I am happy you were able to convince Heather to drink the KoolAid, too. You are a lovely couple and you both put a smile on my face whenever I see you at the box. Keep working hard 🙂
WU x 1
Strength: Split Jerk Touch and Go (6 x 2)
65-95-105-115-125-135- 135 Last 2 sets were not touch and go
WOD@ 75 lbs
8 rounds + 3 t2b
Max thruster: 8
Stayed and worked on muscle up progressions
30 seconds on and 30 seconds rest for 10 minutes
Crazy awesome T2B’s tonight! You were fast on the barbell stuff too! Great job! 😀
Good newsletter. Great article Kevin M. Good luck at basket ball provincials this week-end.
Mobility + WUx2
Group mobility + WU
Clean & Jerk 6×2
95-115-135-145-155
WOD: AMRAP in 10mins
– 7 Deadlifts
– 7 Shoulder to Overhead (50% of max overhead) – 85#
– 7 Toes to bar
Score: 7 + 3 T2B
Cashout:
– Max unbroken thrusters – 11
Nice job Marcel!
Great article Kevin M! So glad you are part of the CrossFit Moncton family!
Clean & Jerks 6×2 touch & go
65-75-85-95-105-115 The last C&J was ugly but it went up. 🙂
WOD with 60#: 7 rounds + 7 Shoulder to overhead
12 unbroken thrusters
Fun wod
Nice score Amanda!
Mobility
Group mobility + barbell WU
Strength: C&J 6×2 (touch and go)
95-115-135-145-155-160 (last jerk was more like a jerk-press)
WOD @ 85#
AMRAP 10 min
7 deadlifts
7 S2OH
7 T2B
Score = 7 rds + 5 T2B (I think…forgot to move my pennies)
My grip died in about the 4th round….and I could feel the skin on my hands starting to rip (even though I had taped). Had to stop kipping and do T2B almost all in singles.
Note to self: start taking better care of your hands so this ripping sh*t stops. 🙁
Cashout: Max unbroken thrusters @ 85# = 12
Great numbers on the Clean and Jerk’s Lora. Your toes to bar have improved so much! Fun having you and Jeff on each side of me on the pull-up bar tonight! Keep up the great work!
mob
WU
touch n go clean and jerk x 2
95-135-155-185-195-205
wod @ 115
9 rounds 3 G2O
unbroken thrusters 0
Great job tonight Jeff! I tried to catch you, but it was just not happening!
Wow! Crazy, great, amazing, wicked fast score. 🙂
Great newsletter Kevin! You have truly grown since you first began! One thing that has always remained present is your positive and fun outlook and your determination! Lots of PR’s! Keep up the great work!
WU = 56 Birthday Burpees for Bob….What a great way to start a Monday 🙂
Bar Bell WU
Clean & jerks x 2
55-65-75-85-95-105 (last set was pretty ugly)
AMRAP in 10 Minutes
7 DL @ 60#
7 S to OH (Jerks) @ 60#
7 toes to bar
7 Rounds + 7 DL + 2 Shoulders to overhead
All Dead lifts & shoulder to over head were unbroken. Toes to Bar were broken, mainly due to grip giving out.
Cashout: Max Thrusters @ 60# = 16
Enjoyed the newsletter & reading about Kevin signing the wall on the first day.
Can’t wait to try the blueberry & bacon pancakes this weekend
Good work Heidi!
Mob. And WUx2
10 wall balls 14#
Strength:clean and jerk 2x(55, 60, 65, 70, 80, 85, 90)
Thanks for the tips Kevin.
Amrap 10 min.
7 Deadlifts @ 55
7 push jerks @ 55
7 v snaps
Total 11
Max thrusters: 16
Fun class!
High score Alaina!
You are getting strong! Love seeing your strength numbers! Keep it up!
OH and Happy Birthday Bob! 😀
MOB WU x 1
Strength: Split Jerk Touch and Go (6 x 2)
95, 115, 135, 155, 185, 195 x 1
AMRAP in 10 Minutes
7 DL @ 60#
7 S to OH (Jerks) @ 95#
7 toes to bar
8 Rounds plus 5 shoulder to Overhead. Not bad, but I was hoping for 9 rounds.
Cashout: Thrusters to failure. Score 1 🙂
My shoulder was toast and I just did not want to risk it.
– Mob
– WUx2
– Group mob + wu
Clean & Jerk x2
65-85-115-125-135(F-F)-130(x1-F-F-stil PR :))
WOD:
– 7 deadlift
– 7 shoulders to overhead (did mostly jerks, figured out round 5 that pish presses were faster and switched, durr)
– 7 v-snaps
7rds + 3 push press
Cash out: 14 unbroken thrusters
MOB WU x 2
Clean & Jerk x2 Touch and Go (6 x 2)
95-115-125-135-145-155-165
AMRAP in 10 Minutes
7 DL @85#
7 S to OH (Jerks) @ 95#
7 toes to bar
8 Rounds plus 1 DL
Did the 1st 3 rounds as Ground to overhead instead of shoulder to overhead
Did this on Change for Change
WOD @ 135#
7 rounds + 7 DL