If you were at the gym today, you may have noticed a few renovations taking place. We’re trying to make it less disruptive for our members. However, due to circumstances out of our control, we will have to cancel the noon class on Thursday. All other classes should not be affected. Sorry for the inconvenience.
THERE WILL BE A CLASS AT 8AM TOMORROW.
“Awkward Moment”
Run 400m
50 Burpees
Run 400m
Hey Crossfiters, I only have a head count of 3 for camping at Sandy Beach this Saturday night. Hoping to get more so let me know ASAP through a reply here or by email [email protected]
hey ron, me and elba are going too.
Jo and I will be there.
Mario/Steph and Jeff/Melissa said they were the other day in the comments.
Got it, thanks.
Maria and I are in.
Hey Kevin, since you’re canceling the noon hour class on Thursday, is it possible to add an 0830 class tomorrow as an exception?
I will check with the carpenters this morning and get back to you.
There is an 8am class added to the schedule for tomorrow. Please register online.
Anyone willing to carpool for the Saturday Beach WOD?
I will stick around after the WOD but would like to be back in Moncton for 2 or 3-ish.
Or can I follow someone there?
Perhaps we can put on a “Beach Ultimate” clinic? ð
I was already planning to bring a disc, Blake! Beach Ultimate is the best! Need to practice my lay outs for the PEI tourney ð
Seeing as this is Crossfit, we should, like playing volleyball with a med ball, use a 10# plate as a frisbee.
I might hop in, Steph will be joining us later in PM, would save us from having two cars there.
Let you know tomorrow at latest.
ok. I will be at the box tomorrow 5:30. We can talk then.
WU x 1
400 m jog
Strength
Front Squat 5’s
90-95-100-110-115
WOD
Awkward Moment
Time: 8:44
Goob job 6am, Rachel I was trying to get you ð great job!!
Mobility
WU x 1
400 m jog
Strength – Overhead squats x 5
45, 55, 45, 50, 55, 60 (lower back really sore worked on my form)
WOD : Awkward Moment
400m run
50 Burpees (unbroken)
400m run
Time: 8:43
Nice race Elba.
Nice!!!!! That’s awesome!
WOW!!
Mobility
WU x 1
400 m jog
Strength â Front squats x 5
135, 155, 175,185, 205
WOD : Awkward Moment
400m run
50 Burpees
400m run
Time: 8:20
Check out the front page of Times & Transcript today!
Anyone up for 3 rounds of 15 – Box jumps, Lunges, and Squats? My legs are crying just thinking about it. Awesome article!
Great interview Kevin!!!
WU x 1 ( sub pullups for butterfly pullup progression)
400 m jog
Strength â Cleans x 5
110-115-125-130-130-140-145 (PR 5)
Thanks for correcting my form Pat.
WOD : Awkward Moment
400m run
50 Burpees(unbroken)
400m run
Time: 6:45
Wux1
Run 400 m jog
Strength. Deadlift x1
165 175 185 195 215×2
WOD. Â Awkward moment
Run 400m
50 burpees
Run 400 m
In 8:56
Rob B
WU as posted
strength deadlifts
[email protected] 185,205,225,245, 255 (pr5)
felt comfortable.
WOD
awkward moment
7:25
fun work out this morning.
thanks for the tips this morning Pat.
(“if you think you are tired, you are not!, keep going, don’t break the burpees up”)
ha ha, your motivation worked on everyone.
Mob
WU x 1
Run 400 m
Strength: Push Jerk 5×25-30-35-40-45
WOD – “Awkward Moment” = 14:34
HUGE THANKS to Chantal who was a great “coach” as I finished my burpees, and then doing the last 400 m with me. I definitely would have walked the whole thing if you weren’t there! ð
*like*
Way to push yourself Robyn, good job!
You did amazing Robyn AND you even sprinted the last 50-100 m !!!! That’s huge ð Glad I could help a little ð
Now that’s awesome!!!! Great teamwork!!!! ð
Nice work Robyn! Way to keep pushing ð
Mobility
WU x 1 (pullups with purple band and REAL pushups)
400m jog
Strength – Push Jerks 5 x 45-45-50-55-60
WOD “Awkward moment”
– 400 m run
– 50 burpees
– 400 m run
Time 8:09
For some reason, the burpees were not so bad this morning… Didn’t say I liked them, but they were ok… Really enjoyed this WOD !!! Thanks coach ð
You rocked it and made it look easy! ð
WU X 1
Strength X 3
Push Press
60-65-70-72(2)
WOD
400 m run
50 burpees
400 m run
Time 13:39
Great practice on my two goats.
Big thanks to Evan who did the last 400 m run with me. I would not have pushed so hard without his encouragement.
That’s awesome too!!! Wow!!! So proud of our members helping others!!! ð
WU x 1
400 m jog
Front Squat x 5 55-65-75-85-90
WOD 400m – 50 Burpees – 400m
Time: 10:02
I say it all the time, but I REALLY have to work on my burpees… this WOD is a bit of a wake up call to add them to my warm up.
But would you do 50 in your warm up? These are my goat too over 20.
Great job though after taking a month off. Welcome back. I look forward to working out with you and Greg
Thanks Rob! Yeah, your right, I wouldn’t do 50 in a warm-up, but some might help?!
Should I warn you guys when my birthday is close? ð
mobility
WU x 1
500m row: 2:19.2
deadlifts 5RM to 155#
WOD
500m row (2:08.3)
50 unbroken burpees
500m row (2:17.5)
7:55? (I think… forgot to write down time)
rower was outside on slight slant so felt harder on legs today… maybe cause havn’t been able to workout for 6 days (cause of work)… nice to workout
Great job Natacha. That’s a fast time with 2x500m rows. Well done.
Mob
WU
400m jog
Strength push press x 3
95×10-115×8-125-135-145-155-165
Thanks for sharing the bar Ron!!
WOD
Paced myself a little too much, had a bit left in the tank at the end.. But went through burpees unbroken..
6:20
Great job 4:15 class
Holy crap! Fast time on the WOD! WOW!
MOB
WU X 1
400 m jog
Strength: back squat 5’s
125-135-145-155-160 (Pr for reps*)
WOD – Awkward
400 m run
50 burpees
400 m run
Time 9:53
Nothing like burpees to make the running seem not so bad!! By burpee 45 I just kept thinking how great it is that running doesn’t require arms!!
* I didn’t realize this was a PR for reps until I got home which is a good thing because I was pretty sure at the gym that I wasn’t going to get the 5 reps at 160# – I guess what you don’t know can’t hurt you! Thanks for the spot and the encouragement Amanda and Corrina and the shouting from behind Kevin ð
Congrats on your back squat PR! Nice work! Good job on the WOD, too. I had a similar dailogue in my head as I was going through the burpees…so happy the run was only going to require legs….ahhhhhhh.
Mob, WU(+)x1 (15 rep ea.) forgot the 400m jog
Volume Training:
EMOTM / 20 mins > Double-Unders*
1-2-2-2-1-1-4-2-2-1
2-2-1-2-3-3-4-5-9-4 (score = 53)
*Every min try for set of max consecutive DUs, if by 30s mark you’ve stopped, rest until next minute. I think I’m starting to get it (fingers crossed)… The main thing I noticed was that my hands were not staying in the same spot relative to my body while jumping. Somehow concentrating of keeping arms straight and opening my wrists outward fixed that, made it relatively easier to link at least 3 in a row. Will try again very very soon… Small victories.
WOD: “Awkward Moment”
– Run 400m
– 50x Burpees
– Run 400m (time = 7:34)
Wish I had more time to rest after the DUs, literally hung my rope then soon lined up at the door. Oh well, I suppose it was gonna feel “fantastic” anyways. ð
Good job people! Some sick times on the board today!
Nice score on the WOD Mario…especially after all those DUs!
WU X 1
400m jog
Strength – Shoulder Press X 5
95-115-135-145-150
WOD – Awkward Moment
400m run
50 Burpees
400m run
Time – 10:42
Nice sharing the bar with you Heather S, Congrats on the PR for your back squat!!
Happy with the PR but makes me laugh that you were shoulder pressing what I was back squatting!! Well done, you are one strong guy!
WOW…nice weight on your shoulder press. Good job on the WOD too. It was a tough one….but then again, aren’t they all? LOL
Mobility
WU x 1
400 m jog
Strength â Shoulder Press x 3
95-105-110-115-125
WOD : Awkward Moment
400m run
50 Burpees
400m run
Time: 8:13
Nice race at the end Frank, even though you didn’t realize we were racing.
That was a close race!
WU x 1
400 m jog
Strength
clean x 5
95-135-155-175-195 (1)
WOD : Awkward Moment
400m run
50 Burpees
400m run
Time: 8:12
LOL, yes, great race Marcel! You must have been pushing hard on the last 200m.
Not hard enough apparently…
WOD: “Awkward Moment”
Time: 7:16
Fun WOD!
Great job Corinna! ð
WUx1
Run 400m
WOD
6:07
FAST!! WOW ð
Mobility
WU x1
400m jog
Cleans x5
115-125-135-145-155(PR)
Awkward moment
run 400m
50 Burpees
run 400m
Time 7:40
Great job tonight everyone. Lora just couldn’t keep up with you on that first run and wasn’t able to close the gap great job. Jeremy great push at the end knew you had it in you to finish off the run hard and Laura great job on the rower nice strong finish as well.
Great work Lance. Congrats on your Clean PR ð
Mobility
WU x 1
Run 400m
Strength: Push press (x1)
45(10)-85-100-115-130-140 5# PR ð
WOD
Awkward Moment
400m run
50 burpees
400m run
Time = 7:15
Fun WOD. Great effort by everyone in the 6:45 class! Thanks for keeping me going, Lance…I knew you were hot on my tail! LOL
Tried some skip running. Had some flashbacks to my childhood…but I think my skipping rope was pink back then ð
LOL!
congrats on the shoulder press PR Lora, and great time on the wod today..
You are simply awesome Lora!
WU x 1 + 400 m jog
OHS x 3: 85-90-95-100-105
WOD Time = 7:43
Burpees unbroken. Should have pushed a little harder on the run I think.
Well done Heidi! Your OHS is impressive! WOW!
Holy OHS… I don’t even dream of getting close to that. Good job!!
mobility
wu x1
400 m run
strength
shouder press
5 x @45#, 65#, 70#, 75# , 85#, 95# 100#
wod
“awkward moment”
run 400 m
50 burpoees
run 400 m
time 10.26 ( was looking to get 11mins)
Huge thanks to Lora and Lance for running the last 400 with me.. if you guys didn’t push me i’m sure I would have walked a little.
Great push on that last 400m, Jeremy. It was ALL YOU! Nice work! ð
No strength
WOD: 8:22
Happy with that. Thanks Patrick for the burpee pep talk before the wod started, it helped. ð
Awkward moment
Time – 7:42
Thanks for the tips on shoulder stretching Jeff.
Strength
Deadlifts 75-85-95-105-105
WOD : Awkward Moment
500 m row
50 Burpees
500 m row
Time: 8:22
Realized on my last row that I counted my meters wrong and did 550 m lol Not sure what I was thinking!! ha ha
WU x 1
400 m jog
Front Squat
5 x 65/70/75/80/85
Awkward Moment
400m/50 burpees/400 m – 11:06
Thanks Lora and Heather who kept me smiling, Amanda and Kevin for all the support and encouragement. Nice piece in the T&T.
Welcome to the group! Good to see you posting your results!
Strength: back squat 5âēs
95-135-155-165-175
Awkward moment
Time â 7:24