It’s Ladies Month at CrossFit Moncton…in case you’ve been living under a rock. Every July, we participate in many of the CrossFit.com’s named workouts. These workouts are rough and tough. Doing any of these as “Rx’d” is a very distant goal for many. Extra rest days may be needed. Never underestimate a WOD. Check out the video below on the story of Fran (one of the most infamous ladies in the CrossFit nation).
βIsabelβ
30 Snatches for time
Compare to June 26/12
(Video is Not Safe For Work)
[youtube=http://www.youtube.com/watch?v=hAT6AFMiL14]
Isabel @ 45#
3:27.
I like Isabel! She’s much more fun than that some of the other girls… lol
Felt I was slow or went too light but legs were not letting me go faster without compromising form.
Also, I love the video!
I dont, Kevin is giving us a big hint and I’d rather not think about it..lol.
You know it’s coming up sometime this month. But when…..
It’s like the “slap bet” from “How I met your Mother.” The antipication is what kills me.
HAHA! Excellent reference Gill!
I just noticed that the last time I did this, it was 3:21 with 35#.
Hazzah for PR!
Mobility
Row 350m
Group mobility + Burgener WU
Snatch
3×45-65-75-80-85
1×95-95 (didn’t feel great)
4×90 (felt great)
WOD: Isabel @ 75#
Time: 3:15
Last year, I did 5:44 at 55#. I also failed at 75# multiple last year during the strength, and I just did the workout at 75# so I’m pretty happy with that! π
WOW, nice PR Vincent!!!
Very Nice #s Vincent!
Row 350ish m
Group mob + Burgener WU – happy for the mobility, after yesterday’s sprints my everything hurted!
Power snatch practice
3×45, 3×55, 3×65, 3×75, 2×80, 1×80, 3×75
Isabel @ 75# – 2:45, 6 seconds PR and 10# more. Happy!
Awesome PR! So strong!
WOW Chantal! Awesome, awesome, awesome! Congrats on your PR.
Vous are my hero! Great result Chantal.
WOD: Isabel
30 snatches @ 60#
Time: 2:46
I liked this class. Lots of mobility and teaching/practicing. Good job everyone!
Strong little lady!
Wow! Nice work!
Strong and fast…what a great crossfit combination!!
Nice work Tania!
Group mob + Burgener WU
Power snatch practice
3Γ95, 4×115, 3Γ125, 3Γ135
WOD @ 110 = 4:36
Happy I decided not to go with 115# but not happy how form started to really fall apart.
Mobility
Row 350m
Group mobility + Burgener WU
Snatch x5
60-70-80-90-95 (95s were messy, not jumping low enough with heavier weight)
WOD: Isabel @ 85#
Time: 4:42
Great video!
“…I thought that anything that left you flat on your back looking up at the sky, asking what the @#$% happened to me, deserved a female’s name….”
LOL
My fav part lol
Best Video Ever lol
Mobility
Row: 350 m
Group Mobility + Burgener WU
WOD: Isabel @25
Time: 3:47 ???? (i think)
Great class this morning and loved the video!
Power Snatch
95×5
115×3
135×3
145×2
155×2
Isabel
4:29 Rx’d (PR!)
Broke into 3 sets of 10. Middle set was slow.
reps 10 to 20 was a blur to me, I can’t even recall how they were broken up (if they were) or what was going through my head in that time.
geat job on the PR and doing it Rx!
Mobility
Row 350m
Group mobility and Burgener Wu
Practice power snatch to 135
Still not comfortable with my snatch!! (haha)
Wod @ 115
2.44
Could have went faster maybe with fresh legs, yesterday was a little hard on the quads. Everytime I would pocket the bar it was hurting. Then my quads would tighten up and made it hard to drive the bar up.. All in all fun Wod really liked this one, next time try it rx maybe..
At 2:44 I would say you probably should have done RX. Still probably would have been close to sub 4 min.
Mobility
350m row
Group mobility (ouch) and Burgener WU
Snatch practice
35-50
Isabel 50#
2:53
Mobility with the terrible lacrosse ball
Power Snatch for strength. Technique feels solid until I reach 65lbs. Thanks for the tips, Jo!
WOD @ 55lbs
3:03
Last time I used 50lbs and it took me 4:30. Yahoo for progress!
Cash out – Cora’s with Jo. π
Huge PR!!!
Best cashout ever π
I hope that cashout is on the board so we all “have” to do it π
Mob
Row 350m
Group mob. And burgner WU
Snatch
45-65-85-95
Wod @ 95#
2:56
20# and 33sec PR
You too! Yay for PRs!
Nice double PR sir!
Baby Isabel
30 1 arm Dumbbell snatches 20#
1:59 (10 right, 10 left, 5 right, 5 left)
“Baby Isabel”…that has a nice ring to it π
So happy to see you (and all the CFM Mommies-to-be) working out. These little ones are going to be born with hook-grips and little baby muscles. π
While we’re working our way through some Crossfit ladies, maybe we’ll get to see the “Baby Lydia” wod from the fundraiser last fall π (As opposed to “Dirty Lydia” who makes Eva look kind…)
If dirty Lydia makes Eva look kind…..I don’t want to meet Lydia!!!
Worst than Eva?! oh boy….
WOD @ 85 2:42
10 lbs & 8 sec pr
De-load Week Session #1:
Mob / Row 350m
Group Mobility
Group Burgener
— Wrist/Forearm Mobility Work
— 10 x 50# Med. Ball Cleans
— AMRAP 3 min Double Unders: 35
— 10 x 50# Med. Ball Cleans
No bars, no timing, but it felt good to get out and do some light work.
Mobility
group warm up
WOD Isabel @85# : 2:57
I chickened out of 95#. Maybe next time Isabel…
Next time for sure Kim!
Sweet time! Well done Kimmy! I say Rx next time, for sure.
Great time Kimmy!
Mobility
350m row + 800m run
Group mobility and burgener
Snatch practice – (x3) 35-45-55-45 (form was poopy at 55)
Isabel @ 45
2:52
800m run
Mobility
Group WU & Mobility
Power Snatch
95×3-115×3-135×3
WOD ” Isabel”
Time: 3:08 RX
Last time was 3:55 with #95 think i got a little PR π
Nice. You truly are the snatch master.
Nice!
“snatch master” has a nice ring to it. Nice work, Lance!!
Awesome Lance!
beast!
WHAT??? Wow Lance! Great work!
Lance..aka Spiderman/Snatch Master…wow what a PR! Congrats.
Mobility
350m row
400m jog
Group mobility and burgener
Snatch practice
WOD – Isabel @ 75
Time – 4:11
Mob
350m row
Group mobility
Burgener warm up
Snatch practice x 2
65,85,105,135,145,155
WOD: “Isabelle”
30 snatches @ 115#
2:34
1 mile run
Fast time Jack.
mob row 350 m
group warm up
more mob +burgener
group power snatch
65×3 75×3
wod [email protected]#
time- 2:11
last time @85# time 4:25
shoulder were to sore to put more weight
Mobility
350m Row
Group warmup and mobility
Burgener warmup
Power Snatch X 2
95-105-115-120-125
WOD – Isabelle @ 115#
Time – 3:43
20# PR over June/2012 but 1 min and 3 second slower
Mobility
350 m Row
Group mobility, foam rolling, lacrosse ball fun.
Power Snatch
45 x 2
65 x 2
75 x 2
85 x 2
95 x 2
105 x 2
115 x 2
Isabel @ 95 lb
2:53 PR by 48 seconds
great job Marcel, nice PR!
Mob
350 m row
Group mobility
Burgener
Group snatch practice with Leslie π
2×35-40-45-50
WOD – Isabel @ 35#
Time : 1:56
Normally I would have gone higher (maybe around 50#) but I went to give blood at lunch time and they told me not to lift anything heavy or do any intense physical activity (eehhh.. isn’t that pretty much the definition of Crossfit?!?) for 6 hrs or ideally until tomorrow. I waited 6 hours to the minute then compromised with a lighter weight… but glad it was a short one cuz I wouldn’t have been able to handle one of those long 35 min + ones from last week.
I also learned what donkey kicking means and that it’s got no place in the gym π
LOL!! No donkey kicking! Did you like my demo though?
Oh yes… you made a very convincing donkey!!
Mobility
350m Row
400m Jog
Group Mobility
Bergener WU – went overhead with both arms!!!! So excited! And not stupid enough to try it with a bar – take that, ego monster!!
Power Snatch Practice x5 – dumbbell 1 arm
15-20-25-30-35 (2)
WOD: Isabel #25 dumbbell
2:22
I think next time I’ll try #30 (if I’m still using the 1 arm)…the threat of 100 burpees for >5 minutes was just too scary.
Isabel @ 55#: 2:46.
Wanted to try same weight as last summer to see if I had improved. 1:15 seconds faster! Happy!
YAY Amanda! Nice PR π More weight next time girlie!
Glad for the group mob (I need someone to come to my house daily and make me do this. I usually can only think of one or two of them at home)
Snatch practice 20# – 80# x 2
Isabel @ 65
Time: 2:53 (last time 2:51 @ 55#)
So happy to do a wod that I didn’t have to modify for an injury!!
Oops,
Julia @ 55#. Time 3:25
Wu. 350 m row
Group wu
WOD. “Isabel”
30 snatches for time (135/95). Did 95lbs
4:19
Rob Brydges
Mobility
WU x 1
350 m row
Group warm up and burgener
Snatch x 2
65-85-95-105-135-145-155-165 (Γ1didnt commit to the second one I think I could have had it if I didnt bail out of it)
WOD : isabel @ 115#
Time: 2:56
1 Mile cash out.
Fun class Corinna !
Love the snatch.
You did great. You look pretty comfortable the whole way through.
Thanks! had fun sharing the bar with you. you had a nice time on these as well!
Mobility
Row 350m
Group mobility + Burgener WU
Snatch
15-25-35-40-45
WOD: Isabel @ 35#
Time: 1:58
Run 800 m
I know, I know should have gone heavier but not great at this lift and didn’t want to do 100 burpees.. haha
Great class Corinna! Loved all the mobility, as painful as it was but I know it helps!
Isabel@ 75lbs
Time: 2:41
Last year: 3:07
PR: 26 seconds
Nice work! Congrats on the PR
lots and lots of mob.. great WU overall for this wod.
wod @ 115 was thinking rx but can’t find any record of me doing this before ( besides at the games as a burpee sandwich!) so decided on 115
3:06
Thanks for counting Jeff L and great job 6:45
Great choice on the weight and awesome time. Rx for sure on your next Isabel encounter. π
Mobility
Row 350m
Group mobility + Burgener WU
Snatch
15-25-35-40-40
WOD: Isabel @ 35#
Time: 2:40
2xRun 800 m
Could have gone higher weight, but I find this movement awkward. We need to do more snatches!!! π
Great 5:45 class Corinna
Good job and great job on the run. Next time we will do 4 loops. Then just 21 more and it will be the same as the Marathon. π
Mobility
Row 350m
Group mobility + Burgener WU
snatch practice
2x 45-75-95-105-115
WOD βIsabelβ
30 snatches @ #105
Time: 3:28 49 sec and 5# PR over last year
Nice work tonight Frank, congrats on the PR.
Isabel at 60#
Time = 3:54
Note for next time….try this at 65#
mob
row 350m 1:11.9
Group warm up/mobility
Group Strength
45×2, 65×2,85×2, 105×2
Wod
30 Power Snatch #95
Time 2:31
Thanks for he push Jeremy. I will have to go heavier next time. I to love the Snatch;)
Mobility
Burgener
Power snatch practice (x3)
45(5)-65-75-85-95
WOD “Isabel” @ 75#
Time = 2:42
Did it in June 2012 with the same weight a time of 5:12…. so a PR of 2:30 π
My goal was to get sub 3:00 before going up in weight, so next time I will try it at 80 or 85#.
Very nice PR!
Wow! Crazy PR!
Crazy PR indeed!
Wow crazy PR Lora!!!
Mobility
Row 350m
Group mobility and WU
Strength practiced snatch
WOD with 30# 3:37
Cash out- MacKenzie pushups and wall stretch. Definitely not as good as Coras.
Hehe! π
Wod Isabel at 30lbs
2:08
Should have gone higher. I am such a chicken shit lol. Last year 25lbs with a 3:07 time.
Thanks Corinna for the great mob and snatch wu. I almost like this lift.
Now that is a huge improvement. 5# and almost a full minute.
Mob
Row 350M
Group Mobility and WU
Isabel @ #35 – 2:09 Next time I will go heavier.
Great class Corinna!