If a 5:30 or 6:30 opens up I will take it. Thanks,
Kevin
You’re in at 6:30
Angela
I’ll need to cancel my 630 tonight Kevin…thx
Joanna
ATTN MARC HEBERT!!!
You have been challenged by Rob Thurber our previous 500m row record holder whos time you beat. This email is from him.
“Constable Thurber will reclaim the crown, it’s on like donkey kong. Dec 2010 we’ll see what the numbers say!”
So, there you have it, we will have a row off in December when Rob is back home.
Rob VS Marc … December 2010 … stay tuned!
Kevin
Holy shit balls! EPIC!!
Rob T
Marc and I want 20% of the profits made from promotional items.. ya know… T-shits, posters, training DVD’s etc… This will be more Epic than Wrestlemania 4 When Hulk Hogan took on Andre the Giant! :0) Can’t wait!!
MC
LOL!!! Typical Rob!!
Let’s the bet starting!!
Amanda
I have no idea where this came from as I’ve only been at the gym since May – but it’s very exciting, I can’t wait to watch! GO MARC!! 🙂
Marc H.
That means I’ll have to change my diet from chocolate bars and pepsi to protein bars and splenda pop. I see a pukie experience in the futur.
Rob T
Not to worry bout the PUKIE bit Marc…. I felt it a bit when I heard bout your time. Killer man, wicked pull… Congrats!!! and most of all thanks for the motivation. Cheers.
This sounds almost like UFC challenge. Will be worth watching.
Marc H.
The weight in is the day before
krista
morning workout:
1000m swim – first 500m at 80% effort, second 500m all out
time – 19:30
lunch workout:
4.8km run – 23:20
no time for a warm up, 38 seconds off my 5km PR. pretty pleased with that as i wasn’t going for an all out effort.
Gabrielle – wow! i’m hurting in all kinds of places today after the past few days of your programming. i like it! waiting to see what tomorrow brings 🙂
Cheyenne
Kevin, please cancel my 530pm, thanks.
owen
Kevin. I have to cancel my 4:15….tks
MC
Kevin…I might be late…
Tracey
Warm Up x2
Push Jerk x5
45-65-75-80-85(f)
1-2-3-2-1 Length of the gym
Burpee Long Jump
5-10-15-19-5
Pull Ups (yelolow)
Time: 6:27
Marc H.
CFWU x 2
Press 5’s
95-135-145-150PR-155F(4)
WOD -> 4:29
I’m still coughing. Thanks for the push everyone.
Marc H.
Welcome to CFMoncton Pierre A. You look like a fighter.
Amanda
Wow yeah, what he said. Pierre A, you did great on your workout! You’re going to give our Ed a run for his money with the burpees. 🙂
WOD:
1-2-3-2-1 Lengths of gym Burpee Long Jumps
5-10-15-10-5 Pullups (yellow band)
Time: 7:56
Amanda
oh AND, yay Tracy!!
Liam
WU x 2
Strength = Cleans x 5
5-5-5-5-5
75-85-95-105-115 (PR for reps)
WOD:
1-2-3-2-1
Burpee Long Jumps
5-10-15-10-5
Pullups
Time: 4:52
Wow, this one really gassed me! Great work 5:30 crew! Pierre A, you’re scary fast on those Burpees! Can’t wait to shoot some of you Sunday!
Amanda
I forgot my strength:
Push Jerk
1x 60-65-70-75-80-85
Gabriel
WU x 2
Strenght Shoulder Press
1x 45-65-85-95-105(PR) 🙂 I actually failed my 1st attempt for 105, was too anxious. Rested for 1 minute and Go Time!
WOD:
1-2-3-2-1 Burpee long jumps
5-10-15-10-5 Pullups (Switch from green+yellow to blue for the last 2 rounds)
7:51
Great job and push 6:30 crew!
BTW for sale, used knees, needs a bit a rest, from a 1968 model so classic. Will consider trades on newer ones 😉
Tracy
Warm up x 2
Strength x5 Good mornings
45,55,65,85
WOD
1-2-3-2-1
Burpee Long walks (I took 2 steps instead of jumping)
5-10-15-10-5
Ring pullups
Time 6:32
Great WOD Gabrielle! Keep ’em coming, I have plenty of complaining left in me!;)
Gabrielle
Warm up times 2 with yellow band kipping pullups
Strength Back Squat 1s
45×5, 95×5 (WU) 115-120-130-135-145 (PR) that last one was ugly on the way up, but I did manage to straighten myself up and get it up 🙂
WOD 1-2-3-2-1
Burpees broadjumps
5-10-15-10-5
pullups (yellow band kipping pullups)
It was my first time doing kippings in a WOD and it winded me quite a bit. I’m going to alternate kippings and unassisted pullups so that I can work on being proficient at both at some point…
Oh yeah, my time on the WOD was 6:33
Glad some of you are liking my programming 🙂 and super impressed with those who aren’t liking it so much, but are brave enough to show up and face their demons. You are my heroes 🙂
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
We need more people for paintball! Sign up at the gym or shoot me an email!
what time is the paintball? I’m in if done by 8pm.
From 11:45 till about 4pm
Sign me up for paintball!
Tu vas avoir mal 😀
Kevin, please cancel my 4:15 slot.
CFWU x 2
Strength x 1 Push Jerk
95-120-130-140-150 PR 🙂
W.O.D.
1-2-3-2-1 burpee long jumps
5-10-15-10-5 pull ups
Time: 7:04
Good work this morning everyone and have a great weekend!
CFWU x 2
Strength x 1 Push Jerk
95-120-130-140-150 PR 🙂
WOD
1-2-3-2-1 burpee long jumps
5-10-15-10-5 pull ups
Time: 7:04
Great work morning crew! Have a great weekend all!!
Lots of PRs lately Marcel! Awesome!
Shoulder Press
45×10
65×5
85×5
90×5
95×12
WOD
3:38
I guessed last night that it would be close to my Fran time…I was about 9 seconds off 🙂
Are you trying something different with your reps?
It’s an AMRAP on my last set.
Kevin – I see huge ISSUES with today’s WOD. The worry has set in……..
I don’t understand the workout
Paintball details???
Mission Paintball & Outdoor Adventure
47423 Homestead Rd
Steeves Mountain, NB
We can meet there between 11:30 and 11:45. Starts at 12.
Prices are here – http://www.missionpb.com/page16.php
If a 5:30 or 6:30 opens up I will take it. Thanks,
You’re in at 6:30
I’ll need to cancel my 630 tonight Kevin…thx
ATTN MARC HEBERT!!!
You have been challenged by Rob Thurber our previous 500m row record holder whos time you beat. This email is from him.
“Constable Thurber will reclaim the crown, it’s on like donkey kong. Dec 2010 we’ll see what the numbers say!”
So, there you have it, we will have a row off in December when Rob is back home.
Rob VS Marc … December 2010 … stay tuned!
Holy shit balls! EPIC!!
Marc and I want 20% of the profits made from promotional items.. ya know… T-shits, posters, training DVD’s etc… This will be more Epic than Wrestlemania 4 When Hulk Hogan took on Andre the Giant! :0) Can’t wait!!
LOL!!! Typical Rob!!
Let’s the bet starting!!
I have no idea where this came from as I’ve only been at the gym since May – but it’s very exciting, I can’t wait to watch! GO MARC!! 🙂
That means I’ll have to change my diet from chocolate bars and pepsi to protein bars and splenda pop. I see a pukie experience in the futur.
Not to worry bout the PUKIE bit Marc…. I felt it a bit when I heard bout your time. Killer man, wicked pull… Congrats!!! and most of all thanks for the motivation. Cheers.
Jo: Thanks for the challenge!!
Wooohoooo!!!!!! GO ROB!!!! 😀
I’ll have to mark this on my calendar!!
This sounds almost like UFC challenge. Will be worth watching.
The weight in is the day before
morning workout:
1000m swim – first 500m at 80% effort, second 500m all out
time – 19:30
lunch workout:
4.8km run – 23:20
no time for a warm up, 38 seconds off my 5km PR. pretty pleased with that as i wasn’t going for an all out effort.
Gabrielle – wow! i’m hurting in all kinds of places today after the past few days of your programming. i like it! waiting to see what tomorrow brings 🙂
Kevin, please cancel my 530pm, thanks.
Kevin. I have to cancel my 4:15….tks
Kevin…I might be late…
Warm Up x2
Push Jerk x5
45-65-75-80-85(f)
1-2-3-2-1 Length of the gym
Burpee Long Jump
5-10-15-19-5
Pull Ups (yelolow)
Time: 6:27
CFWU x 2
Press 5’s
95-135-145-150PR-155F(4)
WOD -> 4:29
I’m still coughing. Thanks for the push everyone.
Welcome to CFMoncton Pierre A. You look like a fighter.
Wow yeah, what he said. Pierre A, you did great on your workout! You’re going to give our Ed a run for his money with the burpees. 🙂
Thanks Marc. I’ll fight as hard as I can!
WU x 2
Push Press 5RM
45×10
65-65-75-75-75
WOD
1-2-3-2-1 Length of gym
Burpee Long Jumps
5-10-15-10-5
Pull ups
6:25 😀
YAY Jane!! That’s awesome!
Merci!! 🙂
CFWU x 2
Strength – Front Squat
5-5-5-5-5
135-145-155-165-175
WOD
1-2-3-2-1
Burpee Long Jumps
5-10-15-10-5
Pullups
Time: 6:58
Backsquat – 5RM
95-115-145-175-195 (PR for reps by 5#)
WOD: –> 5:21
WU x 2
Backsquat x3
135–155-165-175-185(PR)
WOD 5:53
Warm up x2
wod:
1-2-3-2-1
Burpee Long Jumps
5-10-15-10-5
Pullups
Time: 6:11 mins
I was surprised that it only take me 3 burpees to do the length of the gym! 🙂
part 2…no band on pullups
SWEET!
Rob congrats on your PR and sorry for staring at your butt… Did I say staring? I meant looking 🙂
WOD w/ ring pullups and fist burpees (that’ sucked) –> 4:13
Good job Pierre!!
No, I am not saying good job to myself! 🙂
Goodjob Pierro. You listened to me 😀
Kevin, I have at least two more guys coming for piantball!
Oh good! Now we can go!!
WU X 2
Strength Back Squat
45(5)-55(3), 65(3)
WOD 9:44
Strength
Split jerk 3-3-3-3-3
95 135 155 185 195 pr for reps =)
Wod was 4:37 pull ups felt shitty today =(
Front Squat 1-1-1-1-1
135×3 – 155 – 175 – 185(f) – 175(knees caved in) – 175(knees caved in)
Wod: 3:53
Deadlift x1 with Johan
135-225-275-300-325(PR)
Nice PR Johan!!
WOD: Patrick + 2secs
WU x2
WOD:
1-2-3-2-1 Lengths of gym Burpee Long Jumps
5-10-15-10-5 Pullups (yellow band)
Time: 7:56
oh AND, yay Tracy!!
WU x 2
Strength = Cleans x 5
5-5-5-5-5
75-85-95-105-115 (PR for reps)
WOD:
1-2-3-2-1
Burpee Long Jumps
5-10-15-10-5
Pullups
Time: 4:52
Wow, this one really gassed me! Great work 5:30 crew! Pierre A, you’re scary fast on those Burpees! Can’t wait to shoot some of you Sunday!
I forgot my strength:
Push Jerk
1x 60-65-70-75-80-85
WU x 2
Strenght Shoulder Press
1x 45-65-85-95-105(PR) 🙂 I actually failed my 1st attempt for 105, was too anxious. Rested for 1 minute and Go Time!
WOD:
1-2-3-2-1 Burpee long jumps
5-10-15-10-5 Pullups (Switch from green+yellow to blue for the last 2 rounds)
7:51
Great job and push 6:30 crew!
BTW for sale, used knees, needs a bit a rest, from a 1968 model so classic. Will consider trades on newer ones 😉
Warm up x 2
Strength x5 Good mornings
45,55,65,85
WOD
1-2-3-2-1
Burpee Long walks (I took 2 steps instead of jumping)
5-10-15-10-5
Ring pullups
Time 6:32
Great WOD Gabrielle! Keep ’em coming, I have plenty of complaining left in me!;)
Warm up times 2 with yellow band kipping pullups
Strength Back Squat 1s
45×5, 95×5 (WU) 115-120-130-135-145 (PR) that last one was ugly on the way up, but I did manage to straighten myself up and get it up 🙂
WOD 1-2-3-2-1
Burpees broadjumps
5-10-15-10-5
pullups (yellow band kipping pullups)
It was my first time doing kippings in a WOD and it winded me quite a bit. I’m going to alternate kippings and unassisted pullups so that I can work on being proficient at both at some point…
Oh yeah, my time on the WOD was 6:33
Glad some of you are liking my programming 🙂 and super impressed with those who aren’t liking it so much, but are brave enough to show up and face their demons. You are my heroes 🙂
WOD 3:44