If you haven’t noticed already, it’s Ladies Month at CrossFit Moncton. So far, we have Eva, Diane and Jackie under our belts, but there’s quite a few others to choose from. In fact, we’ll be doing at least 11 of the Lady Workouts this month.
CLICK HERE to see a list of them.
Some of the ladies are named after real women, like Annie, Eva and Nicole.
They are great to use a benchmarks to help measure your progress over time. Each time you do it, you can see how you’ve improved. Or, they could make you very aware of some weaknesses you may have.
What’s your favorite lady?
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Compare to June 29/11
LOL I love the cartoon!
With those little arms, how does he hold up that bar bell?? Suprised he can even hold up his “Dos Equis” beer !
Cute cartoon :). Helen is my favorite! I don’t want to miss any girls, they really are great benchmarks.
Haha! Awesome cartoon 🙂
Have fun with “Jackie” today….off to the Cert with Amanda.
Patrick, if you’re reading this, she is an AWESOME driver! No joke! 🙂
Poor guys eyes are so dark… its like he was up all night waiting to see what girl he was going to do the next day…. then the coach moved it to 4 am :)… have a great day everyone. wish i could be there but gotta work at 10:30.. booo
WOD “Jackie” Rx = 8:45
Notes: kept 2min/500m pace on rower, thrusters 20-10-10-10, pull-ups 10-10-10
Good job everyone! Nice WOD to start the week-end!
^ My post ^
Nice work Mario! Great time 🙂
Definitely will do Jackie exactly as I did it last year as July’s change for change. I’m really interested to compare to my time last year.
Mobility
10 squats
20 mountain climbers
20 wall ball 20# (first one in the face!)
20 SDHP 45#
10 pull ups
Sampson stretch
WOD “Jackie” Rx’d Time – 11:05 37 second PR 🙂
Great work everyone, great energy at the gym this morning.
Good seeing you!
Great to see you too.
Mobility
10 squats 20 mountain climbers
20 wall balls #20
20 SDHP #45
10 Pull ups (on the rings going to start doing them on rings in my WU)
Samson Stretch
WOD “jackie”
1000m row
50 thrusters #45
30 Pull ups (second biggest band)
Time 9:24
Wanted to get sub 10Mins very happy i got it. Great job everyone.
10 squats
20 mountain climbers
20 wall balls (14#)
20 SDHP (45#)
10 pullups
Samson Stretch
WOD : Jackie
1000m row
50 Thrusters (45#)
30 pullups (black)
15:06 … 3:08 slower than last time, not sure what made this huge difference, but on a positive note I was able to sweat an extra 3 mins 😀
Great morning at CFM.. That was a great way to kick off the weekend, last heat with Christine B, after watching the rest go through this with smiling faces.. My arms still hurt ( but in a good way.. I feel like popeye! 🙂 ) awesome week of doing the girls!! Lol
Jackie
1000 m row 3:34.3
50 thrusters ( too long )
30 pullups
8:20 I think..
Great job everyone!!
Good work man! I l was admiring your technique on the rower. Looked smoooooooth.
Great time on the WOD Jeff! Fast row! Sorry I missed it 🙁
10 squats
20 mountain climbers
20 wall balls (20#)
20 SDHP (45#)
10 Ring Rows
Samson Stretch
WOD : Jackie
1000m row
50 Thrusters (45#)
30 Ring Rows
Time – 9:41
Jackie
1000 m row
50 thrusters @ 45#
30 pull ups on purple band
Time = 12:20
That was a really sweaty one. Felt good to be back at a Saturday WOD. It’s been awhile.
WU
WOD: Jackie
– 1000m Row (3:29.7, roughly a 1:40 pace for the first half and 1:50 pace for the second half)
– 50 Thrusters (45#)
– 30 Pullups (Purple band)
Time: 10:40
Almost time to give up the bands, nice time on the pull ups dude, keep it up!
Hello from Toronto!
WOD: Fran @ 55#
T = 9:36
Last time was in December and my time was 6:23. Hmmmm.
I hope Fran isn’t coming up early next week, I need to try it again very soon to see if I can blame that 3-minute difference on the heat wave here. I was expecting to be a LITTLE slower but not THAT much.
Had a great day today, learning a lot and am excited to get back to apply my new knowledge at the gym.
Fran was a fun experience with all these world-class trainers. I’ll always prefer to do it with my CFM peeps though. 🙂
Miss you guys!
Wu as posted
Wod 10:34
Enjoyed this work out
First time trying it
Great saturday morning group.
Enjoy the week end. .
Certification in Toronto is going well! Top-shelf training staff and invaluable information and instruction. The heat and humidity are brutal and just blinking makes me break out into a sweat…but we are still having a great time. Anxious to get back to Crossfit Moncton and apply some of my learnings 🙂
Fran as Rx 8:06 (31 sec PR from Dec 2011)
Kevin, their “treats” here are worse than yours 🙂