The first of the six Sectional Workouts will be posted tonight at 9pm. You can follow the Games here – http://games.crossfit.com/
“Nate”
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings
The first of the six Sectional Workouts will be posted tonight at 9pm. You can follow the Games here – http://games.crossfit.com/
“Nate”
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings
WU x2
Strength: Back Squats
3x 85-90-100-115-125
WOD: “Nate”
Scaled:
AMRAP in 20 minutes
– 8 pullups (red band; strict)
– 8 dips (parallettes)
– 12 pushups (knees)
– 8 KBS (35#)
= 7 rounds + 10 pushups
Pullups, dips and pushups all scaled for shoulder injury.
I really like Nate!
March 15, 2011
WUx2 (Blue)
Strength: Shoulder press 25×5, 35×5, 45×5, 55×5, 55×5
“Nate”, scaled:
– 8 pullups (Blue)
– 8 dips
– 12 pushups (knees)
– 8 KBS (25lbs)
In 10 minutes: 4 rounds + 4 pullups
Yay! First workout! Congrats!
Welcome and good job on your first wod
Great job on your first one, Mireille! Nice working out with you!
WU x2
Combo of squat and power Cleans x5
70 75 85 100 110×4(PR Reps)
Nate
AMRAP 20 mins
2 muscle ups
4 HSPU (kip)
8 KBS #53
10 Rounds + 1 muscle up
Last time I had to scale a lot because of my back injury, super excited to do it as Rx today! Add Nate to my fav. list!
Wow Joanna, you kicked some a$$ here! Very nice work girl!
Very good !
Thanks 🙂
WOW, Joanna. Impressive! Way to go!!
wow!!
mobility + 2(Box jumps+KBS+C2B+K2E)
practice DU’s instead of strength
Mod. Nate
AMRAP 10 min.
4 rds + 3 HSPU
Started ripping from the MU so took it easy cause I’m doing the games WOD on Thursday night. Tried kipping HSPU during this WOD. I’ll have to master that technique.
We should be a few doing the games WOD on Thursday @ 6:30 so please come and cheer us on 😀 Any form of motivation would help alot.
WU x 2
Strength: Cleans(x5)
70-75-85-95-105
Wrists crazy sore (football) – Really pulling with my arms on last set : poor form
WOD: NATE-dogg
Scaled:
4 ring pull ups (strict)
4 ring dips
4 HSPU
8 KBS 53#
8 rounds even.
Attempted to do WOD with MU but after 2 minutes, I was only able to complete 1 Kipping MU (oops-lost lots of time here) so changed after that to above scale. After round 5 used Kipping HSPU + 10# plate. Thanks for the help Kevin!
What an awesome shoulder workout for me today. Felt great. Absolutely cannot wait to do this one again.
Great job 7:00am crew!! Have a great vacation Heather…. Sonia: Girl! U amazing! Haha great job
WU X 2
Strength Cleans (5’s)
45-50-50-55-55
WOD
Nate – Scale
8 pullups
8 dips
12 pushups
8 KBS (20)
7 rounds plus 8 pullups
Next workout will be in the ocean. Yeah!!!!
sounds like your going on vacation!!! have fun Heather!! 🙂
WU x2
Strength: Push press x 1
50,55,65,75,85(PR 5#),90F
WOD: “Nate”
Scaled:
AMRAP in 20 minutes
– 8 pullups (green & yellow)
– 8 dips (parallettes)
– 12 pushups (knees)
– 8 KBS (25#)
Total = 9 rounds + 12 pushups
Good job kicking Gilles butt 😀
WU x2
Strength: Deadlift x 1
185-225-245-265-275-280(PR 15#)
WOD: “Nate”
Scaled:
AMRAP in 20 minutes
– 8 pullups (yellow)
– 8 dips (parallettes)
– 12 pushups (knees)
– 8 KBS (50#)
Total = 9 rounds + 1 pullup
wu x 2
strenght deadlifts 1’s
100-115-130-150-165 (match my PR)
Nate scale*
8 pullups (green band)
8 Dips
12 Pushups (knees)
8 KBS #25
8 rounds +8 pullups+8 dips+ 12 pushups
ouch (my hands) !!!
WUX2
Strength: Push Jerk
65X5 ~ 75×3 ~ 80×3 ~ 90×3 ~ 95×3 (PR reps) ~ 100×3 (PR) 😀
(previous 1RM = 95)
When the 95’s when up good, I just had to try one more set. They all went up, but the 3rd rep one wasn’t great (felt like too much arch in the back)… but still great feeling to get to 100#. :o)
WOD: “NATE” – amrap in 20min
-8 Pullups (green/yellow bands)
-8 Dips
-12 pushups (knees)
-8 KBS @ 35#
TOTAL: 7 Rounds + 8 Pullups
Not sure, but I think I might have missed a KBS set, so could be 8 reps less. Either way, still a PR compared to Nov.. when I did 6 Rounds and 5 pushups (with red band and 30# KBS).
“Nate” (Rx’d)
20 min AMRAP…
2 Muscle-ups
4 HSPU (strict)
8 KBS (70#)
Total —> 10 Rounds + 1 muscle-up (PR by 9 reps)
Awesome job Jeff!
First workout!
WU x2
Strength: Shoulder Press
5x 45-55-65-80-90
WOD: Nate
Scaled:
AMRAP in 10 minutes
– 8 pullups (red band)
– 8 dips
– 12 pushups (last round on knees)
– 8 KBS (30 lbs)
= 2 rounds + 4 dips
Great work Francis! Congrats on your first official workout!
Congratulations Francis. Welcome to the group!
Way to go Francis! Welcome!
YAY FRANCIS!! Welcome to CrossFit Moncton and great job on your first workout!
Welcome Francis!!
Contests on the first workout Francis!
I meant congrats… Stupid predictive text
NICE!! Welcome to the family.
Front Squat 3RM –> 95-135-155-185 (stopped because I felt some pain behind my left kneecap)
WOD –> 3 rds + 2 HSPU
Well, those HSPU was disaster for me. Did 1 rds with a 25# plate. And 2 rounds without the plate but I was kipping and sometimes Kevin had to help me…. thanks man!
Muscle-ups felt really easy even if it’s been more than 8 months that I haven’t done those.
Pierre, I admire your determination with the HSPUs. There was no way you were giving up! Very inspiring!
wu x 2
Push Press x 5
70-75-80-95-105 (1rm is 125)
WOD: (Scaled)
8 pull ups (no band) — and last 2 rounds ring rows (ripped hand)
8 ring dip (green band)
4 pike push up
8 KBS (35#)
6 Rounds + 4 ring dip
Awesome work Elissa!
WU x 2
Dropped back to blue band for pull ups,as I want to work on strict pullups
Practice double unders and wrist exercises
WOD Nate (Scaled)
16 pull ups – first rounds strict with blue, lasts few rounds kipping (no dips because of wrist)
12 pushups
8 KBS (35#)
Total 6 rounds + 12 pushups
WU x 2
Tried some “knees to elbows”. Time to start doing those in the WU instead of situps!
Strength: OHS (x5)
15-25-35-45-55 (PR)
WOD: “Nate” (scaled)
AMRAP in 20 minutes
8 pullups (green band)
8 dips (parallettes)
12 pushups (knees)
8 KBS (35#)
8 rounds + 8 pullups + 3 dips
First attempt at “Nate”. Had a hard time with my grip on the pullups in the last few rounds. Sweaty=slippery=bad. And holy muscle fatigue with the push-ups! I look forward to our next encounter, Nate 🙂
WUx3
Front Squat
95×5 135×5 155×5 165×5 175×5
Nate 10 rounds 1MU
Used 10# plate and ab mat for the shoulder press.
Nice to meet some new people at the gym.
WUX2
Strength – OHS X5
65-75-85-95-105(PR for reps)
WOD: “Nate” – scaled
AMRAP in 20 minutes
8 pullups
8 dips (parallettes)
12 pushups
8 KBS (53#)
7 rounds + 7 dips
PR by 23 reps. Last time I was using green band for pullups and 50# KB.
Great job evening peeps!
Shoulder Press x5
65-95-105-115-125
WOD: Nate rx’d
13R + 2MUs
Congrats on your MU Mario!
Awesome result Dan!
Nice job Dan!
– Practice DUs: 3, 3, 10(yay!), 6, 3…
– 50x no-show burpees
– MUSCLE-UP!!! (twice)
– warm-up x2
– Shoulder Press x3
95-105-115-125-135(PR)
WOD: Nate, scaled
– 8 pull-ups
– 8 dips (green(2),green+yellow(2+))
– 12 push-ups, spike, 24″box+45plate
– 8 KBS 40#
Score: 4 rounds, 5 dips
Today was a good day, some double-unders… a 3 rep PR… and TWO MUSCLE-UPs 😀
Wooohooo!!!
Congrats Mario! That was fun to watch. Tons of PRs and you registered for the games! What a day.
Congrats on the two awesome muscle ups, your expression when you got the first one was great!
Damn man! That’s awesome! Congrats!
Congrats on the muscle-up, Mario!!
Lots of great energy coming from the gym today!
Good job cousin!!
Way to go Mario! Muscle up Club now!
CFWU x 2
Push Press x 5 – 90-95-115-125-130
W.O.D. “Nate” modified
8 pull ups
8 ring dips
4 HSPU (1st RD one 25# plate, following 2 plates)
8 KBS 53 lbs
5 rounds + 6 pull ups
Tough first workout to come back to.
You need to register!
I tried, but the site was down earlier…
Site has been for some time now …. Haven’t registered yet but will?
Thanks John! Loved this wod, add to my favs too:)
First time doing this wod as rx(had sh injury last time)
12 rounds and 3kbs
Oh and welcome Francis too and congrats Mario. Let’s keep the registrations coming for the games!!!
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