Lots of news…please read

Poker Night – What’s a better night for you? Friday or Saturday? Respond in the comments.

Jeff came up with a great idea for a fundraiser! He challenges members to sponsor a day between now and May 27th (when we leave for Calgary). For the day you sponsor and for every member that posts their results, you donate $1. For every cancellation, you take back $1.

You can sponsor a day on your own, with someone else, or a small group. I’ve set up an online calendar so you can see what days have been taken already. Let me know what day you’d like to sponsor. Jeff will be sponsoring today, so EVERYONE, post your results!!

3 rounds of:
10 Deadlifts (225/155#)
5 Muscle-ups

Need a spare? Heidi and Sonya can help.

108 thoughts on “Lots of news…please read”

  1. Today’s posts are brought to you by … me! 😉
    I encourage all of you to POST YOUR RESULTS!!!!

  2. Jeff, that is one good idea.
    Kevin I booked myself for 4:15 today as my meeting after school was cancelled this am.
    So there is a 5:30 available for today.

  3. Heather (Mum)

    Kevin, I will sponsor the 17th. Great idea Jeff.
    CFWU X 2
    Practice muscle ups!
    3 rounds of:
    10 deadlifts 10 @ 115 and 20 @ 95
    5 muscle up progressions
    Time 7:26
    That was fun to learn the technique for muscle ups.
    Post, Post, Post everyone.

  4. Sonia and I did the South Texas Sectional WOD #2 this morning. Almost barfed again.

    3 rounds:
    4 HSPUs
    8 Clean and Jerks (135#)
    12 Burpees

    6:22 (This would have put me 12th in Texas)

    And Sonia would have placed 1st!! Get ready for California!

  5. mai 11 2010

    wu x 2
    practice muscle up

    3 rounds
    10 deadlifts @ 95
    5 muscle up progressions
    time 6.44

  6. Cool idea Jeff!
    it’s not a CF WOD – but it is a modified CF Endurance WOD – so Jeff you decide if it counts or not…

    morning pool workout:
    500m at 80% effort
    500m at 90% effort
    500m at 80% effort
    500m at 90% effort

    i lost count of laps a few times – i anticipated a time of 40 minutes and it took 50. so i know i did at least 2000m, but might have done up to 2500m.

    and if the rain holds off i’ve got my first race of the season tonight so i’ll post again later! 🙂

  7. Strength 5×3
    Weighted pullups 20-25-27.5-27.5-27.5
    Snatches 65-95-95-95

    3 rounds
    2 HSPU
    6 ground to overhead (clean/jerk at 95lb)
    10 burpees

    Time: 4:18

    Wow… tougher than it looked on paper, but very very happy with my time. Thanks for the push and encouragement!

  8. Steve (M/35/205)

    CFWU x 2

    Muscle Up Practise – Red Band
    – False Grip Ring Row
    – Dip
    – Transition (ring row, thru, dip)

    WOD – 3R for time
    10 Deadlift (205#)
    5 Muscle-up Progressions (leg assist)


    Used legs from floor through transition. Dips were unassisted after out of the hole.

  9. Shane and I can sponsor May 21st…..it is also Shane’s birthday that day…..35 Burpees for everyone!!!!!

  10. I’m sorry but Mom and I have to cancel our 5:30,she’s flat on her back!But we would like to sponsor a day as well!!Doesn’t matter which one 🙂

  11. wu x 2
    practice muscle up

    3 rounds
    10 deadlifts 195#
    5 muscle up progressions
    time 7.01

  12. WU x 2

    Practice Muscle Up

    3 rounds
    10 deadlifts 225#
    5 muscle up progressions
    Time 4:17

  13. Heather (Mum)

    Great job this am Kevin and Sonia. You two will rock Calgary. Wish we could all be there to cheer for you.

  14. CFWU x 2

    First unassisted ring dip!

    Practice Muscle Ups

    WOD 3 Rounds of
    10 Deadlifts 225#
    5 muscle up progressions

    Time: 4:00

    Great job 4:15 class!

  15. Great job on the muscle ups Guy, Marc and Darrell 🙂 good job on the workout everyone too!!

  16. CFWU x 2
    Practice MU (progression)
    WOD – 3 rounds of:
    10 Deadlift 225#
    5 MU (progression)
    time 3:42

    Tried some MU after the WOD for the first time. Got 3 in a row 😀
    Good job 4:15 crew

    1. I just canceled my 6 a.m. tomorrow Nicole. It should be freed up on the schedule if you check the bookings.

  17. CFWU x 2
    Practice Muscle ups progression

    WOD: 3 Rounds of

    10 Deadlifts #225
    5 Muscle ups progression

    Time: 6:24

    Tried Muscle ups and was able to do one again.
    My claim to fame is that I am the oldest who can do a muscle up.
    I suspect that Marcel will challenge for my belt soon.

    Way to go Marc & Darrell!

  18. warm up x2

    practice muscle ups

    3-rounds of

    10 deadlifts 225
    5 muscle ups progressions

    time: 4:12

  19. CFWU x 2
    Practice muscle up progression
    3 rds of

    10 dead Lift 165#
    5 Muscle up progressions


  20. wux2
    400m Run = 1:35
    400m Run = 1:26 (PR by 2 sec) 🙂 …new shoes!

    Practiced muscle-up progressions

    WOD (3 rounds):
    10 Deadlifts (225#)
    5 M-U Progressions

    Time = 5:22

    After the WOD I got my first muscle-up!!! 8)
    Stuck around to try a few more and got three total.
    Next will be to get three in a row!

    Gillyon, you are so close! Just think…”take your shirt off”.
    Marcel, I can’t wait to read your post later!

    With your support for the next two weeks we are going to raise of tonne of cash for Kevin and Sonia!

    1. WOOO HOOO JEFF! You made it look so easy! 🙂
      I am going to practice the take your shirt off tonight. 😉

    2. Thanks Everyone! It was a great feeling to be at the top and realize I just did it! 😀

  21. Warm up x 1 and a half…

    WOD (3 rounds)
    10 deadlifts #95
    5 Muscle up progressions (baby ones)


    Great idea Jeff!

  22. WU x 2
    WOD deadlift #185
    Got first muscle up!
    Great job 4:15 crew nice job on the muscle ups Marc

    1. Kevin, did you get this on video because you know how Darrell likes to swing around on the rings and pretend he’s doing something significant!

      Way to go Darrell! 🙂

  23. Warm Up x 2

    WOD: 3 Reps of:

    10 Deadlifts @ 135#
    5 Muscle Up progressions
    Time: 7:04

    This was my first attempt at any sort of muscle up…very strange move. Definitely something to work on.

  24. CFWU x2

    WOD: 3 Rounds
    10 Deadlifts @210
    5 Muscle up progression


    Post WOD muscle ups x4 (PR for reps)

    1. Wicked Dan! Now I have to catch you! Good motovation, considering it’s my goal to get one MU by June 8th.

  25. 1st results posting WOD deadlift 135 lbs and very ugly progressive muscle ups.
    3 rds. in 5:00.
    I’d like to thank the gym floor for being such a good help on my ugly muscle ups!!

  26. CFWU x 2 (light deadlifts instead of knees to elbows)

    Muscle up progression practice


    10 deadlifts @ 210 lbs
    5 muscle up progressions

    Time 6:19

    Sorry to disappoint, but I did not get my muscle up yet…soon though!

    1. Damn…hit the wrong button.

      Muscle up progressions

      WOD: 3 Rounds
      10 Deadlifts 115 lbs
      5 muscle up progressions
      Time: 4:45

  27. If there are any days left, I’d like to sponsor one.
    Which day doesn’t really matter.

  28. CFWU X 2
    Practice muscle ups
    3 rounds of:
    10 deadlifts 130#
    5 muscle up progressions
    Time 6:52

  29. CW x 2
    Practice muscle ups (the grip feels great, my dip is great…it is that transition that I am struggling with)

    3 rounds of:
    10 deadlifts 155lbs
    5 muscle up progressions
    Time: 5:34

  30. I caught them all on tape! I’ll work on the video tomorrow and post it Thursday. Congrats to everyone who got one, and for those that worked on them!

    As of right now, all of the dates are sponsored! Thank you so much to everyone for helping us! I am unable to thank you enough!

    Jeff mentioned it earlier…if you’d like to still sponsor a day, we could double up on any day.

  31. CFWU x 2
    (light Deadlifts in lieu of knees to elbows)
    Muscle Up Progression
    10 Deadlifts (145#)
    5 Muscle up progressions

    Almost got my first Muscle Up. So Close I could taste it…. Thanks everyone in the 6:30 crew for your encouragement!

  32. I gotta say…. I fucken love you guys!

    I really don’t know of another place where people come together to laugh, cry, swear and puke together like this group. The kindness, encouragement and generosity of Crossfit Moncton members… well it’s got me a little choked up at the moment.

    Jeff you had a wonderful idea, and within a day CFM has taken it up and we are running with it to the point that less than 24 hours later all the sponsor days are booked…. I mean what can you say to that? Where else would you find that?

    You’re really an incredible group of people and Kevin…. man, this is your doing.
    We’re proud of you and Sonia already and you haven’t even left yet.

    This crystallizes why I belong at CFM and not some other “Brand Name” gym.
    I take my hat off to all of you! (And yes, I actually put a hat on just so I could take it off, so that statement would be true)

    Cheers to all of my CFM brothers and sisters!

  33. WOD #2
    short track mountain bike series race – first of the year!
    10.5km, 4 laps, 54:59
    first place female by 2:20 – gotta love CF!

  34. Oppsi I almost forgot to post my results

    Warm Up x 2

    WOD: 3 Reps of:

    10 Deadlifts @ 155#
    5 Muscle Up progressions
    Time: 5:55

  35. Warm up x2
    Light deadlifts
    Practice Muscle Up Progression
    10 Deadlifts (95)
    5 Muscle up Progressions
    4:48 (The guys at the 6:30 class made muscle ups look so easy. I think us girls did good for our first time. Awesome to have a long term goal and get closer everytime)
    Next class Scott is going to get it!!!

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