Main Site Monday

By / May 13, 2013

“Nate”

AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings

Compare to Nov.25/11

Jeff and Mario playing on the rings
Jeff and Mario playing on the rings

76 thoughts on “Main Site Monday”

  1. Adam

    Mobility
    WUx1

    Strength: Shoulder Press x5
    45 65 75 85 95
    Last set getting heavy!

    WOD (Scale 1) AMRAP in 20 min of:
    8 Pullups (blue band)
    8 Ring Dips (blue band)
    4 Pike pushups
    8 KB swings (45#)

    7 Rounds + 8 Pullups

    What an awesome workout! that kicked my butt :O. My biggest weakness here was the KB swings, I think I should start practicing those in my w/u. Ring dips I think I could have done with the purple band, going to start trying those in my w/u too!

    Awesome job 6am crew! Great to see everyone was as trashed after that workout as I was 😀

  2. Gabriel

    WUx2 (2nd round tried the 20# vest)

    Strength – Deadlift X5
    225-245-265-285-305

    WOD “Nate”
    AMRAP in 20 min of:
    2 Muscle-ups (scaled to Bar MU)
    4 Handstand Push-ups(25# plate + ab mat)
    8 Kettle Bell swings (70#)

    9 rounds even

    Attempted for at least 1 MU with about 15 sec left but no go.
    HSPU I could have done without the 25# plate.

    Great job 6Am crew!

  3. Maria

    Foam rolling

    WOD Scaled AMRAP in 20 min of:

    8 Pullups
    8 Ring Dips
    4 HSPU with Abmat
    8 KB swings (40#)

    6 Rounds + 8 pullups and 1 dip.

    One round less than last time, but I had scaled to a band for dips, regular pushups and used a 30# KB. Happy with that. Main site Mondays are great. Good job everyone!

  4. Valérie Arseneau

    mob WUx2

    Strength Cleans
    5x 75 – 80 – 80. ran out of time.

    WOD (Scale 1) AMRAP in 20 min of:
    8 Pullups
    8 Ring Dips (blue band)
    4 Pike pushups on toes
    8 KB swings (35#)

    8 rounds + 1 ring dip

    Maria and Gap were entertaining.

      1. Valérie Arseneau

        it was halarious! I burp all the time at the gym but never mid-WOD lol.

  5. Michelle

    Mobility
    WUx2

    Strength: Shoulder Press x5
    40-45-50-55-60 (x 2)

    WOD (Scale 2) AMRAP in 20 min of:
    8 Pullups (blue band)
    8 Parallette dips – No bands available, for ring dips 🙁
    12 Pushups
    8 KB swings (40#)

    7 Rounds + 5 Pullups

  6. Chantal L.

    WU x 2

    SSSSSpush Jerks x 3
    95-105-110-115 (x2) …stopped because of my shoulder.

    WOD Amrap 20 mins
    8 Pullups (Green and purple)
    8 Paralette dips
    12 Pushups
    8 KBS (35# – went light cause I woke up with a pain in my lower back – could go higher next time)

    6 roundds + 9 pushups… Gee the pushups were the hardest, I wish I could do SSSSSSSSSSSSSpike pushus or HSPU … 4 of them seems so much faster?

      1. Chantal L.

        Harder yes… until you get stronger and stronger and stronger…. My wish is that I could do them and I would find it easy 🙂 LOL

  7. Mario

    Thank you Chantal for pointing out that it is a pike pushup and not a spike push up. Only took 3 years for someone to tell me.

    Nice spush sjerks btw!

  8. Tracy

    M x1 WU x2

    Stength – push jerk
    55-60-65-70-75

    WOD Nate AMRAP
    Scale 2 – (scaled to 15 minutes)
    8 ring rows
    8 paralette dips (heels on floor)
    12 push ups
    8 KB swings (25 lbs)

    Total 7 rounds + 8 ring rows

    800 m run 6:36

  9. Kevin

    May 25th – Greater Moncotn Dragon Boat Festival is on! CrossFit Moncton has entered a team and we need paddlers. All you need to do is raise at least $100. Of all the money raised, 60% goes to Lion’s Sick Kids, while 40% goes to our charity of choice, the Moncton SPCA. We came in 4th last year and raised a total of $2500. Let’s see if we can top that this year!

    You need to register to participate!

    http://www.gmdbf.ca/dragonboat.asp?menu=register&lang=0&be=member

  10. Rob Brydges

    Wux2
    Strength x1 back squat
    135-155-175-185-195pr -200pr
    WOD “Nate”
    AMRAP in 20 min of:
    2 Muscle-ups
    4 Handstand Push-ups
    8 Kettlebell swings
    -6round 3 hspu’s
    Rob Brydges

  12. Blake

    WU x 2 w/70# KBS

    OHS x 5
    95-115-125(4)-130-135 (PR reps)

    “Nate” as Rxd
    8 rounds + 3 KBS

    Still need to work on locking out at bottom of *all* MUs (good call Coach Rob). Not consistent but I am pretty sure I locked out more than I did not. Something to work on. 10 Rounds is doable for “Future Me”… better MU transition and faster start on KBS.

    Nice to see some different faces! Everyone should try to pick a time they rarely go to and try it at least once to see a new face, or an old one! 🙂

  13. John Gunn

    Mobility, WUx2 (1/2 pullups black band, 1/2 ring rows)

    Strength – Deadlift x5
    95 – 115 – 135 – 145 – 155

    “Nate” AMRAP in 20 minutes, scale 2 w/ring rows
    8 ring rows
    8 paralette dips
    12 pushups
    8 KBS 35#

    6 rounds + 8 ring rows

    Cashout – Suntan stretch 20s x2

    Cooldown run – 400m in Vibrams (getting more used to running barefoot!)

  14. Gillyon

    Warmup
    Quick strength – back squat (5) 95-115-125

    WOD
    Jumping muscle ups (straight arms, from knees, to the bottom of a deep dip)
    HSPU with abmat
    35lbs KBS
    9 rounds + 3 HSPUs

    I don’t care what anyone says…Coach Rob, you are pretty nice. Hehe ;).
    In all honesty, thank you for the tips. You ran a solid class.

    1. Blake

      I wanted to cheer on your jumping muscle-ups Gillyon, but I was having a hard time breathing…
      Nice work!

  16. Tania

    Mobility
    WU x 2
    Back squat 5 x 75,85,95,105,110

    WOD: Nate
    AMRAP 20 min
    8 jumping pull ups + 8 ring dips with blue band
    4 pike push ups
    8 kbs @ 35#

    Total: 12 rounds + 8 jumping pullups

  17. Heather S

    Mob
    Wu x 2

    Push press 1’s
    79-80-90-105-115

    Wod: Nate scaled
    Amrap 20 minutes

    8 pull ups blue band
    8 ring dips 2 purple bands
    4 pike push ups from knees
    8 Kbs 40#’s

    First time for pike push ups. No wonder I only had to do 4 – those suckers are tough!! Glad that one’s done but still a great wod to start the week

  18. Mario

    Whats a Crossfitter to do when there’s no room in the class? Go nuts, Hopper style!!

    WOD: “Random Hopper” (all exercises provided by CFM coaches, drawn out of the hat by members)

    AMRAP 20 mins
    – 400m Run
    – 30 Situps
    – 30 Mountain Climbers
    – 10 OH Lunges (45/25#)

    Score = 3 rounds + 20 MCs … core burner

    2. Lora

      Oh, so my OH Lunges made the cut? 🙂 Great job Mario. Sounds like a tough core workout for sure.

    1. Gillyon

      That’s a lot of rounds! Time to add more weight or lose the 25 lbs. 🙂
      Still interested in a muscle up race?

  20. Melissa H

    Mobility
    WU x 2

    Strength: OHS x 5
    35-40-45 (ran out of time)

    WOD
    Nate (scaled)

    8 pull-ups
    8 parallette dips
    4 pike push-ups
    8 KBS 25#

    8 rounds + 8 pull-ups

  21. Maddy

    Mobility + mobility class with Jo
    WU x 1

    Strength – OHS
    5 x 10-15-20-25-… ehh… don’t remember if I did 30# or if we ran out of time…

    WOD “Nate”
    AMRAP 20 mins
    8 pullups (black)
    8 dips (paralettes)
    12 pushups (1st round strict then knees on the up)
    8 KBS 35#

    6 rounds + 8 dips

    This was tough on the grip… push ups were a biatch!

    1. Maddy

      Visualized what I had on my bar when I finished my OHS and remember the 15#, 2×5# and 2×2.5# so I did get up to 30#

  22. Frank

    WUx2
    shoulder press x5
    95-105-120-135-145(2)

    WOD: “Nate” Scaled
    AMRAP in 20 min of:
    8 Pullups
    8 Dips (small purple band)
    12 Pushups
    8 Kettlebell swings 53#

    5 rounds + 4 dips – no PR but did ring dips instead of par dips.

  23. Kevin Mack

    Mobility
    WU x 2

    Strength – Deadlifts ( x 5)
    135-145-155-175

    WOD “Nate”
    AMRAP 20 mins
    8 pullups (blue)
    8 dips (paralettes)
    12 pushups
    8 KBS 53#

    6 rounds less 12 pushups (I forgot them in round 2 or 3)

    400m run

    Thanks, Rob.

  24. jeff

    mob
    WU x 2

    foam roll, lots of stretching.. spent some time helping Pat to raise a set of rings, Thanks Patty made the Wod so much easier! lol

    Wod Rx
    2 MU
    4 HSPU
    8 KBS @ 70

    11 rounds + 3 HSPU the limiter on this wod for me was the HSPU as I got to the 9 round they were one at a time with waaayyy too much time between them!.. fun wod, who knew I’d like this one? lol..

  25. Robyn

    Mobility, WU x 2

    Strength: Deadlifts @ 5 x 85-90-95-100-105

    Thanks for the tips, Marie-Noelle! 🙂

    WOD: “Nate”
    AMRAP 20 minutes

    Scaled to:
    8 Ring Rows
    8 Parallette Dips
    12 Push Ups
    8 KBS @ 20#

    >>> I probably am ready to do more than 20# for KBS, as long as I maintain good form, I think.

    Score: 5 Rounds + 8 Ring Rows

    Being MIA for 11 days certainly wasn’t a good thing, so I was glad to be back tonight and I needed every second of that 20 minute butt-kicking!

    I feel like I am more in control of other areas of life, when I follow through on my CrossFit commitment, if that makes any sense at all. 🙂 It spills over, I guess…

      1. Robyn

        Thanks, Lora! It was great to be back!

        Sorry for any confusion I may have created re: set-up. You were really patient while I was being a spaz. 😛

      2. Lora

        Spaz? Hardly! There was a lot of equipment to get set up for this WOD. I didn’t want to crowd you too much….classes with lots of different movements and lots of people are always interesting 🙂

      3. Robyn

        Usually, I’m slow to get my space set up and end up with a barbell in one corner of the gym and all the rest of my equipment in the other. Ha ha!

        It worked just fine though. 🙂

  26. Laura K

    Mob wux2
    800m 5:01:59
    Strength: Push press 35 45 50 55 60
    WOD: Nate scaled 2
    8 pull ups blue band
    8 paralette dips hand release
    12 push ups from toes hand release
    8 KBS @ 30lbs
    5 rounds 5 KBS
    Stretched @ 1:45 plank
    The push ups almost killed me. Thanks Amanda for the great class. I tried to “snake” less in your honor.

  27. Julie J

    Mob WU X 2

    Strength: Deadlift X 5
    30-35-40-45-55

    WOD: Nate Scaled 2
    AMRAP 20 mins

    8 RIng Rows
    8 Paralette Dips (release hands and 25 # plate)
    12 Pushups (from knees)
    8 KBS ( 15 #…could have been at least 20#)

    6 Rounds + 8 Ring Rows

    Loved the workout, but man those pushups were killers!!

  28. Corinna

    WU x 2

    Practiced HSPU’S, Jumping MU’s and KBS

    WOD:

    2 Jumping MU’s
    4 HSPU’S with 25 lb plate and abmat and two 45lb plates on each side
    8 KBS @ 50 lbs

    10 rounds + 2 HSPU’S

    I really liked this WOD!

    Great class Amanda! A lot of balls on the air to juggle tonight and you juggled all of them quite well!

  29. Heidi

    WU x 2

    Back Squat 1:

    105-125-145-165-175

    WOD: NATE
    8 pull ups (no band)
    8 Ring Dips (Skinny Band)
    4 HSPU with Ab Mat
    8 KBS @ 50#

    6 Rounds + 1 PU

    First time using the 50# KB in a WOD. Felt pretty good, but only because there were low reps. My apologies to anyone in my immediate surroundings during my last full round of pull ups when I dropped several F-bombs after failing 4 pull ups in a row….very frustrating when your chin just won’t go over the bar. Grrr!

    Fun WOD. Really liked this one.

  30. Jeff L

    Mobility
    WU X 2

    No strength – was supposed to be front squats but wrist didn’t feel right in the 1st rep.

    WOD – Nate

    Scale 2

    8 pull ups black band
    8 paralette dips
    12 push ups
    8 KBS 70#

    Score – 5 rds + 4 dips

  31. Lora

    Mobility
    WU x 2
    Lacrosse ball on pecs, traps, glutes, calves

    Strength: Front Squat x 5
    95(10)-135-145-160 *ran out of time, but was happy to stop there. Cycling almost 90k last week has left my legs a little tired.
    Great sharing a bar with you Jeremy 🙂

    WOD “Nate” scaled
    2 MU (progressions on rings with blue band)
    4 HSPU (strict with 25#, 10# and abmat)
    8 KBS @ 53#
    Total = 10 rounds + 2 MU

    Thanks for the feedback on my KBS Coach Marie-No. 🙂

    Cashout – suntanner stretch….in the sun…..ahhhhh.

    1. jeff

      nice job on this one, and good choice on the progression, I think that is the best one for MU as you get the “feeling” the same as the MU.

  32. Amanda

    No strength, no time

    Nate, scaled to 50# kb and pullups/dips instead of MU’s

    I only got 4 rounds + 2 HSPU. That’s a round less than last time but I was still using a band for my dips last time and I went up 15# for my kb.

    I should have scaled it to get more rounds…it was mostly the dips that slowed me down though, because I haven’t been practicing them enough. Going to add them back to my warmup.

  33. Jeremy L

    Mobility
    WU x 2

    Strength : push Jerk x 5
    95-135-155-165-145(back down to work on opening knees and hip pop)
    Thanks for sharing Lora and for the tips. Still lots of mobilty to work on

    WOD Nate: Scaled
    AMRAP 20 Mins
    8 pulls ups
    8 ring dips ( 2 small purple bands)
    4 pike push ups
    8 KBS ( 53#)

    Total : 7 Rds + 5 pull ups

    1. Lora

      Smart move to lower the weight and work on form. I struggled with push jerks for about a year and a half (ask Kevin and Jo…I’m not sure why they didn’t give up on me). It will come. Focus on keeping those heels down on the dip and really jumping the weigh up. Squeeze your butt. Get those knees straight and then dip back down under the weight. Its fast and powerful. You are well on your way 🙂

  34. Sebastian

    WU x 2

    Strength: rolling pistols

    WOD:

    AMRAP in 20min
    2 MU (did first three RX then jumping MUs, over rotated one shoulder)
    4 HSPU RX
    8 KBS 53lb

    10 rounds even.

    Post WOD 4km run – 19min

  35. Jack

    WU x 1

    Front squat x 5
    135,155,185,215,220 (5# PR)

    WOD:
    AMRAP 20 min
    2 jumping muscle ups
    4 HSPU RX
    8 KBS @ 70#

    10+2 mu

  36. Brianna

    Mob WU X 2

    Strength: front squat
    5x 50-55-60-65-70-75 (did an extra set for fun)

    WOD: Nate Scaled 2
    AMRAP 15 mins

    8 RIng Rows
    8 Paralette Dips
    12 Pushups (from knees)
    8 KBS with 25 #

    5 Rounds + 5 pushups

    I wanted to do the extra 5 mins but Kevin told me…”next time”

  37. Shane Hayes

    Mobility
    Wu x 2
    Strength back squats
    185/ 245/ 265/ 285/ 305 x 5
    Tried a couple muscle ups, no go. Somehow I have Lost them!! Very disappointing
    Wod (Nate)
    Amrap 20 mins
    8 Pullups 8 ring dips
    4 hspu’s
    8 kb’s 70#
    Started off terrible one reason not being able to do muscle ups… But started my ring dips and strap wouldn’t hold my weight had to fix it a couple times then got it tied, then my wall spot was stolen so I was constantly changing places just to stay out of everyone’s way.. Kb’s went perfect… Lol
    7 rounds 8 dips. Most of my hspu were strict. Not on purpose but my brain wasn’t working.
    Great class all in all. Thanks Mario

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