Great article Marie!!!
Awesome coaching the other day too!
Cheers!
Amanda
Great article Marie-Noelle!!
And Kevin I love your article as well!
Chantal L.
WU x 2
no strength… by the time I looked at the clock it was already 6:25?
WOD
20 FS – 105# (80% of my clean)
30 BJs – 21″
40 KBS – 35#
50 WB (14#, 9′)
11:34 This WOD made me nervous, but it was actually not as bad as I thought. Referring to the newsletter’s article… WHAT A GOOD SWEAT! Just kidding… but I usually don’t sweat this much, so yeah – it mentally felt good. LOL
Shawn Johnson
Mobility
WU x 2
Front Squat x 5
95-105-125-135-145
WOD
20 Front Squats – 105#
30 Box Jumps – 24″
40 KBS – 40#
50 Wall Ball – 14#
Time: 10:32
Gillyon
Great newsletter. Love the photos! Marie No…you are simply amazing. Reading your bio gave me chills. You are inspirational. 🙂
WOD
Warmup
Cleans played with technique. Arms are bending before full extension. Need to work on this before my weight goes up.
WOD @ 95lbs
Could have went heavier and will next time, but my form gets ugly fast with heavy weight.
9:36
Shoulder Press x 5
40-45-50-55-60 (x2) These make me soooo mad!
WOD
20 Front Squats – 95#
30 Box Jumps – 24″
40 KBS – 35#
50 Wall Ball – 10#
Time: 10:48
This wod terrified me, and I liked it 🙂
Gillyon
AWESOME TIME
Michelle
Oh, to compensate the let down on my shoulder press… I got my first 3 toes to bar, after the wod (can’t string together yet). It all balances out!
Michelle
Great article Marie-Noelle; I’m in awe!
Caleb
Mobility
WU x 2
Foam Roll
WOD
20 Front Squats – 115#
30 Box Jumps – 30”
40 KBS – 35#
50 Wall Ball – 20#
Time: 11:16
Caleb
Mobility
WU x 2
Foam Roll
WOD
20 Front Squats – 115#
30 Box Jumps – 30”
40 KBS – 35#
50 Wall Ball – 20#
Time: 11:16
Cashout stretches
Rowed 1000m
Caleb
Sorry for the double post. I did not do the workout twice 🙂
Rob Brydges
Congrats on your double workout. To bad you got the exact same time.
Melissa H
Mobility
WU x 2
Strength: OHS x 5
30-35-40-45 (ran out of time to try 50#)
WOD (15 min cap)
20 front squat @ 45#
30 box jump 18″
40 KBS @ 30#
50 Wall Ball @ 6#
Time: 12:25
Really psyched myself out on this with the box jumps, took it slower than I could’ve handled I think.
Cash out: forward bend
Practice DU (up to 14)
Kevin Mack
Mobility
WU x 2
Strength: Front Squat x 5
80-90-100-110-120#
WOD
20 Front Squats – 95#
30 Box Jumps – 24″
40 KBS – 35#
50 Wall Ball – 14#
Time: 14:18
Heather S
Great newsletter Marie-Noelle!
I have had the chance to share the bar with Marie-Noelle many times and always feel inspired and motivated after spending time with her. So glad she is part of the CFTMoncton family 🙂
I would like to thank all member I’ve had the pleasure to coach in my first full week of classes. I’m really having a whole lot of fun, it is truly motivating and makes for a cheerful morning before heading to the office! Helps getting through the more stressful work days!
Denis
OHS X 5
45-65-75-85-95 15# PR
WOD
135#
24″ box jump
53# KB
20# Ball
15:15
Killer wod
Great line from the newsletter “Abs are made in the kitchen.”
Kevin
I’m still hurting from this wod.
WOD rx’d
10:07
FS were 7-6-4-3
BJ were slow
KB in 3 sets
WB in 3 sets
Blake
Wow man, that’s a great time for a frickin’ heavy WOD.
I like that you posted how you broke it down…I often neglect to think about that part.
Kevin
Next time, I’ll try 3 sets (10,6,4). Helps future-me.
Strength: Deadlift x 5
75-95-105-115-125 (10# PR and it still felt great!)
WOD (15 min cap)
20 front squats – 65#
30 box jumps – 18″ (started at 20″ but after doing the squats unbroken my legs were just not obeying…)
40 KBS – 25#
50 Wall Balls – 8#
WOD:
20 Front Squats @ 145# – (10/6/4)
30 Box Jumps @ 30″ (steady and almost unbroken)
40 KBS @ 53# (24/16/10)
50 Wall Balls @ 20# (all messed up and slow…no-repping on my very first rep was not a good sign)
TIME: 11:43
Jack
WU x 2
Strength: OHS x 5
55,65,75,85,95
WOD:
20 Front Squats @ 135#
30 Box Jumps @ 24″
40 KBS @ 45#
50 Wall Balls @ 20#
TIME: 10:25
Being the first day back from 2 weeks of abusing my body I scaled alot. Glad I did cause it almost killed me.
I missed crossfit more than anything. I tried to do some workouts at the hotel but it wasn’t the same. Glad to be back.
Rob Brydges
Wux2
No strength. Rolled out
20 Front Squats (205/145# or 80%) did 140lbs
30 Box Jumps (30/24″)
40 KBS (53/35#)
50 Wall Ball
-11:05
Rob Brydges
Andrea
Mobility
WUx2
Strength: Shoulder press
25-30-35-40-45
WOD:
20 front squats #55
30 Box jumps 12″ box with 45 pound weight
40 KBS #25
50 Wall balls #8
Time 9:12
I think I should have done more weight with the squats because I did them unbroken!
Heaviest weight I’ve cleaned in a workout to date. Squats done in 3 sets 11-6-3, box jumps unbroken but slow and steady (jump up step down), KBS 25-15 and wallballs…well lets just say they took about half my time. Fun!
Michelle
Wow!
Gillyon
Holy F! (F meaning front squat)
Darrell
Nice job
Gabriel
Really Nice! Great job Joanna!
Marie-No
Jo you are such an inspiration!!! Great job
Tania
Great Newsletter!
WOD
20 Front squats 60#
30 Box jumps 20″
40 KBS #20# (I think I am ready to go heavier, these were not challenging enough)
50 wall balls 10# (so many no reps yikes!!!)
WOD
20 Front Squats – 185#
30 Box Jumps – 24″
40 KBS – 45#
50 Wall Ball – 20#
Time: 35 walls ball completed
very though WOD, had a couple of failed attemps to clean the bar, box jumps were very slow, too much rest time in between resps, back was hurting on the wall balls, poor performance overall. I know I could have finished this under 12-15 minutes. Time to refocus!
Heather S
Maybe one for change-for-change…I know you’ll nail this one next time 😉
Kevin
Member Challenge
15 burpees over rower + 350m row
1:46
WOD
20 Front squats @ 25#
30 Step ups @ 18″
40 KBS @ 30#
50 Wallballs @ 6#
Time : 8:46
My ‘noodle legs’ tell me that this was a good one… I couldn’t even hold in my clutch at red lights on my way home… had to put it into neutral!
Next time – more weight on squats (hopefully…), KBS @ 35# and heavier wallball.
Jeff L
Mobility
WU X 2
Strength – Front Squats X 5
135-185(3)-185-205-225
WOD
20 Front Squats 185#
30 Box Jumps 20″
40 KBS 53 #
50 Wallballs 20#
Time – 12:29
Gabriel
Great job Jeff!
Amanda
Strength: only did 3 sets of back squats…trying to ease back in after vacation! In hindsight, I shouldn’t have bothered with a strength tonight!
5x 125-135-145
WOD: holy @#$%. I’m going to be crippled for a week.
20 Front Squats (100#) – I should have been at 120# but I knew it would be too much after 8 days off. Broke these into 3 sets
30 Box jumps (24″)
40 KBS (35#)
50 wall balls – 14#, 10″.
Finished at the 15:00 mark. Thanks for the push Chris and Marie-Noelle.
Great job tonight everyone!
Gabriel
Welcome back Amanda, great job on the WOD and excellent coaching!
Darrell
Wux2
Cleans x5
95 135 155 175 185
WOD
front [email protected] 185 4,2,2,2,2,2,2,2,2
Rest of WOD rx
Danial
WuX2
Strength : Cleans x5
65 75 85 95 105
WOD
20 Front Squat 65 lbs
30 Box Jumps @ 28 inch
40 KBS @ 35 lbs
50 Wall balls @ 20 lbs
10:09
Front squat is coming along . Have to break my wrist in . The weight pushing down on my wrist and fingers kills . I taped them up before WOD and seemed to help a little better . Going to add 10 more pounds onto my front squat next time and eventually I will be at %80 . Other then that box jumps were great 30 looked too high but once I stared doing 28 I realized I could of done them at 30 next time . KBS went well heavier weight next time . Wall balls broke them down into 3 set and now my legs are jello .
Good Work every one see ya all Friday
Gabriel
Great job Danial!
Gabriel
WUx2
Strength – OHS X5
45-65-75-85-95
1st time in over 1 year am doing them to these weights and wrist fells great when taped up.
WOD
20 Front Squats (185#) 16-4
30 Box Jumps (30″) Very broken
40 KBS (53#) 10-10-10-10
50 Wallballs (20#) Very broken
Time – 11:30
Should have broken the Front Squats in 3 sets.
Great job 6:45 crew!
Marie-No
Great work today everyone! Thanks for the support and comments about the news letter. Moncton Crossfit and its members is what keeps me going!
Laura K
Nice newsletter. Thanks for sharing. You are an awesome athete, coach and person.
Wod
20 front squats @ 110 (less than 80% of my front squat so I could clean it :s)
30 box jumps 20″
Kbs 35# unbroken
Wall balls 10″ 10#
Front squats were 10-6-4
Box jumps went really well tonight, no hesitation between jumps soon will be rebounding!! 15-10-5
Wallballs sets of 10 – Did 10# wb after some serious massage therapy on the arm/elbow this morning. Good idea since could feel it pretty much after the first 15.
WOD was not nearly as bad as it looked!
Welcome back Amanda!!
Heather S
Time: 11:12
Shane Hayes
Nice work heather
Shane Hayes
20 Front Squats (205/145# or 80%) 30 Box Jumps (30/24?) 40 KBS (53/35#) 50 Wall Ball.
Mobility
Wu x 2 Pullups were chest to bar (strict)
Strength practice cleans 135×10/ 185×5/ 205×2/ 215×2 heaviest I have ever tried and they felt good. They were power cleans.
Wod rx 10:52 Squats were 10/5/5, box jumps were steady and felt good, first time doing 30”, wall balls were slow and crappy… Lol
Great news letter Marie-Noelle, also great write up Kevin.
Amy
Mobility
WU x 2
Strength deadlift x5 60-65-70-75-80
WOD
20 front squats 45#
30 box jumps 12″
40 KBS 20#
50 wall balls 4#
Time 12:18
Great workout! My legs haven’t been that wobbly after a WOD in awhile. I should have used a 25# kettle bell and a heavier med ball.
Leesa
Mob
Wux2
20 Front Squats (65#)
30 Box Jumps (12″)
40 KBS (25#)
50 Wall Ball 6#
Time:11:38
Jason Gagnon
Mobility
Wu x 2
Strength
Push Press
95,125,135,145,155 x 5 PR of 5#
WOD
20 Front Squats (135#)
30 Box Jumps (30″)
40 KBS (45#)
50 Wallballs(20#)
Time: 11:51
good time but need to improve on taking less breaks.
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…
Awesome article Marie-Noelle!
We are so lucky to have you with us at CrossFit Moncton!
Mobility
WU x 2
Shoulder Press x 5
65-75-85-90-95(3)
WOD
20 Front Squats – 115#
30 Box Jumps – 30″
40 KBS – 45#
50 Wall Ball – 20#
Time: 8:18
80% of my front squat is heavier, but my back didn’t feel like cleaning anything heavier than 115# this morning.
Smart choice, good job Vincent!
Really fast!
Great article Marie!!!
Awesome coaching the other day too!
Cheers!
Great article Marie-Noelle!!
And Kevin I love your article as well!
WU x 2
no strength… by the time I looked at the clock it was already 6:25?
WOD
20 FS – 105# (80% of my clean)
30 BJs – 21″
40 KBS – 35#
50 WB (14#, 9′)
11:34 This WOD made me nervous, but it was actually not as bad as I thought. Referring to the newsletter’s article… WHAT A GOOD SWEAT! Just kidding… but I usually don’t sweat this much, so yeah – it mentally felt good. LOL
Mobility
WU x 2
Front Squat x 5
95-105-125-135-145
WOD
20 Front Squats – 105#
30 Box Jumps – 24″
40 KBS – 40#
50 Wall Ball – 14#
Time: 10:32
Great newsletter. Love the photos! Marie No…you are simply amazing. Reading your bio gave me chills. You are inspirational. 🙂
WOD
Warmup
Cleans played with technique. Arms are bending before full extension. Need to work on this before my weight goes up.
WOD @ 95lbs
Could have went heavier and will next time, but my form gets ugly fast with heavy weight.
9:36
Good job all 6 & 7 AM’ers !!
Great coaching! Thanks!
Mobility
WU x 2
Shoulder Press x 5
40-45-50-55-60 (x2) These make me soooo mad!
WOD
20 Front Squats – 95#
30 Box Jumps – 24″
40 KBS – 35#
50 Wall Ball – 10#
Time: 10:48
This wod terrified me, and I liked it 🙂
AWESOME TIME
Oh, to compensate the let down on my shoulder press… I got my first 3 toes to bar, after the wod (can’t string together yet). It all balances out!
Great article Marie-Noelle; I’m in awe!
Mobility
WU x 2
Foam Roll
WOD
20 Front Squats – 115#
30 Box Jumps – 30”
40 KBS – 35#
50 Wall Ball – 20#
Time: 11:16
Mobility
WU x 2
Foam Roll
WOD
20 Front Squats – 115#
30 Box Jumps – 30”
40 KBS – 35#
50 Wall Ball – 20#
Time: 11:16
Cashout stretches
Rowed 1000m
Sorry for the double post. I did not do the workout twice 🙂
Congrats on your double workout. To bad you got the exact same time.
Mobility
WU x 2
Strength: OHS x 5
30-35-40-45 (ran out of time to try 50#)
WOD (15 min cap)
20 front squat @ 45#
30 box jump 18″
40 KBS @ 30#
50 Wall Ball @ 6#
Time: 12:25
Really psyched myself out on this with the box jumps, took it slower than I could’ve handled I think.
Cash out: forward bend
Practice DU (up to 14)
Mobility
WU x 2
Strength: Front Squat x 5
80-90-100-110-120#
WOD
20 Front Squats – 95#
30 Box Jumps – 24″
40 KBS – 35#
50 Wall Ball – 14#
Time: 14:18
Great newsletter Marie-Noelle!
I have had the chance to share the bar with Marie-Noelle many times and always feel inspired and motivated after spending time with her. So glad she is part of the CFTMoncton family 🙂
I would like to thank all member I’ve had the pleasure to coach in my first full week of classes. I’m really having a whole lot of fun, it is truly motivating and makes for a cheerful morning before heading to the office! Helps getting through the more stressful work days!
OHS X 5
45-65-75-85-95 15# PR
WOD
135#
24″ box jump
53# KB
20# Ball
15:15
Killer wod
Great line from the newsletter “Abs are made in the kitchen.”
I’m still hurting from this wod.
WOD rx’d
10:07
FS were 7-6-4-3
BJ were slow
KB in 3 sets
WB in 3 sets
Wow man, that’s a great time for a frickin’ heavy WOD.
I like that you posted how you broke it down…I often neglect to think about that part.
Next time, I’ll try 3 sets (10,6,4). Helps future-me.
Happy I witnessed. Badass.
Heavy! Fast! Nice!
Great newsletter this month! Wow!
Mobility
WU x 2
Strength: Deadlift x 5
75-95-105-115-125 (10# PR and it still felt great!)
WOD (15 min cap)
20 front squats – 65#
30 box jumps – 18″ (started at 20″ but after doing the squats unbroken my legs were just not obeying…)
40 KBS – 25#
50 Wall Balls – 8#
Time – 11:22
This one was FUN. 🙂
I guess it doesnt have to be fun to be fun…
Awesome article Marie- Noelle.You are truly an inspiration and it is always an encouragement when you are at the box!!!
As always excellent Newsletter. Way to go Marie-Noelle, excellent article!
Also congrats to the Paleo Challenge winners and all those who participated.
Hope all of you will keep on the Paleo Train from this day farward.
WU x 1
50 No-Show Burpees due to me being a dummy
Push Jerk x 1
155(3) – 165(2) – 170 – 175 – 180 (PR)
WOD:
20 Front Squats @ 145# – (10/6/4)
30 Box Jumps @ 30″ (steady and almost unbroken)
40 KBS @ 53# (24/16/10)
50 Wall Balls @ 20# (all messed up and slow…no-repping on my very first rep was not a good sign)
TIME: 11:43
WU x 2
Strength: OHS x 5
55,65,75,85,95
WOD:
20 Front Squats @ 135#
30 Box Jumps @ 24″
40 KBS @ 45#
50 Wall Balls @ 20#
TIME: 10:25
Being the first day back from 2 weeks of abusing my body I scaled alot. Glad I did cause it almost killed me.
I missed crossfit more than anything. I tried to do some workouts at the hotel but it wasn’t the same. Glad to be back.
Wux2
No strength. Rolled out
20 Front Squats (205/145# or 80%) did 140lbs
30 Box Jumps (30/24″)
40 KBS (53/35#)
50 Wall Ball
-11:05
Rob Brydges
Mobility
WUx2
Strength: Shoulder press
25-30-35-40-45
WOD:
20 front squats #55
30 Box jumps 12″ box with 45 pound weight
40 KBS #25
50 Wall balls #8
Time 9:12
I think I should have done more weight with the squats because I did them unbroken!
WOD RX’d !!
13:17
Heaviest weight I’ve cleaned in a workout to date. Squats done in 3 sets 11-6-3, box jumps unbroken but slow and steady (jump up step down), KBS 25-15 and wallballs…well lets just say they took about half my time. Fun!
Wow!
Holy F! (F meaning front squat)
Nice job
Really Nice! Great job Joanna!
Jo you are such an inspiration!!! Great job
Great Newsletter!
WOD
20 Front squats 60#
30 Box jumps 20″
40 KBS #20# (I think I am ready to go heavier, these were not challenging enough)
50 wall balls 10# (so many no reps yikes!!!)
8:10
WU x 2
deadlifts x5 (sumo stance)
210-240-275-315-345 (10# PR)
WOD
20 Front Squats – 185#
30 Box Jumps – 24″
40 KBS – 45#
50 Wall Ball – 20#
Time: 35 walls ball completed
very though WOD, had a couple of failed attemps to clean the bar, box jumps were very slow, too much rest time in between resps, back was hurting on the wall balls, poor performance overall. I know I could have finished this under 12-15 minutes. Time to refocus!
Maybe one for change-for-change…I know you’ll nail this one next time 😉
Member Challenge
15 burpees over rower + 350m row
1:46
Mobility
WU x 2
Cleans x 5
135-155-165-185
WOD
20 Front Squats – 175# – 10, 5, 5
30 Box Jumps – 30″ – 30 unbroken
40 KBS – 53# – 20, 10, 10
50 Wall Ball – 20# – 10, 10, 10, 5,5,5,5
Time: 8:42
Fast Chris! More weights for you buddy!
Guess I’ll give this one a go tomorrow! wanted to try the push press today
WUx2
Strength deadlift 5×5 (kg) – 50-70-80-90-100
Paleo challenge WOD
21-15-9
burpees
KBS (53lbs)
Time: 5:08
5 minute rest
4 rounds of
AMRAP push press first round @50kg then last three @45kg
30 DU’s
1 minute rest
Score: 7 (@50kg) +9+9+9 = 34
Fantastic day and great times everyone!
Mobility class – Thanks Jo!
WU x 2
Strenght – Shoulder press
5 x 75 – 80 – 85 – 90 (3)
WOD
20 Front squats @ 25#
30 Step ups @ 18″
40 KBS @ 30#
50 Wallballs @ 6#
Time : 8:46
My ‘noodle legs’ tell me that this was a good one… I couldn’t even hold in my clutch at red lights on my way home… had to put it into neutral!
Next time – more weight on squats (hopefully…), KBS @ 35# and heavier wallball.
Mobility
WU X 2
Strength – Front Squats X 5
135-185(3)-185-205-225
WOD
20 Front Squats 185#
30 Box Jumps 20″
40 KBS 53 #
50 Wallballs 20#
Time – 12:29
Great job Jeff!
Strength: only did 3 sets of back squats…trying to ease back in after vacation! In hindsight, I shouldn’t have bothered with a strength tonight!
5x 125-135-145
WOD: holy @#$%. I’m going to be crippled for a week.
20 Front Squats (100#) – I should have been at 120# but I knew it would be too much after 8 days off. Broke these into 3 sets
30 Box jumps (24″)
40 KBS (35#)
50 wall balls – 14#, 10″.
Finished at the 15:00 mark. Thanks for the push Chris and Marie-Noelle.
Great job tonight everyone!
Welcome back Amanda, great job on the WOD and excellent coaching!
Wux2
Cleans x5
95 135 155 175 185
WOD
front [email protected] 185 4,2,2,2,2,2,2,2,2
Rest of WOD rx
WuX2
Strength : Cleans x5
65 75 85 95 105
WOD
20 Front Squat 65 lbs
30 Box Jumps @ 28 inch
40 KBS @ 35 lbs
50 Wall balls @ 20 lbs
10:09
Front squat is coming along . Have to break my wrist in . The weight pushing down on my wrist and fingers kills . I taped them up before WOD and seemed to help a little better . Going to add 10 more pounds onto my front squat next time and eventually I will be at %80 . Other then that box jumps were great 30 looked too high but once I stared doing 28 I realized I could of done them at 30 next time . KBS went well heavier weight next time . Wall balls broke them down into 3 set and now my legs are jello .
Good Work every one see ya all Friday
Great job Danial!
WUx2
Strength – OHS X5
45-65-75-85-95
1st time in over 1 year am doing them to these weights and wrist fells great when taped up.
WOD
20 Front Squats (185#) 16-4
30 Box Jumps (30″) Very broken
40 KBS (53#) 10-10-10-10
50 Wallballs (20#) Very broken
Time – 11:30
Should have broken the Front Squats in 3 sets.
Great job 6:45 crew!
Great work today everyone! Thanks for the support and comments about the news letter. Moncton Crossfit and its members is what keeps me going!
Nice newsletter. Thanks for sharing. You are an awesome athete, coach and person.
Mob
WU x 2
Strength push jerk 1’s
85-95-105-115-125F-125 (re-pr 🙂 )
Wod
20 front squats @ 110 (less than 80% of my front squat so I could clean it :s)
30 box jumps 20″
Kbs 35# unbroken
Wall balls 10″ 10#
Front squats were 10-6-4
Box jumps went really well tonight, no hesitation between jumps soon will be rebounding!! 15-10-5
Wallballs sets of 10 – Did 10# wb after some serious massage therapy on the arm/elbow this morning. Good idea since could feel it pretty much after the first 15.
WOD was not nearly as bad as it looked!
Welcome back Amanda!!
Time: 11:12
Nice work heather
20 Front Squats (205/145# or 80%) 30 Box Jumps (30/24?) 40 KBS (53/35#) 50 Wall Ball.
Mobility
Wu x 2 Pullups were chest to bar (strict)
Strength practice cleans 135×10/ 185×5/ 205×2/ 215×2 heaviest I have ever tried and they felt good. They were power cleans.
Wod rx 10:52 Squats were 10/5/5, box jumps were steady and felt good, first time doing 30”, wall balls were slow and crappy… Lol
Great news letter Marie-Noelle, also great write up Kevin.
Mobility
WU x 2
Strength deadlift x5 60-65-70-75-80
WOD
20 front squats 45#
30 box jumps 12″
40 KBS 20#
50 wall balls 4#
Time 12:18
Great workout! My legs haven’t been that wobbly after a WOD in awhile. I should have used a 25# kettle bell and a heavier med ball.
Mob
Wux2
20 Front Squats (65#)
30 Box Jumps (12″)
40 KBS (25#)
50 Wall Ball 6#
Time:11:38
Mobility
Wu x 2
Strength
Push Press
95,125,135,145,155 x 5 PR of 5#
WOD
20 Front Squats (135#)
30 Box Jumps (30″)
40 KBS (45#)
50 Wallballs(20#)
Time: 11:51
good time but need to improve on taking less breaks.