Mechanics, Consistency, Intensity

CFM certainly had a great weekend! We had 2 first place, 1 third place and a couple top 10’s. We also had a lot of first-time competitors, which was awesome to see.

Watching all of you today was a blessing. To see your technique, that we hold in high regards, upheld under stressful conditions was awesome. Form above all else. You guys and gals made me a very proud coach. I’m glad you all decided to compete and I can’t wait to see what you have to offer at the CrossFit OpenΒ (with registration on Jan.30).

Thank you to all the friends and family that came out to cheer us on. I can speak for the other competitors and say that it helped tremendously to here your words of encouragement.

Big thanks to CrossFit Dieppe for putting this event together. A multi-day event is no simple task, so kudos!

8 rounds
30 sec Handstand Hold
20 Double Unders

Compare to May 31/12

Some of our athletes and cheering section
Some of our athletes and cheering section

123 thoughts on “Mechanics, Consistency, Intensity”

  1. ValΓ©rie Arseneau

    Darn. Shouldnt of cancelled. I’ve been practicing handstands! Oh well body needed a day off.

    1. ValΓ©rie Arseneau

      On the bright side, Magnet X got 3rd place this weekend!! (the Moncton ultimate touring team I play with)

  2. 750 m row (3.22)
    Wu x 1

    Strength power snatch (I was inspired from the beatdown yesterday, I have a ways to go..but maybe someday a bodyweight snatch?)
    45x 3 55×3 65X 2 70×1 75x 1 80x 1

    WOD scaled to singles

    Time= 10:30

    1. Nice work on the WOD Maria. I always find the competitions inspiring. Can’t wait until the Open πŸ™‚

  3. I am so glad that I was able to watch and cheer on the CFM athletes at the Beatdown. I was in awe of your heart and strength. You represented our gym well. Congratulations to all of you. Can’t wait to see you bring it at the Open.

    750m row
    Worked on c2b pull-ups and ring dips
    WOD rx’d – 9:27

  4. 750m row

    I just realized driving to work that I forgot to do my warmup? That row just burnt me, plus I’m beat from not sleeping well lately.

    Strength – 5x Front squats

    8 rounds
    30 sec Handstand Hold – scaled to Overhead hold @ 100#
    20 Double Unders

    Time: 14:25 … 31 seconds PR.. I will associate this to the fact that last time I had to remove some weight, not sure why I had picked 110, but I had to go down to 100#. I was only going to do 95# this am until Kevin reminded me of last time. My answer to him: I was crazy back then πŸ™‚

    Awesome job to everyone that participated in the beatdown. It was an honor to watch you and proudly wear my CF moncton sweatshirt!

    1. yeah, I just read the article. Heidi looks like she is ready to receive CPR. LOL

      She was amazing this weekend. Awesome to watch.

  5. Forgot to cancel!!!

    Wu x 1
    Foam roll quads

    WOD: 12:34

    Started with doubles but whipped myself 5 times and switched to singles.

    Won’t forget to cancel tomorrow.

    1. Jack you did awesome. The fact that this was your first competition in any sport is amazing. You would never know this by watching you. You were a pro. Congrats.

      1. Thanks guys. I felt bad at first for not placing better but then I thought about it and put it in perspective. I’ve only been a crossfitter for 9 months and for the first 30ish years of my life I was a 300lb couch potato.

        I’ve got the itch now and will be competing every chance I get.

    2. You did awesome on the weekend, I didn’t get to see much of you but tried to watch you out of the corner of my eye as much as I could.
      Now…impress me even more and take a rest day or two. πŸ™‚

      1. Yes, I cancelled for tomorrow. I woke up this morning and immediately thought “SHIT, I am gonna have to do burpees.”

    3. Jack, you did fantastic this weekend! It was impossible to tell that this was your first competition. I’m happy to hear you plan to continue competing. These events push us more and more out of our comfort zones….where the “magic” happens.

  6. Thank you Kevin for the little nudge to sign up for the Beatdown. I’m still coming down from the high and I’m PUMPED for the Open. CFM gave me to tools I needed to execute the movements with proper form. Had only 2-3 no reps and out of those I knew they were no reps as soon as it happened. Continued work on form is given, but it’s nice to know when in competition it came as second nature and the least of my worries (with exception of squat snatches). You can expect an increasingly intense 30 yr old as the Open nears. Congrats to all the CFM athletes from the weekend and hope to see everyone at CFM sign up for the Open.

    1. Good job Trent!

      Only 2-3 no reps over the competition speaks volumes about our members and our coaching.

      I dont want to sound biased, but I believe that the fact that Coach constantly insists on proper form even on the simplest moves really shows. I hate giving no reps on something as simple as standing up on a box, but I had to do so quite a few times on WOD 1.

      1. I mentionned it yesterday, but I will say it again to make sure everyone sees it. During one of the wods, Coach K was doign air squats ( I said DU’s yesterday but it was air squats), and the judge told him he was done, but he did one more. He basically no-rep’d the judge! Seing this coming from our very own coach K was definitely a highlight of my day yesterday, and it speaks for itself. Thank you to the coaches for insisting on proper form and focusing on integrity. This makes all of us better athletes.

      2. I agree with everything Mario said. I handed out a LOT of no-reps on the wall balls on Saturday. I was SO pleased when I got to judge our own members and the no-reps were minimal because all of you had GREAT form. I had Chris, Gabriel, and Trent for a couple wods, and Corinna for the Snatch ladder. I could see you were all working hard to make sure your reps counted and you made me very proud. It costs you way less to take the time to do it properly than to have your reps taken away, and you went further because of the attention you put into your form. I don’t t think any of you had more than 2-3 reps taken away the whole weekend. That’s impressive!!

        So having said that, my coaching standards have gone way up in light of this past weekend. At some point all of you will compete in something, whether it’s the Games Open, the Hopper, or the Beatdown next year, I’m going to make sure I do my part in making sure each and every one of your reps are perfect until then, and you’ll represent Crossfit Moncton as well as all of our members who competed this weekend did, and you’ll out-perform those with substandard reps.

    2. Trent , I got to watch your WOD 4. It was awesome. You had perfect form. The sky is the limit for you. Congrats.

    3. You did awesome buddy. We ended up with a tie at the end so we may have to have a tie breaker soon. LOL

      Seriously though, for someone who joined last minute it is amazing how well you did. Just a testiment to our coaches.

    4. I’m kinda sorry your trip to Halifax got canceled. But I am very happy that you chose to compete this weekend. Great job!!

    5. Great work this weekend Trent! You represented CFM well! I admire you for stepping up and competing in the Beatdown with only a few days to prepare (when others had weeks, months even). That truly speaks to your ability as an athlete. Oh, and Happy Birthday!!!

  7. Oh and kudos to all the judges. It was a long weekend for you and the stress of judging is comparable to the stress of competition. Thanks for volunteering!!

  8. Also, kudos to Lance, snatching 3rd spots in a 2-day competition less than a year after coming back to Crossfit (if Im not mistaken). That is HUGE!

    I also have a video of one of your rounds on the snatch ladder. It’s the one you dropped, then quickly picked it back up and nailed. 160 perhaps? Definitely around the 3/4 mark in the ladder.

    1. I have to say, even with all the big weight that the RX men were putting up, the most exciting moments of the weekend for me were watching Lance and Kevin pounding their way to the podium.

      I was honestly emotional watching. So proud.

      1. I felt emotional at that moment and when Lance put the bar down when the final WOD was done. His co-crossfitters had been screaming at him four solid minutes..”Don’t put the bar down”. I felt happy for him. He did it.

    2. I agree. Congratulations Lance! All the hard work you’ve been putting in at the gym (and with your nutrition) has really paid off, and you kicked ass this weekend! We are all very proud of you πŸ™‚

      1. Hmmm… My mind earasing special powers must have malfunctionned. You remembered the sit-up/get-ups.

  9. Mob
    750 row: 2:56
    WU x 1
    Cleans x 5
    Wod: 8 rounds 30 sec handstand hold,20 DU(60 singles)

  10. mobility
    750m row
    wu x 1
    strength – Push Press x 5
    125, 135, 140×2

    WOD : 15 min. cap
    8 rounds
    30 sec. Hand stand Hold
    scale – 60 singles

    Time = 12:44 (PR of 1:21)
    cash out – wall stretcher 20 sec. x 3

  11. mobility & figure 4
    750m row
    wu x 1 add KBS @ 40 x 2
    strength – Shoulder Press x 3
    45, 50, 55, 60, 65, 70×2

    WOD : 15 min. cap
    8 rounds
    scale – 30 sec. Over head Hold (55#)
    scale – 60 singles

    Time = 9:55
    cash out – wall stretcher 20 sec. x 3

  12. Mob, Row 750, WUx1

    Backsquat 5-5-5-5-5 = 60-70-80-90-100#

    WOD Rx = 9:01

    Good job everyone, I beat Mario in our first Rx race! πŸ˜€

    1. Chantal Guerette

      YAYY !!! Sooo much fun to beat our bf haha ! And I can’t believe I beat you (by a HUGE 3 seconds) na na na boo boooo hahahahaha jk πŸ˜›

  13. @ Home (1h00)

    Mob, WU
    Run 1 mile = 8:44 (far from PR…)
    EMOTM 5 min KB Swings 50# = 75 (15×5) >> 75 reps in 4:31

    @ CFM (3h15)

    Mob, Row 750m, WUx1

    Death by Squats 45# (1-10 = OHS, 11-20 = FS, 21+ = BS)
    = stopped after round 12 to prepare for WOD

    WOD Rx = 10:18 (w/ wallclimb into handstand, facing wall)

    Shoulder buuuuuuurn! Was a good one.

    Good job everyone, Steph beat me in our first Rx race! Good job babe! πŸ˜‰

  14. I got stuck at work last min issue came up.
    i registered for the 645 class. wasnt able to cancle the 545.

  15. Mobility

    750m row (3:08)

    WU X 1

    Strength – Overhead Squats X 5
    45, 45, 45, 50, 55 Lots more work to do on these

    WOD : 15 min. cap
    8 rounds
    Scale – 30 sec. Over head Hold (85#)
    Scale – 60 singles

    Time = DNF – Completed 7 Rounds plus 17 singles

    400m Run

  16. Mobility

    750m row

    WU X 1

    Cleans X 5
    65-75-85-90 Super hard tonight!

    WOD : 15 min. cap
    8 rounds
    Scale – 30 sec. Over head Hold (60#)
    20 Double unders

    10:06 sec.

    Feels good, and painful, to be back after a week of the flu!

    Bravo to all the beatdown athletes… I’m so proud to workout with you! πŸ™‚

  17. WU x 1
    750m row

    OHS x 5
    80-95-110-120-135 (4) PR for reps

    8 rounds
    30 sec. Overhead hold (145#)
    60 single unders

    T: 10:48
    3 second and 10# PR
    need more practice in getting upside down
    Congrats to all CFM challengers and winners!

  18. Great time this weekend, very happy I took part. While I could get down on myself for not doing very well in the standings, before last in my division, the positives certainly outweigh this. I got to go head to head with my buddy Guy in the last WOD, I got a PR on my snatch, I pushed myself beyond my comfort zone, and I completed WOD 2 after being unable to finish it in practice. The reason I am posting this is to encourage more members to compete in the future, remember there is a lot more to competing than the result on a scoreboard.

    1. It was awesome to watch you this weekend! You made us all very proud. You have a wonderful attitude and I’m sure as the days pass you will find even more positive moments to reflect upon. πŸ™‚

  19. Mob
    750m row

    Strength – Back Squat x5

    WOD : 15 min. cap
    8 rounds
    scale – 30 sec. Over head Hold (85#)
    scale – 60 singles

    Time = 9:35

    cash out – 5 min Du practice

    Reply ↓

  20. Mobility
    750 m row
    WU x 1 (did 4 pull-ups on the blue band today, finished the other 6 on green…yay!)

    Strength: Back Squat x 5
    45-50-55 ( actually 57.5 because Stacey set it up wrong…have to watch that one!) -60-65

    8 rounds
    30 sec overhead hd 45#
    60 singles

    Time: 9:48

  21. Mobility
    Row 750 m
    Wu x 1
    Shoulder press
    65,75,85,95,105 x 5

    Time cap 15 min

    8 rounds

    30 sec of handstand hold most unbroken unless i felt
    20 DU

    Last time i did this…i did singles.. This time all doubles and i stuck 3 rounds of DU unbroken 20’s
    Also last time the time was 15:42

    Time today : 10:26 pr of 5:06 min and pr on DU now at 20

    This was an awsome wod for me on progress since may 2012 (May was my first month of crossfit)

    Huge improvement since then!

    1. You did awesome tonight Jay!! Enjoyed working out with you as always and I’m still chucking a little bit about getting up into a handstand beside you, and you saying: “I got 20 doubles in a row! I only had 19 before!!” LOL, we were both upside down. You were so excited I’m surprised you were able to hold your handstand!
      As I said earlier.. You are making tremendous progress and that wasn’t the end of me mentioning about you signing up for the Games Open. πŸ˜‰

      1. LOL thanks i know i was existed because it was the 2nd time in a row. i know i won’t here the end of that.haha

  22. mob
    750m row
    WU x 1 (thanks for the help with the pushups Marie-no! πŸ™‚

    cleans x 5
    95-135-135-135 (SC)- 135 (SC) just trying to get my form back with lighter weight did the last couple of sets as squat cleans and sat in the bottom for a few seconds to get used to it.

    Wod was a complete EFF up! Next rep after lost count is 1 right? lol
    lost count as I was going and really had no idea where I was so decided to just keep on going till I hit the time cap, amrap with no idea on how many rounds I did! great wod this way too coach! just saying! lol..
    bonus of the workout was doing the handstands unbroken.. and my singles seem to be coming along as had most of my sets with only one mess up, going to try and get my “spring” right so I can transition to doubles as my knees can tolerate.

    1. I wish I had a camera when Marie-No was “helping” you with push-ups. I think you should “help” with hers tomorrow! LOL
      Nice work on the WOD! AMRAP 15 minutes??? Don’t give Kevin any ideas. I was pretty happy with 8 rounds.

  23. Mobility
    750M Row 2:55
    WU x 1

    Strength: Cleans x 5 (worked on form)

    WOD Rx: 7:26

    Great work on this one guys!!!

  24. I throw my 2 cents in on the Beat Down. What a great weekend & great experience. There were many times over the past couple of weeks that I questioned my sanity in signing up, but I am so glad I did. Just to go & give it my all left me with a great sense of accomplishment. I missed the final eight by 1 position (5 points), and was simultaneously disappointed & somewhat relieved that I didn’t have to do another WOD. My disappointment quickly disappeared, because I reminded myself that I really didn’t expect to be anywhere close to the final eight. I just wanted to experience the thrill of the competition & be a part of it.

    Lots of highlights over the weekend:

    1. Finishing WOD #1 in the final second of the time cap…that felt great & was the preempt to that lovely photo in today’s newspaper (funny, Marcel had taken a similar pic. on our camera & I told him to stop taking unflattering pictures of me laying on the floor after WOD’s)
    2. Watching Kevin complete the snatch ladder with a hugh PR…what a great celebration
    3. Corinna totally killing her time on the rowing, KBS, clean WOD, & then having 6 full minutes left to AMRAP clean & jerks…that was a ridiculous # of C & J’s
    4. Lances final WOD to push him into the top 3….just WOW!!
    5. All the support & cheering from the CrossFit Moncton cheer squad. It’s amazing hearing people call your name & push you forward during competition & so inspiring.
    6. Watching my husband PR on the snatch ladder & finish a WOD that previously kicked his ass
    7. Connecting with other CrossFitters & sharing experiences. So much fun.
    8. And I concur on Amanda’s & Mario’s comments on the “no reps”. I saw very few no reps given to our CFM competitor. Cudo’s to all.

    Sign me up for next year & I’ll expect to see even more CFM members on board!

    1. Awesome, Heidi!!! You continue to amaze me, you don’t seem to have any fear. It’s very inspiring.

    2. You inspire me! Such a great role model for your daughter! Loved watching you finish WOD 1. Had tears in my eyes…I was so proud. πŸ™‚

  25. Chantal Guerette

    750 minutes row (3:24)
    WU x 1

    Strength : OHS
    5 x 40-50-55-60-65

    8 rounds of
    – 30 sec. handstand
    – 20 DU
    Time : 8:58

    This was a GOOD one ! Almost 3 hours later I still can’t feel my pinkies !!!! Great job people πŸ˜€

  26. Mob
    750m row – 3:25

    Practice DU’s

    WOD :
    8 rounds
    30 second handstand holds
    60 singles

    Time = 9:16

    Sorry my singles “annoy” you Amanda lol But I did all 8 handstands for the full 30 seconds, I am happy with that! I just need more practice on my DU’s.. Some days they come together and some days they don’t. πŸ™‚

    1. lol it’s not your singles that annoy me, it’s your lack of practice on the doubles that annoys me. πŸ™‚

      1. …because people who single skip as fast and as well as you do shouldn’t be allowed to do singles!

  27. Strength: cleans pulls.. Or something like that, I don’t know what they’re called.
    5x 85-95-105-110

    WOD RX’d: 11:00

    2:03 pr. I’ll take it!

  28. Mobility
    WU x 1
    750m row (worked on technique and I really think its starting to click for me. Thanks Jeff)

    Strength: Front squat (x3)
    Have to keep working to push my knees OUT on the lift. I’m good on the descent, but they start to cave in as soon as I start the lift. Thanks for the feedback Jeff.

    WOD as Rx’d
    8 rounds
    30 sec handstand hold
    20 double unders
    Time = 8:49
    * all but one round of handstand holds unbroken and only one broken round of double unders (when my shoe came untied….double knot your laces folks!!)

    Thanks for the race Chantal G! πŸ™‚

  29. Mobility
    Row 750m
    WU x 1

    Strength: Clean 40-50-60-70-75

    8 Rounds
    30 sec handstand hold
    20 DU

    What a exciting workout! Got my first Rx!z!

  30. mobility
    750 row: 3:26.2
    Wu x 1

    back squat 5rm to 140#

    WOD with 45 singles and 5 DU in each round (first time in about a year!)

  31. Quick Mobility

    8 Rounds
    30 sec over head hold ( 120#)
    60 singles


    Thanks for letting me do the WOD sorry for being late /missing the 5.45 class

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