Used heavier medball last time (#16). Happy I didn’t have to workout with Darrell’s ball this time, haha:). Great push at the end Heather!! Happy b-day tomorrow Shelley!! We have the same b-day :). Don’t worry everybody, I won’t be at the gym tomorrow!
Shelley
Well Happy Birthday to you too!! Good thing we are going to spare the class the agony of double birthday burpees (:
Marco
Do I have to do 30 burpees at home???
Marc H.
Only if you do a WOD together
Heather S
Happy birthday Martine and Shelley, Not that I don’t believe you, but I won’t be at the gym tomorrow either (just in case)!
WUx2
Strength : Squat Cleans X 1
45-55-65- Cleans without the squat: 75-75
100m Med Ball Run 14#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time: 7:30 min PR: 1:10!
Martine
Awesome PR Denise!!
Shelley
That’s terrific Denise!! Way to go!
Lora
Nice PR Denise! Way to go!
Gabriel
Way to go Denise!
Ron
WU x 2
Strength – Push Press
65 x 5, 75 x 5, 85 x 5, 95 x 5, 105 x 5, 115 x 5.
100m med Ball run 20#
21 Sit Ups
21 Lunges
200m Med Ball Run 20#
21 Sit Ups
21 Lunges
400m Med Ball Run 20#
21 Sit Ups
9 Lunges
Time: 7:48
Next time I will make sure to read the WOD board…….. see if you find the mistake.
Marco
You aren’t the first, and probably not the last…..I have done it before and will probably do it again!!!
Heidi
What a keener…and still a good time, even with the extra effort.
Jamie
CFWU x 2
Strength – Shoulder Press x 1
75-90-100-115-125(F)-120-125-130PR
WOD
100m Med Ball Run 20#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time: 6:40
Liam
Great PR Jamie! Specially digging deep mentally and physically after the first fail at 125.
Nice work man!
Heather S
WU x 2
Strength – Front Squat 1’s
95-110-125-140-155 (form starting to fall apart)
WOD
100m Med Ball Run 20#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time: 7:43
Did this one in May (although I don’t remember it…must have blocked it out) and my time was 8:23 – maybe the 800 m runs are making a difference 🙂
Jeff
Push Press – 1RM
95-115-135-155-175-185-190 (PR by 10#)
WOD (20#):
Time —> 6:19 (PR by 51 sec)
Lora
Nice PR Jeff 🙂
Gabriel
Nice PR on the Push Press as well as the WOD Jeff!
Heather (Mum)
So Ron do you like situps or what?
WU x 2
Strength (5’s) Push Press
45-45-45-50-55
WOD 6Lb ball
Time 10:59
Thanks for running me in Martine and for cheering me on Jane. It really helped.
Thanks for keeping me on track Coach with the two extra reps.
Marc H.
OHS 5’s
45-65-85-95-115
WOD with 20# -> 5:27
Guy
C’est beau Marc!
Gabriel
Nice!!!
Marc H.
13 second PR from July 2010. Thanks guys
Rob W
Wux2
Strength Back Squat (3x)
125,140,150,170,190,210(this was my old 1 rep max)
Weighted pullups x3 5 – 17.5 in 2.5# increments
Weighted chinups x3 5 – 17.5 in 2.5# increments
WOD
100m Med Ball Run 20#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
6:06
Thanks to Lora and Andrew for setting the pace on this one
Lora
Wicked time on the WOD Rob! You kicked it for the last 400m! Niiiiiiice! 🙂
Jeff
Damn! … must be the shoes.
Ed K
8 k run
38:41
Running is feeling good, still need to get faster.
Heidi
WU x 2
Push Press x 3 reps.
55-65-75-85 (Got 2 & failed on 3rd)-85(Got 1 & failed on 2nd)
WOD
100m Med Ball Run 14#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time = 6:24
First time for me on this WOD. Med ball runs are hard!
Lora
WU x 2
Strength – Back squats (x5)
100-120-140-160-180 (PR reps!)
WOD
100m Med Ball Run (14#)
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time = 6:14
(was 6:38 in May, so PR of 24 seconds…..I’ll take it!)
Thanks Rob and Andrew for the motivation!
Cashout – Lacrosse ball work on upper back and shoulders….ahhhhhhhhh.
Jeff
That’s a great PR for this WOD in 2 months!
Gabriel
WUx2
Strength- Deadlifts X1
275-295-315-335-365(PR)
WOD
100m Med Ball Run @ 20#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time –>6:12
A fun WOD! seems like all the WOD’s I do lately are fun!
Way to go with the superb programming Coach!!
Great job 6:30 crew!
Kevin
Gotta keep the kids happy 🙂
Liam
WUx2
Strength – Front Squat x 3
3-3-3-3-3
110-120-130-145-165
WOD
100m Med Ball Run @ 20#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time: 6:21
I didn’t think I’d done this one, but I guess I just repressed it. I did it in 6:50 in May, so I’ll take the 29 second PR.
Great race 6:30 boys! Gabriel I totally thought I had you! *hehe*
Strength: Push Jerks
5x 65-70-75-80-85
Form needs work. Dammit.
100m Med Ball Run (15# basketball)
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
T = 7:45
Cheyenne
WU X 2
Strength: Deadlift 3’s
125-135-145-150
WOD:
100m Med Ball Run
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time: 11:54
Thanks sooo much to Amanda, Lora and Megan for the cheering at the end, made me push harder and almost cry happy tears.
While it may be the longest time for today it is a PR 1:31 (from last July) All is not lost 🙂
That’s an EXCELLENT PR! You did great, and your push at the end was impressive.
I was so happy to get to work out with you tonight, I’ve missed you in the mornings!
Marcel
Best PR of the day by far, way to go!
Kevin
THAT’S HUGE!
Gabriel
Wow! Really nice PR Cheyenne!
Liam
Congratulations!
Proud of you gurl!
Marcel
CFWUx2
Strength – Squat Cleans x 1
105-135-155-175-185 matched PR but first time squat cleaning this weight
WOD
100m Med Ball Run @ 20#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time: 6:21 First time doing this WOD
It was a great race tonight boys, great job.
natacha
WU x 2
Push jerk 1RM: 100lbs (new PR by 10 lbs)
WOD with 14lbs small grey ball for 1rst round and then I think it was 16 lbs for the next 2
time: 7:14
Megan Apostoleris
Thanks so much everybody for making my 1 and only workout at Crossfit Moncton an awesome one!! It was a great workout and you guys all seem like an amazing bunch of people!
If you are ever in Ottawa, drop by L’Usine Crossfit!
Thanks for coming by!! It was nice to meet and workout with you today!
Lora
It was great to meet you Megan, and fun to workout with you. Enjoy your “tour” 🙂
Corinna
It was fun reading everyone’s results today! Great job!
Francis
WU x 2
Strength Push Press
3 x 100-110-115-135-150
100m Med Ball Run (20#)
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
time= 7:01
Francis
I forgot to add that my time of 7:01 for this WOD was a PR – I got a time of 7:33 on May 2nd
Johan
Push Press – 95 115 135F 135 145
WOD – subbed run with weighted row, and lunges with pullups.
9:11 … a rightful time considering it put me flat on the floor… but only for 5min this time 🙂
2min plank cashout.
Gabrielle
WU x 2 plus mobility and jumping jacks
WOD with 14lbs medball : 9:46
Kept medball for all exercises during the WOD… My best time is 8 minutes – did this WOD from home… Not much sleep over the last week and today was a stressful day. Just happy I found the motivation to workout.
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…
Strength Push Jerk
5 x 45-55-60-65-70
100m Med Ball Run (14#)
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
time= 6:32
I was excited to finally get to repeat a workout, beat my time (7:35 in May) with a heavier ball 🙂 Good race Heidi!
Wicked PR on a short work out Maria!
MARIA!! You are incredible. Congrats darling 🙂
Yay! Great job Maria!
WUx2
Strength : PushJerk (x3)
100-105-115-130-150
Felt great!!!!
WOD: 100m medball run 21 situps/lunges
200m medball run 15 situps/lunges
400m medball run 9 situps/lunges
TIME: 5:29
Fun quick speedy one!!! Have a happy birthday tomorrow Shelley!!!
Speedy Gonzales!
*Liam likes this*
Not speedy enough to dodge that zinger!
WUx2
Strength : Cleans X 5
45-50-55-60-65
WOD:(repeat May 2/11)
100m medball run
21 situps/lunges
200m medball run
15 situps/lunges
400m medball run
9 situps/lunges
TIME: 9:04
This was the first time I’ve repeated a WOD so it was great to compare and see results. I beat my last time by 58 seconds. Yippee!!!
Big PR!!
Congrats Shelley!!
YAY Shelley! Nice PR!
Way to go Shelley!
Good job, Shelley! Enjoy your b’day tomorrow (from home-haha!)
wu x 2
strength single ohs: 15, 15, 15, 20, 25; improved form
100m Med Ball Run #10
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
I thought I should use a heavier ball, but then I had to run/walk the last 400m.
Have a great day in the sun, everyone!
Awesome overheads today!
OOps time was 8:34
CFWU x 2
Shoulder Press
3×95
3×105
3×115
3×130
3×150
WOD:
100 med ball run #20
21 sit ups
21 lunges
200 med ball run #20
15 sit ups
15 lunges
400 med ball run #20
9 sit ups
9 lunges
Time: 7:19
WUx2
Strength : Cleans X 3
45-50-55-60-70-75(PR for reps) cleans felt pretty good
WOD:(repeat May 2/11)
100m medball run (14#)
21 situps/lunges
200m medball run (14#)
15 situps/lunges
400m medball run (14#)
9 situps/lunges
Time – 7:36 lunges where all unbroken and felt good suprise
cashout – stretch
WUx2
Strength : Back squats X 5
135,155,175,185,205
WOD:
100m medball run (20#)
21 situps/lunges
200m medball run (20#)
15 situps/lunges
400m medball run (20#)
9 situps/lunges
Time – 7:36 (Pr 15 sec from last time may 211)
cashout – stretch
Push Press x5
65-95-135-155-165
WOD w/ 19#
5:07
NICE!!!!!
Awesome my man!
Speeeeeeeeedy!
Great job Coach!!
Very impressive as usual, coach
Thanks guys!
Deadlift 3RM -> 105-115-125-140-160
WOD with 14lbs – 7:09
Missing a wod w sittups 🙁
Front squats (5x)
70-80-90-100(4)-100
WOD #14
time: 7:25 (pr of 2 min)
Used heavier medball last time (#16). Happy I didn’t have to workout with Darrell’s ball this time, haha:). Great push at the end Heather!! Happy b-day tomorrow Shelley!! We have the same b-day :). Don’t worry everybody, I won’t be at the gym tomorrow!
Well Happy Birthday to you too!! Good thing we are going to spare the class the agony of double birthday burpees (:
Do I have to do 30 burpees at home???
Only if you do a WOD together
Happy birthday Martine and Shelley, Not that I don’t believe you, but I won’t be at the gym tomorrow either (just in case)!
Saw this billboard yesterday. It should be on a CrossFit t-shirt.
http://moosecalls.ca/wp-content/uploads/2011/06/Ed-Powertools1-300×149.jpg
…and here’s another one.
http://moosecalls.ca/wp-content/uploads/2011/06/Ed-Meat-300×150.jpg
WUx2
Strength : Squat Cleans X 1
45-55-65- Cleans without the squat: 75-75
100m Med Ball Run 14#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time: 7:30 min PR: 1:10!
Awesome PR Denise!!
That’s terrific Denise!! Way to go!
Nice PR Denise! Way to go!
Way to go Denise!
WU x 2
Strength – Push Press
65 x 5, 75 x 5, 85 x 5, 95 x 5, 105 x 5, 115 x 5.
100m med Ball run 20#
21 Sit Ups
21 Lunges
200m Med Ball Run 20#
21 Sit Ups
21 Lunges
400m Med Ball Run 20#
21 Sit Ups
9 Lunges
Time: 7:48
Next time I will make sure to read the WOD board…….. see if you find the mistake.
You aren’t the first, and probably not the last…..I have done it before and will probably do it again!!!
What a keener…and still a good time, even with the extra effort.
CFWU x 2
Strength – Shoulder Press x 1
75-90-100-115-125(F)-120-125-130PR
WOD
100m Med Ball Run 20#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time: 6:40
Great PR Jamie! Specially digging deep mentally and physically after the first fail at 125.
Nice work man!
WU x 2
Strength – Front Squat 1’s
95-110-125-140-155 (form starting to fall apart)
WOD
100m Med Ball Run 20#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time: 7:43
Did this one in May (although I don’t remember it…must have blocked it out) and my time was 8:23 – maybe the 800 m runs are making a difference 🙂
Push Press – 1RM
95-115-135-155-175-185-190 (PR by 10#)
WOD (20#):
Time —> 6:19 (PR by 51 sec)
Nice PR Jeff 🙂
Nice PR on the Push Press as well as the WOD Jeff!
So Ron do you like situps or what?
WU x 2
Strength (5’s) Push Press
45-45-45-50-55
WOD 6Lb ball
Time 10:59
Thanks for running me in Martine and for cheering me on Jane. It really helped.
Thanks for keeping me on track Coach with the two extra reps.
OHS 5’s
45-65-85-95-115
WOD with 20# -> 5:27
C’est beau Marc!
Nice!!!
13 second PR from July 2010. Thanks guys
Wux2
Strength Back Squat (3x)
125,140,150,170,190,210(this was my old 1 rep max)
Weighted pullups x3 5 – 17.5 in 2.5# increments
Weighted chinups x3 5 – 17.5 in 2.5# increments
WOD
100m Med Ball Run 20#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
6:06
Thanks to Lora and Andrew for setting the pace on this one
Wicked time on the WOD Rob! You kicked it for the last 400m! Niiiiiiice! 🙂
Damn! … must be the shoes.
8 k run
38:41
Running is feeling good, still need to get faster.
WU x 2
Push Press x 3 reps.
55-65-75-85 (Got 2 & failed on 3rd)-85(Got 1 & failed on 2nd)
WOD
100m Med Ball Run 14#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time = 6:24
First time for me on this WOD. Med ball runs are hard!
WU x 2
Strength – Back squats (x5)
100-120-140-160-180 (PR reps!)
WOD
100m Med Ball Run (14#)
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time = 6:14
(was 6:38 in May, so PR of 24 seconds…..I’ll take it!)
Thanks Rob and Andrew for the motivation!
Cashout – Lacrosse ball work on upper back and shoulders….ahhhhhhhhh.
That’s a great PR for this WOD in 2 months!
WUx2
Strength- Deadlifts X1
275-295-315-335-365(PR)
WOD
100m Med Ball Run @ 20#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time –>6:12
A fun WOD! seems like all the WOD’s I do lately are fun!
Way to go with the superb programming Coach!!
Great job 6:30 crew!
Gotta keep the kids happy 🙂
WUx2
Strength – Front Squat x 3
3-3-3-3-3
110-120-130-145-165
WOD
100m Med Ball Run @ 20#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time: 6:21
I didn’t think I’d done this one, but I guess I just repressed it. I did it in 6:50 in May, so I’ll take the 29 second PR.
Great race 6:30 boys! Gabriel I totally thought I had you! *hehe*
Good to see you back at it Johan!
WU x2
Strength: Push Jerks
5x 65-70-75-80-85
Form needs work. Dammit.
100m Med Ball Run (15# basketball)
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
T = 7:45
WU X 2
Strength: Deadlift 3’s
125-135-145-150
WOD:
100m Med Ball Run
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time: 11:54
Thanks sooo much to Amanda, Lora and Megan for the cheering at the end, made me push harder and almost cry happy tears.
While it may be the longest time for today it is a PR 1:31 (from last July) All is not lost 🙂
That’s an EXCELLENT PR! You did great, and your push at the end was impressive.
I was so happy to get to work out with you tonight, I’ve missed you in the mornings!
Best PR of the day by far, way to go!
THAT’S HUGE!
Wow! Really nice PR Cheyenne!
Congratulations!
Proud of you gurl!
CFWUx2
Strength – Squat Cleans x 1
105-135-155-175-185 matched PR but first time squat cleaning this weight
WOD
100m Med Ball Run @ 20#
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
Time: 6:21 First time doing this WOD
It was a great race tonight boys, great job.
WU x 2
Push jerk 1RM: 100lbs (new PR by 10 lbs)
WOD with 14lbs small grey ball for 1rst round and then I think it was 16 lbs for the next 2
time: 7:14
Thanks so much everybody for making my 1 and only workout at Crossfit Moncton an awesome one!! It was a great workout and you guys all seem like an amazing bunch of people!
If you are ever in Ottawa, drop by L’Usine Crossfit!
See you soon!! Keep up the Crossfitting!
Thanks for coming by!! It was nice to meet and workout with you today!
It was great to meet you Megan, and fun to workout with you. Enjoy your “tour” 🙂
It was fun reading everyone’s results today! Great job!
WU x 2
Strength Push Press
3 x 100-110-115-135-150
100m Med Ball Run (20#)
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges
time= 7:01
I forgot to add that my time of 7:01 for this WOD was a PR – I got a time of 7:33 on May 2nd
Push Press – 95 115 135F 135 145
WOD – subbed run with weighted row, and lunges with pullups.
9:11 … a rightful time considering it put me flat on the floor… but only for 5min this time 🙂
2min plank cashout.
WU x 2 plus mobility and jumping jacks
WOD with 14lbs medball : 9:46
Kept medball for all exercises during the WOD… My best time is 8 minutes – did this WOD from home… Not much sleep over the last week and today was a stressful day. Just happy I found the motivation to workout.