Have a hard time with Overhead Squats? Or your rack position is pretty tight?
Spend 90 minutes with Coach Blake at CrossFit Moncton on improving your mobility and learning how to get into better positions!
He will touch on Posterior and Anterior Shoulder, Arms and Trunk, and Posterior Chain and Legs using a variety of mobility methods.
Let’s improve your movement, reduce your injuries, speed up recovery and increase your range of motion. Sign up today!
What: Mobility Clinic
When: July 30, 2015 @ 8pm-9:30pm
Where: CrossFit Moncton, 359 Baig Blvd.
Cost: $15
Hang Squat Clean – 2RM
2 min Box Jumps (30/24″)
1 min Rest
2 min Burpees
1 min Rest
2 min Burpee Box Jumps
Compare to Dec.30/13
Warmup
Hang squat clean x 2 55-75-85-95-100
Pretty sure that’s a PR. Kevin taught me something new…and man it helped!
WOD rxd (whoop)
36-33-18
87
WUx1
500m Row
Hang Squat Clean – 2RM
115-135-150-165-175 (PR)!
WOD Rx
28/33/14
Total – 75
oh boo… I wanted to do the mobility clinic but I’ve got tickets to see Journey that night. 🙁
Don’t stop believin…
Damn, I thought you would come Faithfully With Open Arms. I was going to get you mobile Any Way You Want It, and we’d finally find out Who’s Cryin’ Now.
But we’ll go our Separate Ways and you’ll have to miss the Lovin’, Touchin’ Squeezin’…minus the Lovin’.
LOL!!!! This made my day!!
Haha! I knew someone would take it one step further….
This made my day too Amanda!!! I’ll be there Blake and hopefully it will be with open arms by the end of the session!!!
Haaaaa!!!!!!!
This was perfect 🙂
Mobility
WU x 1 + 500m row
Group Mobility
Strength: Hang Squat Clean – 2RM
55-75-85-95-105-110#
WOD:
2 min Box Jumps @24″
1 min Rest
2 min Burpees
1 min Rest
2 min Burpee Box Jumps
Total: 86 rx
Great class Kevin. Nice work 6 am’ers!
Holy crap Kelly, you are getting strong! Great job!
Mobility + WU x 1 + 500m row
Group Mobility
Strength: Hang Squat Clean – 2RM
Did Hang Power Clean – 95#
WOD:
2 min Box Jumps @20″
1 min Rest
2 min Burpees
1 min Rest
2 min Burpee Box Jumps
Total: 65
I was inspired by the Teens competition at the Games last night. So Joanna and I tried the 16-17 y.o. WOD – Double Hanger.
3 rounds
70 Double Unders
7 Hang Power Clean + Jerk (185#)
I tied the last place teen at 8:28. I feel pretty goof about that, seeing as how they are literally half my age.
Then I planned on doing today’s WOD with the 8:30 open gym’ers. I was about 20 reps in to the first box jumps and BAM! Goodbye shin bone. I stopped after that round, but managed to tie my old PR of 41 (even with a little stumble).
Great to see you Vanessa. Come back soon.
Still can’t believe you kept going after that…you went down HARD.
Loved seeing you too! Hope the leg heals fast!
Thanks for the wod
Kevin, aren’t you the one that always tells me age has nothing to do with it? LOL
Working out against kids half your age? Pffft, no big deal! (And you better get used to it my friend 🙁 )
Now everyone over 40 say “Amen!!”
Amen!
haha…”Amen” to that sister!
Amen! LOL
Amen
AMEN!!
Those teens from the Games are AMAZING though. I swear they’re not human. Maybe part cyborg 🙁
Hang squat cleans 2RM
55-75-85-95-105-110(1)
That’s a PR for reps at 105, and a PR for weight at 110.
WOD Rx: 82
Box jump: 31
Burpee: 35
Burpee BJ: 16
Thanks for the race, Vanessa!
Nice score!
It was back and forth but we managed to tie haha loved it! And seeing you!
Great score, Lovely!
Teen Double Hanger Games WOD with my Love
3 Rounds
70 Double Unders
7 HPC + Jerk 115#
9:36
….and I’d be dead last…oh well. It was a fun WOD and I got to see the lovely Vanessa so it was worth the trip to the gym 🙂
And all clothing remained in tact! ☺️ Great seeing you!
Hang squat clean 2RM
65-85-95-100-105-115pr-120#PR!!!
10#PR! So happy 🙂 ugly elbows, but I got it up
WOD rx: 82 reps
Loved this WOD. I think I could have went faster on the first box jumps, but I had concerned with the 24″ lol
Cash out: 800m run, hugs and wound cleaning. Great morning! 🙂
It was great, as always, to work out with you. 🙂
Sweet PR!
I’ll make sure to try to WOD with you next time!
Wicked score on the WOD too!
Practiced Cleans
95-135-155#
WOD Rx: 64
Box Jumps: 27
Burpee: 23
Burpee BJ: 14
Another fun WOD this week.
Hsc 2Rm 185
Wod-70 Rx
You’re a man of many words Daniel…..
Hahaha can never get him to shut up! 🙂 😉
You forgot the caveman grunt to go with that wordy post Dan. “ugh”
Joanna….. I thought you of all people would appreciate my quiet charm
MOB + WU + 500m row.
Hang Squat Clean – 2RM
55-60-65-70#
2 min Box Jumps (12″ box) – 38
1 min Rest
2 min Burpees – 31
1 min Rest
2 min Burpee Box Jumps – 21
Total = 90
Really need to get off this 12″ box, so tried 18″ before I left, and didn’t fall on my face/shins/forearms and did 5 I think. Thank you Amanda!
Great job on the box jumps Christie!! No more 12″ box ok? 🙂
Absolutely not … 🙂
WU x 1 in pissy mood + 500m Row
Hang Cleans x 2
135 – 155 – 175 – 185 – 195 (PR … 1 RM was 175)
Mood improves slightly.
WOD as RX’d – 91 reps
— 30″ Box Jumps = 43
— Burpees = 30
— Burpee Box Jumps = 18
Mood much improved but achilles was a bit sore for some reason.
Shower with no towel, dries self with t-shirt – Mood regresses to grumpy.
The sweaty T-shirt you just worked out in?
couldn’t you have improvised by rolling around on the carpet floor or maybe a paper towel roll from the bathroom? 🙂
Pissy?! Grumpy?!? That’s because you didn’t come to 8:30 to see me. Mood would have been 100%. Like unicorns dancing on rainbows 🙂
Also, congrats on the awesome PR!
Wow! Unicorns on rainbows… I think that should be a benchmark WOD lol!
awww, boo!! I didn’t know you were having a grumpy nooner!
Nice score on the wod 🙂
This is so entertaining!!! lol this made my day!! Sorry Blake! 🙂
Hang Squat Cleans X 2
135-155-175-195-205
WOD with 20 inch box
Score – 58 (27-19-12)
Thanks for the class Kevin!!
Monster Hang Cleans dude, you made them look a bit too easy though.
Hang Squat cleans x2
75-95-105-115-125-135(1)
WOD: 83 reps
36-30-17
I liked the wod! Fun nooner!
What was the fun part?
Not the calf smashing, voodoo band therapy, my failed clean, nor your insults about my performance. 🙂 (although I appreciated the first two)
The class was fun…. lots of laughs, which is what I need in the middle of my work day to restore some sanity. I love the nooners. 🙂
Mob
WU x1
500m row
Group Mob
Hang Squat Clean x2
55-65-75-85-90PR-90
WOD:
2 min BoxJump (blackbox)19
1 min rest
2 min Burpees20
1 min rest
2 min Burpee Boxjumps10
Total Reps: 49
mob wux1+500 m row
hang squat clean 2 RM
95-115-125-135-145-155
2 min box jump 20 in
1 min rest
2 min burpees
1 min rest
2 min burpees box jump
39-33-17=89
Mobility warm up x1
Hang squat cleans x2
135-155-185-205-225
Wod
Total= 73 rx
I missed the box… my shin hurts. Thanks for wodding with me steph was a fun one.
Hang power clean 2x
95-115-135-155-165-176-185
WOD rx: 103
Sorry about your shin, Remi! OUCHIE!
You had to beat my clean…Man you crushed that WOD!
WU x 1 + 500 m row
Hang Cleans x 2
95-115-135-155-175
WOD – RX’d
66 reps
The 30″ box and I are not very good friends.
Hang Squat Clean x2
55-75-85-95-105-115-120(PR)-125(PR)
WOD:
2Min Box Jump 24″ (37)
1Min Rest
2Min Burpees (36)
1Min Rest
2Min Burpee Box Jump (20)
Total = 93 Rx (1 Rep PR from 2013 lol)