Short strided wobbly rubber legged run in attempt to loosen up 🙂 You know it’s a good leg workout when the step in and out of the gym becomes a challenge right after the wod.
Patrick
YES!! That infamous door step at Crossfit Moncton.
Johan
Sometimes if you can hurdle a leg over the six inch lift, it’s like stepping down off a shaky train, and the other foot sometimes doesn’t follow so well… please watch your step if you find my face into the pave with seized legs.
ohhhh, but my legs are still bruised from the last time we did hang cleans!!! hehehe
Kevin
It’s ok Sonia, I have a special workout planned for you and I.
Liam
Be afraid! Be very Afraid!
Kevin
Afraid…maybe.
I have a list of 10 workouts, all taken from previous sectionals or regionals. We have 17 days to complete the list. I’ll choose today’s workout, you choose tomorrow’s. We go until we’re done the list.
Sonia
Nice!!!! can’t wait!!! Should be fun;) Only two more weeks of training, so I’ll suck it up!
Raychell
Kevin, I need to cancel my 5:30 for tonight.
Lisa
Kevin I booked the 4:15 but I have a 5:30, I see Corinna requested one first so if she wants it keep my 5:30. Thanks Lisa.
Kevin
I switched it all around and gave it to Corinna. Thanks.
100#!!!! Holy kaschmengies Joanna!!! That’s amazing! Good for you!!
Gillyon
CW x 1.5
Hang Squat Cleans – 1 rep
45-55-65-85-95-105 The last clean felt great…wish I had more time to tried more
WOD – 4 Rounds of
10 Forward Lunges
20 Hang Squat Cleans (45lbs)
10 Reverse Lunges
Time: 7:31
Forearms are still on fire. Sorry I had to leave early 5:30 crew. I hope you all killed this leg burner. 🙂
Joanna
WUx2
Hang squat cleans x1
Started with 45# and went up to 100# attempted 105# – fail…will get it next time
Also did regular clean with 100# so I could change my number on the board :o) previous max was 85#
4 Rounds
10 Forward lunges
20 Hang squat cleans #45
10 Reverse lunges
Time – 10:26
Liam
Wow!
Great work Jo!
Kevin L
After almost a month of very little gym activity, this was a great workout to bring me back into it :D.
CFWU x2
Hang Squat Cleans x1
(45×3 practice form) 65, 95, 115, 135, 155
Could have gone heavier but I didn’t want to risk hurting myself after so much time off
Hope everyone else had fun with this one! wish I was there doing it with you guys!
Liam
WU x 2
Strength = Hang Squat Cleans – 1RM
45-65-75-95-105-125-135-145-155-175(F)175(F) Close.. I just couldn’t get under it.
WOD:
4 Rounds
10 Forward lunges
20 Hang squat cleans #65
10 Reverse lunges
Time – 13:??
Disgusting WOD! Lunges have offically made my goat list. I was bleeding pretty freely from my adams apple from Reefing myself in the neck with the grippy part of the bar 4 or 5 times during the HSCs. JOY!!!
Great work 6:30 crew! Good push to the finish Jeremy!
Pat… your time has caused a tear in the space time continuum. Either that, or you’re on the juice! *hehe* Great work!
Kevin
13:52
krista
WU x2 (OHS with 10# and 15#, ring dip negatives with 5 full dips)
Hang Squat Cleans x1
35-45-55-65-75-85-90-95(f)-90-95-100(f)
very happy with a 3/4 body weight clean! a 20# PR over my squat clean and the fails were all mental.
Thought I was going to throw up, but kept my lunch and finished in 13:50… Man do my forearms ever hurt doing those cleans. I’ve always said I’m not a big fan of cleaning – I guess it applies to all kinds of cleaning! 😀
Ed
warm up
Strength Hang P cleans
135-155-185-200f – 200f – 195 pr i guess I didnt squat though… lol Power Cleanzz
AMRAP in 10min of:
6 Squat Cleans (135#)
9 Chest to bar Pullups
12 Box Jumps (24″)
5 rounds even. Damn I really wanted 6!
Did some push presses x1 after.
45×10
135-155-175-185-190-195 (matched PR)
Great job today guys! Hopefully you’ll all be more comfortable in the bottom of the clean now!
Jeff
OK everyone… here’s a challenge!
Kevin and Sonia need our support to help with travel expenses for Calgary.
They did outstanding in Fredericton and have been extremely excited for the upcoming Sectionals on May 26th in Calgary. But, I’m sure the reality of the somewhat unexpected costs are starting to set in. As a CrossFit community we can do our part to help out our friends.
Tomorrow I will sponsor them … with your help! For every CrossFit Moncton member who posts their Strength and WOD results on the site tomorrow I will donate $1.00 towards Kevin and Sonia’s expenses. For every cancellation I will take $1.00 away.
I also challenge every CrossFit member, couple or group of friends to sponsor a day as well. There are 11 workout days remaining until they leave. We could raise up to $45.00 per day and over $400 in total!
So, do your part and post your results, don’t cancel if at all possible and consider sponsoring a day. I have asked Kevin to prepare a calendar for you to sign up as a sponsor. Look for it on the site tomorrow.
WOD
AMRAP in 10 min
6 squat cleans (95lb)
9 chest to bar pull ups
12 boxjumps
4 rounds + 4 cleans
That was a tough one, still hate cleans… squat cleans even more!!! But it was a good test… from Kevin’s calculations and results from that sectional/regional I wouuld’ve been 7th!! so not bad!
Steve
Steve (M/35/205)
CFWU x 2 (including KBS practise)
Hang Squat Clean (1RM)
65 x 5
95 x 5
135 x 5
WOD – 4R for time
10 Forward Lunges
20 Hang Squat Clean (65#)
10 Reverse Lunges
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…
Hang Squat Cleans x1
95-135-155-175-195-205-215(PR!)-225(F)-225(F) but so close!
Thanks for the pointers Joanna!
Hi Kevin,
I will take a 4:15 today if anyone cancels,but if not I’ll keep my 5:30 p.m.
The 4:15 isn’t full yet. You can register for it.
CFWU x 2
Hang Squat Cleans x 1
45-65-85-95-115-125
W.O.D. 4 rounds of:
10 forward lunges
20 Hang Squat Cleans 65 lbs
10 reverse lunges
Time: 14:11
Warmup x 2 –> 2:59
Hang Power Squat Clean 1RM
165lbs (I was hoping to match my 175lbs squat clean but I failed)
4 rounds of:
10 Forward Lunges
20 Hang Squat Cleans (65#)
10 Reverse Lunges
7:10
Friggin fast!
That’s what she said!
Thanks coach 🙂
Crazy fast Patrick! Congrats!
Unreal!!!
I thought so too…Pat yelled time and I was on my second set!
LOL thanks guys! I haven’t been feeling well in the past few weeks but I was finally able to work hard on this WOD 🙂
CFWU x 2
Hang Squat Cleans x 1
45-65-85-105-115-125
WOD 4 rounds of:
10 forward lunges
20 Hang Squat Cleans 65#
10 reverse lunges
Time: 8:17
Short strided wobbly rubber legged run in attempt to loosen up 🙂 You know it’s a good leg workout when the step in and out of the gym becomes a challenge right after the wod.
YES!! That infamous door step at Crossfit Moncton.
Sometimes if you can hurdle a leg over the six inch lift, it’s like stepping down off a shaky train, and the other foot sometimes doesn’t follow so well… please watch your step if you find my face into the pave with seized legs.
Super time Johan!
ohhhh, but my legs are still bruised from the last time we did hang cleans!!! hehehe
It’s ok Sonia, I have a special workout planned for you and I.
Be afraid! Be very Afraid!
Afraid…maybe.
I have a list of 10 workouts, all taken from previous sectionals or regionals. We have 17 days to complete the list. I’ll choose today’s workout, you choose tomorrow’s. We go until we’re done the list.
Nice!!!! can’t wait!!! Should be fun;) Only two more weeks of training, so I’ll suck it up!
Kevin, I need to cancel my 5:30 for tonight.
Kevin I booked the 4:15 but I have a 5:30, I see Corinna requested one first so if she wants it keep my 5:30. Thanks Lisa.
I switched it all around and gave it to Corinna. Thanks.
The 4:15 is showing that it is booked.
Hi Kevin – I need to cancel my 415 tonight…thanks
Lisa – There’s a 4:15 for you. I booked you in.
Thankyou!!!
CFWU x 2
Strength – Hang Squat Clean
Made it to 155 lbs
WOD – 4 Rounds of
10 Forward Lunges
20 Hang Squat Cleans (65#)
10 Reverse Lunges
Time: 9:37
Great workout Kevin, legs, arms and stomach are burning!
WU x 2
Hang Squat Clean – 1 RM
45-55-65-75-85(F)-80-85(F)
WOD @ 45# – 10:57 😀
Great work everyone!! Sonia & Kevin – You guys are looking great! 🙂
Meow!
Warm Up x 2
Hang Squat Clean 1 rep max.
45-55-65-75-85-95(F)
WOD: 4 Rounds of
10 FW lunges
20 Hang Squat Cleans # 45
10 Reverse lunges
Time: 10:08
Ohhh my jelly legs.
Pat & Johan…you guys had crazy fast time this morning.
Joanna – Great job on the 100# hang power clean…that’s as BIG as you!
Nicole – Nice going in pushing through to the end of the WO this morning. All you needed was a little more “cheering” 🙂
Hang Squat Cleans – 1RM
65-85-105-115-125-135-145-155-165!!! (PR)
That’s 25# more than my full squat clean max! 😀
WOD (4 Rounds):
10 Forward Lunges
20 Hang Squat Cleans (65#)
10 Reverse Lunges
Time = 11:17
Feels pretty good after a few days off. 🙂
Great PR Jeff! 🙂
Awesome PR Jeff! Good to see you back.
100#!!!! Holy kaschmengies Joanna!!! That’s amazing! Good for you!!
CW x 1.5
Hang Squat Cleans – 1 rep
45-55-65-85-95-105 The last clean felt great…wish I had more time to tried more
WOD – 4 Rounds of
10 Forward Lunges
20 Hang Squat Cleans (45lbs)
10 Reverse Lunges
Time: 7:31
Forearms are still on fire. Sorry I had to leave early 5:30 crew. I hope you all killed this leg burner. 🙂
WUx2
Hang squat cleans x1
Started with 45# and went up to 100# attempted 105# – fail…will get it next time
Also did regular clean with 100# so I could change my number on the board :o) previous max was 85#
4 Rounds
10 Forward lunges
20 Hang squat cleans #45
10 Reverse lunges
Time – 10:26
Wow!
Great work Jo!
After almost a month of very little gym activity, this was a great workout to bring me back into it :D.
CFWU x2
Hang Squat Cleans x1
(45×3 practice form) 65, 95, 115, 135, 155
Could have gone heavier but I didn’t want to risk hurting myself after so much time off
WOD: 4 Rounds
10 Forward lunges
20 Hang squat cleans #65
10 Reverse lunges
Time: 8:42
Hope everyone else had fun with this one! wish I was there doing it with you guys!
WU x 2
Strength = Hang Squat Cleans – 1RM
45-65-75-95-105-125-135-145-155-175(F)175(F) Close.. I just couldn’t get under it.
WOD:
4 Rounds
10 Forward lunges
20 Hang squat cleans #65
10 Reverse lunges
Time – 13:??
Disgusting WOD! Lunges have offically made my goat list. I was bleeding pretty freely from my adams apple from Reefing myself in the neck with the grippy part of the bar 4 or 5 times during the HSCs. JOY!!!
Great work 6:30 crew! Good push to the finish Jeremy!
Pat… your time has caused a tear in the space time continuum. Either that, or you’re on the juice! *hehe* Great work!
13:52
WU x2 (OHS with 10# and 15#, ring dip negatives with 5 full dips)
Hang Squat Cleans x1
35-45-55-65-75-85-90-95(f)-90-95-100(f)
very happy with a 3/4 body weight clean! a 20# PR over my squat clean and the fails were all mental.
WOD: 4x
10 fwd lunges
20 HS Cleans (45)
10 rv lunges
time: 7:50
awesome pushes to the end Tracy and Jeremy!
WU x2
Hang Squat Cleans
45 65 95 115 135
stareted to get more comfortable at the end.
WOD 8:59
That was a tough WOD really felt it at the end.
warm-up x2
hang squat cleans
45-65-95-115-145
WOD- 14:40
Thanks to every one for the push at the end.
Warm Up x2
Hang Squat Cleans x1
45-55-65-75-85x-80x
WOD: 4 rounds of
10 Forward Lunges
20 HSC (45)
10 Reverse Lunges
Time: 11:10
Great work everyone!
Warm up times 2
Hang Squat Cleans
45-55-65-75-80
WOD: 4x
10 fwd lunges
20 HS Cleans (45)
10 rv lunges
Thought I was going to throw up, but kept my lunch and finished in 13:50… Man do my forearms ever hurt doing those cleans. I’ve always said I’m not a big fan of cleaning – I guess it applies to all kinds of cleaning! 😀
warm up
Strength Hang P cleans
135-155-185-200f – 200f – 195 pr i guess I didnt squat though… lol Power Cleanzz
WOD: 4x
10 fwd lunges
20 HS Cleans (65)
10 rv lunges
8:20
195 is 5 pounds away from my squat clean pr haha
Mountain Sectional WOD
AMRAP in 10min of:
6 Squat Cleans (135#)
9 Chest to bar Pullups
12 Box Jumps (24″)
5 rounds even. Damn I really wanted 6!
Did some push presses x1 after.
45×10
135-155-175-185-190-195 (matched PR)
Great job today guys! Hopefully you’ll all be more comfortable in the bottom of the clean now!
OK everyone… here’s a challenge!
Kevin and Sonia need our support to help with travel expenses for Calgary.
They did outstanding in Fredericton and have been extremely excited for the upcoming Sectionals on May 26th in Calgary. But, I’m sure the reality of the somewhat unexpected costs are starting to set in. As a CrossFit community we can do our part to help out our friends.
Tomorrow I will sponsor them … with your help! For every CrossFit Moncton member who posts their Strength and WOD results on the site tomorrow I will donate $1.00 towards Kevin and Sonia’s expenses. For every cancellation I will take $1.00 away.
I also challenge every CrossFit member, couple or group of friends to sponsor a day as well. There are 11 workout days remaining until they leave. We could raise up to $45.00 per day and over $400 in total!
So, do your part and post your results, don’t cancel if at all possible and consider sponsoring a day. I have asked Kevin to prepare a calendar for you to sign up as a sponsor. Look for it on the site tomorrow.
Cheers!
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Thanks so much Jeff for the great idea… any bit helps, we really appreciate it:)
Strength 5×3
OHS 100-120-120-120-120
Push jerk 115-130-130-130-130
WOD
AMRAP in 10 min
6 squat cleans (95lb)
9 chest to bar pull ups
12 boxjumps
4 rounds + 4 cleans
That was a tough one, still hate cleans… squat cleans even more!!! But it was a good test… from Kevin’s calculations and results from that sectional/regional I wouuld’ve been 7th!! so not bad!
Steve (M/35/205)
CFWU x 2 (including KBS practise)
Hang Squat Clean (1RM)
65 x 5
95 x 5
135 x 5
WOD – 4R for time
10 Forward Lunges
20 Hang Squat Clean (65#)
10 Reverse Lunges
11:55