October Newsletter featuring Gabriel and an article from Patrick!

Also, we had a great meeting with all of the trainers yesterday. Some really great ideas came forth and will be rolled out over the next few months. Looking forward to making your gym experience even better!

3 rounds
400m Run
21 Kettlebell Swings (53/35#)
12 Pullups

Compare to Apr.18/11

Mel put the bar overhead

89 thoughts on “Newsletter!”

  1. Great articles, Gabe and Patrick! I love the pic of Gabe doing the floor wipers. πŸ™‚

    WU x2

    Strength: Shoulder press
    5x 45-50-55-60

    WOD as RX’d: 14:24

    I don’t get to write ‘as RX’d’ very often!

    And I didn’t rip my hands this time. And, I like Helen. And, I got a PR. It’s a good morning! πŸ™‚

    1. Great Job Amanda! When I seen your post this inspired me to try RX. When I got at Crossfit I could tell my pullups where not as strong as i was hoping for, due to high stress levels. Next time! It’s nice to see that your a strong woman, smiles for the ‘hands not ripping’ πŸ™‚

  2. WU x2

    Strength: Shoulder press
    3 sets 10 x 35#
    400m Run
    21 Kettlebell Swings (15#)
    12 Pullups (strict w/ purple band)

    time = 14:15

    Great to be back! Kept the weight light. Thanks for the coaching this morning Kevin and Patrick! Hope to do this one once I’m fully healed πŸ™‚ Fun WOD

  3. WUx2
    Front squat (x10 @ 120-130-140)

    WOD: “Helen”

    3 rounds of:
    * 400 meter run
    * 21 1.5 pood kettlebell swings
    * 12 pull-ups

    Time: 9:35 (PR 1:38 !!! from April/11)

    Really excited! Was really Nervous for this but turned out great…. As expected, this is a crazy forearm burner!!! Great job 7:00 am fellas!!!

  4. WU x 2 Sub Pushups with KBS

    Strength: 5’s Push Jerk

    3 Rounds Scaled
    200m run
    21 KBS 25#
    12 pullups (ring rows)
    T 13:40

  5. WU x2
    Front Squat x3
    105 115 125 140 155(F..I’ll attribute it to legs STILL not 100% from the lunges last week because I should have got it)

    Mod. Helen
    500m Row
    21 KBS #35
    12 pullups
    15:51 (Hard on grip doing rowing instead of running)

    Lookin’ good Mel!

  6. Welcome back Maria

    wu x 2 (KBS (25#) instead of push ups)
    strength – Cleans x 1
    15×2,45×2,55,60,70,75,80(bad form work on grip and not bending elbows) thank for to tips Kevin will work before class on this one

    3 rounds
    400m run
    21 KBS (25#)
    12 pull ups (strict with green & yellow band)

    Time = 14:46 tired this morning pull ups where slow April 1811 time was 13:17 no pr
    cash out – back & leg stretch

  7. Great articles Patrick and Gabriel πŸ™‚

    I also can’t wait to try this new to me paleo recipe!

  8. wu x 2 (KBS instead of push ups)
    strength – Push press x 1

    3 rounds
    400m run
    21 KBS (50#)
    12 pull ups

    Time = 12:24 PR 18 sec from 041811 and used yellow band with pull ups
    cash out – stretch

  9. wu x 2
    Push Jerks’10”

    3 Rounds
    run 400 m run
    21 KBS #30
    12 pullups yellow band

    I know i did this WOD before but I cant find my time. Run and KBS unbroken. Good Job 3:15!

  10. WU x 2 (KBS for Push ups) + toes-thru-rings
    Push Press 5’s

    3 Rounds
    400 m run
    21 KBS 35#
    12 pullups (green band)

    Time 12:49

    I LOVE KBS! (Almost makes up for the running) TIme in April was 15:27, so something is working!

      1. Thanks Gabriel! Really nice newsletter. It’s always great to have such a positive energy in the gym when I work out! Congrats on all you have accomplished since you joined CFM.

  11. WUx2

    Strength – Front Squat X5

    WOD: “Helen” as Rx’d
    3 rounds
    400m Run
    21 Kettlebell Swings
    12 Pullups

    Time –> 12:11 (PR of 31seconds)

    Great job 4:15 crew!

  12. Did Deadlift last night for 1’s
    225-275-315-345-365-385-395(f) started arching
    Back squat 1’s

    Helen Rx’d -> 9:45 no PR

  13. Hi everyone!

    My colleagues and I (in the Master’s in counseling program at the UniversitΓ© de Moncton) will soon be offering counseling sessions as a part of our curriculum. If you or anyone you know would be interested in 3 to 5 FREE counseling sessions, please send me an email at [email protected]. All sessions are private and confidential and will offer an excellent opportunity to work on some life/career challenges.

    Wishing you all an excellent evening!


  14. WU X2
    Strength: Overhead Squats 5RM
    45×5 ~ 55×5 ~ 65×5 ~ 75×1 ~ 75×2

    WOD: 3 Rounds
    400 m Run
    21 KBS @ 35#
    12 Pull-Ups w/ Purple band

    Time: 16:32
    Seems I had a few factors against me that slowed my time down today.
    …1… chose the wrong pull-up bar — feet were dragging, and had to switch in first set.
    …2… my nose wouldn’t stop running!! grrrr… πŸ™ (it’s just allergy-like symptoms, but it’s worse when there are lots of ODORS outside.. and holy the odor was strong today.)
    …3… Really struggled with pull-ups. I think that was the most in a WOD I’ve done with the purple (=green) band… plus my hands were slipping awful today. I think I had a death grip on the bar and had no feeling left in my hands at all by the end.

    SO… all excuses aside – it really was a good workout (I can say that now that the feeling is back in my arms/hands!!) πŸ™‚ Always like KBS.. and I know pull-ups and running will eventually improve!

  15. Great article Pat!
    WU x2

    Strength: back squat x 3
    400m Run
    21 Kettlebell Swings (40#)
    12 Pullups

    time = 12:19 – I got the same exact time last time I did Helen. How freaky is that. I did 35# for the kbs and the red band for the pullups when I did this WOD back in April though.

  16. WUx2

    Front Squat 10RM
    135-145-160(PR, 15#)

    Helen(Rx) = 11m44s (PR, 45s) … KBS felt good, no soreness in the back

    Was fun to watch Dan and Rob race.
    Good job everyone!

  17. WU x 2

    Front Squat x 1
    95-110-135-145-155 (PR by 5#)
    Thanks for the tips Pat. Really helpful.

    WOD: Helen
    400 m run
    21 KBS 35#
    12 Pull Ups (Green Band)

    Time = 13:38 (PR of 38 seconds from last April)
    Once again, pull ups kicked my butt. 1st round, no problem, all unbroken. 2nd round, broke them up into 3 sets, still not so bad for me and pull ups. 3rd round…it all went to hell.

    Great articles by Pat and Gabriel. Congrats to you both on your CrossFit accomplishments.

  18. Push Jerk – 5RM
    95-115-135-155-175 (PR for reps by 5#)

    3 Rounds
    400m Run
    21 KBS (53#)
    12 Pullups

    Time —> 11:49 (PR by 28 seconds)

    What goes great with Bacon and Eggs in the morning?…
    Reading great articles from Patrick and Gabriel. Thanks guys!

  19. Front Squats x1
    95-135-155-185-205-225-235 PR

    WOD: Helen
    400m Run
    21 KBS @53
    12 Pull ups

    10:16 (PR by 1:03)

    Glad PR season is in full swing. πŸ™‚

    Fun race with Rob today; kind of him to let me win at the end. He had me on the runs but was just shy on the grip last round.

  20. Mob X1

    WU w/ kbs instead of Push Ups X2

    Strength Push Press x3



    3 Rounds
    400m Run
    21 KBS (35#)
    12 Pullups (thick purple band)


    Great articles guys!!!!

  21. WU x 2
    Push Press x 1

    95-115-135-160-165 (matched PR) Thanks for the coaching Jeff πŸ™‚

    3 Rounds
    400m Run
    21 KBS (53#)
    12 Pullups

    Time β€”> 13:46 (PR by 23 seconds)

    Enjoyed the WOD everything felt good tonight, nice way to start the week. Great job 6:30 nice to see a big crew on hand.

  22. WU x 2

    Strenghth: Shoulder Press x 1
    75-85-95-100-105(fail) I got 105 this summer, but can’t seem to get it again!

    WOD: Helen @ Rx

    Time: 10:31

    Last time: 11:53

    PR: 1:22 Happy with this PR. My body felt strong tonight. Must have been my new

    Great job 6:30 p.m. crew!

    We had a visitor from Vancouver at our 6:30 class tonight. Nice to meet you Tina!

  23. CFWU

    Back Squats

    WOD:”Helen” 3 Rounds of

    Run 400m
    21 KBS #50
    12 Pull ups

    Time: 13:14 PR of 1:07

    Great job everyone!!

  24. WUx2 (subbed KBS #35 for push ups)
    Strength: OHS x5
    45-55-60-65-70 I still need to work on form for these…I feel shaky when I squat down.

    WOD: Helen Rx’d

    Time: 13:10 (PR by 1min 40secs – plus last time I was on the yellow band!)

    This made me real happy, I love being able to see how much I’ve been improving WOD to WOD at crossfit. πŸ™‚

  25. Mobility
    WU x 2 (subbed 35# KBS for push ups)
    400 m run (to test grumpy Achilles for WOD…didn’t feel very good)

    WOD: Helen
    400m run (subbed 500m row….OMFG! rowing was tough today)
    21 KBS 35#
    12 pull ups (WAHOOOOOOO! No bands…slow, but still…NO BANDS!)

    Time = 15:29

    Thanks everyone for the cheers at the end…it helped me get through that last round!

    In April I did this in 12:43 with green band for pullups and run. My run is faster than my rowing, so I’m anxious to see this one come around again for a true comparison.

    Great work 6:30 crew!

      1. Pregnant?? Ha! You’ve met my kids, right? They are THE BEST birth control, EVER!! LOL! Kidding! I love my kids! πŸ™‚

        My Achilles is acting up… πŸ™

  26. WOD: Helen
    400m Run
    21 KBS @53
    12 Pull ups

    10:24 or Dan + 8 secs

    This one was a tough one. The grip on the last 8 of 12 pullups is what killed me. Dan caught up and passed me. Bit of a di*k move if I am being honest!

    Great job 5:30 and 6:30 classes

    ooooooo and 17 double unders!!

  27. WU x 2
    Strength: Push press
    3 x 95,100,115,130,140

    WOD: Helen
    3 Rounds
    Run 400m
    21 KBS #40
    12 Pullups

    Time: 11:32

  28. WU x 2 – Sub push ups for KBS

    Strenght – Cleans x 3
    70-75-80 then asked Kevin for some coaching and went to 65# for hang squat cleans 65-65-65

    3 rounds
    400m run
    21 KBS 35#
    12 Pullups blue

    Time: 16:38 I really wish I was at least a little closer to my last time 15:05 in April.. my Runs were slow and everything else was hard… Oh well, till next time Helen!

  29. WU x 2 plus 1 km bike

    Strength OHS 10s

    35-40-45-50-55 very happy with this – there was a time when I could have only done this in my dreams πŸ™‚

    Modified Helen

    3 rounds
    1 km bike (modified for healing stress fracture)
    21 KBS 20 lbs (that’s all I have at home)
    12 pullups (strict with green band)

    Score 11:22 – I don’t remember doing this one before… I’m going to have to go digging through the archives. The biking was tougher than expected and the pullups killed as expected. Not sure I would have been able to handle more weight on the KBS because my elbow feels strained at the moment… My nutrition hasnt been the greatest lately, nor has my sleep so I wonder if these factors are the reason for my recent injuries… Getting back on track with that today, I will soon see what transpires. I really did enjoy this WOD though and I look forward to doing it as Rxed in the future πŸ™‚

    Great job today everyone!! I look forward to seeing you all in the pm classes tomorrow πŸ™‚

  30. WU x 2 sub push ups for KBS #35

    Strength Front Squats 3’s

    WOD “Helen”
    3 Rnds
    400M run…sub 500M Row
    21 KBS 50# (1st time using that weight)
    12 Pull Ups

    Time 15:30

  31. WU x 2

    Back Squats x 5

    WOD “Helen”
    3 rounds
    Run 400m
    21 KBS 40#
    12 pullups (largest band)

    Time: 11:20

    While the second heat was doing their WOD, I did 5 rounds of:

    skip 1 min
    rest 30 seconds

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