WOD: Front Squats
7 sets x 3 reps
65-75-95-105-115-125-135
Worked on some hand stand push ups. had 45# plate the mat and ab thingy which left about 2-3 inches between my head and the ab thingy. 6 reps first time and 5 reps the second.
tom cormier
WU X 2 (did not read the board)
5 mins foam roller
front Squat, 7 set of 3, hold bottom for 5 secs.
95,115,125,135,145,155,165
weakness, double unders and HSPU, will focus on them all week.
Great article Ron, very inspiring and motivating.
Nadine
LOVED your atricle Ron!!! 🙂
When I read the part where you said; ” You’re dream goal would be to get
certified and coach CrossFit Kids”…Well… Lets just say you’ve gave me an enormous smile!! THAT would be AWESOME wouldn’t it!!! If I could, its something I would LOVE to do myself!!! 😀
LETS GET IT STARTED!! haha
Also, I never knew about you beeing treated for cancer before… but Im SUPER proud that all test came back negative!!! Must of been such a great relief for you and your family!!!
Very inspiring!!
xox
Hannah
Ron, I didn’t even know you were a Crossfitter! Just know you as Coach Ron, my son Zev’s beloved hockey coach! You have been so posiitive and encouraging to him this season and he loves hockey because of you and your leadership. Now that I know the personal obstacles you have faced in the past few months, I respect you even more. Congratulations on your achievements! You must be proud!
Hannah
…and consider both of my boys pre-registered for Crossfit Kids!
Amanda
Great newsletter article, Ron!
I also enjoyed Joanna’s article about pre-lifting rituals…I try to be very focused and aware of what my thoughts are & what my body is doing before a lift, so I enjoyed that read.
Front Squat x3 with 5 second hold at bottom
70-75-80-85-90-95-100
And for the QOD from yesterday: Deadlifts!!
Blake
Great article Coach Ron, what a great CorssFit attitude!
You humbly left out how involved you are with Riverview Minor Hockey and the hundreds of kids you’ve helped over the years. If you need another coach for CrossFit Kids, you know where to find me!
Blake
“CrossFit attitude” …damn you spell check!
Heather (Mum)
Great newsletter Kevin and Joanna. Ron – inspirational story. Keep up the great work and attitude.
WU X 1
Foam Roll 5 min. of pain.
Front squat 7 sets of 3 . Hold at bottom of each for 5 sec.
30-35-40-45-50-55-60
Worked on overhead squats.
Practiced DU’s. Great with the new sneakers. Bring it on games.
Heather S
Another great newsletter. Great words and attitude Ron.
And thanks too Joanna for the article. I’ve known this before but my process sounded more like “You should be more focused!” which didn’t really help. When I think about last Saturday, it was the first time I’ve felt that I was completely in the moment, focused and ready to lift and it does make a difference.
So thanks for the focus on “focus”.
Mario
Great newsletter all-around, as usual! 🙂
Darrell
Awesome Newsletter!!!!
Wux1
Foam roll 5 min
100×3 110×3 120×3 130×3 140×3 150×3 160×3
Stretched
Jane
Weakness Practice:
(What a coincidence!) Front Squat x3 with 5 sec. hold in the bottom of the squat
45-50-55-60-65-70-75×1
Ring Dips
1-1-1-1-1 😀
Row 1000 m – 4:36.2
Wall Balls for 10 min. @ 10# and 9′ – 85
Lora
WOOHOO! Look at you go with the ring dips and wall balls girlie 😀
Jamie
CFWU x 1
5 mins of rolling and lacrosse ball
WOD – Front Squats x 3 – 5 secs hold at bottom
95-115-130-145-160-175-190
7 sets x 3 reps
80-90-105-115-130-140-150(failed on 3rd rep)
Score: 140
Great working out with ya Ron!!! U are stronger than u think bro!!!! 🙂
Thanks MC for a fun class 🙂
WU x 1
Foam roll 5 minutes
WOD: Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
95, 115, 135, 155, 175, 185×1
82% off max
Lora
Mobility
WU x 1
Foam roll/lacrosse ball on legs/back
WOD: Front squats
7 x 3reps
Hold for 5 sec at bottom of squat
95-105-115-125-130-135-140
Practiced double unders and did muscle up progressions with purple band.
Great work 5:45 crew!
Jeff S
WOD: Front Squat
7 sets x 3 reps
Played this one by ear, wasn’t sure what my knee was going to allow.. So just went up slowly figuring to stop when it felt uncomfortable..
45-65-85-105-125-135-145
Worked on DU for practice.. Thanks for the help Marc, bender, rob, and Johnny.. Felt like a bit of a charity case with all the help but something clicked.. See the light at the end of the tunnel, just hope it’s not a freaking train!! Lol
Also did some muscle up practice.. Got 3 in a short span and they felt great
Lora
OK…with results like that, I’d say you’re officially off the injured list!
Bender
Double unders are comin bud, keep at er!
Tracy S
WUX1 + Foam Roller
WOD: Front Squats (x3 with 5 sec hold at the bottom)
65 – 75 – 80 – 85 – 90 – 95 – 100
That was a different, but fun, class. Nice sharing the bar with you, Heather and Elba.
Double Under practice: 25!! PR…(previous was 17) 🙂
==> Great article “Ronny McCrossFit” !?!
… and enjoyed Joanna’s article too. Not sure exactly what my pre-lift routine is, but I think I have a subtle one (and usually includes the self talk with cues about the lift).
WOD
Front Squats 3’s – 5 sec hold at bottom
65-75-85-90-95-100-105
Skill of the Week: your weakness
I decided to try BOX JUMPS!! Its has been frustrating since I joined CFMoncton not being able to jump that high, I started with pink box then made my way up to 12″box and a couple months later I added the 25lbs plate under to reach 14″ (still really afraid of them).
Today I added another 25lbs plate under to made it 16″, I was really nervious but guess what I DID IT!!! and after that I felt so great.
By the way then I tried black box and I was able to do a couple of them, so Marc said that I should give a try to the big one, I was a lil nervious but I went for it, I think I did like 30 – 35 box jumps, I just want to say how happy / excited / amazed I am, being able to reach this kind of goals just keep me going!! at some point I though I was never going to do them so what I am feeling right now it can not be describe.
I can JUMP!!! hehe 🙂
Ron you are an inspiration to everyone and definitely that worked for me today!!!
Lora
Congratulations Elba! That is a HUGE accomplishment!! I’m proud of you 🙂
Nath
Wow Elba! You are an inspiration to all of us too! You work so hard and it’s now paying off! Congrats 🙂
Darsey
Awesome!
Krista
Awesome Elba….keep the confidence going!!
Heather S
Great job today Elba. It’s always fun to work out with you there!
Blake
WU x 2 (got 6 strict in a row and managed 4 or 5 kipping pull-ups on the second)
Foam roll 5 minutes
WOD: Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
95-115-125-135-145-155 (failed on last rep, dropped too fast and couldn’t recover…doh!)
Weakness:
Double Unders – worked on getting elbows in and finding a consistent rhythm. Managed to increase my PR to SIX! ~ Progress
Worked on handstands a little, wrist still too gimpy for HSPUs yet.
Ron
WU x 1
5 minutes of foam rolling
WOD: Front squats, 7 sets x 3 reps
80,100,110,115,125,140,150
Thanks for the push Johnny, always fun and hard when your there
Big thank you to my Crossfit family for all your kind words, was scared to open up but glad I did. i really laugh at the “Ronny McCrossfit” refrence, thanks for that tag Kev.
Really enjoyed your newsletter, Ron.
Follow your Doctor’s orders… cause you make our lives better too.
Maria
Great article Ron! Everytime I see you, you always have a big smile and always fun working out with you!
Gabriel
WXx1
Foam Roll 5 minutes
Practice on DU’s. Thanks for the tip Ron!
WOD: Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
115-125-145-155-165-170-175×2
I thought there where only 6 sets so had to really work for the last [email protected]
Stretching, more DU’s and tried 3 HSPU, got the equivalent to a 45+ cushin so more work.
Welcome back Karen!
Superb newsletter Ron!
Great job 6:45 crew!
Nadine
WU x 1
Foam roll 5 minutes
WOD: Front Squats
7 sets x 3 reps
35-40-45-50-50-55-55
Practice DU… and I FINALLY GOT SOME!!!
9 is my new PR!!! so happy!!! 😀
Good job 6:30 crew!!
Nice to meet you Diana and Andreia! (sorry is I mispelled your name) 🙂
And again Ron, I can’t say how proud of you and how excited I am that you took the initiation of going for it and doing the steps needed to start CrossfitKids!!! YAY!!! SO HAPPY!!!
You’re an inspiration to all of us!! 🙂
Darsey
WUX1 + Foam Roller
WOD: Front Squats (x3 with 5 sec hold at the bottom)
95-105-115-125-135-145-155
Practiced muscle ups, double unders, and toes to bar
500 meter row
Nath
WU x 1
Did all pull ups with no band (kipping) for the first time!!! 🙂
Managed to do 2 1/2 in a row. Half because the 3rd one was up to my nose so I thought it should count for something. Thanks Ron for your advice!
Practiced DU’s
WOD: Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
50-55-60-65-70-75-85×2
It was nice to share the bar with you Karen and Guylaine (I hope I have your name right… I really suck at that)
Practiced DU’s again
I’m not sure what my goat really is: the DU’s or my patience when I don’t get it! 🙁
Front squat’s 3’s with a 5 second hold on bottom
95-115-135-155-175-185-195
Nice work Kim, Pierre and MC Hammer
Krista
All these DU PRs and practice, I think it’s coming up in a Games WOD….definitely my goat, haven’t gotten it to click yet!! I’ll be practicing this week 🙂
Heather S
WX x 1
Foam Roller 5 minutes
WOD: Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
65-80-90-100-110-115-120
Fun WOD – just glad I was facing the clock so I knew the 5 sec was legit!
Worked on ring dips. Still too painful to jump so no DU’s or box jumps and they both need soooo much practice. 🙁
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…
WOW!!!!! Love the newsletter. Nicely said Ron. Just love your positive energy that you bring to the gym. Keep it up
WU x 1
Foam roll 5 minutes
WOD: Front Squats
7 sets x 3 reps
65-75-95-105-115-125-135
Weakness: 8 min AMRAP
10 Double Under’s
10 Push ups
Didn’t keep track of the score.
Atta boy Ron!!
WUx1
Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
95-115-135-145-155-165
Went back to 155 on the last set but failed the second rep
WU x 1
Foam roll 5 minutes
WOD: Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
65-85-115-125-135-155-175
Weakness: Double Unders
Great Article Ron!!
WU x 1
Foam roll 5 minutes
WOD:
Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
45-50-55-60-65-70-80
Weakness: Did not get to Practice since I was working for 7am
Front Squat x3 with 5 second hold at bottom
65 85 105 115 125 135 135×2
WOW! Great result Joanna 🙂
wu x 1
Foam roller
FS x 3 holding for 5 seconds
65, 70, 75, 80, 85, 85, 85
Worked on du’s – not yet
Thanks for encouragement + laughs, 7 a.m. Crew!
Awesome article Ron!
WU x 1
Foam roll 5 minutes
WOD: Front Squats
7 sets x 3 reps
65-75-95-105-115-125-135
Worked on some hand stand push ups. had 45# plate the mat and ab thingy which left about 2-3 inches between my head and the ab thingy. 6 reps first time and 5 reps the second.
WU X 2 (did not read the board)
5 mins foam roller
front Squat, 7 set of 3, hold bottom for 5 secs.
95,115,125,135,145,155,165
weakness, double unders and HSPU, will focus on them all week.
Great article Ron, very inspiring and motivating.
LOVED your atricle Ron!!! 🙂
When I read the part where you said; ” You’re dream goal would be to get
certified and coach CrossFit Kids”…Well… Lets just say you’ve gave me an enormous smile!! THAT would be AWESOME wouldn’t it!!! If I could, its something I would LOVE to do myself!!! 😀
LETS GET IT STARTED!! haha
Also, I never knew about you beeing treated for cancer before… but Im SUPER proud that all test came back negative!!! Must of been such a great relief for you and your family!!!
Very inspiring!!
xox
Ron, I didn’t even know you were a Crossfitter! Just know you as Coach Ron, my son Zev’s beloved hockey coach! You have been so posiitive and encouraging to him this season and he loves hockey because of you and your leadership. Now that I know the personal obstacles you have faced in the past few months, I respect you even more. Congratulations on your achievements! You must be proud!
…and consider both of my boys pre-registered for Crossfit Kids!
Great newsletter article, Ron!
I also enjoyed Joanna’s article about pre-lifting rituals…I try to be very focused and aware of what my thoughts are & what my body is doing before a lift, so I enjoyed that read.
Front Squat x3 with 5 second hold at bottom
70-75-80-85-90-95-100
And for the QOD from yesterday: Deadlifts!!
Great article Coach Ron, what a great CorssFit attitude!
You humbly left out how involved you are with Riverview Minor Hockey and the hundreds of kids you’ve helped over the years. If you need another coach for CrossFit Kids, you know where to find me!
“CrossFit attitude” …damn you spell check!
Great newsletter Kevin and Joanna. Ron – inspirational story. Keep up the great work and attitude.
WU X 1
Foam Roll 5 min. of pain.
Front squat 7 sets of 3 . Hold at bottom of each for 5 sec.
30-35-40-45-50-55-60
Worked on overhead squats.
Practiced DU’s. Great with the new sneakers. Bring it on games.
Another great newsletter. Great words and attitude Ron.
And thanks too Joanna for the article. I’ve known this before but my process sounded more like “You should be more focused!” which didn’t really help. When I think about last Saturday, it was the first time I’ve felt that I was completely in the moment, focused and ready to lift and it does make a difference.
So thanks for the focus on “focus”.
Great newsletter all-around, as usual! 🙂
Awesome Newsletter!!!!
Wux1
Foam roll 5 min
100×3 110×3 120×3 130×3 140×3 150×3 160×3
Stretched
Weakness Practice:
(What a coincidence!) Front Squat x3 with 5 sec. hold in the bottom of the squat
45-50-55-60-65-70-75×1
Ring Dips
1-1-1-1-1 😀
Row 1000 m – 4:36.2
Wall Balls for 10 min. @ 10# and 9′ – 85
WOOHOO! Look at you go with the ring dips and wall balls girlie 😀
CFWU x 1
5 mins of rolling and lacrosse ball
WOD – Front Squats x 3 – 5 secs hold at bottom
95-115-130-145-160-175-190
95-115-135-165-175-185-195
Thanks for teaming up with me Marc.
Big numbers Pierre.. Nicely done
WOD: Front Squat
7 sets x 3 reps
80-90-105-115-130-140-150(failed on 3rd rep)
Score: 140
Great working out with ya Ron!!! U are stronger than u think bro!!!! 🙂
Thanks MC for a fun class 🙂
MiniWOD
“Goats”
10 KBS 53#
10 wall ball shots 20#
5 HSPU
Time: 4:31
Practice Double Unders: 112 (PR of 3) 🙂
Congrats on your DU PR 🙂
WU x 1
Foam roll 5 minutes
WOD: Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
95, 115, 135, 155, 175, 185×1
82% off max
Mobility
WU x 1
Foam roll/lacrosse ball on legs/back
WOD: Front squats
7 x 3reps
Hold for 5 sec at bottom of squat
95-105-115-125-130-135-140
Practiced double unders and did muscle up progressions with purple band.
Great work 5:45 crew!
WOD: Front Squat
7 sets x 3 reps
Played this one by ear, wasn’t sure what my knee was going to allow.. So just went up slowly figuring to stop when it felt uncomfortable..
45-65-85-105-125-135-145
Worked on DU for practice.. Thanks for the help Marc, bender, rob, and Johnny.. Felt like a bit of a charity case with all the help but something clicked.. See the light at the end of the tunnel, just hope it’s not a freaking train!! Lol
Also did some muscle up practice.. Got 3 in a short span and they felt great
OK…with results like that, I’d say you’re officially off the injured list!
Double unders are comin bud, keep at er!
WUX1 + Foam Roller
WOD: Front Squats (x3 with 5 sec hold at the bottom)
65 – 75 – 80 – 85 – 90 – 95 – 100
That was a different, but fun, class. Nice sharing the bar with you, Heather and Elba.
Double Under practice: 25!! PR…(previous was 17) 🙂
==> Great article “Ronny McCrossFit” !?!
… and enjoyed Joanna’s article too. Not sure exactly what my pre-lift routine is, but I think I have a subtle one (and usually includes the self talk with cues about the lift).
Wahoooo congrats on DU PR!
Great PR on Doubles! Congrats! It wasn’t that long ago you couldn’t do any and were getting pretty frustrated. 😉
great article Ron!
WU x 1
Foam roll 5 minutes
WOD: Front Squats
7 sets x 3 reps
115-125-135-145-155-165-175
practiced DUs
Nice work Frankie! You made that look easy. Fun sharing a bar with you tonight 🙂
Yeah Frankie – def made that look easy!!!
Love the news letter (as usual)
WOD
Started with 60# and then stayed at 65# for the rest of the sets
Just saw the Dr today so I can “officially” tell everybody that I’m pregnant :). 3 months down… 6 to go!
WOOHOOO!!! Congrats you two! You make beautiful babies 🙂
Congratulations Martine and Marco!
WAHOOOOO!!!! CONGRATS!!!!!
Great news, so happy for you both
Congratulations!!! How exciting 🙂
Congrats Martine and Marco.
WU x 1
5 min of rolling and lacrosse ball
WOD
Front Squats 3’s – 5 sec hold at bottom
65-75-85-90-95-100-105
Skill of the Week: your weakness
I decided to try BOX JUMPS!! Its has been frustrating since I joined CFMoncton not being able to jump that high, I started with pink box then made my way up to 12″box and a couple months later I added the 25lbs plate under to reach 14″ (still really afraid of them).
Today I added another 25lbs plate under to made it 16″, I was really nervious but guess what I DID IT!!! and after that I felt so great.
By the way then I tried black box and I was able to do a couple of them, so Marc said that I should give a try to the big one, I was a lil nervious but I went for it, I think I did like 30 – 35 box jumps, I just want to say how happy / excited / amazed I am, being able to reach this kind of goals just keep me going!! at some point I though I was never going to do them so what I am feeling right now it can not be describe.
I can JUMP!!! hehe 🙂
Ron you are an inspiration to everyone and definitely that worked for me today!!!
Congratulations Elba! That is a HUGE accomplishment!! I’m proud of you 🙂
Wow Elba! You are an inspiration to all of us too! You work so hard and it’s now paying off! Congrats 🙂
Awesome!
Awesome Elba….keep the confidence going!!
Great job today Elba. It’s always fun to work out with you there!
WU x 2 (got 6 strict in a row and managed 4 or 5 kipping pull-ups on the second)
Foam roll 5 minutes
WOD: Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
95-115-125-135-145-155 (failed on last rep, dropped too fast and couldn’t recover…doh!)
Weakness:
Double Unders – worked on getting elbows in and finding a consistent rhythm. Managed to increase my PR to SIX! ~ Progress
Worked on handstands a little, wrist still too gimpy for HSPUs yet.
WU x 1
5 minutes of foam rolling
WOD: Front squats, 7 sets x 3 reps
80,100,110,115,125,140,150
Thanks for the push Johnny, always fun and hard when your there
Big thank you to my Crossfit family for all your kind words, was scared to open up but glad I did. i really laugh at the “Ronny McCrossfit” refrence, thanks for that tag Kev.
Really enjoyed your newsletter, Ron.
Follow your Doctor’s orders… cause you make our lives better too.
Great article Ron! Everytime I see you, you always have a big smile and always fun working out with you!
WXx1
Foam Roll 5 minutes
Practice on DU’s. Thanks for the tip Ron!
WOD: Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
115-125-145-155-165-170-175×2
I thought there where only 6 sets so had to really work for the last [email protected]
Stretching, more DU’s and tried 3 HSPU, got the equivalent to a 45+ cushin so more work.
Welcome back Karen!
Superb newsletter Ron!
Great job 6:45 crew!
WU x 1
Foam roll 5 minutes
WOD: Front Squats
7 sets x 3 reps
35-40-45-50-50-55-55
Practice DU… and I FINALLY GOT SOME!!!
9 is my new PR!!! so happy!!! 😀
Good job 6:30 crew!!
Nice to meet you Diana and Andreia! (sorry is I mispelled your name) 🙂
And again Ron, I can’t say how proud of you and how excited I am that you took the initiation of going for it and doing the steps needed to start CrossfitKids!!! YAY!!! SO HAPPY!!!
You’re an inspiration to all of us!! 🙂
WUX1 + Foam Roller
WOD: Front Squats (x3 with 5 sec hold at the bottom)
95-105-115-125-135-145-155
Practiced muscle ups, double unders, and toes to bar
500 meter row
WU x 1
Did all pull ups with no band (kipping) for the first time!!! 🙂
Managed to do 2 1/2 in a row. Half because the 3rd one was up to my nose so I thought it should count for something. Thanks Ron for your advice!
Practiced DU’s
WOD: Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
50-55-60-65-70-75-85×2
It was nice to share the bar with you Karen and Guylaine (I hope I have your name right… I really suck at that)
Practiced DU’s again
I’m not sure what my goat really is: the DU’s or my patience when I don’t get it! 🙁
Funny everyone was practicing DUs tonight…
Good job on the pull ups Nath!!
Heather Wood … 59th in the world and in a race with Chris Spealler’s Mom. Go Heather!!! 😀
That is SO AWESOME!! Go Heather!!
WU x 1
Foam roller 5 minutes
WOD: Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
95-105-115-125-135-145-155
Practiced double unders: 16(PR), Toes to bar and ring dips.
Now that I can do DUs… Here’s my next task:
http://www.youtube.com/watch?v=hXovowbMsLE
HAHA!!!
Easy!!!
hahahaha!! Isn’t that crazy!!! LOL
Front squat’s 3’s with a 5 second hold on bottom
95-115-135-155-175-185-195
Nice work Kim, Pierre and MC Hammer
All these DU PRs and practice, I think it’s coming up in a Games WOD….definitely my goat, haven’t gotten it to click yet!! I’ll be practicing this week 🙂
WX x 1
Foam Roller 5 minutes
WOD: Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds
65-80-90-100-110-115-120
Fun WOD – just glad I was facing the clock so I knew the 5 sec was legit!
Worked on ring dips. Still too painful to jump so no DU’s or box jumps and they both need soooo much practice. 🙁