Check out the awesome article on Mat Youden in the May Newsletter!
Change for Change is today –ย Bring $5 to switch up your workout.
“The Other Two Minute Drill”
2 minutes at each station
Wall Balls
Burpees
Weighted Lunges (45/25#)
Ring Dips
Skill of the Week – L-pullups
Nice pic! Perfect form Lora ๐
Haven’t done a wall ball since 12.4….. Maybe this WOD will help me like them more ๐ only 2 minutes doesn’t sound so bad!!??
“only 2 minutes doesnโt sound so bad!!??”
-Famous Last words… Can I take your picture at the end of this one? ๐
Great opening article! Great newsletter!
WU x 2 (with thrusters, no squats)
Strength: Shoulder Press
5x 95-115-125-135-150
WOD โThe Other Two Minute Drillโ
2 minutes at each station
Wall Balls
Burpees
Weighted Lunges 45#
Ring Dips (purple band)
Total 107
Great newsletter and article by Mat!! Perfect Monday AM coffee reading, now its time to do some work!
Congrats on all of your achievements, Mat! ๐
Corinna and Jeff, way to step up!
What an awesome community!
Loved the news letter!
WUx2
Push Jerk 1x
95-125-135-145-155
WOD Rx’d: 159
Holy crap! Great score!
WU x 2 (with thrusters, no squats)
Strength: Front Squat
5x 75-80-85-90-95
WOD โThe Other Two Minute Drillโ
2 minutes at each station
Wall Balls
Burpees
Weighted Lunges 25#
Ring Dips (purple band)
Total 101
CWx2
Cleans (5) 45-65-75.
WOD:
Wall balls (10lbs) – 39. Took too many breaks. ๐
Burpees – 33 unbroken
Lunges (25lbs) – 44 unbroken
Ring dips (medium purple) -22
TOTAL – 138
Nice score!!!!
Nice work Gillyon!
WU x 2 (with thrusters, no squats)
Strength: Push Press 1’s
95×3-115-125-135×2-145-155×2 PR 5
WOD Rx โThe Other Two Minute Drillโ
2 minutes at each station
Wall Balls = 41
Burpees = 26
Weighted Lunges = 39
Ring Dips = 16
Total: 122
Happy with results considering the weekend of recklessness my poor body went through.
Press x7
65-75-85-90-95-105
Wall Balls – 65
Burpees – 25
Lunges – 45
Ring Dips – 30
Total – 165
Holy Crap!? Bravo Coach!
65 wall balls?! Nice!!! Great score!
65 wall balls is insane, amazing job!
WU x 2 – Thrusters instead of squats,
Strength 5x front squats
85-95-110-120-120
Change for Change WOD:
Hang squat clean ladder
AMRAP 5 mins
Do 1 HSC, put bar on ground, release hands
2 HSC, bar on ground
Repeat until 5 HSC, and restart the cycle until 5 mins is up
Rest 3 mins
1 min air Squat
Total hang squat clean (85#) : 30
Total Air squats : 40
PR of 3 reps on squats and 15# PR. Feels goooood!
Last time had 30 HSC (70#) and 37 air squats.
Great newsletter and article by Mat!!
And Corinna and Jeff, thats awesome!!
LOVE our group!! Everybody makes everybody feel so confortable…like family! ๐
Love you guys!!
xo
Another fantastic newsletter ๐
Congrats on all you have accomplished Mat! But “Fran”? Really? You’re nuts! LOL
Loved the opening article. Just one more example of why CFM is so different. I see examples just like what Jeff and Corinna did with Leslie, happening every single day at CFM. It makes me so proud to be a part of this “family”.
Awesome newsletter, keep up the good work Mat!
WU x 2 โ Thrusters instead of squats
Strength- Double Unders
50 Unbroken…working my way up! I only started counting last week
โThe Other Two Minute Drillโ
2 minutes at each station
Wall Balls-43
Burpees- 38
Weighted Lunges (25#)- 42
Ring Dips- Purple Band- 25
Total Reps- 148
Oh my…what a great newsletter! The guy in it is AMAZING, too bad he’s married ๐ lol jk. On a serious note,Mat was the reason why I started Crossfit in November. Not only did his results blow me away but it was also his overall outlook on fitness, health and life! It was very inspirational to see him transform…Thank you Crossfit ๐ I able to sleep through the nights since there is no more snoring!! Great work Matty.
WOOHOO…great work on double unders and nice job on the WOD.
Hold up. What about the fact that the squat snatch is his favorite lift? lol
Great article Matt! I’m happy that you’re a part of Crossfit Moncton! Your smile and attitude is contagious! Congratulations on your successes up to now, and here’s to many more!
HAHA! I small oversight on my part. Its official. He’s crazy!
He probably had a few too many margaritas before he answered those questions…..lol. All joking aside awesome job Mat! You talking about your successes just before Christmas convinced me to join and I thank you for that.
Just got the time to read the newletter, another awesome read. Keep it up Matt, your doing great!
WU x 2 (with thrusters, no squats)
Strength: Back Squat 5x 80-90-100-105-110
WOD โThe Other Two Minute Drillโ
2 minutes at each station
Wall Balls 10# at 10 Ft (26)
Burpees (30)
Weighted Lunges 25# (40)
Ring Dips (purple band 27)
total: 123
Great article Mat! You’re such a positive guy and always smiling!
WU x 2 (with thrusters, no squats)
Strength: Over head squats x 1
50, 60, 70, 80, 85 struggler to put it over head thanks Kevin for the tip
WOD โThe Other Two Minute Drillโ
2 minutes at each station
Wall Balls (6# @ 10′) = 32
Burpees = 27
Weighted Lunges (25#) = 26
Ring Dips (purple band) = 25
Total reps = 110
cash out – any stretch
WU x 2 (with thrusters, no squats)
Strength: Clean x 3
95, 115, 125, 135, 145 have to work on my landing it’s to wide
WOD โThe Other Two Minute Drillโ
2 minutes at each station
Wall Balls (20# @ 10โฒ) = 25
Burpees = 27
Weighted Lunges (45#) = 38
Ring Dips (yellow band) = 25
Total reps = 115
cash out โ any stretch
WU x 2
Strength – Front Squat x 5
160-175-190-200-210
WOD – “Michael”
Three rounds for time of
Run 800m
50 Good Mornings
50 Situps
Time: 21:50 PR by 38 secs
Nice work Jamie!
CFWU x 2
Front Squat @ 215
3x 150-160-170-180-190
WOD: 2 min at each stations
WallBalls #20 32 reps
Burpees 21 reps
Weighted Lunges # 45 28 reps
Ring dips 15 reps
Total reps: 96
WU x 2 (with thrusters, no squats)
Cleans 5x 45-55-65-75-85
WOD โThe Other Two Minute Drillโ
2 minutes at each station
Wall Balls 14# – need practice
Burpees
Weighted Lunges 25#
Paralette Dips
Total 125
… and don’t forget, a PR on Double Unders! ๐
Nice work on the double under’s tonight Michelle!
Thanks girls! I’m excited about it ๐
mobility
wu x 2 with thrusters (35)
push press singles: 60, 65, 75,81, 95 (f), 90
wall balls (10), burpees, lunges (25), parallette dips = 103
WU x 2 (with thrusters, no squats)
Express Class – no strength
WOD โThe Other Two Minute Drillโ
2 minutes at each station
10 ft Wall Balls 14#
Burpees
Weighted Lunges 25#
Ring Dips
20-22-36-20 = 98
Liked this one!
WU x 2 (with thrusters, no squats)
Daily 100 Singles – 50 sec unbroken!
Strength: OHS x 1
80(3) – 90(3) – 100 – 105 – 110 – 110 re-did with better form (PR)
WOD: โThe Other Two Minute Drillโ
2 minutes at each station
10′ Wall Balls @ 20# = 26
Burpees = 21
Weighted Lunges @ 45# = 37
Ring Dips (sm. yellow band) = 22
TOTAL: 106
500m Row – 1:47.3 (not great but I want to start working on this)
Glad to be back. A week away takes its toll.
WU X2 w/ 35# Thrusters
Strength: Good Mornings
(X5) 45 – 50 – 60 – 70 – 80
WOD: 2 minutes each
~ 10′ wall balls @ 10# (20)
~ Burpees (20)
~ Lunges @ 25# (27)
~ Parallette dips (36)
TOTAL: 103
Tracy, I have your headband. Oops! Thanks for the loan, I’ll leave it for you on Wednesday.
Mobility
wu x 2 (45# thrusters instead of squats)
Strength: Push Jerk (x1)
65(10)-95(5)-115-125-stopped
Feeling weak and there was a ‘tweak’ in my shoulder. Enough for today…
WOD
“The Other 2 Minute Drill”
2 min at each station
– Wall balls @14# 10′
– Burpees
– Weighted lunges @25#
– Ring dips (first 5 unassisted, rest with smallest band)
45+26+55+14 = 140
That damn near killed me…
Holy freaking lunge machine!! ๐ great score !
WU
WOD: 2 minutes: 6 rounds: 39 seconds rest between rounds
5 hand release push ups
10 double under’s
15 box jumps
Total: 369
Awesome WOD!
I liked that one too. Deceiving on paper. Much tougher than I though it would be….and quite a sweat fest when it was all said and done. Great score!
You killed this one on Friday too Lora (378). I checked your score as soon as I got home to compare and my response was ” Shit, she beat me!” lol!!!! Good work today as well!
Great score!!!
Thanks Gillyon!
Great job Corinna!!
Nice work yourself Shannon! You have been killing these WOD’s lately!
Good job on your box jump progress!
– Shoulder Press x5: 140-150-160-170-180
– Few muscle-up attempts, almost had it
– WOD Rx = 103
Good job everyone!
super mario is back! 180 press, wow, good job!
I think you mean front squat Mario, cause I did em with ya.
Back Squats – 3R
135-155-175-195-215
WOD (Rx’d):
โThe Other Two Minute Drillโ
Wall balls (20#) = 37
Burpees = 23
Weighted Lunges (45#) = 35
Ring Dips = 22
Total —> 117
Awesome work tonight evening crews! ๐
WU x 2 (with thrusters, no squats)
Strength: OHS x 5
70-80-90-100-115 (5# PR for reps)
WOD โThe Other Two Minute Drillโ
2 minutes at each station
Wall Balls (20#)
Burpees
Weighted Lunges 45#
Ring Dips (substituted for push ups as my right shoulder has been bothering me for the past few weeks and I need to rest it)
Total 105
Good to be back after a week down south!
WU x 2
CLeans x 5: 70-75-85-90-95
WOD: 2 minutes of:
Wall Balls 14# = 35
Burpees = 25
Lunges 25# = 37
Ring Dips (Skinny Band) = 23
Total = 120 reps
I was thinking before the WOD that this would be a leg burner, but I think I felt it most in my shoulders. Good one, all ’round.
Loved this month’s news letter. It really shows the true spirit of our CrossFit Family. …and Matt…dropping 40 pounds in the short time you’ve been with us, what an achievement.
Front squat x 3 to 190
Wod Rx
Total: 123
Mobility and WU x 2 (15 lbs thrusters instead of squats)
Strength : Clean 5 x 30-40-50-55-55
WOD – 2 min. at each station
– Wallball (6lbs)
– Burpees
– Weighted squats (25 lbs)
– Parallels (instead of ring dips)
๐ Total of 132 ๐
Great job everybody !!
WU x 2 (with thrusters, no squats)
Strength: Front Squat
5x 125-135-145-155-160
WOD โThe Other Two Minute Drillโ
2 minutes at each station
Wall Balls
Burpees
Weighted Lunges 45#
Ring Dips
Total 112
WU x 2 (thrusters instead of pullups)
Strength
Push Jerk 5’s
70-75-80-85-90
WOD
Wall Balls (14 lbs – 10″)
Burpees
Weighted Lunges (25 lbs)
Ring Dips (blue band)
21-23-35-25
Total: 104
WU X 2
Skip 1 minute
Skipped strength, did stretching instead (arms, shoulders, hands sore from gymnastics seminar) ๐
Change for Change (April 5, 2012)
4 Rounds
10 OH Lunges (10#)
10 Toes to Bar (Floor with 45# bar)
Time = 5:05
WU X 2
Skipped strength – stretching instead
WOD “The other 2 minute drill”
2 min at each station
wall balls – 30
burpees – 31
weighted lunges (45#) – 33
ring dips – 5
total = 99 (rx’d)
This WOD surprised me. Much harder than it looked on paper.
WU X 2
Push Press X 5
95-105-115-125-130
WOD – 2 mins @ each station
Wall balls 20# – 30
Burpees – 20
Weighted Lunges 45# – 29
Paralette dips – 49
Total – 128
Good to see your name back on here buddy!! Good job on your first WOD back!!
Thanks, I was back on Friday but it was too brutal to post….lol.
WUx2
Shoulder Press
95×5 100×5 110×5 115×5 120×5
WOD RXish
139
1xmob
2xWU
Skipped strength for du practice and foam roller!!
WOD as Rx
50 wallballs unbroken
32 burpees unbroken
42 lunges unbroken
19 dips way freaking broken! ๐ lol like one at a time style!! ๐
143
Way more difficult than it looked on paper!!
Great looking headstand, Lora!
Wu x2
No strength – stretched my hamstrings
Wod with 14# ball, 25# plate & small band for dips: 97 reps.
Not going to make any excuses but I had a supremely shitty workout today and couldn’t get myself going. Good thing tomorrow is a new day.
WUx2
Strength = Snatch x 3
65-75-95-115-130
Yeah the 3 @ 130’s were much easier than the 1 @ 135 I got during the games.
WOD:
Change 4 Change Baby!
April 5
4 rds
10 Overhead Lunges #45
10 T2B
Time – 4:52
Great work to the rest of my 6:45 peeps! That one looked pretty rough!
WU x 2 with thrusters in lieu of squats
Physio shoulder WU and stretching
No strength
WOD
Wall balls (10lbs) โ 32, too many breaks…. Not a fan of being 5’4″ on 10′ wall balls!
Burpees โ 28, 1 break
Lunges (25lbs) โ 46, 1 break
Ring dips (2 small purple) -28, 4 breaks
TOTAL โ 134
Good workout!!
Really good newsletter!!
Great Newsletter Mat!! Great improvement as well, you are doing amazing!!