97 thoughts on “Newsletter Day!”

  1. Mobility

    WU x 2

    Strength: Push Press
    5x 135-145-155-165-175

    WOD “Complex Stations”
    2 rounds of:
    3 min of Curtis P’s #95
    3 min of Body Blasters (scale 6’6″ bar)
    total: 34

  2. Mobility

    Deadlifts x 5

    WOD: “Complex Stations”
    2 rounds
    3min of Curtis P’s 85#
    3min of Body Blasters – 7’10” bar, vsnaps

    Total: 39

  3. Another fun to read newsletter. Thanks for sharing you experience, Mario. Darsey, I agree 100% with your goal setting methods. Have you read “The Secret”?


    Backsquat 1x: build up to 205

    WOD Rx:
    “Complex Stations”
    2 rounds
    3min of Curtis P’s (95#)
    3min of Body Blasters (7’10”)

    Total: 51 (PR by 2 reps)

  4. Love the newsletter! 🙂
    Loved reading about Mario’s experience at the cert. and Darsey’s bio. You have had some great success!

    Shoulder press (had to stop due to shoulder….grrr)

    WODs rx’d
    10, 14, 7, 14
    Total – 45
    Curtis ps were SLOOOW.

  5. WU x 2
    Back squat x 3
    135 (for WU), 160-170-185-195-205 PR for reps

    WOD @ 65#, 6’6″ bar with 12 inch box.

    1. 9 CP’s + 10 BB’s = 19
    2. 8 CP’s + 11BB’s = 19

    Total reps: 38

    Cashout – Wall run? aka doing a handstand and touching your shoulders with one hand. SCALED to a plank, and touching opposite shoulders x 10, then again with touching shoulders on the same side x 10.

  6. Sweet Newsletter guys, and yeah Darsey’s little one is a dance off pro.

    WU x2

    Strength – Shoulder Press
    95-100-110-115-120(PR#5 but not pretty, will repeat a few cycles before next pr attempt)

    WoD Rx @ 8’9″
    41 reps

    Check two more off my wish list. Wow Curtis P’s zap the energy pretty quick. Really liked the Body Blasters.

    Marie-Noelle there was no keeping up with you, nice work.

    1. Oh you and your “wish list”. You know Kevin is having a field day with it…. 😉
      That being said, great job on the WOD and congrats on your shoulder press PR!

  7. Mobility
    WU x 2

    Strength: Front squat x3
    135 145 155 165 170

    WOD “Complex Stations”
    2 rounds of:
    3 min of Curtis P’s
    3 min of Body Blasters 

    – 46

  8. WU x 2

    Strength: Shoulder Press x 1
    130 is still a PR so I am happy with that.

    WOD: “Complex Stations” (modified)
    2 rounds of:
    — 3 min of Body Blasters @ 95# (did power cleans instead of squat cleans)
    — 3 min of Curtis P’s (7′ 10″)

    Score: 14 BB + 14 CP, 11 BB + 12 CP = 51 Reps

    Last time it I used 65# and scaled the CP’s to Situps so even though it was modified I’ll take it!

    Nice work 7 AM-ers!

  9. Mobility
    Warm upx2 (dips on second time around for warm up)

    Strength: deadlifts 5×5 @ (175-185-200-210-225)

    Wod rx’ed: 62 reps. However I do think I miscounted because it seemed quite high….

    Loved working out with the 6:00 crew. I may become a repeat offender for Mondays! Great work today everyone!

  10. Mobility

    Deadlifts x 5

    WOD: “Complex Stations”
    2 rounds
    3min of Curtis P’s 75# (messy first round) 65# second round (a little better, I’m blaming last weeks pistols that i’m still feeling)
    3min of Body Blasters –

    Total: 31

  11. Shoulder press
    95×5, 105×5, 115×5, 125×4, failed 5th 125×3 failed on 4th
    Wod rx w/ 7ft, 12inch bar
    pr of 4 reps and 20# and did vsnaps then

    Nice article Mario and great picture Lacey

  12. Great newsletter, it was a good read right up till Darsey set me up for some free dinners! Lol. Although I don’t foresee anyone taking advantage of it cause who wouldn’t be satisfied? 🙂

  13. Looking good, Lacey!!

    Oh my gosh I really enjoyed this month’s newsletter. Mario, you described the Level 1 certification experience really well. And I love what you said about Joe Degain’s quote about failing at the margins of your experience – I never grasped it fully until I read what you wrote.

    Darsey – I’m so happy you joined CrossFit Moncton, I have so enjoyed watching you progress. You are a very determined and goal-oriented individual and it truly is an honor to know you and watch you tackle your fitness goals.

    Thanks for the great read, guys. 🙂

  14. Strength Front Squat x 5

    WOD @ 55#

    50 reps (PR of 12 reps with 5# for Curtis Ps)
    Maybe Rx next time?

  15. MOB, WU x 2

    Strength Power Cleans x 5
    135, 145, 155, 165, 155
    Dropped back on the last set because my technique was dropping off.

    WOD: Rx

    Complex Stations”
    2 rounds of:
    3 min of Curtis P’s
    3 min of Body Blasters

    Total Reps 44. I was shocked at how much I was struggling with the lunges. I made up a lot of reps on the Body Blasters.

  16. WU

    Push press to 85 x 3

    “Complex Stations”
    2 rounds of:
    3 min of Curtis P’s (50#)
    3 min of Body Blasters (scaled to jumping chinup and sit-ups)
    = 11/14/9/11

    & mobility! TIL… I’m not very flexible. Haha!

  17. Strength Push Press x 5
    40-45-50 (stopped at 50 because my shoulder does not feel very good)

    WOD @ 50#

    40 reps

    Never done this one befor, it ws a toughy! 😉

  18. Chantal Guerette

    Great job on the newsletter Mario !!

    WU x 2

    Strength : Shoulder Press
    5 x 35-40-45-50-52 (YES !!! After 3 rotations, I was finally able to lift more than 50lbs haha)

    WOD ‘Complex Stations”
    2 rounds of
    – 3 minutes Curtis P’s
    – 3 minutes Body Blasters

    Score : 49 (Curtis P’s – 16 and 9 and Body Blasters 12 and 12)

    Man this workout was something haha ! I really had to focus to make it through 🙂 Great job everybody !!! 🙂

    1. Chantal Guerette

      Oups !! I did my Curtis P’s with 45lbs and instead of toes to bar in the Body Blasters, I did V-Snap…

  19. Mobility
    WU x 2
    Strength: Back squats x 5
    135, 165, 185, 205, 225

    WOD “Complex Stations” RX
    2 rounds of:
    3 min of Curtis P’s (95#)
    3 min of Body Blasters

    score total reps: 48 reps(14 reps PR from nov/9/11)

  20. wux2

    80-90-105-115-130 (2) 5# PR for reps

    WOD Rx:
    “Complex Stations”
    2 rounds
    3min of Curtis P’s (95#)
    3min of Body Blasters (7’)

    Total: 41
    10# PR – got 43 reps last year @ 85#

  21. Another GREAT Newsletter. I loved the article about your Cert experience, Mario and I really enjoyed reading about your Crossfit journey thus far, Darsey. You both work very hard, and there is no arguing with the results!

  22. Mobility
    WU x 2

    skipped strength (practice T2B)

    WOD ‘Complex Stations”
    2 rounds of
    – 3 minutes Curtis P’s (65 lbs)
    – 3 minutes Body Blasters (scale Jumping pull ups 6’11 st rd and then 6’6 second rd)

    Score : 33

    I was a lil bit nervious for this one because my legs are sore but I am SO happy with my score 1st time doing T2B in a WOD, I still remember like it was yesterday when I spent 17 minutes on the games trying to get at least one and it did not happen so quite excited today.

    Good Job everyone and Christine congrats!! you deserve it 🙂

    and mobility class!!

  23. Mobility class (lower back – probably saved my back tonight thanks Jo)

    WU x 2

    OHS X 5 45-65-75-95-105 x 4 105 x 5 (PR)

    WOD @ 85# (46-47 I think – maybe a little more , dunno) used 20# than last time

  24. Wux2

    Shoulder press
    95×5 100×5 105×5 110×5 115×5
    WOD Rxd

    Rob B. glad I could be your first it seemed like you have done it before. Great job coaching!! Hands down best WOD music playlist ever. Made me FRIGGEN GIVER!!!!

  25. Mobility Class 😀
    (worked on hips and hamstrings)

    WU x 2 (first time doing pullups in almost 3 weeks)

    Strength: Shoulder press (x5)
    45-55-65-75-85 *kept it light because of shoulder

    WOD as Rx
    2 rounds
    3 min Curtis Ps @ 65#
    3 min Body Blasters
    Score = 43 (13 + 9 then 12 + 9)

    PR of 7 reps over Nov 9, 2011

    Lots of energy AND people in 5:45 class! Great job organizing everyone, Kevin 🙂

  26. Mobility
    WUx1 (strict pullups with medium blue band and toes through rings)
    OHS: 45×5; 45×5; 50×5; 50×5; 55×5 (trying to get my back feeling better)
    WOD: Complex Stations
    2 cycles of:
    3 minutes of Curtis P’s @55-did power cleans only due to back
    3 minutes of body blasters

    1. WHAT? No mention of your PULL UP??? That band-less pull up of yours made my night! You should be proud. You have worked VERY hard for this!

    2. You’re modesty makes me sick.

      Nice job chicky!

    3. Oops forgot to mention..body blasters on the 6’11 bar….
      And I did pullups with NO BAND!! LOL I feel the need to have a drink to celebrate however….;)

  27. Mobility class was awesome once again, thanks JO

    WU x 2

    Strength: practice Curtis P to ensure I could do them with wonky knee, Yay cause i could

    WOD as Rx
    2 rounds
    3 min Curtis P
    3 min Body Blasters
    Score = 57 (10-20-6-21) second set of curtis P was not friendly to me at all! lol..

    exact same number as last time but used 95 instead of 75 so 20# Pr? yay.. pretty happy with this.

    1. WOOHOOO! Great score as Rx! I don’t know how you did all those Body blasters! I could have done Curtis Ps all day long….but those BB’s were a nightmare!

  28. Mobility

    WU x 2

    Strength: Push Press
    5x 105-115-125-135-140

    WOD “Complex Stations”
    2 rounds of:
    3 min of Curtis P’s #85
    3 min of Body Blasters (scale 7’ bar)

    total: 43 Same result as last time.

  29. Mobility

    Strength: Push Press 5×25-30-35-40 then ran out of time

    WOD: Complex Stations
    2 rounds of:
    3 min of Curtis P’s #25
    3 min of Body Blasters (Pull ups (jumping, standing on 2 plates; sit ups)

    My hat is off to the people who can do lunges. Mine were pretty ugly… :-S

    TOTAL: 21

    1. Lunges are something you can work into your warm-up (without weights) to get used to the movement. They take a little practice. Pull me (or one of the other coaches) aside, and we can give you some help 🙂

  30. Mobility

    Front Squat 3s


    WOD “Complex Stations”
    2 Rounds of
    3 mins of Curtis P’s #95
    3 mins of Body Blasters

    Total: 37

  31. WUx2

    Strength- Deadlift x5

    WOD as Rx
    2 rounds
    3 min Curtis P
    3 min Body Blasters

    Score = 52 (13-15-11-13)

    Great job 6:45 crew!

    Again great newsletter.
    Darsey and Mario way to go!!!

  32. mobility
    push jerk 5rm
    65-70-70-70 (started with too much weight so stuck with 70#… forgot I have only recently gotten back to those!!) thanks Joanna for the tips.

    WOD with 55#
    total: 51

    loved the body blasters… very appropriate name…used the second lowest bar

    1. Awesome score, Natacha! Not sure I share your love of body blasters, but fun WOD just the same 🙂

  33. Mobility


    Strength: Push Press 5×35-55-65-70-75

    WOD: Complex Stations
    2 rounds of:
    3 min of Curtis P’s #55
    3 min of Body Blasters (Pull ups (jumping, standing on 1 plates; sit ups)

    TOTAL: 33 (7,9,7,10)

  34. WU X 2

    Strength – Shoulder Press X 5


    *Starting to arch back at 160

    WOD – Complex Stations

    2 Rounds

    3 min Curtis P’s @ 95#
    3 min Bodyblasters scaled to burpee/jumping pullup/sit up

    Score – 39 reps

  35. MOB
    WU x 2 (5skinny band pullups)

    Strength – shoulder press 5’s
    55-60-65-70 (x4) 70 (x4)

    “Complex Stations”
    2 rounds of:
    3 min of Curtis P’s 65# (Not a fan)
    3 min of Body Blasters (sub’d burpess+jumping pullups+vsnaps)

    Score: 34

    Should have done toes-2-bar considering there were only 10 in the first round and 9 in the second round. Oh well, next time.

    Shoulder press disappointing – I’ve done 5″s at 80 before but my arm/shoulder was aching so that was it for today.

  36. Just had time to read the newsletter…Mario u just convinced me to do my Level 1 cert!!! Now to convince Terry to do it too!! LOL oh and find babysitter’s!!! Anyone?!?! And Darsey…I can still remember u and Blake when u first joined cause I had just joined the month before! I cannot express the amazing change u both have gone through in the past year!! It is friggin amazing!!!!!!! I tell people all the time about u two!! Awesome!!!! 😉

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