Newsletter Day!

You NEED to read this month’s newsletter! If you don’t, 10 burpees.

After you read the newsletter, you can register for the Open here.

Member Challenge – Max distance row in 50 pulls

Skill of the Week – Pistols

AMRAP in 10
10 Ring Pushups
10 Weighted Reverse Burpees (25/10#)
10 Jumping Squats


81 thoughts on “Newsletter Day!”

  1. What a great newsletter! They are always good but this one in particular struck a chord with me.

    I remember last year, I was on the fence about competing in the Opens right up until the end. I was really nervous and I had a lot of performance anxiety. So I really wasn’t confident at all in participating in this.

    The night before the deadline I think, or maybe even the day of, I remember talking to Joanna about the Opens, and one thing she said really stuck:

    “It’s Just Another Workout”

    In my head, that simple sentence really clicked for me. I thought “yea…., Its true, when you get right down to it, it is just another Workout”.

    Once I realized that it really should be more about doing it for me I didn’t take it so seriously. I was so focused on doing my absolute best and having fun that all the anxiety or nervousness I built up around the event really just went away. I was still nervous when I saw the WODs but it was in a good way.

    So I signed up and I enjoyed every moment!!! The energy in the place was awesome every time. Everyone was there pushing you and the realization that you can dig a little deeper and go just a little further was probably one of the highlights for me. That, and the burpee WOD 🙂

    Participation in the Opens is a feat in itself no matter where you stand at the end of it. Its more about putting yourself out there, challenging and overcoming your doubts than it is about rankings anyways.

    True Story 🙂

  2. Awesome newsletter! Great article Lance!

    Regarding the Open, just go sign up. It’s something you will be proud you did or disappointed you did not.

    It’s fun getting excited for the next workout posting and so much fun experiencing it with your fellow CrossFit peeps. You will learn more about the movements you will be doing (lots of great tutorials) and you will learn more about yourself the first time you dig so much deeper than you ever had!

    I was nervous to sign up being only 4 or 5 months in to CrossFit at the time, but it’s a truly great thing to experience for yourself and with your CrossFit Moncton team!

    Like Wayne Gretzky said “You miss 100% of the shots you don’t take”.
    It’s not about making the Regionals (for most of us), but rather taking those things that make us love CrossFit and multiplying it by 1000.

  3. Pause back squats x5 (3 sec hold)

    Member challenge – 50 pulls for distance

    Plank pyramid (1:1 work to rest ratio)

    1. Correction on the member challenge. I re-did it with 724m. I’m pretty sure I only did 40 pulls the first time.

    2. hey no redo, especially if its cause your girl beat you (happens to me all the time and I can’t handle the extra workload with having to redo wods, having the rule in place keeps me from overtraining! lol) .. nice number coach.

  4. Mobility

    OHS x 5
    65-75-85-95-100(3, tried to reset my hands at the top and it didn’t work out…)

    Member challenge – 50 pulls for distance

    WOD: AMRAP 10mins
    – 10 Hand release pushups
    – 10 Situp/Getup (25#)
    – 10 Jumping Squats

    Score: 3rounds + 18reps

  5. Member Challenge – 50 pulls for distance

    Then Kevin made me try his plank pyramid thing. The way down was much more fun than going back up.

  6. Great newsletter. 🙂
    Lance, your hard work, dedication and vision is inspiring. I have no doubt that we will see you competing regionally soon.

    Wish I could do this one but woke up feeling sick. Sinus and chest. Yuck. Fell of the paleo train this weekend and am paying for it now.

  7. Mob / WUx2

    Shoulder Press x 5

    AMRAP in 10 of:
    –10 Ring Pushups
    –10 Situp/Getup @ 25#
    –10 Jumping Squats

    Score: 5 rounds + 10 Ring Pushups

    Situp/Getups were awkward for me. I am sure better transition on those would increase my score quite a bit.

    1. It’s going gooooood! 🙂 Let’s start another one as soon as this one ends 😀 – For some reason, I find it easier to be strict when we have a challenge going on!

      1. Hm! Bonne Idée, and after the Open, I’ll have to keep going for shorts and tank top season! hehe

  8. Signed up for the games already. I knew I was going to after the Beatdown. I’m hooked on competition now.

    Did “Fab Ab February” before bed last night in prep for beach in 2 weeks 🙂

    Day 1 – 20 situps/20 pushups/1 min plank

    WU x 2

    Strength: Shoulder press x 5

    95,105,115,125,135 (push pressed number 5)

    Did one set of push press at 145


    10 ring push ups
    10 situp getups @ 25lbs
    10 jump squats

    5 rounds & 6 getups RX’d

  9. WU x 2

    Deadlifts x 5

    WOD: amrap 10 mins (scale)
    – 10 HR pushups
    – 10 Burpee plate (10#)
    – 10 jumping squats

    4 rounds + 1 pushup. Shoulder burner! I’m soooooo excited to go for a shoulder massage this week – 1st time ever in 3 + years of crossfit… that’s gonna huuuurt soooo good!

  10. Mobility

    OHS x 5

    Member challenge – 50 pulls for distance

    WOD: AMRAP 10mins
    – 10 Ring Pushups
    – 10 Situp/Getup (25#)
    – 10 Jumping Squats

    Score: 5 Rounds + 5 Push ups

  11. Great newsletter. I know I am excited for the open especially after competing in the beatdown. Great job Lance on all your improvements. Great picture Heidi very focused.
    Wu x1
    Practice some du’s
    Wod Rx
    7 rounds 4 ring pushups. Fun wod sit up get ups (much harder than they look!!)

  12. Great picture of Heidi!

    Great newsletter!

    LANCE! Great write-up. You impress and amaze me every day!!

    As for Crossfit in general, I always tell people: if you’re not having fun, you’re not doing it right. If you get to the point where it’s stressing you out, change it. It’s supposed to be a GOOD thing in your life, not to bring you any negative energy. Same goes for the Games Open – if you’re stressed about it, change how you think about it. It really is just another wod, surrounded by and being pushed and supported by your Crossfit friends. Being nervous is one thing…it shouldn’t be a bad stress though. Don’t stress about how well you will or won’t do. We want you to sign up because it’s FUN.

  13. So Kevin, what you are saying is that regardless if we just started CF not long ago and are still scare shitless at each WOD we should still sign up? lol

      1. It’s an amazing time Crystal, and you will regret not doing it. The energy and encouragement will give you more confidence than you thought was possible.

      2. Ok Kevin, I am trusting you here as always… I have no idea what I’m really signing up for but I’m doing it!
        And thanks Blake, I’m sure I won’t regret it!

    1. Just file it under “Do one thing a day that scares you”. I figured that when I signed up for the Open, it satisfied that quota, for a good 2 weeks. 😀

  14. @Home (noon)
    – Mob+WU
    – Max Set Push-ups = 35 (-6 PR) *allowed staying up w/ arms locked
    – EMOTM 5min HSPU, kip = 17 (-6 PR) = 4-4-4-3-2 … kip technique clicked on last 2 sets
    – Pull-Ups 3-3-3-3-3 = BW/+4#/+9#,/+15#/+30#/+50# … palms-inside grip

  15. mobility
    wu x 2 add figure 4 & KBS 35#
    no strength – Lacrosse ball & foam roller

    WOD : AMRAP in 10 min.
    scale- HR Push ups (first 3 rounds plank reste knees)
    scale – weighted Burpees
    10 jumping squats

    Total rounds = 4 rds & 10 Burpess
    cash out – figure 4 2 x 30 sec.

  16. mobility
    wu x 2
    strength – Over head squats x 5
    45, 55, 65, 75×3

    WOD : AMRAP in 10 min.
    10 Ring Push ups
    scale – 10 weighted Burpees 25#
    10 jumping squats

    Total rounds = 6 rounds
    cash out – figure 4 2 x 30 sec.

  17. Mobility

    OHS x 5
    55-60-65-70 (3, set it down, then 2)-75 x 4

    WOD: AMRAP 10mins
    – 10 Hand release pushups
    – 10 Situp/Getup (10#)
    – 10 Jumping Squats

    Score: 5rounds + 10 push ups!

    1. * Mmmm, not quite sure why there is an exclamation mark there (after push ups)… oops, a little overzealous today 🙂

  18. Whe it comes to the Games here’s what doesn’t matter – how fit you are, how experienced you are, how big you are, how OLD you are…

    Here’s what does matter – The guts to show up. If this is your first time considering it, make it a PR and do it.

  19. Mobility

    EMOTM Push Press

    5 mins 3 reps #135
    5 mins 1 rep every 30 secs #165
    5 mins 3 reps #135


    6 Rounds

    Didn’t feel to great today trying to fight off a cold hopefully do a lot better next time.

  20. Mob
    WU x 2

    OHS 3’s

    10 HRPU
    10 weighted burpees (10 lbs)
    10 jumpin squats
    = 4 rds + 4 burpees

    Glad to be back 🙂

  21. Great article as always. We put up a Games “Scoreboard” on the wall. Let’s see if we can fill up the board. SIGN UP! You’ll regret it if you don’t!

    Daily Squat 1x to 230lbs
    Strength: Push Press 5x: 105-115-125-130-135

    WOD Rx: 6 rounds + 5 push ups

    First couple rounds I thought my chest was reaching the plate until Coach adjusted the plate. I guess I was only touching my belly and chin 🙂

  22. Great picture Heidi!

    The Opens are so much fun and you really push yourself and get out of your comfort zone and the’s unlike anything else, I love it. I was hesitant last year to sign up. I’m so happy I did!

    Great newsletter Lance you are an incredible Crossfitter!

  23. Mobility


    Strength: Push Press x 5
    65-65-70-75# Ran out of time.

    WOD: AMRAP 10mins
    – 10 Hand release pushups
    – 10 Situp/Getup (25#)
    – 10 Jumping Squats

    Score: 4 rounds

  24. Great newsletter!
    Keep us the great work Lance, your comeback has been remarkable!

    Feels good to be back after being down with the sickness for 6 days


    Shoulder press x 5

    WOD: AMRAP 10mins
    10 Ring Push ups
    scale – 10 weighted Burpees 25#
    10 jumping squats

    Score: 4rounds + 2 reps
    had a hard time breathing – not 100% recovered from cold

  25. @CFM 5H15+5h45

    Mobility Class

    Member Challenge Row 50 Pulls = 640m (min. 20 SPM)

    Front Squat 3-3-3-3-3 = 155-185-205-225-255(1)

    WOD Rx = 6+4RPU

    Skill of Week = 10 pistols, alt. unbroken

    Row 500m = 1:33.1 … approx. 0.5 sec slower than PR… aiming for 1:30

  26. Mobility
    Wu x 2

    Strength : OHS x 5
    75-85-95-105-110 (pr 5#)
    WOD RX
    6 Rounds + 2 ring push ups!!!

    Lots of fun tonight!!! Great race Gabe !!!

  27. Mobility
    WU x 2

    Lacrosse ball on shoulders
    Worked on DU some how got 10

    AMRAP 10 mins

    10 ring push ups
    10 Burpees with 25 lb plate
    10 jumping squats

    4 rounds + 1 ring push up

  28. Mobiliy
    Wu x 2

    Practiced DU’s

    AMRAP in 10
    10 hand release pushups
    10 sit up/get up 10#
    10 Jumping Squats

    4 rounds + 6 sit ups

    damn those are hard to do (situp/get up)

  29. Chantal Guerette

    WU x 2

    Strength : Front Squats
    5 x 55-65-75-85-90

    AMRAP 10 minutes
    – 10 pushups (knees)
    – 10 situp getup (10lbs plate)
    – 10 jumping squats

    6 rounds and 4 situps getups 🙂

    Great job everyone !!!

  30. mobility
    wu x 2

    OHS 1rm to 75# (5# pr… thank you Kevin for the wrist tape… what a miracle!)

    WOD Rx’d: 6 rounds

    signed up for the games!!

  31. Great pic of Heidi! Love it!
    Awesome newsletter, too. The Open is a MUST DO for everyone who does Crossfit, regardless of your experience. It is an experience you won’t soon forget!

  32. WU x 2

    Push press x 3

    95 125 135 145 150


    4 rounds + 7 ring push ups

    Did weighted burpees, could not get up from the sit up/get up.

  33. Mob
    WU x 1

    Strength – Deadlift
    5 x 100-110-120-125-130

    Didn’t do today’s WOD because I had to (finally!!) do my Paleo benchmarks which I hadn’t done at the start because of my knee injury / being away for over a week… After not doing much in the last month it was a major lung burner… still coughing!

    I could hear all kinds of grunting and groaning from the rest of the gang. I figure it was the situp getups 😉 Great job!!

  34. mob
    2xWU (second round of pullups were weighted at 10, second round of pushups weighted at 45)

    member challenge 730m

    10 ring pushups
    10 weighted burpees at 25
    10 jumping squats
    5 rounds 6 squats

  35. Mobility
    WU x 2
    Strength: Push Jerk (x3)
    Great sharing a bar with you Jason, Frankie and Marcel 🙂

    WOD (scaled)
    AMRAP 10min
    10 ring push ups
    10 weighted burpees @25#
    10 jumping squats
    Total = 4 rounds + 4 ring push ups

    Tried a few situp/getups with 10# before the WOD, and they just weren’t happening without my feet going wide and my knees caved in so I opted for weighted burpees. Jumping squats gave me quite an unexpected little burn…

    Great job 5:45! Huge class! Lots of energy 🙂

  36. Strength – Shoulder Press to 110 (x5) + 115 (x3)

    WOD Rx – 5 Rounds even.

    Practised hanging on the the bar with false grip prepping for muscle-ups, one day.. one day..

    1. Get Kevin or Joanna to show you progression with the bands… Works great!

      Nice work tonight on the WOD!!!

  37. WUx2

    Strength – OHS X1

    WOD as Rx’d

    5 Rounds + 7RPU

    Cashout: Figure 4 stretch

    Great job 6:45 crew!

    Great Newsletter, Way to go Lance!

  38. Mob, Wu x 2
    Strength…post flu….I had no strength but did do 35 x 5, 40 x 5, 40 x5, 40×5, just to look busy.
    WOD AMRAP in 10 min
    10 release push ups
    10 weighted (10lbs) burpees
    10 jumping squats
    4 rounds 7 push ups

    I am glad to be back. It was fun trying to practice the sit up get up. I was really good at the sit up….unfortunately there was no sign of the get up happening in this life time!

  39. MOB
    Wu X 2 (5 skinny band pullups; 10 toes to bar)

    Strength – deadlift 3’s
    150-165-175-185-195 (X2, F)- 195 x3 🙂

    Changed grip on last attempt of 3 and made it so much easier – should have done that first attempt.

    WOD (scaled)
    AMRAP 10min
    10 Hand release push ups
    10 weighted burpees @10#
    10 jumping squats
    Total = 4 rounds + 8 burpees

    Well that was evil!! Next time I need to try ring push ups with the 45# plate.
    Nowhere close to sit up-gets ups – any suggestions?? (Same problem with reverse burpees – I get trapped part way up)

  40. Mobility


    Strength: Cleans x 5

    WOD: AMRAP 10mins
    – 10 Hand release pushups
    – 10 Situp/Getup (25#)
    – 10 Jumping Squats

    Score: 4 rounds + 10 push ups

  41. WU x 1

    Practiced Knees to Elbows because I know these suckers are going to show up in the Games WOD’s!!!!!!

    Strength: OHS x 3


    WOD: AMRAP 10 minutes

    10 ring pull-ups: I thought my chest was going to rip open doing these tonight.
    10 weighted burpees @ 25lbs
    10 jumping squats

    4 rounds and 10 pull-ups

    Great Newsletter this month!

  42. Mobility
    WU X 2
    Strength: DeadLifts up to 95#

    10 Hand Release Push Ups
    10 Weighted Burpees 10#
    10 Jumping Squats

    5 + 10 Push Ups and 10 Weighted Burpees

    Thanks for cheering Elba!

  43. Mobility

    Back Squat
    95,115,135,150,175 x 5

    WOD: AMRAP 10mins
    – 10 Ring Pushups
    – 10 Situp/Getup (25#)
    – 10 Jumping Squats

    Score: Rx’d 5 RD + 2 Pushups

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