Kevin,Can you please cancel Mom and I’s 5:30.Thanks!!
Owen
CFWU x 2
Dead Lifts 3’s
135-175-205-220-230
500M Row…..1:38:9 PR by 6 sec
Jamie
Great job on the rowing Owen!
Guy
nice rowing sir
Ed king
Holy shit awesome dude!
krista
CFWUx2
Back Squats x5
45-95-115-135-135 (stayed at 135 as my knees were caving this morning, 20# below 5RM max)
500m row.. 1:56.7
PR by 0.7 seconds
the first 350 felt good, had about a 1:50 pace, but then i faded quickly.
great job 6 and 7am’ers – PRs for everyone!
Guy
CFWU X 2
Power Clean x 5
95-115-135-155-160
Row 500m
time: 1:44.8 🙂
My old PR was 1:49.9
Jane
😀
Kevin
Hey Everybody in the evening! Every single morning person got a PR. No pressure.
Kevin
Happy Birthday to Lisa!!
Tracy
Have a great Birthday Lisa!
Matt
Great newsletter! Good job morning crew on the PR’s
Gabrielle
Happy birthday Lisa 🙂 I hope you have a fantastic day!
Gabrielle
I don’t think I have a 500m row time on the board… So I guess I’ll be getting a PR for sure, hehehe
Jeremy
Sorry Kevin can you cancel my 5:30.
Thanks
Amanda
Kevin, do you know if Cheyenne & I have a row time on the board?
Kevin
You would have done it in Fundamentals.
Amanda
I seem to remember another workout where we had to do some rowing and then get out for a run (and I remember this because the rowing sucked the air out of me and I had a lot of trouble getting the run in…) but it’s not written in my book. I’ll see if I can find it on the site..
Amanda
I have done it since the fundamentals.
Amanda
We did it May 26th and as per my comment on that day on the site, I forgot to note my rowing time. I still feel like I did it more recently than that because I remember having a conversation with you about why I was covering more ground than Cheyenne even though she was actually rowing faster than me. That may not have been 500m of rowing though…
Ah well. I will note my time tonight. 🙂
Pierre
I will cancel my spot at 5:30 tonight!
I am going away tomorrow night and I have to work on the house a bit.
I will probably do that 500m row at my place.
Denise MacEachern
I can’t make the 4:15 session today.
Gabrielle
Mel and Joanna – great articles! I smiled the whole way through them 🙂
krista
i liked your article too Gabrielle!
i laughed out loud at the ‘ugly’ part as we were just talking about that last night. and the fact that i finished last night’s WOD with a huge rats nest of hair on one side from the 25# plate rubbing my head while i ran with it on my shoulder for the 400m. oh so attractive, but heck, i carried that blasted thing!
Gabrielle
LOL 😀 Yes you did girl!! You kicked that WODs ass! Thanks for laughing with me 🙂
Shawn
Front Squat
5×95
3×135
2×155
2×165-PR
500m Row
time:134.9 old pr way 1:37.6
today was my last workout as I am heading back to school today. I am so glad I decided to give crossfit a try this summer; i’m deffinetly hooked! it was a pleasure working out with you all. see yahs Christmas break!
Amanda
Have a good semester, Superman! 🙂
Gabrielle
Shawn, it was great to have you with us! You are a beast!!! Have a great semester and we’ll look forward to seeing you at Christmas time 🙂
Amanda
Kevin, I took a 5:30 class…can you cancel my 6:30?
Corinna
Kevin, I am going to cancel my 4:15. Sorry for the last minute cancellation.
CFWU x 2
WOD before the strength
500m row -> 1:26.9s 4.1s PR
power clean 3’s
95-135-155-175
Marc H.
that’s my post
Heidi
That is a ridiculous time Marc….way to go.
Marc H.
Thanks 😀
Ed king
Holy shit dude haha
Steph F.
🙂
Marcel
Marc if I am ever shipwrecked I want you in my life raft!
Jamie
Holly Marc!
Mario
WUx2 (no pushing car out of ditch warm-up today)
Strength – Front Squat x5
135-145-155-170-190(PR, beat both 1RM & 3RM)
WOD – Row 500m – time: 1:36.5 (PR, was 1:41.0 July 29th)
Double PR, Booya!!
Pierre
Holy f**k Marc, what did you eat before doing that rowing?
Or should I say, what sport enhancement drugs are you taking?
Gabriel
No Pierre, I think it was him storming out of a phone boot the other day. He is Superman!
Marc H.
They sell it over the counter at Shoppers but I can give you some. It’s a little blue triangular pill
Mario
If you hit Ctrl-F and search for “PR” in this thread, theres 26 matches so far… this is kinda impressive 😀
Good job all !!
Rob
WUx2
Strength – Press
65-75-85-95-105(PR)
Goat – DU’s x4(PR)
WOD – 500m
1:41.4 (PR by 12.4 seconds)
Mario
You destroyed your old rowing PR! Good job man!
Pierre
Just did that 500m row!
1:36.4
Not a great result, but the rower started to slide on my garage concrete floor and that messed me up a bit!
Ange
Wu x 2
strength – clean 5rm
65-75-80-85-90 (PR by 20#)
row 500 m
1:57.9
PR by 6 seconds!!!!
Lots of accomplishments for me tonight!!!!
Amanda
CFWUx2
Strength – Push Press
1x 60-65-70-75-80
WOD: Row 500m
1:58.8
Oh my poor lungs…
Andy
CFWU x 2 (added dips back in)
Stretch back, neck
Strength Press 5’s
65-75-85-95-115-125
Thanks Gerry for sharing
WOD 500m row – 1:42.7
PR by 00.3 8) feewwff!
Gabriel
WU x2
Strength- Dead Lift
5-5-5-5-5
65-75-85-95-105
WOD 500m row
1:43.9 PR by 21.9 seconds on Aug 23.
The old time was my 1st time after throwing my back out.
felling much stronger now.:) Thanks for the plank exercise Kevin.
Great job 6:30 crew!
Marcel
That’s a great time.
krista
holy mac gabrielle! flyin’!
krista
sorry, ‘gabriel’ – still flyin’!
Gabrielle
Lol I wish that was my time!
Heidi
Warm up x 2
Overhead Squat x 3
50-60-70-80-90 (Attempted twice, but only got 1 up each time…grrr)
500 m row
Time: 2:00.7 PR by a big .1 seconds…I’ll take it how/whenever I can get it!
Guy
That’s what she said.
Ed king
LOL
Marcel
She says it ALL THE TIME 🙂
Gabrielle
Warm up times 2
Strength jerks 5s 🙁
45-65-75-80-85-90-95(3) it started to feel very heavy at 80 🙁 not a good day for my usually favorite strength…
WOD 500m row time 2:02.9 PR hihihi Tracy whooped my sorry ass with a fantastic time of 1:58 😀 YOU ROCK GIRL!!!
Awesome results everyone 🙂
Tracy
You forgot to mention it was on my second attempt..as I flew off the seat on the first try, lol
Gabrielle
That’s just because you’re so freaking fast!!! 😉
Ed king
Nice prs ladys and gents, i did a 500 m row last friday and got a 3s pr too! Proof that kevin is improving programming!!
Kevin
Deadlifts x5
135×7
225-255-285-315-325 (PR for reps!)
500m Row
1:30.2 (PR!)
I might add that every single person today got a PR! That is unreal! Great push everyone!
Liam
WU x 2
Strength = Push Press x 5
5-5-5-5-5
95-105-115-125-135 (PR for reps)
WOD : Row 500m
Time: 1:40.5 PR by a perfect 20 seconds. It was 2:00.5 in March.
Pretty pleased, but I really could have finished stronger.
Great work 6:30 crew!
Kevin
Oh, one more PR today… There were 9 cancelations today, more than any other day in CrossFit Moncton’s history.
Please folks, some of the classes were full today and you may have taken a spot from someone else. Thanks.
Pierre
I am sorry to have contributed to the highest cancellation rate in CrossFit Moncton’s history!
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…
Nice newsletter. It sure waisted a good 20 minutes at work 😀
Gabrielle made it on the CF Kitchener site – http://crossfitkitchener.com/2010/08/30/august-31st-2010/
Kevin I signed up for 6:30 tonight, will not be in for 7am. Sorry for the late change.
Yay Gabrielle!
Mario, what ze feck did you do????
I was sooooo excited to workout that morning, I just drove right through…
… that or I forgot the hand brake.
WU x2
Strength – Push Jerk
65 85 95 100 105(F) 105 PR!!
Row 500m
1:56.2
PR by 1.6 sec.
Great newsletter 🙂
Kevin,Can you please cancel Mom and I’s 5:30.Thanks!!
CFWU x 2
Dead Lifts 3’s
135-175-205-220-230
500M Row…..1:38:9 PR by 6 sec
Great job on the rowing Owen!
nice rowing sir
Holy shit awesome dude!
CFWUx2
Back Squats x5
45-95-115-135-135 (stayed at 135 as my knees were caving this morning, 20# below 5RM max)
500m row.. 1:56.7
PR by 0.7 seconds
the first 350 felt good, had about a 1:50 pace, but then i faded quickly.
great job 6 and 7am’ers – PRs for everyone!
CFWU X 2
Power Clean x 5
95-115-135-155-160
Row 500m
time: 1:44.8 🙂
My old PR was 1:49.9
😀
Hey Everybody in the evening! Every single morning person got a PR. No pressure.
Happy Birthday to Lisa!!
Have a great Birthday Lisa!
Great newsletter! Good job morning crew on the PR’s
Happy birthday Lisa 🙂 I hope you have a fantastic day!
I don’t think I have a 500m row time on the board… So I guess I’ll be getting a PR for sure, hehehe
Sorry Kevin can you cancel my 5:30.
Thanks
Kevin, do you know if Cheyenne & I have a row time on the board?
You would have done it in Fundamentals.
I seem to remember another workout where we had to do some rowing and then get out for a run (and I remember this because the rowing sucked the air out of me and I had a lot of trouble getting the run in…) but it’s not written in my book. I’ll see if I can find it on the site..
I have done it since the fundamentals.
We did it May 26th and as per my comment on that day on the site, I forgot to note my rowing time. I still feel like I did it more recently than that because I remember having a conversation with you about why I was covering more ground than Cheyenne even though she was actually rowing faster than me. That may not have been 500m of rowing though…
Ah well. I will note my time tonight. 🙂
I will cancel my spot at 5:30 tonight!
I am going away tomorrow night and I have to work on the house a bit.
I will probably do that 500m row at my place.
I can’t make the 4:15 session today.
Mel and Joanna – great articles! I smiled the whole way through them 🙂
i liked your article too Gabrielle!
i laughed out loud at the ‘ugly’ part as we were just talking about that last night. and the fact that i finished last night’s WOD with a huge rats nest of hair on one side from the 25# plate rubbing my head while i ran with it on my shoulder for the 400m. oh so attractive, but heck, i carried that blasted thing!
LOL 😀 Yes you did girl!! You kicked that WODs ass! Thanks for laughing with me 🙂
Front Squat
5×95
3×135
2×155
2×165-PR
500m Row
time:134.9 old pr way 1:37.6
today was my last workout as I am heading back to school today. I am so glad I decided to give crossfit a try this summer; i’m deffinetly hooked! it was a pleasure working out with you all. see yahs Christmas break!
Have a good semester, Superman! 🙂
Shawn, it was great to have you with us! You are a beast!!! Have a great semester and we’ll look forward to seeing you at Christmas time 🙂
Kevin, I took a 5:30 class…can you cancel my 6:30?
Kevin, I am going to cancel my 4:15. Sorry for the last minute cancellation.
CFWU x 2
Strength – clean
3-3-3-3-3-3
05-115-135-155-165-175
WOD – 500m Row
Tome: 1:32.4
PR by 1.6 secs
WU x 2
Shoulder Press 5RM
45-50-55-60×4(Failed set)
500 m row – 2:01.4 PR 😀 (May 26th 2:06.9)
Great push everyone!!
Hello legs… Hello lungs…
Signal Hill run- round trip –> 18:10.
Slower than PR by 14 seconds …but I made it all the way up without stopping.
oh yeah… it’s a beautiful and sunny 20 degrees here. 😉
Happy Birthday Lisa!! 😀
CFWU X 2
Strength x 1 Deadlifts
180-220-250-280-310PR 🙂
WOD – Row 500 m
Time: 1:45.2 PR 🙂
Nice deadlift Marcel.
Way to Go Marcel!
Bravo Marcel!
CFWU x 2
WOD before the strength
500m row -> 1:26.9s 4.1s PR
power clean 3’s
95-135-155-175
that’s my post
That is a ridiculous time Marc….way to go.
Thanks 😀
Holy shit dude haha
🙂
Marc if I am ever shipwrecked I want you in my life raft!
Holly Marc!
WUx2 (no pushing car out of ditch warm-up today)
Strength – Front Squat x5
135-145-155-170-190(PR, beat both 1RM & 3RM)
WOD – Row 500m – time: 1:36.5 (PR, was 1:41.0 July 29th)
Double PR, Booya!!
Holy f**k Marc, what did you eat before doing that rowing?
Or should I say, what sport enhancement drugs are you taking?
No Pierre, I think it was him storming out of a phone boot the other day. He is Superman!
They sell it over the counter at Shoppers but I can give you some. It’s a little blue triangular pill
If you hit Ctrl-F and search for “PR” in this thread, theres 26 matches so far… this is kinda impressive 😀
Good job all !!
WUx2
Strength – Press
65-75-85-95-105(PR)
Goat – DU’s x4(PR)
WOD – 500m
1:41.4 (PR by 12.4 seconds)
You destroyed your old rowing PR! Good job man!
Just did that 500m row!
1:36.4
Not a great result, but the rower started to slide on my garage concrete floor and that messed me up a bit!
Wu x 2
strength – clean 5rm
65-75-80-85-90 (PR by 20#)
row 500 m
1:57.9
PR by 6 seconds!!!!
Lots of accomplishments for me tonight!!!!
CFWUx2
Strength – Push Press
1x 60-65-70-75-80
WOD: Row 500m
1:58.8
Oh my poor lungs…
CFWU x 2 (added dips back in)
Stretch back, neck
Strength Press 5’s
65-75-85-95-115-125
Thanks Gerry for sharing
WOD 500m row – 1:42.7
PR by 00.3 8) feewwff!
WU x2
Strength- Dead Lift
5-5-5-5-5
65-75-85-95-105
WOD 500m row
1:43.9 PR by 21.9 seconds on Aug 23.
The old time was my 1st time after throwing my back out.
felling much stronger now.:) Thanks for the plank exercise Kevin.
Great job 6:30 crew!
That’s a great time.
holy mac gabrielle! flyin’!
sorry, ‘gabriel’ – still flyin’!
Lol I wish that was my time!
Warm up x 2
Overhead Squat x 3
50-60-70-80-90 (Attempted twice, but only got 1 up each time…grrr)
500 m row
Time: 2:00.7 PR by a big .1 seconds…I’ll take it how/whenever I can get it!
That’s what she said.
LOL
She says it ALL THE TIME 🙂
Warm up times 2
Strength jerks 5s 🙁
45-65-75-80-85-90-95(3) it started to feel very heavy at 80 🙁 not a good day for my usually favorite strength…
WOD 500m row time 2:02.9 PR hihihi Tracy whooped my sorry ass with a fantastic time of 1:58 😀 YOU ROCK GIRL!!!
Awesome results everyone 🙂
You forgot to mention it was on my second attempt..as I flew off the seat on the first try, lol
That’s just because you’re so freaking fast!!! 😉
Nice prs ladys and gents, i did a 500 m row last friday and got a 3s pr too! Proof that kevin is improving programming!!
Deadlifts x5
135×7
225-255-285-315-325 (PR for reps!)
500m Row
1:30.2 (PR!)
I might add that every single person today got a PR! That is unreal! Great push everyone!
WU x 2
Strength = Push Press x 5
5-5-5-5-5
95-105-115-125-135 (PR for reps)
WOD : Row 500m
Time: 1:40.5 PR by a perfect 20 seconds. It was 2:00.5 in March.
Pretty pleased, but I really could have finished stronger.
Great work 6:30 crew!
Oh, one more PR today… There were 9 cancelations today, more than any other day in CrossFit Moncton’s history.
Please folks, some of the classes were full today and you may have taken a spot from someone else. Thanks.
I am sorry to have contributed to the highest cancellation rate in CrossFit Moncton’s history!
But I was not cherry picking the WOD….