Check out Chantal LeBreton in June’s Newsletter! Also, a guest article by Mario Arseneau.
AMRAP in 20 min
800m Run
12 Deadlifts (165/115#)
6 Hang Power Cleans (same as above or 70% of clean)
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I won’t make class this morning. Sorry
Sorry, me neither 🙁 Looks like a good one though.
Mobility
WU x 1
400m run
Push Press x 5
95-100-105-110-115
WOD: AMRAP 20mins
– 800m run
– 12 Deadlifts @ 95#
– 6 Hang Power Clean
Score: Completed 4 rounds with 40 seconds left on the clock. I think I could’ve went a bit heavier on the cleans.
Excellent job Vincent! Fast!
WUx1 + 400m run
Strength – Good mornings X5
115-135-155-165-175
WOD
AMRAP in 20 min
800m Run
12 Deadlifts (145#)
6 Hang Power Cleans (same as above
3 rounds +800m run + 10 Deadlifts
Great race Jack!
Excellent work 6 AM’ers!
Wow! Love the newsletter!
Mario, very inspiring article, thanks for sharing that! Chantal, very proud you are part of our CFM team. Keep up the great work ethics!
Mobility
Wu x 1, with wall balls
Run 400m
Strength practice deadlift, and HPC
Wod @ 165
Run 800m
12 deadlift
6 hpc
Rx 3 rounds and 600m roughly!
Great class this morning Mario, awesome work 6 am er’s..
Mobility
WU x 1
400m run
Back Squat x 5
115-135-155-165-175
WOD: AMRAP 20mins
– 800m run
-12 Deadlifts @ 100#
– 6 Hang Power Clean
Score: Completed 3 rounds + 600m
WU x 1
400 m run
Back squat x 5
135,225,275,295,315 (15# PR)
WOD
Run 800m
12 dead lifts @ 165
6 Hang cleans @ 165
RX’d 3 rounds + 800m + 8 DL
Thanks for the little push at the end Gabe.
Nice work on the back squats!
huge PR ! Way to go Jack! Beast!
They felt really good. Last one required a lot of grunting but it went up pretty smooth. It felt awesome to have the six 45 plates on the bar today. Been my goal for awhile.
Hugh back squat Jack. Congrats on the big PR.
Jack you are getting scarier every week. Please don’t turn into a green rage monster and break the box.
Nice PR dude!
LOL, Probably not green. I think I was pretty red during the last couple lifts.
WU x1
400m run
Push Press x 3
95-100-105-110 (F, good, F), 105
WOD – AMRAP 20 mins
800m run
12 deadlifts (70% of clean – 95#)
6 Hang power cleans (95#)
2 rounds + 12 deadlifts.
Mario, I didn’t have time to read all your article before the WOD but when I opened it and saw the picture of the G in chalk I know what it was about. That helped me more than you know to keep going on the second and third 800m runs… I kept telling myself: there are people on this earth who wishes they could run so stop complaining and GO. Thanks – I needed that this morning.
Awesome newsletter – much needed inspiration this morning!
Mobility
WU x1
400m jog
Strength: Cleans – finally with both arms again!
35-45-55-65-75 Considering my pre-injury PR was 80#, I was amazed to hit 75# today.
WOD: AMRAP 20 mins
800m run
12 Deadlift (50#)
6 HPC (50#)
3 rounds, 200m
First lifting WOD that I’ve done with both arms – yay for no overhead lifts! I feel like I’ve been hit by a truck, but in a really good way.
Cleans looked….clean!
Awesome Heather!
Thanks for the article, Mario. Very inspiring.
Loved reading about your Crossfit journey, Chantal. You always bring lots of energy to the box. I am very impressed with your progress and determination. You are a STRONG lady! I’m left wondering, however: what happened to your gym buddy, Suzanne? 🙂
…and leaving people to imagine the end of a story is a key to a great movie LOL
she moved back home after university, but that’s ok because I have hundreds of gym buddies now! 🙂
oooooh, my goodness I just read the awesome, inspiration-filled newsletter!! Mario, I’m so happy to have learned what makes you work as hard as you do. Thank you for the lesson on appreciating what we have, I will keep it in mind as I go into my next wod. Great job on your many successes, I look forward to seeing what’s next for you!
Chantal, I’m so proud of you I could just cry. You’ve had struggles here and there, and you’ve never given up. I love seeing you lift weights, you’re so strong and focused on your form. You are an inspiration. Keep up the great work.
Wod @ 135#
3 Rnds and 650-700meters
Thanks for your truck!
Great Newsletter!
Mario I can relate 100% to your story as my own CrossFit journey began from a similar situation.
What a great article Chantal! Favourite quote regarding goals: “And I can’t tell you if I achieved it or not because that defeats the purpose of being a ninja!”
So glad you are part of CrossFit Moncton!
Mobility
WU x1
400m jog
Strength: Push Press
70-85-95-105-115#
WOD: AMRAP 20 mins
800m run
12 Deadlift (95#)
6 HPC (95#) Started out at 115# and it was too heavy.
3 rounds, 235m
Thanks for your help today!
You’re welcome. Anytime.
Did Kevin break out the measuring tape for you?
No, I was just past the 400m marker so I paced it off.
Thanks Mario and Chantal for sharing your stories. You are both wonderful people. It has been a pleasure meeting you both this year. We are lucky to have you at CFM.
PS. Nice pic of the rowing gang.
Just got a call from daycare. Lydia has caught pink eye. Mommy duty trumps gym time. Sorry for the late notice. 🙁 Please cancel my class.
done
Awesome news letter! Good job guys and very encouraging! 🙂
Wux1 run 400m
Strength x5 front squats
135-145-155-160-165h
WOD AMRAP in 20 min
800m Run
12 Deadlifts (165/115#). Did 135lbs
6 Hang Power Cleans (same)
-3rounds+800 m
Rob Brydges
Nice !!
Tried to catch you Rob but fell…3m…short.
Nice work!
Mobility
WUx1 (black band pullups, unbroken)
400m run
Strength – Shoulder press x5
35 – 40 – 45 – 50 – 55 – 60
> I had been stuck at 55, unable to hit 5 reps, for 2 months. I hit 5 reps, felt good, and tried for 60, and managed to (just barely) hit all 5 reps at 60!
WOD: AMRAP in 20 minutes
800m Run
12 deadlifts & 6 hang power cleans @ 75#
Completed 3 full rounds!
Mobility
WU X1 + 400m run
Strength: Back squat 5 x 80,90,100,110,115
WOD: AMRAP 20min.
800m run
12 deadlift & 6 hang power cleans @85#
Total: 3 rounds + 800m run +12 deadlifts and 5 hang power cleans
(One clean short of 4 rounds but still happy) Great job 4:15 crew everyone was pushing it!!
Good job Tania 🙂
Mob
Wux1
400m run
Wod: AMRAP 20 mins
800m run
12 deadlift
6 hang power cleans
Strength : clean
45×5
50×5
55×5
60×5
60×5
Score ; 3+400m
Good job Taylor! What weight did you use for the dl / hpc?
Good catch, Maddy!
oopps 45#
Mobility
WUx1
Strength: Push Jerk – (5x) 55-65-70-75-85(PR10lbs)
AMRAP 20 minutes
800m run
12 Deadlifts + 6 Hang power clean @ 65lbs
3 rounds + 400m (a little over)
WU x 1
400m run
shoulder Press x 5
95-105-120-135-145
WOD: AMRAP 20mins
– 800m run
– 12 Deadlifts @ 135#
– 6 Hang Power Clean
total = 3 rounds + 550m
Mob
Wu x1
Practice toes to bar 8 & wall balls 10 @ 6lbs over orange line.
Strengths
Front squat 45-50-55-60-65
WOD
AMRAP 20mins
800m run
12 dead lifts
6 hang power cleans
*2 rounds @ 55lbs/ last round at 45lbs
(Extremely disappointed that I lowered my weight)
Total : 3 rounds +350 run
Great class Marie-No!!!
I need to learn to squat better, any tips? In everything I do I hear, big hips/ strong hips, push those thighs open… HELP!!
Mob
WU x 1
500 m row – 1:45:4
Strength – Deadlift
10 x 95, 5 x 125-135-140-145 (5#pr)
Practiced a few cleans @ 95#
WOD
AMRAP 20 mins
1000 m row (3:48, 4:26 & 4:28)
12 Deadlifts @ 75#
6 Hang Power Cleans
Total = 3 rounds
I tried to pace myself but the rows felt like they would never end..! At least I had a rowing partner who seemed to feel the same way. Eh Jeff? 😉
Note to self : Make sure to keep good posture on the row, my back was getting tired at the end and I was slouching. Booo!
I think the rowers were broken? I closed my eyes on the second row gave a good 10-12 pulls and opened them and think i’d only taken off like 4m?? lol.. or thats what it seemed like maybe!! thanks for the company just the same, i’d appreciate it more if you’d dump the odd F bomb next time!!
I was trying to be ‘zen’ about it. But I dropped one when Pat came by to cool off with the wind from my rower… like I was rowing my a$$ off for his comfort @#?%! 😉
LOL you two are hilarious!!
Rowing would be fun with you amd Maddy. Ying and Yang
Awesome rowing times. It is no picnic on the rowers.
mob wux1 (red band dips)
400m run
Strenght: push press
70,75,80,95,100pr
WOD Amrap 20min
-800m run
-12 deadlifts #85
-6 hang power cleans #85
3 rounds + 400m
thanks for this class it made me realize how much running i need to do before my first rugby game in 6 weeks.
Mobility
WUx2
Strength: Push Jerk x5
65, 85, 95, 105, 115
Weight didn’t feel too bad, but I need form work.
WOD:
Deadlifts and Cleans @ 80#
3 Rounds + 550m
Great article Mario… I think its good to remind ourselves that we are lucky to be ‘suffering’ during wods… I’m sure there are many people on this planet that would trade places with us in a heart beat.
Bravo Chantal!!!!!
Mob
Wu x 1
400 m run
Cleans 5 rm to 95#
wod @ 80#
3 rounds and 670 m
( loved it… Nice and sweaty)
LOL – nice and sweaty
MOB x 1
WU x 1
400m run
Strength – shoulder press
5 x 15,20,25,30,35
WOD – AMRAP 20min
– 400m run
– 12 deadlifts #35
– hang power clean #35
5 rounds
Thank you Amanda for helping me tonight
Congrats on your first class, Nick!! You did great. You’re a great athlete, and I’m so happy to have coached your first class. I can’t wait to see what lies next for you at CFM, you’re going to kick some big league butt in a short amount of time!
Great work Nick! Congrats on your first official Cross Fit WOD! Please thank your sister Kristen for doing the 400m warm-up run with me tonight.
I am so glad you have joined us. Congrats on your first CFM WOD.
Mobility
WU x 1
400m run
Shoulder Press x 5
75 85 95 105 115 120
WOD: AMRAP 20mins
– 800m run
– 12 Deadlifts @ 135#
– 6 Hang Power Clean
3 Rounds + 150 m run
Mobility + wu 1 400m run
strength
power clean
120-130-140-148×4-145×1-120×5
wod
#120
4 rounds + 200m run
I love this work out very tireing and
challenging
Mobility + WUx1 (red band pullups, next time no band) Toes to bar are starting to feel pretty good.
400m run
WOD @100#
3 rounds + 650m
Had to get to the gym anyway so I kept running
I surprised myself on that one, I didn’t even think I could run 800m without walking, let alone 4 of em with deadlifts and cleans in between.
Feels good!
Strength Shoulder Press x5
65-70-75-80-85-85
Did one more set at 85 because the last one was still easy on the last rep.
Great job on your runs, Alex!
WU x 1 + 400 M Run
Dead Lifts x 5:
140-150-160-170-180
WOD:
20 min AMRAP
800 m run
12 Deadlifts @ 85#
6 Hang Power clean @ 85#
3 Rounds + 400 m. run. Time on clock was 19:25
Fun wod. I’ve been looking forward to the running + weight work outs.
Great news letter Ninja Chantal & Super Mario. I always enjoy reading everyone stories & motivations.
Mobility
WU x 1
400m run
Strengths : Shoulder Press
5 x 35-40-45-50-55(x3)
WOD
20 minutes AMRAP
– 800m run
– 12 deadlifts (65lbs)
– 6 hang power cleans (65lbs)
Score : 4 rounds and 11 sec. to spare haha !!! YAY 😀
YAY for 4 rounds! 🙂
Mobility
WU x 1
400m run
Deadlift
55-65-75-85-95
WOD: AMRAP 20mins
– 800m run
– 12 Deadlifts @ 65#
– 6 Hang Power Clean @ 65#
3 Rds + 350 m
Strength: Back squat (x5) -> 135-155-165-180-190 (PR by 5)
WOD @125 -> 4Rounds + 30m Run
Great articles from our very own Super Mario and Super Cross Fit Judge Chantal! Keep up the great work. You are both an important part of our CFM family.
WU x 1
400m run
shoulder Press x 5
95-105-120-135-145
WOD: AMRAP 20mins
– 800m run
– 12 Deadlifts @ 155#
– 6 Hang Power Clean
total = 4 rds + 100 m
Nice race Brad! Funny how this old guy could keep up with ya! lol
LOL I saw you watching him. Good job tonight. Hang power cleans looked pretty good.
Nice work buddy! That’s some kick ass score!
Mobility
WU X 1 ( 10 wall balls -10 buttefly pullups un broken PR!)
400 m jog
Back Squat x 5
185-205-215-225-235
WOD AMRAP 20 mins @ 135#
800 m jog
12 dead lift
6 hang power cleans
2 rounds + 2 dead lift
Fun class,
butterfly pullups, whaaaaaat?!
WU x 1
400m run
Strength: OHS x 3
45-65-75-85-95-100 I have done this much weight in almost a year. Tonight, my OHS felt the best they have ever felt in a long time…
WOD: AMRAP 20 minutes: RX
800m run
12 DL @ 115lbs
6 HPC’S @ 115lbs
4 rounds + 150m run
Thank you so much for the push Marie-Noelle and Sebastien! I literally felt like I was dying trying to keep you two in my view!
Your OHS looked good! I didn’t know you hadn’t done them heavy in a while, they looked pretty easy for you!
I’ve got ohs envy if you and mc! They looked really good tonight! Put that note in your book about a narrower stance!
Great having you in the wod! Always a pleasure! Next time let me keep you in sight!
Oh yes, great job tonight coach Amanda! A lot of people to keep track off. You ran the class like a well oiled machine!
Mobility
WU X 1
400m run
Foam rolling and mobility again, legs were a little stiff from yesterday.
WOD – Rx’d
Total – 2 rounds plus 550m
Yay mobility! 😉
mob
WU x 1
strength cleans x 5
95-115-135-155-165- 165 (hang cleans)
wod 20 minute amrap
row 1000m
12 deads
6 power clean @ 165
3 rounds plus 240m row
*(^&%*&^%*&%^(&^ rowing sucked the life out of me for the rest of the movements..I was a sweaty mess! luckily I had a rowing partner in maddy that made it look easy! nice job girl.
Great work!!! Rowing was definitely not an easy option! You and Maddy and Lora were on fire!
Mobility
Wux1
400m run
Strength- Front Squats
60-70-80-90-105 ( cannot believe how much more comfortable I am with front squats now… wow!!!)
WOD @ #70
Total= 3 rounds + 300m run
Mob WUX1
400M Run
Strength – Push Press
5×40, 45, 50, 55, 60 (thanks for the push coach Mario!)
WOD
800 M Run
12 Deadlift
6 Hang Power Clean @ 45 Lbs
3 Rounds + 300 M
Fun WOD…lots of fast runners at 6 AM!
Fantastic newsletter. I enjoyed reading about my 6 AM buddy Chantal and was inspired by Mario’s observations. Nice knowing you both!
Wu x 2 400 m
AMRAP in 20 mins
12 DLs & 6 HPCs @ 45
800m run
3 rounds and 100m
I was the happiest person in the gym tonight. It felt good to run with the big kids. I could not have been lapped by a finer bunch.
LOL!!!!
You did AWESOME! I am so proud of you for those awesome runs!! Your smile was priceless at the end of the wod 🙂
Double high five for the 3 x 800m runs! Running with the big kids indeed!!!
All your runs before and after class over the last several months are definitely paying off Laura! I mean who goes to the gym during non business hours and does 400 and 800m runs??????? lol!
You have come so far in the last year and I could not be more proud of you! Great job tonight!
I need to do some of those nonbusiness hour runs with Laura! Great job!
Way to be Laura! You were phenomenal tonight! Keep up the great work! You’re doing great!
Great job, Laura!!
Mobility
WU x 1
Strength: OHS (x5)
45-65-85-105-115 PR reps 🙂
WOD (modified for Achilles)
AMRAP 20 min
1000m row
12 deadlifts @115#
6 hang power cleans @ 115#
Total = 3 rounds even
Those were the heaviest freakin’ 115# deadlifts and hang power cleans EVER!!! The rowing sucked everything out of me. Legs, back and arms were toast after rowing, but that’s okay….its not like I needed them for anything afterward *eye roll*
Nice work 6:45 crew. 🙂
For future reference: row times were 3:45, 4:00 and 4:12. Gross.
Way to go with sticking with the row. Your achilles tendon injury will thank you in the long run (little play on words). I hope you are feeling better soon.
Your form throughout this wod today never wavered, it was impressive, I loved it!
Great work on the row ma’am! If I’m ever stranded in a row boat Im calling you fit assistance! Hope your Achilles can get better soon so you can come run with us!
Ps your ohs at 115 looked pretty smooth!
Loved the newsletter as always! Great work Mario and Chantal! Thanks Chantal for mentionning CrossFit Lisbeth. I just went on it, lots of inspiring messages! 🙂 Keep up the great work!
Her posts are really motivating. This is one of the 2 that was taped and highlighted in my journal:
http://crossfitlisbeth.com/2012/02/08/fight/
Love it! Thanks for sharing! One to refer to for sure! I love the way it’s no bs… told as it is! 🙂
mobility
Wux1
Back Squats
155×5-245×3-245×3-245×3-245×3-245×3
WOD
3 Rounds 700m run (finished the run after the timer because i can)
Running still feeling really hard gotta get working on it.
“Because I can”. You are awesome.
Mob / WU / Run 400m
Foam Roller / Lacrosse Ball Love/Hate on the Hammies
WOD @ 140#
3 rounds + 797m (Thank You Coach Kevin)
Weight was heavy, had to break up the last set of HPCs which slowed me down a bit…that plus throwing up in my mouth a little on the last run.
Mob
Wu x 1
500 m row
Shoulder press 5’s
65-79-75-80-85(x3) that was my 1 rep pr until about a month ago, so happy with that even tho it was only three
Wod amrap 20 min
800m run (as 1000m row)
12 dead lifts (70% clean) 95#
6 hp cleans
3 rounds + 164m row
Had the wrong weight on the bar. Should have been 90# and started with 100# then dropped to 95# which helped. Hard to jump the bar up with hamstring injury so I was happy to use the 95.
1) great work 5:45 class! Always a pleasure to coach!
2) awesome job 6:45 crew! Wow, lots of hard work tonight!
3) thanks Amanda for the great coaching and push for the last 2 rounds
4) I’m sorry for the cursing as I realized there was still 2.5 min to go which meant I had to go start my last 800m
5) great articles to Mario and Chantal! Very inspiring and lovely to read! Thanks for the link Chantal!
Practiced hang power cleans – wod rx’ed = 4 rds and approx 350 m… Loved this wod! Cleans felt heavy for first 2 rounds, but the went well! Could have been the extra push from Amanda too!
Great stories in the newsletter Mario and Chantal…….very encouraging!!! Thanks.