Newsletter Day!

Check out Frankie in September’s newsletter! Did you know he’s been with us since early 2011?

Open WOD 13.4

AMRAP 7
Up Ladder by 3
Clean & Jerk (135, 95#)
Toes to Bar

3,3 / 6,6 / 9,9 / 12,12 / 15,15/ 18,18…

Compare to March 29/13

By the way, did you hear CrossFit Moncton won the Fittest Box this weekend at Battle of the North?! Very proud of our members!

fittest box

88 thoughts on “Newsletter Day!”

  1. Congrats CFM on the “Fittest box” award at the Battle of North over the week-end. It was awesome to see everyone give it their best. There is lots of heart at CFM.

  2. Mobility
    WU x 2
    + 10 wall balls
    + 15 KBS at 53#

    Push Press x 5
    95-100-105-110-110

    WOD: “13.4”
    AMRAP 7
    Up Ladder by 3
    Clean & Jerk @ 85#
    2 x Kickouts

    Score: 3 rounds + 6 clean & jerk

    Cashout: figure 4 stretches + 65 DU’s

  3. Mobility
    WU x2
    + 10 wall balls

    Strength: front squats: 25, 30, 35, 40, 45 (Γ—5)

    WOD: 13.4
    AMRAP: 7 minutes
    Up ladder by 3
    Clean and jerks: @30
    Kick out Γ—2

    Score: 46 reps

    Thanks for the great coaching Kevin! Great job CFM at the battle of the north!

  4. Wux2
    No Strength
    WOD. 13.4
    AMRAP 7
    Up Ladder by 3
    Clean & Jerk (135, 95#)
    Toes to Bar
    46 rx
    Rob Brydges

  5. WU x 2

    Back squats x 5
    95-135-155-175-185

    Games WOD 13.4 @ 95# with Kick outs

    – 39 reps (3 rounds + 3 C+J)

    Great article Frankie!

  6. Vanessa Champion

    Mobility + wux2

    Strength: push press
    5×35-40-45-50-55

    WOD 13.4
    Clean and jerk 45#
    Kick outs x2

    Total 46 reps

  7. Mob
    Wux2
    Dead lift
    95-115-135-155-185
    WOD. 13.4
    AMRAP 7
    Up Ladder by 3
    Clean & Jerk 115#
    Kickouts
    Score 35

  8. Back Squat x5
    65 75 85 95 105

    WOD w/ 20# DB each hand and knees to bellly?

    69 Reps

    Open score – 60 Reps RX

  9. Mobility
    Warm-up x2
    Strength : shoulder press up to 70

    Wod: 13.4
    3,6,9,12… Clean and jerks – 65
    3,6,9,12… Toes to bar

    Reps: 57

    Cash out: hip mobility

    Congrats to everyone on the weekend!!

  10. Great article, Francis! You’ve made a lot of great progress since you started and you’re an important part of our gym – your smile and attitude are contagious.
    You’ve got some great goals listed, let us know if/when we can help you with some of them. πŸ™‚

  11. Frank – Your first official WOD was March 15/2011, it was Nate. This was your post:

    WOD: Nate
    Scaled:
    AMRAP in 10 minutes
    – 8 pullups (red band)
    – 8 dips
    – 12 pushups (last round on knees)
    – 8 KBS (30 lbs)
    = 2 rounds + 4 dips

    Compared to when we did Nate just last week:

    WOD: β€œNate” Scaled
    AMRAP in 20 min of:
    8 Pullups
    8 Dips (2 small purple bands)
    12 Pushups
    8 Kettlebell swings 53#
    5 rounds + 9 pushups

    Congrats on all your progress! Happy to have you with us πŸ™‚ Look forward to seeing you achieve your goals!

    1. WOW! Look at that! Great progress Frankie! I love it.

      Oh, and aren’t you happy you’ve been posting your WODs? Now it doesn’t really matter that you’ve lost your book. πŸ™‚

  12. Great newsletter Franky! You are such a hard worker and you have made a great deal of progress. But most importantly, I love your personality. You smile and say hi to everyone at the gym with those dimple cheeks of yours : ) Keep smiling and working hard towards your goals buddy. I love working out next to you and having you in my classes as well.

  13. Practiced clean & jerks

    WOD Rx

    43 reps.

    PR of 3 reps. Pleased with that. Fun class Amanda!

    Great article Frankie!

  14. Mobility
    Warm-up x2
    Strength : Push Jerk x5 (off for 2 weeks, scaled back 10%)
    95-110-130-140-150

    Wod: 13.4
    3,6,9,12,13 Clean and jerks – 80lbs
    3,6,9,12 Toes to bar

    Reps: 73

  15. Mob / WU

    (Squat) Clean x 5
    125 – 135 – 145 – 155 (PR reps)

    WOD: “13.4” as Rx’d
    Score: 61 reps (PR 11 reps from March 28, 2013)

    I wasn’t even sure I was going to do Rx as I wasn’t feeling 100% and had forgotten my shoes, but everything felt pretty smooth and I was able to push a few more reps.

  16. WUx2

    Strength: OH Squat x5 -> 65 – 85 – 95 (stopped due to no time)

    WOD: 13.4 -> Reps:39 Rx (2 rep PR)

  17. Mob
    WU x 2

    Strength – Shoulder Press x 5
    40-45-50-55-60 (only got to 4 on the 60#…was sooo close)

    WOD – 13.4

    3 Clean and Jerks @ 40#
    3 Kickouts

    Add 3 to each round as you progress through the rounds – in case of the kickouts, x 2 (6) for each round.

    Score: 36

  18. 5:45 & 6:45 classes, please be on time and ready to go – classes are full and we’ll be on a strict schedule.

  19. Mobility
    WU x 2

    Strength – Push Press x 5
    65-85-105-115-125#

    WOD – 13.4

    3 Clean and Jerks @ 95#
    3 Kickouts

    Add 3 to each round as you progress through the rounds – in case of the kickouts, x 2 (6) for each round.

    Score: 38

    600m Run

  20. Mobility
    WU x2

    Strength: Back Squat
    80,90,100,110,×5 120×4(PR)

    WOD: 13.4 @ 55#

    Total Reps = 64

    Cash Out: Figure 4

    Great class Amanda!!

  21. Frank… thanks for sharing your Crossfit journey. I am always happy to see you at the gym. You are such a positive person.

  22. Congrats to all Battle of the North participants!
    wu x2
    push jerk x5
    115-135-155-175-195(2)

    Wod: 13.4 Rx

    Reps: 48
    No PR, did 62 at the games.

  23. mob wux2
    strenght front squat
    95×5 135×5 155×5 175×5 185×4
    wod 13.4
    AMRAP in 7 min
    3C&J 100#
    3 t2b
    keep adding 3 each round
    3 round 3 t2b
    rep 51

  24. Mob
    WU x 1

    Front Squat x 5
    70 – 75 – 80 – 85 – 90

    WOD: β€œ13.4β€³
    AMRAP 7
    Up Ladder by 3 (start @ 3)
    Clean & Jerk @ 65#
    Toes to Bar

    55 Reps

    Great class Amanda!

  25. Mobility
    WU X1
    Strength: Deadlift X5
    135, 155, 185, 195, 205

    WOD: 13.4
    AMRAP 7Min
    Up Ladder by 3 (start @ 3)
    Clean and Jerk @ 105
    Toe 2 Bar

    64 Reps

    Thanks Amanda!

  26. Mobility
    Warm-up x2

    Strength : Push Press x 5

    120 125 130 140 145

    Wod: 13.4

    Scaled to 110 lbs

    Reps: 47

    Great article Frank love working out with you Buddy congrats on all your success!

  27. Chantal GuΓ©rette

    Mobility
    WU x 1

    Strength : Shoulder Press
    5 x 30-35-40-45-50(3)

    WOD “13.4”
    3 Push Jerks
    3 Toes through rings
    6 ”
    6 ”
    9 ”
    9 ”

    Total : 75 reps

    GOOD JOB BEV !!! Thanks for cheering πŸ™‚ You did amazing, those kicks looked hard man !!

      1. Yes !!! I was just thinking about it and that’s why I came back on this page haha 50lbs πŸ˜› Thanks for great coaching by the way Amanda πŸ˜€

  28. Mobility
    Wu x 1
    No strength
    Practice clean and jerk as group
    Wod : 13.4
    Rx 88 reps
    Pr of 21 wahoo!!!

  29. Mobility
    WU x 2 (20 ppullups each round instead of 10, green & purple band)

    Strength – Front Squat x 5
    65–70-80-85-95

    WOD – 13.4

    3 Clean and Jerks @ 55#
    3 Kickouts

    Add 3 to each round as you progress through the rounds – in case of the kickouts, x 2 (6) for each round.

    Score: 52

    600m Run

    At home cashout: 300m 35# toddler sprint (she had to pee when we were walking home from the babysitter.)

    I am incredibly happy with this. Today was one of the first WODs since March that I really felt progress.

  30. Push press 5 rm to 80#

    wod with 65#
    52 reps

    Can’t believe i did this rx’d at the games with 48 reps… I was in good crossfit shape then!

  31. Mobility
    WUx2

    Strength: Overhead Squats
    45 – 55 – 65 – 70 – 75
    Felt kind of heavy on the wrists but they weren’t too bad

    WOD:
    Clean and Jerks: 80#
    Kickouts

    3,6,9,12,3 Clean and Jerks
    3,6,9,12 Kickouts (x2)

    63 Reps

  32. Mobility
    WU x1
    Strength Push Jerk x5
    95-115-130-145-160 that is a 10# PR!
    WOD 13.4
    AMRAP 7 mins
    C&J 95#
    T2B- scaled to 2x those eff’n kick outs that bring me to my dark place.

    Total reps: 56

    When I did this one at the games WOD I scaled T2B to V-snaps and had 75 reps. It is hard to compare but I did do more kickouts than v-snaps so I don’t know… It’s done.

    1. HOLY I was looking at your form and didn’t count the lbs on the bar when you were doing your strength – NICE WORK!!! (and good form on your jerks!)

  33. WOD rx’d: 36 reps, I think?

    I had 42 reps at the Games.. I didn’t push too hard today, my shoulders feel stiff or something and I didn’t want to do any damage. Just tried to keep moving with as good form as I could

  34. – Mobility
    – WUx2

    Strength: Front Squats, 5x…
    85-*90-95-100-105

    WOD: 13.4…
    AMRAP in 7 minutes

    – 3 Clean & Jerks @ 65#
    – 3 T2B (scaled to 6 kickouts)
    – 6 C&J
    – 6 T2B (12 kickouts)
    etc…

    Total = 3 rounds + 10 C&J = 46

  35. Mob
    Wu x 2

    Shoulder press 5’s
    55-60-65-70-75

    Wod 13.4. Rx’d
    42 reps

    Had 46 at games but lost some time transitioning around people and heat was a factor (32 with the humidex) glad games are in the winter

  36. Mob
    Wux2
    Strength: OHS
    Attempted but restricted due to lack of mobility (working it out on a KB and ball)

    Wod:13.4
    AMRAP 7
    Up Ladder by 3
    Clean & Jerk @ 55lbs
    Kick outsx2
    Reps 37

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