Check out Brian Breau in July’s newsletter!
Every July, we participate in many of the CrossFit.comβs named workouts. These workouts are rough and tough. Doing any of these as βRxβdβ is a goal for many. Extra rest days may be needed. Never underestimate a WOD. And above all, have fun!
To celebrate ladies month, we’re going to be ordering someΒ women’s tanks with an excellent message! Click the link to order yours before July 9th. Cost is $30.Β
http://www.customink.com/signup/8m5797k8
Back Squat x6
75-75-75-75%
βAnnieβ
50-40-30-20-10 reps of:
Double Unders
Situps
Compare to March 26/14
Please cancel my 6 am
Back Squat x6
135#-135#-135#-135#
βAnnieβ
Rx with abmat
time = 9:01
yay girls month! I have never done Annie, it’s not a coincidence pretty sure I’ve been avoiding it. I struggle with DUs but if I want to get better got to attack the weaknesses. Great job 6am!
Nice job Maria!!!
thanks Ginette!
Nice work! Miss WODing with you!
YesI I haven’t WOD’ed with you in forever! Nice work on the WOD I knew you’d crush it!
Back squat Γ6 #65
WOD: Annie scaled to singles
Time: 12:13
Really struggled with the skipping this morning!
Great work 6amers!!!
Your squats were spot on Ginette!
WUΓ1
150 skips
Back Squat
4Γ6reps @ 70
Annie
Scaled to single skips
Time- 10:46
Thanks for sharing the bar Rachel and Ginette!
Great job Jackie!
Thanks G.
Cancel my 8:30 please.
M+WU+150 single skips
Group WU
Strength: back squats
4 sets x 6 reps @ 75% (75%)
WOD: Annie (15 min cap)
50-40-30-20-10
Double unders (did singles:150-120-90-60-30)
Situps
Time: 11:25
Cashout: calf drop (2 per leg for 30secs each)
400m run
Back Squat x 6
185 – 195 – 205 – 205
“Annie” Rx’d
Time: 9:18
First time Rx!
Nice work Blake!!!
Warmup
Back squat @ 125lbs. Felt terrible. Hip tight and was causing some back squat knees. Great sharing the bar with you, Amber. Your squats were SOLID!
WOD rx’d
6:33
No PR…off by 45 seconds. Oops. Perhaps my little mini vacation was a bit too good?
50 no-show burpees
Great class, Mario! Thanks for the tips and patience. π
Great time Gillyon!
Back squat 4 sets Γ 6 reps @ #95
WOD: Annie scaled to singles
Time: 13:27
Awesome Newsletter once again.
Great article Brian! Glad you are part of the CFM family!
M+WU+150 single skips
Group WU
Strength: back squats
4 sets x 6 reps @ 75% (45#)
WOD: Annie (15 min cap)
50-40-30-20-10
Double unders (singles:150-120-90-60-30)
Situps
Time: 14:45 – that was a close one!
Cashout: calf drop
Back Squat x 6
200-200-200-200
βAnnieβ Rxβd
Time: 10:49
Last few times I did this with single unders.
Great job 6:00 am’ers!
Excellent newsletter and way to go Brian!
Nice job Gab!
Back Squat X 6 @235
Annie Rx’d
Time:7:58 Pr’d by over a min with a minor skipping rope malfunction π Last time I did this I was in Belize. Funny; it may have been hotter here today.
Love the heel kissing tip we got today for DU. They helped a lot, barely felt shin splits at the end of the WOD.
Thanks Kevin for lending me your rope and for fixing mine!! π
Fun sweaty class!
Nice PR!!
Summer League individual challenge #1 has been posted.
http://crossfitmoncton.com/2014/05/23/summer-league/
Ordered my tank! Can’t wait! π
Group WU
Strength: back squats
4 sets x 6 reps @ 75% (175#)
WOD: Annie (15 min cap)
50-40-30-20-10
Double unders Mod to tuck jumps
Situps
Time: 8:38
Can you change me from 545 class to 645 tonight please. Thanks
Mobility
Wu Γ 1 + 150 skips + 200m run practice running technique
group wu
strength – Back Squat
4Γ6reps @ 65#
WOD : Annie (15 min cap)
50-40-30-20-10
– Scaled to single skips
– situps
Time- 10:38
Cash out – calf drop
Thanks for sharing the bar Jackie and Ginette!
I couldn’ t catch you Rachel. Awesome job!
great article Brian!
Wu Γ 1 + 150 skips
group wu
strength β Back Squat
4Γ6reps @ 230#
WOD : Annie (15 min cap)
50-40-30-20-10
β Scaled to single skips
β situps
Time- 10:36 – 1:05 slower then last time
Cash out β calf drop
Mobility
Wu Γ 1 + 150 skips
Group warm up
strength β Back Squat
4Γ6reps @ 105#
WOD : Annie (15 min cap)
50-40-30-20-10
β Scaled to singles
β situps
Time- 9:02
mob wux1 +150 single
group mob
back squat 4 set x 6 rep 75%
@ 210#
WOD Annie
50-40-30-20-10
DU (510 single)
sit up
time 9:45
Great time Gilles.
Wu x 1
Back squats x6
135# (wu) – 175# (too heavy, only did 4), then 3 sets at 155#
Annie RX’d – 13:01 … Over 2 mins slower wahhh sweatfest!
WOD: Row 5k = 21:29
Mobility
WUx1 + 100 DU
Group Mobility/WU
Back Squats 4×6 Reps
120-120-120-120
*Thank for sharing the bar with me Helen and Jenna!
WOD: “Annie”
50-40-30-20-10
-Double Unders
-Sit-ups
Time: 5:57 RX **26sec PR! (March 2014 was 6:23!)
Great Class Maria! Thanks
Nice PR you were flying!!
Thanks!
Great newsletter nice article Brian.
Wu Γ 1 + 150 skips
group wu
strength β Back Squat
4Γ6reps @ 195#
WOD : Annie (15 min cap)
50-40-30-20-10
β Scaled to single skips
β sit-ups with AbMat
Time- 10:31 Close race Frank!
Cash out β calf drop
group WU
Strength
Back Squat
4 sets x 6 reps @75%= 142.5lbs
Annie
Scaled
10 DU 120 singles- 10 DU 90 singles – 10 DU 60 singles – 10 DU 30 singles – 10 DU
50-40-30-20-10
Situps
Time: 12:23
Cashout: 5km row Summer League 23:56
Strength: Back squat (220)
4×6 reps #165
Wod: 9:05
Strength: Back squat
4×6 reps #55
WOD: 150, 120, 90, 60, 5 (single skips)
25, 20, 15, 10, 5 (sit ups)
Time: 8:53
Mob + WUx1 + skipping
Group WU
Strength: Back squat
4×6 reps @ 45#
WOD: “Annie”
50-40-30-20-10
Double unders
sit ups
Time: 11:14 RX (PR for me, last time I did singles π )
Great Class! Thanks Maria!
Sorry I missed this one.
Did a 5k run at home in my cool basement on the treadmill. Time: 31:01 slow for me