It’s almost hard to believe, but it’s been 9 years since my first CrossFit workout. And the reason I started doing it is different than today. I thought it was fun (which it is) and I wanted other people to have fun with it.
But I’ve received a few emails/notes lately that remind me why I continue to CrossFit and provide a facility to spread the CF love. Here is one of the messages:
“I wanted to extend my thanks to you and the coaching team for all your help and support over this past 7 months. The doctor took me off my diabetes pills today as my blood work is now lower than the norm. Also reduced my blood pressure pills to half and on the way to none! Thanks for helping me with my life change.”
That is unfreaking believable! And it validates why I love training people and helping them improve their quality of life. Sure, PRs are great. And getting a muscle-up is a badge of honour. But fending off the nursing home is the real prize. Being able to live a long and active life is what I want, for myself and others.
So join me in my CrossFit adventure. Bring your friends and family and help them see the greener grass (you know, the lawn that you’ll be mowing into your senior years because you CAN).
Friday’s QOD – Has CrossFit changed your life in a meaningful way?
For time:
50 Box jump, 24/20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20/14 pound ball @ 10′
50 Burpees
50 Double unders
Compare to May 16/15
Below is a video from 2008. I had been doing CrossFit for a few months and skipping was my nemesis (among many other things). 39 double unders took everything I had. Now, my PR is 257. Consistent practice (and many swears) got me to where I am today. And with the great coaching you receive at CFM, your progress will flourish for many years to come.
[vimeo=https://vimeo.com/147790071]
Please cancel my 6am, road is not plowed yet. Thanks!
Will be in at 11:15 if anyone wants to drop by then.
awesome. I think I’ll drop in for a bit.
and then do the nooner?!
hmmmm…I think I’ll just come in for the nooner! Filthy 50s!
WU = Shovel at home to get to gym + Shovel at gym to get in gym 🙂
Group WU Each movement x 5
For time:
50 Box jump, 24/20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20/14 pound ball @ 10′
50 Burpees (Had to move on to DUs after 35)
50 Double unders (+ 5 Burpees after completing DUs)
Total Reps at 30 Min cap = 490
Fun 6am class!
Thanks for your help shovelling this morning.
Wux1
Group WU Each movement x 5
For time:
50 Box jump, 24in
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20 pound ball @ 10′
50 Burpees
50 Double unders
Time–> 24:38
The Good….Good mornings
The Bad…Burpees
The Ugly..DU’s after Burpees
Did this last time and back on 2010 and scalled to 40’s and single skips. time was 25:27 then.
Superb work 6’am peeps!
Nice PR!
Really impressive Gabe great work!
Impressive Gabe.
Congratulations Kevin on 9 years as a CrossFitter! Well done!
Happy 9 year CrossFit anniversary Kevin!! What a great milestone. Not only for you but also for the many people whose lives have changed because they walked through the door of CFM.
Has my life been changed by CrossFit? ABSOLUTELY YES!! In far too many ways to list here.
Thanks for doing what you do 🙂
Congratulations on your 9 years of crossfit….soooooo glad you did!
For time:
50 Box jump, 24/20″ – scaled to 12″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood – used35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds – scaled to 15#
50 Wall ball shots, 20/14 pound ball @ 10′ – scaled to 10 ” @10″
50 Burpees
50 Double unders – single/double combination
Only messed up once…stopped with 12 seconds left (should have listened to all the instructions I’m guessing:)
Score 440…would have been considerably higher had I counted all the walls balls!!!!
I really enjoyed the way this wod was laid out… it gives me a chance to not get stuck and then have to miss out on the fun in the last third!
QOD: I can’t list all the ways Crossfit Moncton has changes my life but for sure it has taken out the grind and excuses and boredom of exercise. By far the most significant way it has improved my life is it has given me an opportunity to spend more time with my sister and daughter. No matter how busy life gets with everyone’s schedules, I know where I can find them 3-5 hours a week:) …can’t put a price on that…thanks Kevin.
For time:
50 Box jump, 24/20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to triceps… So close
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20/14 pound ball @ 10′
50 Burpees
50 Double unders
25:29
Did 40’s last year time was 24:59 !
Awesome lady!!!
If only your elbows were lower 😉 Great job!
WOD Rx’d
time = 26:44
First time finishing this is under the time cap. Fun partnering up with you Cara! Happy Anniversary Coach Kevin!
QOD: Yes! In so many ways!
Great job for finishing!
100% changed my life! I love this place! I live in a different freaking city and I still keep coming back for more! Can’t wait to do this one today!
Thanks for making in it! It was fun to wod with you.
Nooner! 🙂
Filthy 50’s
50 Box jumps (20″)
50 Jumping Pullups
50 KBS (35#)
50 Walking Lunges
50 Knees to Elbows(not touching elbows yet…)
50 Push Press @35#
50 Goodmornings @ 35#
50 Wallballs @ 8# (might have done 55.
50 Burpees (got 41. These were very slow!!!)
50 DU (attempts)
Reps: 491!
QOD: self confidence! I love this place 🙂 Yes, Crossfit has impacted my life in a positive way. I like comparing this workout to when I did it 2 years ago, when I considered myself in shape! I did dirty 30’s, 25# KBS, situps, 15# barbell, 6# Wallball, and singles. I did it in 18:25. Today, I nearly did all 50’s and much more weight, undoubtedly better form and technique, and more drive. I know I’m not in shape now, because I will always strive for better!!!
M+WU
Filthy 50s
50 box jumps 20″
70 jumping pullups
50 KBS 35lb
50 walking lunges
50 Knee ups
50 push press 45lb
50 good mornings (started with 45lb, should have done 30 but jumped it to 15 for time reasons)
50 wallballs 10′, 10lb
50 burpees
50 DU’s
Total reps (not in order): 364
QOD: To say that Crossfit has impacted my life in a positive way would be a vast understatement. It has taught me to demand more of myself, but to also recognize that there are days like today when the stars do not align and my performance was not the best, and that that’s okay. CFM has also shown how powerful I can feel. As a hockey player, the ability of catching up to someone who think they have me beat, exerting my presence in front of the net and digging in in the corners is exhilarating. And as my mum has so eloquently put, it’s really nice to share something with family.
24:06!!!!!
Everything RX minus the K2E. Mostly to chest level
Last time I did 35# and singles in 26:29
Great to see everyone today!!
BALLS
So fast! 😀
Mob, WU, 5 rep of everything WU
Filthy Fifties (with some scaling)
For time:
50 Box jump, 24/20″ (20″)
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (hanging knee raises)
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20/14 pound ball @ 10′ (14#)
50 Burpees
50 Double unders (mix about 60/40 success vs attempts)
Score: 464 —
– 3 wall balls (45 2 at the end)
– 33 burpees (17 horrible reps achieved)
Loved this version. It made me hurt everywhere, BUT I surprised myself on how fast I was able to get through most of it. It started to suck at push pressed and went downhill from there lol
Previous: Dirty Thirties with 20″ box jump, 10# wall balls, 15# good mornings, and singles, in ~21 minutes
QOD – holy crap has it ever! I have so much more confidence in what my body is physically capable of, and even more so, where my limits are and when to push them.
I always thought I hated fitness – turns out I just hated boring, repetitive simple movements done either alone, or with a bunch of people just trying to one-up you.
The community support combined with constantly varied functional movements is the biggest winning combination that’s turned me into one of those crazies who posts about working out on Facebook way too much.
Walking out of the first prep class, I knew I couldn’t let my horrid performance stand – I had let myself down up until that point in accepting “good enough.”
Thanks Kevin and all of the coaches for not only saying “you can do it”, but also “now prove it to yourself.”
I still remember that OHS workout from the Open when you had never done that weight before. Man, you’ve come a long way since you started.
Filthy 50’s
For time:
50 Box jump, 24”
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Ghd hip extensions
50 Wall ball shots, 20# @ 10′
50 Burpees
50 Double unders
Score: 24:40
Great job brother! Always fun to throw down with you.
Group WU Each movement x 5
For time:
50 Box jump 20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
41Wall ball shots, 12 pound ball @ 10ft
28 burpees
50 Double unders (+ completed to 42 burpees after completing DUs)
Total Reps at 30 Min cap = 484
Open Gym Throwdown with Kimmy!!
30 Box jump, 24/20″
45 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
50 Walking Lunge
35 Knees to elbows – scaled to knee raises
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20/14 pound ball @ 10′
15 Burpees
50 Double unders – scaled to 150 singles (didn’t know I was supposed to do doubles only)
425 reps at the 30 minute cap.
Fun times!!
Filthy 50s with the amazing Amy H as a partner 🙂 Great job Amy!
Jumping pullups at forearm height, 35lb KB, 45lb bar for push press and good mornings, 12lb wallball at 10feet
Completed each round of 50 until I hit wallballs – only had 26 in when the call to switch came
Got 32 burpees in when the call to switch came
Completed all 50 double unders and Steph sent me back to complete the burpees. Completed this at the 30min time cap.
Lesson – don’t slow down before the break with the good mornings and … work on wallballs.
Have a love-hate relationship with this wod, but glad I did it.
Cheers peeps 🙂
WOD Rx’d with hip extensions
20:37
Not my best performance today, but under the circumstances, I’m pretty happy with it. Mid-wod on the GHD, I thought sweat was pouring off my face. Turns out, my nose was gushing blood. I yelled for Steph to grab the box of tissues and continued the wod with a tissue jammed up my nose. In my head, I was like “screw you body, I’m still doing this damn workout”. So yeah, that happened.
I had a fantastic time working out with a big class at 4pm. It was great to be able to share my 14th Filthy 50’s with so many people.
Morgan and Shane – great race boys!
QOD: CrossFit has given me a life I truly love. Thank you all for being a part of it.
For time:
50 Box jump, 24/20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20/14 pound ball @ 10′
50 Burpees
50 Double unders
SCORE : 418 @ 30 min time cap
QOD : I’ve only been a crossfiter for 3 months and I can already say that it has changed my life. Law enforcement is hard as it is but I know that everyday I hit a wod at CFM, it forges my body for that extra foot chase, fight and in the end, gives me the chance of going back home unharmed ! Thanks Kevin and all the coaches for your hard work and dedication !
WOD Rx’d: 21:13 (PR)
Old PR was 23:55 so I’m pretty happy with rhat 🙂
21:38 Rx
50 Box jump, 20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 35#
Walking Lunge, 50 steps
33 Knees to elbows
24 Push press, 45#
50 Good Mornings, 45#
27 Wall ball shots, 14 # @ 10′
25+21=46 Burpees
50 Double unders
Fun class 🙂
QOD: The question has such a big answer, it would be hard to put it into words. I’m a completely different person physically and mentally. I cringe when I think back to the person I was pre-CrossFit 🙂
Filthy 50’s
For time:
50 Box jump, 24″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows – got to 40
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20 pound ball @ 10′ – got to 40
50 Burpees – got to 22
50 Double unders got to 30
Total Reps at 30 Min cap = 432
On my B-Day I finished this Bad Boy, but well beyond cap 38:14.
Friday’s QOD – Has CrossFit changed your life in a meaningful way?
Made me value myself more and feel better mentally and physically everyday 🙂 I value the atmosphere at our gym greatly!! It is hard for the kind helpful attitude not to rub off on us all.
For time:
50 Box jump, 12″
50 Jumping pull-ups (forearm level) 42 at time
50 Kettlebell swings, 30#
Walking Lunge, 50 steps
50 Knee raises
50 Push press, 35 pounds
50 Good Mornings, stick
50 Wall ball shots, 6pound @ 10′
50 Burpees
50 Double unders (only got 28 and
they were hard to get )
470 reps
The push press good morning and the lower weight on the wall balls gave me time to go slow on the Burpees and still get them in. Good choice for weights at this point in my journey
Congrats on your 9 years Kevin!
WOD
364 reps
6# wallball
15# good mornings
Not a good performance. Felt queasy from the pullups forward. I’ll get another cracks at this, no doubt!
QOD:. What’s not to love about a program that pushes your limits, improves your health, and expands your network of friends?
First time doing a lot of the exercises, finished with 394 reps, upper body is what I need to work on, I’ll get there!