Our team is now registered for the Montreal 2013 event, for Saturday July 6th. You can now log on to toughmudder.com and register as a member of a team if you are a participant. Spectators dont need to pick team. Also if you are not in the Facebook group already please reply here, on FB or [email protected], and we’ll add you up.
Team Name: Crossfit Moncton
Password: 25alcock
A few of us are already signed up, the longer you wait, the higher the registration fee! Come join for a muddy good time! For those who have no idea what this is, look it up on google/youtube, and/or ask participants from last year (myself, Darsey, Patrick, Blake, Marcel, Heidi).
3 Rounds
50 Squats
7 Bar muscle ups (jumping 6’6″ bar with 3 45# plates)
10 HPS 65#
10:53
Happy day 1 of Paleo to all the challengers! Don’t forget to get in your benchmarks before Friday. Awesome work by those who have already completed them!
Lora
WOW Jo! Saw some folks attempting the bar muscle ups tonight. Not easy! Not even the jumping ones. Well done 🙂
Chantal L.
Wu x 2
Paleo Benchmarks
1. 21-15-9
Burpees
KBS (35#)
6:56
2. 2k Row
9:24
Good Job Elbita mi amiga, it was nice to have someone else do the wods with me! 🙂
Good luck to all the challengers!
Lora
Nice work on your Paleo benchmarks, Chantal. Best of luck with the challenge 🙂
Jack
Practice Hang snatch @ 95
WOD: “Real Nasty”
50 squats
7 jumping bar muscle ups
10 Hang snatch @ 95
11:41
Lora
Great work Jack. Heavy snatches. 🙂
Amanda
Good luck to the paleo challengers today!!! I’m so very excited for all of you, this is an exciting journey, and really great results are going to come out of it. If any of you need anything or have any questions, or need recipes, etc – don’t hesitate to reach out to me or any of the other previous challengers. I did the challenge last fall (2011) and I still spend my Sunday afternoons cooking & prepping my meals for the week…it had a hugely positive impact on my life.
Also, Jo posted a great article this morning on your challenge page (http://cfmpaleochallenge.wordpress.com/) – bookmark the site and make sure you check it every day for info.
50 squats
7 Bar MUs scaled to Jumping Bar MUs after 3 MUs
10 HPS @ 110 round 1 then 105 round 2
Hit the 15:00 cap with 10 HPS to go, wasted time in first round trying to get Bar MUs.
Lora
Those bar MUs looked tough! Awesome work! (even the jumping ones were challenging!)
Josh
WU x 1
Burgener WU
Snatch x 3 @ 65-75-85( felt like my form was terrible)
WoD “Real Nasty”
50 Squats, 7 Bar MU’S(scaled to Jumping), 10 Hang Snatch @ 65#
13:48( I think)
Denis
Your time was 13:22. Mine was 13:23 but I had 10 more pounds on the snatch, not that it matters…
Lora
Oh how I wish I had been there to watch this race….
Josh
Lets not talk about 1 sec here or there Denis lets focus on winning and losing. ;)……just joking…..good workout!!
Rick Kervin
Mob
WU x 1
Burgener WU
Practiced Hang Power Snatch.
WOD: Real Nasty
3 rounds
50 squats
7 Bar MU’s (jumping)
10 Hang Power Snatch 65 lbs
11:18
Denis
Real Nasty
did parralette dips and used 75#’s for snatch
13.23
jeff
nice job on the wod Denis..
Caleb Richard
Mob
WU x 1
Burgener WU
Practiced Hang Power Snatch.
WOD: Real Nasty
3 rounds
50 squats
14 Dips – should have done Bar Muscle ups..
10 Hang Power Snatch 55 lbs
10:43
Rob Brydges
Wux1
Group. Burgener warm up
Strength. Practice H P snatches
WOD. “Real Nasty”
3 rounds
50 squats
7 bar MU. -did jumping
10 HP snatches
In 10:30
Rob Brydges
Lora
Great work Coach Rob!
Don’t forget to record your weight for the snatches for future reference 😉
Crystal
Mobility
WU X 2
21-15-9
Burpees and Kettle Bell Swing 25lbs
6:06
2 K Row…FM 9:59
It was hard but so happy I did it and it’s over with!
Thanks for the push at the end guys, finished it with my eyes closed!
Lora
Great work Crystal! I am so excited to see how you progress through this challenge. Good luck!! The 6 weeks are going to fly by 🙂
Wendy
You are so awesome !!!! I`ll be doing mine tomorrow …. scared as @!?&# but I’ll pass out before I die 🙂
Leesa
You did a GREAT Job!!
Crystal
Thanks guys and Leesa you did awesome yourself!
Wendy you are going to be just fine…I was scared sh&^less but I did it and it’s done and you will be the same! Best of luck my friend! 🙂
Kevin Mack
Mobility
WU x 1
Burgener WU
Practiced Hang Power Snatches.
WOD: “Real Nasty”
3 Rounds
50 squats
7 Bar MU’s (substituted 14 parralette dips)
10 Hang Power Snatch 45#
13:18
Blake
WU x 2
Paleo Benchmarks:
21-15-9 of
— Burpees
— KBS @ 53#
TIME: 5:12
Row 2k:
TIME: 7:58 (PR of .4 seconds…I did the same row for the last Paleo Challenge)
Great race Bill! You killed that row!
Lora
Nice row time Blake. Great job on your benchmarks 🙂
mobility
wi x 1
Burgener wu group
strength – practice Hang power cleans
65×4, 75×4, 80×3
WOD : Real Nasty 15 min cap
50 squats
scale – 7 Rind dips
10 Hang power cleans (70#)
Time = 7:20
Steph L
Mobility
warm-up x1 + 2 rope climbs
Burgener WU as a Group
Strength: Hang Power Snatch
35×5
40×5
45x5x2
50×5
WOD: 3 Rounds
50 squats
7 jumping muscle ups
10 Hang Power Snatch #50
Got 2 rounds and 8 Hang Power Snatch.
i was only two reps away from finishing the wod. next time for sure! Maybe for change for change.
jeff
nice job steph.. so close, you’ll get it next time for sure!
Kimmy
Mobility
WU x 2
Paleo Challenge Benchmarks
21-15-9
Burpees
KBS 35#
Time: 6:09
Row 2k
Time: 7:58.4
Ouch. Hopefully this will feel better in 6 weeks 🙂
Laura K
Awesome row.
Lora
Awesome row time Kimmy! I’m excited to see how your benchmarks look after the challenge. You’re already kicking butt!!!
Leesa
Wu x 2
Paleo Benchmarks
1. 21-15-9
Burpees
KBS (25#)
7:26
2. 2k Row
9:34
Great working out with you Crystal 🙂
Lora
Great job on your benchmarks Leesa! Good luck with the challenge 🙂
Crystal
You did SO GREAT!
Heidi
Group WU
Snatch Practice x 3
35-45-55-65-70
WOD: 3 Rounds
50 Squats
7 Ring dips (no band)
10 Hang Squat Snatch @ 55#
Time = 11:59
Natacha
No bands… Impressive!
Lora
Impressive work on those ring dips with no band! 🙂
Frank
wux1
burgener wu
Strength hang power snatches x 5
65-75-85-95-95-105(3)
WOD scaled 3 rounds
50 squats
7 ring dips
10 Hang power snatches @ 85#
Time= 11:04
jeff
nice work on the Wod Frankie..
Sarah
wu x 1
burgener wu
Strength hang power snatches x 3
25-30-35-35-40
“Real Nasty”
WOD 3 rounds
50 squats
14 paralette dips
10 Hang power snatches @ 35#
Time= 9:16
Was seeing stars in my last round of snatches! lol
Great job Laura for sticking with the 50 squats, and not scaling em down! I knew you could do it!!
jeff
Good work on nasty Sarah, you are capable of more weight on the snatch, get uncomfortable!! 🙂
Laura K
Mob, wu x1, Burgener group wu.
WOD: Real Nasty: 3 rounds of
50 squats
14 parallette dips
10 Hang Power Snatch (25lbs) I am still babying my back.
9:55
Nice working out next to you Sarah.
I like your pic Jeremy. Good luck to the Paleo Challengers. I find the challenge motivates me.
Heaving Snatch Balance 4-4-4-4
45-65-75-85
*need to work on getting under the bar faster
Hang Power Snatches 2-2-2-2-2
WU 65(5)-75(3)
Working 85-85-85-85-85
*been working on squat snatch so much I am now struggling with power snatch
*need to work on getting under the bar so I am not pressing the weight at the top
prettiest snatch in the gym!! :).. that never gets old!
Tania
haha 🙂
jeff
mob
10 OHS
10 KBS 53
10 PP 45
10 BURPEE
burgener x2
heaving snatch balance (thanks for sharing the bar Marcel and Chris)
65-95-95-115
hang power snatch 2-2-2-2-2
65-95-95-115-95-95
clean pulls x 3 kept these really light as I’m still fighting to find that elusive “feel” of the hip pop that I had before, last couple of sets were feeling good
95-95-95-95-95-95
great OLY class..
Tania
WOD : Real Nasty
3 Rounds
50 squats
14 Parralette dips
10 Hang Power Cleans 40#
Time: 6:59
Jeremy L
Mobility
Wu x 2
Paleo bench mark
21-15-9
Burpees and KBS ( 53#)
Time 5:51
2 k row :Time 8.06.5
Chris
Good job. Nice row time
Jason Gagnon
Mobility
Wu x 1
Burgener WU as a group
Strength
Hang Power Snatch
45,65,75,85,95 x 5
WOD “Real Nasty”
3 rounds 15 min cap
50 Squats
7 Bar Muscle UP Scaled to Jumping Bar Muscle UP
10 Hang Power Snatch 75#
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…
Tough Mudder Participants & Spectators!!
Our team is now registered for the Montreal 2013 event, for Saturday July 6th. You can now log on to toughmudder.com and register as a member of a team if you are a participant. Spectators dont need to pick team. Also if you are not in the Facebook group already please reply here, on FB or [email protected], and we’ll add you up.
Team Name: Crossfit Moncton
Password: 25alcock
A few of us are already signed up, the longer you wait, the higher the registration fee! Come join for a muddy good time! For those who have no idea what this is, look it up on google/youtube, and/or ask participants from last year (myself, Darsey, Patrick, Blake, Marcel, Heidi).
WUx1
Burgener WU
Strength: Front Squat 5x
135-145-155-165
Practiced a couple Hang Power Snatch
WOD:
Three rounds for time of:
50 Squats
7 Bar muscle-ups (jumping)
10 Hang power snatch (75#)
Time: 9:43
Fast time on the WOD. Way to go Patrick!
Nice front squats too. 🙂
Strength hang power snatches x 3
35-45-55-65-75
Fun sharing the bar with you Heidi!
WOD scaled 3 rounds
50 squats
7 ring dips
10 Hang power snatches @ 55#
Time= 7:30
Good job Chantal and Elba!
Zippy! WOW! Nice work with the ring dips 🙂
You killed me on the snatches Maria & great time on the WOD. Fast!
Is it rude to wonder how such a little girl has such a big snatch?
LOL! Nope, not rude at all 🙂 I’ll take that as a compliment!
LOL! 😉
LOL!!! Rude! Haha
Hang power snatch x3
95-105-115-125-125
Felt heavy today.
Wod with jumping bar MU and 115 snatch
9:59
Great example of scaling when needed. Today was 5 in a row and my body is tired. Needed to scale back to keep the intensity up. Now for lots of rest.
Hang power snatch practice up to 85
3 Rounds
50 Squats
7 Bar muscle ups (jumping 6’6″ bar with 3 45# plates)
10 HPS 65#
10:53
Happy day 1 of Paleo to all the challengers! Don’t forget to get in your benchmarks before Friday. Awesome work by those who have already completed them!
WOW Jo! Saw some folks attempting the bar muscle ups tonight. Not easy! Not even the jumping ones. Well done 🙂
Wu x 2
Paleo Benchmarks
1. 21-15-9
Burpees
KBS (35#)
6:56
2. 2k Row
9:24
Good Job Elbita mi amiga, it was nice to have someone else do the wods with me! 🙂
Good luck to all the challengers!
Nice work on your Paleo benchmarks, Chantal. Best of luck with the challenge 🙂
Practice Hang snatch @ 95
WOD: “Real Nasty”
50 squats
7 jumping bar muscle ups
10 Hang snatch @ 95
11:41
Great work Jack. Heavy snatches. 🙂
Good luck to the paleo challengers today!!! I’m so very excited for all of you, this is an exciting journey, and really great results are going to come out of it. If any of you need anything or have any questions, or need recipes, etc – don’t hesitate to reach out to me or any of the other previous challengers. I did the challenge last fall (2011) and I still spend my Sunday afternoons cooking & prepping my meals for the week…it had a hugely positive impact on my life.
Also, Jo posted a great article this morning on your challenge page (http://cfmpaleochallenge.wordpress.com/) – bookmark the site and make sure you check it every day for info.
Thanks Amanda 🙂
Hang power snatch x3
95-105-115-120-115
WOD: “Real Nasty”
50 squats
7 Bar MUs scaled to Jumping Bar MUs after 3 MUs
10 HPS @ 110 round 1 then 105 round 2
Hit the 15:00 cap with 10 HPS to go, wasted time in first round trying to get Bar MUs.
Those bar MUs looked tough! Awesome work! (even the jumping ones were challenging!)
WU x 1
Burgener WU
Snatch x 3 @ 65-75-85( felt like my form was terrible)
WoD “Real Nasty”
50 Squats, 7 Bar MU’S(scaled to Jumping), 10 Hang Snatch @ 65#
13:48( I think)
Your time was 13:22. Mine was 13:23 but I had 10 more pounds on the snatch, not that it matters…
Oh how I wish I had been there to watch this race….
Lets not talk about 1 sec here or there Denis lets focus on winning and losing. ;)……just joking…..good workout!!
Mob
WU x 1
Burgener WU
Practiced Hang Power Snatch.
WOD: Real Nasty
3 rounds
50 squats
7 Bar MU’s (jumping)
10 Hang Power Snatch 65 lbs
11:18
Real Nasty
did parralette dips and used 75#’s for snatch
13.23
nice job on the wod Denis..
Mob
WU x 1
Burgener WU
Practiced Hang Power Snatch.
WOD: Real Nasty
3 rounds
50 squats
14 Dips – should have done Bar Muscle ups..
10 Hang Power Snatch 55 lbs
10:43
Wux1
Group. Burgener warm up
Strength. Practice H P snatches
WOD. “Real Nasty”
3 rounds
50 squats
7 bar MU. -did jumping
10 HP snatches
In 10:30
Rob Brydges
Great work Coach Rob!
Don’t forget to record your weight for the snatches for future reference 😉
Mobility
WU X 2
21-15-9
Burpees and Kettle Bell Swing 25lbs
6:06
2 K Row…FM 9:59
It was hard but so happy I did it and it’s over with!
Thanks for the push at the end guys, finished it with my eyes closed!
Great work Crystal! I am so excited to see how you progress through this challenge. Good luck!! The 6 weeks are going to fly by 🙂
You are so awesome !!!! I`ll be doing mine tomorrow …. scared as @!?&# but I’ll pass out before I die 🙂
You did a GREAT Job!!
Thanks guys and Leesa you did awesome yourself!
Wendy you are going to be just fine…I was scared sh&^less but I did it and it’s done and you will be the same! Best of luck my friend! 🙂
Mobility
WU x 1
Burgener WU
Practiced Hang Power Snatches.
WOD: “Real Nasty”
3 Rounds
50 squats
7 Bar MU’s (substituted 14 parralette dips)
10 Hang Power Snatch 45#
13:18
WU x 2
Paleo Benchmarks:
21-15-9 of
— Burpees
— KBS @ 53#
TIME: 5:12
Row 2k:
TIME: 7:58 (PR of .4 seconds…I did the same row for the last Paleo Challenge)
Great race Bill! You killed that row!
Nice row time Blake. Great job on your benchmarks 🙂
Strength: Hang power snatch, 3x 45-55-65-70-75
WOD with 55# and ring dips: 8:51
WOW! Fast! Nice work with the ring dips.
mobility
wi x 1
Burgener wu group
strength – practice Hang power cleans x 3
15, 20, 25, 35, 45, 40
WOD : Real Nasty 15 min cap
50 squats
scale – 7 Rind dips (blue band)
10 Hang power cleans (35#)
Time = 9:55
cash out – lacrosse ball
mobility
wi x 1
Burgener wu group
strength – practice Hang power cleans
65×4, 75×4, 80×3
WOD : Real Nasty 15 min cap
50 squats
scale – 7 Rind dips
10 Hang power cleans (70#)
Time = 7:20
Mobility
warm-up x1 + 2 rope climbs
Burgener WU as a Group
Strength: Hang Power Snatch
35×5
40×5
45x5x2
50×5
WOD: 3 Rounds
50 squats
7 jumping muscle ups
10 Hang Power Snatch #50
Got 2 rounds and 8 Hang Power Snatch.
i was only two reps away from finishing the wod. next time for sure! Maybe for change for change.
nice job steph.. so close, you’ll get it next time for sure!
Mobility
WU x 2
Paleo Challenge Benchmarks
21-15-9
Burpees
KBS 35#
Time: 6:09
Row 2k
Time: 7:58.4
Ouch. Hopefully this will feel better in 6 weeks 🙂
Awesome row.
Awesome row time Kimmy! I’m excited to see how your benchmarks look after the challenge. You’re already kicking butt!!!
Wu x 2
Paleo Benchmarks
1. 21-15-9
Burpees
KBS (25#)
7:26
2. 2k Row
9:34
Great working out with you Crystal 🙂
Great job on your benchmarks Leesa! Good luck with the challenge 🙂
You did SO GREAT!
Group WU
Snatch Practice x 3
35-45-55-65-70
WOD: 3 Rounds
50 Squats
7 Ring dips (no band)
10 Hang Squat Snatch @ 55#
Time = 11:59
No bands… Impressive!
Impressive work on those ring dips with no band! 🙂
wux1
burgener wu
Strength hang power snatches x 5
65-75-85-95-95-105(3)
WOD scaled 3 rounds
50 squats
7 ring dips
10 Hang power snatches @ 85#
Time= 11:04
nice work on the Wod Frankie..
wu x 1
burgener wu
Strength hang power snatches x 3
25-30-35-35-40
“Real Nasty”
WOD 3 rounds
50 squats
14 paralette dips
10 Hang power snatches @ 35#
Time= 9:16
Was seeing stars in my last round of snatches! lol
Great job Laura for sticking with the 50 squats, and not scaling em down! I knew you could do it!!
Good work on nasty Sarah, you are capable of more weight on the snatch, get uncomfortable!! 🙂
Mob, wu x1, Burgener group wu.
WOD: Real Nasty: 3 rounds of
50 squats
14 parallette dips
10 Hang Power Snatch (25lbs) I am still babying my back.
9:55
Nice working out next to you Sarah.
I like your pic Jeremy. Good luck to the Paleo Challengers. I find the challenge motivates me.
Oly Class
Mobility
10 OHS
10 KBS
10 Push Press
10 Burpees
lacrosse ball stretches
burgener wu x 2
heaving snatch balance
4-4-4 at 65#
hang power snatch
2-2-2-2-2 at 95#
clean pulls heavy
95-105-145-165 x 3
Good class! Thanks Kev
Mobility
10 OHS
10 KBS
10 Push Press
10 Burpees
lacrosse ball stretches
burgener wu x 2
heaving snatch balance
4-4 @ 65# 4-4 @ 95#
hang power snatch x 2
35-55-85-85-85
clean pulls heavy x 3
135-155-175-185
Mobility WUx1
10 OHS
10 KBS
10 Push Press
10 Burpees
lacrosse ball stretches
Burgener WUx2
Heaving Snatch Balance 4s
45-65-95-134(2)
Hang Power Clean 2s
125-125-125-125-125
Clean Pulls 3s
175-185-195-205
Mobility WUx1
10 OHS 35#
10 KBS 35#
10 Push Press 45#
10 Burpees
Samson stretch
lacrosse ball on lev scap and pecs
Burgener WUx2
Heaving Snatch Balance 4-4-4-4
45-65-75-85
*need to work on getting under the bar faster
Hang Power Snatches 2-2-2-2-2
WU 65(5)-75(3)
Working 85-85-85-85-85
*been working on squat snatch so much I am now struggling with power snatch
*need to work on getting under the bar so I am not pressing the weight at the top
Clean Pulls 3-3-3-3
135-145-155-165
*these felt awesome! 🙂
Another awesome OLY class!
prettiest snatch in the gym!! :).. that never gets old!
haha 🙂
mob
10 OHS
10 KBS 53
10 PP 45
10 BURPEE
burgener x2
heaving snatch balance (thanks for sharing the bar Marcel and Chris)
65-95-95-115
hang power snatch 2-2-2-2-2
65-95-95-115-95-95
clean pulls x 3 kept these really light as I’m still fighting to find that elusive “feel” of the hip pop that I had before, last couple of sets were feeling good
95-95-95-95-95-95
great OLY class..
WOD : Real Nasty
3 Rounds
50 squats
14 Parralette dips
10 Hang Power Cleans 40#
Time: 6:59
Mobility
Wu x 2
Paleo bench mark
21-15-9
Burpees and KBS ( 53#)
Time 5:51
2 k row :Time 8.06.5
Good job. Nice row time
Mobility
Wu x 1
Burgener WU as a group
Strength
Hang Power Snatch
45,65,75,85,95 x 5
WOD “Real Nasty”
3 rounds 15 min cap
50 Squats
7 Bar Muscle UP Scaled to Jumping Bar Muscle UP
10 Hang Power Snatch 75#
Time: 11:29