Rules

Stress affects all of us. Whether it’s at work or at home. Your kid just got sick before you left the house. Or your boss called you in for a meeting at the end of the day. But if you don’t show up on time (or at all), you’ll have burpees at the gym.

I’m turning over a new leaf. And that’s the leaf of respect. There are no consequences for being late now. Not even if you miss a class. I don’t want to be responsible for any more added stress to your life. If you’re late, but can still make the workout, that’s great. Get your warm-up done quickly, and ask the coach what you can do.

That being said, I still expect you to show up on time. And I don’t want you missing classes. And it boils down to respect for the other members as well, especially if it happens during a class with a wait list. However, unexpected things happen. That’s part of life.

I hope we can work together on this and create a more positive environment at CrossFit Moncton.

**Note** “Can’t” burpees are still in place πŸ™‚

100 Double Unders
100 Deadlifts (95/65)
100 Double Unders

This is meant to be fast. The deadlifts could/should be done unbroken.

"Can I put it down now?"

91 thoughts on “Rules”

  1. Tomorrow is the last day to fill out the survey and register for the No Bread Challenge. I’ll be sending out the recipe “book” to all the participants in an email tomorrow evening.

    Also, don’t forget that you must do Fran before Monday. It’s not programmed, so you need to let the coach know before the warm-up.

    1. Good Day!

      This may not be the correct “forum” per say to ask a question about Fran, but hey, sometimes it’s easier to ask for forgiveness later than for permission now! πŸ™‚

      As I understand it, Fran is three rounds (21-15-9 reps per round) for time of Thrusters and Pull-ups.

      My question is on the Pull-ups. For Fran, are these suppose to be strict pull-ups or kipping pull-ups? Is the ultimate goal for performing either one of these pull-up variations to end with the bar at chest level? (as opposed to ending with the bar under the chin.)

      Thanks in advance!

      1. Fran, as in most workouts, should be done as fast as possible. The world record is 1:51 I think. The fastest way to do pullups is kipping, with chin over the bar.

        However, if a person is unable to kip, then using a band is highly recommended.

    2. Think of the No Bread Challenge as an opportunity to spread your culinary wings. Check this one out from a paleo recipe site – I love the internet!. (I seriously did not make this up.) Also answers the question “What would crossfitters cook if they were on “Survivor?”

      Yellowjacket Soup:
      —————–
      Large yellowjacket nest, filled with grubs

      Loosen and set aside all uncovered grubs. Heat the nest with the remaining
      grubs over fire until paper-like covering parches. Pick out the grubs and
      brown them over the fire with those grubs that were set aside. Cook the
      browned grubs in water to make soup. Add grease to taste.
      From Tom Kuhn, Native American archeologist
      (And perhaps next “Iron Chef winner” πŸ™‚ )

      1. Oh Em Gee, and I thought I didn’t have anything for supper tonight! Thaaaaaaaaaaaaanx Tom Kuhn!!! For dessert, I’m going to cook up some of my own vomit! Mmmmmmmmm!

  2. WUx2

    Strength: Handstand Push Ups – 5 sets of 3 using the 25lbs plate.

    WOD:
    100 Double Unders
    100 Deadlifts (95/65)
    100 Double Unders

    Time: 6:32

    Good to the people who did Fran this morning. The only thing worse than Fran, is Fran at 6am πŸ™‚

  3. WU x2

    Fran:
    45#
    Purple band for pullups

    time= 8 min

    Kept pullups strict until last set and I added a little kip…I was hoping to do thrusters at 55# like last time, but my back is still healing. Good Job everybody!

    1. Great Job Maria….you’ll be all fixed up & ready to do Fran at 65# when the no bread challenge is over!

  4. Thanks for removing the “late burpees”. It definitely created some stress… and some days it meant breaking the speed limit, racing down the road to avoid being 1-2 minutes late. (REALLY didn’t want to do those burpees) πŸ™‚ I’ve even cancelled classes entirely when I found out a meeting was scheduled until 4:00, since I figured I would be 5-10 minutes late – and then didn’t go at all.
    ~ This is great news.

    1. I totally agree w you Tracy. I seen myself getting stressed out over time many times…:) Thanks for changing the rules Kevin, for all the unexpected moments in life!

  5. WUx2
    Strength: Cleans 3’s
    50-55-60-65-Failed 70 due to form
    **Struggle immensely with proper form when “cleaning”. It’s the shrug and get under without curling the bar….
    WOD from I don’t know where, holy frig!
    300 Singles
    100 Deadlifts 65#
    300 Singles
    Time: 15:21

    Amanda, Rachelle, Gilles and Maria FRANtastic job this morning!

  6. So if we “can’t” make it one day, are we still doing burpees for saying the C word ?? πŸ˜€

  7. Pat(Fredericton)

    CFWUx2
    Cleansx3 to 100

    WOD
    100DU’s
    100 deadlifts 95lbs
    100DU’s
    11:37

    Damn thats a lot of deadlifts. Nice meeting you guys this morning.

  8. Love today’s picture. πŸ™‚

    WU x2
    No strength

    Fran with 55#: 8:59

    Very happy with my Fran time this morning, one of my favorite workouts. Last time I did it with this weight, it was over 10 minutes. (last time was with 45#, but under 8 minutes) Hoping for a nice PR at the end of the food challenge!

  9. wu x 2

    WOD : Fran
    21-15-9
    Thrusters (45#)
    Pull ups ( strict with 2 green bands)

    Time = 7:46
    Cash out = partner hip press
    Practice – double under

  10. WUx2

    Strength: Back Squat X1
    45#-55#-65#-75#-95# PR

    WOD:
    100 Double Unders- 300 Singles
    100 Deadlifts (65#)
    100 Double Unders-300 Singles

    Time: 13:53

    Good Job 6am crew!! πŸ™‚

  11. Wow! Fran was way harder today than I ever remembered. 5:52 slower than last time πŸ™ What a workout to come back to.
    Super pumped to be back though!! πŸ™‚
    Thanks guys for the cheers near the end. Nice to meet you Mel. You did great!

    1. Welcome Back Kerri! You did great! Plus it really shows your up for anything tackling Fran on day 1; WOW !

  12. wu x 2

    WOD : Fran
    21-15-9
    Thrusters (85#)
    Pull ups

    Time = 8:38
    Cash out = partner hip press
    That is a PR of 4:45

    I did Fran back on July 18th where I used
    Thrusters (95#)
    Pullups (green band)
    Time: 13:23

  13. – WUx3 (reg. warm-up)
    – Plank: 4x 30s, 30s rest + 1min
    – Fig-4 Wall Stretch: 3x30sec each leg
    – Hold Squat Position: 1min, 1min, 1min
    – Thrusters 45#: x10-10-10
    – Thrusters 115#: x16 (this was an error on my part, for some demented reason I thought Fran Rx was 135#… So I started Fran at 115#, lesson learned the hard way. Thanks Kevin for stopping me!)

    WOD: “Fran” 21-15-9
    – Thrusters 85# (21s and 9s unbroken, one break in 15s)
    – Pull-ups

    Somehow thought it would be easy pull-ups and tough thrusters, turned out to be the opposite. Nevertheless happy with my time, no back issues during WOD, and for once I didnt feel tired coming in the gym after work. I think that 4L jug of water I now chug everyday is having beneficial effects.

  14. Tabata Miramichi
    8 rds of 20 seconds on 10 sec rest

    Pushups – 65
    Squats – 129
    Situps – 68
    Mountain Climbers – 184 gawd awful pain

    Total 446

    Why is everyone doing Fran today?

  15. wu x 2

    WOD : Fran
    21-15-9
    Thrusters (45#)
    Pull ups (black band)

    Time = 7:38
    Cash out = partner hip press

  16. wu x 2

    FRAN
    Thrusters #55
    Pull ups yellow band

    Time:9:20

    Nice working out w you Julie & Kerri! Thrusters felt heavy, major lung burner! Having a hard time walking right now, hip flexer will heal soon… πŸ™‚

  17. WUx2

    WOD:
    100 DUs
    100 Deadlifts (#65)
    100 DUs

    Time: 8:58

    I knew Fran would be worn out today, so I decided to wait and do her tomorrow πŸ˜‰

  18. wu x 2

    Strength: Push Jerk
    35-45-55-60-65 starting to have an issue with my balance today

    WOD
    300 Singles
    100 Sumo Deadlifts #55
    300 Singles

    Time =15:49??I think

  19. WU x 2

    Frand @ 65#, black band

    Time: 7:35, last time I did it was in July… time was 9:58 PR of 2:33 πŸ˜€ When Nath showed me the timer I’m pretty sure my grin was up to my ears!

  20. WU x2
    Weighted Pullups (kipping)
    12 15 20 25 30 40 50

    100 mtn climbers (sub double unders..again)
    100 deadlifts 65#
    100 mtn climbers

    6:04

  21. WU x 2
    Deadlift 5 x 55,60,65,75,85

    WOD
    300 Single unders
    100 Deadlift x 55lbs
    300 Single unders

    9:59

    End of week two and I am starting to see an improvement in cardio already, especially in recovery time.

  22. WU x 2

    Practiced thrusters: at the first one, I felt sharp pain in my right shoulder. I tried again with less weight but it was just getting worse… πŸ™
    Kevin got me to do Fran with front squats but I’m sooooo disapointed. I wanted to do the REAL Fran.
    If my shoulder is ok next week, I might do a change for change.

    Fran (Modified)
    Front Squats #55
    Pull ups yellow+purple band
    7:47

    Question: Is Fran a boy or a girl?

  23. Jane :
    Oh Em Gee, and I thought I didn’t have anything for supper tonight! Thaaaaaaaaaaaaanx Tom Kuhn!!! For dessert, I’m going to cook up some of my own vomit! Mmmmmmmmm!

    LMAO πŸ™‚ πŸ™‚

  24. WU x 2

    Over Head Squats x 1
    70-80-95-105-110

    WOD:
    100 DU’s
    100 Dead Lifts @ 65#
    100 DU’s
    Time – 13:10

    I expected to struggle with the double unders, but the dead lifts were waaaay tougher than I expected.

    Good luck to all you “No Bread” challengers….oh….gotta go….my cookies baking in the oven are done πŸ™‚

  25. WU x 2
    No strength

    WOD “Fran”
    21-15-9
    Thrusters @ 65#
    Pull ups
    Time = 9:06

    Ahhhhh Fran,,,,,you @#$%^.
    First round of 21 thrusters unbroken, then it all went to sh!t….
    Pull ups (without bands…YAY!) were in 2’s and 3’s for most of the 21-15 and 9. Last round of 9 thrusters unbroken. Not sure if doing this as Rx’d was so smart…Last time I did Fran I was only 2 weeks into Crossfit and used 55# and the red band for pull ups. Time then was 6:14.

    Overall, an improvement, but I thought I was going to get through Fran faster than I did. Lets see what happens with the ‘no bread’ challenge πŸ™‚

    1. “Not sure if doing this as Rx’d was so smart” It was smart, and you’ll do even better next time. πŸ™‚

  26. WU x 2
    Overhead Squats
    GOAT!!!!! I don’t have the flexibility in my hips to do what I should be.
    5 rounds of 15lbs with a box under my ass……FRIG!!!

    WOD
    100 Double unders
    100 Deadlift x 85lbs (Should have done it Rx)
    100 Double unders

    12:23

    I am very impressed that I did all double unders instead of singles…FIRST TIME!!!!

  27. Workout from home with my new little home gym setup !!!! So much fun – thanks for the Box and KB Gabrielle, paralettes from Eric, and created workout from Jeff Perry!!!

    4 Rds for Time
    * 8 KettleBell Swings (50lbs)
    * 10 reps of Shoot throughs (pushup on bars then shoot legs through into a dip without letting go of bar = 1 rep)
    * 12 jumps over box without landing on top

    Time 7:39

    Nice to workout from home today!!!

  28. OMG When is that skipping seminar again? I have officially skipped more in two weeks that I
    have in my previous 35 years total!
    DOUBLE UNDERS I WILL CONQUER YOU!!

    WU x 2

    Strength: Dead Lifts (interesting given the WOD)
    95-135-145-165-185

    WOD
    300 Singles
    100 Dead Lifts @ 75#
    300 Singles

    15:25
    Disappointed (time) and proud (volume) of my skipping at the same time…definately the bulk of my minutes. Breaking the Deadlifts into 10 sets of 10 really helped.
    Time to get in and practice my skipping!

    1. Anger/frustration do not help with doubles. Being calm/relaxed with lots of practice is very helpful.

      1. So Zen…and so true.
        I was more frustrated than tired (though plenty of both) at the end. I am looking forward to more skipping WODs as it really forces me to deal with it.

  29. WU x 2

    No Strength

    WOD β€œFran” – Modified
    21 – 15 – 9
    Push Press @ 75# (Rx = Thrusters)
    Pull ups – (Strict) Used small purple band for 21 & 15 and used thick blue for 9. When I redo this one, I’ll use the small purple band.

    Time = 9:57

    Modified due to my bad knee. Not happy with my pull-up performance at all but I think it’s due to me not eating that well for the past couple of days. Looking forward to repeating this WOD and devastating the pull-ups after the no bread challenge has completed. In the meantime, I’d like to learn how to perform Kipping pull-ups.

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