Six Years?!

It was zero degrees and snowing on December 4th, 2006. I had just finished up teaching my last phys ed class of the day. I checked the website on the school computer, wrote down the list of 10 exercises on a post-it note and started to set everything up. I had NO idea what was about to hit me.

The box jumps were on a weight bench. They were tough. Next was the pull-ups. Even though they were jumping, the only bar we had was just at my reach, so they took a while. Had to use a dumbbell for the swings (it’s all the school had and I didn’t really know what a kettlebell was). I think these were broken up quite a bit. Mainly because I didn’t want to drop a 50 pound dumbbell on my head. And then came the lunges. For some reason, I put a 50 pound dumbbell in each hand. I inched my way down the school hallway, step by step. Students and teachers were wondering what I was doing (so was I!). I finished the lunges and that was it for me. It took me 55 minutes to get to that point (there were still 6 other movements).

As a phys ed teacher, I thought I was in shape. Boy, was I wrong. Have any of you felt that before? I had no clue about the concept of scaling. I didn’t know the difference between a hang clean and a power clean. I couldn’t overhead squat a stickΒ (<– video).

It’s taken me 6 years and a hell of a lot of mistakes to get to this point. When I ask you to scale, stretch, eat right, open your hips, arch your back, lock out your arms…it’s because I made all those mistakes. I didn’t have someone, a coach, to guide me. I want the very best (and safest) way to get you from where you are to your potential. But you have to listen. You have to put this guidance into practice. Improvements comes through commitment. Take it to heart, work on it, and you will be better.

“Filthy 50’s”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Compare to Dec.3/11

Some monkeys on the rings
Some monkeys on the rings

110 thoughts on “Six Years?!”

  1. Great post Kevin! Congrats on all your achievements to date and I know you have many more to come.

    …and Holy Shit I finally get to try this mother of a WOD… YES!

  2. Great post!! Great video as well, I never saw that one but it’s good to be reminded that everyone started somewhere at some point and that great things will come with time… well except for Jojo who was already going through the roof after a couple months! πŸ˜€

      1. All your PRs and accomplishments were no accident. You worked your little butt off. (Literally, Mrs. Crossfit Bum. πŸ˜‰ ). You accomplished a lot quickly, but it was because you worked daily on your lift techniques and skills. Good job!

  3. I love this story! *pulls up blanket and takes a sip of hot cocoa*

    But seriously, you’re doing an awesome job Kevin, cheers to the next six years!

  4. Filthy 50’s

    2:20 Slower than last year but Kevin had me do back extensions instead of Good Am’s, they were quite a bit slower, made me dizzy and felt like my lower back muscles were going to explode. I think everyone was a little worried when I literally staggered sideways out of the warm up room and tripped my way over to my wall ball lol Good times.

    Happy Anniversary Kev, I’m so proud of everything you’ve accomplished. More great things are ahead!

  5. Great story, Kevin. Needed this reminder this morning.

    WOD Rxd – 26:21
    No PR but the extra foot on the 50 wall balls and the 4 hours of sleep might have something to do with it.

    Great job 6amer!

    1. Holy crap! Crazy time for someone with only 4 hours of sleep and a forehead meets barbell incident πŸ™‚

  6. 1 – Awesome video!
    2 – Happy 6 years, Kevin! You’ve created something really great in Crossfit Moncton!
    3 – I really wish I would get to try this wod today! It looks crazy!!

  7. Thanks everyone! Love being surrounded by awesome people.

    Filthy 50’s Rx’d +

    I guess I went a little bit over Rx – used a 53# KB instead of 35. It hurt my grip for the K2E. So no PR today. But it WAS one hell of a good workout. Good job morning crew!

  8. Awesome video and little background story!
    I’m excited I joined, but scared as hell for todays workout!

  9. I don’t think I’ve ever been so happy to scale a workout… Wowza, that was nuts. FREAKING AWESOME, but nuts. To quote Mario, “It doesn’t have to be fun to be fun.” πŸ™‚

    Dirty 30 @ 16:38

    It’s so nice to see that everyone had to start somewhere – great video, Kevin!

    1. This post really made me smile. Its great knowing that having your butt kicked like this makes you happy! You should be proud of what you have accomplished so far. It truly is ONLY the beginning…

  10. β€œFilthy 50β€²s” modified to the “Dirty 30’s”

    For time:
    30 Box jumps, 24 inch box
    30 Jumping pull-ups
    30 Kettlebell swings, 35#
    Walking Lunge, 50 steps
    30 Knees to elbows (scaled to situps)
    30 Push press, 45 pounds
    30 Good Mornings
    30 Wall ball shots, 14 pound ball
    30 Burpees
    30 Double unders (scaled to 90 singles)

    Time 21:44

    Ran 400m.

    1. Well done Kevin! Great time on the “30’s”. You’re ready to tackle the forties next time….especially if you had enough in the tank for a 400m run afterward!

  11. After letting my nerves get the best of me, I was still able to do this work out!
    “Filthy 50’s modified to the “Terrible twenties” (I think that is what it was called)
    It was my first class with the “big guns” ! πŸ™‚
    Time 10:49
    And still alive to share!

    1. Welcome to CrossFit Moncton Crystal!
      People tend to remember their first workouts and I don’t think you’ll forget this one for a long time!
      The nerves are always there in all of us for sure, but each day we come out and each workout we conquer makes us all that much more stronger not just physically but mentally as well!

      Nice work on the WOD too, that’s a great time!

    2. Welcome to CFM, Crystal! Congrats on your first “official” WOD πŸ™‚
      I have been here for almost 2 years and I “STILL” get nervous (or is that excited?) before the WODs. You did great on the workout today. Here’s to many more…

      1. Thanks Kevin, I couldn’t do it without all the support everyone gives me! I am so happy I finally took this step to become and official CFM member!

    3. Congrats Crystal!!! Nice time!!!!

      Wish I was there to cheer you on your first WOD, though I’m sure there will be many more opportunities to do so. πŸ™‚

      Welcome to CFM!

      1. Thanks buddy! πŸ™‚
        I’m sure there will lots more opportunities! Your wife was there to cheer me on so she made up for you not being there. πŸ™‚

    4. Freakin awesome Crystal Maybe see you at a Sunday class sometime. I did let the nerves get to me. Just means more practice and BELIEVE !!! So happy happy that you killed it ! πŸ™‚

  12. mob, but no warm up.

    “Filthy 50’s” modified to Fabulous 40’s


    That was fun!!

    Great story Kevin. Congratulations on six years.

    I just finished my first 100 workouts at CFM. Thanks for the coaching even though I wanted to do the 50’s today. I know .. I know.

  13. Great insight Kevin, and congratulations on 6 years of success!

    WU x 1

    WOD: Filthy Fifties
    (Modified “Fab Forties”)
    For time:
    — 40 box step-ups @ 24″
    — 40 Kipping Pull-ups
    — 40 Kettlebell swings @ 35#
    — 40 Walking Lunges (1 count)
    — 40 Knees to Elbows
    — 40 Push press @ 45#
    — 40 Good Mornings @ 45#
    — 40 “no squat” Wall balls w/ 14# ball
    — 40 Burpees
    — 40 x 120 Speed Ball rotations

    TIME: 19:41

    Looking forward to trying these unmodified and with the full Filthy bunch.

    1. And thanks to Mario for counting/timing my pull-ups for the challenge. Of course, since it WAS his record I was chasing maybe I should have had a 2nd opinion πŸ˜‰
      Still, I’m pretty happy with 25 pull-ups in 1 min, and may try this one again.

  14. Congrats, good advice and great coaching Kevin
    Happy 6th anniversary Kevin

    wu x 1

    WOD : 30 min time cap
    scale – Dirty 30″s
    30 Box jumps (12″ & 25# plates)
    30 Jumping pull-ups
    30 Kettlebell swings, (25#)
    30 Walking Lunge
    scaled – 30 sit ups
    30 Push press, (35#)
    30 Good Mornings (35#)
    30 Wall ball (6# @ 9′)
    30 Burpees
    scaled – 90 singles

    Time = 18:01 (first time trying this one should have gone to Fabulous 40’s next time)

  15. Happy 6th anniversary Kevin

    wu x 1

    WOD : 30 min time cap
    scale – Fabulous 40β€²s
    40 Box jumps (24”)
    40 Jumping pull-ups
    40 Kettlebell swings, (53#)
    40 Walking Lunge
    40 K2E
    40 Push press, (45#)
    40 Good Mornings (45#)
    40 Wall ball (20#)
    40 Burpees
    scaled – 120 singles

    Time = 26:44

  16. Happy 6th anniversary Kevin! Thanks for the decision to open Moncton crossfit so many of us can be on our way to living a healthier lifestyle. Wish I could be there to do the wod today. A trip to Montreal with limited sleep and unhealthy eating = sick and tired!

  17. WUx1

    WOD: Scaled to 40’s
    40 Box jumps (20”)
    40 Jumping pull-ups
    40 Kettlebell swings (35#)
    40 Walking Lunges
    40 K2E (on rings)
    40 Push press (45#)
    40 Good Mornings (45#)
    40 Wall balls (14# for the first 7 reps, then switched to 10#…booo…)
    40 Burpees
    40 Double unders

    T = 26:17

    No PR today, it was 26:05 last time but I did K2E’s this time and they were substantially slower than situps.
    I was disappointed about going back to the 10# wall ball because I haven’t used it in a long time, but I wouldn’t have finished the wod if I didn’t. Next time. πŸ™‚

    Fun class!

    Kevin, I’m thankful you had this vision for Crossfit Moncton and I’m proud to be part of it. I hope it’s everything you hoped for. Happy anniversary!

  18. WUx1

    WOD: Scaled to 40β€²s
    40 Box jumps (20”)
    40 Jumping pull-ups
    40 Kettlebell swings (35#)
    40 Walking Lunges
    40 K2E (on rings)
    40 Push press (35#)
    40 Good Mornings (35#)
    40 Wall balls (10#)
    40 Burpees
    40 Double unders (120 singles)

    T = 23:52

    Never a dull moment lol thank you Kevin for challenging us each and everyday..I can’t imagine not beinga part of CFM πŸ™‚ And YAY Crystal nice job on your first WOD,

  19. Great post Kevin!

    WU x 1

    WOD Rx’d:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows (rings)
    50 Push press, 45 pounds
    50 Good Mornings (45# bar)
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders

    Time: 23:55

    Last time I did this was on July 21, 2009. My time was 28:53 with 14# ball and single unders.

    1. Nice PR Patrick! I think the biggest achievement there is the singles to doubles, that’s a HUGE improvement on any WOD.

  20. Mobility
    WU x1
    Dirty Thirties
    30 Box Jumps 18″
    30 Jumping Pull-ups
    30 Kettlebell Swings 35#
    30 Walking Lunges
    30 Sit-ups
    30 Push Press 45#
    30 Good Mornings 45#
    30 Wall Balls 14#
    30 Burpees
    30 Double Unders
    Time: 21:19

    Wow, I was actually scared before this started, especially using the 18″ box (I only fell hard once…). The burpees took me as long as it took me to do the rest of the workout, I am sure. Next time I will definitely go for the F%#+ Forties and push myself harder on the burpees. Oh, and I had a new PR with Double Unders…30!

    1. Congrats on your double under PR. What a time to get it. At the end of butt-kicking WOD. LOL! Nice work tonight πŸ™‚

  21. For time:
    40 Box jump, 24 inch box
    40 Jumping pull-ups
    40 Kettlebell swings, 35#
    Walking Lunge, 40 steps
    40 Knees to elbows
    40 Push press, 45 pounds
    40 Good Mornings
    40 Wall ball shots, 20 pound ball
    40 Burpees
    40 Double unders

    Got to try my 5 fingers tonight. πŸ™‚ Figured this WOD had many different movements so it was a good test for them.

    Lots of people to cheer on tonight ! It was lots of fun!!! πŸ™‚ everyone did so well !!!! Great class !!!

    1. I noticed the new kicks. What’s the verdict? Are they keepers?
      Super time on the WOD tonight. No reason for you not to do as Rx next time. And thanks for the cheers. They REALLY helped!

      1. Thanks and you’re welcome πŸ™‚

        Not sure about the kicks yet… They certainly take some getting used to, though I DO feel like a monkey in them πŸ™‚

  22. mob

    50 Box jump, 20 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, #35
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Good Mornings (45# bar)
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders (scale to 150 singles)

    this is one of my favourite WODs, true chipper style just keep moving.. and eventually the end will come it may not seem quick enough but it will! lol..

    congrats on 6 years Kev..
    awesome job everyone in the 5:45..

    1. time 27:30.. about 2 minutes off the last time I did this but was a bit slow on the box jumps and the jumping pullups..

    2. You did GREAT on this! That is a wicked time for someone who is “taking it easy”. LOL! Proud of you (and happy the knees are feeling good!)

  23. Mobility
    WU x 1
    No strength

    WOD… my first near death experience….”Filthy 50’s” as Rx

    50 Box jumps @20″
    50 Jumping pull-ups
    50 KBS @35#
    50 Walking Lunges
    50 K2E (on rings)
    50 Push press @45#
    50 Good Mornings @45#
    50 Wall ball shots 14# at 10′
    50 Burpees
    50 Double unders

    Time = 29:54

    Not a PR by a long shot. Last time I did this it was Rx in 27:40. Not sure what kind of crazy drugs I was on back then but I was faster and I don’t remember it being as sucky as it was today! OMFG. I was near tears on the burpees (sorry you had to see that Sarah! LOL) and was seriously considering a DNF. Thanks to those who were cheering me on…I couldn’t have done it without all the amazing encouragement from you guys! The urge to cry has been replaced with an incredible feeling of accomplishment. I got VERY uncomfortable tonight, and I am so happy I tackled, AND finished this WOD. πŸ™‚

    1. proud of you and your perseverance (some may read stubbornness but I’ve come around to your corrections! lol) .. knew you would finish, just hoped you get under the cap which you did.. great job! πŸ™‚

    2. Your face had me worried at the burpees, which is why I started yelling “Don’t Quit!!!!” πŸ™‚

      Your determination to finish this one was very inspiring to me. It was an awesome moment when you yelled time right under the gun! You should be every proud of this one!

    3. I held my breath during your last minute. I was so glad you were able to finished. You gave it everything. It was awesome to see you do it.

    4. You are awesome Lora!! The determination you showed to get through those burpees and double unders at the end was inspiring!!

  24. WU x 1

    F#&ing Forties

    40 Box jump, 20 inch box
    40 Jumping pull-ups
    40 Kettlebell swings, 35#
    40 Walking Lunge,
    40 Knees to elbows from rings
    40 Push press, 45 pounds
    40 Good Mornings
    40 Wall ball shots, 14 pound ball – 10Ft (for most…some @ 9ft)
    40 Burpees
    120 Single Skips
    Time = 29:12

    I’ve been CrossFitting for 3 years & this is my first crack at this WOD. I knew it looked tough on paper, but it was much more difficult than I thought. I considered not scaling & doing the 50’s, but it was very apparent after the box jumps that 40’s was the way to go. So happy I listened to Kevin & Joanna to scales. sA BIG thank you to Joanna for pushing me to keep moving on the K2E, Push Presses, WB, & Burpees (I struggled on everyone of these moves).

    Congrats on 6 years of CrossFit Kevin. So happy you took the plunge that has had such a positive impact on me & so many others at CF Moncton.

    1. Nice work Heidi! Congrats on your first go at this one and pushing through when things got really tough. You’ve got to be strong physically AND mentally for this one πŸ™‚

  25. Happy anniversary Kevin, and I am very appreciative of what u have learned and pass on. Every pointer always makes the lift feel better.
    Loved the Wod this morning.
    Fabulous 40’s as per coach!!
    Darn box jumps and wall balls seem to kick my ass. I guess my short legs are to blame..
    Can’t wait for another go at it, rx next time πŸ™‚

  26. Mob Wu x1
    Dirty Thirties
    Box jumps scaled to step ups (no jumping)
    Jumping Pull ups scaled to green band (no jumping)
    Kettlebell swings 25lbs
    Walking Lunges
    sit ups
    Push press 25lbs
    Good mornings 25lbs
    Wall balls 6lbs
    Speed ball rotations (no jumping). I thougth how difficult can this be?…I almost knocked myself out. As you could have guessed I was out of my element on this
    Time 22.22
    I had fun. Thanks for all the laughs.

  27. WOD: Filthy Fifties: Rx

    Time: 29:27

    Last year: 28:47 or 37??

    Last night I was at St. James Gate and tonight I felt like I was at the Pearly Gates, and I am not even kidding! lol!

    After almost 3 years at CFM, I signed the infamous wall! Yes folks, I puked!

    Thank you so much Laura for counting my burpees. I was really not feeling well and you helped keep me focused. Thanks to everyone for all your cheering; it was greatly appreciated!

    I am just so happy that I finished this one under the time cap! You kept me in this me tonight Lora even though you did not know it at the time. Great work as usual!

    Happy 6th year anniversary Kevin. I am very thankful that you found this great sport. Many people, including myself are leading very healthy lives as a result of you. Thank you!

    1. You have such inner strength. I was very glad you were able to get the job done in under 30 minutes. You worked your head off for it.

    2. No, it was YOU who kept ME going tonight. Awesome performance Corinna! Sorry you met pukie. You did well keeping him at bay for this long. LOL

      Let’s do this one again for Change for Change……bahahahaha….yup, I’m totally messin’ with you! Not a freakin’ chance!

  28. * First Post * (Better late than never)

    WU x1

    WOD: Dirty Thirties

    30 Box Jumps 20β€³
    30 Jumping Pull-ups
    30 Kettlebell Swings 25#
    30 Walking Lunges
    30 Sit-ups
    30 Push Press 25#
    30 Good Mornings 25#
    30 Wall Balls 10#
    30 Burpees
    90 Single Skips

    Time: 15:49

    Death by box jump! Everything burned and I loved it. I need to practice my double unders, sometimes I over think them in WODs and in result I can barely do one, so I’ve been sticking to singles. Next wod with DUs I will force myself to try completing it without scaling.

    F%#+ Forties next time too… I love Moncton Crossfit!

    1. YAY for posting and double YAY for a fantastic time on this one Jenn πŸ™‚

      Keep at those double unders. It can be frustrating doing them in WODs, but it is really the best way to get improve.

  29. Mobility

    Warm-up x1

    F#&ing Forties

    40 Box jump, 20 inch box
    40 Jumping pull-ups
    40 Kettlebell swings, 30#
    40 Walking Lunge
    40 Knees to elbows on the rings
    40 Push press, 25#
    40 Good Mornings 25#
    40 Wall ball 10#
    40 Burpees
    40 Double Unders

    Time = 27:05

    That was a really though one tonight!

    Great Job everyone!

  30. MOB
    WU x 1

    Dirty 30s
    30 box jumps – scaled to step ups on 18″ box… I guess I was primed and did 50 before realizing that I was only doing 30’s @%&*!
    30 jumping pull ups – on rings
    30 kbs @ 25# – dumbbell…awkward!
    30 walking lunges – modified to air squats using a post for support… this was better than I expected
    30 situps
    30 push press @ 35#
    30 good mornings @ 35#
    30 wallballs scaled to something closer to push press wall ball 10 @ 10#, 20 @ 4#
    30 burpees
    30 double unders – I wish! 90 singles it was.

    Time 23:17

    Kevin I can’t believe that this was the 1st WOD that you tried!! And that you kept going! Anyway i’m sure glad that you did and that we got the chance to do this same WOD!

    1. Way to go Maddy! I’m laughing at your enthusiasm with the box jumps….yay for ‘extra fitness’. You did great tonight. Thanks for the cheering at the end. It kept me moving, when all I wanted was to curl up on the floor in the fetal position…

      1. Better the step ups than burpees… I would have kicked myself if I mixed up the count on those… There was no way in hell that I was doing ‘extra’ burpees.

    1. Wowzers ! I just watched your video and glad I did .Really awesome how far you’ve come and appreciate the encouragement and reassurance You totally know the frustrations or doubts or whatever negatives that go through our minds, work through it . Practice practice practice….. I felt like I left my brain at the door and just really overwhelmed. Got through the workout and just gonna keep moving forward I BELIEVE ! πŸ™‚

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