Sunday’s rant on a Wednesday

Why do you take your car to a mechanic? It might need service or something is broken that needs fixed. You pay them for a service that you were unable to do on your own. Some people have either the knowledge of experience and can service their own cars. And that’s awesome. They can save money and still have a healthy car.

One thing you would not do is take your car to a mechanic and then proceed to tell them what to do. Or drive your car in and start fixing it yourself. Or even worse, start fixing someone else’s car! That would be ludicrous. Think about it how insane that would be. You take your car to get serviced by a professional, and then have some dude who has only ever put air in a tire, working on your transmission.

Now, I want you to re-read what was written, and change ‘car’ to ‘your body’ and ‘mechanic’ to ‘CrossFit Trainer’.

Our trainers have passed the CrossFit Level 1 seminar, attended other certification course, and underwent a rigorous evaluation process to become trainers at CrossFit Moncton. They understand the progressions and corrections needed to help people move safely. They know what dose of intensity each member needs. They know how to modify workouts based on abilities or injuries.

So please don’t ask your friend/spouse/stranger for advice. Ask one of our friendly trainers. We are more than happy to help.

And to those who are dishing out the advice…please, let the coaches coach. If someone asks you, just wave a coach over to give a hand. We may have given that person corrections before and we don’t want to overwhelm them with other non-essential cues. We want you to cheer, holler and motivate, but leave the coaching to the trainers.

Thank you.

“Tabata Rowing”

For 20 seconds, row as hard and as fast as you can.

Rest for 10 seconds.

Complete this cycle for 8 rounds.

Your score is your total calories.

Compare to Aug.11/11


40 thoughts on “Sunday’s rant on a Wednesday”

  1. mobility
    wu x 2
    strength – Dead lifts x 5
    225, 275, 295 x 3

    WOD : Tabata Rowing
    score total calories = 49

  2. mobility
    wu x 2
    strength – Back squats x 5
    50, 55, 60, 65, 70

    WOD : Tabata Rowing
    score total calories = 34
    cash out – foam roller

  3. WU x 1
    Form Rolling

    Tabata Rowing
    Total Cal = 77

    Thanks for sticking around and cheering me on guys.

      1. Thanks Adam. Just like todays rant, listen to the coaches and practice technique, you will see some great results.

    1. Wow Trent, that’s some wicked rowing. After doing the WOD it’s hard to imagine improving THAT much. Nice work.

  4. “…underwent a rigorous evaluation process to become trainers at CrossFit Moncton” That’s a slight understatement. I think Kevin’s evaluation process was harder than the Level 1 cert. lol.

    I want to add to what Kevin said..

    If we’ve given you a cue with one of your lifts that you need to work on, it doesn’t mean that it would apply to someone else. For example, if we’ve told you to work on landing a little lower on your clean, and you see someone else not landing low enough in theirs, don’t tell them to land lower because we may already have them working on something that is detrimental to avoiding an injury, like keeping their back straight when they pull it off the floor. We want them to do that consistently before we get them to work on their landing. This is just one example of many.. So even if you can see that someone is doing something wrong, there may be other things that are more important that they need to fix. There are specific orders in which we want people to fix things in their lifts to avoid injury and to do learn the lifts properly.

    I hope that helps provide some insight.

    1. I agree, Kevin doesn’t just grab a newly level-1 certified person and sends them to coach classes. He makes sure that we take what we’ve learned from the seminar and apply it PROPERLY. Members are being coached to move properly, coaches are being coached to coach properly. In my opinion this process puts CFM a step above in regards to safety, movement standards and member progress, and it shows.

  5. makes perfect sense. I am guilty of this…but it is usually more in a positive sense. I like watching others lift, because it helps me with my own. My comments are usually things like: “your knees followed over your toes perfectly” or “the bar travelled in a straight line.” I guess it is the teacher in me. 🙂

  6. Mobility
    WUx2 (Pullups 3 unbanded, 17 Purple band)

    Strength: Back Squats
    65×5 95×5 115×5 135×5 155×5
    The 155 felt good, had to push on the last few reps. I feel like I’m getting closer to my 5RM.

    Tabata Rowing 20 seconds on, 10 seconds rest. 8 Rounds
    59 Calories

    Afterwards practiced double unders and handstands. I feel like I’m getting better on both 🙂

  7. Heather Colleen

    WU x 1
    Straight leg row 300m

    Strength – OHS x 5 (one arm with KB)
    15-15-15-20(only got 3)-15

    WOD : Tabata Rowing (one arm)

    Calories = 35

    Thought I was going to puke. Or die. Or puke then die.

  8. WU x 1 + Row

    Front Squat x 5
    Was building to 210 but felt some odd discomfort on inside quad so decided to stop. Lots of squats lately and my asinine decision to go for a run Sunday may be culprits.

    WOD: Tabata Rowing
    Score: 66 Cal

    Fun little workout.

  9. Mobility
    WUX1 + 300m straight leg row
    Front Squat x 5
    WOD: Tabata Rowing
    Score: 47 Cal

  10. WU x 1

    Strength: Deadlift x 5

    135,225,275,315,335 (20lb PR)

    WOD: Tabata rows

    Score: 64 calories

  11. MO WU x1
    300 m straight leg row

    Strength – back squat

    WOD Tabata Rowing
    8 rounds of 20 sec row + 10 sec rest

    Total 41

  12. Chantal Guerette

    WU x 1
    300m straight leg row (49 rows)

    Strength : Shoulder Press
    5 x 35-40-45-50-55 YES !!!!!!!!!!!!! After like 3 months I finaly was able to do 5 reps at 55 !!

    WOD “Tabata”
    8 rounds of
    – 20 seconds row
    – 10 seconds rest

    Score : 47 calories

  13. Mobility
    WU x 1
    300m straight leg row

    Strength: Thrusters x 5 (just in case…)

    WOD: Tabata row
    Score: 42

  14. Mobility
    WU x 1
    300 m straight leg row

    Strength: Front Squat @ 5×30-35-40-45-50

    WOD: “Tabata Rowing”

    SCORE: 44 Cals 🙂

    Thanks, Jeff!

  15. wux1
    300 m straight leg row

    Strength: Front Squat
    185-185-210-235(3)-235(1) sore knee and wrist

    WOD: “Tabata Rowing”

    total = 62 PR of 7

  16. Mobility WUX1 + 300m straight leg row

    WOD: Tabata Rowing
    Score: 49 Cal

    no strength today, late for class.

  17. WUx1
    300m Straight leg row

    Strength – Push Jerk X5

    Practice DU’s & Bar MU’s and atempts at No Flase Grip ring MU’s

    WOD: “Tabata Rowing”

    Total –> 72
    PR of 11 from Dec 7 2010

    More Bar MU’s and atempts at No Flase Grip ring MU’s

    Great job 6:45 crew!

  18. WU X 1 + 300m straight leg row

    Strength – Front squat – 5x 65,70,75,80,85

    WOD: Tabata Rowing
    Total: 50

    1. I got your back Tania.. yup a solid 50!! she may have looked at your score beforehand? cause she had this “look” like there was no stopping her, she hit 50 and just stopped rowing! lol..

  19. coached afternoon classes and did rowing wod to keep someone company.. big mistake, still have the freakin fran cough..

    tabata row

    OLY class
    lots of light bulb moments tonight.. amazing class. My new favourite move is the high hang clean which when practiced enough should translate into much better squat clean technique.
    Thanks Kevin and Jo

  20. Mobility
    WU + 300m straight leg row

    Strength Shoulder press x5 45-50-55-60-65 (only got 3)

    Tabata row

  21. Mobility
    WU + 400m straight leg row (I accidentally did 400 instead of 300…oops!)

    Strength – Push Press x5, 35-40-45-50-55

    WOD – Tabata row
    Total : 54

    This was my first “real” Tabata with a full 8 rounds, and I loved it!

  22. Shawn Johnson

    WU x1
    300 m straight leg row

    Strength – Push Jerk

    WOD Tabata Rowing
    8 rounds of 20 sec row + 10 sec rest

    Total 61

  23. Mobility
    Wu x 1
    300m Straight leg row
    95,125,135,145,155 x 5

    Tabata Rowing

    8 rounds
    20 second row
    10 second off
    Score is number of calories


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