EMOTM 10 mins
Odd: Press @ 45# (did 25 reps on the last round)
Even: HR Push-ups (These were hard the last two rounds but was able to keep them unbroken)
Tabata Rowing – 65 cal (was shooting for 1 cal per pull, probably did that about 80% of the reps)
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…
Please cancel 6am.. Sorry
EMOTM for 10 min
Even: 10 Press (435#)
Odd: 10 HR Pushups
Tabata Rowing for calories
56 cal
First time tabata rowing! Great tips Kevin..oh and I’m SUPER happy about the coffee machine 🙂 And it’s still summer!! lol
oh and presses were done with 35# not 435# 🙂
I watched you row Maria! So fast.
Great pic Laura!
mobility
Warm up plus 300 m row
EMOTM for 10 minutes
Even: 10 press (15# bar)
Odd: 10 hr push ups
Tabata row for calories: 49…..so close to 50….next time! 🙂
Great morning, great work 6 am crew. Happy Monday! 🙂
Great job Ginette!
Imagine…sometimes you WANT extra calories! Good work Ginette, as always.
Great pic Laura!
EMOTM for 10 min
Even: 10 Press (45#)
Odd: 10 HR Pushups (on fists…wrist crappiness is back)
Tabata Rowing for calories
70 cal (PR 4 cal)
Form was NOT great. I think 75-80 is doable with some consistency and practice.
Cashout #1: Rowing Review (back rounded, handle way too low)
Cashout #2: MMMmmm coffee
Congrats to Brian for kicking ass on the row!
EMOTM for 10 min
Even: 10 Press (45/35#)…Used 15 lb bar (I think should have been 35 lb bar)
Odd: 10 HR Pushups…Push ups from knees
Tabata Rowing
55 calories (PR of 14 calories)
Thanks Kevin….Lots of tips…I found the video very helpful.
Great PR!
Mobility
wu x 1 + 300m row
group mobility
EMOTM for 10 min
Even: 10 Press (15#)
Odd: 10 HR Pushups
Tabata Rowing for calories
Score – 48 cal
Great work Rachel.
WU + Group Mobility
EMOTM 10 mins
Odd: Push Press 35/45#
Even: HR Push-ups
I started with the 35# bar but switched to 45# after round 1
Tabata Rowing – 60 cal
Thanks Blake for the good noon class!
Thanks! Way to DESTROY those presses!
were you doing press or push press?
Press…oops.
I was still Fran coughing after the tabata row. I blame lack of O2 to the brain
I was Fran coughing all afternoon too!
Same here, major Fran cough.
mobility + WU + 500m row
EMOTM for 10 minutes
Even: 10 press (15# bar)
Odd: 10 hr push ups
Tabata row for calories: 40…
will definately work on increasing todays weights and calories from Rows
great Class- thanks Blake!
WUx1
300 m straight arm row
Group Mobility
EMOTM 10 mins
Odd: Press @ 45# (did 25 reps on the last round)
Even: HR Push-ups (These were hard the last two rounds but was able to keep them unbroken)
Tabata Rowing – 65 cal (was shooting for 1 cal per pull, probably did that about 80% of the reps)
WU x 1
Skipping Practice
Straight Arm Rowing
EMOTM for 10 min
Even: 10 Press (35#)
Odd: 10 HR Pushups (last two sets from the knees…overall, not too pretty)
Tabata Rowing for calories
50 calories
Great coaching Kevin…lots to work on for sure.
Love the pic Laura!
nice rowing Jackie!
Emotm x 10
Even 10 presses (35#)
Odd 10 hrpu (first time doing them with arms close to body)… Difficult
Tabata row: 53 cal (quite sure that was 9 rounds)… Hope to see video… Didn’t have time this am
Very possible that it was 9
Pls cancel my 6 thanks
3pm Open Gym
Mob + WUx1
Deficit HSPU (inches)
0 – 2 – 3½ – 4½ -7(PR) – 9(X)
(anything above the floor was a PR, never tried deficit before…)
————-
4pm Class
Mob + WUx1 + 300m Straight Arm Row + Group Mob
EMOTM 10min (Rx) – all rounds done within 14sec
Cashout: a “Happy” song with a shit ton of burpees…
Oops… also did a 6″ deficit between 4½ & 7. Also, all sets were only 1-rep.
Oops No.2… WOD Rx = 71 cals
… which is a PR of 11 cals from Aug 11th 2011.
Nice work coach!
I wonder how many burpees are a “shit ton” to you… Lol
More than I wanted to do after Tabata Row
Thanks Jim & Jenna who visited us during the 4pm class!
And congratulations to Breanna on her first class at Crosfit Moncton! Welcome aboard!!
YAY!! So happy you’re with us Bre!!
Woohoo Breanna!
M+WU+ 300m straight arm row
Group Mobility
EMOTM for 10 min:
Even: 10 press 15lb could’ve gone higher
Odd: 10 hr pushups
Tabata rowing
40 cal
WUx1 +300 m straight arm row
Group Mobility
EMOTM 10 mins
Odd: Press @ 45#
Even: HR Push-ups
Tabata Rowing – 64 cal
EMOTM for 10 mins
Odd: 10 Press @ 35#
Even: 10 HR push ups
Tabata Rowing
53 cal
Thanks for the class Amanda, your tips on rowing helped a lot!
Mob/WU x1
Group WU
EMOTM 10 mins
Even 10 press #35
Odd 10 HR pushups
Tabata Row
Total cals: 44
EMOTM for 10 min
Even: 10 Press (45/35#) scaled to one arm press 15#
Odd: 10 HR Pushups. Scaled to sit-ups
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.
51 AKA tied Melissa 🙂
Thanks for coaching Amanda
Twinsies!
wux1 + 300m straight arm row
EMOTM for 10 min
Even: 10 Press (45#)
Odd: 10 HR Pushups
Tabata Rowing for calories
61 cal – no PR
thanks for reviewing my rowing technique Kevin!
Tighten up that start position, and you’ll be like lightning!!
Group Mob + WU
EMOTM for 10 min
Even: 10 Press @45
Odd: 10 HR Pushups.
Tabata Row:
9-20-29-37-46-55-64-73
Total Cal: 73
Here’s to hoping that I actually keep a log book from now on!
Thanks Kevin, Great Ah-ha! moment for me during your commentary!
I’m glad I could Ah-ha you!
Mobility
WU x 1
Group lacrosse ball mobility
EMOTM
Even: 10 press @ 35#
Odd: 10 HRPU
WOD: Tabata rowing
Score: 51 calories AKA twinsies with Vanessa 🙂
PR 9 calories from April 2013
800m run with Vanessa to work on technique for calf pain. Thanks 🙂
Anytime 🙂
That Vanessa is always trying to get people running….
EMOTM 10 min
Even – 10 press @ 45#
Odd – 10 HR Pushups
Wod – Tabata Rowing = 62 cals
Mobility
wu x 1 + 300m row
group mobility
EMOTM for 10 min
Even: 10 Press (35#)
Odd: 10 HR Pushups
WOD:
Tabata Rowing for calories
Score – 50 cals
Wod
56 cal…thought I would do better
Good class Blake
Two of the three morning classes MAY have done 9 rounds. My bad. Yay for extra fitness??
Mob + WU + 300m straight arm row
Gtoup mobility
EMOTM for 10 min
Even: 10 Press (15#)
Odd: 10 HR Pushups (last 2 sets from knees)
Tabata Rowing for calories
51 cal
Really appreciated the tips on my rowing technique and LOVED the post 6am WOD coffee.
EMOTM for 10 min.
Even: 10Presses @ 35#
Odd: 10 HR Push Ups
Tabata Row: 46 calories
Stayed for Yoga afterward. Loving the yoga class 🙂
Tabata rowing: 50 calories. I still have a Fran cough.
EMOTM for 10 min:
Even: 10 Press @20#
Odd: 10 HR Pushups (did first 2 1/2 full, then rest from knees, except for 5 more full in last round)
Tabata Rowing: 53 calories
EMOTM FOR 10.
Even: 10 Press 45#
Odd HR Pushups
Tabata Row
62 Calories (PR of 7 Calories) (Unless it was 9 rounds then it wasn’t….lol)
Group Mob + WU
EMOTM for 10 min
Even: 10 Press @35 + 15
Odd: 10 HR Pushups.
Tabata Row:
Total Cal: 48
Thanks for correcting my Row position, Kevin. 🙂
EMOTM for 10 min
Even: 10 Press (35#)
Odd: 10 HR Pushups
Tabata Row for Calories
Score: 56