1. Thanks to all of you, CrossFit Moncton has seen remarkable growth. As with many things in life, this means we take the good with the bad and in this case it means I have to start giving money to the government…13% to be precise. Beginning November 1st monthly membership fees will be $110 including taxes. I apologize if this causes any disturbances in your monthly budgets and thank you all again for continuing to contribute to the success of CrossFit Moncton.
2. Marc is going to be getting his CrossFit Level 1 cert just outside of Boston on December 18-19. If anyone is interested in joining him, shoot either one of us an email.
3. The ABC wod is tomorrow at 11am. For more details, check here – http://abchallenge.wordpress.com/ The regular 10am workout is still on.
4. Halloween party is coming up! October 30th! If you’re going, I need you to sign up on the whiteboard. Depending on how many people sign-up, it will either be at my house or a bigger location. Please sign-up before Oct.25th.
Jamie
Is there a 10am this Saturday too or just 11am?
Kevin
10am workout is still on. The 11am must be competed as prescribed if you plan on doing it.
Pierre
I am in for the Halloween Party!
Corinna
WU x 2
Strength: Cleans x 5
60-70-80-90-100
WOD: 10-20-30
Wall Balls (14#)
Burpees
Lunges
Time: 10:54
Amanda
WU x 2
Strength: Push Jerk
5x 50-55-60-65-70
WOD:
10-20-30
Wall balls (14#)
Burpees
Lunges
T = 14:33
Patrick
1:42 faster than last time 🙂
Marc H.
I see some jealousy…lol. Good job today on that PR for the WOD. You’re improving really fast.
Marcel
WU x 2
Strength: Cleans x 3
110-120-130-150-165
WOD: 10-20-30
Wall Balls (20#)
Burpees
Lunges
Time: 10:55
Corinna I was trying to catch you in that last round of lunges, but didn’t quite make it. Great workout all. TGIF
Kevin
Back Squat
95×5
185×3
215×3
230×3
245×8
WOD with 23# Med Ball
7:37 (old time was 11:58)
Jeff
Do you have the date from the last time we did this?
Jeff
oops. May 27th. More coffee needed.
Patrick
Deadlift 5-5-5-5-5
115-185-205-225-245×1
Holy Weakness!! Dear journal; Instead of getting stronger like I am suppose to, I am getting weaker. Has a small discussion with Kevin about it. We narrowed it down to food intake. Since my new job my lift have been getting weaker. At first I blamed it on my bad ‘summer diet’. But I’m back on track now and still feeling much weaker.
My new job is very physical with very little time to eat. I used to eat good food all day when I was sitting in a cubicle. Now I’m on the road all day with little access to food. Solution: keep a cooler full of raw vegetables and cold meat in the truck. We’ll see how that goes.
WOD as prescribed: 8:35 (8 seconds slower than May 27th)
Steph F.
Hi Kevin, could you cancel my 6:30, catching Marc’s cold today. thanks
Rob W
Patrick,
I am in the same boat. I travel in my car all day. I started bringing homemade jerky, nuts and fruits. After a few weeks of those snacks I am looking for new ideas as I am getting tired of those. It is lunch that gets me into problems, so if you come up with some great snacks or lunch ideas, please pass them along.
Angela
Hi Kevin
Can you please cancel my 415…..have a meeting I can’t get out of
Thx
Denise MacEachern
Got to cancel my 4:15.
Marc H.
Almond flour is on sale at BulkBarn at Trinity. save 3$ a lb.
Feeling good about my OHS PR!! 🙂
… wish I could say the same about the WOD 🙁
Seem to have strained something in my shoulder and just couldn’t work through it. Did about 3/4 of the WOD, but then it got the best of me, and couldn’t take it anymore…. arrgghh.
Now ice and ibuprofen… will be back on Monday!
Gabrielle
Tracy congrats on getting to 55 on the OHS 🙂 You did awesome! I wish I had realized your shoulder was hurting and not just sore – I feel like I was trying to push you too hard 🙁 Sorry about that!
Tracy S.
No apologies required. I REALLY wanted to finish… Glad to have you back to give that push we often need!
Dan
Front Squat x5
135-145-155-165-175
1 Ring HSPU
WOD: 9:41
Gabriel
That was cool Dan, that HSPU from the rings. Way to go!
Dan
It wasn’t super deep, will have to work harder to attain that. 🙂
Strenght – Deadlift x3
155-185-205-225-225-265(PR)
My first 225 I did not finish it all the way to the end so did it a second time correctly.
Thanks for the observation Gabrielle.
Did 1 HSPU with green bands.
Way to go Gerry getting 3 🙂
Great job 6:30 crew!
Gabrielle
Warm up times 2 (toes to rings instead of situps and 15 push ups on my toes, last 5 on my knees, 10 green band stict pullups and 10 yellow band kipping pullups) Heart rate went up like crazy on the warm up and started to feel like throwing up from that point on… Yay for my first day back lol
Strength push presses 3s
65-70-75-85-95(2)f(1) Those felt freaking hard today!
WOD 10-20-30
medballs (14#)
burpees
lunges
Time: 11:51 Though the only part of that WOD that didn’t make me feel like throwing up was the lunges, I’m happy to be back and looking forward to feeling healthier again 🙂 YAY for CF!!
Keitha
Could you please cancel my 10 am for Saturday? Thanks
Gary
As you might expect from the post above, I will also need to cancel my Saturday 10am. Thank you.
A few things…
1. Thanks to all of you, CrossFit Moncton has seen remarkable growth. As with many things in life, this means we take the good with the bad and in this case it means I have to start giving money to the government…13% to be precise. Beginning November 1st monthly membership fees will be $110 including taxes. I apologize if this causes any disturbances in your monthly budgets and thank you all again for continuing to contribute to the success of CrossFit Moncton.
2. Marc is going to be getting his CrossFit Level 1 cert just outside of Boston on December 18-19. If anyone is interested in joining him, shoot either one of us an email.
3. The ABC wod is tomorrow at 11am. For more details, check here – http://abchallenge.wordpress.com/ The regular 10am workout is still on.
4. Halloween party is coming up! October 30th! If you’re going, I need you to sign up on the whiteboard. Depending on how many people sign-up, it will either be at my house or a bigger location. Please sign-up before Oct.25th.
Is there a 10am this Saturday too or just 11am?
10am workout is still on. The 11am must be competed as prescribed if you plan on doing it.
I am in for the Halloween Party!
WU x 2
Strength: Cleans x 5
60-70-80-90-100
WOD: 10-20-30
Wall Balls (14#)
Burpees
Lunges
Time: 10:54
WU x 2
Strength: Push Jerk
5x 50-55-60-65-70
WOD:
10-20-30
Wall balls (14#)
Burpees
Lunges
T = 14:33
1:42 faster than last time 🙂
I see some jealousy…lol. Good job today on that PR for the WOD. You’re improving really fast.
WU x 2
Strength: Cleans x 3
110-120-130-150-165
WOD: 10-20-30
Wall Balls (20#)
Burpees
Lunges
Time: 10:55
Corinna I was trying to catch you in that last round of lunges, but didn’t quite make it. Great workout all. TGIF
Back Squat
95×5
185×3
215×3
230×3
245×8
WOD with 23# Med Ball
7:37 (old time was 11:58)
Do you have the date from the last time we did this?
oops. May 27th. More coffee needed.
Deadlift 5-5-5-5-5
115-185-205-225-245×1
Holy Weakness!! Dear journal; Instead of getting stronger like I am suppose to, I am getting weaker. Has a small discussion with Kevin about it. We narrowed it down to food intake. Since my new job my lift have been getting weaker. At first I blamed it on my bad ‘summer diet’. But I’m back on track now and still feeling much weaker.
My new job is very physical with very little time to eat. I used to eat good food all day when I was sitting in a cubicle. Now I’m on the road all day with little access to food. Solution: keep a cooler full of raw vegetables and cold meat in the truck. We’ll see how that goes.
WOD as prescribed: 8:35 (8 seconds slower than May 27th)
Hi Kevin, could you cancel my 6:30, catching Marc’s cold today. thanks
Patrick,
I am in the same boat. I travel in my car all day. I started bringing homemade jerky, nuts and fruits. After a few weeks of those snacks I am looking for new ideas as I am getting tired of those. It is lunch that gets me into problems, so if you come up with some great snacks or lunch ideas, please pass them along.
Hi Kevin
Can you please cancel my 415…..have a meeting I can’t get out of
Thx
Got to cancel my 4:15.
Almond flour is on sale at BulkBarn at Trinity. save 3$ a lb.
CFWU x 2
Strength – Push Jerk
1-1-1-1-1-F
105-125-145-160-170PR-180
WOD – 10-20-30 Reps of
Wall Balls 20#
Burpees
Lunges
Time: 8:51, PR by 24 secs
Cash Out – Figure 4
1 min plank
Good job Jamie on all your PR’s this week. You’re rocking it for sure
I did Push Jerk today too, Jamie…keep trying, you’re almost as strong as me!
Warm Up x3
Push Jerk x1
55-65-75-85-85(f)
WOD:
10-20-30 of:
Wall Balls (10#)
Burpees
Lunges
Time: 11:18
Warm Up x2
Back Squat x1
235-245-255(PR)-265(PR)-275(got it, but ugly form)
WOD:
10-20-30 of:
Wall Balls (20#)
Burpees
Lunges
Time: 9:32 (PR by 3:40)
That 20lb. less sure makes a big difference. Good job Mario and continue what your doing
WU x 2
Push Jerk 5’s
65-85-100-110-110
WOD
10-20-30-
Wall Balls #14
Burpees
Lunges
Time 11:05
Shoulder Press – 3RM
65-85-105-125-135 (match PR for reps)
WOD (20# ball):
10:01
WU
WOD
10-20-30
wallballs 23lbs
burpees
lunges
6:15
First two rounds I zoomed and just kept pushing out burpees on the third.
great time Ed!
Yeah, crazy fast Ed!
Super job there Ed!
beating the coach on one of his strength…WOW
Ed you kicked butt on this workout! Good job!
WU x 2
Strength: Overhead Squats 1’s: 135-150-175-195-215
WOD: 10-20-30
wallballs (23 lbs)
burpees
lunges
6:22
WUX2
Strength: Overhead Squat
1’s… 35-40 PR’s–>45-50-55!! (60 F)
Feeling good about my OHS PR!! 🙂
… wish I could say the same about the WOD 🙁
Seem to have strained something in my shoulder and just couldn’t work through it. Did about 3/4 of the WOD, but then it got the best of me, and couldn’t take it anymore…. arrgghh.
Now ice and ibuprofen… will be back on Monday!
Tracy congrats on getting to 55 on the OHS 🙂 You did awesome! I wish I had realized your shoulder was hurting and not just sore – I feel like I was trying to push you too hard 🙁 Sorry about that!
No apologies required. I REALLY wanted to finish… Glad to have you back to give that push we often need!
Front Squat x5
135-145-155-165-175
1 Ring HSPU
WOD: 9:41
That was cool Dan, that HSPU from the rings. Way to go!
It wasn’t super deep, will have to work harder to attain that. 🙂
I’ll have to try that once I get my 10 in a row
Awesome Dan! I’ll try it soon!
WU X 2
Strength Deadlift (5’s)
65-75-85-95-105
WO|D
10-20-30
Wall balls
Burpees
Lunges
Time: Really long!!!
Great job Ed.
WUx2
Strenght – Deadlift x3
155-185-205-225-225-265(PR)
My first 225 I did not finish it all the way to the end so did it a second time correctly.
Thanks for the observation Gabrielle.
WOD:Ascension
10-20-30 reps of:
Wall Balls(20#)
Burpees
Lunges
Time: 10:55
Cashout: Figure 4
Did 1 HSPU with green bands.
Way to go Gerry getting 3 🙂
Great job 6:30 crew!
Warm up times 2 (toes to rings instead of situps and 15 push ups on my toes, last 5 on my knees, 10 green band stict pullups and 10 yellow band kipping pullups) Heart rate went up like crazy on the warm up and started to feel like throwing up from that point on… Yay for my first day back lol
Strength push presses 3s
65-70-75-85-95(2)f(1) Those felt freaking hard today!
WOD 10-20-30
medballs (14#)
burpees
lunges
Time: 11:51 Though the only part of that WOD that didn’t make me feel like throwing up was the lunges, I’m happy to be back and looking forward to feeling healthier again 🙂 YAY for CF!!
Could you please cancel my 10 am for Saturday? Thanks
As you might expect from the post above, I will also need to cancel my Saturday 10am. Thank you.
strength – L sits 4x30sec
10-20-30
wallballs (14lb)
burpees
walking lunges
Time 7:53