“The Ascension”

10-20-30 reps of:
Wall Balls (20/14#)
Burpees
Lunges

Compare to May 27, 2010

 

Gilles having a swinging good time!

 

47 thoughts on ““The Ascension””

  1. 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.

  2. WU x 2
    Strength: Cleans x 5
    60-70-80-90-100

    WOD: 10-20-30
    Wall Balls (14#)
    Burpees
    Lunges

    Time: 10:54

  3. 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. I see some jealousy…lol. Good job today on that PR for the WOD. You’re improving really fast.

  4. 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

  5. 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)

  6. 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.

  7. 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

  8. 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

  9. 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)

  10. 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.

  11. WU x 2
    Strength: Overhead Squats 1’s: 135-150-175-195-215

    WOD: 10-20-30
    wallballs (23 lbs)
    burpees
    lunges

    6:22

  12. 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!

    1. 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!

      1. No apologies required. I REALLY wanted to finish… Glad to have you back to give that push we often need!

  13. 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.

  14. 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!

  15. 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!!

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