We have a respectable 43 athletes signed up for the Games (hoping for another 30). It’s Bully Week, so be prepared. If you want to avoid the bullying, sign up HERE. For all of those registered, this is how the season will work.
Every Thursday at 9pm for 5 weeks, Dave Castro will announce the workouts. As owners, we find out at the same time as you, so we’re not privy to any insider info. We will have a live viewing of the first workout at the gym on the big screen. After we find out the workout, we’ll set up heats in Zenplanner (given the large amount of unknowns, it might take a while). There will be NO wait lists for the heats. Once a heat is full, it’s full.
Every Friday, starting at 5pm, we will brief the workout. We will review the movement standards, the scaling options and provide tips and strategies for getting the best score possible. Please try to be there for the briefing as many former participants have found this helpful.
Shortly after 5pm, we will start running heats of the workout until everyone has been put through. There is a scaled division this year, so if you plan on scaling, you need to email me by 1pm each Friday. If the next week, you think you can hit it Rx, you don’t need to email me. If you aren’t sure, email to ask!
Right now, we are in DESPERATE need of judges, so if you can offer to help, please take the Judges Course and let me know ASAP. As of now, I have 8 confirmed judges 🙁
If you’re not able to join us on the Fantastic Friday Frodown (I just made that up), you have the option of doing the workout on Sunday during the Open gym. A few trainers/judges will be available during that time. Unless something out of your control happens (like a broken skipping rope or your shoe falls into the mouth of a dragon) during your workout or you plan on qualifying for Regionals, we don’t allow repeats.
Because 23% of our membership is competing, that leave 77% that are not. We cannot change our programming for the month for the minority, so that might mean lowering the weight/intensity of certain workout. Here’s some advice on how to plan your week.
Phewf! I think that just about covers it. As always, if you have any questions, ask myself or any trainer. Only 4 more sleeps!
Front Squats
65×5; 70×3; 75×3; 80×1; 85×1; 90×1
“Just Sick”
21-15-9 reps
Thrusters (100/70# or 65# of 2RM)
Wall Balls (20/14# @ 10’/9′)
Burpees
*15 min cap
Yes ladies, you read that right. You are allowed to hit the 9 foot target today. Just like the Games. You’re welcome.
Compare to Feb.19/14
Sorry for the late notice but can you please cancel my 6 am class.
Thrusters, wall balls and burpees… Sounds like a sweaty one to me!!
WU × 1 (12 reps)
Group MOB
Strength: Front Squats
65×5, 70×3, 75×3, 80×1, 85×1, 90×1
45×5, 40×3, 55×3, 60×1, 65×1, 70×1(thanks for sharing the bar Natacha & Alaina)
WOD
21-15-9
[email protected]#
Wallballs @ 10# and 9′
Burpees
Time-14:08
Last time finished over the cap at 15:10, so a nice PR even though the legs are still fried from Saturday. Huge class, good job keeping us all on track Mario! 🙂
That should read 50×3 on the front squats. For future self.
WU x 1 (12 reps)
Group WU
Front Squats
5 x 135
3 x 145
3 x 155
1 x 165
1 x 175
1 x 185
WOD: 21-15-9
– Thrusters (85#)
– Wall Balls (20#)
– Burpees
* 15min time cap
Score: 9 burpees left
Nice work Vince!
WU x 1 (12 reps)
Group WU
Front Squats
5 x 155 – 3 x 165 – 3 x 175 – 1 x 190 – 1 x 205 – 1 x 215 (Aprox 5# more/set to the recommended % to make transition’s more manageable)
WOD Rx = 12:40
Used Vincent’s strategy and broke down first round to 8-7-6 for Thrusters and WBs, then 5-5-5 the second round, and 5-4 last round.
Very nice Trent.
I am working on my judges course. Just trying to squeeze in the last module!
Dear fellow CrossFitters of CFM,
Let me put this in perspective for all of you who haven’t signed up yet(because I know you’re going to sign up, you just need a little bit of motivation
Well said!
Exactly.
ohh grrr you, John and Robyn are making me consider it!!! This is very well said and my limitations are very similar to yours so now that excuse is gone.
YESSSSSS
PLEASE DO IT?! COMMMMMMMMMMMMMME ONNNNNNNNNNNNNNNNNNNN!!!
*That’s not me yelling at you, that’s me whining at you in a loud voice.*
It’s SO much fun! Even with my anxiety, it’s my favourite thing to do to tell anxiety to go kick rocks…
You’ll see – you’ll feel like you’re going to throw up, and then you’ll do the WOD, and you’ll be fantastic, and then you’ll feel AMAZING!
You’d kick yourself for missing out!
Take the leap! I believe in you! 🙂
And I’ve given you time to come around, but now I’m straight up going to hound you til you sign up if for no other reason than to shut me up. So, there’s that.
Do it !!
From the “CrossFit Woman’s Creed”:
I may scale a WOD, but I will never quit or give up.
I do what others won’t, and I excel where others can’t.
I am stronger mentally and physically because of it.
I am a CrossFit woman.
I am invincible.
And you are absolutely a CrossFit woman Janet!! You’ve completely got this. The only one who believes that you CAN’T…is you. Now go and register!!!
Tara this is . awesome!!
“You must do the thing which you think you cannot do.” Eleanor Roosevelt
Do it now. Sign up!!!
I finally signed up so you can stop pestering me….
I actually checked after the market on Saturday Now you are officially part of “Team Harassment” to get everyone else on board! 🙂
Great post! I am away the first two WODs, but plan on taking part when I get back. 🙂
Warmup
Front squats with the lovely Heather.
75(5) all the way to 115(1). Felt pretty good
WOD (scaled)
15-12-9
Dumbbell thrusters (15lbs)
Wall balls (10lbs)
Down ups
13:24
Fun class! Thanks Mario!
WU x 1 (12 reps)
Group WU
Front Squats
5 x 135
3 x 140
3 x 150
1 x 160
1 x 170
1 x 180
WOD: 21-15-9
– Thrusters (85#)
– Wall Balls (20#)
– Burpees
Time = 13:43
I may or may not be fully engaged in bully mode. Come on people, no excuses!
Mobility
Shoulder-Barbell-Roller Floor Stretch Manoeuvre 5x30sec
Crossover Symmetry – Act/Comp/8reps
Row 5 mins = 1170m, about 2:05 pace @ damper 3
Then Kevin suggested we do the Master’s class workout.
WOD: 4 rounds
5 burpees
10 rus KBS 70#
15 situps
= 3:46
Nice little burner. Felt good to do something after a week off nursing a cold.
One look at this workout and my first thought was ‘rest day’! But I’m glad I came in now. Everything felt good. All of these movements are going to be in the Open (hopefully not together), so practice makes perfect.
Front Squats
135-185 x5
200-215 x3
230 x2
240-255 x1
WOD Rx’d
9:10
Thrusters – 12+9, 9+6, 9
WB – unbroken
Burpees – steady
Cashout – Master’s Class WOD
4 rounds
5 Burpees
10 Russian Swings (70#)
15 Abmat Situps
3:50
Great race Mario!
150m Row – 24.5
And now it’s nap time.
9:10!!!
Thanks for suggesting the masters’s WOD! Fun little race.
No part of me can understand doing a workout after THAT workout.
Front Squat
5 x #85, 3x 90, 95, 1x 105, 110, 115
WOD:
21-15-9
Thrusters #70
Wall Balls #14
Burpees
Time: 14:17 Rx. Yay!!!!!! I finished it 🙂
Thanks for the encouragement Mario!!
Great class everyone and thanks Jackie and Natacha for sharing the bar!
Congrats on the Rx!
You rock Alaina!
Front squat (kept it light)
85×5, 90×5, 95×3, 105×1,110×1,115×1
Wod @65#
11:49
When the burpees are the rest, you know it’s gonna be sweaty!!
Hey Nat, I can see that your registration went through on the games website (your account pops up on a search) but I dont think you’ve set Crossfit Moncton as your team/affiliate yet. 🙂
Fast time Natacha. 400 grasshoppers must have prepped you for the WOD!
OK. Officially registered in the Open. Let the the panic begin! 🙂
WU x 1 (12 reps)
Group WU
Front Squats with Gillyon who was lifting for 2!
5 – 75#
3 – 85#
3 – 95#
1 – 105#
1 – 115#
1 – 125#
I think I have a new PR in my very near future.
WOD: 21-15-9
– Thrusters (65#)
– Wall Balls (14#/9′)
– Burpees
Time = 13:48
I was 5# away from Rx. I still don’t know whether I should have gone for it. The thing about having chronic injury stuff going on is that you can never really get close to the redline. I’m constantly aware that the next movement, if it isn’t performed perfectly, could be disastrous.
And that means I have to be patient and careful…not exactly two words I would use to describe myself.
I think you did the right thing. I know you could have handled RX for this one easily, but you don’t want to push your luck. 65# thrusters are still very respectable. 🙂
You were pretty bummed last time you hurt your shoulder. The very small increases like you’re doing are the smart thing to do.
That’s what this year’s Open is for me – a chance to compete against my own ego and impatience. 🙂
WU × 1 (10 reps because I was late)
Group MOB
Strength: Front Squats
65×5, 70×3, 75×3, 80×1, 85×1, 90×1
50×5, 60×3, 65×3, 75×1, 80×1, out of time
Wish I had more time, never gone heavier than 65#x5 before today, but 80# was no problem!
WOD
21-15-9
[email protected]#
Wallballs @ 8# and 9′
Burpees
Time: 11:19 ? I can’t remember now.
Thanks Mario!
Super job on the workout Laura!
Front Squat
65×5: 125
70×3: 135
75×3: 145
80×1: 155
90×1: 170 upped by 5# to 200
WOD
Rx 11:13
Front Squat with Pam
105-115-120-130-140
Wod: Just Sick (perfect name 🙁 )
13:24Rx
When I saw the wod I almost wept. I was praying for something that would give my back/shoulders a break after the 400!!! grasshoppers on Friday. Interesting that I felt it in my quads first and only late in the third round everywhere else. That’s CFT for ya – it just gives and gives and gives 🙂
I still feel bad for you double count people. Ummm…extra fitness?
Front Squats to 145#
WOD rx’d: 13:44
Finished it!! Happy! 🙂
Nice work Amanda, I knew you’d finish it!
Nice work lady!!
Front Squat
65%×5: 135
70%×3: 155
75%×3: 175
80%×1: 185
85%x1: 205
90%×1: 225#
WOD
21-15-9
[email protected]#
Wallballs @ 20# and 10′
Burpees
Time: Round of 15 completed plus 3 thrusters
Thanks, Mario.
Heavy squats!
M+WU (12 reps)
Group mobility
Front squat:
60lbx 5, 65lbx 3, 70lbx 3, 75lbx 1, 80lbx 1, 85lbx 1
WOD: 15 min cap
21-15-9
Thrusters (65%) 45lb
Wall balls 9lb @ 9′
Burpees
Time: 14:37
Cashout: 15 Mackenzie push ups
My registration is complete (I forgot to choose my affiliate)!!!
I also completed the judging course.
Yay Kimmy. I was working on my plan to stalk you but now I can harass someone else! 🙂
You can go back in to your profile and join the team.
Mob
WU x2
Group Mob
Front Squat
65# x5
70 x3
75 x3
80 x1
85 x1
90 x1
WOD: 15 min cap
21-15-9
Thrusters (55#)
Wallballs (10#)
Burpees
Time: 14.56
Great push at the end Steph!! You earned that finish!
– Mob
– WUx1
– Group mob
Front squat:
– 145×5
– 155×3
– 165×3
– 175×1
– 190
– 200
Wod Rx 14:19 (each round thrusters in 3 sets, wall balls in 2, and burpees full of swears)
Way to push through a very tough WOD!
Front Squats with Angela!
100X5, 110X3, 115X3, 125-130-135X1
WOD with 65# Thrusters & 14# WB
Time: 11:41
Really happy with this! Last year I had a shoulder issue so I used 25# & 6#WB with a time of 10:28!!! This year was 40# more and RX WB
Yes, Rx for sure!
Totally could have done this RX Vanessa. Next time!
65 was over what my percentage should have been for the WOD, but I wanted to practice for the open. After doing it, I know I could have managed 70 🙂
Great time On the WOD.
Way to go Vanessa!
Front Squats
65×5; 70×3; 75×3; 80×1; 85×1; 90×1
65#, 75,80,85,95,110#
“Just Sick”
21-15-9 reps
Thrusters (60# )
Wall Balls (10# @ 9′)
Burpees
*15 min cap
10:53
Me think it’s time to up the weight a bit Speedy.
mob wux1 12 rep
front squat
95×5-135×3-145×3-155×3
165×1-175×1-185×1
WOD
21-15-9
thruster 75#
wall ball 16#
burpees
time 12:19
Front Squats
65×5; 70×3; 75×3; 80×1; 85×1; 90×1 %
95×5, 105×3, 115×3, 125×1, 135×1, 145×1 #
WOD: “Just Sick” as Rx
Time: 12:44
that was an arm/shoulder burner! for reps I went 8-7-6, 5-5-5, 5-4 for thrusters. WB & burpees I tried to just keep moving. I needed to take more rest then I would have liked but my right shoulder wasn’t feeling the best so I didn’t want to push it either.
Thanks Chantal!
Nice time lady!
Thanks Vanessa!
Great work Cara.
Mobility & WU x1 (didn’t have time for more)
Strength: Front Squat
100×5, 110×3, 115×3, 125×1, 130×1, 140×1
WOD: “Just Sick”
21-15-9
Thrusters (100/70#)
Wall Balls (20/14#)
Burpees
Broke up both the thrusters and the wallballs
7-7-7
6-5-4
6-3
Burpees – just kept moving
That was the every bit of suck I expected it to be. Was hesitant about going 70#, but I was glad I did in the end.
Note to future me – I really likes that breakup
14:05 Rx
You did awesome Terri-Lynn!
F Squat
125 x5 135 x3 145 x3 155 x1 165 x1 170 x1
WOD Rx
9:16
Got to workout with some pretty fun peeps at the 7pm class 🙂
I knew you were going to be fast, but wow! That’s impressive!
Heavy front squats and super speedy on that dreadful WOD! One of the perks of finishing so fast is you get to yell (er, I mean encourage) at the rest of us to pick up the bar. Nice working out with you. It’s been a long time since we’ve WODed in the same class.
Wow speedy on the WOD and impressive squats.
WU x 1
Front Squat
75(5)-85(3)-95(3)-105(1)-115(1)-125(1)
WOD (scaled)
15-12-9
Dumbbell thrusters (20lbs)
Wall balls (10lbs)
Down ups
11:57
Great class! God job everyone 🙂
WU x 2
Front Squats:
85 x 5
90 x 3
100 x 3
105 x 1
110 x 1
115 x 1
WOD
21-15-9
Thrusters @ 65#
Wall Balls: 14# @ 9′
Burpees
Don’t remember my time. Somewhere between 14:00 and 14:30 I think.
That was brutal and it was one of the few times that I really wanted to give up on a WOD Thrusters felt disgusting and I thought my head was going to explode when it was over. Pukie was knocking, but I managed to keep him away. Yet, some how….fun class. (The CrossFIt mentality is so strange)
Thanks for the push during my last round Joanna. I needed it.
Strength – Front Squats
65% x 5 @ 85 (felt heavy today!)
70% x 3 @ 90
75% x 3 @ 100
80% x 1 @ 105
85% x 1 @ 110
90% x 1 @ 115
I need to come in and work on form! Kept dropping those elbows/ rounding back at the bottom…
WOD: “Just Sick” (I laughed at the name this morning, because I’ve been just sick all last week… which made me weaker than I thought. Vanessa made a point to share with me that I did this WOD last year. Then, I did it with the wrong weight, found it very hard, and barely finished in time. So, I felt like I had to use the same weights. It was still very hard!!! It’s the worst I’ve felt after a WOD since I remember!)
21-15-9
Thrusters (65% – but I did 55#)
Wallball (10# – 9′)
Burpees
My time: 13:10 (last year… 14:18! Beat it by a minute!!!)
Nice PR Baukje!
WU x 2
Front Squats using strap due to wrist, so did not follow my 1-rep %
135 x 5
140 x 3
145 x 3
160 x 1
170 x 1
WOD 21-15-9
Thrusters 100# scaled 85#
Wall Balls 20# scaled 14#
Burpees
Time 13:08…GROSS!
WU × 1 (12 reps)
Group MOB
Strength: Front Squats
65×5, 70×3, 75×3, 80×1, 85×1, 90×1
35# 45# 50# 55# 60# 65#
WOD
21-15-9
[email protected]#
Wallballs @ 8# and 9′
Burpees
Time-14:08
WU × 1 (12 reps)
Group MOB
Strength: Front Squats
65×5, 70×3, 75×3, 80×1, 85×1, 90×1
55×5, 60×3, 65×3, 70×1, 75×1, 80×1 and tried one at 85# just for fun…should retest for PR
WOD
21-15-9
[email protected]#
Wallballs @ 8# and 9′
Burpees
Time-11:58
Surprised myself with the time. Also first time using a 8# ball in a WOD…10# ball here I come!
WU x 1 12 reps
Front Squats
165 x 5
175 x 3
190 x 3
205 x 1
215 x 1
230 x 1
WOD 21-15-9
Thrusters scaled 95#
Wall Balls 20#
Burpees
Time–> 14:05
Front Squats
65#×5; 75#×3; 85#×3; 95×1; 105×1; 125×1
“Just Sick”
21-15-9 reps
Thrusters – 45#
Wall Balls – 14#
Burpees
1 round of 21 – DNF should not have done Thrusters
Hello Kevin! I will be doing the scaled this week.
Thanks!
Tamatha
Date: Mon, 23 Feb 2015 04:11:36 +0000
To: [email protected]
mobility
wu x 1 (12 reps)
group wu
strength – Front squats
50×5, 55×3, 60×3, 65×1, 75×1, 80×1
WOD ; 21 – 15 – 9 (15 min cap)
Thrusters 35#
Wall balls 6# @ 9′
Burpees
Time = 14:04
cash out – 15 McKenzie push ups