Because of the nature of tomorrow’s workout, we had to create 3 heats. The regular Saturday class is now divided into separate classes. Please register for the heat you would like to participate in. Also, please show up early to warm-up properly (at least 15 min before your start time). Thanks!
Friday’s QOD – Do you have a New Year’s resolution? Or what’s your goal(s) for 2013?
AMRAP in 14 min
30 sec Ring Support Hold
30 sec Handstand Hold
30 sec Side Plank (Left)
30 sec Side Plank (Right)
Damnit! this looks like a good one! I hate you cold.
QOD : I want to make the women’s Atlantic frisbee team this summer. I almost made it last year and crossfit really upped my game! I think I got a good chance this summer 🙂
Having done WOD’s by your side, there is no doubt you will make it! Keep up the good work!!!
Thanks Marie 🙂
I also want to give Hopper a try this summer!
WU x 2
Foam rolling and stretching
WoD Rx’d
4 Rnds 20 sec ring holds
WU x 1
2 min skipping
box jump practice
WOD RX’d – 5 rounds even
Much more difficult then it sounded.
QOD: Place top 25 in the Beatdown, <=13% bodyfat, be healthy and happy.
Wux2
Strength front squat x3
115-135-155-165-175
WOD
AMRAP in 14 min
30 sec Ring Support Hold
30 sec Handstand Hold
30 sec Side Plank (Left)
30 sec Side Plank (Right)
– 5 rounds
Rob Brydges
QOD : Pierre-Luc and I are doing “365 random act of kindness”. Everyday, we will help someone or do something nice for somebody. Everynight, we will write what each of us did on a little piece of paper and put it in a jar so that next New Year’s Eve, we’ll be able to read what we did during the year 🙂 Already started and loving it !!
Very cool! Do you mind sharing some of the things you’ve already done?
That is fabulous! If more people would do that, the world would be such a better place!
Love!
I will be in the car behind you at Tim Horton’s every morning. This is going to be great.
Hahaha you won’t see me at Tim’s Sheldon, I rarely go there 😛 So far I’ve let some people go in front of me in lines at different stores, I’ve shoveled my neignbor’s drive way, I sold something on Kijiji and when the woman came to pick it up, I sold it for less then what we’d agree on… Little things like that 🙂 I’m always on the lookout for someone who needs help, this is fun 🙂
WU x 2
Foam rolling
WoD Rx’d
5 Rnds 30 sec ring holds
Member Challenge: 34 Box Jumps
QOD: Get back on the Paleo band wagon. Ironically I have been eating worse since the Paleo challenge and decline in performance has proven it. Pay off some small debts before Mexico trip in April.
Foam rolling
WOD
AMRAP in 14 min
30 sec paralettes
30 sec plank
30 sec Side Plank (Left)
30 sec Side Plank (Right)
4 rounds + 30 sec paralettes
Quote of the week
“It’s not because your are old, it’s because you are fat”
Josh
Josh is just so sweet….
Hahaha that does not sound like something Josh would say!! Oh wait yes it does.
Love you guys… miss you all!
MRI TODAY!!!!!!!!!!!!!
A step closer to hopefully start crossfit again!! xox
QOD; START CROSSFIT AGAIN!!!!!!!!!
keep us posted!
Trop hâte que tu reviennes 😀
Wux2
Strength
Back Squat x5
85-100-115-125-130
WOD
AMRAP in 14 min
30 sec Ring Support Hold
30 sec Handstand Hold
30 sec Side Plank (Left)
30 sec Side Plank (Right)
– 5 rounds + 30 sec Handstand Hold (with 3 seconds to spare)
Ring support hold was very shaky in round 5 and start of round 6… Lots of yelling and grunting…
QOD:
Today, I’m walking like I’ve been hit by a truck, which serves as another reminder that I need to show up regularly and put in the work so that every CrossFit workout doesn’t leave me praying for death.
My CrossFit goal is to attend, on average, 3x/week, like my membership says, and work harder than I have in the past to improve on all the things that either intimidate me or that I am not very skilled at, yet. Then, I want to participate in the Hopper this summer.
Great goals! I want to see your name on the Hopper list for sure!
Yay Robin!
Awesome goals 🙂
WOD: AMRAP 14 min.
30 sec. paralletes
30 sec. plank
30 sec. side plank left
30 sec. side plank right
6 rounds + 14 sec. plank
Looking forward to todays WOD!
QOD
Not so much a resolution but I have a goal to work on my time management skills.
I would like to devote more time to:
-Social time with friends and family
-Creating healthy routine habits by cooking at home, attending classes 4-5x a week and participating in the awesome xfit events
-Volunteering on a regular basis with my therapy dog, Zoey
They say that a person is more likely to succeed with their goals if they post them for the world to see…so I say bring on 2013!
QOD: Maybe not resolution, but goals are to work on muscle endurance and bodyweight movements until the open is over. After the open id like to get my Crossfit Total over 1000.
QOD
after about 8 months of tapering in the wrong direction (due to injuries) I’m starting the slow climb back. My goal is to keep the progress slow even if feeling like I can go in leaps and bounds. Means scaling where appropriate and keeping the ego in check!! 🙂
Couple with above, when knees are ready the short term goal is to get DU.
Wux2
Strength deadlifts x 5
135-145-150-155-160
WOD
AMRAP in 14 min
30 sec Tuck
30 sec Plank
30 sec Side Plank (Left)
30 sec Side Plank (Right)
– 4 rds + 13 sec. tuck
WU x2
Foam rolling and snatch practice with 45# bar
WOD
AMRAP in 14 min
30 sec Tuck
30 sec hand stand
30 sec Side Plank (Left)
30 sec Side Plank (Right)
– 4 rds + 30 sec. tuck
QOD
Improve olympic lifts
Do a sprint triathlon this summer. Does anyone have a road bike or triathlon bike they want to sell?
Member challenge 41 box jumps
QOD Take sugar out of my diet completely.
if you find the secret let me know?!!
Stretch and foam roll
Wod Rx
5 rds 4 sec handstand
Perfect wod for me right now
QOD I want to be injury free asap
Wux2
Back squat
185×5 205×5 225×5 235x5pr for weight and reps
WOD
5rnds 4sec left side plank
Member challange
48 box jumps in one minute.
QOD: a few things to work on this year. I’d like to be more in the present with myself and my family. Do more things that make me happy, get outdoors more. And work harder at the gym at the things I struggle with.
Wux2
member challenge: 26 Box jumps in one minute
foam rolling
WOD
AMRAP in 14 min
30 sec Ring Support Hold
30 sec Handstand Hold
30 sec Side Plank (Left)
30 sec Side Plank (Right)
total = 3 rounds + 30 sec side plank (left)
1st round was Rx but scaled handstand hold to parrallette hold on following rounds (should have done the plank instead of par hold – got mixed up)
Mobility
WU x 2
Lacrosse ball on pecs
Ankle mobility and calf smash
WOD that shall be known as the “Don’t Move WOD” HA!
30 sec ring hold
30 sec hand stand hold
30 sec side plank (L)
30 sec side plank (R)
Total = 5 rounds + 6 sec plank (L)
*maybe could have made up a little time with faster transitions and had to break up the ring holds for last 3 rounds
Great job 5:45 crew!
Hope to see lots of folks out for “Victoria” Hero WOD tomorrow! 🙂
mob
2xWU
lots of foam rolling, lacrosse ball and hip mobility work tonight.. thanks for the tips Kevin.
Wod Rx
6 rounds + 24 seconds ring hold..
Really liked this wod. great one for a friday after foam rolling. 🙂
Mob, WUx2, rolled my back with seniore Foamy
wod YARRX!!
4rds 30sec ring
whoot whoot pretty happy with it
Did you stare at the clock the whole time?
this wod was MADE for me hahaha.
Mob, WUx2 (Gob.Sqt/ Gd Morn./ Pullups/ Dips/ Sit-Ups) @ 15 reps ea.
Row 1k = 3:40.1
EMOTM 10 mins
– Sit-ups = 100 (10×10)
EMOTM 10 mins
– Push Press + Back Squats 135# = 30 (10 x 3, both)
*did consecutive presses, then consecutive squats
WOD Rx = 3 rounds + 18s handstand
Push Press x5
125-135-145-155
Member Challenge – Max box jumps @ 24″ in 60s
59
Sorry Darrell 🙂
WUx2
Strength: Front Squats x5
95-100-105-110-115
WOD
AMRAP in 14 min
30 sec Ring Support Hold
30 sec Handstand Hold
30 sec Side Plank (Left)
30 sec Side Plank (Right)
5 rounds – 14 seconds into last side plank of round 6.
Wux2
Foam Roll Friday
WOD
AMRAP in 14 min
30 sec Paralettes
30 sec Plank
30 sec Side Plank (Left)
30 sec Side Plank (Right)
– 5 rounds and had one side plank left
Mobility
WU x 2
Strength : Cleans 5 x 55-65-75-80-85 (man this was hard !!)
WOD
AMRAP in 14 minutes
– 30 sec parallette hold (tuck)
– 30 sec handstand
– 30 sec side plank (left)
– 30 sec side plank (right)
Total : 5 rounds and 10 sec plank (left)
Can’t wait for tomorrow !! It’s going to be nice to see some much people at Crossfit Moncton 😀
Mobility
WU x2
front squat 5 x up to 25#
30 sec. paralletes
30 sec. plank
30 sec. side plank left
30 sec. side plank right
5 rds + 5 sec plank left
up to 125# *
Mobility
WU x 2 1st set of pushups not from knees 🙂
Strength OHS 5x 10-10-15-15-20
Happy to finally get past 15#. Thanks for the tips Kevin and Joanna.
WOD (with parallets & plank)
3 rounds and 30 sec left side plank
Mob
WU x 2
Strength: Push Jerk x 5
35-40-45-50-55
WOD
30 sec parallettes
30 sec plank
30 sec side plank left
30 sec side plank right
4 rounds and 10 seconds side plank left
Mobility WUx1
EMOTM Clean & Jerks
5 mins 3 reps #135
5 mins 1 rep every 30 secs #185
5 mins 3 reps #135
EMOTM seems to be working these felt easy compared to last time.
WOD
4 rounds 21 second ring support hold. Ring support holds are what killed me on this everything else wasn’t too bad. Great job tonight everyone:D
Mobility
Wu x 2
Strength some light shoulder press, shoulders were a little sore today. 4 sets at 95lbs
Wod rx
5 rounds 10 sec right side plank. Fun Wod!
QOD: Hit workouts harder and live life fuller.
Observations:
1) Before doing kips on a pulley/pull-up machine in the resort gym, make sure it is bolted down.
2) When you make up a CrossFit WOD in a resort gym…people WILL stare.
Smith Machine Bench Press x 5
135-155-175-185(3)
Disney WOD #1 “Legal in the USA”
— 21 single-arm (right) dumbell snatch @ 35#
— 21 single-arm (right) dumbell snatch @ 35#
— 21 Push-Ups
— 21 Squats
— 21 Strict-Pullups (see reason above)
Time: 6:52
Wow left arm d-bell snatches are way harder than right-arm ones. Was considering making this 3 rounds but it got a little busy in the gym.
Miss you guys! Kick butt tomorrow!
MOB
WU x 2 (not pullups – elbow)
Foam roll/lacrosse ball
WOD
WOD
30 sec parallettes (tuck)
30 sec plank
30 sec side plank left
30 sec side plank right
5 + 15 sec right side
All 30 sec were unbroken except round 3 tucks; no breaks on transitions. Hope I counted this right – I forgot to move my pennies until after round 2 (I think).
WUx2
Member Challenge 33 Box Jumps
Foam Rolling + Lacross ball on shoulders
WOD as Rx’d
4 + 10sec Ring Hold
mobility
wu x 2
Strength – Dead lifts x 5
185, 225, 245, 275
WOD : Rx
5 rounds & 22 sec Handstand
mobility
wu x 2
strength – Over head squats x 3 (worked on my form)
45, 55, 55, 60, 45
WOD : AMRAP 14 min
scale – 30 sec parallettes
scale – 30 sec plank
30 sec Side Plank (Left)
30 sec Side Plank (Right)
Total rounds = 5 rounds & 30 sec. parallette
Mobility
WU x 2
Foam Roll Friday
30 sec Ring Support Hold
30 sec handstand Hold
30 sec Side Plank (Left)
30 sec Side Plank (Right)
Total rounds = 4 Rounds + 25 Sec Ring Support Hold RX