Come on out to celebrate CrossFit Monctonβs 9th birthday on Saturday. There will be a tough WOD at 10am, followed by a BBQ and drinks at 11am.Β
For the new folks, July is Ladies Month! CrossFit has taken some of their infamous workouts and named them after ladies. After all, anything that leaves you laying on your ass in a pile of your own sweat deserves to be named after a lady.
CLICK HERE to see a list of them.
Some of the ladies are named after real women, like ANNIE, EVA and NICOLE.
They are great to use a benchmarks to help measure your progress over time. Each time you do it, you can see how youβve improved. Or, they could make you very aware of some weaknesses you may have.
Thrusters x5
Build to a heavy set (from floor)
Fran
21-15-9 reps
Thrusters (95/65#/60%)
Pullups
*10 min cap
Compare to Nov.29/16
WUx1 + Crossover Symmetry
Thrusters x5
Build to a heavy set (from floor)
75-85-95-105-115-125
Fran
21-15-9 reps
Thrusters (75#)
Pullups
Time–>4:22
Decided to scale my thrusters today with goal to do them all unbroken.
Goal accomplished and new goal to be more efficient on my pullups.
Well done Mark!
Thanks Mario!
Unbroken Gabe nice job!
Thrusters x5
Build to a heavy set (from floor)
65#x2 – 75#x2 – 85#x2 – 95# – 105#
Fran – 10 min cap
21-15-9 reps
Thrusters (95/65#/60%) – 65#
Pullups – Ring Rows
TIME: 5:09
Nice job Mark.
Thrusters x5
Build to a heavy set (from floor)
95-105-115-125-135-145
Fran
21-15-9 reps
Thrusters (95#) 21,10-5,9
Pullups did 15-12-9
5:42
Last time was 5:50 @75# and ring row + beat
Thanks Kevin!
WUx1
Ghost Fran – with stick
15-15-15 stick thrusters – stick pull ups
Thrusters x5
Build to a heavy set (from floor)
95-115-125-135-145
Fran
21-15-9 reps
Thrusters (75#)
Pullups
Time–>6:07
Had done it RX last time in 9:40, scaled the thrusters to get closer to the ” Fran pain level” goal accomplished!!
Thanks Kevin
Group WU & Mob
Thrusters x5
Build to a heavy set (from floor)
25- 30- 35- 45- 50- 60- 65#
Fran
21-15-9 reps
Thrusters (35#)
Pull-ups (Ring rows)
Time 5:10
15# heavier and 59 secs fastest then my first Fran.
Faster*
Just checked my book and everything over 35# was a PR my Thrusters. Thought I had done 45# once before but I guess not. So, thanks couch Kevin for the push today ended with a 30# PR. π
Thrusters x5
Build to a heavy set (from floor)
35# – 45# – 50# – 55#
Fran
21-15-9 reps
Thrusters (@ 35#)
Pullups – ring rows
Time: 6:22
20 sec PR from July 31, 2016 @ same weight (but Kevin said I had a PR for body weight aka baby belly ππ)
Fran Rx
4:50
Not a PR but only 12 sec off. PR was 4:38 in 2012 and I haven’t been sub 5 since so I’ll take it as a win. Probably spent a good half hour after laying on the ground trying not to throw up.
Saw you laying outside the garage door and knew we were all in for a rough one. Were you successful in not throwing up?
Yep π In 7+ years I haven’t signed the wall
The CFM app doesnβt show replies to comments. Justin seeing this now. Thatβs is a good streak you got going.
Thrusters x 5
55-60-65-70-75-80#(pr)
WOD
Scaled 45# ring rows + beat swing
6:29
Thanks Kevin
MOB + Group Mob
Ghost Fran β with stick
3 Rounds
-15 stick thrusters
-15 stick pull ups
-Dumpster Run
Thrusters x5
Build to a heavy set (from floor)
65-75-85-95-105-105#(PR)
Fran @65# with Ring Rows
Timeβ>4:42 (10# more than last time and 59s slower)
Previous Fran Times,Weight,rep scheme
11/29/2016 -> 3:43 @55#
8/20/2016 -> 3:57 @50#
7/27/2015 -> 6:32 @50# 15-12-9 rep scheme on first Class after prep course
Group WU & Mob
Thrusters x5
Build to a heavy set (from floor)
25- 35- 45- 55- 65#
Fran
21-15-9 reps
Thrusters (35#)
Pull-ups (Ring rows)
Time 5:45
Groaned my way through my first Fran!
MOB + Group Mob
Ghost Fran β with stick
3 Rounds
-15 stick thrusters
-15 stick pull ups
-Dumpster Run
Thrusters x5
Build to a heavy set (from floor)
55-75-95-105-105#(PR) i think there is room for more…
Fran @65# with Ring Rows
#10 more than usual fast thrusters
5:59 thanks to coach Blake and Ron for the tips and encouragement!!!
MOB Group Mob
Ghost Fran β with stick
3 Rounds
-15 stick thrusters
-15 stick pull ups
-Dumpster Run
Thrusters x5
Build to a heavy set (from floor)
55-65-75-80PR for 5rep
Fran @45# with Ring Rows
4:56
Thrusters unbroken heavier next time
Thrusters x5
Build to a heavy set (from floor)
65-75-85-95lbs
Fran
21-15-9 reps
Thrusters (65lbs)
Pullups β ring rows
Time: 4:51
Nice class Kevin π good job everyone!!
Mobility
WUx1
Group warm up+ Mobility
Thrusters x5
Build to a heavy set (from floor)
55-65-75-85
Fran
21-15-9 reps
Thrusters (65#)
Pullups
Time: 9:50 Rx
Mobility
500m Row
Ghost Fran
Thrusters x5
15 – 20 – 35 – 45
Fran with 20# & ring rows
Time – I have no idea.
Thanks Kevin!
Time – 8:03
Wu.
Fran
21-15-9 reps
Thrusters (95/65#/60%) RX
Pullups
Time 8:00
Thanks Shane I think? 15 min to get my heart rate down but dis RX this year last year was #95 for 2 rounds 65 for 3rd round and all ring rows!
Oly Class
Snatch practice
5-3-2-1.
#45-65-75-85-95-105-115.
Clean and jerk.
5-3-3-1.
#95-115-135-145-155-165.
Thanks all was a fun class! See you on Wednesday for some fun lifting! π
Thrusters x5
Build to a heavy set (from floor)
35-45-55-65-75-80
My previous 3rm was 80, today I managed 5 reps 80.. So I think that’s better π€
Fran
21-15-9 reps
Thrusters (45#)
Pullups
Beat Swings
*10 min cap
9:15
I dug through my book an found an old Fran time of 7:47 with 50#(without the beat swings)
I am not sure how to compare that.. I think I
did worse lol π€
Thrusters x 5
35 – 45 – 50 – 55 – 60
Fran
21-15-9
Thrusters (35#)
Ring Rows
5:59 min
Mobility and Wu x 1
Group Wu and mobility
Thrusters x 5
40# dB, 40# banded, 50#, 60# kb
Fran
21-15-9
40# dumbell thrusters
Jumping one arm Pullups
2:53
Thanks for the great class Kevin!!
Nice job Shane!
Mobility
WU x 1
Group WU Mobility
Thrusters x5
35-55-75-75-85#
Fran
21-15-9 reps
Thrusters (95/65#/60%)
Pullups
Time: 6:14 RX (first time doing RX)
Thanks Shane π
Nice job Kelly excellent time.
OLY Class
Power Snatch
35×5, 55×4, 65×3, 75×2, 85×1, 90×1
Clean&Split Jerk
55×5, 65×4, 70×3, 75×2, 80×1, 85×1,
Thanks Shane π
Fran was not a good warm-up for this class π£
Thruster x5
95,115,135,155
Fran
95#
And pull-ups damnit
9:01. It’s a PR because I am stubborn and did the pull ups and they all hurt
Jeez I suck at pull ups. Thrusters.” No problem”
Anyway it was hot and it all still hurt no matter how slow that time is
Bring on the next lady
Build up thruster 55-65-75-85-95-105
Fran @ 55# and Ring rows: 4:46… I went lower weights than usual BUT did all reps unbroken… π pretty happy about it.
Fran
21-15-9 reps
Thrusters (75lbs)
Pullups
Time: 5:32
Did this July 7th with 95# and ring rows
Time – 4:13 which is a 40 second PR over July 2016