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Group Workout

Thursday April 24th, 2014

Early birds were up for a mashup of partner warmups today. Great times with the wod, a few trying on the weight vest for the dead hangs. Methinks Mr. Cormier needs one next time.

A) 97% of Mon’s squat, if missed that do 70% FS
5 Rds
3 FS
6 BS

B) 4 Dead Hang Pullups
8 Box Jumps
12 KB Swings
6 Rds

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Class Time Change – Friday Night

This Friday’s class will be from 6:00 to 7:00 at Enman. Sorry for any inconvenience.

All other class times and locations will remain the same this weekend.

Mike

Another Save The Date

The 2014 edition of CrossFit YQM’s D-Town Throwdown has been set for Saturday September 6th at Centennial Arena.  Format is the same again with Rx and Scaled divisions and teams of four consisting of two men and two women. Possibility for a Masters Division if a minimum of 10 teams sign up.

Further Update: CrossFit Moncton’s Atlantic Hopper Event has been scheduled for July 19th.

Links for both will be posted when registration opens.

Wed., April 23, 2014

Warm-up: Pressing, Heaving, and Full Snatch Balance (empty bar)

A) EMOM for 5 min, 3 Snatch Pulls from Pos ’2′

B) EMOM for 6 min, 1 Sn from above knee, 1 Sn from below knee, 1 Sn from floor

C) 5-4-3-2-1
Sn and Ring or Reg Pushups (same wt as worked up to in ‘B’)

D) 5 Singles Sn work on the may correction given for the day

Masters Qualifiers

carolThere is that fighting face:)

First of all, I won’t pretend to come close to the bang up job of recap posts that Mike C is capable of. But Carol sent me a message (in quotes below) that I felt the need to put in context.

“A hugh congratulations to Mike I. on a very impressive finish of the first Master’s Qualifier. I am truly impressed with how Mike balances everything in his life and can maintain his level of training. As for myself, I would like to thank everyone for their time, support and encouragement. I am truly touched that on Easter weekend Cheryl, Cindy, Heather and Mary Lynn would make themselves available to support and judge me . I learned a lot through this experience. As always Dave is right. We must be our own judge during wod’s. My goal now is to try to forget the clock and work on proper technique. Must work on my HSPU’s and C2B. I was determined to finish the HSPU Wod with many, many no reps. Either not proper depth or feet away from the wall. What kept me going was knowing that the female coming into this weekend in second spot had a time of 1:57:49 in this WOD and she made it in the top 20. I really didn’t allow enough recovery time to tackle the C2B’s even though Mary Lynn was convinced she could get me through them. Good luck to everyone competing in the Spring Fling.”

Congratulations to both Mike and Carol for getting through some very tough Master’s qualifier workouts this holiday weekend.

Mike finished 180th in the open and improved his standing to 121st. Carol was 55th in the open and ended up 43th.

Workouts were no joke
A untimed max clean, Amanda (muscle ups/chest to bar pullups and squat snatches), high rep pullups and wall balls, a taxing row, handstand pushup and double under wod.

Mike showed great consistency ringing in 116th, 90th, 106th and 94th in each of the qualifier positions. Exactly what crossfit is testing. Also had at least 2 PR’s that I know of.

Carol is terribly hard on herself as you can read between the lines above. First of all, it is important to note, of the 200 top open finishers in her age category, only 37 women in this age class completed all 4 qualifier workouts. Carol completed 3 of the 4 finishing 33rd, 46th and 49th. She dug in hard and fought off some “i cant do it demons”. I watched her complete a big set of pullups, blood dripping from her hand and running over to tackle the wall balls. There is no shame in your effort Carol:)

CFPEI is very proud of our awesome masters regional qualifier athletes in Mike and Carol. No trips to California this year, but the effort put forth by both leads me to think I just might be spectating and cheering for a CPFEI athlete in California again soon. Congratulations!!

Tuesday April 22, 2014

Earlybirds kick started this short work week with a doosey…in case you dont find DT tough enough on its own, throw in some handstand push ups to reek havoc on your core, but on the positive side, it proved to be a mental break from the barbell. Was fun with a crowd who havent done DT before to watch everyone come to the realization that yes, we are using the same barbell….and yes, in fact, this workout is a bugger. Daniel wins prize of the day for the stagger to his last set of pushups with “bluebirds circling his head”…his words, not mine:)

5 rounds
12 deadlifts 155/105, same bar throughout
9 hang power cleans
6 push jerk
6 handstand pushups

Tracy 95# 8:30 (3 rds)
Rob 115# 22:15
Dave H 125# 19:02
Dave C 155# 21:55
Daniel 95# 26:47
Charla 95# 19:54
Heather R 75# 18:52
Laura 65# 16:37
Stewart 95# 15:00
Adam 110# 19:58
Robert 115# 16:29
Alban 95# 17:45

Monday April 21, 2014

A)
15 Burpees
15 KB swings
15 Pullups
3 Rds

B) 5 Rds @ 70% of FS
3 FS
6 BS

Sunday April 20, 2014

5 rounds
7 deadlifts
7 push ups
7 box jumps
Then 400m run to finish

Dr Chris 7:57 195#
Aaron 5:47 225#
Daniel 10:00 135#
Dave 6:00 225#
Johanna 9:13 125#
Laura 9:00 135#
Cindy 8:55 155#
Charlotte 9:25 125#

Smaller, more intimate Easter Sunday crowd..Spring has sprung and Dr Chris wanted to warm up with a run/jog too…after the winter we have had, it’s great to be back out there!

Saturday April 19, 2014

Fun at the warehouse today. Special thanks to the 7:30 earlybirds for humoring me with the rolling around warm up…we will need to practice our coordination on that one:) or at least the coach’s version of left and right;)

Push Press 3*3

Push Jerk 3*2

10 mountain climbers total
5 hang power snatch 95/65
5 single arm kettlebell swing per arm
5 ring dips
10/7/7/7
10/9/9/9
10/7/7/7
10/5/5/5

Also welcome to Jalese, Krista and Kari who started fundamentals today.

Reminder…class as usual tomorrow at noon. Happy Easter all

Weekend Schedule Changes

Hey everyone,

We are going to still have classes on Friday one at 9:00 and another at 10:00. These classes will be at Enman.

Saturday all classes will be at Pownal since there is a Taekwondo tournament going on that day at Enman. The class times are the same (7:30, 8:30 and 10:00 with Teens at 9:15). There will also be a Fundamentals group starting at 11:00. Please sign up using the online schedule for the class times that fit you best.

Sunday noon will be going as normal as will the Monday classes.

Sorry for any inconvenience. Thanks in advance for your understanding.

Mike

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