CROSSFIT MOOSE JAW — Building a Fit Community

The ladies at 4:15 rockin out Thrusters and Double Unders on Thurdsay

CrossFit Games Regional Team Workout #6 (variation)
With a partner:
Partner 1:
20 Pull-ups and 20 Push-ups while partner holds 70/55 lb (use KB or Barbell)
30 Wall ball shots while partner hangs from pull-up bar
30 Lunges holding a Sandbag while partner holds 70/55 lb
40 Box jumps, alternating 24″
Partner 2 -
20 Pull-ups and 20 Push-ups while partner holds 70/55 lb
30 Wall ball shots while partner hangs from pull-up bar
30 Lunges holding a Sandbag while partner holds 70/55 lb

Post partners, loads and time to comments

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On-Ramp #15 begins at 1pm today!
40 Box jumps, alternating on box – 20″

Start letting all your friends know about Fight Gone Bad Fundraiser Saturday on Saturday June 16! And plan to make that your WOD that day also! Details tba!

It’s not often a WOD brings EVERY person in EVERY class to the floor. Thrusters are a special brand of suck. (from Thurs WOD)

Strength:
Squat Cleans 3-3-1-1-1

Compare 5s and 3s to March 30, 2012 and January 28, 2012.
Compare 3s and 1s to December 7, 2011.

MetCon:
1K Run
12-9-6
Push Press (105/75)
Jumping Lunges (R+L=1)

Intermediate: 85/55
Beginner: 400m run, 65/45

Post loads and Metcon time to comments

Lance working the L-rope climb on Monday’s WOD. Lance is out for a while with a badly sprained ankle. We wish you a speedy recovery, Lance!

AMRAP 20mins

7 Heavy Thrusters (115/85)
14 Double Unders

Intermediate: 95/65
Beginner: 65/45, singles x5

Post loads and time to comments

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On-Ramp #15 this weekend!! Saturday 1-3pm, Sunday 10am-12pm.

And on the theme this week of Bring a Buddy and Sweatbucks, did you know that CFMJ provides a $50 referral credit for new members that were directly referred by you? Whenever a new member enrolls we ask who referred them so we rely on the new member to let us know. If you know that you’ve directly referred a member and we’ve missed giving you that credit somehow, please do not hesitate to let me know!! (this does not apply if you received an On-Ramp discount for bringing a friend to On-Ramp). CrossFit Moose Jaw’s only means of advertising is YOU and your hard work and amazing results. I’m happy to thank you with a token of my appreciation through the referral credit!

At the Spring Fling after-party. It’s tradition at CFR that social events end with Handstands in odd places! Lisa obliged CFR owner, Robin, with CFMJs representation in this tradition!

Benchmark Girl
CINDY

AMRAP (As Many Rounds As Possible) 20mins
5 Pullups
10 Pushups
15 Squats

Intermediate: Band-assisted PLUx2, modified PUx2
Beginner: Ring Rows, knee pushups

Post rounds to comments

Compare to December 6, 2011.

A friendly reminder to anyone who ‘Brought a Buddy’ in April — your buddies are entitled to $50 CFMJ Sweatbucks to be used 90 days from their first attendance at CFMJ. The Sweatbucks can be used towards any membership services ie) On-Ramp or memberships. I’ve emailed all the buddies who left me their email addresses, but some didn’t leave an address so LET YOUR BUDDIES KNOW they have some unclaimed cash-ola here! The next group On-Ramp is THIS WEEKEND June 2/3 and there is plenty of space left. Following the June 2/3 weekend, we would likely be looking at the first weekend of July for the next group On-Ramp.

Cara Chow and her WICKED overhead squat PR at Saturday’s Spring Fling. Lacey Cranston (top right) and Tera Barsi (top left) both met or surpassed their previous known max attempts as well. Great work, ladies!!

Strength:
Deadlift 5×5
5 sets @80-85% 1RM

MetCon:
For time:
10—>1
Mountain Climbers
Wall Ball (20/14)
Box Jumps (24″/20″)

Compare metcon to January 28, 2012.

Post loads and metcon time to comments

A friendly reminder to anyone who ‘Brought a Buddy’ in April — your buddies are entitled to $50 CFMJ Sweatbucks to be used 90 days from their first attendance at CFMJ. The Sweatbucks can be used towards any membership services ie) On-Ramp or memberships. I’ve emailed all the buddies who left me their email addresses, but some didn’t leave an address so LET YOUR BUDDIES KNOW they have some unclaimed cash-ola here! The next group On-Ramp is THIS WEEKEND June 2/3 and there is plenty of space left. Following the June 2/3 weekend, we would likely be looking at the first weekend of July for the next group On-Ramp.

Team CFMJ and our incredible supporters at Usher Track for events 2&3 — Shot Put&800m run, and the sandbag run with pullup couplet. It was chilly but mercifully dry!

from crossfit.com May 27, 2012.

Five rounds for time of:
15 foot L-rope climb, 1 ascent (sub 15 L-pullups)
5 Parallette handstand push-ups (sub 5 HSPU from stacked weights)
45 pound barbell One-legged overhead squat, 10 reps (sub 45lb kettlebell)

Scaling:
Intermediate: 15 deadhang PLU (scale further to band-assisted), toes-on-box HSPU, bodyweight only single-leg squat
Beginner: 15 band-assisted kipping PLU (scale further to ring rows), knees-on-box HSPU (scale further to regular pushups), 45lb overhead squat (scale further to 20lb or dowel overhead squat)

What an AMAZING day at CrossFit Regina’s Spring Fling. 8 athletes from CFMJ (7 members plus Yours Truly) participated. Participants were Andrew Michener, Caroline Chartrand, Lisa Waddington, myself, Tara Barsi, Cara Chow, Carmen Artiga and Lacey Cranston. Competition was great, with 8 different affiliates participating from Winnipeg to Medicine Hat. Only Caroline and myself had any prior competition experience, yet 5 of these folks came away with MEDALS!!!! CFMJ was tied with CFR for most medals!
Andrew Michener — GOLD Men’s Division 2
Caroline Chartrand — GOLD Ladie’s Division 2
Lisa Waddington — SILVER Ladies Division 2
Tara Barsi — GOLD Ladies Division 3
Cara Chow — BRONZE Ladies Division 3

Complete Standings below:
CFR Spring Fling Men’s Results
CFR Spring Fling Women’s Results

For all you CFMJ participants listed above, I fully expect to NOT see your faces until at least Wednesday this week, unless it’s to parade your medals and/or regale us with your tales of competition. GET SOME REST!!

There were a lot of jittery nerves going into the competition and the most gratifying part of all this for me was being able to watch you all discover just how talented you are as athletes! I was thrilled to watch my vision of you begin to match your vision of yourself! CFMJ is a growing force to be reckoned with and I couldn’t be prouder to know you all! I am very much looking forward to what these next months and years are going to bring for our club.
Thank you to every one of you who competed and a HUGE thank you to the dozen or more other members who made the drive to come out and cheer us on! The organizers couldn’t believe how big the CFMJ contingent was, and incidentally voted us the funnest table at the after-party A special thank you to Lacey and Jarrett who captured the whole day in pictures. I’m looking forward to being able to share the action with the whole gym, thank you both!

REST DAY