The workouts at CrossFit Fredericton always include warm up, strength, conditioning, and mobility. The details are customized by a coach based on your personal schedule and fitness level. Friday's conditioning work includes power cleans / kettlebell swings, handstand pushups, and squats. Enjoy!
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Remember I always tell you not to be too competitive with your lifts because no matter how strong you are, there's a little girl in China warming up with your max? Well, I wasn't lying: http://youtu.be/lMxNHUhQ2fw
Nice pic Maureen!
Hey folks, Michael Jackson (owner of CrossFit Saint John & Police Office ... not the singer) is organizing a fundraiser for Victoria Soto. She was a school teacher in Connecticut who died while saving her entire group of students during the shootings last month. The workout will be 5 rounds of: 10 thrusters, 14 box jumps, 12 power cleans (CFF mod because we don't do SDHP), 12 burpees, and 27 kettlebell swings. You can perform this workout during Open Gym on Saturday @ 10am if you wish. You can also donate directly to Mike, who will then pass the donations on to victims on behalf of Atlantic Canada CrossFit. Read more here: http://www.crossfitsaintjohn.ca/2013/01/03/very-special-hero-wod/
Warm up & Stretch
Cleans to 125 (I'm loving these)
WOD
15-12-9
Power Cleans (95)
Handstand Pushups (subbed regular pushups)
Squats
Result: 7mins

As always...awesome morning at the gym!
UPS is showing that our Rogue order is schedule to arrive today, although yesterday it showed Monday as delivery date. Who knows! Either way, new ropes and wraps should be here soon!
only boring people get bored.
Warm up x 1 (got in late again.... )
Deadlift to 155x5 (reset - they felt great.. probably because I continued to deadlift whenever I'd get to a gym over the Holidays :))

WOD
15-12-9
Power Cleans (50 - first time at that weight)
Handstand Pushups (subbed regular pushups - I need to work on regular (off my knees) pushups for volume)
Squats
Result: 5:21

I was very happy with that! :)

Great three days in a row at CrossFit! So happy to be back!
CFWU

Daily Squats 95x1, 125x1, 145x1, 165x1, 185x1

Split Jerk up to 65 x 3

WOD: 15-12-9
power cleans (85)
pushups
squats

6:01
Warm up
Daily squats 95x1, 115x1, 130x1 and 140x1
Bench to 82x0 then 79x4. 79 again next week

WOD
15-12-9 of:
Power Cleans (75)
Push up on knees
Squats

Time was 9:59.

Great work nooners!!!
Have a great day!!!
Liette you've got this bench press in the bag next week! I'm telling you, on your 79x5 I barely touched the bar you put it back on the rack pretty much by yourself.... You got this!
:) Thanks Nadege
Great finish to the first week of 2013!

Warmup & Daily Squats to 225# x 1

Deadlift to 275# x 5

15-12-9 of:
Power Cleans (75# - keeping it light)
HSPU (onto 25# plate for 2 rounds, then onto 10# for last)
Squats

Time - 5:40
Strength- Deads to 270lbs, building back up.
Thanks for the help Trevor and Eagles Son!
WoD: 15-12-9 Cleans (115lbs)/ PU's / Squats- 6.17 mins- HSPU's next time round- thanks for the tip RJ. Krimpie
Tasha's Special warmup

Power Clean practice to 100

15-12-9
Power Cleans (85)
Push ups
Squats
7:15

Felt good to be back and to see so many regulars and newbies!
My buddy Don started CrossFit & Paleo on Monday. Today he was down 7.8 pounds. Survived the assessment and ready for next week! GO DON!
GO DON! If you have any questions or need some meal inspiration check out the local Fredericton Paleo group on FB https://http://www.facebook.com/groups/freddybeachpaleo/
Don is smart and doesn't facebook. :P
his loss :P
spoiled!
11AM: squat 500x1 (PR), 475x2 (PR). Also got 5/5 PRs on lumosity (BPI didn't budge, f***ers). Video of the squat on my facebook page. :D
keep it up Maureen.
CFWU x2
Cleans to 85
WOD:
15-12-9
power cleans (65#)
push ups
squats

7:27

My legs burned on this one. Was a rough few days on my chicken legs!
Way to go Don! Nothing is as motivating as success!
Warm up- snatch 119x1x3, cleans 161x1x2, one hour Yoga!
See you in the morning for Yoga at 8 and run at 9 :) temperature looks good!
i cant wait to go back to cf, i have gained over 8 lbs of laziness, see you soon
back to it! Thanks for the encouragement and taking time to chat with me Heidi, Jodi, and Tony :)
cfwu x 1 rd
squats to 120x5
cfwux1
Happy to be returning with a new plan :)
Warm-up x 1, including an upgrade to the purple KB for the TGU.

Deadlifts to 170:
95x5
115x5
135x5
150x5
160x5
170x5

Felt weak and jittery during the lifts, even though everything came up OK. Thanks Jodi for the chat about fats, I probably need more now that it's deep winter. Skipped the WOD to save my quads for frisbee practice tonight. Great job 5 p.m. crew!
P.s. Welcome Don! You're gonna love it at Crossfit Fredericton!
Little clean&jerk workout at the Currie center
50x2
60x2
70x1
80x1
90x1
100x1
110x1
115x1(missed jerk)
120xF,F
-knees held up quite nicely, liking the sleeves
-pretty happy with the numbers after taking some time off
Front squats x 5 to 95, WOD 15-12-9 dealifts 155lbs/pushups/squats 5:10. Great night 5ers!
M/30/178

Daily Squat
1 x 135, 225, 27, 315

Cleans 3RM
105, 120, 145, 165, 185, 195

WOD:
15-12-9
power cleans (135#)
Handstand pushups
squats
Time: 10:32

Nice work 5s!

Wow Don! Very nice!
Warm up

Deadlift to 260 x 5 felt good ...rebuilding.

WOD 15-12-9 of
Power Cleans (85)
Pushups
Squats

Time: 6:02
Congrats on the big PR Tony!
Forgot to post my workout yesterday so here it is:
Strength - press to 65x5
WOD 15-12-9 of: KB swings (25#), hand release pushups, and pistols
7:00 but stopped a couple times to help my workout partner (who is new to this type of workout)
Stretch.