Happy New Year Everyone! Lets have a class.

I know I said we were taking the day off...let's have a class anyway! 12:00 See you there.

Thursday January 1 09 M Happy New Year!

Happy New Year Hangover Cure

3 rounds of:

100 D/U's

25 K/B Swings

5 Burpees

Wednesday December 31st 08

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Tuesday December 30

Rest/Skil Day

Classes for the New Year.

We are adding a 6 A.M a 9 A.M and a Noon hour class. They will be available Monday Wednesday and Friday These classes will commence when filled, so if you know anyone who has been sitting on the fence maybe one of these slots will fill their needs.

I had an opportunity to chat with James " Sandman" Erving today. Really nice, down to earth guy. I found it very telling that he shares my (our) ideas as to functional fitness vs the fitness industry model. Says he has not touched a weight in ages save for Kettle Bells and tires. He gave me some interesting ideas for grip training.  He will be back in June and hopefully will be able to pay us a visit.

Olympic Lifting:

We are also going to commit one day a month (min) to Olympic lifting. For the time being it  will be the first Saturday of every Month and will go after the 9A.M CrossFit Class from 10 - 11 ish.  first session then will be January 3.

Fight Club:

Some of you have seen the Facebook page. Fight Club is going to give us a chance to play and learn with different techniques,styles etc. Our first seminar will go end of January and will be lead by Wolfgang Brutter a 20 year Kick Boxer. Should be fun. We are aiming to hold a "Fight Club" event every months end.

Classes for the New Year.

We are adding a 6 A.M a 9 A.M and a Noon hour class. They will be available Monday Wednesday and Friday These classes will commence when filled, so if you know anyone who has been sitting on the fence maybe one of these slots will fill their needs.

I had an opportunity to chat with James " Sandman" Erving today. Really nice, down to earth guy. I found it very telling that he shares my (our) ideas as to functional fitness vs the fitness industry model. Says he has not touched a weight in ages save for Kettle Bells and tires. He gave me some interesting ideas for grip training.  He will be back in June and hopefully will be able to pay us a visit.

Olympic Lifting:

We are also going to commit one day a month (min) to Olympic lifting. For the time being it  will be the first Saturday of every Month and will go after the 9A.M CrossFit Class from 10 - 11 ish.  first session then will be January 3.

Fight Club:

Some of you have seen the Facebook page. Fight Club is going to give us a chance to play and learn with different techniques,styles etc. Our first seminar will go end of January and will be lead by Wolfgang Brutter a 20 year Kick Boxer. Should be fun. We are aiming to hold a "Fight Club" event every months end.

Monday December 29 08

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Sunday December 28 08

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

We are doing yesterday today. Austin spanked us all, let's see if it was a fluke.

Saturday December 27 08

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Friday December 26 08

Rest Day. Back to it tomorrow everyone.

Thursday December 25 08

Merry Christmas No Classes Scheduled

Holiday Hours

December 24th - Morning class only

December 25th and 26th - Closed

December 31st - Morning class only

January 1st - Closed

January 4th - Closed

Wednesday December 24 08

The twelve days of Christmas CrossFit Guelph style. Sing along if you like...On the first day of Christmas CrossFit gave to me:

1 Muscle Ups

2 Burpees

3 Dips

4 Pull Ups

5 Wall Ball

6 K2E

7 Shoulder Press 75/55

8 Box Jumps

9 HSPU

10 Hollow Rock

11 Double Under's

10 Squats

Monday December 23 08

Eva

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Sub 10 D/U's per 100 M

Monday December 22 08

Rest Day/Skill Day

Sunday December 21st 08

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Saturday December 20 08

Clean and Jerk

Front Squat

Jerk

Back Squat

Rear Jerk

10 rounds with an increase in weight at each round. Bar must not touch ground once round is begun but can rest in any position.

Friday December 19 08

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday December 18 08

REST/SKILL DAY

Wednesday December 17th 08

Complete as many rounds in twenty minutes as you can of:
Row 400 meters
15 L-Pull-ups
15 Hip Extensions

OR taken from CrossFit Mississauga
15 overhead squats @95/65
15 pull-ups
15 sumo deadlift high-pulls @96/65
15 push-ups
5 rounds for time

Tuesday December 16 08

Split Jerk 1-1-1-1-1-1-1 reps

Monday December 15 08

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Sunday December 14 08

REST DAY

Saturday Early Evening Pre Party WOD.

I spoke with Mac and he is looking for a Wod in the early evening. I suspect it wil be around 6 pm ish. I will not be there, dinner and kids etc, but I am going in around 1:00 to do a Wod from last week and work the snatch with Haley. Hope to see everyone tonight at Macs or after. The youngins are invited but are obviously expected to behave themeselves. Please pass this message around.

No Classes Today

CFHQ Run 10k

Don't forget about Mac's place. There is talk of a late afternoon WOD, pre party, so watch the boards.

Friday December 12 08

Three rounds for time of:
24in Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Thursday December 11 08

Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Wednesday December 10 08

Rest Day/Skill Day

Tuesday December 9 08

Annie

50 40 30 20 10

Double Unders/Situps.

Christmas Party and One Year Anniversary!

Mac has graciously suggested we hold a get together at his place this Saturday night. Youngins invited but expected to be be reasonable. Details to follow. if you rinterested please let us know.

Cheers

Monday December 8 08

Clean and Jerk

1-1-1-1-1-1-1

Sunday December 7 08

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

Saturday December 6 08

Rest Day/Skill Day

Work on something you need to practice or catch up on a missed Wod.

Friday December 5 08

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Thursday December 4 08

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Wednesday Dec 3 08

Fran

21 15 9

Thrusters

Pull Ups

Tuesday December 2nd 08

Rest Day/Skills Day

December Challenges

Ok, let's knock some of these off this month.

12 consecutive Muscle Ups

max K/B swings 10 min 1.5 pood

1 Clapping HSPU

10 Clapping pUllups

Austin already has the clapping push ups.

CFHQ Wod Month.

Just to see how we measure up we will be following the CrossFit HQ wods this month. I will still be programming for the the rest days so there will be Wods every day.

Monday December 1 08

1 1 1 1 1 1 1

Shoulder Press

Sunday November 30 08 GW

5 rounds of Max Reps for time:

Dead lift 3/4 of max (no more then 5 steamboats between lifts)

Pull Ups (no hanging on the bar, reps must be continuous)

Cleans (by any means necessary 10# off max)

Record weight, reps and time.

Saturday November 29th 08

Awful Idea:

Silas was the only one in today so we decided to do a workout he came up with instead of what was planned. Silas created the workout by combining Muay Thai training and crossfit!

1 Minute Plank then
2 rounds of 50 reps of:
Half Spring Ups
Flutter Kicks
Knees to Elbows
Leg Ups
Floor Wipers
R/L Side Crunches
Full Spring Ups
Bicycle Kicks
Roving Plank
Rows

Friday November 28 08

TBA

Thursday November 27 08 MG

Nate:

2 Muscle Ups
4 HSPU
8 2 pood K/B Swings
Max rounds in 20 Min

Wednesday November 26 08

Dead lift

3 3 3 3 3

Computer?

Hey folks, does anyone know where  I can pick up a cheap laptop or P.C? When I say cheap I mean almost free .LOL It does not have to be pretty and all it will do is run an accounting program.

Tuesday November 25 08 M

The twelve O:

100, 80 ,60, 40, 20    D/U's

20,   40, 60, 80, 100  Tuck Jumps.

Monday November 24 08 GW

5 Handstand Push Ups

10 x Jumping Squat 95#

Max rounds in 20 minutes

Sunday November 23 08 MGW

3 rounds of:

Row 25 Calories

3 rope climbs

5 dead lifts 225#

Saturday November 22 08

Modified Lynne:

5 rounds of:

B/W Bench press

Pull Ups

1 minute at each

Night Out?

Anyone interested in getting together for a night out?  I have tonight off and am willing to take a few for the team. Let me know.

Friday November 21 08 M

3 rounds of one min each:

Row

Box Jump

Double Unders

Ladder Runs

Tuck Jumps

Thursday November 20 08 G

30 Muscle Ups for time

Sub Pull Ups and Dips 4 - 1 if you cannot do Muscle Ups.

Wednesday November 19 08 GW

Today is our unofficial one year anniversary. Tracey, Al and I did the first Wod in our box 1 year ago today.

21 15 9

RIng Pull Ups

Squats

Dead Lift

Tuesday November 18 08 WMG

Stations of 1 min each.

Clapping Pull Ups ( thanks Jamie)

Push Press 95/50

Row for calories

D/U's

x4

Monday November 17 08 MG

21 15 9

Double Unders

Ring Push ups

Burpees

Pull Ups

Sunday November 16th 08 W

Go Heavy!

Overhead Squats

3-3-3-1-1-1-1

No classes on Saturday!

We wil be in Toronto for testing and a tournament. Classes will go Sunday morning as scheduled.

O lifting

CrossFit Niagara and CrossFit Oakville are hosting an O lifting seminar in March on the 7th and 8th. It is being led by Greg Everet. I'm waiting to hear details regarding cost and whether it is a sanctioned cert or a seminar. I suspect a seminar but I will have moreinfo soon.

Friday November 14th 08 GW

"HTEBAZILE"

9-15-21

Ring Dips

Cleans (135#)

Kettlebells are here

Finally! 24 kg 20 kg 16 kg 12 kg and 8 kg 2 of each!

Thursday November 13 08 GMW

5 rounds of 1 min each of:

Hollow Rock

Rowing

K/B 1.5 pood

Wednesday November 12 08 WM

Warm Up:

1 round CFHQ Warm up, 5 minutes of crab soccer, clean progression to WOD weight.

WOD:

5 rounds of:

10 reps of Squat Clean and Jerk ( use a med ball if need be )

50 D/U's

Tuesday November 11 08 G

Kind of Like Angie.

10 9 8 7 6 5 4 3 2 1  0  1  2 3 4 5 6 7 8 9 10

Pull ups

Sit ups

Push Ups

Squats

Monday November 10 08 W

5 Dead lift B/W

10 K/B swings 1.5 pood

15 Dumbell Thrusters 40#

Max rounds in 20 min.

Sunday November 9th 08

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

for Time

Saturday November 8 08

Snatches and more snatches.

Today we did a skill day. Spent about 1.5 hours working to our working and max snatches, Good Fun

Friday November 7th 08

"Silas"

5 rounds for time of:

1 Weighted Pull Up (1/2 BW)

3 One arm Push Ups (on each side)

5 Snatch @ 125#

7 HSPU

Happy Belated B-day Silas!

Thursday November 6 08

If you really think about it, you might already know what the Wod is going to be today. RFLMFAO and a little MUHAHA.

For everyone not in yesterday: 150 Burpees

Everyone Else:

1 minute rounds of:

Row for Calories

Double Unders

Vertical Leaps

x4

Wednesday November 5 08 G

150 Burpies

Tuesday November 4 08 WM

WTF

4 7 3 5 9 1 8 2 10

Dead lift 185

Double Unders

Personal Records

We have a bunch of them, Please let me know if I missed anyones.

Urszula: 16 Double Unders

Adrian: 13 D/U's, 27 P/U

Austin 25 Pull Ups, 7 Muscle Ups

Agata: 17 Double Unders

Silas: 21 Pull Ups

Monday November 3 08 MGW

D/B swings 40/25

Chest Slappers

Thrusters 95/65

21 15 9

Sunday November 2nd 08 MG

300s: Team effort

300 Burpees (in sets of 25)

300 Sit Ups (in sets of 50)

300 Pull Ups (in sets of 25)

300 Squats (in sets of 50)

Take turns doing sets until all the reps are done!

Saturday November 1 08

REST/RECOVERY DAY

Just a Reminder!

No classes this evening and Saturday morning. Classes resume on Sunday at 10 A.M

Have a safe weekend everyone!

Happy, all Hallows Eve Challange Day

Pick 2 or 3 of:

6 rope climbs
10 min half body weight snatches
D/U's 5 minutes
Max Pull Ups x 5
300 Box Jumps

Thursday October 30 08 GW

Diane has a nasty step sister.

21 15 9

Pull Ups

Dead Lift 225#

Wednesday October 20 08 GMW

5's

Pull ups x 25

D/U's x 25

Snatch x 5 135/95/65

5 rounds

Tuesday October 28 WG

Diane on Speed

42 30 18

Deadlifts B/W

Vertical Leaps

Zoned

It looks like there are a number of people who are thinking about tuning their diets. If you are going to use the Zone diet I strongly suggest you add a meal every few days and not try and make the switch from one day to the next. Breakfast is a good meal to start with. Get into the habit of having a Zone breaky then add lunch, a snack, dinner and finally a snack. A few more days or weeks will not make a difference now. The whole idea is to change the way we view food. Eating to Live can be as much fun as living to eat, without the unpleasant side effects.

Also, a quick note for some of you who have expressed the desire to be bigger. I urge you to eat strict zone for a few weeks and see what happens. Once the technique and consitency of eating Zone are established you can ramp up the intensity by eating more calories consistantly.  Don't forget, the bottom of the wellnes pyramid is Nutrition.

Monday October 27 G

3 G's

3 rounds of Max effort:

Jumping Squats

K2E

Push Ups

Sunday October 26th 08 W

Front Squat

1-1-1-1-1-1-1

Saturday October 25 08 MG

Ten rounds for time of:

12 Burpees
12 Pull-ups

Stations MGW

Row

Snatch

DU/s

GHD sit ups

D/B swings

One minute at each for 3 rounds

Thursday October 23 08 GW

Fran.

21 15 9

Thrusters

Pull ups

95/55

Wednesday October 22 08 M

20x 50 m sprints.

Sprint only after recovering enough to sprint the next 50M.

Tuesday October 21 08 G

Twisted Angie:

100 seconds each for 3 rounds of:

Pull Ups

Push Ups

Sit Ups

Squats

20 seconds rest between exercises.

Challenges

1. 12  Consecutive muscle ups for time.

2. Max D/U's 5 min.

3. 300 Box jumps.

4. Max .5 B/W snatches in 10 min.

5. 40 consecutive pullups.

These challenges will change at months end. I will be posting new challenges at the beginning of each month.

Monday October 20 08 WM

Complete as many rounds as possible 25 minutes of:

I added the D/Us and 5 min for the morning class as they are on a WM day.

95 pound Thruster, 5 reps

20 D/U's
95 pound Hang Powercleans, 7 reps

20 D/U's
95 pound Sumo Deadlift High-pull, 10 reps

20 D/U's

Sunday October 19 08 WMG

3 rounds of:

400 M run

20 Weighted Pull Ups 20#

50 Push ups

25 Box Jumps

Saturday October 18 08 MG

10 rounds of:

15 Burpies

50 M walking lunges

Olympic Lifting Day

Tracey and I were discussing the possibility of devoting a half day per month to the Olymic lifts. It would be a Saturday perhaps once a month. There are a lot of little nuances that once understood make the lifts more accessible and complete. Let me know if you are interested and we will make the first one happen this month

Friday October 17 08

CFT

Back Squat

Shoulder Press

Dead Lift

Thursday October 15 08 M

Tabata Something Else

Pull Ups

Push Ups

Squats

20 Seconds on 10 seconds off 8 rounds

1st Annual Female CrossFitters shirtless WOD day!

Who is in?

Jamie and I both participated in the first ever official male CrossFitters shirtless WOD day. I figured seeing as we have more woman now it is time to even the score. What do you say Tracey?

Wednesday October 15 08 GW

Seven rounds for time of:

75 pound Shoulder Press, 21 reps
21 Back extensions

Tuesday October 14 08 GMW

15 14 13 12 11 10 9 8 7 6 5 4 3 2 1  (Push Ups)

50 M Sprint

1 2 3 4 5 6 7 8 9 10 1 1 12 13 14 15 (SDHP)

15 pushups then 50 M sprint 1 SDHP 50 M sprint.

Monday October 13 08

Gone Fishin

Take a day off, see you in the morning!

Sunday October 12 08 WM

3 Rounds for time:

Run 400m

135# Cleans, 21 Reps

Run 400m

135# Snatch, 15 Reps

Run 400m

135# Overhead Squat, 9 Reps

Go Jamie Go!

Jamie is in Toronto participating in the Level 1 cert  this week end! I know he will kick ass and do us proud. If Jamie decides to open a facility in Waterloo, I know it would be one that I would want to be  member of!

Saturday October 11 08 G

Barbara:

20 Pull Ups

30 Push ups

40 Sit ups

50 Squats

Happy Thanksgiving Everyone!

In light of this glorious holiday of sharing and thanks we are taking the week end off. Sunday's class will run as scheduled. All other classes will resume on Tuesday at 7am. The exception being if Fraser makes it to town we will open up and call around.

Have a good one everyone.

Mike

P.S I will be posting Wods throughout the week end that can be done at home.

Friday October 10 08 W

Grace:

135 Clean and Jerk

30 reps for time

Thursday October 9 08 MG

To be named tomorrow by those that do it! MUHAHA

5 rounds for time of:

One length of spiderman

10 burpies

One length lunges

10 burpies

Wednesday October 8 08 WMG

21 15 9

DB Snatch 40#  Both arms

D/U's

Walking Lunges with snatch weight at arms length.

Tuesday October 7 08 WG

10987654321/10987654321

SDHP 95/55

Pull Ups

Box jumps

Monday October 6 08

3 3 3 3 3

Dead lift

GO HEAVY BABY!

Sunday October 5 08

Rest Day

Saturday October 4 08

ALLI:

50 reps of

KTE

V Ups

Roving Plank

Hollow Rock

Wipers

50 M overhead carry 95/65

50 reps each of:

Wipers

Hollow Rock

Roving Plank

V ups

KTE

Friday October 3 08

Nate

2 Muscle ups

4 handstand Push Ups

8 Kb swings 2 pood

Max rounds 20 min.

Thursday October 2 08

Pain Storm

800m

50 squats

50 Push Ups

50 Sit ups

400M

50 Box Jumps

50 Push Press ( 45# or your choice)

50 Kb Swings 40#

400M

15 Pull Ups

Wednesday october 1 08 G

Mary:

5 HSPU

10 Pistols

15 Pull Ups

Max rounds 20 min.

Tuesday September 30 08

50 reps each of:

Tuck Jumps

D/U's

B/W Deads

D/B Swings

Push Press 45#

Burpees.

Monday September 29 08

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Sunday September 28 08

Clean space for time, or whatever Tracey has in mind.
Tracey has in mind"
Using a barbell (M:95#/W:65#), complete as many rounds as you can in 10 minutes of:

Walk 50' with the weight pressed over head
5 full squat cleans
Lung step back with weight on shoulders
5 full squat cleans

Saturday September 27 08

Fight Gone Bad

Wall Ball

SDHP

Box Jumps

Push Press

Row

One min at each station, 3 rounds with one min break between rounds

Friday September 26 08

Colleen and Jerk - slightly modified.

Barbell Hang squat clean and three jerks.

Pick your weight

10 rounds for time.

September 25 08

Uma

DL+box jump 190
Pull ups
Push Press (choose weight)
15 12 9

For the deads and box jumps you do one of each to count a rep.

Wednesday September 24 08

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Tuesday September 23 08

MVP

1 Muscle Up

3 V ups

5 Push Ups

Max rounds in 20 minutes.

Sub rope climbs for M/Us if you have to.

Monday September 22 08

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Sunday September 21st 08

"Grace"

30 Clean and Jerks 135#

for Time

Saturday September 20 08

CFT

Friday September 19 08

Hamburgesa?

5 pull ups
10 push ups
15 air squats
200m run
21 kb swings
12 pull ups
400m run
75 wallball
400m run
12 pull ups
21 kb swings
200m run
15 squats
10 push ups
5 pull ups

Thursday September 18 08 M

Helen

400M

21 DB swings

12 Pull Ups

Wednesday September 17 08 WG

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Tuesday September 16 08 MG

Little Runny Angie:

400M 50 Squats

400M 50 Push Ups

400M 50 Sit ups

400M 50 Pull Ups

Monday September 15 08

Snatch Wod

3 1 3 1 3 1 3 1 3

Snatch for 3 over head squat for 1.

Friday September 12 08

Bench Press

1-1-1-1-1-1-1

Evening Class: TBA

There will be an evening class run by Mac! So be there!

Thursday September 11 08

Tanya

SDHP 35#DB

RIng Dips

Pull Ups

Push Press 75#

15 12 9

Wednesday September 9 08 GW

Dianne

21 15 9

Dead 225#

Hand Stand Push Ups

New Videos:
Kids Workout
Death to Infidel

Tuesday September 9 08

Tanya

SDHP 35#DB

RIng Dips

Pull Ups

Push Press 75#

15 12 9

Monday Sept 8 08

Queasy

Row for calories
Thrusters 35#
Pull Ups
Push Press
15 12 9

Sunday September 7 08

Christine

3 rounds of:
500m Row
12 BW Deadlifts
21 Box Jumps

for time

Saturday September 6 08

Cindy

5 10 15

Pull Ups

Push Ups

Squats

Friday September 5 08 W M

Morning:

1 1 1 1 1 1 1

Shoulder press

Evening 21 15 9

hollow rock

jumping squats 75#

Roving Plank

Alligator crawl

Tuck jumps

Thursday September 4 08 GM

Chelsea

5 Pull Ups

10 Push Ups

15 Squats

On the minute every minute for 30 Min.

Wednesday Sept 3 08 GMW

FGB

Wall Ball

SDHP

Box Jumps

Push Press

Row

3 rounds 1 minute at each station.

Tuesday September 2 08 WG

Fran

21 15 9

Thrusters 95#

Pull Ups

Monday September 1 08 M

Run 5K

Sunday August 31 08

Rest Day

Saturday August 30 08

Four rounds for time:
Run 400 meters
Rest 2 minutes

Friday August 29 08

Karen

150 wall ball shots

Evening:

400M Run

Then  5 4 3 2 1 x 2 of:

Clean and Jerk 1/2 BW

Box Jumps

Burpies

Squat Jumps

Finish with 400 M run

Pr's and stuff

"Fraser"

50 m Car push

1 rope climb

15 12 9

Step Ups with heavy bag 65#

Dead 225#

Thrusters 80#

One arm 35# D/B swings

rope climb

car push

Fraser is my new hero! Fraser exemplified everything that CrossFit and Rebel Fitness are about. The determination and will that Fraser demonstrated are sure to bode well for his new path in life. Congratulations Fraser! During this WOD there were numerous times where a look into Fraser's eyes was met with a blank stare. The tenacity demonstrated this evening will hopefully serve as an inspiration to all who were there. This is what CrossFit is all about. Thanks to all who came and supported Fraser in this rather epic in task, if not length, Wod.

Thanks to Mac for setting up the weights and the car. Thanks to Bill and Mac who both contributed to the Wod. Perhapse most importantly, thanks to all of you for coming out and supporting one of our own!

Don't forget....."Strong people are harder to kill then weak people and more useful in general"

Coach Rip.

Pr's Matt in with 10 D/B's

Austin, Silas and Mac with exceptional leaps. Myself with a decent vertical leap. I will measure tomorrow for an official height.

Mark with 7 Muscle Ups. Will be challenging for 10 soon.

John who is one of our new family members was stellar with the back squat tonight. Ending at 350 with plenty to spare. Once we get the extra pounds off this man he will ( is ) a force to be reckoned with.

Great job with the cleans John!

Hayley is in the Pr books with her own Clean and Jerk at 55# Good work.

Thursday August 28 08

Angie:

100

Pull ups

Push ups

Sit ups

Squats.

Wednesday August 27 08

3 3 3 3 3

Back Squat

Tuesday August 26 08

Five and Dime

5 clean and jerk 115

10 pull ups

5 box jumps

10 KB swings 55

5 ring dips

5 rounds

Monday August 25 08

Morning:

5 Dead Hang Pull ups

Sprint 100 M with 60# bag

1 Rope climb

Max rounds 20 minutes

Evening TBA

Sunday August 24 08

Rest Day

Saturday August 23 08

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

FIGHT GONE BAD 3

FGB for Prostate Cancer

We will be combining this event with an open house so bring lots of people. Up for grabs will be the bragging rights cup. The team that knocks out the most reps wins! Good luck. Bill and Mac start pulling your teams together. If anyone can think of other groups that might want to play or you have any fund raising ideas please let me know.

Friday August 22 08

Morning: 4X

Row 500M

OHS 75#/45#

Rower sets time

Record reps and times

Evening:

Tabata Something Else:

Pull Ups

Squats

Push Ups

One round consists of 20 seconds of P/U,S and PU.

Thursday August 21 08

Five rounds for time of:

95 pound SDHP 21 reps
21 Ring dips

Wednesday August 20 08

Helen

400M Run

Kettlebell swings x 21

Pull Ups x12

3 rounds.

New Personal Records

Here we go. We actually have just a couple but they deserve a post unto themselves.

Mark- 6 Muscle Ups in a row! Dam fine Mark dam fine.

Fraser- Fraser takes his total up to 740 from 680. Way to go. new Dead Lift PR of 385. I think there was still room for more. 400 on the horizon.

Also, official welcomes to Mark and Hayley. Welcome to the family. Onwards and upwards. Don't forget, bring in a friend who signs up and we will give you 30% of your next monthly or package. We want to outgrow our first space, so everyone please lend a hand.

Finally, Fraser will be leaving us to launch a new phase of his life as a Fire Fighter hopeful. Good luck in Sarnia! To commemorate we (he) will be doing a Wod that Bill and I have been putting together. So put Wednesday August 27 on the calendar and come and support Fraser in his last ( hopefully not ever) WOD at Rebel Fitness.

Tuesday August 19 08

CFT

Monday August 18 08

3 rounds for time of:

Run 100 meters
50 Squats
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Back extension

Sunday August 17 08

Rest Day/Skill Day/Run Day

Post what you did to comments.

Saturday August 16 08

For time:
10 Pull-ups
10 Two arm dumbbell swings
10 Pull-ups
10 Right arm push-presses
10 Pull-ups
10 Left arm push-presses
10 Pull-ups
10 Right arm snatches
10 Pull-ups
10 Left arm snatches
10 Pull-ups

Friday August 15 08

Tabata Squats

400 M run

25 D/B swings

10 Handstand Push ups

3 Pistols on each leg

400 M run

25 D/B Swings

10 Handstand Push Ups

3 Pistols each leg

400 M run

Thursday August 14 08

Cindy

5 10 15

Pull Ups

Squats

Push Ups

Max rounds 20 min

Wednesday August 13 08

Franlizabeth

Thruster (75#)

Pull ups

Cleans (115)

Ring Push ups

21 15 9

Tuesday August 12 08

Annie

Double Under's

Sit Ups

50 40 30 20 10

Monday August 11 08

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Sunday August 10 08

Go for a run. Post distance and time to comments

News

Well folks it is time to go ahead with our own Fitness Challenge. I received word from Chris on Friday, there is no interest within the ranks of the Guelph Firefighters. Sorry Bill!

I will talk with Sargeant Pflug and see if the police still want to field a team. So Bill and Mac if you want to put together your people from within your own peer group that's awesome. Mac, if you think the military would be interested let's get them invited.

I will put together a pamphlet of some kind and see if I can get us some press coverage somewhere. It would be nice if we can still make it into a spectator thing as well. I think it is time for a real GRAND OPENING/OPEN HOUSE.

Saturday August 9 08

4 rounds

500 row

Squat cleans

One person rows the other cleans!

Friday August 8 08

Tanya

15 12 9

SDHP 2 x 36# DB

RIng Dips

Pull Ups

Push Press 75#

Thursday August 7 08

Skill Day.

We will be working on the dead lift in the morning.

3 3 3 3 3 3 3

Wednesday August 5 08

" Somebody gonna get a hurtin real bad"

Hollow Rock

HSPU

V Ups

push Up

10 9 8 7 6 5 4 3 2 1 2 3 4 5 6 7 8 9 10

Tuesday August 5 08

Elizabeth:

Clean 135

Ring Dips

21 15 9

Monday August 4 08

For time:
Run 400 meters
25 left arm snatches
25 right arm snatches
25 pull-ups
Run 400 meters
20 left arm snatches
20 right arm snatches
20 pull-ups
Run 400 meters
15 left arm snatches
15 right arm snatches
15 pull-ups
Run 400 meters

Sunday August 3 08

3 K Run

Saturday Aug 2 08

Cindy:

5 Pull Ups

10 Push Ups

15 Squats

Max rounds 20 min

Friday August 1 08

10 deadlift (190)

15 Box jumps

20 Air Squats

10 power Cleans (115)

15 Pull Ups

200M Run

3 rounds.

Thursday July 31 08

Complete three rounds for time:

Run 400 meters
Deadlift bodyweight X 15 reps
24” Box Jump X 20 reps

Go as fast as you can and or increase the weight.

Wednesday 30 08

Morning:

750 Row

21 DBCJ

500 Row

15 DBCJ

250 Row

9 DBCJ

Evening:

Barbara

5 rounds of:

20 pull ups

30 push ups

40 sit ups

50 Squats

Tuesday July 29th 08

Cleans

1-1-1-1-1-1-1

Incentives and Thanks

As a thanks to all of you for filling up the first classes and obviously as a plan to drum up some more members Rebel Fitness would like to offer you all the chance to save some bucks on your next membership. If you get a friend to come in and sign up we will give you a one time 30% off your next membership. So if you have been purchasing class packages at 150.00 your next block of classes would be 100.00.

Cheers to filling a second set of classes.

Hey Everyone

OK, Hillside is done. We had a decent turnout with 5 - 7 participants and handful of onlookers both days. In each workshop we had one person who was familiar with CrossFit. A Brice from Ottawa and a fellow named Richard from England. Crossfit is spreading. We introduced the squat, front, back and overhead, DB swings,push ups,box jumps and thrusters. We had everyone do a 30 seconds at each for two rounds protocol and then half a Tabata squat that I did with the folks to give them and idea of the intensity that comes later. 24 24 23 22 both days.

Tracey was the main draw though. It's pretty entertaining to see the reaction on peoples faces when they see a woman doing cleans and snatches. One guy actually confided in Tracey that had it been me doing the lifts he would not have stopped. DUH!

The T shirts are at the printers. We should have them second week in August. They are going on holidays. Which really sucks as Ryan the strongman competitor is scheduled to be on T.V on Rogers local August 8 and has offered to wear one of our shirts. We will be keeping our fingers crossed that D can come through.

There is a chance yours truly will also be on T.V tonight on first local. They were interviewing people regarding their Hillside experiences etc and Tracey knows the camera woman, so she got me an interview wearing a beautiful purple Rebel Fitness T.

Monday July 28 08

Nicole:

400 M

Max rep pull ups

As many rounds in 20 minutes.

Saturday July 26 08

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Friday july 25 08

Dianne

21 15 9

Dead lift 225#

Hand Stand Push ups.

Thursday July 24 08

On Tabata Two Tabata Three Tabata NO MORE!

Pull Ups

Squats

Push Ups

8 rounds of each-20 seconds on 10 seconds off.

Wednesday July 23 08

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Tuesday July 22 08

3 rounds of

3/4 body weight:

press to failure

push press to failure

push jerk to failure

count each rep, rest three minutes between rounds

Monday July 21 08

Death to the Infidel:

400M run

30 Air squats

15 Pull ups

10 Clean and Jerk 115#

5 ring dips

Kids Wod from Saturday morning

I'm posting this in its own section just to show everyone that the kids work hard as well.

Tao and Braedon, both 8.

3rounds for time of:

50 skips

10 sit ups

10 Burpies

10 dips

10 Box jumps

3 legged dog, one length of the space.

Tao-6:50

Braedon - 10:02

Then: 3 3 3 3 3 3 3 Dead Lift

T 20 40 50 60 70 75 80 Tao did one lift at 85 but his back rounded so we stopped.

B 20 25 30 50 40 40 40

Sunday July 20 08

Fran

21 15 9

Thrusters / Pullups

Saturday July 19 08

5 k run

Friday July 18 08

Max rounds in 20 Min of:

10 dumbbell/barbell squat cleans 135# or if using DB 40#

100 M sprint

10 burpee

There will be choice of either 1 rope rope climp, 5 SDHP,or 5 ring rows.

Thursday July 17 08

Back Squat

3 3 3 3 3 3 3

Wednesday July 16 08

Complete for time:
30 Kettlebell (or Dumbbell swings)
30 Sit-ups
25 Kettlebell or Dumbbell swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups

This is the morning WOD.

Evening WOD

400M 50squats x 4

Readers Choice Awards

The Tribune is doing its annual Readers Choice Awards. Help me make Rebel Fitness the "best fitness club" in Guelph. For those of you that feel so inclined a vote for best martial arts would be good as well. Shorinjiryu Kudaka Karate.

Thanks

www.guelphtribune.ca

P.S if you have more then one e mail address feel free to use them all.

Zone Challenge

Mac and I have restarted the ZONE challenge. We will be posting our meals and blocks in the days comments. Feel free to contribute with your meals good and bad. Right now I have a piece of apple pie and just enough ice cream to cover it sitting defenceless in my fridge mocking me.

I am also charting my meals on Fitday so I will be including my daily caloric intake as well as the %'s of carb,fat and protein.

Tuesday July 15 08

Four rounds for time of:
Run 400 meters
50 Squats

Personal Records

Ok we have a list of new and recent PR's.

Dylon 6 M/U's

Jamie 7 M/U's

Austin 19 P/U's

Kelly 45 D/U's

Great efforts everyone. It will be close. Who will make it to ten first. Jamie or Dylon. I'm putting my beer on Jamie. Any takers?

Monday July 14 08

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Sunday July 13 08

Rest Day

Saturday July 12 08

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Friday July 11 08

So in the last few days I Have spent way to much time on T shirts. So...I would like everyone to come up with a slogan and we can choose which ones we like and that will put an end to the madness.

I'm going to start us off with 3 2 1 GO!

If the most popular slogan does not come from Tracey or myself that person gets a free shirt.

Contest closes on Wednesday

Mike

Friday July 11 08

TBA

Hopper Challenge

Thursday July 10 08

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Wednesday July 9 08

200 m Row

K/B swings

Skipping

Dead lift

Clean and Jerk

Box Jumps

The list will be modified according to the number of people we have out.

Rower sets the time at each station

Tuesday July 8 08

Whole Tabata Fun:

Squats

Sit Ups

Push Ups

Monday July 7 08

Complete 5 rounds of:

Run 400 meters

15 “L” Pull-ups

Sunday July 6 08

Run 5 K

Post times to comments

Saturday July 5 08

Rest Day

Imagine yourself at the CrossFit games. What order would you do the Wods in? Post to comments

Friday July 4 08

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Thursday July 3 08

For time and Reps 5 rounds of:

Pull Ups

If your max consecutive is 25 or more do your max. If you cannot do 25 consecutive pull ups you must do 35 pull ups per round completing them any way you can.

L Sit - 30 sec, 60 sec, 90 sec, 60 sec, 30 sec. Anyway you can. Record longest holds in each round.

Wednesday July 2 08

400 M Walking Lunges

Tuesday July 1 08

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

or a 5 k run.

Monday June 30 08

25 pull ups
50 dead lifts, 135lbs
50 push ups
50 box jumps
50 floor wipers
50 clean and press, 1kettle bell
25 pull ups

Sunday June 29 08

Rest Day

Saturday June 28 08

Personal records:

Jamie 91 D/U's

Tracey 120 # squat clean, new record by 15 #

Mike Dead Lift 335# up 10 # from the total. Rear lever at 90 degrees and return.

Saturday June 28 08

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Friday June 27 08

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday June 26th 08

Happy Birthday Michael!

In celebration of Mike's birthday Fraser has put together this little WOD:

40's
40 squats
40 Bench press (95#/65#)
40 ringdips
then 5 minutes rest.
4K run, he gets to do it with a 40# vest.

Wednesday June 24 08

Morning:

15 14 13 12 11 10 9 8 7 6 5 4 3 2 1

OHS/Jumping Pull Ups

Evening:

Helen

400M run

21 K/B Swings

12 Pull ups

Tuesday June 24 08

Helen

400M run

21 Kb Swings

12 Pull ups

3 rounds

Monday June 23 08

Happy Monday

3-3-3-3-3-3-3

snatch

Tabata Squats to finish

Sunday June 22 08

Rest Day

Saturday June 21 08

10 rounds of:

10 inch worms

10 Burpees

10 Hollow rock

Inch worm. start in a push up position, walk your feet to your hands (legs straight) walk your hands away from your feet to the push up position.

Thank You's

Thank you to all of you who have supported us through these interesting first 6 months. Big shout out to Kelly for putting up with my B.S regarding the site. Lord knows it was frustrating....so if you don't like the site  bug me not her! Anyway big hug to Kelly and we will see her back soon.

Friday June 20 08

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Thursday June 19 08

21-15- and 9 rep rounds of:

95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

Congratulations to Dylon. 1st Muscle up in the books. We will film it, post it on our site  and submit it to CrossFit headquarters for the trophy case. Way to go! I'm sorry I wasn't there to see it. You can show me on Friday.

Great efforts everyone!

Wednesday June 18 08

Dead Lift

3 3 3 3 3

Tuesday June 16 08

Fran!

21 15 9

95# thrusters/pull ups

Monday June 16 08

2 rounds of

Front Squat 10 10 10 10 10

OHS 10 10 10 10 10

Back Squat 10 10 10 10 10

40 # Goblet Squat  10 10 10 10 10

This is a technical WOD. If you miss any of the lifts, or your technique fails reduce the weight until you can complete the set. After completing the set you may increase weight again. Start with a bar or stick.

Saturday June 14 08

Skill day

Play with stuff you suck at or just rest. I will be working on my snatch.

Friday June 13 08

HHmmm something ominous about Friday the 13th. It will be a team concept workout.

Ok, here we go

2 teams of 5:

Bill                               Mac

Fraser                         Jamie

Austin                         Dylon

Zack                            Silus

Steven                        Erika

Each team can have two members working at once. The next challenge may begin as soon as someone finishes. Each team will complete 20 0f 22 challenges with each member being responsible for 4. Each team will be allowed two substitutions ( if a person gases another team member may jump in and finish the challenge)

The challenges are:

D/U's x 100                                                                  75 # thrusters x 35

Pull Ups x 100                                                             75 # Push press/jerk x 35

Push ups x 100                                                            75 x OHS

135# clean and jerk x 30                                           Back squat 95# x 25

95# Power snatch x 30                                             40# K/B swings x 50

5 x 50 M sprint with heavy bag ( 65#)                   1000 M Row

Wall ball x 75 20/14                                                 3 M/U's

GHD Sit ups x 50                                                      Ring Dips x 30

GHD Back extensions x 50                                      Box jumps x 100

Lunges x 200 M                                                        75 Burpies

100 Squats                                                                  3 Rope climbs

2008 Fight Gone Bad

Hey everyone!

Not sure if you guys have heard of the Fight Gone Bad Fund raiser that Athletes for a Cure ran last year.. but they are doing it again this year and I think we should do it!

Visit Here for information on the event or to register... If you want to register.. choose 'join a team' and select Rebel Fitness Guelph. Its being held on Saturday September 29th so it shouldn't be a conflict with our "Bragging Rights" fund raiser.

A little bit of info: Athletes for a Cure 2008 Fight Gone Bad. One day, One Workout One Purpose.

To compete in the workout, all participants must complete each of the following:

1. Register with their local CrossFit Affiliate Center by Wednesday, September 24, 2008


2. Register with Athletes for a Cure at http://athletes.kintera.org/crossfit08 by Wednesday, September 24, 2008


3. Raise $150 or more in pledges by 5 pm PDT on Saturday, September 27, 2008


4. All donations counting toward the awards must be received by 5 pm PDT September 29, 2008.

Athletes for a Cure, a program of the Prostate Cancer Foundation, is a fundraising and awareness program to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer.

- Tracey

Thursday June 12 08

Back Squat 5-5-5-5-5 reps

Go Heavy Baby!

Wednesday June 11 08

Personal Records. Tracey with the big 24 pull ups, Fraser with the big 27 pull ups. NICE!

Wednesday June 11 08

For Time:

50 pull ups

50 squats

50 push ups

5 x 50 m sprint

50 kb swings

50 lunges

50 ring dips

Update for Bragging Rights

I have meetings scheduled with the police and fire tomorrow. It seems they both have enough people to have a female and male team. Interest is high.  Bill and Mac, if you have any ins to the upper tier...now is the time. We are going to go with some time in September. Stay tuned. The Army and EMS are curious but uncommitted. We shall see.

Tuesday June 10 08

WTF

97 m sprint

11 squats

13 push ups

9 rounds for time

Monday June 9 08

Five rounds for time of:

135 pound Squat clean, 7 reps
15 Handstand push-ups

Sunday June 8 08

Rest Day

Saturday June 7 08

Do a Wod you missed and or practice something you suck at.  Post to comments what you end up working on. The only stipulation is that it  cannot be  drinking beer in a kiddy pool. We have been going hard on the pull ups lately. Way to persevere! Coach would be proud.

CrossFit Total Results

The results have been posted: Here!

Friday June 6 08

Complete as many rounds in 20 minutes as you can of:

15 Pull-ups
30 Push-ups
45 Squats

Does this make me an evil genius or just an A hole.  I think Bill mentioned something about more pull ups.  Enjoy.

Personal records and the last TOTAL

Nathan and Luke, both out for the first time managed a rope climb.

Mac finally got his total. Round one goes to Bill. Mac finished with a still impressive but a little disappointing  850. Next time Mac.

Austin 15 D/U's

Mike 100# HPS

Thursday June 5 08

For total reps - 1 Min each of the following:

Rowing

Box Jumps

Skipping

SDHP

Goblet Squats

Vertical Leaps

Sit Ups

Push ups

Korean Running

Pull Ups

X 2

Wednesday June 4 08

Chelsea:

5 Pull ups  10 Push Ups  15 Squats

On the minute every minute for 30 minutes.

Tuesday June 3 08

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

Monday June 2 08

Four rounds of:

• 400 m sprint

• 21 thrusters 95/65

• 12 pull-ups

Saturday May 31 08

Ooops Posted the numbers on Fridays comments. I know everyone figured that out.  We finished up on Saturday. Mike, Tracey, Bill, Albert, Haley, and Colin. Great work all!!

Sunday June 1 08

Rest Day

I wonder if anyone else is feeling a little tenderized after the total. I know I am. Guess that's what happens when you are competing against a bunch of youngsters. Awesome job everyone. Will be sending the numbers to Adam in Hamilton today.

Mac, let me know what your plan is this week so we can get you totaled up.

Friday May 30 08 CrossFit Total!

Updates:

Dylon(with an o) seems to have found his way back. The boys a monster in waiting and with Austin and Steven  it should make for some fun times.  Congrats to Erika on three new Pr's this morning.  175 #dead, 110B/S,and 60# shoulder press. Awesome stuff!

Albert, after much effort is now solidly at the 5 pull up mark. F%$#^*n way to go Al!

Veronica, a former co worker of Traceys  has settled in nicely. She is one of those people with a natural overhead squat. She is also fun as all get out and seems to like the kool aid.

See everyone tonight for the total. I'm excited, this is going to be a blast.

Mac, awesome job with Fran. Can't wait to hear some stories.

CossFit Total:

Shoulder Press

Back Squat

Dead Lift

Three efforts at each to reach a max then add em up and there ya go.

Thursday May 29 08

Skill Day!

Work on:  Deadlifts, Back Squats and Shoulder Press

Prep for the total!

New PRs!!!

Austin and Dylan both got 6 DUs in the WOD today

Dylan climbed the rope - hands only on monday

Austin made it today!

Erica has 3 new PRs after thursday's skill day:  60# Shoulder Press, 110# Back Squat, and 175# Deadlift. Awesome work!

Lots more to come!

Wednesday May 28

21 15 9

200M run

21 x Burpees, D/U's, 150# Dead lift

200Mrun

15 x Burpees, D/U's, 150# Dead lift

200 M Run

9 x Burpees, D/U's, 150# Dead lift.

200 M Run

Tuesday May 27 08

4 rounds for time of:

• 21 squat jumps


• 21 front squats (95#/65#)


• 3 muscle-ups ( if you cant do muscle ups do 4 dips & 4 pull ups)


• 400m run

Monday May 26 08

Four rounds for time of:

2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Sunday May 25 08

Rest Day

Saturday May 24 08

Skill Day

Work the things you suck at!

May 23 08

In all the excitement of getting Tracey back from her excursion west I forgot to make an announcement. Congratulations Tracey on your certification and welcome aboard as an official level one CrossFit trainer! The more the merrier. Mac will be joining the ranks soon.

Friday May 23 08

The Bear

Clean to front squat to overhead to back squat to overhead.

Repeat till failure.

Boys 115 Girls 75

Happy Birthday Kelly!

So Kelly is maybe 27 today. Still a puppy but growing up!

Thursday May 22 08

Skill Day

Play around with your snatch and clean!

Wednesday May 21 08

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Tuesday May 18 08 Welcome back! MW

Max rounds 20 min.

95 pound Clean and Jerk, 15 reps
Run 400 meters

Warm Up: 3 x 10 reps each of Shoulder Dislocates, Over head squats, pull ups, marching, clean drops, lunges.

Monday May 20 08

Burpees...Yeah Burpees!

150 Burpees for time.

We will be back in the gym on Tuesday morning.

Sunday May 18 08

Rest Day

Saturday May 17 08

Rest, Skills, Beer?! Happy Long Week End Every One! See you starting again Tuesday.

CONGRATULATIONS to Tracey who tied for first place in the womans as Rxed division at CrossFit One World. Tie breaker is:

Bear Complex:

Perform "The Bear Complex" to failure. Men will use 115#, women will use 75#. You may only "tap and go" on the ground. Each sequence must be completed within 45 seconds. A sequence of The Bear Complex is as follows- Power clean to a front squat to overhead to a back squat to overhead. You may rest the bar anywhere but on the ground.

GO TRACEY!

Cops Vs Firefighters

Not to fan any flames, but there has been some talk lately about hosting a charity event that would  pit cops and firefighters against one another for the ultimate prize.....that's right..BRAGGING RIGHTS  baby!  I'll be sure to keep you all posted as we sort out details.  Hey Mac, better watch it buddy, Bill is thinking about his team already.  5 members per team, mens division, womans division. All proceeds to charity.

Friday May 15 08

21 15 9

95 # clean and jerk

D/U's

Finish with one minute cumulative spent in handstand and L sit.

Congratulations to Jamie with a new P/R of 58 D/U's. How long will this one hold up?

Thursday May 15 08

Welcome to the family Steve! Good work so far. Keep it up!

Thursday May 13 08

Knees to Elbws

Deadlift 225#

21 15 9

Personal Records Update

Tracey 73 # snatch  73# overhead squat

Albert 5 Pull Ups

Mike 44 D/U's

Wednseday May 14 08

It just became clear to me...this ones for you Jamie

21 x 75# snatch

run 200m

21 x 75# SDHP

run 200m

21 x 75# Thrusters

run 200m

Tuesday May 13 08

Mercy Baby

3 rounds of:

15 Burpees

15 kb swings

400M run

Monday May 12 08

From CrossFit One World:

"Blackjack"

• 20 push-ups / 1 sit-up


• 19 push-ups / 2 sit-ups


• 18 push-ups / 3 sit-ups


• 17 push-ups / 4 sit-ups


• 16 push-ups / 5 sit-ups


• 15 push-ups / 6 sit-ups


• 14 push-ups / 7 sit-up


• 13 push-ups / 8 sit-ups


• 12 push-ups / 9 sit-ups


• 11 push-ups / 10 sit-ups


• 10 push-ups / 11 sit-ups


• 9 push-ups / 12 sit-ups


• 8 push-ups / 13 sit-up


• 7 push-ups / 14 sit-ups


• 6 push-ups / 15 sit-ups


• 5 push-ups / 16 sit-ups


• 4 push-ups / 17 sit-ups


• 3 push-ups / 18 sit-ups


• 2 push-ups / 19 sit-up


• 1 push-up / 20 sit-ups

Sunday May 11 08

Rest Day

Saturday May 10 08

Skill Day

Do something you suck at, then do it some more.

Saturday May 10 08 Personal Records

Haley 50# BP x2

Clay 50 # BP x2

Excellent work girls

Friday May 9 08

3 rounds of

200 M run

20 Dumbell Push ups ( Man Makers )

20 Clean Drops with 45 # bar

10 HSPU

20 Jumping Squats with bar

Thursday May 8 08

Lunges:

2 rounds of:

25 Walking Lunges

25  Dumbell Weighted walking lunges. Weights at sides

25  Walking Thruster Dumbell Lunges. Weight is carried at the shoulders and thrust overhead with each step.

25  Outstretched Dumbell Weighted walking  lunges. Weight is held at arms length parallel to the floor.

Wednesday May 7 08

7 pull ups

7 thrusters 95#

7 ring dips

7 burpees.

5 rounds for time.

Tueday May 6 08

4 rings and a squat.  5 rounds of:

5 x RSPU

5 x L holds (legs on the ground, bring up to L is one)

5 x Push Ups

5 x Ring rows

5 x Goblet Squats

Rings must be set low to the ground to facilitate all exercises.

Monday May 5 08

NO CLASSES TONIGHT DUE TO INDOOR RAIN. BACK TO NORMAL TOMORROW MORNING!

IT IS TAKING LONGER THEN I THOUGHT TO CLEAN UP.

Monday May 5 08

By request .........FRAN

21 15 9

Thrusters

Pull Ups

Saturday May 3 08 Personal Records

Rest Day

Haley 13 F 93# 130 Dead lift

Chris 13 M 103# 140 deadlift

Chad 12 M 100 # 115 Dead lift

Way to go!

Friday May 2 08

Elizabeth

21 15 9

Clean 135#

Ring Dips

Thursday May 1 08

Straight from our favourite home page

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

CrossFit at the Hillside Festival..Oh My!

Just got the news. Our application has been accepted. Rebel Fitness will be hosting two one hour "classes" at Hillside this year.  Functional Fitness and Health baby,  Get some!  Hopefully we get early morning slots so we don't have people wilting like pretty flowers in the blistering heat.  LOL

Wednesday April 30 08

5 rounds of

135 pound thrusters max reps 15 sec

Rest 45 sec

50# Weighted Pull ups max reps 15 sec

Rest 45 sec

Max Burpees 15 sec

Tueday April 29 08

Tabata Squats

Monday April 28 08

3 rounds of:

15 x 95# Power clean

10 x 40# Goblet Squat

5 x 95# Thruster

Run around the building

Sunday April 27 08

Rest Day

Saturday April 26 08

Skill Day

Work on Squats and Cleans.

Air squats, goblet squats, jumping squats, back squats. Cleans, jump and land, med ball, clean drops and finally cleans with bar.

After practicing  do a cumulative 2 min L sit. Every time your feet hit the ground do 3 goblet squats 40#, and 3 power cleans 45#.

Friday April 23 08

For Time:

500 M run

50 Dumbell Snatches 25 per arm.

50 M overhead walk 95 #

50 Push Ups

500 M run

50 Supermans

50 L lifts

50 Hollow Rock

500M run

50 Jumping Squats

50 M Lunges

50 Box Jumps

Friday April 25

We are having our monthly get together. Morning classes will be combined with evening classes so we all get to sleep in on Friday morning. Pass the word around. See you on Friday evening at 6 pm and feel free to join us for a few adult beverages afterwards.

Mike

Thursday April 24 08

3 3 3 3 3

Dead Lift

Wednesday April 23 08

3 3 3 3 3

Back Squat

Tuesday April 22 08

Max shoulder press

3 3 3 3 3

Monday April 21 08

5 Dead Hang Pull ups

Sprint 100 M with 60# bag

1 Rope climb

Max rounds 20 minutes

Sunday April 20 08

Rest Day

Saturday April 19 08

Skill Day

Friday April 18 08

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Thursday April 17 08

Skill Day

Practices things you are bad at! L sits, handstands etc

New Personal Records

Fraser:

165# power clean

8 sec L sit

37 D/U's

Sara:

13 D/U's

So CrossFit works?

Wednesday April 16 08

Grace - revisited!

Clean and Jerk 135#

30 reps for time

EVENING CLASS:

Once around the building

30 box jumps

30 K/B swings

30 Push Ups

Once around the building

30 squats

30 pull ups

30 wall ball

Once around the building

30 ring dips

30 thrusters

30 vertical leaps

And when everyone is done. Everyone does a rope climb!

April 15 08 Rope Climb Challenge!

Boys and Girls we finally have a rope! Warm up them rope climbing muscles. First hands only climb, with a touch on the girder wins something. Just in case it is too easy we shall set a date for a timed climb or three.

Mike

Tuesday April 15 08

400 M Walking lunges

Monday April 14 08 Personal Records

Tracey and Kelly both make 105 # cleans. . They both look darn good doing it. Way to go!

Monday April 14 08

Due to an increasing demand we will be offering  Monday night classes from 6 - 7 pm as of April 21st. Hope to see you all there.

Michael

Monday April 14 08

Max Cleans

3 3 3 3 1 1 1

Sunday April 13th 08

Rest Day

Saturday messing around

Took Tao and his buddy down to the space this evening and did some dead lifting and rowing with the boys. They did three rounds of 200 M rows. Tao went from 1 09 down to 1 08 to 1 05. Jackson had some issues with balance and co ordination. But heck they are 7. Tao took his dead to 80# today. We got Jackson to 45#, he had never lifted before.

Mike Cleans: 3x135 3x140 3x145 1x150 1x155 then 3 x 160 all fails. Not aggressive enough.

Good Time!

Personal Records

Mike 155 # squat clean

Sara 4 D/U's

Mike 38 D/U's

Kelly 28 D/U's

Haley 2 Reverse D/U's

Jamie 6 RDU's

Mathis 2 D/U's

Saturday April 12 08

Skill Day

Work on Cleans and Dead lifts

Albert did Christine

Friday April 11 08

Yeah Burpees

21 Burpees
3 Knees to elbows
18 Burpees
6 Knees to elbows
15 Burpees
9 Knees to elbows
12 Burpees
12 Knees to elbows
9 Burpees
15 Knees to elbows
6 Burpees
18 Knees to elbows
3 Burpees
21 Knees to elbows

Thursday April 10 08

15 10 5

Power Clean

Back Squat

Overhead Carry ( 15 M)

One Half bodyweight

Wednesday April 9 08

Just a reminder that we will only be running an evening class tomorrow.

Cindy max rounds in 20 minutes of:

5 pull ups

10 push ups

15 squats

Tuesday April 8 08 MG

For Time

10 rounds of:

Sprint 100 M

25 squats

10 Push Ups

Why don't we name this one in the morning.

Monday April 7 08 G

4 rounds of:

Max effort pull ups.

50 squats

Max effort Hand stand. (wall, or free standing)

50 squats

Count number of pull ups and time. If you can't do a handstand stand with bar overhead for max time.

Sunday March 6 08

Rest Day

Saturday April 5 08

Make Up Grace

30 reps 135 pound clean and jerk

Friday Fun..BabyApril 4 08

50 Jumping Pull Ups

50 Squats

50 Lunges

50 Box Jumps

50 Push Ups

50 Sit Ups

50 Dips

50 Skips

50 Vertical Leaps

50 KB Swings

Thursday April 3 08 W

Thursday we do Grace!

Clean and Jerk 135#

30 reps for time

Wednesday April 2 08

250 M row

Skipping

Hollow Rock

Box Jumps

Wall Ball

K/B swings

Rower determines duration at each station. More people = more stations!

Evening Group :

Max Dead lifts

555 33 11

Tuesday April 1 08

Double Fran:

42 30 18

95# Thrusters

Pull Ups.

Monday March 31 08

6 rounds of:

250 M row

Skipping

Roving Plank

Rower determines duration at each station.  More people = more stations!

Sunday March 30 09 Karate Tournament

Rest Day

Karate tournament in London.

How did we do, one might ask? Well:

Adults:

Erika 1st place fighting(Shiai) , first place forms(Kata)

Albert 1st,2nd

Blake 3rd,1st

Les 1st

Kevin 2nd,1st

Tracey 1st,2nd

Kids:

Haley 2nd place fighting(Shiai), 1st place forms(Kata)

Michael 1st,3rd

Tsuyoshi 2nd,2nd

Chris 1st,1st

Chad 1st,3rd

Santiago 1st,3rd

Colin 1st,2nd

Madeline 2nd,2nd

Gavin 1st,3rd

Mathew 1st,3rd

T.J 1st,3rd

Elsha ??

Not much more to say is there. CrossFit plus karate is good.

Congratulations to all of you. Each of you fought with spirit, focus and control. I am proud of the way you represented our club and yourselves. I think it is safe to say they now truly fear us.

Saturday March 29 th

The Wod is on the board at the club. Will be posted to the boards tomorrow

Fun Friday

Next time we do this we will try and get the last few members out as well. Awesome fun, hope everyone is feeling as carbohydrate overloaded as I am this morning! Jamie, Tracey,Kelly,Fraser,Les,Charlie, and Sara, thanks for coming out. Its not just the time we spend in our box that brings us closer but also the camaraderie after. Here's to the Arena, and to the brave souls of the evening ( you know who you are) the Underground.

Thanks for making our box what it is!

Mike

P.S Thank you to Haley and Clay for helping with timing so I was able to participate alongside you all.

Friday March 28 08

Angie

100 pull ups

100 push ups

100 sit ups

100 squats

Friday March 28 08

Friday morning class will be canceled! Please pass this around. We will have an evening class as scheduled and then all get together for some adult beverages afterwards. See ya'll Friday evening.

Mike

Thursday March 27 08

3 rounds for time of:

20 Lunges75#

15 Clean and Push Press 75#

10 Back Squat 75#

5 jumping Squats

Wednesday March 26 08

Morning:

Back Squats 3 3 3 3 3 1 1

Evening

Fight Gone Bad :

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)


2. Sumo deadlift high-pull: 75 pounds (Reps)


3. Box Jump: 20" box (Reps)


4. Push-press: 75 pounds (Reps)


5. Row: calories (Calories)

Tuesday March 25 08

Barbara light

3 rounds for time:

20 Pull ups

30 push ups

40 sit ups

50 squats

New Personal Records.

Back Squats.

Jamie 265

Kelly 185

Mike 225

Tuning up for the total. Great lifts everyone.

Monday March 24 08

Back Squats

3 - 3 - 3 - 3 - 3 - 1 - 1

Sunday March 23 08

Rest Day

Saturday March 22 08

I hear Laurie was there on her own this morning?

Personal Records March 21 08

We have a bunch of new PR's

Michael 13 175 # 10 Pull Ups

Tsuyoshi 14 120 # 8 Pull Ups

Haley 13 85 # 25 Double Unders, 55 # Clean. We got them on film and her form is pretty darn good.

Michael 10 consecutive muscle ups.

Just a reminder

We will be holding classes this evening at 6 Pm and Saturday morning from 8-9 and 9 - 10 Am

Zone Challenge

So I propose that in April we have ourselves a little cleanest diet contest. Like on that Seinfeld episode, we will be bound within the confines of the honour system.  I will create a page where we can post our meals. As an example.

Mike - March 20 th  Breakfast 5 block meal:

Protein: 3 oz canadian bacon,1 glass of milk, half cup plain yogurt.

Carb: 1 glass of milk, half cup plain yogurt, 1 cup strawberries, half cup blueberries, tsp sugar

Fat: Macamedamias, almonds

Lunch  5 block meal:

Protein: 4 oz ckn, 1 glass milk.

Carbs:  36 spear asparagus ( 3 blocks) 1 tbs raisins, 1 glass of milk.

Fat: Handful of assorted nuts. macamedamias,almonds,pecans.

I cooked the ckn in a curry  paste, and the asparagus was sauteed in a little garlic butter both of which I did not account for in the blocks. So a little extra carb this meal.

Friday March 21 08

We are taking the morning off. Laurie will be in for the evening classes from 6 - 7 PM. Saturday morning classes will run from 8 - 9 and 9 - 10 A.M

Morning classes will commence Monday March 24th 7 Am. See you there.

Thursday march 20 08

Fraser does Christine. Part 3

Skills Day

Warm Up, then spend 15 min on something your bad at and 15 minutes at something you are good at.

New Personal Records March 19 08

Kids Records:

Tsuyoshi 14 6 PullUps 95# B/P

Michael 13 7 Pull Ups

Adults:

Fraser 180# 3 rep B/P 180

Mike 150# 3 Rep B/P 165, single rep 170 B/P,29 D/U's

Way to go us!

NEW PICTURES ADDED TO THE GALLERY!

Wednesday March 19 08 W

Bench Press

3-3-3-3-3-3-3


Evening: Max rounds in 10 minutes of

5 Shoulder Press

10 Push Press

5 Thursters

10 SDHP

Tuesday March 18 08

In 20 minutes complete as many rounds as possible of the following:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Sub weight as needed.

If you can't do a Muscle up sub 4 pull ups and 4 dips.

Sub inverted push ups for HSPU

Monday March 17 08

Annie:

50 40 30 20 10

Double Unders

Sit Ups

New Video: Chelsea
This is from our "Shirtless Males CrossFitters day" Enjoy!

Sunday March 16 08

Rest Day

Saturday March 15 08

Rest Day

Missing In Action

Fraser-Flu

Paul-MIA

Mathis-MIA

Jocelyn-MIA

Dr Dan-MIA

Lisa-MIA

Andy-MIA

Hi, everyone, Ill be calling on the week end. Hope you have not been too sore.

Personal Records. Yeah Baby

Kelly: 25 D/U

Haley 13 : 7 Double unders, 8 kipping pullups, 120# dead lift.

Mike: 28 D/U

Kelly and Tracey both completed the 30 sec static hang completing the well rounded beginners list.

Crossfit just seems to work, don't it?

Shirtless Male CrossFitters Day

So Kelly and I have decided after much consideration that today should be Shirtless Male CrossFitters Day. So we expect all of our men to workout shirtless tonight. We have some links for inspiration.

Link 1
Link 2

They both get interesting after about the.. 1:10-1:20 minute mark.

Then we can do it again next year... or sooner... :)

So in keeping with the concepts of fair play and equality I have decided we will also be having our first shirtless female CrossFitters day. TBA stay tuned

Friday March 14 08

Chelsea

5 pull ups

10 push ups

15 squats

Each minute on the minute for 30 minutes.

Personal Records and greetings March 12 08

Kelly 18 D/U's

Mike 28

Sara, congratulations on your first double under....now to get your next!

We would like to welcome Mathis to our growing family. Good job today!

Thursday March 13 08

5 rounds of:

200 M row

Time at each exercise is set by the rower.

skipping

squats

Wednesday March 12 08

For time:

25 15 10:

inch worms

box jumps

shoulder press 45#

lunges

cleans 45#

D/U

push press 45#

K/B swings 35 #

jumping squats

Tuesday March 11 08

 

Fraser does Christine part 2.

For Time/Form

40 Squat Cleans 45#

30 Power Cleans 45#

20 Clean Drops 45#

10 Jumping Squats 45#

New Videos

Michael Does Christine
CrossFit Total

Monday March 10 08 New PR’s

Jamie 40 consecutive D/Us.  Awesome Dude!

Tracey 20 Pull Ups

Mike 17 D/U's

Monday March 10 08

Fraser does Christine.

500 m row

12 B/W Dead lifts

21Box Jumps

3 Rounds

Work on skill levels.

Sunday March 9 08

Shovel Snow (again) for time!

Saturday March 8 08

Our first ever rebel Fitness birthday party. Haley celebrated her 13 th with 10 friends. They were there for 6 hours and not a bored minute. Just goes to show what happens when we create a friendly simple to understand space. Without knowing it they were all CrossFitting. Of course I did have to make them all do a 500 M row and some deadlifts. Best Row time belonged to Jaden at 2:05 and we stopped the deads at 125.

Friday we miss you Fraser WOD March 7 08

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Greetings and Welcomes

We would like to welcome Erika and Sara to our Rebel Fitness family. They both did their first classes today and performed admirably at mini Cindy. I hope they both remembered to not take a hot shower.

Erika 4 rounds JPU, KPU

Sara 8 rounds JPU, KPU

Way to go! Great job both of you.

Thursday March 6 08 G

Bottom to bottom..You guessed it:

Tabata Squats

20 seconds on 10 seconds off, resting in the BOTTOM position,

More PR’s Bite the Dust

Fraser in a unbelievable display of skipping mastery went from 2 to 6 to 8 to 18 DU's  in 24 hours. Way to go Fraser!!! I didn't forget about you buddy. Awesome job.