Monday, March 31, 2008

Tuesday April 1 08

Double Fran:

42 30 18

95# Thrusters

Pull Ups.

Sunday, March 30, 2008

Monday March 31 08

6 rounds of:

250 M row


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:


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

Albert 1st,2nd

Blake 3rd,1st

Les 1st

Kevin 2nd,1st

Tracey 1st,2nd


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

Saturday, March 29, 2008

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!


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

Thursday, March 27, 2008

Friday March 28 08


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.


Wednesday, March 26, 2008

Thursday March 27 08

3 rounds for time of:

20 Lunges75#

15 Clean and Push Press 75#

10 Back Squat 75#

5 jumping Squats

Tuesday, March 25, 2008

Wednesday March 26 08


Back Squats 3 3 3 3 3 1 1


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)

Monday, March 24, 2008

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.

Sunday, March 23, 2008

Monday March 24 08

Back Squats

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

Saturday, March 22, 2008

Sunday March 23 08

Rest Day

Saturday March 22 08

I hear Laurie was there on her own this morning?

Friday, March 21, 2008

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

Thursday, March 20, 2008

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.

Wednesday, March 19, 2008

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


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!


Tuesday, March 18, 2008

Wednesday March 19 08 W

Bench Press


Evening: Max rounds in 10 minutes of

5 Shoulder Press

10 Push Press

5 Thursters


Monday, March 17, 2008

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

Sunday, March 16, 2008

Monday March 17 08


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

Friday, March 14, 2008

Missing In Action





Dr Dan-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

Thursday, March 13, 2008

Friday March 14 08


5 pull ups

10 push ups

15 squats

Each minute on the minute for 30 minutes.

Wednesday, March 12, 2008

Personal Records and greetings March 12 08

Kelly 18 D/U's

Mike 28

Sara, congratulations on your first double 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.



Tuesday, March 11, 2008

Wednesday March 12 08

For time:

25 15 10:

inch worms

box jumps

shoulder press 45#


cleans 45#


push press 45#

K/B swings 35 #

jumping squats

Monday, March 10, 2008

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

Sunday, March 9, 2008

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.

Thursday, March 6, 2008

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.

Wednesday, March 5, 2008

Thursday March 6 08 G

Bottom to bottom..You guessed it:

Tabata Squats

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