Sunday, June 29, 2008

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

Saturday, June 28, 2008

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.

Friday, June 27, 2008

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

Wednesday, June 25, 2008

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.

Tuesday, June 24, 2008

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

Monday, June 23, 2008

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

Saturday, June 21, 2008

Friday, June 20, 2008

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.

Thursday, June 19, 2008

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

Wednesday, June 18, 2008

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!

Tuesday, June 17, 2008

Wednesday June 18 08

Dead Lift

3 3 3 3 3

Monday, June 16, 2008

Tuesday June 16 08

Fran!

21 15 9

95# thrusters/pull ups

Sunday, June 15, 2008

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, 2008

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, 2008

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

Thursday, June 12, 2008

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, 2008

Wednesday June 11 08

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

Tuesday, June 10, 2008

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.

Monday, June 9, 2008

Tuesday June 10 08

WTF

97 m sprint

11 squats

13 push ups

9 rounds for time

Sunday, June 8, 2008

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

Friday, June 6, 2008

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!

Thursday, June 5, 2008

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.

Wednesday, June 4, 2008

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

Tuesday, June 3, 2008

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

Sunday, June 1, 2008

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.