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, 2008
Saturday, June 28, 2008
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.
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
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
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.
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
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
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.
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
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!
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
Monday, June 16, 2008
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.
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.
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
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:
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
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:
- Register with their local CrossFit Affiliate Center by Wednesday, September 24, 2008
- Register with Athletes for a Cure at http://athletes.kintera.org/crossfit08 by Wednesday, September 24, 2008
- Raise $150 or more in pledges by 5 pm PDT on Saturday, September 27, 2008
- 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
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
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
Sunday, June 8, 2008
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.
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.
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
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
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.
5 Pull ups 10 Push Ups 15 Squats
On the minute every minute for 30 minutes.
Sunday, June 1, 2008
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.
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.
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