Wednesday, December 31, 2008

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

Tuesday, December 30, 2008

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)

Monday, December 29, 2008

Sunday, December 28, 2008

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

Saturday, December 27, 2008

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.

Friday, December 26, 2008

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, 2008

Thursday December 25 08

Merry Christmas No Classes Scheduled

Wednesday, December 24, 2008

Holiday Hours

December 24th - Morning class only

December 25th and 26th - Closed

December 31st - Morning class only

January 1st - Closed

January 4th - Closed

Tuesday, December 23, 2008

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 22, 2008

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

Sunday, December 21, 2008

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, 2008

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.

Thursday, December 18, 2008

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

Wednesday, December 17, 2008

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

Monday, December 15, 2008

Tuesday December 16 08

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

Sunday, December 14, 2008

Monday December 15 08

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

Sunday December 14 08

REST DAY

Saturday, December 13, 2008

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.

Friday, December 12, 2008

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

Wednesday, December 10, 2008

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, 2008

Tuesday December 9 08

Annie


50 40 30 20 10


Double Unders/Situps.

Monday, December 8, 2008

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

Sunday, December 7, 2008

Monday December 8 08

Clean and Jerk

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

Saturday, December 6, 2008

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.

Thursday, December 4, 2008

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

Wednesday, December 3, 2008

Thursday December 4 08

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

Tuesday, December 2, 2008

Wednesday Dec 3 08

Fran

21 15 9

Thrusters

Pull Ups

Tuesday December 2nd 08

Rest Day/Skills Day