On behalf of Tracey and myself I would like to thank each and every one of our members. Some of you have been around since Wyndham St. Floods and all...We thank you for believing in us and for having faith in what we are trying to do. We have something special going on. Thanks for helping us make it happen. Kick ASS in 2010! May all your Pr's be monsters, your love be filled with passion and your happiness be boundless.
If you haven't already post your 2010 Pr list to the News and events page.
Thursday, December 31, 2009
Wednesday, December 30, 2009
Thursday December 31 09 5 pm only Reg class schedule Jan 3 2010
Work the Jerk!
This is the end...my only friend ....the end.
135/95
Squat clean to overhead to front squat. Max rounds 20 min.
Oh and there will be beer!
This is the end...my only friend ....the end.
135/95
Squat clean to overhead to front squat. Max rounds 20 min.
Oh and there will be beer!
Wednesday December 30 09 5-6 6-7 pm
We are O lifting. So bring your shoes and your knee highs. Its a skill day with a WOD TBA.
Monday, December 28, 2009
Tuesday December 29 09 5 - 6 / 6 - 7 PM only
Let's go HEAVY Pick something and go
1 1 1 1 1 with it.
Buy in 1000 M row or 250 D/U's
Buy out 500 Row or 150 D/u's
1 1 1 1 1 with it.
Buy in 1000 M row or 250 D/U's
Buy out 500 Row or 150 D/u's
Sunday, December 27, 2009
New Years Resolutions, Or goals for the New Year. Lets have em!
I'll go first
Mike:
1.Free standing handstand push up.
2. 225 # Clean
3. 200# Jerk
4. 400# Dead
5. 100 D/U's
6. 40 Pull Ups
7. Snatch 150
8. Back Squat 350
9. Be a better trainer
10. Be Gooder
Mike:
1.Free standing handstand push up.
2. 225 # Clean
3. 200# Jerk
4. 400# Dead
5. 100 D/U's
6. 40 Pull Ups
7. Snatch 150
8. Back Squat 350
9. Be a better trainer
10. Be Gooder
Holiday hours update.
29,30,31st no morning 5-6 and 6-7. January 1st Closed. New schedule commences Monday January 3 2010.
Thursday, December 24, 2009
Merry Christmas
Have a great day everyone! Holiday Hours - 24 25 26 27 28 closed. Hours for the 28th - 31st to be posted on Monday. Happy Holidays!
A little New Year Inspiration.
This is a good one and a great way to get rolling in the New Year. 350.00 Gets you CrossFit Guelph Foundations, 3 months unlimited classes and 3 private coaching/nutrition sessions. Good deal!
Tuesday, December 22, 2009
Seasons Greetings Everyone
Holiday Hours:
Closed - 24, 25 26 27 28 . I will post a schedule for the following week on or around the 28th.
Personal Records for the week ending Dec 20 09:
Mike - 1 arm snatch 85# Ugly as sin but I did make it. 50 D/U's Dam metcon.
Tracey - Deadlift 280, Double Unders 40 and bench press 107.4 You rock!
Ed - Power clean 185# , 4 D/U's , 85 # snatch. He's a fast learner. Way to go Ed
Nolan - 26 Double Unders, 140# squat clean. Nice man!
Silas - 125 Double Unders. What do you say, the man is going to be a MONSTER.
Kelly - 25 Double Unders Hope to see you in classes again soon.
Steph 65# Snatch Wicked Steph, getting strong..
Connor - 145# snatch Good to have you back for a bit Connor. Just remember "strong people are harder to kill then weak people and more useful in general. M. Rippetoe
Virginia 50# Snatch. Way to go V.
Christopher Roberts from Safe International will be in on Saturday March 6 to conduct a Self Defence seminar for men and woman. It will be 4 hours of drills and skills in reality based scenario training. We will be using protective gear which will enable a high degree of safe contact. The seminar will draw from Krav Maga as well as Blauer Tactical training and SPEAR Systems. Spots are limited. Contact me through the site if you are interested. HIGHLY RECOMMENDED!
Closed - 24, 25 26 27 28 . I will post a schedule for the following week on or around the 28th.
Personal Records for the week ending Dec 20 09:
Mike - 1 arm snatch 85# Ugly as sin but I did make it. 50 D/U's Dam metcon.
Tracey - Deadlift 280, Double Unders 40 and bench press 107.4 You rock!
Ed - Power clean 185# , 4 D/U's , 85 # snatch. He's a fast learner. Way to go Ed
Nolan - 26 Double Unders, 140# squat clean. Nice man!
Silas - 125 Double Unders. What do you say, the man is going to be a MONSTER.
Kelly - 25 Double Unders Hope to see you in classes again soon.
Steph 65# Snatch Wicked Steph, getting strong..
Connor - 145# snatch Good to have you back for a bit Connor. Just remember "strong people are harder to kill then weak people and more useful in general. M. Rippetoe
Virginia 50# Snatch. Way to go V.
Christopher Roberts from Safe International will be in on Saturday March 6 to conduct a Self Defence seminar for men and woman. It will be 4 hours of drills and skills in reality based scenario training. We will be using protective gear which will enable a high degree of safe contact. The seminar will draw from Krav Maga as well as Blauer Tactical training and SPEAR Systems. Spots are limited. Contact me through the site if you are interested. HIGHLY RECOMMENDED!
Wednesday December 23 09
10 9 8 7 6 5 4 3 2 1 2 3 4 5 6 7 8 9 10
Wall Ball
Kettlebell Swings
Hang power cleans 3/4 BW
Wall Ball
Kettlebell Swings
Hang power cleans 3/4 BW
Sunday, December 20, 2009
Friday, December 18, 2009
Thursday, December 17, 2009
Friday December 18 09
Ballistic Cindy
2o min max rounds of:
5 x clapping pull ups
10 x clapping push ups
15 x jumping squats.
2o min max rounds of:
5 x clapping pull ups
10 x clapping push ups
15 x jumping squats.
Wednesday, December 16, 2009
Tuesday, December 15, 2009
Wednesday December 16 09
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Monday, December 14, 2009
Tuesday December 15 09
Max rounds in 15 min of:
Chest slappers x5
Squats x 25
Alternating one hand barbell snatch x 5
Post rounds and loads to comments.
Chest slappers x5
Squats x 25
Alternating one hand barbell snatch x 5
Post rounds and loads to comments.
Sunday, December 13, 2009
NO CLASSES FRIDAY MORNING DEC 18
Personal records Dec 13 09
Tracey Split Jerk 140
Tracey Christine 13:19
Kate 125 FS
Jenn FS 160
Zan 38 D/U's
Zan Tabata Squat 144
Steven Tabata Squat 138
Amanda Tabata Squat 126
Silas CFT 695
Silas BS 240
Amanda 395 CFT
Ryan 545 CFT
Ryan BS 185
Tracey Split Jerk 140
Tracey Christine 13:19
Kate 125 FS
Jenn FS 160
Zan 38 D/U's
Zan Tabata Squat 144
Steven Tabata Squat 138
Amanda Tabata Squat 126
Silas CFT 695
Silas BS 240
Amanda 395 CFT
Ryan 545 CFT
Ryan BS 185
Monday December 15 09
NO CLASSES TUESDAY MORNING DEC 15 09
3 rounds of:
12 Thrusters
12 HPC
12 Dead Hang Pull Ups
12 SDHP
12D/U's
Use the same weight for all exercises. Post load and time to comments.
3 rounds of:
12 Thrusters
12 HPC
12 Dead Hang Pull Ups
12 SDHP
12D/U's
Use the same weight for all exercises. Post load and time to comments.
Friday, December 11, 2009
Thursday, December 10, 2009
Wednesday, December 9, 2009
Thursday Dec 10 09
500 M row
Front Squat
1 1 1 1 1
5 rounds of 20 D/U's and 10 Burpies
Add the row and Wod times for a total.
Front Squat
1 1 1 1 1
5 rounds of 20 D/U's and 10 Burpies
Add the row and Wod times for a total.
Tuesday, December 8, 2009
Wednesday December 9 09
For time:
30 Muscle-ups
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
30 Muscle-ups
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Monday, December 7, 2009
Sunday, December 6, 2009
Sunday December 6 09
Mikey's Curry Chicken with Ginger and Lemongrass and Beans Soup.
1.2KG Chicken
3 Cups Green Beans
2.5 cups coconut l milk
1x chicken boullion cube
2x Thai Chilies.
1 TBLS yellow curry powder.
Approx 2 oz each of lemongrass and ginger. Score the ginger and lemongrass to release flavour but make removal easier by leaving it in big chunks.
Brown Chicken on hi heat to seal. Then add to coconut milk. Allow to cook through then add beans and spices. Pinch of salt.
Finish with fresh Cilantro and juice of 1 lemon.
HHMMM HHMM Good
Serve as soup or reduce to serve over rice.
1.2KG Chicken
3 Cups Green Beans
2.5 cups coconut l milk
1x chicken boullion cube
2x Thai Chilies.
1 TBLS yellow curry powder.
Approx 2 oz each of lemongrass and ginger. Score the ginger and lemongrass to release flavour but make removal easier by leaving it in big chunks.
Brown Chicken on hi heat to seal. Then add to coconut milk. Allow to cook through then add beans and spices. Pinch of salt.
Finish with fresh Cilantro and juice of 1 lemon.
HHMMM HHMM Good
Serve as soup or reduce to serve over rice.
Saturday, December 5, 2009
Sunday December 6 09
With a running clock:
One pull up first minute, two pull ups second minute, three pull ups third minute…..until done
Post #s to comments.
One pull up first minute, two pull ups second minute, three pull ups third minute…..until done
Post #s to comments.
Personal records week ending December 6 09
Silas FS 195
Steven FS 185
Dawn Iron Man Cozumal Mexico 16Hours 27 Min
Alec 235 FS, 21 D/U's, 155# Snatch
Amanda Weight 169. AWESOME CONGRATS!!
Zan D/U's 25
Virginia 18:00 Annie.
Kate has a D/U PR but I forget what it was.
GREAT JOB EVERONE! YOU ALL ROCK!
Steven FS 185
Dawn Iron Man Cozumal Mexico 16Hours 27 Min
Alec 235 FS, 21 D/U's, 155# Snatch
Amanda Weight 169. AWESOME CONGRATS!!
Zan D/U's 25
Virginia 18:00 Annie.
Kate has a D/U PR but I forget what it was.
GREAT JOB EVERONE! YOU ALL ROCK!
Friday, December 4, 2009
Thursday, December 3, 2009
Wednesday, December 2, 2009
Tuesday, December 1, 2009
Monday, November 30, 2009
Tuesday Dec 1 09
Tuesday Dec 1 09:
3 rounds of:
15 x 95# Power clean
10 x 40# Goblet Squat
5 x 95# Thruster
3 rounds of:
15 x 95# Power clean
10 x 40# Goblet Squat
5 x 95# Thruster
Sunday, November 29, 2009
Monday November 30 09
5 Rounds of:
Bench Press 3/4 B/W x 10
Snatch 3/4 B/W x 10
Max time 15 minutes
Buy in:
2 minute plank
Bench Press 3/4 B/W x 10
Snatch 3/4 B/W x 10
Max time 15 minutes
Buy in:
2 minute plank
Saturday, November 28, 2009
Thursday, November 26, 2009
Wednesday, November 25, 2009
Tuesday, November 24, 2009
Monday, November 23, 2009
Tuesday November 24 09
5 rounds of the following sequence:
5 Clean and Jerk to back squat.
10 Ring Rows
5 Clean and Jerk to front squat
Use one bar. Bar may rest anywhere but the ground. If you must rest the bar on the ground do 10 push ups for every time it is there longer than set up requires. You may rest, as long as you want at the completion of each sequence.
5 Clean and Jerk to back squat.
10 Ring Rows
5 Clean and Jerk to front squat
Use one bar. Bar may rest anywhere but the ground. If you must rest the bar on the ground do 10 push ups for every time it is there longer than set up requires. You may rest, as long as you want at the completion of each sequence.
Sunday, November 22, 2009
Monday November 23 09
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
Saturday, November 21, 2009
Friday, November 20, 2009
Wednesday, November 18, 2009
Tuesday, November 17, 2009
Monday, November 16, 2009
Sunday, November 15, 2009
Saturday, November 14, 2009
Friday, November 13, 2009
Saturday November 14 09
Max rounds in 15 Minutes of:
3 power snatches @ 75% max
3 pull ups
6 push ups
9 box jumps
3 power snatches @ 75% max
3 pull ups
6 push ups
9 box jumps
Thursday, November 12, 2009
Friday November 13 09
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 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, November 11, 2009
Tuesday, November 10, 2009
Wednesday November 11 09
WOD:
10 rounds of
5 Power Cleans 75% of body weight
5 Handstand Push Ups
Buy in:
3 pistols per leg
10 rounds of
5 Power Cleans 75% of body weight
5 Handstand Push Ups
Buy in:
3 pistols per leg
Sunday, November 8, 2009
Monday November 9 09
Strength:
Dead Lift
1 1 1 1 1
Lift to current PR
Wod:
21 15 9 15 21
Ring rows/ Ring Dips
Body Weight Dead Lift
Dead Lift
1 1 1 1 1
Lift to current PR
Wod:
21 15 9 15 21
Ring rows/ Ring Dips
Body Weight Dead Lift
Saturday, November 7, 2009
Thursday, November 5, 2009
Friday November 6 09
CFHQ WOD:
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Wednesday, November 4, 2009
Thursday November 5th 09
As many rounds as possible in 20 minutes of:
10 Wall Ball
10 Deadlifts 185#/135#/95#
10 Hang Power Cleans 135#/95#/65#
10 Wall Ball
10 Deadlifts 185#/135#/95#
10 Hang Power Cleans 135#/95#/65#
Tuesday, November 3, 2009
Sunday, November 1, 2009
Thursday, October 29, 2009
Thursday October 29th 09
21 Wall Ball
1 Hollow Rock
17 Wall Ball
3 Hollow Rock
15 Wall Ball
5 Hollow Rock
13 Wall Ball
7 Hollow Rock
11 Wall Ball
9 Hollow Rock
9 Wall Ball
11 Hollow Rock
7 Wall Ball
13 Hollow Rock
5 Wall Ball
15 Hollow Rock
3 Wall Ball
19 Hollow Rock
1 Wall Ball
1 Hollow Rock
17 Wall Ball
3 Hollow Rock
15 Wall Ball
5 Hollow Rock
13 Wall Ball
7 Hollow Rock
11 Wall Ball
9 Hollow Rock
9 Wall Ball
11 Hollow Rock
7 Wall Ball
13 Hollow Rock
5 Wall Ball
15 Hollow Rock
3 Wall Ball
19 Hollow Rock
1 Wall Ball
Wednesday, October 28, 2009
Wednesday October 28th 09
As Many Rounds as Possible in 20 minutes of:
10 Push Ups
20 Double Unders
30 Weighted Overhead Walking Lunges 45#/25#
10 Push Ups
20 Double Unders
30 Weighted Overhead Walking Lunges 45#/25#
Monday, October 26, 2009
Sunday, October 25, 2009
Sunday October 25th 09
Max reps in 1 Minute rounds of:
Row for calories
Box Jumps
D/Us
Burpees
3 rounds. Rest 30 seconds between rounds
Row for calories
Box Jumps
D/Us
Burpees
3 rounds. Rest 30 seconds between rounds
Saturday, October 24, 2009
Friday, October 23, 2009
Thursday, October 22, 2009
Tuesday, October 20, 2009
Wednesday October 21st 09
"The Filthy 50"
50 Box jumps (24″)
50 Jumping pull-ups
50 Kettlebell swings (boys: 24kg; girls: 16kg)
50 Walking lunges
50 Knees to elbows
50 Push press (boys: 45#; girls: 35#)
50 Back extensions
50 Wall ball shots (boys: 20#; girls: 14#)
50 Burpees
50 Double-unders
for time
50 Box jumps (24″)
50 Jumping pull-ups
50 Kettlebell swings (boys: 24kg; girls: 16kg)
50 Walking lunges
50 Knees to elbows
50 Push press (boys: 45#; girls: 35#)
50 Back extensions
50 Wall ball shots (boys: 20#; girls: 14#)
50 Burpees
50 Double-unders
for time
Monday, October 19, 2009
Sunday, October 18, 2009
Saturday, October 17, 2009
Sunday October 18 09
Max rounds in 20 min of:
3 x Snatch
5x Clean and Jerk
10x Back Squat
Use same weight for all reps.
3 x Snatch
5x Clean and Jerk
10x Back Squat
Use same weight for all reps.
Friday, October 16, 2009
Thursday, October 15, 2009
Friday October 16 09
Morning:
Bench Press
Pull Ups
3/4 of max weight
5 reps 10 pull ups max rounds 15 min.
Evening classes TBA
Bench Press
Pull Ups
3/4 of max weight
5 reps 10 pull ups max rounds 15 min.
Evening classes TBA
Wednesday, October 14, 2009
Tuesday, October 13, 2009
Monday, October 12, 2009
Sunday, October 11, 2009
Monday October 12 09
No Classes today. Feel free to join me at the new space. Call first to make sure I'm there though.
Saturday, October 10, 2009
Saturday October 10 09
Five and Dime
5 clean and jerk 115
10 pull ups
5 box jumps
10 KB swings 55
5 ring dips
5 rounds
5 clean and jerk 115
10 pull ups
5 box jumps
10 KB swings 55
5 ring dips
5 rounds
Thursday, October 8, 2009
Wednesday, October 7, 2009
Tuesday, October 6, 2009
Monday, October 5, 2009
Tuesday October 7 09 TW
With a strong focus on technique complete:
5 Squat Cleans
3 HPC
1 Snatch
12 rounds
Use same load for all.
5 Squat Cleans
3 HPC
1 Snatch
12 rounds
Use same load for all.
Sunday, October 4, 2009
Monday October 5 09 MG
5 x 50Msprints
1-11 Pull Up ladder
rest 3 minutes
Max Burpees 30 Sec rest 90 sec x 3
rest 3 minutes
10 TTB, 60 sec rest x 5
1-11 Pull Up ladder
rest 3 minutes
Max Burpees 30 Sec rest 90 sec x 3
rest 3 minutes
10 TTB, 60 sec rest x 5
Friday, October 2, 2009
Friday October 2 09
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Wednesday, September 30, 2009
October Incentive Program
We're moving to a bigger and better location, and we are looking to grow our membership into our new space.
We need your help to get the word about CrossFit out there! So as an incentive for the month of October, any friend you bring in for a workout will get you 5% off your next month's dues. So if you bring in 20 friends - your next month is free!
Rules:
Your friend must participate in the WOD
Your friend must be a first time visitor
We need your help to get the word about CrossFit out there! So as an incentive for the month of October, any friend you bring in for a workout will get you 5% off your next month's dues. So if you bring in 20 friends - your next month is free!
Rules:
Your friend must participate in the WOD
Your friend must be a first time visitor
Tuesday, September 29, 2009
Monday, September 28, 2009
Sunday, September 27, 2009
Saturday, September 26, 2009
Friday, September 25, 2009
Thursday, September 24, 2009
Wednesday, September 23, 2009
Monday, September 21, 2009
Sunday, September 20, 2009
Sunday September 20th 09
10 Tire flips (5 if using the big tire)
200m uneven farmer's walk
4 Rounds for Time:
10 Pull Ups
15 Burpees
20 Wall Ball
Wanted everyone to get a taste of yesterdays WOD.. but they didn't get the help from a teammate :(
200m uneven farmer's walk
4 Rounds for Time:
10 Pull Ups
15 Burpees
20 Wall Ball
Wanted everyone to get a taste of yesterdays WOD.. but they didn't get the help from a teammate :(
Saturday, September 19, 2009
Friday, September 18, 2009
Friday September 18 09 MGW
800M
30 K2E
30 Box Jumps
30 D/U's
400M
25 BW Deads
25 Squats
25 Pull Ups
400M
30 Dips
30 Wall Ball
30 Shoulder Press
800M
Wednesday, September 16, 2009
Tuesday, September 15, 2009
Monday, September 14, 2009
Tuesday September 15 09 WM
With a partner
5 rounds alternating
1 minute each of
Shoulder Press 45#
Kettle Bell Swings
Sunday, September 13, 2009
Saturday, September 12, 2009
Thursday, September 10, 2009
Wednesday, September 9, 2009
Thursday September 10 09 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 8, 2009
Wednesday September 9 09 WMG
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Tuesday and Thursday Classes 7:30pm?
I would like to move the Tues and Thurs classes up an hour. 7:30 - 8:30pm. Any issues please let me know.
Monday, September 7, 2009
Tuesday September 8 09 G
This is not Tabata anymore!
8 rounds of:
20 Pull ups
20 Push ups
20 Sit Ups
20 Squats
Sunday, September 6, 2009
Sunday September 6 09
Looking for a volunteer to run a Monday class at your convenience. Also, we need one more male participant for the CrossFit Element Challenge to round out our second team. You need to be registered by Monday night 12 pm. Let me know ASAP!
Saturday, September 5, 2009
Saturday September 5 09 W
Olympic Lifting/Skill Day
Come on in and work on something you suck at. At 10:00 Jeremy will be leading the O lifting Class
Thursday, September 3, 2009
Wednesday, September 2, 2009
Wednesday September 2nd 09
3 Reps, Snatch
5 Reps, Overhead Squats
7 Reps, Push Ups
As Many Rounds As Possible in 20 minutes
5 Reps, Overhead Squats
7 Reps, Push Ups
As Many Rounds As Possible in 20 minutes
Monday, August 31, 2009
Sunday, August 30, 2009
Saturday, August 29, 2009
Friday, August 28, 2009
Friday August 28 09
Warm up:
15 Minutes Get Warm
Skill:
Review movements
WOD:
400M run
30 Pull Ups
30 Box Jumps
30 Sit us
200M Run
30 Shoulder Press with bar
30 Wall Ball
30 KB Swings
200M
30 Jumping Squats with Bar
30 Bar V ups
30 D/U'S
400M
Wednesday, August 26, 2009
Thursday August 26 09 W
Warm Up:
Stick and Bar reps for all movements in Wod.
Skill:
Review movements
WOD:
CrossFit Total
Squat Shoulder PRess
Dead Lift
Tuesday, August 25, 2009
Wednesday August 26 09 GW
Warm Up:
400M
10 Squats
200M
Dynamic Stretching
Skill:
Dead Lift Mechanics
WOD:
100 Box Jumps
100 Bodyweight Deadlifts
Monday, August 24, 2009
Tuesday August 25 09 GMW
Warm Up:
1XCFHQ
1 x Alligator crawl
200M
Skill:
Dead Lift Mechanics
WOD:
21 15 9
Ring Dips
D/U's
Dead Lift 225/185
Sunday, August 23, 2009
Monday August 24 09 WM
Warm Up:
50 D/Us
5x100" Sprint
Skill:
DBHPC
WOD:
20 Dumbbell Hang Cleans
Sprint 100 meters
15 Dumbbell Hang Cleans
Sprint 100 meters
10 Dumbbell Hang Cleans
Sprint 100 meters
5 Dumbbell Hang Cleans
Sprint 100 meters
Sunday August 23 09 G
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Saturday, August 22, 2009
Saturday August 22 09 W
Warm Up:
400M
25 Squats
2x3x Ladder runs
Skill:
HPC mechanics
WOD:
Hang Power Clean
1 1 1 1 1 1 1
Thursday, August 20, 2009
Wednesday, August 19, 2009
Tuesday, August 18, 2009
Wednesday August 19 09 MG
Warm Up:
2 x CFHQ
Skill:
D/U's
WOD:
10 rounds of:
50 M Sprint
5 Burpies
50 M Sprint
25 D/U's
Monday, August 17, 2009
Sunday, August 16, 2009
Saturday, August 15, 2009
Sunday August 16 09 WG
Warm Up:
1 x CFHQ
Deadlift progression to working weight
Skill:
HSPU bands
Diane:
Deadlift 225#
Handstand Push Ups
21 15 9
Thursday, August 13, 2009
Friday August 14 09 G
Warm Up:
3 x CFHQ omit Pull Ups
Skill:
Pull Ups progressions/band work
Wod:
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.
Wednesday, August 12, 2009
Thursday August 13 09 WM
Warm Up:
10 Squats
10 Bar Back Squats
5 @ 50%
x 2
200m
Skill: Hip Drive
WOD:
5 Back Squats @ 75 % of Max
10 Double Unders
Max rounds in 15 Min
Fight Gone Bad 4
What it is:
Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the Crossfit community, we’ve proven what a small, totally committed group of people can accomplish.
This will be the first year that Canadian donations go to Prostate Cancer Canada (www.prostatecancer.ca).
Fight Gone Bad IV takes place on Saturday, September 26, 2009.
The event can take place at any Affiliate facility between 6am and 4pm
Rebel Fitness Guelph (CrossFit Guelph) hosted this charity fund raiser on Saturday September 27 08 at Rebel Fitness at 71 Wyndham St South. As a team Rebel Fitness Raised $1497.35 and ranked 89th out of 187 Facilities participating. The total raised by all the affiliates and participants was $574,595.
To Sign Up go to:
http://www.fgb4.org/
Click Register > Join an existing team > CrossFit Guelph
If you don’t want to raise funds but would like to support CrossFit Guelph you can go here:
https://www.rapidreghost.com/fgb/php/frpage.php?frID=26488
to make donations.
OR -
Go to http://www.fgb4.org/
Click Donate - > Search for team “CrossFit Guelph” > and choose the athlete you wish to sponsor.
The Facebook Group:
http://www.facebook.com/event.php?eid=115422014780
The event format is the Fight Gone Bad Crossfit format.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:
* 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 (Calories)
* The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
* The first three additions of Fight Gone Bad have raised a combined total of more than $1 million to provide funding for programs of the Wounded Warrior Project and Athletes for a Cure.
* There are three divisions eligible for awards.
* Affilliates with 25 or less Team Members.
* Affliliates with 26 or more Team Members.
* Regional Champions in both divisions.
Tuesday, August 11, 2009
Wednesday August 12 09 WMG
Warm Up:
10 min. Get warm.
Skill:
Muscle Up progression
Wod:
Max round sin 20 Min of:
3 Shoulder Press
10 Burpies
3 Muscle Ups
Monday, August 10, 2009
Tuesday August 11 09 MG
Warm Up:
1 x CFHQ
1 x 50 M
1 x 200M
1 x 400 M
Skill:
Pose Running
WOD:
4 x 800M
Between each run do 30 strict Push Ups.
Sunday, August 9, 2009
Saturday August 8 09 MWG
Thursday, August 6, 2009
Friday August 7 09 MGW
Skill Day. Pick a skill and work on it then make up a Wod composed of M, G and W. Everyone will do their wods and we will add them all to our archives.
Wednesday, August 5, 2009
Monday, August 3, 2009
Wednesday, June 10, 2009
Thursday June 10 09
Bear complex.
Clean to front squat to overhead to back squat and back.
10 9 8 7 6 5 4 3 2 1
run 200 M between each round.
Clean to front squat to overhead to back squat and back.
10 9 8 7 6 5 4 3 2 1
run 200 M between each round.
Thursday June 10 09
Bear complex.
Clean to front squat to overhead to back squat and back.
10 9 8 7 6 5 4 3 2 1
run 200 M between each round.
Clean to front squat to overhead to back squat and back.
10 9 8 7 6 5 4 3 2 1
run 200 M between each round.
Tuesday, June 9, 2009
Real Food vs Fake Food Part 2
Part 2 from The Fitness Spotlight. Real Vs fake Foods. There should be no surprises here. An easy to read article. Feel free to post comments or thoughts.
http://www.fitnessspotlight.com/2009/06/07/real-foods-fake-foods-2-creamer-italian-dressing-real-meat/
http://www.fitnessspotlight.com/2009/06/07/real-foods-fake-foods-2-creamer-italian-dressing-real-meat/
Real Food vs Fake Food Part 2
Part 2 from The Fitness Spotlight. Real Vs fake Foods. There should be no surprises here. An easy to read article. Feel free to post comments or thoughts.
http://www.fitnessspotlight.com/2009/06/07/real-foods-fake-foods-2-creamer-italian-dressing-real-meat/
http://www.fitnessspotlight.com/2009/06/07/real-foods-fake-foods-2-creamer-italian-dressing-real-meat/
Real Food Vs Fake Food #1
http://www.fitnessspotlight.com/2009/03/16/selling-ill-health-real-foods-fake-foods/
An interesting comparison of some common foods. From Fitness Spotlight.com
An interesting comparison of some common foods. From Fitness Spotlight.com
Real Food Vs Fake Food #1
http://www.fitnessspotlight.com/2009/03/16/selling-ill-health-real-foods-fake-foods/
An interesting comparison of some common foods. From Fitness Spotlight.com
An interesting comparison of some common foods. From Fitness Spotlight.com
Monday, June 8, 2009
Sunday, June 7, 2009
Weight Lose 101
This is an article I ran across that makes it simple to understand what needs to be done do be efficient with weight lose. It's from the life spotlight, formerly known as the "modern Forager"
http://www.fitnessspotlight.com/university/fatloss.htm
http://www.fitnessspotlight.com/university/fatloss.htm
Weight Lose 101
This is an article I ran across that makes it simple to understand what needs to be done do be efficient with weight lose. It's from the life spotlight, formerly known as the "modern Forager"
http://www.fitnessspotlight.com/university/fatloss.htm
http://www.fitnessspotlight.com/university/fatloss.htm
Saturday, June 6, 2009
Friday, June 5, 2009
Thursday, June 4, 2009
Wednesday, June 3, 2009
Tuesday, June 2, 2009
Monday, June 1, 2009
Sunday, May 31, 2009
Monday June 1 09
6 A.M
Barbara
5 rounds of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
7 A.M CrossFit Total
EVE TBA
Barbara
5 rounds of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
7 A.M CrossFit Total
EVE TBA
Monday June 1 09
6 A.M
Barbara
5 rounds of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
7 A.M CrossFit Total
EVE TBA
Barbara
5 rounds of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
7 A.M CrossFit Total
EVE TBA
Saturday, May 30, 2009
Friday, May 29, 2009
Thursday, May 28, 2009
Wednesday, May 27, 2009
Monday, May 25, 2009
Sunday, May 24, 2009
Saturday, May 23, 2009
Friday, May 22, 2009
Friday May 22 09
400M
10 rounds of:
3 Dead Lift 275
6 Ring Dips
9 Knee to Elbows
400M
The runs go at the beginning and end.
10 rounds of:
3 Dead Lift 275
6 Ring Dips
9 Knee to Elbows
400M
The runs go at the beginning and end.
Friday May 22 09
400M
10 rounds of:
3 Dead Lift 275
6 Ring Dips
9 Knee to Elbows
400M
The runs go at the beginning and end.
10 rounds of:
3 Dead Lift 275
6 Ring Dips
9 Knee to Elbows
400M
The runs go at the beginning and end.
Thursday, May 21, 2009
Tuesday, May 19, 2009
Monday, May 18, 2009
Tuesday May 19 09
5 rounds of:
Max reps 300# dead lift
Max reps ring dips.
Dead lift reps must be touch and go.
Max reps 300# dead lift
Max reps ring dips.
Dead lift reps must be touch and go.
Tuesday May 19 09
5 rounds of:
Max reps 300# dead lift
Max reps ring dips.
Dead lift reps must be touch and go.
Max reps 300# dead lift
Max reps ring dips.
Dead lift reps must be touch and go.
Sunday, May 17, 2009
Monday May 18 09
Mac is holding court. Workout will go around 11 - 12. Check the members section for updates. Tracey and I are taking the day off. Awesome cert!
Monday May 18 09
Mac is holding court. Workout will go around 11 - 12. Check the members section for updates. Tracey and I are taking the day off. Awesome cert!
Saturday, May 16, 2009
Sunday May 17 09
Jits is on at 11:00 Mac has graciously said he would open the door. Check the members post for WOD time.
Sunday May 17 09
Jits is on at 11:00 Mac has graciously said he would open the door. Check the members post for WOD time.
Friday, May 15, 2009
Saturday May 16 09
Mac's choice. Mac will be running the class on Saturday at 9 as Tracey and I will be in Oakville for the BB cert.
Saturday May 16 09
Mac's choice. Mac will be running the class on Saturday at 9 as Tracey and I will be in Oakville for the BB cert.
Thursday, May 14, 2009
Wednesday, May 13, 2009
Tuesday, May 12, 2009
Monday, May 11, 2009
Saturday, May 9, 2009
Saturday May 9th 09
10 Thrusters 95#/65#
50Ft walk w/ weight overhead
10 Thursters 95#/65#
AMRAP in 15 Minutes
50Ft walk w/ weight overhead
10 Thursters 95#/65#
AMRAP in 15 Minutes
Saturday May 9th 09
10 Thrusters 95#/65#
50Ft walk w/ weight overhead
10 Thursters 95#/65#
AMRAP in 15 Minutes
50Ft walk w/ weight overhead
10 Thursters 95#/65#
AMRAP in 15 Minutes
Thursday, May 7, 2009
Tuesday, May 5, 2009
Monday, May 4, 2009
Tuesday May 5 09
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Tuesday May 5 09
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Sunday, May 3, 2009
Saturday, May 2, 2009
Friday, May 1, 2009
Friday May 1 09
Morning:
2 Clean and Jerk on th minute for 15 minutes. 90% of single rep max.
Evening- TBA
2 Clean and Jerk on th minute for 15 minutes. 90% of single rep max.
Evening- TBA
Friday May 1 09
Morning:
2 Clean and Jerk on th minute for 15 minutes. 90% of single rep max.
Evening- TBA
2 Clean and Jerk on th minute for 15 minutes. 90% of single rep max.
Evening- TBA
Thursday, April 30, 2009
Monday, April 27, 2009
Sunday, April 26, 2009
Monday April 27 09
Run 2 K
Dead Lift 2000#'s
5x 50 Meter sprint
100 M Walking Lunges
Deadlifts may be at any weight ex. 250x8=2000 or 100 x 20=2000. Rest long enough between sprints to ensure they are sprints not runs
Dead Lift 2000#'s
5x 50 Meter sprint
100 M Walking Lunges
Deadlifts may be at any weight ex. 250x8=2000 or 100 x 20=2000. Rest long enough between sprints to ensure they are sprints not runs
Monday April 27 09
Run 2 K
Dead Lift 2000#'s
5x 50 Meter sprint
100 M Walking Lunges
Deadlifts may be at any weight ex. 250x8=2000 or 100 x 20=2000. Rest long enough between sprints to ensure they are sprints not runs
Dead Lift 2000#'s
5x 50 Meter sprint
100 M Walking Lunges
Deadlifts may be at any weight ex. 250x8=2000 or 100 x 20=2000. Rest long enough between sprints to ensure they are sprints not runs
Friday, April 24, 2009
Friday April 24 09
- 120 Double-unders
- 21 Knees-to-elbows
- 21 Jump squats
- 21 Burpees
- 80 Double-unders
- 15 Knees-to-elbows
- 15 Jump squats
- 15 Burpees
- 40 Double-unders
- 9 Knees-to-elbows
- 9 Jump squats
- 9 Burpees
Friday April 24 09
- 120 Double-unders
- 21 Knees-to-elbows
- 21 Jump squats
- 21 Burpees
- 80 Double-unders
- 15 Knees-to-elbows
- 15 Jump squats
- 15 Burpees
- 40 Double-unders
- 9 Knees-to-elbows
- 9 Jump squats
- 9 Burpees
Thursday, April 23, 2009
Thursday April 23rd 09
10 Push Jerks, 95#
10 Wall Ball
10 HSPU
10 KB, Swings
As many rounds as possible in 20 minutes
10 Wall Ball
10 HSPU
10 KB, Swings
As many rounds as possible in 20 minutes
Thursday April 23rd 09
10 Push Jerks, 95#
10 Wall Ball
10 HSPU
10 KB, Swings
As many rounds as possible in 20 minutes
10 Wall Ball
10 HSPU
10 KB, Swings
As many rounds as possible in 20 minutes
Tuesday, April 21, 2009
Wednesday April 22 09
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
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 April 22 09
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
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
Tuesday April 21st 2009
"Chelsea"
5 Pull Ups
10 Push Ups
15 Squats
Every minute on the minute for 30 minutes.
5 Pull Ups
10 Push Ups
15 Squats
Every minute on the minute for 30 minutes.
Tuesday April 21st 2009
"Chelsea"
5 Pull Ups
10 Push Ups
15 Squats
Every minute on the minute for 30 minutes.
5 Pull Ups
10 Push Ups
15 Squats
Every minute on the minute for 30 minutes.
Sunday, April 19, 2009
Monday April 20 09
Complete 7 rounds of the following:
Deadlifts 225 lbs
Box Jumps 24in box
*Perform as many reps as possible in 15 seconds and rest for 45 seconds. 1 full round is equal to 15 seconds of deadlifts with 45 seconds rest and 15 seconds of box jumps with 45 seconds rest.
Monday April 20 09
Complete 7 rounds of the following:
Deadlifts 225 lbs
Box Jumps 24in box
*Perform as many reps as possible in 15 seconds and rest for 45 seconds. 1 full round is equal to 15 seconds of deadlifts with 45 seconds rest and 15 seconds of box jumps with 45 seconds rest.
Saturday, April 18, 2009
Friday, April 17, 2009
Thursday, April 16, 2009
Thursday April 16th 09
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Thursday April 16th 09
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Tuesday, April 14, 2009
Wednesday April 15 09
Complete the following twice for time:
- 20 pull-ups
- 20 push-ups
- 20 Abmat sit-ups
- 20 squats
- Run 400m with 20# medball
- 20 burpees
- 20 box jumps (20")
- 20 walking lunge steps
- 20 push press (75#/55#)
- Run 400m with 20# medball
Wednesday April 15 09
Complete the following twice for time:
- 20 pull-ups
- 20 push-ups
- 20 Abmat sit-ups
- 20 squats
- Run 400m with 20# medball
- 20 burpees
- 20 box jumps (20")
- 20 walking lunge steps
- 20 push press (75#/55#)
- Run 400m with 20# medball
Tuesday April 14 09
Team Wod
Using the Dead, Clean and Bench move as much weight as you can in 20 minutes. No more then 5 reps in a row and everyone must do at least 5 reps of all three exercises.
Using the Dead, Clean and Bench move as much weight as you can in 20 minutes. No more then 5 reps in a row and everyone must do at least 5 reps of all three exercises.
Tuesday April 14 09
Team Wod
Using the Dead, Clean and Bench move as much weight as you can in 20 minutes. No more then 5 reps in a row and everyone must do at least 5 reps of all three exercises.
Using the Dead, Clean and Bench move as much weight as you can in 20 minutes. No more then 5 reps in a row and everyone must do at least 5 reps of all three exercises.
Sunday, April 12, 2009
Saturday, April 11, 2009
Friday, April 10, 2009
Thursday, April 9, 2009
Friday April 10 09
Open Class at 12:00
I will be there doing Starting Strength and Mac has posted that he will be there as well.
I will be there doing Starting Strength and Mac has posted that he will be there as well.
Friday April 10 09
Open Class at 12:00
I will be there doing Starting Strength and Mac has posted that he will be there as well.
I will be there doing Starting Strength and Mac has posted that he will be there as well.
Wednesday, April 8, 2009
Tuesday, April 7, 2009
Tuesday April 7 09
Clean and walk
1 1 1 1 1 Cleans
WOD @ 80% of max clean
10 8 6 4 2 1
Clean-walk 100'
Do the number of cleans then walk 100' with the bar in the racked position.
1 1 1 1 1 Cleans
WOD @ 80% of max clean
10 8 6 4 2 1
Clean-walk 100'
Do the number of cleans then walk 100' with the bar in the racked position.
Tuesday April 7 09
Clean and walk
1 1 1 1 1 Cleans
WOD @ 80% of max clean
10 8 6 4 2 1
Clean-walk 100'
Do the number of cleans then walk 100' with the bar in the racked position.
1 1 1 1 1 Cleans
WOD @ 80% of max clean
10 8 6 4 2 1
Clean-walk 100'
Do the number of cleans then walk 100' with the bar in the racked position.
Sunday, April 5, 2009
Monday April 6 09
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Monday April 6 09
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Saturday, April 4, 2009
Friday, April 3, 2009
Friday April 3 09
3 3 3 3 3
Front Squat
Use this as a combination of Warm Up and Strength work
WOD:
10 Pull Ups
10 Ring Dips
10 rounds.
Front Squat
Use this as a combination of Warm Up and Strength work
WOD:
10 Pull Ups
10 Ring Dips
10 rounds.
Friday April 3 09
3 3 3 3 3
Front Squat
Use this as a combination of Warm Up and Strength work
WOD:
10 Pull Ups
10 Ring Dips
10 rounds.
Front Squat
Use this as a combination of Warm Up and Strength work
WOD:
10 Pull Ups
10 Ring Dips
10 rounds.
Wednesday, April 1, 2009
Thursday April 2 09
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-up
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-up
Thursday April 2 09
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-up
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-up
Monday, March 30, 2009
Sunday, March 29, 2009
Friday, March 27, 2009
Thursday, March 26, 2009
Wednesday, March 25, 2009
Wednesday March 25 09
10 Wall Ball 14/20
15 Sit Ups
20 Squats
25 Floor Wipers 135# L/R+1 rep
30 Box Jumps
AMRAP 25 Min
15 Sit Ups
20 Squats
25 Floor Wipers 135# L/R+1 rep
30 Box Jumps
AMRAP 25 Min
Wednesday March 25 09
10 Wall Ball 14/20
15 Sit Ups
20 Squats
25 Floor Wipers 135# L/R+1 rep
30 Box Jumps
AMRAP 25 Min
15 Sit Ups
20 Squats
25 Floor Wipers 135# L/R+1 rep
30 Box Jumps
AMRAP 25 Min
Monday, March 23, 2009
Monday March 23rd 09
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Monday March 23rd 09
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Sunday, March 22, 2009
Sunday March 22 09 CrossFit Games
Hey everyone, let me know if you are interested in going to either the CrossFit Games or The Canadian CrossFit Challenges.
I'm going to go ahead and assume participation from Tracey, Silas, Adrian, Austin and Perry for the games in Oakville. The organizers from each have contacted me asking for a head count.
Thanks
I'm going to go ahead and assume participation from Tracey, Silas, Adrian, Austin and Perry for the games in Oakville. The organizers from each have contacted me asking for a head count.
Thanks
Sunday March 22 09 CrossFit Games
Hey everyone, let me know if you are interested in going to either the CrossFit Games or The Canadian CrossFit Challenges.
I'm going to go ahead and assume participation from Tracey, Silas, Adrian, Austin and Perry for the games in Oakville. The organizers from each have contacted me asking for a head count.
Thanks
I'm going to go ahead and assume participation from Tracey, Silas, Adrian, Austin and Perry for the games in Oakville. The organizers from each have contacted me asking for a head count.
Thanks
Saturday, March 21, 2009
Thursday, March 19, 2009
Friday March 20 09
5 rounds of:
30 Second L sit-if you have to break it up...
30 Jumping Squats 135/95
30 Double Unders
30 Second L sit-if you have to break it up...
30 Jumping Squats 135/95
30 Double Unders
Friday March 20 09
5 rounds of:
30 Second L sit-if you have to break it up...
30 Jumping Squats 135/95
30 Double Unders
30 Second L sit-if you have to break it up...
30 Jumping Squats 135/95
30 Double Unders
Thursday March 19th 09
Max Rounds in 20 minutes of:
5 Wall Ball
10 Box Jumps
15 Double Unders
20 KB Swings
5 Wall Ball
10 Box Jumps
15 Double Unders
20 KB Swings
Thursday March 19th 09
Max Rounds in 20 minutes of:
5 Wall Ball
10 Box Jumps
15 Double Unders
20 KB Swings
5 Wall Ball
10 Box Jumps
15 Double Unders
20 KB Swings
Tuesday, March 17, 2009
Sunday, March 15, 2009
Saturday, March 14, 2009
Saturday March 14 09
3 rounds of:
15 Tire flips and jump throughs. There and back is one rep
15 Walking Lunges OH 45#
15 Thrusters 95#
15 Tire flips and jump throughs. There and back is one rep
15 Walking Lunges OH 45#
15 Thrusters 95#
Saturday March 14 09
3 rounds of:
15 Tire flips and jump throughs. There and back is one rep
15 Walking Lunges OH 45#
15 Thrusters 95#
15 Tire flips and jump throughs. There and back is one rep
15 Walking Lunges OH 45#
15 Thrusters 95#
Friday, March 13, 2009
Thursday, March 12, 2009
Thursday March 12th 09
Skill Work - 9 Fundamental Movements
+
Cindy! Max rds 20 min of:
5 Pull Ups
10 Push Ups
15 Squats
+
Cindy! Max rds 20 min of:
5 Pull Ups
10 Push Ups
15 Squats
Thursday March 12th 09
Skill Work - 9 Fundamental Movements
+
Cindy! Max rds 20 min of:
5 Pull Ups
10 Push Ups
15 Squats
+
Cindy! Max rds 20 min of:
5 Pull Ups
10 Push Ups
15 Squats
Tuesday, March 10, 2009
Monday, March 9, 2009
Tuesday March 10 09
Complete as many rounds as you can in 5 minutes of:
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
- 3 Handstand push-ups
- 6 Sumo deadlift high pulls (boys: 75#; girls: 55#)
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
- 4 Thrusters (boys: 75#; girls: 55#)
- 8 Pull-ups
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
- 5 Kettlebell swings (boys: 32kg; girls: 24kg)
- 10 Wall Ball ( boys 20#,girls,10#)
Tuesday March 10 09
Complete as many rounds as you can in 5 minutes of:
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
- 3 Handstand push-ups
- 6 Sumo deadlift high pulls (boys: 75#; girls: 55#)
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
- 4 Thrusters (boys: 75#; girls: 55#)
- 8 Pull-ups
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
- 5 Kettlebell swings (boys: 32kg; girls: 24kg)
- 10 Wall Ball ( boys 20#,girls,10#)
Sunday, March 8, 2009
Saturday, March 7, 2009
Friday, March 6, 2009
Thursday, March 5, 2009
Olympic Lifting
Just a reminder that we will be having another Olympic Lifting Day this week end coming. Saturday the 7th at 10 A.M This is a great opportunity to focus our training and help each other get better.
See you on Saturday.
See you on Saturday.
Olympic Lifting
Just a reminder that we will be having another Olympic Lifting Day this week end coming. Saturday the 7th at 10 A.M This is a great opportunity to focus our training and help each other get better.
See you on Saturday.
See you on Saturday.
Wednesday, March 4, 2009
Thursday March 5 09
Diane has a nasty step sister.
21 15 9
Pull Ups
Dead Lift 225#
Compare to Thursday Oct 30 08
21 15 9
Pull Ups
Dead Lift 225#
Compare to Thursday Oct 30 08
Thursday March 5 09
Diane has a nasty step sister.
21 15 9
Pull Ups
Dead Lift 225#
Compare to Thursday Oct 30 08
21 15 9
Pull Ups
Dead Lift 225#
Compare to Thursday Oct 30 08
Monday, March 2, 2009
Tuesday March 3 09
Barbara
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Tuesday March 3 09
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Sunday, March 1, 2009
Sunday March 1 09
CONGRATULATIONS TRACEY ON YOUR FIRST MUSCLE UP!! It has been a long time coming. Way to persevere.
Sunday March 1 09
CONGRATULATIONS TRACEY ON YOUR FIRST MUSCLE UP!! It has been a long time coming. Way to persevere.
Sunday March 1 09
Uma
Compare to Sept 25 08
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.
Compare to Sept 25 08
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.
Sunday March 1 09
Uma
Compare to Sept 25 08
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.
Compare to Sept 25 08
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.
Saturday, February 28, 2009
Saturday February 28th 09
Starting Strength Workout "B"
3x5 Squats
3x5 Military Shoulder Press
3x5 Power Clean
3x5 Squats
3x5 Military Shoulder Press
3x5 Power Clean
Saturday February 28th 09
Starting Strength Workout "B"
3x5 Squats
3x5 Military Shoulder Press
3x5 Power Clean
3x5 Squats
3x5 Military Shoulder Press
3x5 Power Clean
Friday, February 27, 2009
Wednesday, February 25, 2009
Thursday February 26 08
3 6 9 12 15 12 9 6 3
Turkish Get Ups
Kettle bell swings.
You do not have to use the same weight for both.
Turkish Get Ups
Kettle bell swings.
You do not have to use the same weight for both.
Thursday February 26 08
3 6 9 12 15 12 9 6 3
Turkish Get Ups
Kettle bell swings.
You do not have to use the same weight for both.
Turkish Get Ups
Kettle bell swings.
You do not have to use the same weight for both.
Tuesday, February 24, 2009
Monday, February 23, 2009
Sunday, February 22, 2009
Saturday, February 21, 2009
Thursday, February 19, 2009
Friday February 20 09
Five and Dime
5 clean and jerk 115
10 pull ups
5 box jumps
10 KB swings 55
5 ring dips
5 rounds
Compare to
5 clean and jerk 115
10 pull ups
5 box jumps
10 KB swings 55
5 ring dips
5 rounds
Compare to
Tuesday August 26 08
Friday February 20 09
Five and Dime
5 clean and jerk 115
10 pull ups
5 box jumps
10 KB swings 55
5 ring dips
5 rounds
Compare to
5 clean and jerk 115
10 pull ups
5 box jumps
10 KB swings 55
5 ring dips
5 rounds
Compare to
Tuesday August 26 08
Wednesday, February 18, 2009
Thursday February 19 09
"Grace"
Clean and Jerk 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Clean and Jerk 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Tuesday, February 17, 2009
Wednesday-Workout of the Day
Max rounds in 20 min of:
Jumping Squats x 21
L Raises x 15
Hollow Rock x 9
Jumping Squats x 21
L Raises x 15
Hollow Rock x 9
Monday, February 16, 2009
Tuesday - Work Out of the Day
21 15 9
Pistols-alternating legs
Tuck (support) to L sit-parallets
Jumping OHS (air)
Pistols-alternating legs
Tuck (support) to L sit-parallets
Jumping OHS (air)
Friday, February 13, 2009
Saturday Feb 14th and Sunday Feb 15th
No Classes....Mike and Tracey are off to the Gymnastics Certification.
Happy Valentine's Day!
Happy Valentine's Day!
Thursday, February 12, 2009
Wednesday, February 11, 2009
Thursday February12 09
"Haley" dedicated to my number 1 Daughter who turned 14 on Monday.
20/25/30
Burpees
Dumbbell Russian Step Ups
Double Unders
20/25/30
Burpees
Dumbbell Russian Step Ups
Double Unders
Tuesday, February 10, 2009
Wednesday February 11 09
With Kudos to Jamie:
21 15 9
HPC
2x front lunges
Shoulder Press
Between each round do 50 D/U's
95#
21 15 9
HPC
2x front lunges
Shoulder Press
Between each round do 50 D/U's
95#
Monday, February 9, 2009
Tuesday February 10th 09
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Monday February 9th 09
Box Jumps
Row
DL
Burpees
t1 minute at each station...4 rounds: 30 seconds between rounds
Row
DL
Burpees
t1 minute at each station...4 rounds: 30 seconds between rounds
Sunday, February 8, 2009
New PRs
We have a lot of new PRs... If I forget yours.. post to comments!
D/U's Amanda 7, Adrian35
Deadlifts:
Amanda - 180 * Kendra - 150 * Mac - 430 * Steve - 250 * Lee - 330 * Tao - 95
Shoulder Press:
Amanda - 55 * Kendra 52.5
Back Squat:
Mac - 330 * Lee - 300 * Kendra - 100 * Amanda - 145
Clean:
Tsuyoshi - 135
Adrian - 210
Lee - 205
Tracey - 125
Esther - 130 (Clean and Jerk)
D/U's Amanda 7, Adrian35
Deadlifts:
Amanda - 180 * Kendra - 150 * Mac - 430 * Steve - 250 * Lee - 330 * Tao - 95
Shoulder Press:
Amanda - 55 * Kendra 52.5
Back Squat:
Mac - 330 * Lee - 300 * Kendra - 100 * Amanda - 145
Clean:
Tsuyoshi - 135
Adrian - 210
Lee - 205
Tracey - 125
Esther - 130 (Clean and Jerk)
Saturday, February 7, 2009
Sunday February 8th 09
Heavy Bag Step Ups/Box Jumps 1 Length
7 Turkish Get Ups
Heavy Bag Step Ups/Box Jumps 1 Length
21 Burpees (strict form)
Heavy Bag Step Ups/Box Jumps 1 Length
5 Turkish Get Ups
Heavy Bag Step Ups/Box Jumps 1 Length
15 Burpees
Heavy Bag Step Ups/Box Jumps 1 Length
3 Turkish Get Ups
Heavy Bag Step Ups/Box Jumps 1 Length
9 Burpees
Olympic Lifting at 11am
7 Turkish Get Ups
Heavy Bag Step Ups/Box Jumps 1 Length
21 Burpees (strict form)
Heavy Bag Step Ups/Box Jumps 1 Length
5 Turkish Get Ups
Heavy Bag Step Ups/Box Jumps 1 Length
15 Burpees
Heavy Bag Step Ups/Box Jumps 1 Length
3 Turkish Get Ups
Heavy Bag Step Ups/Box Jumps 1 Length
9 Burpees
Olympic Lifting at 11am
Friday, February 6, 2009
Friday February 6th 09
CrossFit Total
Do 3 reps at each, add the highest successful effort of each for your total.
Back Squat
Shoulder Press
Deadlift
Do 3 reps at each, add the highest successful effort of each for your total.
Back Squat
Shoulder Press
Deadlift
Wednesday, February 4, 2009
Thursday February 5 09
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 Sit-ups
25 Back Extensions
25 Knees to Elbows
2 pood Kettlebell swings, 25 reps
25 Sit-ups
25 Back Extensions
25 Knees to Elbows
Tabata Protocols
from Chris Strouds Blog at:
http://crossfit.chrisstroud.net
Tabata is basically four minutes of High Intensirt Interval Training (HIIT). It is 20 seconds of work with 10 seconds of rest and 8 rounds total. All eight rounds are the same exercise. For example, if you were to do tabata squats it you would do as many squats in a row for 20 second, rest 10 seconds, do as many squats in 20 seconds, and so on until you complete eight rounds. Depending on the what the work out calls for, you either count the amount of reps in the last round or the total amount of reps in all eight round; the later is more widely used.
The Tabata protocal is a unique rep scheme that seems to benifit a broad range of athletes (Explained in ‘The Why’). Since Crossfit focuses on ‘Increasing Work Capacity Across Broad Time and Modal Domains (ICWCABTAMD)’ this seems to fit very well into Crossfit programming.
Dr. Izumi Tabata Phd is the researcher from Japan’s National Institute of Fitness and Sports in Kanoya who proved what many fitness buff’s already knew, which is short bursts of high intensity exercise resulted in more conditioning than moderate exercise for long periods of time [For example, sprints vs. jogging (p.s. I hate jogging)].
What many people do not know is that Izumi Tabata is not the originator of the Tabata protocal. The head coach of the Japanese speed skating team provided the rep scheme will Dr. Tabata researched it.
In one of Tabata’s study, men performed tabata exercises (exercise bike) for 5 days a week for 6 weeks. At the end of the study, on an average there was a 14% increase in aerobic capacity. Additionally, the test subjects anaerobic capacity increased by 28%. By increasing the test subjects aerobic (with oxygen) and anaerobic (without oxygen) it would increase ones conditioning for both endurance related and strength related aspects of ones fitness; which is pretty sweet for crossfitters.
As a comparison, running at 70% capactiy (jogging) for 60 minutes a day for 5-6 days for 6 weeks only increased aerobic capacity by 9.5% with no change in anaerobic capacity. What does this mean? Performing 4 minutes of high intensity work is better than 60 minutes of running! Coach Glassman mentions that “these high-intensity work outs produce this dramatic aerobic benifit with out muscle waisting brought about by endurance training.” With Tabata, it is proven that you receive greater aerobic and anaerobic stimulus then endurance training while at the same time there is no atrophy.
http://crossfit.chrisstroud.net
Tabata is basically four minutes of High Intensirt Interval Training (HIIT). It is 20 seconds of work with 10 seconds of rest and 8 rounds total. All eight rounds are the same exercise. For example, if you were to do tabata squats it you would do as many squats in a row for 20 second, rest 10 seconds, do as many squats in 20 seconds, and so on until you complete eight rounds. Depending on the what the work out calls for, you either count the amount of reps in the last round or the total amount of reps in all eight round; the later is more widely used.
The Tabata protocal is a unique rep scheme that seems to benifit a broad range of athletes (Explained in ‘The Why’). Since Crossfit focuses on ‘Increasing Work Capacity Across Broad Time and Modal Domains (ICWCABTAMD)’ this seems to fit very well into Crossfit programming.
The Who?
Dr. Izumi Tabata Phd is the researcher from Japan’s National Institute of Fitness and Sports in Kanoya who proved what many fitness buff’s already knew, which is short bursts of high intensity exercise resulted in more conditioning than moderate exercise for long periods of time [For example, sprints vs. jogging (p.s. I hate jogging)].
What many people do not know is that Izumi Tabata is not the originator of the Tabata protocal. The head coach of the Japanese speed skating team provided the rep scheme will Dr. Tabata researched it.
The Why
In one of Tabata’s study, men performed tabata exercises (exercise bike) for 5 days a week for 6 weeks. At the end of the study, on an average there was a 14% increase in aerobic capacity. Additionally, the test subjects anaerobic capacity increased by 28%. By increasing the test subjects aerobic (with oxygen) and anaerobic (without oxygen) it would increase ones conditioning for both endurance related and strength related aspects of ones fitness; which is pretty sweet for crossfitters.
As a comparison, running at 70% capactiy (jogging) for 60 minutes a day for 5-6 days for 6 weeks only increased aerobic capacity by 9.5% with no change in anaerobic capacity. What does this mean? Performing 4 minutes of high intensity work is better than 60 minutes of running! Coach Glassman mentions that “these high-intensity work outs produce this dramatic aerobic benifit with out muscle waisting brought about by endurance training.” With Tabata, it is proven that you receive greater aerobic and anaerobic stimulus then endurance training while at the same time there is no atrophy.
Tuesday, February 3, 2009
Wednesday February 4 09
1 2 3 4 5 6 7 8 9 10 9 8 7 6 5 4 3 2 1
Hang Power Clean, Thruster, Back Squat, Over Head, Hang Power Clean. Bar can rest anywhere but the ground. Between each round do the corrosponding number of Burpees.
Olympic Lifting Day and Our 2nd Fight Club
O lifting will go on Sunday the 8th of feb with the 2nd Fight Club get together scheduled for Sunday Feb 22. Both will run from 11- 1pm. Fight Club will be beginners Jui Jitsu
Monday, February 2, 2009
February 3 09
L Pull Up
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
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, February 1, 2009
Saturday, January 31, 2009
Thursday, January 29, 2009
Friday January 30 09
Happy Birthday Tracey!
TRACEY:
SDHP 75/95
D/U's
Hang Power Cleans 75/95
K/B swings
27-22-17-12-7-2
TRACEY:
SDHP 75/95
D/U's
Hang Power Cleans 75/95
K/B swings
27-22-17-12-7-2
Wednesday, January 28, 2009
First Aid Course
Anyone interested in getting their first Aid and CPR accredidation please touchbase with me. Bill has agreed to run a course for us in a no nonsense learn what you need kind of way.
Tuesday, January 27, 2009
Wednesday January 28 09
Morning
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Evening:
21 15 9
Weighted Box Jumps
HSPU
Dumbell Squat Cleans
Dips
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Evening:
21 15 9
Weighted Box Jumps
HSPU
Dumbell Squat Cleans
Dips
Monday, January 26, 2009
January 27 09
3 rounds of:
50 Air Squats
Dumbell Clean and Jerk x 25
Weighted Lunges x 50
Use one of your clean and jerk dumbells as your lunge weight.
50 Air Squats
Dumbell Clean and Jerk x 25
Weighted Lunges x 50
Use one of your clean and jerk dumbells as your lunge weight.
Sunday, January 25, 2009
January 26 09
Inspired by Mac and the boys in Mississauga.
Double body weight Dead lift 30 reps for time.
Double body weight Dead lift 30 reps for time.
Sunday January 25th 09
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Saturday, January 24, 2009
Thursday, January 22, 2009
Friday January 23 09
We will be doing a circuit today. 1 min rounds at different stations.These will be determined by the number of people in. One of the stations will be the old 1-2 sprawl.
Wednesday, January 21, 2009
Tuesday, January 20, 2009
Tuesday January 20th 09
21-15-9
Hang Power cleans 135/95#
Knees to elbows
KB Swings
+500m row (in warm up)
Hang Power cleans 135/95#
Knees to elbows
KB Swings
+500m row (in warm up)
Sunday, January 18, 2009
Sunday January 18th 09
"Chelsea"
5 Pull Ups
10 Push Ups
15 Squats
Every minute on the minute for 30 minutes
5 Pull Ups
10 Push Ups
15 Squats
Every minute on the minute for 30 minutes
Saturday, January 17, 2009
Friday, January 16, 2009
Friday January 16 08
Hey everyone. I have added a bunch of videos. They are under the Gallery/Videos/CrossFit movements. Lots of good stuff there.
Thursday, January 15, 2009
Friday January 16 09
Fight Gone Bad:
- 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 (Calories)
Old People Doing CrossFit
This sure as hell ain't Jason Rhabdo Kaplan. For those of you that do not go to the main page every day and may have missed this...I found this uniquely inspiring.
The Silvers.
The Silvers.
Wednesday, January 14, 2009
Tuesday, January 13, 2009
Tuesday January 13 09
7 rounds of:
7 Dead lifts
5 Cleans
3 Jerks
Use same weight for all reps in each round
7 Dead lifts
5 Cleans
3 Jerks
Use same weight for all reps in each round
Sunday, January 11, 2009
Monday January 12 09
Saturday, January 10, 2009
Saturday January 10 09
Linda
AKA 3 Bars of Death
10 9 8 7 6 5 4 3 2 1
I.5xBW deadlift
BW Bench Press
Clean 3/4 BW
AKA 3 Bars of Death
10 9 8 7 6 5 4 3 2 1
I.5xBW deadlift
BW Bench Press
Clean 3/4 BW
Thursday, January 8, 2009
Thursday January 8 09
3 Rounds for Time of:
25 KB Swings, 1.5 Pood
20 Box Jumps
15 DB Cleans 60#/40#
10 Hollow Rock
25 KB Swings, 1.5 Pood
20 Box Jumps
15 DB Cleans 60#/40#
10 Hollow Rock
Tuesday, January 6, 2009
Wednesday January 7th 09
Complete as many rounds as you can in 20 minutes of:
* 5 deadlifts
* 5 hang power cleans
* 5 front squats
* 5 push jerks
Weight for men is 135#. Weight for women is 95#.
* 5 deadlifts
* 5 hang power cleans
* 5 front squats
* 5 push jerks
Weight for men is 135#. Weight for women is 95#.
Monday, January 5, 2009
Sunday, January 4, 2009
Saturday, January 3, 2009
Friday, January 2, 2009
Saturday January 3 08 MGW
Evil 3'S
3 x Deadlift - 200#
6 x HSPU
9 x Hollow Rock
12 x Shoulder Press - 95#
15 x D/U's
18 x Pull Ups
21 x Weighted Lunges
24 X Box Jumps
27 x Front Squat - 95#
30 x K2E
3 x Deadlift - 200#
6 x HSPU
9 x Hollow Rock
12 x Shoulder Press - 95#
15 x D/U's
18 x Pull Ups
21 x Weighted Lunges
24 X Box Jumps
27 x Front Squat - 95#
30 x K2E
Olympic Lifting Class on Saturday!
We will be doing our first O lifting class on Saturday. It is scheduled to run after the 9 am class and will be offered the first Saturday of each month.
Thursday, January 1, 2009
CrossFit Guelph Resolutions
First off, thank you to all our members who have supported and helped our little club grow. I wish you all happiness and prosperity and of course more CrossFit in the New Year. It has a been a priveledge to watch everyone improve over the last year. Thank you for letting us share in your growth.
I have only one resolution this year...My pledge to all of us at CrossFit Guelph is to continue to work as hard as I can to provide all the resources we need to continue to train ourselves and others at the level we have become accustomed to.
If there is anything we need to add, if you feel we are lacking in some respect please let me know and I will do my best to rectify the situation ASAP.
Thank you all for making our first official year a success. I am proud to train with each and everyone of you. Here is to a Year filled with Pr's and calluses.
3 2 1 GO!!
Michael
I have only one resolution this year...My pledge to all of us at CrossFit Guelph is to continue to work as hard as I can to provide all the resources we need to continue to train ourselves and others at the level we have become accustomed to.
If there is anything we need to add, if you feel we are lacking in some respect please let me know and I will do my best to rectify the situation ASAP.
Thank you all for making our first official year a success. I am proud to train with each and everyone of you. Here is to a Year filled with Pr's and calluses.
3 2 1 GO!!
Michael
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