Thursday, December 31, 2009

Happy New Year, Kick ASS in 2010!

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.

Saturday January 1 2010

Day Off. See you on Sunday at 10:00 A.M

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!

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

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

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!





Thursday December 24 09

DAY OFF EVERYONE. HAPPY HOLIDAYS

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!

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

Tuesday December 22 09

21 15 9

B/W Back Squat

B/W HPC

Sunday, December 20, 2009

Monday December 21 09 M

10 Pullups

15 Box Jumps

20 D/U's

Max rounds in 20 minutes.

Sunday December 20 09

Si's Choice.

Friday, December 18, 2009

Saturday December 19 09

Skill Day

Olympic Lifting

Wod TBA

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.

Wednesday, December 16, 2009

Thursday December 17 09

1 1 1 1 1

Squat Cleans

1 1 1 1 1

Bench Press

500D/U's

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

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.

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

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.

Sunday December13 09

Snatches

1 1 1 1 1 1 1

Friday, December 11, 2009

Saturday Dec 12 09

CrossFit Total

Back Squat

Shoulder Press

Dead Lift

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.

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.

Monday, December 7, 2009

Tuesday Dec 8 09

Christine:

3 rounds of

500M row

12 B/W Dead Lifts

21 Box Jumps

Sunday, December 6, 2009

Monday Dec 7 09

Max rounds in 20 min of:

10 Kb Swings

5 Burpie Pull ups

10 Double Unders

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.

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.

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!

Friday, December 4, 2009

10 rounds of:

225/185# deadlift x 3

Shins to bar x 5

Thursday, December 3, 2009

Friday Dec 4 09

In preparation for winter:

Virtual shoveling/Push Ups

30 25 20 15 10 5

Wednesday, December 2, 2009

Thursday Dec 3 09

Front Squat

1-1-1-1-1

Tuesday, December 1, 2009

Wednesday Dec 2 09

Max rounds in 20 minutes of:

Turkish Get Ups x5 per side 40#

25 Squats

12 pull ups

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
Last weeks PR's:

Sandra 11 D/U's

Kate 18 D/U's

Aurora 55# Squat Clean

Betty 65# Power Clean.

Congrats to all of you and keep em coming!

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

Saturday, November 28, 2009

Sunday November 29 09

Max rounds 20 min of:

5 SDHP@ 95/65

5 Hollow Rock

5 Wall Ball

Thursday, November 26, 2009

Friday November 27 09

7 rounds of:

HPC x 10  95#

Strict Pull Ups x 5

D/U's x 15

Wednesday, November 25, 2009

Tuesday, November 24, 2009

Thursday November 26 09

Front Squat

1 1 1 1 1 1 1

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.

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

Sunday Novemeber 22 09

Dead lift

Box Jumps

21 15 9

225/155

Saturday, November 21, 2009

Saturday November 21st

"Christine"

3 rounds for time

500m row

12 BW Deadlift

21 Box Jumps

Friday, November 20, 2009

Friday November 20 09

Have a snatch day:


Snatch


1 1 1 1 1 1 1

Wednesday, November 18, 2009

Thursday November 19 09

Max rounds in 15 min of:

5 L-Hold Pull Ups
10 Tru Push Ups
15 Double Unders

Tuesday, November 17, 2009

Wednesday November 18 09

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Monday, November 16, 2009

Tuesday November 17 09

21-15-9
Pullups
Backsquat 135#
KB Swings 1.5 Pood

Sunday, November 15, 2009

Monday Novemebr 16 09

"Angie"

100 Pull ups

100 Push Ups

100 Sit Ups

100 Squats

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

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

Wednesday, November 11, 2009

Wednesday November 12 09

1 1 1 1 1 1 1

Clean and Jerk

Buy in:

100/50

D/U's

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

Tuesday November 10 09

5 rounds of

7 x PP@ 135

14 P/U

21 D/U's

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

Saturday, November 7, 2009

Sunday November 8 09

5 rounds of:

7 Push Presses 135 lbs
14 Push Ups
21 Double Unders

Saturday November 7th 09

Tabata Mash Up:

Squats

Wall Ball

KB Swings

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

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#

Grand Re-Opening Saturday November 28th


More information to follow!

Tuesday, November 3, 2009

Wednesday November 4 09

Annie

50 40 30 20 10

Double Unders

Sit Ups

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

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#

Monday, October 26, 2009

Tuesday October 27th 09

"Grace"

30 Clean and Jerks 135#/95#

for Time

Sunday, October 25, 2009

Monday October 26th 09

5 Rounds for time of:

5 Burpees

15 Dumbell Thrusters 45#/30#

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

Saturday, October 24, 2009

Saturday October 24th 09

"Nate"

AMRAP in 20 minutes

2 Muscle Ups

4 HSPU

8 KB Swings, 2 Pood

Friday, October 23, 2009

Friday October 23rd 09

Overhead Squat

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

Thursday, October 22, 2009

Thursday October 22nd 09

Diane has a nasty step sister.

21 15 9

Pull Ups

Dead Lift 225#

Compare to March 9th 09

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

Monday, October 19, 2009

Tuesday October 20 09

7 Double Unders

7 Pull Ups

7 Push Ups

Max rounds 20 min.

Sunday, October 18, 2009

Monday October 19 09

5 Rounds of:

Push Press 15 reps

Box Jumps 20 reps

Post total load and time.

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.

Friday, October 16, 2009

Saturday October 17 09

Ten rounds for time of:

10 Pull-ups
20 Push-ups
30 Squats

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

Wednesday, October 14, 2009

Thursday October 15 09

5 rounds of:

135# HSC 15 reps

30 Push Ups

Tuesday, October 13, 2009

Wednesday October 14 09

150

Bucken Furpies

For Time.

Monday, October 12, 2009

Tuesday October 13 09

Weighted Pull Ups

1 1 1 1 1 1 1

If you cannot do Pull ups, do bench press.

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.

Sunday October 11 09

Skill Day

Tabata Squats

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

Thursday, October 8, 2009

Friday October9th 09

1 2 3…13 14 15

Burpee

K/B Swing

D/U

Compare to January 9th 09

Wednesday, October 7, 2009

Thursday October 8 09

Dead Lift

3-3-3-1-1-1

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.

Why diet soda is still garbage. October 5 09

http://www.glycemic.com/ReportH.htm

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

Sunday October 4 09

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

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

Wednesday, September 30, 2009

Thursday October 1 09

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

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

Tuesday, September 29, 2009

Wednesday September 30 09

"Lizzie"

12 9 6 3
Power Clean
Ring Dips

Monday, September 28, 2009

Tuesday September 29 09 W

Focus on technique.

Max reps cleans in 15 minutes for total weight moved.

Sunday, September 27, 2009

Monday September 28 09 Wg

10 rounds of:

12 Burpees

12 Pull Ups

Sunday September 27th 09

"Grindy"

5 rounds cindy

10 Clean and Jerks 135#/95#

3 Rounds for time

Saturday, September 26, 2009

Saturday September 26 09

Fight Gone Bad

8:00 A.M -1:00 P.M

Friday, September 25, 2009

Friday September 25 09



5 Pull Ups

5 B/W Dead Lifts

5 Pull Ups

5 B/W Dead Lifts

Rest 1 min

7 rounds.

Thursday, September 24, 2009

Thursday September 24 09 GW

5 Pull Ups

5 B/W Dead Lifts

5 Pull Ups

5 B/W Dead Lifts

Rest 1 min

7 rounds.

Wednesday, September 23, 2009

Wednseday September 23 09 MG

Kelly

Run 400M

30 Box Jumps

30 Wall Ball

5 rounds

Monday, September 21, 2009

September 22 09 W

Snatch

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

Sunday, September 20, 2009

Monday September 21 09



Max rounds in 20 min of:

5 Burpies

7 KB Swings

9 Squats

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 :(

Saturday, September 19, 2009

Saturday September 19 09



Tasks:

TBA

Wheelbarrow, shovel, gravel.

Friday, September 18, 2009

Good luck at the Element Games tomorrow everyone. Hope to see you in the afternoon.

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

Thursday September 17 09 G



Cindy

5 10 15

Pull Up

Push Ups

Squats

Max rounds in 20 min.

Tuesday, September 15, 2009

Wednesday September 16 09



Dead Lift

1 1 1 1 1 1 1

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

Monday September 14 09 GM



6 rounds for time of:

Run 400 meters
25 Burpees

Sunday September 13th 09



Weight day!

Pick an exercise

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

Saturday, September 12, 2009

Saturday September 12 09



"Helen"
400m Run
21 KB Swings
12 Pull Ups
3 Rounds for Time

Thursday, September 10, 2009

Friday September 11 09 WG



5 rounds for time of:

7 Deadlifts 315 lbs
21 Knees To Elbows

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

Paleo made simple and fun

http://www.youtube.com/watch?v=uCFZoqmKf5M

http://www.youtube.com/watch?v=wGXep32_qiI&feature=related

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

Monday September 7 09



Mac is running the show. Classes at 5 and possibly 6 only.

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

September 6 09 GW



3 rounds of:

30 Push Ups

Tire flips 100'

30 Squats

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

Friday September 4 09 MG

Annie

50 40 30 20 10

Double Unders

Sit Ups

Wednesday, September 2, 2009

Thursday September 2 09 WGM

10 9 8 7 6 5 4 3 2 1

SDHP

Pull Ups

Between each set of reps run 200M

Wednesday September 2nd 09

3 Reps, Snatch

5 Reps, Overhead Squats

7 Reps, Push Ups

As Many Rounds As Possible in 20 minutes

Monday, August 31, 2009

Tuesday September 1 09 G

3 rounds of:

100ft Walking Lunges
50 Squats
25 Back Ext. / Superman

Sunday, August 30, 2009

Monday August 31 09 WG

7 rounds of:

5 Cleans

3 HPC

10 Burpies

Use same weight for both

Saturday, August 29, 2009

Sunday August 30 W

Weighted pull-ups 1-1-1-1-1-1-1 reps

Friday, August 28, 2009

Saturday August 29 09 G

Angie

100

Pull Ups

Push Ups

Sit Ups

Squats

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

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

Friday August 21 09 G



"JT"
21 15 9

HSPU
Ring Dips
Push Ups

Wednesday, August 19, 2009

Thursday August 20 09 W

Squat Clean

1 1 1 1 1 1 1

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

Tuesday August 18 09 MGW



Skill:

HPC

Wod:

Kelly

5 rounds of:

Run 400M

30 Box Jumps

30 Wall Ball

Sunday, August 16, 2009

Monday August 17 09 WMG



Thrusters 95/65 x10

Sprint 200

Roving Plank x 20

x5

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

Saturday August 15th 09 M

"Griff"

800 m run

400m run backwards

800m run

400m run backwards

for time

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.

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

Monday August 10 09



5 5 5 5 5

Dead lift

Sunday August 9 09 MG



Nicole:

Max rounds in 20 Min

Run 400

Max reps Pull Ups

Saturday August 8 09 MWG






3 rounds of:
max reps deadlift
200m run
max reps pull ups
200m run
max reps push ups
200m run
max reps k2e
200m run

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

Thursday August 6 09 MW



Nancy:

5 rounds of

400M run

OHS 95# x15

Wednesday August 5 09 G



150 Burpies

Monday, August 3, 2009

Monday August 4 09 W



Snatch

1 1 1 1 1 1 1

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.

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.

Tuesday, June 9, 2009

Wednesday June 10 09 W

3 3 3 1 1

Back Squat

Wednesday June 10 09 W

3 3 3 1 1

Back Squat

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/

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/

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

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

Monday, June 8, 2009

Tuesday June 9 09 WG

7 rounds of:

3 Push Jerks or Split Jerks 155 lbs
6 Pull Ups
9 Push Ups

Tuesday June 9 09 WG

7 rounds of:

3 Push Jerks or Split Jerks 155 lbs
6 Pull Ups
9 Push Ups

Sunday, June 7, 2009

Monday June 8 09 MWG

4 rounds of:

30 D/Us

30 Cleans

30 Lunges

Monday June 8 09 MWG

4 rounds of:

30 D/Us

30 Cleans

30 Lunges

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

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

Saturday, June 6, 2009

Sunday June 7 09

Five rounds for time of:

75 pound Thrusters, 21 reps
21 Double-unders

Sunday June 7 09

Five rounds for time of:

75 pound Thrusters, 21 reps
21 Double-unders

Friday, June 5, 2009

Saturday June 6 09



Mary

5 Handstand Push Ups
10 1 legged Squats
15 Pull Ups

Max rounds 20 min

Saturday June 6 09



Mary

5 Handstand Push Ups
10 1 legged Squats
15 Pull Ups

Max rounds 20 min

Thursday, June 4, 2009

Friday June 5 09

As Promised
1 1 1 1 1 1 1
Dead Lift

Friday June 5 09

As Promised
1 1 1 1 1 1 1
Dead Lift

Wednesday, June 3, 2009

Thursday June 4 09

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Thursday June 4 09

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Tuesday, June 2, 2009

Wednesday June 3 09

21 15 9

Dead Lift B/W

Box Jump

Double Unders

800M run

Wednesday June 3 09

21 15 9

Dead Lift B/W

Box Jump

Double Unders

800M run

Monday, June 1, 2009

Tuesday June 2 09

Erin

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Tuesday June 2 09

Erin

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

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

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

Sunday May 31 09

Kelly

5 rounds of:

400M

30 Box Jumps

30 Wall Ball

Sunday May 31 09

Kelly

5 rounds of:

400M

30 Box Jumps

30 Wall Ball

Saturday, May 30, 2009

Saturday May 30 09

Cleans:

1 1 1 1 1 1 1

Saturday May 30 09

Cleans:

1 1 1 1 1 1 1

Friday, May 29, 2009

Friday May 29 09

Helen

3 rounds of 400M run

21 Kb Swings

12 Pull Ups

Friday May 29 09

Helen

3 rounds of 400M run

21 Kb Swings

12 Pull Ups

Thursday, May 28, 2009

Thursday May 28 09

Skill Day Catch Up day

Post your WOD to comments.

Thursday May 28 09

Skill Day Catch Up day

Post your WOD to comments.

Wednesday, May 27, 2009

Wednesday May 27 09

10 Thrusters 95

10 Pull Ups

10 rounds.

Wednesday May 27 09

10 Thrusters 95

10 Pull Ups

10 rounds.

Monday, May 25, 2009

Tuesday May 26 09

Starting Strength Workout A

Back squat 3x5

Bench Pres 3x5

Deadlift 1x5

Tuesday May 26 09

Starting Strength Workout A

Back squat 3x5

Bench Pres 3x5

Deadlift 1x5

Sunday, May 24, 2009

Monday May 25 09

10 9 8 7 6 5 4 3 2 1

Front Squat

Shoulder Press

Weight will be 75 % of max.

Monday May 25 09

10 9 8 7 6 5 4 3 2 1

Front Squat

Shoulder Press

Weight will be 75 % of max.

Saturday, May 23, 2009

Sunday May 24 09

100 Jumping Squats

75 Box Jumps

50 Double Under's

25 Push Ups

Sunday May 24 09

100 Jumping Squats

75 Box Jumps

50 Double Under's

25 Push Ups

Saturday May 23 09

Skill Day /Rest Day

Saturday May 23 09

Skill Day /Rest Day

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.

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.

Thursday, May 21, 2009

Thursday May 21st 09

400m Walking Lunges

Thursday May 21st 09

400m Walking Lunges

Tuesday, May 19, 2009

Wednesday May 20 09

Amrap 15 minutes of:

5 power snatches  95#

5 Push Ups

5 Thrusters 95 #s

5 D/U's

Wednesday May 20 09

Amrap 15 minutes of:

5 power snatches  95#

5 Push Ups

5 Thrusters 95 #s

5 D/U's

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.

Tuesday May 19 09

5 rounds of:

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

Friday May 14 09

Morning:

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

Evening RBA

Friday May 14 09

Morning:

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

Evening RBA

Wednesday, May 13, 2009

Thursday May 14 09

3 3 3 3 3

Dead Lift

Thursday May 14 09

3 3 3 3 3

Dead Lift

Tuesday, May 12, 2009

Wednesday May 13 09

2 Muscle Ups

4 HSPU

8 KB Swings

Max rounds in 20 minutes.

Wednesday May 13 09

2 Muscle Ups

4 HSPU

8 KB Swings

Max rounds in 20 minutes.

Tuesday May 12 09

Karen

150 Wall Ball

20/14

Tuesday May 12 09

Karen

150 Wall Ball

20/14

Monday, May 11, 2009

Monday May 11 09

150 Push Ups

Every time you fail run 50 M

Monday May 11 09

150 Push Ups

Every time you fail run 50 M

Saturday, May 9, 2009

Sunday May 10 09

5 5 5 5 5

Back Squats

Sunday May 10 09

5 5 5 5 5

Back Squats

Saturday May 9th 09

10 Thrusters 95#/65#

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

Thursday, May 7, 2009

Friday May 8 09

800 m run

21 15 9

225 Dead lift

Kettle Bell swings

800M run

Friday May 8 09

800 m run

21 15 9

225 Dead lift

Kettle Bell swings

800M run

Thursday May 7 09

Fight Gone Bad


Row


Push Press


Box Jump


SDHP


Wall Ball

Thursday May 7 09

Fight Gone Bad


Row


Push Press


Box Jump


SDHP


Wall Ball

Tuesday, May 5, 2009

Wednesday May 6 09

Push Jerk 1-1-1-1-1-1-1 reps

Wednesday May 6 09

Push Jerk 1-1-1-1-1-1-1 reps

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.

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.

Sunday, May 3, 2009

Monday May 4 09

Front squat

3-3-3-3-3 reps

Monday May 4 09

Front squat

3-3-3-3-3 reps

Sunday May 3 09

Murph

1mile run

100 pull ups

200 Push Ups

300 Squats

1 mile run

Sunday May 3 09

Murph

1mile run

100 pull ups

200 Push Ups

300 Squats

1 mile run

Saturday, May 2, 2009

Saturday May 2 09

Rest Day/Skill Day

Saturday May 2 09

Rest Day/Skill Day

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

Friday May 1 09

Morning:

2 Clean and Jerk on th minute for 15 minutes. 90% of single rep max.

Evening- TBA

Thursday, April 30, 2009

Thursday April 30 09

2 Clean and Jerk on the minutes for 15 minutes. Last round max reps

Wednesday April 29 09

Cindy

5 Pull Ups

10 Push Ups

15 Squats

Thursday April 30 09

2 Clean and Jerk on the minutes for 15 minutes. Last round max reps

Thursday April 30 09

2 Clean and Jerk on the minutes for 15 minutes. Last round max reps

Monday, April 27, 2009

Tuesday April 28 09

6 rounds of:
30 squats
10 Pull Ups (chest to bar)
5 Clean and Press 155#
for Time

Tuesday April 28 09

6 rounds of:
30 squats
10 Pull Ups (chest to bar)
5 Clean and Press 155#
for Time

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

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

Sunday April 26 09

Skills Day

Sunday April 26 09

Skills Day

Friday, April 24, 2009

Saturday April 25 09

No classes. Krav Maga goes from 9 - 1 pm

See you all there

Saturday April 25 09

No classes. Krav Maga goes from 9 - 1 pm

See you all there

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

Thursday April 23rd 09

10 Push Jerks, 95#
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

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

Tuesday April 21st 2009

"Chelsea"

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.

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.

Sunday April 19 09

Skill Day


Snatch and or Jerk

Sunday April 19 09

Skill Day


Snatch and or Jerk

Saturday, April 18, 2009

Saturday April 18 09

Day Off. We are at the mall all day for Camp Day.

See you all on Sunday

Saturday April 18 09

Day Off. We are at the mall all day for Camp Day.

See you all on Sunday

Friday, April 17, 2009

Thursday, April 16, 2009

Thursday April 16 09

NO CLASSES ON SATURDAY. We are at the Stone Road Mall all day for Camp day.

Thursday April 16 09

NO CLASSES ON SATURDAY. We are at the Stone Road Mall all day for Camp day.

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

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

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.

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.

Sunday, April 12, 2009

Monday April 13 09

No morning classes. Regular schedule for the afternoon and evening classes

Monday April 13 09

No morning classes. Regular schedule for the afternoon and evening classes

Saturday, April 11, 2009

Sunday April 12 09

3 power cleans

6 P/U

9 KTE

Max rounds in 3 min. Rest one min. 5 rounds

Sunday April 12 09

3 power cleans

6 P/U

9 KTE

Max rounds in 3 min. Rest one min. 5 rounds

Friday, April 10, 2009

Saturday April 11 09

4 rounds of:
Max reps Bench Press
Max reps Muscle Ups

Saturday April 11 09

4 rounds of:
Max reps Bench Press
Max reps Muscle Ups

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.

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.

Thursday April 9 09

Qualifier WOD:

21 15 9

Burpee

Pull Ups

400M row

Thursday April 9 09

Qualifier WOD:

21 15 9

Burpee

Pull Ups

400M row

Wednesday, April 8, 2009

Wednesday April 8 09

Row

K/B swing

SDHP

Tire Flips

1 min rounds x4

Wednesday April 8 09

Row

K/B swing

SDHP

Tire Flips

1 min rounds x4

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.

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.

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

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

Sunday April 5th 09

"Nancy"

5 Rounds for time:

400m run

Overhead squats, 95#, 15 reps

Sunday April 5th 09

"Nancy"

5 Rounds for time:

400m run

Overhead squats, 95#, 15 reps

Saturday, April 4, 2009

Saturday April 4 09

Starting Strength Workout A

Saturday April 4 09

Starting Strength Workout A

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.

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.

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

Thursday April 2 09

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-up

Wednesday April 1st 09

Morning Class:

Fran

21-15-9

Thrusters 95#/65#

Pull Ups

Evening class TBA

Wednesday April 1st 09

Morning Class:

Fran

21-15-9

Thrusters 95#/65#

Pull Ups

Evening class TBA

Monday, March 30, 2009

Tuesday March 31 09

Dianne

21 15 9

Dead Lift 225

HSPU

Tuesday March 31 09

Dianne

21 15 9

Dead Lift 225

HSPU

Monday March 30th 09



10987654321/10987654321

SDHP 95/55

Pull Ups

Box jumps

Compare to:

Tuesday October 7 08


Monday March 30th 09



10987654321/10987654321

SDHP 95/55

Pull Ups

Box jumps

Compare to:

Tuesday October 7 08


Sunday, March 29, 2009

Sunday March 29 09

Fran

21 15 9

95# Thruster/Pull Ups

Sunday March 29 09

Fran

21 15 9

95# Thruster/Pull Ups

Friday, March 27, 2009

Saturday March 27 09

No Classes

Off to Karate Tournament

See you all on Sunday

Saturday March 27 09

No Classes

Off to Karate Tournament

See you all on Sunday

Saturday March 27 09

No Classes

Off to Karate Tournament

See you all on Sunday

Friday March 27 09

1 1 1 1 1

Power Clean

Tabata Something Else:

Pull Ups

Push Ups

Sit Ups

Squats

Friday March 27 09

1 1 1 1 1

Power Clean

Tabata Something Else:

Pull Ups

Push Ups

Sit Ups

Squats

Thursday, March 26, 2009

Thursday March 26 09

Dead Lift

1 1 1 1 1

3 x Max dead less 2.5 - 5%

5 Box Jumps

5 rounds

Thursday March 26 09

Dead Lift

1 1 1 1 1

3 x Max dead less 2.5 - 5%

5 Box Jumps

5 rounds

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

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

Monday, March 23, 2009

Tuesday March 24 09

Karen

150 Wall Ball Shots.

Tuesday March 24 09

Karen

150 Wall Ball Shots.

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.

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.

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

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

Sunday March 22nd 09

Deadlift 3-3-3-3-3

Sunday March 22nd 09

Deadlift 3-3-3-3-3

Saturday, March 21, 2009

Saturday March 21 09

Skill Day/Catch Up Day

Saturday March 21 09

Skill Day/Catch Up Day

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

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

Thursday March 19th 09

Max Rounds in 20 minutes of:

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

Tuesday, March 17, 2009

Wednesday March 18 09

21 18 15 12 9 6 3

Push Press

SDHP

95/65

Wednesday March 18 09

21 18 15 12 9 6 3

Push Press

SDHP

95/65

Tuesday March 17 09

A circuit:

1 min each of

Pull Ups

DB Cleans

Row

6 rounds

Tuesday March 17 09

A circuit:

1 min each of

Pull Ups

DB Cleans

Row

6 rounds

Sunday, March 15, 2009

Monday March 16 09

4 rounds for time of:
    21 Squat Jumps
    21 Front squat 95/65
    3 Muscle Ups
    400M

Monday March 16 09

4 rounds for time of:
    21 Squat Jumps
    21 Front squat 95/65
    3 Muscle Ups
    400M

Sunday March 15th 09

Overhead Squats

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

Sunday March 15th 09

Overhead Squats

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

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#

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#

Friday, March 13, 2009

Friday March 13th 09

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Friday March 13th 09

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

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

Thursday March 12th 09

Skill Work - 9 Fundamental Movements

+

Cindy!  Max rds 20 min of:

5 Pull Ups

10 Push Ups

15 Squats

Tuesday, March 10, 2009

Wednesday march 11 09

50 reps each of:

Tuck Jumps

D/U’s

B/W Deads

D/B Swings

Push Press 45#

Burpees.

Wednesday march 11 09

50 reps each of:

Tuck Jumps

D/U’s

B/W Deads

D/B Swings

Push Press 45#

Burpees.

Monday, March 9, 2009

Tuesday March 10 09

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:

  • 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

Monday March 9 09

21 15 9

Hollow Rock

Push Ups

Power cleans @ 75% of 1RM

Sit Ups

Monday March 9 09

21 15 9

Hollow Rock

Push Ups

Power cleans @ 75% of 1RM

Sit Ups

Sunday March 8 09

Skill Day/ Technical Day Work on stuff you cannot do well.