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.

Sunday March 8 09

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

Saturday, March 7, 2009

PRs

Silas - 60 D/U, 7 M/Us

Austin - Congrats on 10 M/Us!! 117.4# Snatch

Lee - 2 M/U

Adrian - 6 M/U

PRs

Silas - 60 D/U, 7 M/Us

Austin - Congrats on 10 M/Us!! 117.4# Snatch

Lee - 2 M/U

Adrian - 6 M/U

Saturday March 7th 09

5 Wallball

10 SDHP, 75#

5 OHS, 75#

10 HPC, 75#

Max rounds in 20 minutes

Saturday March 7th 09

5 Wallball

10 SDHP, 75#

5 OHS, 75#

10 HPC, 75#

Max rounds in 20 minutes

Friday, March 6, 2009

Friday March 6th 2009

"Helen"
400m Run
21 KB Swings, 1.5 Pood
12 Pull Ups

3 Rounds for time

Friday March 6th 2009

"Helen"
400m Run
21 KB Swings, 1.5 Pood
12 Pull Ups

3 Rounds for time

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.

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.

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

Thursday March 5 09

Diane has a nasty step sister.

21 15 9

Pull Ups

Dead Lift 225#

Compare to Thursday Oct 30 08

Wednesday March 4 09

Bench Press

3 3 3 3 3

Wednesday March 4 09

Bench Press

3 3 3 3 3

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.

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.

Sunday, March 1, 2009

Monday March 2 09

5 rounds of:

12 Thrusters (115#)

12 Pull Ups

Monday March 2 09

5 rounds of:

12 Thrusters (115#)

12 Pull Ups

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.

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.