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