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