Friday, December 31, 2010

Saturday December 31st 2010

Have a safe and Happy New Year.

Closed for the week end. See you Monday when we shall resume the beatings. I mean regular programming and schedule.

Thursday, December 30, 2010

Friday December 31 2010

"Nate"
Max rounds in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings


Strength:
Power Clean 3 3 2 1 1

Wednesday, December 29, 2010

Thursday December 29 2010

100 Ring Dips
100 KB Swings
100 Double Unders
100 Box Jumps
100 Squats
100 bench Press 135/95/55


Complete for time, in any order 2 rounds of:

Tuesday, December 28, 2010

Wednesday December 29 2010

Wod
AMRAP 15 Minutes of:
8 Burpies
3 PP @ 80% of SRP
10 Push Ups
5 K2E

Monday, December 27, 2010

Tuesday December 28 2010

Skill:
Front Squat 5 3 3 2 1 1
Wod:
185 pound Front squat, 3 reps
7 L-pull-ups
x7

Sunday, December 26, 2010

Monday December 27 2010

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Scale as needed using only one bar

Saturday, December 25, 2010

Sunday December 26 2010

Happy Holidays. This weeks hours
Mon 27th 10 A.M. Tues 28th 11 P.M.
Wed 29th, Thurs 30th and Fri 31st,
6 A.M. 12 P.M. 5 P.M

Friday, December 24, 2010

Friday December 24 2010

Wod:
Five rounds for time of:
95-pound Snatch, 10 reps
15 Pull-ups
75-pound Thruster, 20 reps


Warm Up: 10 minutes.
Skill Snatch.

Allow 30 minutes for this one!

Wednesday, December 22, 2010

Thursday December 23 2010

3xCFHQ
Wod:
For time
75 Sit-ups
150 Squats
75 Sit-ups

Tuesday, December 21, 2010

Wednesday December 22 2010

Deadlift 3-3-3
WOD
5 rounds of:
Deadlift 135 x 12
12 Pull-ups
Warm Up

1 x CFHQ
Dynamic Stretches then:
Hamstrings
Glutes
Quads
Back

Monday, December 20, 2010

Tuesday December 21 2010

Wod:
Clean and Jerks
Find your max.
Then Amrap 10 min of:
3/4 Max CnJ 3 reps
KB swings x 10

Sunday, December 19, 2010

Monday December 20 2010

AMRAP 20 min
10 Burpie Pull Ups
There-Lunges 45#
10 Box Jumps
Back-Lunges 45#
25 D/U's


Warm Up
3 rounds of
10 Squats
5 Push Ups
30 sec Bicycle
5 hollow rock

Saturday, December 18, 2010

Sunday December 19, 2010

Wod, 2 rounds of:
25 K2E
50 KB Swings
100 Squats
50 KB Swings
25 K2E


1 x CFHQ Max 10 minutes!

Then all together
2 rounds of
There and Backs
Inch worms
Lunges
Fannie wackers

Saturday December 18 2010

WOD
TBA
Warm Up:
15 Minutes to get warm.

Thursday, December 16, 2010

Friday December 17 2010

5 rounds of:
135# thrusters max reps 15 sec
Rest 45 sec
Pull ups max reps 15 sec
Rest 45 sec
Max Burpees 15 sec

Wednesday, December 15, 2010

Thursday December 16, 2010

Wod
Max rounds in 15 min of:
Chest slappers x5
Squats x 25
AOHBS x 5
Post rounds and loads to comments

Tuesday, December 14, 2010

Wednesday December 15 2010

Wod:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Warm Up

Dynamic Stretching
Then 3 rounds of:

Inch Worms
10 Squats
Lunges
10 Dislocates
Long Jumps
10 Push Ups

Monday, December 13, 2010

Tuesday December 14 2010

Wod
Three rounds of:
10 Deadlifts
50 Situps

Warm Up

Dynamic Stretching
Then 3 rounds of:

30 Seconds Skipping
5 Burpies
30 Seconds Squat hold
5 Push Ups (slow)
30 Seconds Bicycle
50 Dips

Sunday, December 12, 2010

Monday December 13 2010

AMRAP 15 min
5 x BW Back Squat
There
5 Skin the Cats
Clean and Back
SKILL:

Cleans as a group
Ring Skills, spotting skin the cat

Warm Up:
Skipping
Squat Jumps x 10
push ups x 10
x3

Sunday December 12 2010

AMRAP 15 min.
Onesies, Twosies, Threesies
Pull Ups
Clean
Box Jump


This Wod is inspired by Al's effort the other day. Complete as many rounds in 15 min beginning with 1 and moving through 2 3 4 till time runs out.

Skill: Cleans, High hang or from the ground. Your choice. Find your max then use 80% of that in the wod

Warm Up: Get warm 10 minutes

Saturday, December 11, 2010

Saturday December 11,2010

Warm Up:
15 Minutes "Get Warm" Then:
Something you suck at for 10 Minutes
Then, 30 minutes to complete in any order as many of the following as possible:


1000 rep challenge:
100 Pull Ups
100 Squats
100 Hollow Rock
100 Lunges
100 Push Ups
100 D/U's
100 KB Swings
100 Shoot Throughs
100 K2E
100 DIPS

Thursday, December 9, 2010

Friday December 10 201

8 rounds of:
5 Burpees
10 Alternating lateral step KB Swing
5 Burpees
10 Alternating Lateral step KB Swing
10 Toes to Bar

Wednesday, December 8, 2010

Thursday December, 9 2010

WOD:
AMRAP 15 Min:
20 D/U's
15 Squats
5 x BW BP
5 Burpies

Warm Up:
Dynamic Stretching
Then
3 rounds of:
1 min skipping
30 Second squat hold
5 Bar Thrusters

Tuesday, December 7, 2010

Tuesday December 8, 2010

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
OR, if you lifted yesterday.
Tabata Something else.

20 seconds on 10 seconds off over 8 rounds of:
Pull Ups
Push Ups
Sit Ups
Squats

Monday, December 6, 2010

Tuesday December 7, 2010

21-18-15-12-9
rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

or

CrossFit Football Total

Sunday, December 5, 2010

Monday December 6 2010

CrossFit Football take 2
Time to start retesting. The percentage increase or decrease in weight moved relative to bodyweight multiplied by your attendance. Winner takes the pot.

Sunday December 5 2010

Warm Up:
1 X CFHQ
2 min out 2 min back

Skill:
Dead Lift.

WOD:
50 reps each of:
Tuck Jumps
D/U's
B/W Deads
KB Swings
Push Press 45#
Burpees

Saturday, December 4, 2010

Saturday December, 4 2010

4 rounds of:
400M run
30 Pull Ups
30 Push Ups
30 Hollow Rock
30 Back Extensions

Warm Up:
15 minutes CFHQ

Thursday, December 2, 2010

Friday December 3 2010

Skill/Strength
Squat Clean 3-3-2-2-2-1-1-1-1-1
Wod:
AMRAP 8 minutes
3 HSPU
5 S/C @ 70%


Warm Up:
15 D/Us
5 Baby Cobra
5 Burpies
5 Ring Dips

Wednesday, December 1, 2010

Thursday December 2 2010

B/P - 3 3 3
Then
21 15 9 of:
Hollow rock
Shoot throughs.
D/U's

Between each round do 5 Up and Overs


Warm Up - TBA

Tuesday, November 30, 2010

Wednesday December 1 2010

Warm Up:
Dynamic Stretches
3 rounds of:
10 Sit Ups
10 OHS
T&B Inch Worm


WOD:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
25 Ring Rows
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Monday, November 29, 2010

Tuesday December 1,2010

WOD
AMRAP 20 min:
10 Pull-ups
10 Ring Dips (or 15 Bar dips)
10 Lunge steps


Warm Up
3 rounds of:
25 D/U's
10 Shoulder Rolls
10 Squats
5 Burpies

Mobility:
Shoulders.

Sunday, November 28, 2010

Monday November 29,2010

WOD:

Grace
30 reps
Clean and Jerk
135/95

Warm Up:

Dynamic Stretches
Arm and Leg swings

Then

3 rounds of:
30 D/U's
There and backs
Lunges
Fannie Wackers
Shoulder Dislocates

Skill:
PVC-Jerks

Mobility:

Hamstrings
Glutes

Sunday November 28 2010

Wod
As many rounds as possible 15 min:
5 Strict Pull Ups
7 Push Press @ 65% of body weight
9 Knees to Elbows


Warm Up:

3x CFHQ

Skill:

Snatch with bar only. Work technique from yesterday 10 minutes. Include Snatch Balance. Feet begin under hips move in to landing position as you press under bar.

Friday, November 26, 2010

Saturday November 26,2010

Wod
3 rounds of:
15 Power Cleans 155/120
15 Box Jumps
15 Push Ups


Warm Up
Dynamic Stetches
3 rounds of:
30 Seconds D/U's
10 K2C Jumps
3x10 seconds, run like hecks

Thursday, November 25, 2010

Friday November 26,2010

2 rounds of:
50 Squats
25 Ring Rows
50 Squats
25 Push Ups
50 Squats

Wednesday, November 24, 2010

November 25 2010

WOD:
"Nate"
2 Muscle Ups
4 HSPU
8 2 pood K/B Swings
Max rounds in 20 Min

Warm Up:
2 min skipping
Dynamic Stretching
Then:
2 x
1 min plank
1 min squats
1 min leg raises

Tuesday, November 23, 2010

November 24 2010

WOD:

Until you lose extension, please dead lift as much as you possibly can without soiling yourself or anyone else. Let's see some PR's!

Monday, November 22, 2010

Tuesday November 23 2010

WOD:
3 rounds of:
15 x 95# Power clean
10 x 40# Goblet Squat
5 x 95# Thruster

Warm Up:
25 D/U's
There and Backs
Crab Walks
Piggy Backs
Inch Worm
Long Jumps
25 D/U's

Mobility:
Pigeon
Hamstrings

Sunday, November 21, 2010

Monday November 22, 2010

Back Squats n'
Bench Press
Then, 3 rds, 1 min each of:
Box Jumps
D/U's
KB Swings

Warm Up:
Dynamic Stretching
3 rounds of:
5 burpies
5 Squats B2B (slow)
15 D/u's
5 jumping Lunges

Saturday, November 20, 2010

Sunday November 21 2010

50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 KB Swings
Run 400 meters

Post time and weight to comments

Warm Up:
3 rounds of:

1 min skipping
10 Slow Squats
3 Burpies
5 Hollow Rock
10 Shoulder rolls

Saturday November 20, 2010

Wod:
Clean and Jerk
Front Squat
Jerk
Back Squat
Jerk

10 rounds with an increase in weight at each round. Bar must not touch ground once round is begun but can rest in any position. If bar touches ground there is a 1 burpie penalty that must be completed after the tenth round.

Warm Up: 3 min out 3 min back

Skill: Work the movement patterns.

Thursday, November 18, 2010

Friday November 19 2010

WOD:
3rd Year Anniversary Wod
21 15 9
Ring Dips
Squats
D/L's BW

This is the first official WOD at Rebel Fitness On Wyndham. I think it was all the equipment we had as well. Limited weight no pull up bars. Good times. Some of us have done this wod every year. I think our times are improving. Anyway. It is short and sweet. See you tomorrow. Looking forward to sharing it with all of you. We will be returning to trainer led wods. It seems we all enjoyed them.

Warm Up
3 rounds of:
15 D/U's
5 slow squats
10 dynamic tension D/L's
4 Burpies

Wednesday, November 17, 2010

Thursday November 18 2010

WOD
Skill,Recovery,Rest.
Or
Fran

Tuesday, November 16, 2010

Wednesday November 17 2010

WOD:
ANGIE
100 Pull Ups
100 Push Ups
100 sit Ups
100 Squats

Warm Up
3x CFHQ


Heather will be running the 5 and 6 pm classes tomorrow. Tracey, Rich, Tifany and myself will be at Ross woking with their wrestling team.

See you on Thursday.

Monday, November 15, 2010

Tuesday November 16,2010

Pick a lift and Pr it!
or
10-1-10
KB Swings 45/35
Toes to Bar
Ring Dips

Sunday, November 14, 2010

Monday November 15 2010

Wod
Max rds 12 minutes:
3 Power Snatches @ 75% of 1 RM
3 Pull Ups
6 Push Ups
9 Box Jumps 20" box

Warm Up:

1 min skipping
4 Ring Dips
1 D/H Pull Up
3 Box Jumps
4 rounds

Skill: Snatch Grip Dead Lift

Saturday, November 13, 2010

Sunday November 14 2010

Warm Up:
2 min out 2 min back
Skill:
Movement pattern review.

Wod:

Filthy Fifty

Saturday November, 13 2010

50 M Sprint
50 M Walking Lunges
30 Box jump, 24/20 inch box
20 KB Swings 45/35
10 Handstand push-ups
x4

Thursday, November 11, 2010

Friday November 12 2010

WOD:
Nancy:
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Skill: Overhead Squat

Warm Up:

Med Ball Catch
Piggy Back Rides
Inch worm

x3

Wednesday, November 10, 2010

Thursday November 11, 2010

WOD:
5 rounds of:
5 Power Cleans @85% of body weight
5 Ring Rows
10 Box Jumps 24"
20 D/U's

Mobility
Shoulders with bands

Warm Up
3 rounds of:
20 D/U's
3 Burpies
30 sec leg raise
6 clapping push ups

Tuesday, November 9, 2010

Wednesday November 10, 2010

WOD:
Back Squat
Front Squat
OHS
1 1 1 1 1


Warm Up:
3 rounds of:

Skipping 1 min
Squat Hold 2 min
Push Ups 10

Monday, November 8, 2010

Tuesday November 9, 2010

Wod:
3 rounds of:
30 Kettlebell swings, 1.5 pood
25 Thrusters 45# Bar
20 Pull-ups


Warm Up:
3 rounds of:
20 D/U's
4 Ring Dips
4 Turkish Get ups per arm
5 Box Jumps

Skill: Front Squat. Bar Only

Mobility: Quad, glute.

Sunday, November 7, 2010

Monday November8 2010

WOD:
4 rounds of:
5 Power Cleans @ 75% of 1RM
25 D/U's.

Strength

Power clean to failure
Warm Up-1x5,1x3,1x2

Warm Up
4 rounds of:
1 Min Skipping
10 Squats
3 Ring Dips
5 Push Ups

Saturday, November 6, 2010

Sunday November 7 2010

WOD:
Chelsea:
5 pull Ups
10 Push Ups
15 Squats
On the minute for 30 minutes

Warm Up:
Three times CFHQ

Mobility:
Quads, Shoulders, Hanging from bar in both Pronated and Supine grip.

As you finish the WOD please use the time to work on skills.

The WOD works like this. You have one minute to complete each round. The quicker you finish the more you rest, if you fail to complete the work in the minute you are done.

Belinda has the rounds/time to beat. We stopped her at 40 some odd rounds. For the rest of us mortals a score around 20 is pretty darn good.

Saturday November 6 2010

OPEN GYM TODAY
Great work this past week all!
Come in catch up on a Wod
Skill Work

Thursday, November 4, 2010

Friday November

WOD:
10 - 1
Wall Ball
Power Snatch 95/65
Jumping Pull Ups Waist to bar.
Skill:

Snatch: Burgener Warm Up/snatch pull progressions.

Warm Up:
3 rounds of:
10 Knees high
10 OH Lunges
10 Squats
10 Shoulder Rolls

Mobility: - Glutes

Wednesday, November 3, 2010

Thursday November 4 2010

WOD:
7 Minutes of:
4 Burpies
7 Box Jumps

Strength:

Bench Press/Shoulder Press

Mobility: 15 Minutes of stretching. We all need it! End of class.

Warm Up
5 rounds of:
30 Seconds Skipping
5 Kettle Bell swings
5 Burpies
30 seconds Samson stretch.

Tuesday, November 2, 2010

Wednesday November 3, 2010

WOD:
21 15 9
OHWL 45# plate
Ring Dips
B/W D/L


Warm Up:
3 rounds of:
1 Min D/U's
10 Pull Ups
1 Min H/R

Skill:
HSPU/Levers/Ball Ups/Hollow Body

Monday, November 1, 2010

Tuesday November 2, 2010

WOD:

Amrap 15 min of:
10 Thrusters 95/65
10 KB Swings
10 Box Jumps

Warm Up:

3 rounds of:
30 second squat hold
10 Lunges (OH PVC)
30 seconds Sampson stretch
10 Muscle Snatches


Skill: Front Squat (PVC)

Mobility: Quad, Ham, Glute,

Sunday, October 31, 2010

Monday November 1 2010

WOD:
20 Squats
20 Push Ups
20 K2E
20 D/U's
5 rounds.

Warm Up:
3 rounds of:
1 Min skipping
15 shoulder Rolls
10 Jumping Squats OH PVC

Strength:
Shoulder Press

Mobility

Saturday, October 30, 2010

Sunday October 31 2010

WOD:
5 rounds of:
50 Walking lunges
Max set of pull-ups
20 Push-ups
Post times and reps to comments.

If you are using a band the same rules apply as for unassisted pull ups. All reps must be chin over bar and continuous. If you stop you are done.

Friday, October 29, 2010

Saturday October 30, 2010

Fight For Food Fundraiser

Support the Guelph Food Bank.

Wod:

10:00 A.M - 4:00 P.M

Wall Ball
Push Press
Box Jump
SDHP
Row

Thursday, October 28, 2010

Friday October 29, 2010

Happy Halloween Week End
WOD

5 rounds of:
5 Dead Lifts 275
10 Burpies

Wednesday, October 27, 2010

Thursday October 28, 2010

Switching gears today.
Muhahaha
Pick a Lift
Hit it Hard!
Set a max!

Tuesday, October 26, 2010

Wednesday October 27 2010

WOD
Amrap:
20 minutes of
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Warm Up:
15 minutes or 3 rounds 25 D/U's, 10 RIng rows, 10 Lunges
Skill:
15 minutes, Work on something you suck at.

Monday, October 25, 2010

Tuesday October 19, 2010

WOD:
Ten rounds for total load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Sunday, October 24, 2010

Monday October, 25,2010

Warm Up:
1xCFHQ
2 rounds of:
35 D/U's
10 TGU's
Skill:

Ring Work 10 Min
Wod:
5 rounds of:
Push press 10 reps 155/135/95/65
24” Box jump 15 reps
30 D/U's
Mobility
Shoulders

Saturday, October 23, 2010

Sunday October 24 2010

Warm Up
3 rounds of:
10 Wall Ball
25 D/Us
10 Shoulder Rolls
Mobility

Upper Body
Srength-Snatch
1 1 1 1 1
Wod Amrap
15 min of:
12 KB Swings
6 Burpies
3 Snatches @ 70%

Saturday October 23 2010

AMRAP 8 min
90% of Max Dead Lift 3 reps
10 Box Jumps

Thursday, October 21, 2010

Friday October 22 2010

Wod:
4 rounds of:
6 x 135/95 overhead
12 T2B
24 D/U's

Wednesday, October 20, 2010

Thursday October 21,2010

Wod:
5 rounds for time of:
30 double unders (or run 200m)
20 push ups
30 walking lunges steps
20 sit ups

Tuesday, October 19, 2010

Wednesday October 20 2010w

Warm Up:
3xCFHQ
Skill:
Clean Pulls
Strength:
Clean 3 3 3 then 3XMax P/U's

Wod
Amrap 15 minutes of:
Clean 95 pounds, 10 reps
15 Push-ups

Monday, October 18, 2010

Tuesday October 19, 2010

Warm Up
3 out 3 back
2X Burgener
Skill
Pressing snatch balance
Heaving Snatch Balance
Snatch balance
Wod

Snatch
1 1 1 1 1

Sunday, October 17, 2010

Monday October 18 2010

Warm Up
3 rounds of
10 wall Ball
20 D/U's
10 Squats
Skill

Front Squat
Wod
3 rounds of:

5 Handstand Push Ups
10 Clean 135/95 pounds
5 Ring Dips

20 min max

Mobility

Top to Bottom

Saturday, October 16, 2010

Friday, October 15, 2010

Saturday October 16 2010

Warm Up:
5 out 5 back
Skill:
Clean mechanics
Wod:
Three rounds for time of:

135 pound Hang power cleans, 15 reps
15 Burpees

Thursday, October 14, 2010

Friday October 15, 2010

Warm Up:
3XCFHQ
Skill:
Accumulate 2 minutes in hollow rock
Wod:
AMRAP

12 Minutes of:
9 K2E
12 KB's

Post rounds and reps to comments please

Wednesday, October 13, 2010

October 14,2010

Wod:
Something Quick
Something Heavy
Something Short
Something Else

Tuesday, October 12, 2010

Wednesday October 13 2010

Murph:
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

The run is from the box down Bagot to London and back.

Monday, October 11, 2010

Tuesday October 12,2010

Warm Up:
1xCFHQ
2xBear Walk
Mobility:
Shoulders
Wod:

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Monday October 11, 2010

Wod:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Sunday, October 10, 2010

Sunday October 10, 2010

Happy Thanks Giving
No Classes
Monday Class at 12:00 only!

Saturday, October 9, 2010

Saturday October 9 2010

O Lifting
O Lifting
O Lifting

Thursday, October 7, 2010

Friday October 8, 2010

Warm Up:
12 Min.
2X Burgener
Skill:
Snatch Balance
Wod:

Run 400 M
30 Pullups
Run 400M
30 Box Jumps
Run 400M
30 Hang Power Snatches 135/95/55
Run 400
Ring Push Ups

Wednesday, October 6, 2010

Thursday October 7 2010

Warm up:
5 min out 5 min back.
Skill:
Bench press
Wod:
Bench press

3-3-2-1-1

Tuesday, October 5, 2010

Wednesday October 6 2010

Warm Up:
2 out 2 back
1x CFHQ
Skill:
Clean Progressions
Wod:

Elizabeth:

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

Monday, October 4, 2010

Tuesday October 5, 2010

Warm Up
3 Rounds of:
30 Sec Korean Running
10 Shoulder Rolls
10 Box Jumps
30 D/U's

Strength:
One of:
S/P, P/P, P/J
3 3 3
Wod:
30 sec squats
1O sec rest
30 sec sit-ups
1O sec rest
30 sec push-ups
1O sec rest

Mobility:

Lower body!

Sunday, October 3, 2010

Monday October 4 2010

Warm Up:
2 x CFHQ
Skill:
Dead Lift
Strength:
Dead Lift

1 1 1 1 1
Wod:
AMRAP 10 Min
6 squat cleans (125/65)
12 pull-ups
24 double unders
Mobility

Odds and Ends

Congratulations to Chris Sinclair. CrossFitter of the month for November. Ask him about his strength Pr's this month, there were many. Chris is slowly making himself the man to beat across all of the strength disciplines.

December has arrived and with it our first Holiday gathering. It will be held on Monday the 20th in the box. Tiffany has something up her sleeve that I am not privy to. I am sure it will be good. I hear rumours of Paleo treats. We will also be having a week end evening gathering in January to celebrate our third anniversary without the pressure of the holiday season.











We had a pile this month. Congrats to you all.

Sunday October 3 2010

Surprise
Surprise
Surprise

Friday, October 1, 2010

Saturday October 2, 2010

Warm Up:
12 minutes.
Skill:
Front Roll
Handstand Skills
Wod:

2 rounds of:
400 M Run
25 Burpies
25 Pull Up
25 Ring Dips
400 M Run
20 Power Cleans 135/95
20 KB swings
20 Box Jumps
400 M Run
50 D/U's

Reverse the order for the second round.

Thursday, September 30, 2010

Friday October 1 2010

Warm Up:
3 rounds of:
10 Wall Ball
10 SDHP
10 OHS
Mobility:

Shoulders
Balls

Strength
OHS
1 1 1

Wod:

With 60% of max OHS.
Amrap 12 Minutes of:
5 OHS
10 Kettle Bell Swings
5 SDHP

Wednesday, September 29, 2010

Thursday September 30,2010

Warm Up:
3 rounds of:
10 box jumps
10 wall Ball
10 Push ups
Mobility:

T2B
Wod:
For time:
Run 400 meters
30 sit-ups
30 back extensions
Run 400 meters
25 sit-ups
25 back extensions
Run 400 meters
20 sit-ups
20 back extensions

Tuesday, September 28, 2010

Wednesday September 29 2010

Warm Up:
3 rounds of:
25 D/U's
10 Shoot throughs
10 Squat Box Jumps
Mobility:

Thoracic
Hip Capsule
Hamstrings

Wod:
Front Squat
1 1 1 1 1

Monday, September 27, 2010

Tuesday September 28 2010

Warm Up:
10 Minutes
3 x 10 reps
something you suck at
Wod:
5 rounds of:

40 Squats
20 Kettlebell Swings
10 Pull-ups

Sunday, September 26, 2010

Monday September 27, 2010

Warm Up:
2 out 2 back
1xCFHQ
2xBurgener
Strength:
Clean/Jerk

Wod:
Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups

Mobility:
Hamstrings
Upper Quad
Groin.

Sunday September 26 2010

Warm Up:
2 x CFHQ
Mobility:
Shoulder
Triceps.
Strength:

Clean Pulls
3x5
Work Up to 110%

Clean Drops
1 1 1 1 1

Wod:
Tabata Squats

Friday, September 24, 2010

Saturday September 25, 2010

Warm Up:
Get Warm
WOD:
To be announced!

Thursday, September 23, 2010

Friday September 24 2010

Warm Up:
2out 2 back
3 rounds of:
10 Squats
10 Pull Ups
10 Dips

Strength:
1 1 1 1 1

Wod:
Max rounds in 20 Minutes of:

3 power snatches @ 75% max
6 pull ups
9 push ups
12 box jumps

Wednesday, September 22, 2010

Thursday September 23 2010

Warm Up:
2 min out 2 min back
1xCFHQ
Mobility:
Hamstrings
Squat

Skill:
Clean Pulls
Wod:
Power Cleans
1 1 1 1 1 1 1

Tuesday, September 21, 2010

Wednesday September 22 2010

Warm Up:
A little bit of everthing
Mobility:
Top to bottom
Wod:
For time:

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

Monday, September 20, 2010

September 21 2010

Warm Up:
800M
1 x CFHQ
Mobility:
Hamstrings
Thoracic

WOD:
5 rounds of:
15 Box Jumps
3 D/L 3/4 Max
25 KB swings

Sunday, September 19, 2010

Monday September 20,2010

Warm Up:
400M Run
2x CFHQ
Skill:
HSPU
Wod:

Max rounds 20 minutes.
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips

Mobility:

Shoulders

Saturday, September 18, 2010

Sunday September 19 2010

Warm Up:
3 out 3 back
20 Squats
2 min squat hold

Skill:

Clean Drops
Rack Delivery

Wod:

Complete 5 rounds of:
Run 400 meters
Clean 15 reps
20 Push-ups
Cleans must be completed at starting weight.

Mobility:
High Hamstring

Friday, September 17, 2010

Saturday September 18,2010

Warm Up:
5 Minutes
Wod:

Scavenger Hunt V.1
3 2 1 GO!

30 min max time to complete the following:

1000 M Run -6
75 Box Jump -1
15 Tire Flips -1/1/(2/5) Partners
35 Pull Ups -1
3 Rope Climb -3/10 *
25 Burpies -1
30 Shoot Throughs -1
3 Muscle Ups * -5
30 Seconds of L sit -2/5
40 K2E -1
Set a P.R -10
1000# overhead -1/5
100 Squats - 1
25 Wall Ball -1
150 D/U's -1
15 Ring Push Ups -1/2
15 Ring Rows -1/2
5 Clean and Jerk and odd object -5
25 Broad Jumps -1
100 Lunges -1
3 lengths of alligator walk -2
50 Hollow Rock -1
5 Bar Climbs -5/10
20 Dumbbell Snatches -1
3 lengths Inchworm -2

*If you cannot complete the movement as Rx'd you must spend 2 minute trying - 5
Most points wins.Please note weights used and objects lifted. All athletes must use appropriate loads and heights.


Mobility:

Test: Move your neck around in a bunch of cardinal planes. How loose does it fee? Can you see how a tight neck could make your shoulder position more sucky?
Mwod: 1) 2 minutes each side doing Hand behind back stretch while working on your neck.
2) Open up your thoracic spine on the paired lacrosse balls. 1-2 min
3) Practice a little overhead lat stretch 2 min
4) Try and staple that lacrosse ball to the wall with your chesticle (pec).
Retest

Thursday, September 16, 2010

Friday September17,2010

WOD:
CrossFit Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

Perform a single maximal effort for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
Combine all 4 lifts to create CF Football Total

Additional Wod for those who have done the total or are not competing.

Warm Up:
4 out 4 back
Mobility:
Scapula
Heel/calf
Skill of your choice
Wod:
Helen

3 rounds of:
400 meters
21 Kb Swings 55/35
12 Pull-ups

Wednesday, September 15, 2010

Thursday September 16 2010

WOD:
CrossFit Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

Perform a single maximal effort for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
Combine all 4 lifts to create CF Football Total

Additional Wod for those who have done the total or are not competing.

21 15 9 15 21
Kettle Bell Swings
Deadlift B/W
Push Ups

Tuesday, September 14, 2010

Wednesday September 15,2010

WOD:
CrossFit Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

Perform a single maximal effort for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
Combine all 4 lifts to create CF Football Total

Monday, September 13, 2010

Tuesday September 14 2010

Warm Up
3 rounds of:
10 Squats
10 Pull Ups
10 Wall Ball
Strength:

Snatch
1 1 1 1 1
Wod:
AMRAP 10 Minutes
3 Burpies
5 Shoot Throughs
7 Alternating Snatches KB

Sunday, September 12, 2010

Monday September 13,2010

Warm up:
2 x CFHQ
Mobility:
2 min squat
2 min hams
2 min triceps

Wod:
3 rounds of:
15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
Scale as needed.

Cool Down/stretch:
Repeat of Mobility

Saturday, September 11, 2010

Sunday September 12,2010

Warm Up
3 x CFHQ
Hamstrings 1 min per legx2
Strength:
D/L
1 1 1 1 1

Wod:
Max rounds in 15 min of:
Chest slappers x5
Squats x 25
Alternating one hand barbell/dumbbell snatch x 5
Post load to comments

Saturday September 11,2010

Warm Up:
3 min out 3 min back
2 x Burgener
Mobility:
5 min squat.
Hamstrings

Wod:
400 M
5-1-5
Snatch 95/65
Hollow Rock
Jumping Squats 95/65
100M
50 Push Ups
100M
5-1-5
Clean 95/65
Overhead
Front Squat
400M

Thursday, September 9, 2010

Friday September 10, 2010

Warm Up:
10 min. Get Warm.
Strength:
Bench Press
1 1 1 1 1
WOD:

Mary
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Wednesday, September 8, 2010

Thursday September 9 2010

Warm Up:
2 x CFHQ
Skill:
Movement Patterns
Mobility:
Hip/shoulders/hamstrings

Wod:
CrossFit Total
Squat
Press
Dead
3 efforts at each lift. If you miss you get zero. Total the three best lifts.

Tuesday, September 7, 2010

Wednesday September 8, 2010

Warm Up:
3XCFHQ
Mobility:
Spealer
Hamstrings
Shoulder

Wod:
"Angie"
100
Pull Ups
Push Ups
Sit Ups
Squats

Monday, September 6, 2010

Tuesday September 7,2010

Warm Up:
3 rounds of:
30 D/U's
15 Shoulder Rolls
20 Squats
Mobility:

Triceps/Hip Capsule
Wod:
OHS
1 1 1 1 1
Then
21 15 9
Ring Dips
1/2 BW Snatch
Pull Ups

3 2 1 Go

Congratulations to Allan Rickard CrossFitter of the month for August. Allan wins himself a Self myofascial massage tool. Way to go Al!

September is upon us. For many the summer has been off time. Time to lose the summer jiggle and get back to it.

Our first theme WOD is coming in September. Vote for your theme at the box.

New Class Schedule is up!

August Personal Records:

Connor 8 M/U's Clean 250/Jerk 240/FS 240
Tiff D/L 155
Ana DL 155
Cindy DL 210
Rob 290 DL, 110 SP
JEss 250 DL, 120 BP
Chris S 4 D/U's, 255 FS
Al 357.4 DL, 225 BS, 205 FS
Matt 390 DL, 165 FS, 255 BS
Ryan 230 BS 190 FS
Steph 125 C/J
Chris A 290 DL
Kate 180
Chris C OHS 185
Vanda DL 155,SP 50

Sunday, September 5, 2010

September 6 2010

Day Off

Happy Labour Day

Saturday, September 4, 2010

Sunday September 5 2010

Warm Up:
3 rounds of:
10 D/U's
10 Push Ups
10 Hollow Rock
Mobility:

Shoulders
Hip Flexors
Wod:
10 9 8 7 6 5 4 3 2 1 2 3 4 5 6 7 8 9 10
Wall Ball
Kettlebell Swings 45/35
Hang power cleans 3/4 BW

Friday, September 3, 2010

Saturday September 4,2010

Warm Up:
3 rounds of:
30 D/U's
10 Wall Ball
5 Pull Ups
Skill:

Elbows
Wod:

Grace
30 reps of C&J
135/95#'s

Thursday, September 2, 2010

Friday September 3 2010w

Warm Up:
Quick Run
Standards review.
Wod:
Filthy Fifty:


50 Box jump @ 24 inches
50 Jumping Pull-ups
50 Kettlebell swings, 1 pood (16kg)
50 Walking Lunges (bw)
50 Knees to elbows
50 Push press, 45# bb / 2db
50 Back extensions
50 Wall Ball shots, 20# mb
50 Burpees
50 Double unders

Thursday September 2 2010

Warm Up:
1 X CFHQ
2x Burgener
Skill:
Split Jerk
Wod:

Split Jerk
1 1 1 1 1 1 1

Tuesday, August 31, 2010

Wednesday September 1 2010

Warm Up:
2k run
1X CFHQ
Skill/Mobility
5 Min accumulated Squat
Wod:

7 rounds for time of:
Push-jerk 10 reps
10 Pull-ups

Monday, August 30, 2010

Tuesday August 31,2010

Warm up:
2 Min out 2 min back
Strength:
Shoulder Press
3x5
Dead Lift

3x5
Wod:
Amrap 5 min:
10 D/U
5 Box Jumps

Sunday, August 29, 2010

Monday August 30, 2010

Warm Up:
3xCFHQ
Skill:
Snatch Drops
Wod:
Five rounds for time of:

95-pound hang squat clean, 21 reps
Run 400 meters

Saturday, August 28, 2010

saturday August 29,2010

W/U
2 in out 2 min back
3 x 2 min partner resistance training.
Strength:
Floor press:
3 3 3

Wod:
7 rounds of:
30 D/U's
10 JPU

Friday, August 27, 2010

Saturday August 28,2010

Warm Up:
3 x 200 M run
25 Squats
25 Shoulder Rolls
25 Wall Ball
Strength

Alternating Sotts Press
3 3 3 3 3
Wod:
5 rounds of:
10 Burpies
5 Box Jump Overs 24"/20"
2 D/L 315/225

Thursday, August 26, 2010

August 27, 2010

Warm Up
Run 2k
Wod
Strength Day
Set a PR in a lift!

Wednesday, August 25, 2010

Thursday August 26, 2010

Warm Up:
3 out, 3 back
Strength:
3 x 5 Power Clean
3 x 3 Shoulder Press
Wod:

AMRAP 15 min of:
3 HSPU
6 Pull-ups
9 KTE
12 DB Swings (55lbs /35lbs)

Tuesday, August 24, 2010

August 25,2010

Warm Up:
2 min out 2 min:
1 x CFHQ
1 x Burgener
Wod:
6 rounds of:

Run 200 meters
45-pound Thrusters, 20 reps
24 inch Box Step-ups, with 45 pounds, 20 reps
Wall Bal 10
25 Double Unders

Monday, August 23, 2010

Tuesday August 24,2010

Warm Up:
2 min out 2 min back
6 minutes on your own get warm
Wod
Tie a five-pound plate to hang an honest 18" above your tiptoe reach.


5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Sunday, August 22, 2010

Monday August 23,2010

Warm Up:
2xCFHQ
2xBurgener
Skill:
Snatch Balance/OHS
Wod:

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups - sub 4 Pull Ups and 4 Dips per M/U
4 Handstand Push Ups - sub 10 Inverted Push Ups
8 2-Pood Kettlebell swings

Sunday August 22, 2010

Mandas Choice.

Saturday, August 21, 2010

Saturday August 21,2010

Warm Up:
3 min out 3 min back
1xCFHQ
Strength:
Front Squat
1 1 1 1 1

Wod:
"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Thursday, August 19, 2010

Friday August 20,2010

Warm Up:
2 min out 2 min back
1 x CFHQ
Strength:
Clean and Jerk
1 1 1 1 1

Wod
Amrap
20 min of:
3 S/T
5 OH W/L 45#/35#
7 K2E
9 S/B Squats 50/35

Wednesday, August 18, 2010

Thursday August 19,2010

Open Skill Day

Come in and work on something you suck at.

WOD TBA

Tuesday, August 17, 2010

Wednesday August 18,2010

Warm Up:
2 min out 2 min back
Wod
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Monday, August 16, 2010

Tuesday August 17,2010

Warm Up:
2x CFHQ
2x Burgener
Strength:
Shoulder Press
1 1 1 1 1 1 1

Wod:
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds

Sunday, August 15, 2010

Monday August 16,2010

Warm Up
2.5 out-2.5 back
1 x CFHQ
Skill
Dead lift
Wod:

Deadlift
3-3-2-2-2-1-1-1-1
Go heavy, total loads for all 9 sets.

Metcon: 5 min Burpie Box Jumps

Friday, August 13, 2010

Saturday August 14 2010

Warm up:
2 rounds of:
400M run
1 x CFHQ
1X Burgener
Skill:

Front Squat
Wod
20 Minutes:
155 FS 6 reps
10 M 45 pound barbell Overhead walking lunge,
7 Burpees

Thursday, August 12, 2010

Friday August 13, 2010

Warm Up:
2 min out 2 min back
Skill
Pose
Wod
Ten rounds for time of:

95 pound Thruster, 10 reps
10 Push Ups

Wednesday, August 11, 2010

Thursday August 12 2010

Warm Up:
3 min out 3 min back:
Burgener x 2
CFHQ x 1
Skill:
Low position Snatch rack pulls

Wod
5 rounds for time of:
21 1 1/2 pood kettlebell swings
21 knees to elbows
21 double unders

Tuesday, August 10, 2010

Wednesday August 11 2010

Warm Up
4 rounds of:
3 tire flips
100 M run
Burgener x 3
Skill

Low Rack Pull Snatches
Strength
Snatch
3 3 3 3
Wod
21 15 9
Snatch @ 60% of max snatch
Bar Roll out Push Ups

Monday, August 9, 2010

Tuesday August 10,2010

Warm Up:
3xCFHQ
Skill:
10 Minutes practice of:
M/Us
D/Us

Wod:
B/P
1 1 1 1 1 1 1

5 min AMRAP of
5 Pull Ups
5 Box Jmps

Sunday, August 8, 2010

Monday August 9 2010

Warm Up:
2 x CFHQ
Skill:
Review movement standards
Wod
Blast through once for time.

50 Squats
200M run
25 D/L BW
200M run
50 Push Ups
200M run
25 K/B Swings
200M run
50 S/U
200M run
25 D/L BW
200M run

All sets should be unbroken. 1 Burpie penalty for each rest.
Movement standards
Squats: ass to ball/hip crease below knee
Push Ups: Unload at bottom
S/U's: Shoulders must touch ground
KB Swings: Bell to above shoulder

Sunday August 8 2010

Warm Up
3 rounds of:
25 D/U's
100 m run
10 Push Ups
Skill:

CFHQ-for the new folks
veterans spend some time working on a skill of your choice.
Wod

5 rounds for Time @ 135 of:

6x Deadlift
6x Bent row
6x Hang power clean
6x Front Squat
6x Push-ups (hands on bar)

Thursday, August 5, 2010

Friday August 6 2010

Warm up:
3 min out 3 min back
Skill:
Review Standards for Wod

WOD:

With a witness perform 1, 2 or 3 rounds of:
15 Pull Ups
15 Push Ups
15KB's 20/16
15K2E's
15 Lunges
15 Squats
15 Burpies

Pull Ups - Must be chin over bar
Push Ups - Chest to ground. Must unload in the bottom by lifting hands from ground.
K2E Knees must make contact with elbows
Lunges- Knee of rear leg must touch ground, arms may not touch legs.
Squats - Butt makes contact with ball or hip below knee cap
Burpies - Chest to ground, arms vertically clapping overhead, feet off the ground.

Wednesday, August 4, 2010

Odds and Ends

Congratulations to Heather for winning this months Paleo Challenge and a free month of training. Way to go!

September is upon us. For many the summer has been off time. Time to lose the summer jiggle and get back to it. 3 2 1 GO!

Our first theme WOD is coming on Sept 10th. Vote for your theme at the box.

Kids and teens Strength and Conditioning Classes daily Monday through Friday. Ages 9 to 15.


July Personal Records:


Ed BP 195
Steph BP 90 BS 155 SC 115 PC 125
Stephen SC 155
Chris S SC 185
Colin SC 185 DL 345
Heather D/U's 21
Manda CJ 130Erin BS 175
Shannon Snatch 65
Tiffany HPC 85 D/Us 34 BS 115
Ryan HPC 3x 145
Jess DL 165
Haley BS 115 PC 80

Thursday August 5 2010

Warm Up:
800M run
1 x CFHQ
Skill
Squat Clean Thruster
Wod:

Straight from HQ
Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

Tuesday, August 3, 2010

Wednesday August 4 2010

Warm Up:
400m Run
1xCFHQ
400M run
Skill:
Deadlift

Strength:
D/L
3 3 3 3 3
Wod:
Amrap 8 min of:
10 Ring Dips
10 Squats
10 D/U's

Monday, August 2, 2010

Tuesday Aug 3 2010

Warm Up:
3 x CHHQ
Skill:
Squats

Wod:

Tabata:
Alternating
Bottom to Bottom squats and Burpies

Sunday, August 1, 2010

Monday July 2 2010

Gone Fishing!
Have a wonderful day.

Friday, July 30, 2010

Sunday Aug 1, 2010

Warm Up:
3 min out, 3 min back.
Skill
Burgener
Snatch/clean Rack Pulls
High Hang Pulls

Wod:
O lifting

Thursday, July 29, 2010

Friday July 30 2010

Warm Up
2 rounds of:
100 m run
10 Wall Ball
2 x Burgener
Strength

Back Squat
3 3 2 2 1 1 1
Wod
Alternating rounds of:
Tabata Squats
Tabata Box Jumps

Thursday July 29 2010

Warm Up:
3 out 3 back.
1xCFHQ
2x Burgener
Skill:
2 position Snatch Pulls

Strength 1 of:
Snatch/BP
1 1 1 1 1 1 1
Wod:
Amrap 6 minutes of:
3 Push Ups
5 Squats.

Tuesday, July 27, 2010

Wednesday July 28,2010

Warm Up:
3 rounds of:
5 TFJT's
200M
Skill:
Jerk

Wod:
7 rounds of:
Clean to Front Squat
Front Squat to Over head
Over head to Back Squat
115/75
Increase load after each cycle.

Monday, July 26, 2010

Tuesday July 27,2010

Warm Up:
2 rounds of
50 D/u's
10 Clean Drops 45
10 Clean lands 45
25 Squats

Skill:
PVC Dead Lift
Strength:
D/L
1 1 1 1 1 1 1
Then:
AMRAP 10 Min of:
15 D/U's
10 KB swings
5 Jumping Squat
vertically as high as you can. From full squat to full squat is 1 rep.

Sunday, July 25, 2010

Monday July 26,2010

Warm Up:
4 out 4 back
Skill:
2 Position Power Clean
Low rack pulls.
Strength:

Power Cleans
3 3 3 3 3

Wod:
50 D/U's
10 K2E
40 D/U's
20 K2E
30 D/U's
30 K2E
20 D/U's
40 K2E
10 D/U's
50 K2E

Sunday July 25,2010

Warm Up:
800 m run
3 tire flips
3 x Burgener W/U
Strength:
Snatch

1 1 1 1 1 1 1
Wod:
21 15 9
Snatch 135\95
Box Jumps

Friday, July 23, 2010

Saturday July 24 2010

Warm Up:
CFHQ x 1
400M
Burgener x 3
Skill:
HPC - Elbow Speed and hip ext.

Wod:
AMRAP 12 Min
3 HSPU
5 HPC 135/95
7 Squats
9 K2E

Thursday, July 22, 2010

Friday July 23,2010

Warm Up:
3 min out 3 min back
3X Burgener
Skill:
F/S
Wod:

25 Pull Ups
50 D/L 135/95
50 Push Ups
25 Floor Wipers 135/95
50 BJ
50 25/25 Clean and Press (KB)20/16KG
25 Pull Ups

Wednesday, July 21, 2010

Thursday July 22,2010

Warm Up:
4 min out, 4 min back
Skill/Strength
Clean Pulls
1 1 1 1 1 1 1
Cleans.

Wod:
Amrap 8 Minutes
100 M sprint
3 Muscle ups

Tuesday, July 20, 2010

Wednesday July 21, 2010

Warm Up:
200 M run
1CFHQ
Skill:
Stretching
Wod:

400M run
30 Shoulder Press 45#
30 Box Jumps
30 Ring Dips
800M run
30 Lunges 45#
30 Ring Rows
30 squats
400M run
30 KB Swings
30 Burpies
30 D/U's

Tuesday July 20, 2010

Warm Up:
2x
400M
1xCFHQ
Skill:
Kipping

Wod
15 HSPU 3 L Pull Ups
13 HSPU 5 L Pull UPs
11-7
9-9
7-11
5-13
3-15

Sunday, July 18, 2010

Monday July 19,2010

Warm Up:
3xCFHQ
Skill:
D/L
SDHP
MBC

Wod:
21 15 9
B/W DL
.5BW SDHP
MBC or bar cleans

Saturday, July 17, 2010

Sunday July18 2010

Wod:
30 KB Swings 30 S/U's
25/25
20/20
....
5/5

Friday, July 16, 2010

Saturday July 17 2010

Warm Up:
1 X CFHQ
400M run
3 x Burgener
200M run
Strength:

Rack Jerks:
1 1 1 1 1 1 1

Wod:

AMRAP 12 Mn of:

50 M Sandbag run
10 Burpies
50 M Sandbag run
10 squats

Thursday, July 15, 2010

Friday July 16, 2010

Warm Up:
400M run
Burgener Warm up x 3
400M run

Skill:

2 position snatch
1 1 1 1 1
20 min

Wod:

Tabata Pull Ups
Run 200
Tabata Push Ups
Run 200
Tabata Squats

Wednesday, July 14, 2010

Thursday July 15, 2010

Warm Up:
50 D/U's
100M
5 Burpies
200M
5 Burpies

100M
50 D/U's

Strength:
Squat Cleans
1 1 1 1 1

Wod:

At 75% of max
Complete 5 rounds of:

Clean to overhead to front squat.
100M Run

Tuesday, July 13, 2010

Wednesday July 14, 2010

Warm Up:
3 min out 3 min back
Skil:
False Grip Hang

Wod:

30KB's 20Kg
30 S/T
30 Squats
25/25/25
20/20/20
15/15/215
10/10/10
5/5/5

Monday, July 12, 2010

Tuesday July 13,2010

Warm Up:
3 rounds of
100M
10 Wall Ball
Skill:
C/J

Wod:

2x
400M run
30 Squats
15 Pull Ups
10 C/J 125/95
5 Ring Dips

Sunday, July 11, 2010

Monday July 12, 2010

Warm Up:
1 x CFHQ
2 lengths each of:
Inch worm
Bear Walk
Spiderman

Skill:
Pull Ups

WOD:
TBA

Saturday, July 10, 2010

Sunday July 11, 2010

Warm Up:
1xCFHQ
25 Wall Ball
Skill
HSPU
Wod:

Dianne
21 15 9
Dead Lift 225
Hand Stand Push Ups

Friday, July 9, 2010

Saturday July 10 2010

Warm Up:
3 x BWU ( Burgener )
Then 2 rounds of:
7 turkish get ups
9 KB swings
Strength

Shoulder Press
1 1 1 1 1
Wod
Michael
3 rounds of:
800m run
50 Back Extension
50 Sit Ups

Thursday, July 8, 2010

Friday July 9,2010

Warm Up:
3 min out,3 min back
3x Burgener W/U
Skill:
Snatch
Wod

10-1
Snatch 135/95
Burpie

Wednesday, July 7, 2010

Thursday July 8, 2010

Warm Up:
2 x CFHQ
2 x Burgener
Skill:
Turkish Get Up.
Wod:

"Barbara"
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
5 rounds

Tuesday, July 6, 2010

Wednesday July 7,2010

Warm Up:
1 x CFHQ
Burgener x 3
Skill:
dead lifts
Wod:

3 rounds of:
400M run
Body Weight Deads x 15
Box Jumps x 20

Monday, July 5, 2010

Tuesday July 6 2010

Warm Up
4 min run.
Burgener Warm Up x3
Skill
Mid-hang snatch
Behind the head jerks

Wod:
Snatch 1 1 1 1 1 1 1
Then 30 20 10 of:
D/U's, Push Ups, Squats.

Odds and Ends

August is upon us and that means BACK TO BASICS AND ENFORCED STRICT REPS MONTH.

The gym will be open for self directed training Mon Wed and Fri. From 10 - 1 Pm. Feel free to drop in and knock out a Wod. More "OPEN GYM" hours to follow.

Kids Strength and Conditioning Classes daily Monday through Friday. Ages 9 to 15.
making strong adults one at a time.

June Personal Records:



Marcia OHS 140
Sam SP 95 BS 190 HPC 115
Kate HPB 85 160# BS
Perry 400# DL Way to go Perry!
Rich.2 445 DL
Al 55 D/U's 110# Sp 200# FS
Chris S 245x3 BP 400M 1:39
Gert BP115
Chris C SC 205 DL 460 Way to go!
Belinda BP 135#
Colin 315 DL
Amanda PP 95
Sue 57# SP 120# BS
Dawn 60# SP 100# BP WAY To GO!
ME SP 135 x 3 Rack Jerk 190
Mike SP 2x95
Alex SP 125
Heather SP 3x60 2 x65
Jackie DL 175 BP 70
Virginia BP 95#
Shannon BS 120
Amanda BS 175#
Jess BS 180
Steven BS 200

Our inaugural Kids Program is under way. Running Mon Wed and Fri. From 10 - 12 Ages 8-16. There is always room for one more.

Sunday, July 4, 2010

Monday July 5 2010

Warm Up
3 rounds of:
200M run
15 D/U's
Wod:
3 rounds of:

10 Deadlift (225)
15 Box jumps
20 Air Squats
10 power Cleans (135)
15 Pull Ups
200M Run

Saturday, July 3, 2010

Sunday July 4 2010

Warm Up:
Pose run 1 k
Skill:
Squats/Posterior Chain
Wod:
Max Back Squat

Saturday July 3,2010 Class at 9:00

Warm Up:
Run 2k
Strength
OHS
5 5 5
Wod:

10 9 8 7 6 5 4 3 2 1
Burpies
Squats
Run 50M between each Burpie and Squat round.

Wednesday, June 30, 2010

Canada Day Thursday July 1 2010

Class is at 12:00 today. We will be off Friday with regular classes on Sat and Sun.

Workout of the day to be Announced.

Tuesday, June 29, 2010

Wednesday June 30,2010

Warm Up:
5 min out 5 min back
Strength:
Bench Press
3 3 2 2 1 1
Wod:

Amrap 12 Min of:
3 K2E
5 Push Ups
7 Squats

Monday, June 28, 2010

Tuesday June 29,2010

Warm Up:
1xCFHQ
Clean skills
Strength:
High Hang Cleans 5 5 5
Wod:

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Sunday, June 27, 2010

Monday June, 28 2010

Warm Up:
400M
200 D/U's
Strength:
1 1 1 1 1 1 1
Front Squat

Wod
AMRAP 8 min of:
5x275/185 Dead Lift
3 HSPU
10KB Swings

Friday, June 25, 2010

SATURDAY JUNE 26,2010

NO CLASSES ON SATURDAY.
SUNDAY CLASS IS AT 8:30 A.M
COME AND JOIN US AT THE ELEMENT CHALLENGE. I HEAR THERE ARE 100 ATHLETES SIGNED UP. IT'S GOING TO BE A BLAST.

Thursday, June 24, 2010

Friday June 25,2010

Warm Up
2 out 2 back
1xCFHQ
Strength:
Rack Jerk
3 3 3

Wod
3 rounds of:
50 M Broad Jumps
50 M Backwards run
25 Box Jumps
5 Deadlifts 255/180

Wednesday, June 23, 2010

Thursday June 23,2010

Skill Day!
Come in and work on something you suck at. We al have something to improve on. Take this opportunity to pick the brains of your trainers.

Tuesday, June 22, 2010

Wednesday June 23,210

Warm Up
2 rounds of:
3 Burpies
400 M run
3 Burpies
Wod:

5 rounds of:
100M OHSBC
10 Ring Rows
5 Muscle Ups
40 Squats

Monday, June 21, 2010

Tuesday June 22,2010

Warm Up:
2k run
Skill:
Dead Lift with PVC/Heal to hip
WOD:
SRM Deads

Sunday, June 20, 2010

Monday June 21,2010

Warm Up
400M run
1xCFHQ
Strength:
3 3 3 S/P
Wod

Amrap 20 Min:
5 x Burpies
10 x Shoot throughs
15 x Toes to bar

Saturday, June 19, 2010

Sunday June 21,2010

Warm Up
6 min Sand bag catch
Drop it do 3 burpies
Wod:

"Elizabeth"

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

Friday, June 18, 2010

Saturday June 19.2010

Warm Up:
1 x CFHQ
5 Tire flip and jump through
Wod:
Tabata Sit Ups
Then:

400 Meter run
21 15 9
Box Jumps
Double Unders
200M Sprint
20 TGUP's
100M Sprint

Thursday, June 17, 2010

Friday June 18, 2010

Warm Up:
3 min out 3 min back.
2xBurgener W/U
Strength:
Snatch 3 3 3 3
Wod

Max Rounds 20 min of:
200M run
2 Pistols R/L
4 HSPU
6 B/W Deads

Wednesday, June 16, 2010

Thursday June 17,2010

Warm Up:
1x CFHQ
3 rounds of:
5 sandbag cleans
7 Sandbag OHS
Wod:

Lift something heavy for a single rep max.
21 15 9
Double unders
Burpies

Tuesday, June 15, 2010

Wednesday June 16, 2010

Warm Up:
1xCFHQ
2 min out 2 min back.
Stregnth:
5 5 5 5 KB snatch
WOD:

10 rounds of:
Max Push Ups
50 M sprint
7 Burpies.

Walk back to start after last burpies.

Monday, June 14, 2010

Tuesday June 15,2010

Warm Up:
2 rds of 10 reps with bar of:
Deadlift
Bent Row
Hang Power Clean
Front Squat

WOD:
5 rounds for Time @ 135
6x Deadlift
6x Bent row
6x Hang power clean
6x Front Squat
6x Push-ups (hands on bar)

Sunday, June 13, 2010

Monday June14,2010

Warm Up
12 minutes
Strength:
Front Squat
5 5 5
Wod:

Angie:
100
Pull Ups
Push Ups
Sit Ups
Squats

Saturday, June 12, 2010

Sunday June 13,2010

No Classes

Normal Schedule resumes on Monday.

See you all then.

Saturday June 12,2010

No classes today!

Run 5 K

Post time to comments.

Thursday, June 10, 2010

Friday June 11 2010

Warm Up:
1x CFHQ
50 M Sprints x3
1x CFHQ

WOD: Filthy Fifty


50 Box Jumps (24" men/20" women)
50 Jumping Pullups
50 KB Swings (16kg men/ 12 kg women)
50 Lunge steps
50 Knees to Elbows
50 Push Press (45 lbs men/ 30 lbs women)
50 Back Extensions
50 Wall Ball (20 lbs men/14 lbs women)
50 Burpees
50 Double Unders

Wednesday, June 9, 2010

Thursday June 10,2010

Warm Up:
10 minutes
WOD:
Max Clean
Then @75% complete:

5 Cleans
3 Front Squats
1 Jerk
x3 rounds

Finish with 5 rounds of 10 Box Jumps and 10 Kettlebell swings

Tuesday, June 8, 2010

Warm Up:
5 out 5 back
Wod 1 Amrap 10 Min:
With a partner, Max load over head.
One bar 225#'s per pair

Wod 2:

Belinda:

15 rounds of:
5 10 15
Pull Ups
Push Ups
Squats

You have one minute to complete each round. With any remaining time, complete as many Bodyweight Dead Lifts as possible.

When you are unable to complete your round work on skills, play or cheer on the rest of the field.

Monday, June 7, 2010

Tuesday June 8 2010

Warm Up:
4 out 4 back
3 rounds of 10 reps of PVC:
Back Squat
Shoulder Press
Dead Lift

WOD:

CF TOTAL
Back Squat
Shoulder Press
Dead Lift

Sunday, June 6, 2010

Monday June 7,2010

Warm Up:
1xCFHQ
400M run
Strength:
3 3 3
Power clean

Wod
4 rounds of:

12 Power cleans 75% of max
7 Ring Dips
7 Ring Rows/Push Ups
12 Burpies.

Saturday, June 5, 2010

Sunday June 6,2010

Warm Up:
2xCFHQ
Strength:
3 3 3 Thruster
Wod A
AMRAP 12 minutes of:

3 Thrusters @ 75% of max
5 Burpies
7 Box Jumps
9 Kettlebell swings

Part 2:
200 D/U's

Friday, June 4, 2010

Saturday June 5,2010

Small incident with water at the box yesterday. The Wod shall be announced in the morning.

Thursday, June 3, 2010

Coming in July/August

July or August PALEO CHALLENGE #2

Let me know which of July or August is better and we will launch our 2nd Paleo Challenge. This time we will base it on % fat loss.

Good luck to Manda, Perry, Steph and Tracey who will be representing CrossFit Guelph at the Element Challenge on June 26th

Month long Intensive camps will run in July, Teens Kids and Adults.
Camps will be one hour long and run 5 days a week for one hour per day.


Contact me through the website for details. Early sign up bonus.

BBQ in July. Details to follow. At Ryans and Stephs place.

Friday is post Wod beer night. Join us for some adult carbohydrate beverages.

Friday June 4, 2010

Warm Up:
3xCFHQ
Strength:
3 3 3 3 BP
Wod:
400M WL

Wednesday, June 2, 2010

Thursday June 3, 2010

Warm Up:
12 Min get warm.
Wod:
Lift something heavy then do it again.
3 3 3

Tuesday, June 1, 2010

Wednesday May 2, 2010

Warm Up
5 minutes out 5 minutes back run.
Strength Wod:
3 rounds for max reps of:
S/P P/P P/J
Wod: Tabata Kettle bell and Box Jumps

Monday, May 31, 2010

Congratulations Everyone. A Solid Collection of Personal Records.

Sue F/S 85
Alex F/S 95
Heather 19 D/U's
Marcia 50 KB Swings @ 16 Kg
Manda 205 B/S
Chris A d/u's x3 OHS x 65
Kym 15 D/Us
Chris S 2 D/U's
Al Sntach 125
Colin 50" BJ
Steff 225 D/L
Erin 225 D/L
Steph BBPJ 125 FS 135 33" BJ
Gert 95# Clean 10 PULL UPS!
Belinda Chelsea 40 rounds!!


Don't forget the Element Challenge on June 26! Let me know. Perry, Steph....
June 9 Alex and Matt will be visiting CrossFit Guelph as part of their tour to raise money for a noble cause. 5 oclock, be there.


More Personal Records:
Ed D/L 270
Tracey Big Tire
Virginia 32 D/U's
Tiffany 125# D/L
Sam 32 D/U's
Amanda 26 D/U's

Tuesday June 1,2010

Warm Up:
300 M run
3 rounds of:
30 sec D/U's, 10 OHS PVC
Strength:
1 1 1 1 1 OHS

Wod 1
Amwrap 8 min:
50 Meter Sprints
25 D/U's
Wod 2
5 4 3 2 1 2 3 4 5
2 position Clean and Jerk 135/95.
Box Jumps

Sunday, May 30, 2010

Monday May 31, 2010

Warm Up:
2x Burgener
400M
Strength:
5 5 5 Snatch
Wod:

Part 1

21 15 9

Ring Dips
Kettlebell Swings
Pull Ups

Part 2

3 rounds of:

15 Squats
10 Burpies
5 Shoot Throughs

Saturday, May 29, 2010

Sunday May 30,2010

Regional WOD#2
3 sets for max weight in 10 min:
Snatch Grip DL x 1
Snatch x 1
OHS x 1
Squat Snatch x 1

Friday, May 28, 2010

Saturday May 29, 2010

Warm Up
2x CFHQ
2 x Burgener
Skill
Snatch
Wod Regionals #4

50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

Thursday, May 27, 2010

Friday May 28,2010

Warm Up:
5 minute run out, 5 min run back.
Wod: 21 15 9
Dead lift 225/185
K2E
Push Ups

Skill:
Work on Handstands.

Wednesday, May 26, 2010

Thursday May 27,2010

Warm Up x 3
30 Double Unders
10 Muscle Up transitions.
Bear Crawlx2

WOD

15 Minutes to find Max HPC

Then:

4 rounds of:
35 KB swings 1.5 Pood
Sprint 50 M Forward and 50 Backwards.
30 Box Jumps
Sprint 50 M Forwards and 50 Backwards.

Tuesday, May 25, 2010

Wednesday May 26,2010

15 min, Find max clean.

With 60% of max do AMRAP 20 min of: clean to overhead, to back squat to overhead.

Monday, May 24, 2010

Tuesday MAy 25,2010

FRAN
21 15 9

Thrusters 95/55
Pull Ups

Sunday, May 23, 2010

Monday May 24,2010

Open Gym

We are Open from 10-12 today. Come in and play, or do a Wod. I hear a rumour of FGB.

Saturday, May 22, 2010

Sunday May 23,2010

Deadlifts:

Single rep Max
Go for it!

Friday, May 21, 2010

Saturday May 22 , 2010

Tracey and I are in Toronto for a cert. No class on Saturday.

Go for a run!

Thursday, May 20, 2010

Friday May 21,2010

"Chelsea"
5 PUll Ups
10 Push Ups
15 Squats
On the minute..

Wednesday, May 19, 2010

Thursday May 20, 2010

5 rounds of:

10 Thrusters 95/55
50M Over head walk
10 Burpies
100M sprint.

Tuesday, May 18, 2010

Wednesday May 19, 2010

21 18 15 12 9 6 3

Body Weight Dead Lift
Pull Ups
Box Jumps

Monday, May 17, 2010

Tuesday May 18, 2010

Personal Record Day-Weighted.

Pick three lifts from the Strength, Power, Explosive sheet.

Set a PR! Set a new goal!

Sunday, May 16, 2010

Monday May 17, 2010

Helen
3 rounds of:
400M Run
21 Kettle bell swings
12 Pull Ups

Saturday, May 15, 2010

sunday May 16,2010

once through for time:

100 M lunge
800m run
100 squats

Friday, May 14, 2010

Saturday May 15, 2010

"Kelly"
5 rounds of:
400 m run
30 Box Jumps
30 WB

Thursday, May 13, 2010

This and That

Winner of the Paleo Challenge and a free month of training is Chris Cox with a 30# lose in 30 days. Nice work! Chris has seen zero drop off in performance and has been doing nothing but CrossFit with a little running. If he can...YOU CAN. Congrats Chris.

Winner of Aprils CrossFitter of the month award goes to Virginia. 5 months pregnant and still going strong! I think CrossFitMoms is serving you well. Good Job.

Don't forget, The Element Challenge in Mississauga is June 26th.

Friday May 14,2010

3 3 3
OHS

Then:

21 15 9 15 21

K/B Swings
D/U's
Floor Wipers 135/95

Wednesday, May 12, 2010

Thursday May 7, 2010

Five rounds for time of:

5 Muscle-ups Sub 4-1
135 pound Power clean, 10 reps
Run 2oo meters

Tuesday, May 11, 2010

Wednesday May 12,2010

For Vince:

Find your max clean.
Tabata Squats

Monday, May 10, 2010

Tuesday May 11,2010

5 rounds of:
20 burpies
10 HSPU
400M run

Sunday, May 9, 2010

Monday May 10, 2010

2 rounds of:
400M
21 KB's 24KG 16KG
21 SDHP 75
21 K2E
21 D/U's

Saturday, May 8, 2010

Sunday May 8,2010

Front Squat

3 3 3 3 3

Then: 500 D/U's

Friday, May 7, 2010

Saturday May 8 2010

3 3 2 1 1 1 1 1

Push/Split Jerk

Tabata Squats

Thursday, May 6, 2010

Friday May 7 ,2010

50 40 30 20 10

Back Extensions
Kettlebell Swings
Box Jumps

Wednesday, May 5, 2010

Thursday May 6,2010

Cleans
1 1 1 1 1 1 1 1 1 1
These are all heavy efforts. Do your warm up first. Then begin at 70% of max looking to match your previous PR at the 7th lift.

Tuesday, May 4, 2010

Wednesday May 5, 2010

5 rounds of:

400M run
45# Thrusters 30 reps

Monday, May 3, 2010

Tuesday May 4 2010

10 rounds of:
10 Pull Ups
10 Ring Dips
Giver heck. There will be a strength component afterwards.

Sunday, May 2, 2010

What's going on in May

May is bring a friend in month. In classic CrossFit Style we will be keeping track on the whiteboard.

Our first Paleo challenge concludes May 9th. Looks like it is going to take better then 30# off to win. Keep eating clean!

I will post the final 5 T shirt slogans on the whiteboard. Vote for your favourite.

Lourdes School will be coming in for a visit on the 11th. Guaranteed fun.
Big thanks to Perry and Stephanie for helping out with the WIllow rd class. That was fun.

Dont forget, the 7:00 am class is up and running. See you there.

We have new plyo boxes, yeah.

Monday May 3, 2010

95/65#
Clean and Jerk
50 reps

Saturday, May 1, 2010

Sunday May 2, 2010

7 rounds for time of:

3 Deadlifts 315 lbs
6 Handstand Push Ups
9 Box Jumps 24" box

Friday, April 30, 2010

Saturday May 1, 2010

Team Challenge
TBA

Thursday, April 29, 2010

Friday April 30 2010

CrossFit Football Total
Bench Press
Power Clean
Back Squat
Dead Lift

Wednesday, April 28, 2010

Thursday April 29, 2010

21 15 9
Burpies
Double Unders
Kettle Bell Swings
200M to start,finish and btw each round

Tuesday, April 27, 2010

Wednesday April 28 2010

Three rounds of:

24in Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Monday, April 26, 2010

Tuesday April 27, 2010

5 5 5 S/P
7 pull ups
7 thrusters 95#
7 ring dips
7 burpees.
7 SDHP 95#

5 rounds

Sunday, April 25, 2010

Monday April 26,2010

Five rounds for time of:
50 Double unders
35 Sit Ups
OHW 50' 185/135
20 push ups

Saturday, April 24, 2010

Sunday April 25, 2010

Olympic Lifting Class.
We will be working on the clean.
An hour dedicated to this beautiful and highly functional movement.

Friday, April 23, 2010

Saturday April 24 2010

200m run
9-7-5-3-1
SDHP 75/55
Burpees
Jumping Squats 75/55
200 m run

1-3-5-7-9
SDHP
Burpees
Jumping Squat
200m run

Complete 1 Rope climb between each run

Thursday, April 22, 2010

Friday April 23,2010

Max Rounds 20 min:
100M Sprint
10 RD
10 K2E
10 BW DL
10 KB Swings

Wednesday, April 21, 2010

Thursday April 22 2010

Angie

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Some of our recent Personal Records

Alec D/L 350 B/S 260
Connor D/L 390
Tracey S/J 145 F/S 165
Lisa D/L 265
Sandra B/S 170
Nolan D/L 285
Colin D/L 305
Manda Sn 100 B/P 130
Perry D/L 375

"Nice! I squat 315 and BP 245 and I don't even get a mention?........Oh well I'll have to go heavier I guess lol." Chris S. Sorry buddy!

Team Wod Saturday May 1 @ 10:00

Sign up on the white board please.


Starting June 1 we will be introducing an official Nutrition Program with log books and bi weekly sit downs.

The Paleo challenge is in full swing. Take advantage of and share your success on the CFG Facebook Events page. We will be crowning the winner on May 6th.

Tuesday, April 20, 2010

Wednesday April 21,2010

Helen
3 rounds of:
400M run
21 Kb Swings 2 Pood
12 Pull Ups

Monday, April 19, 2010

Tuesday April 20, 2010

5 rounds of:

50 M SPRINT
50 M Lunges.




Recover as needed. Each Sprint must be a sprint, not a run.

Sunday, April 18, 2010

Metcon, Gymnastics

AMRAP 12 Min:
12 Box jumps
9 Wall Ball
6 HSPU
Then:
Max D/L

Saturday, April 17, 2010

Gymnastics/Weight

21 15 9
Knees to Elbows
Deadlift 225/155
Hollow rock

Friday, April 16, 2010

Saturday April 17 2010

7 pull ups
7 thrusters 95#
7 ring dips 7 burpees.
5 rounds for time.

Thursday, April 15, 2010

Friday April 16 2010

5 5 5
Back Squat
Then:
2 minutes D/U's
6 rounds
30 sec rest BTW rnds.

Wednesday, April 14, 2010

Thursday April 15 2010

3 3 3 Push Press
Cindy:
5 Pull Ups
10 Push Ups
15 Squats

Tuesday, April 13, 2010

Wednesday April 14, 2010

400M run
30 Thruster 95/65
30 pull Ups
30 Box Jumps
30 D/L 225/155
400M run

200M run
15 Thrusters 95/65
15 Pull Ups
15 Box Jumps
15 D/L 225/155
200M run

Monday, April 12, 2010

Tuesday April 13, 2010

Amrap 20 min
3 Reps of:
155/110
Power Clean to Front Squat
10 Ring Dips


The idea is to work the power clean and front squat individually. Make sure you finish the pull on the clean and then re set if needed for the squat.

Sunday, April 11, 2010

Monday April 12 2010

Weighted Pull Ups
1-1-1-1-1
rest 5 minutes
Max Pull Ups
7 rounds
After each set of pull ups:

10 burpies then rest for 1 minute.

Saturday, April 10, 2010

Sunday April 11,201

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Friday, April 9, 2010

Saturday April 10 2010

"Tabata Something Else"

Pull Ups
Push Ups
Sit Ups
Squats

Thursday, April 8, 2010

Friday April 9, 2010

Max Day.

Find your SRM in two areas.
Make sure it is an all out effort. Leave NO DOUBT!

Wednesday, April 7, 2010

Thursday April 7th 2010

3 3 3 Rack Jerks

Amrap 15 Min:
5 Shoulder Press 135/95
10 Kettle Bell Swings 24/16KG
15 Pull Ups

Tuesday, April 6, 2010

Paleo Challenge- Win a free month of membership.

The Paleo challenge will run from April 6 to May 6. Anyone wishing to play MUST have submitted their pictures by no later then April 9th. If you are taking your own photos make sure you have a front back and side view. No flexin or suckin it in. The challenge will be based on a review and comparison, by all participants, of the before and after pics. Winner will be decided my majority vote!

You can eat whatever you want but I strongly suggest a diet composed of meat, vegetables, nuts and seeds, some fruit, little starch and no sugar. If its not in this list. It is not strictly paleo. Yes eggs are Paleo, peanuts are not. Rice and bread of any kind are not Paleo.

Here is a comprehensive and straight forward guide to what "PALEO" means. Enjoy

There are races of people who are all slim, who are stronger and faster than us. They all have straight teeth and perfect eyesight. Arthritis, diabetes, hypertension, heart disease, stroke, depression, schizophrenia and cancer are absolute rarities for them. These people are the last 84 tribes of hunter-gatherers in the world. They share a secret that is over 2 million years old. Their secret is their diet- a diet that has changed little from that of the first humans 2 million years ago, and their predecessors up to 7 million years ago. Theirs is the diet that man evolved on, the diet that is coded for in our genes. It has some major differences to the diet of "civilization". You are in for a few big surprises.
The diet is usually referred to as the "Paleolithic Diet" referring to the Paleolithic or Stone Age era. It is also referred to as the "Stone Age Diet", "Cave Man Diet" or the "Hunter-Gatherer Diet". More romantic souls like to think of it as the diet that was eaten in the "Garden of Eden" and they are correct in thinking so.

The basic principles of the Paleolithic Diet are so simple that most high school students can understand them. Within 15 minutes from now you will grasp the major elements. At the technical level, Paleolithic Diet Theory has a depth and breadth that is unmatched by all other dietary theories. Paleolithic Diet Theory presents a fully integrated, holistic, comprehensive dietary theory combining the best features of all other dietary theories, eliminating the worst features and simplifying it all.

All major dietary components are covered- (i.e. vitamins, fats, protein, fats, carbohydrates, antioxidants and phytosterols etc). This is for the simple reason that it is the only diet that is coded for in our genes- it contains only those foods that were "on the table" during our long evolution, and discards those which were not. Have you ever wondered why almost everybody feels the need to take vitamin supplementsat times, or why so many people feel the need to "detoxify" their system? There are very real reasons for this that you will soon understand. Now, come with me, I’d like to share the secret with you...

Basics of the Paleolthic Diet

For millions of years, humans and their relatives have eaten meat, fish, fowl and the leaves, roots and fruits of many plants. One big obstacle to getting more calories from the environment is the fact that many plants are inedible. Grains, beans and potatoes are full of energy but all are inedible in the raw state as they contain many toxins. There is no doubt about that- please don’t try to eat them raw, they can make you very sick.

Around 10,000 years ago, an enormous breakthrough was made- a breakthrough that was to change the course of history, and our diet, forever. This breakthrough was the discovery that cooking these foods made them edible- the heat destroyed enough toxins to render them edible. Grains include wheat, corn, barley, rice, sorghum, millet and oats. Grain based foods also include products such as flour, bread, noodles and pasta. These foods entered the menu of New Stone Age (Neolithic) man, and Paleolithic diet buffs often refer to them as Neolithic foods.

The cooking of grains, beans and potatoes had an enormous effect on our food intake- perhaps doubling the number of calories that we could obtain from the plant foods in our environment. Other advantages were soon obvious with these foods:

· they could store for long periods (refrigeration of course being unavailable in those days)

· they were dense in calories- ie a small weight contains a lot of calories, enabling easy transport

· the food was also the seed of the plant- later allowing ready farming of the species

These advantages made it much easier to store and transport food. We could more easily store food for winter, and for nomads and travelers to carry supplies. Food storage also enabled surpluses to be stored, and this in turn made it possible to free some people from food gathering to become specialists in other activities, such as builders, warriors and rulers. This in turn set us on the course to modern day civilization. Despite these advantages, our genes were never developed with grains, beans and potatoes and were not in tune with them, and still are not. Man soon improved further on these advances- by farming plants and animals.

Instead of being able to eat only a fraction of the animal and plant life in an area, farming allows us to fill a particular area with a large number of edible plants and animals. This in turn increases the number of calories that we can obtain from an area by some 10 to 100 fold or more. Then followed the harnessing of dairy products, which allow man to obtain far more calories from the animal over its lifetime than if it were simply slaughtered for meat. Dairy products are interesting as they combine a variety of components- some of which our genes were ready for and some not. Whist cows milk is ideal for calves, there are several very important differences between it and human milk. For example, the brain of a calf is only a tiny fraction of its body weight whereas humans have very big brains. Not surprisingly, cows milk is low in critical nutrients for brain development, particularly omeg 3 fats.

Paleolithic Diet buffs refer to the new foods as Neolithic foods and the old as Paleolithic Diet foods. In simple terms we see Neolithic as bad and Paleolithic as good. Since then, some other substances have entered the diet- particularly salt and sugar, and more recently a litany of chemicals including firstly caffeine then all other additives, colourings, preservatives, pesticides etc.

Grains, Beans and Potatoes (GBP) share the following important characteristics:

· They are all toxic when raw- there is no doubt about this- it is a fact that no competent source would dispute- they can be extremely dangerous and it is important never to eat them raw or undercooked. These toxins include enzyme blockers, lectins and other types. I will talk about them in detail later as they are very important.

· Cooking destroys most but not all of the toxins. Insufficient cooking can lead to sickness such as acute gastroenteritis.

· They are all rich sources of carbohydrate, and once cooked this is often rapidly digestible-giving a high glycemic index (sugar spike).

· They are extremely poor sources of vitamins (particularly vitamins A, B-group, folic acid and C), minerals, antioxidants and phytosterols.

Therefore diets high in grains beans and potatoes (GBP):

· Contain toxins in small amounts

· Have a high glycemic index (ie have a similar effect to raw sugar on blood glucose levels)

· Are low in many vitamins, minerals, antioxidants and phytosterols- ie they are the original "empty calories"

· Have problems caused by the GBP displacing other foods

As grains, beans and potatoes form such a large proportion of the modern diet, you can now understand why it is so common for people to feel they need supplements or that they need to detoxify (ie that they have toxins in their system)- indeed both feelings are absolutely correct. Unfortunately, we don’t necessarily realize which supplements we need, and ironically when people go on detoxification diets they unfortunately often consume even more Neolithic foods (eg soy beans) and therefore more toxins than usual (perhaps they sometimes benefit from a change in toxins). More detail on these issues follows in subsequent pages.

The essentials of the Paleolithic Diet are:

Eat none of the following:

· Grains- including bread, pasta, noodles

· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas

· Potatoes

· Dairy products

· Sugar

· Salt

Eat the following:

· Meat, chicken and fish

· Eggs

· Fruit

· Vegetables (especially root vegetables, but definitely not including potatoes or sweet potatoes)

· Nuts, eg. walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)

· Berries- strawberries, blueberries, raspberries etc.

Try to increase your intake of:

· Root vegetables- carrots, turnips, parsnips, rutabagas, Swedes

· Organ meats- liver and kidneys (I accept that many people find these unpalatable and won’t eat them)

Expect some minor tuning problems- don’t worry, you can deal with them:

· It will take some time for your body to adjust to the changes after all these years. There is a huge surge in your vitamin intake. There is a huge decrease in your toxin intake.

· Start with breakfast for few days, as this is the easiest place to start as most people eat it at home, and it tends to be the least Paleolithic meal of the standard 3. For weight loss you will eventually need to reduce your carbohydrate intake, but ignore this initially as most people have high carb intakes and this can continue for the first few days that you are on this diet. If you reduce too quickly then you may fell unwell. Then move on to lunch or dinner for a few days and then to all 3 meals. If you work, you will often find it easier to take your lunch to work.

· Keep reading more about the diet- and read it again. Remember, there are many dietary myths that will need to be unlearned. Particularly, please read the section on fats several times. Knowledge on fats has exploded over the last decade and there is a realization in mainstream nutrition that omega 3 fats are critical to good health. It is very important to ensure that you have an adequate intake of these. The low fat diet craze of the 90’s was well intentioned but many people "threw out the baby with the bath-water"- most people reduced omega 3 fat intake as well as other fats, and sometimes even increased omega 6 fats. There is now a realization that the low fat diet theory of the 90’s doesn’t often work (it has about a 6% success rate like most other diets) and that the vast majority of the Western population need to increase their omega 3 intake and decrease their omega 6 intake. Even if you don’t end up on a Paleolithic Diet, you will benefit from a better appreciation of fats.

Technical Aspects:

12,000 years ago the ice planet Earth thawed out as the last Ice Age came to an end. The great glaciers melted, carving enormous plains across the continents and the planet became green again. The seas rose some 400 feet (120 metres) (incidentally unfortunately drowning most of our archeological heritage). The plains flourished and savannah, prairie and forest sprang up. Grazing animals spread onto the plains, followed by hunting animals and amongst these last were the greatest hunters of all- humans. Humans, being omnivores, have the ability to eat both plant and animal foods. That is a major advantage as the number of creatures that can live in a particular habitat depends entirely on how much energy they can obtain. To make a crude example- imagine you are breeding monkeys on 100 acres of land and the only edible plant there is bananas. If you double the number of banana plants, then you can double the number of monkeys on the land.

You might instead introduce apple trees and have the same effect. The number of monkeys would depend entirely on how many calories they could obtain from the environment. The carrying capacity of the habitat for a species depends on how many calories the species can obtain. Humans are no different. They have a major advantage in being able to eat both plant and animals foods thereby harvesting enormous amounts of calories from the environment. Humans learnt to cook grains, beans and potatoes and increased further the number of plant food calories they can obtain from the environment- probably doubling it in most habitats, and even more on grasslands.

The reason why grains, beans and potatoes store so well is simply because of the toxins that they contain. The enzyme blockers put them into a deep freeze, stopping them from sprouting. The lectins and other toxins are natural pesticides and can attack bacteria, insects, worms, rodents and other pests (and humans too of course).

ANTINUTRIENTS- YOUR KEY TO BAD HEALTH

You probably already know a lot about nutrients- macronutrients (fats, protein and carbohydrates and micronutrients (vitamins, minerals, antioxidants, phytosterols etc). Now it's time to meet the rest of the family....... We all know that foods contain a variety of nutrients. There is less awareness that many foods contain small amounts of potentially harmful substances. These are toxins, as they have toxic effects. They are normally called "antinutrients" by the scientific community as toxins sounds too alarmist. Antinutrients are very real and for over 100 years research has been done on them- but it is generally only appreciated by a small group of specialized scientists. Antinutrients have an incredible range of biological effects. As you have probably already guessed, the vast majority and highest levels of antinutrients are in Neolithic foods like grains, beans and potatoes. The Paleolithic diet has incredibly low levels of antinutrients compared to the usual modern diet. I believe that this is the number one advantage of the diet.

Textbooks on antinutrients read like books on what not to eat- Neolithic foods are the most prominent. Professor Irvin Liener published one of the most famous of these books in 1980. In the first chapter he points out that when we started cooking inedible plants, new toxins entered the diet for the first time. Ironically, he wasn’t trying to promote Paleolithic diets- his aim was to help agricultural scientists more safely feed the world on grains, beans and potatoes.

It’s a technical subject, and I’ll do my best to make it clear to you.

Consider our friend, the apple. When an animal eats an apple, it profits by getting a meal. It swallows the seeds and then deposits them in a pile of dung. With some luck a new apple tree might grow, and so the apple tree has also profited from the arrangement. In nature as in finance, it is good business when both parties make profit happily. Consider what would happen if the animal were greedy and decided to eat the few extra calories contained within the apple seeds- then there would be no new apple tree to continue on the good work. So, to stop this from happening, the apple seeds contain toxins that have multiple effects:

* firstly, they taste bad- discouraging the animal from chewing them

* secondly some toxins are enzyme blockers that bind up predators digestive enzymes- these also act as "preservatives" freezing the apple seed enzymes until sprouting- Upon sprouting of the seed, many of these enzyme blockers disappear.

* thirdly, they contain lectins- these are toxic proteins which have numerous effects. They act as natural pesticides and are also toxic to a range of other species including bacteria, insects, worms, rodents and other predators including humans .

Of course, the apple has other defenses- to start with it is high above the ground well out of reach of casual predators, and it also has the skin and flesh of the apple to be penetrated first. Above all though is the need to stop the seed from being eaten, so that new apple trees may grow.

Now, please consider the humble grain. Once again as a seed its duty is mission critical- it must perpetuate the life cycle of the plant. It is however much closer to the ground, on the tip of a grass stalk. It is within easy reach of any predator strolling by. It contains a good source of energy, like a booster rocket for the new plant as it grows. The grain is full of energy and in a vulnerable position. It was "expensive" for the plant to produce. It is an attractive meal. Its shell offers little protection. Therefore, it has been loaded with toxic proteins to discourage predators- grains are full of enzyme blockers and lectins. You may be surprised to learn that uncooked flour is very toxic- please don't try eating it as you become very sick. And yes, I don't recommend al dente pasta (if one must eat pasta at all).

Beans too are full of enzyme blockers and lectins. Potatoes contain enzyme blockers, lectins and another family of toxins called glycoalkaloids. Glycoalkaloids (GA) unlike lectins and enzyme blockers aren't destroyed by cooking, even deep-frying. GA are particularly high in green or injured potatoes, which must never be eaten even if trimmed heavily and well-cooked. Many people have told me that they eat small amounts of raw potato- this is a dangerous habit and it should be discouraged very strongly.

These toxins in foods are commonly referred to as antinutrients. Let's learn some more about them:

Enzyme Blockers: These enzyme blockers are abundant in all seeds including grains and beans, and also in potatoes, serving to hold them in suspended animation and also acting as pesticides. Most commonly they block the enzymes that digest protein (proteases), and are called "protease inhibitors". They can affect the stomach protease enzyme "pepsin", and the small intestine protease enzymes "trypsin" and "chymotrypsin". These small intestine enzymes are made by the pancreas (it does a lot of other important things besides making insulin). Some enzyme blockers affect the enzymes that digest starch (amylase) and are called "amylase inhibitors".

When GBP are cooked, most of the enzyme blockers are destroyed, but some are not. In human volunteers and in animal experiments high levels of protease inhibitors lead to increased secretion of digestive enzymes by the pancreas. This is because the body can sense that the enzymes have been knocked out and orders to pancreas to make more. Even if the effect of GBP based foods is only a small increase in pancreatic enzyme secretion, over many years it all adds up to a lot of extra work.

They are effective poisons- rats cannot gain weight if they have substantial amounts of enzyme blockers in the diet. As far as their preservative action is concerned, I need only to remind you that the potted grains in the tombs of the Egyptian pharaohs were still viable and sprouted after thousands of years locked away.

Grain eating birds have evolved digestive enzymes that are resistant to grain protease inhibitors. Lectins (Haemagglutins)................ Meet Hannibal

Lectins are natural proteins that have a large variety of roles. They are amongst the most fascinating and stimulating of all biological compounds, and I have no doubt that they play a major role in many "unexplained " diseases. I think of them as "Hannibal Lectins" as they remind of the devious criminal mastermind in the shock horror movie "Silence of the Lambs.' Lectins are like master code-breakers. The cells of our bodies are studded with receptors which are like code pads to ensure stimulation only under the correct circumstances. Lectins have the ability to crack these codes and stimulate the receptors causing a variety of responses- covering basically the full repertoire of the cell and even tricking the cell into doing things it normally cannot do.

They also have a knack for bypassing our defenses and "getting behind the lines", and then they can travel all over the body causing harm. They can, for example:

--strip protective mucus off tissues,

--damage the cells lining the small intestine- disrupting the microscopic fingers called villi and microvilli,

--get swallowed whole by the small intestine cells ("pinocytosis")

--bind to cells including blood cells causing a clot to form (hence they were initially called "haemagglutins")

--make a cell act as if it has been stimulated by a hormone-

--stimulate a cell to secrete a hormone

--promote cell division at the wrong time

--cause gowth or shrinkage of lymphatic tissue ("outposts" of white blood cells)

--cause enlargement of the pancreas

--cause cells to present codes (HLA's) that they normally should not use

--cause cell death (apoptosis)

Lectins break down the surface of the small intestine, stripping it of mucus and causing the cells to become irregular and leaky. Some lectins make cells act as if they have been stimulated by insulin. Others cause the pancreas to release insulin. Others cause immune cells to divide in the wrong way, causing growth of some white blood cells and breaking down the control of the immune system. Others cause cells to present the wrong codes (HLA's) on their surface, tricking the immune system into thinking that intruders have been found and activating the immune system inappropriately- thus leading to "autoimmune disease" where the body's tissues are attacked by its own immune system.

Autoimmune diseases are incredibly common and increase every year that a person gets older. A disordered immune system also has a much harder job recognizing and attacking the real intruders- invading germs and cancer cells (you may have heard that scientists think that most people generate many cancer cells in a life time but that the immune system cleans most of them up).

It is not known whether lectins can cause cancer- this is one of the most important questions in medicine today. They certainly affect colon cells in the test tube. I feel that they are likely candidates as they can stimulate abnormal cell growth and they also cause disorder in the immune system.

Lectins have many other roles besides defending seeds. For example in beans, lectins act like a glue to enable nitrogen-fixing bacteria to bind to the roots of the plant. Many important lectin families are found in animal tissues, but as we are carnivores, we have evolved to be able to deal with these- just as birds that live on grains have evolved to be resistant to grain lectins.

It is ironic that the lectins were discovered more than 100 years ago and yet so many questions remain unanswered- the same was true of the immune system until the 1980’s. I hope that there is more research done into lectins as they hold a whole world of disease mechanisms of which most of the medical community is blissfully unaware.

Exorphins:

Exorphins are food chemicals that have morphine-like activity. They are found in dairy products and wheat. Our body has its own natural morphine like substances that are called endorphins. Endorphins work by stimulating a type of nerve cell surface receptor called endorphin receptors. Endorphins are very important in controlling pain and addictive behaviour.

Exorphins also act on endorphin receptors and may stimulate them or block them. It is logical that exorphins may therefore affect chronic pain and also affect addictive behaviour.

Wednesday April 6, 2010

10-1-10

HPC 135
Ring Dips
50 M run each round.

Monday, April 5, 2010

Tuesday April 5 2010

Diane:

21 15 19

Dead Lift 225/135
HSPU

Sunday, April 4, 2010

Monday April 5 2010

2k Run, 5 min rest.

Then:
3 3 3 OHS

Awrap 15 MInutes:

10 Kettle Bell swings
20 Push Ups
10 Box Jumps
New Personal records.
Tracey 300# D/L, 90# S/P
Mike S/P 145, BS 290 70 D/U's
Susan D/L 165
Sarah D/L 165
Steph V KPU 10
Belinda BP 130 41 D/U's
Manda BS 195 D/L 290
Alec 40 D/U's
Chris 455 D/L 10 KPU 30 D/U's
Ryan SP 115
Ed S/P 125
Alex 1 D/U
Al 315 DL
Boot Camp/7:00 A.M classes begin April 12th

Saturday, April 3, 2010

Sunday April 4 2010

We are closed today.

5k Run
Post time to comments.

Friday, April 2, 2010

Saturday April 3 2010

CrossFit Total
Squat
Press
D/L
3 reps each. Top rep of each counts towards your "Total"

Thursday, April 1, 2010

Friday April 2 2010

Fight Gone Bad
1 Minute of Row (for Calories)
1 Minute of Push Presses
1 Minute of Box Jumps
1 Minute of Sumo-Deadlift High-Pulls
1 Minute of Wall Balls

1 Minute of Rest
3 Rounds

Wednesday, March 31, 2010

Thursday April 1 2010

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

Tuesday, March 30, 2010

Wednesday March 31 2010

Amrap
20 Minutes
6 Snatch @ 3/4 Max
run 100M
6 dead Lifts 275/235

Monday, March 29, 2010

Tuesday March 30 2010

Seven rounds for time of:

185/125 pound Front squat, 3 reps
15 Push Ups

Sunday, March 28, 2010

Robb Wolf Podcast - All your nutrition needs.

Robb Wolf-Paleo Podcast

Monday March 29, 2010

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, March 27, 2010

SundayMarch 28 2010

6 rounds of:

30 squats
10 Pull Ups (chest to bar)
5 Clean and Press 155#

Friday, March 26, 2010

Saturday March 27 2010

10-9-8-7-6-5-4-3-2-1

Chest-to-bar pull-up
Box jump, 30 inch box
Sit Ups

Happy Easter Week end everyone.

Hours for the holiday week end.
Friday-7:00 A.M/Noon.
Saturday-10:00 A.M
Sunday-Closed
Monday-Noon.

CrossFitter of the month award goes to Chris Sinclair. Went Paleo about 1 month ago. Down 16 pounds! CONGRATULATIONS BIG GUY.

I will be counting votes on the CD contest tomorrow. Stay Tuned

We are launching our first official Boot Camp on April 12 th.

It will run M W F from 7 - 8 a.m.

The Element CrossFit Challenge is set for June 26-27th Mark this on your calendar! It is a fun event.

Thursday, March 25, 2010

Tuesday March 23 2010

3 rounds of:

275 Dead Lift

50 Double Unders

Saturday March 20 2010

2 rounds of:

50 Double Unders

40 Box Jumps

30 K2E Rings

10 Snatch 135/85

5/3 Muscle Ups

100 M weighted run

Friday March 19 2010

AMRAP 12 Minutes

5 x D/L 235/150

10 Pull Ups

5 Ring Dips

Thursday March 18 2010

Overhead Squats
1 1 1 1 1 1 1

March 17, 2010

5 rounds of:

30 Second L sit-if you have to break it up…

30 Jumping Squats 135/95

30 Double Unders

Wednesday, March 24, 2010

Tuesday March 16 2010

21 18 15 12 9 6 3
Push Press
SDHP
95/65

Sunday, March 14, 2010

Monday March 15 2010

Max Rounds in 20 minutes of:

5 Wall Ball

10 Box Jumps

15 Double Unders

20 KB Swings

Saturday, March 13, 2010

Sunday March 14 2010

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Friday, March 12, 2010

Thursday, March 11, 2010

Friday March 12 2010

7 Rounds of:

Sprint 100 M

10 Burpies

15 Box Jumps

Wednesday, March 10, 2010

Thursday March 11 2010

Cindy!

Max rds 20 min of:

5 Pull Ups

10 Push Ups

15 Squats

Tuesday, March 9, 2010

Wednesday March 10 2010

All I am going to say about it is.  Happy 50th Birthday Susan!

Monday, March 8, 2010

Tuesday March 9 2010

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 7, 2010

Monday March 8 2010

21 15 9

Hollow Rock

Push Ups

Power cleans @ 75% of 1RM

Sit Ups

Noon Classes M W F - NO 7 A.M On Monday March 15.

Personal records from March 8 - 15

Sam 21 Strict Push Ups, 3 ring dips

Al 20 Double Unders

Tracey 52 Double Unders

Mike HSPU Paralettes

Shannon 30 D/U's

Adam 71 D/U's 1  rope climb

Steph 100 HPC

Sunday MARCH 7 2010

5 HSP

10 SDHP, 75#

5 OHS, 75#

10 HPC, 75#

Max rounds in 20 minutes

Friday, March 5, 2010

Saturday March 6 2010

No class today. We are having the self defence seminar today Sat March 6, 12 - 4 Come and join us it will be fun.

WOD - Run 2 k. Do 25 Burpies at the start at 1/4, 1/2, 3/4 and finish.

Thursday, March 4, 2010

Friday March 5 2010

Happy Friday!

Congrats. It has been a solid week.

Olympic Lifting day. Open Gym for all classes. Criteria is that you PR on an Olympic Lift.

Wednesday, March 3, 2010

Thursday March 4 2010

Bench Press

3 3 2 1 1

Then  25 reps of standing long jump across the gym to 3 burpie pull ups If your hands are a mess do 5 Burpies . Lunge back.

Tuesday, March 2, 2010

Wednesday March 3 2010

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.

Monday, March 1, 2010

Tuesday March 2 2010

5 rounds of:

12 Thrusters (115#)

12 Pull Ups

Sunday, February 28, 2010

Monday March 1 2010

Uma

DL+box jump 185
Pull ups
Push Press 135/95
15 12 9

For the deads and box jumps you do one of each to count a rep.

Saturday, February 27, 2010

Sunday February 28 2010

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Friday, February 26, 2010

Saturday February 27 2010

Snatch 1 1 1 1 1

Then, compliments of OPT:

30 wall balls - 20/14# to 10 ft
80 double unders
20 KBS - 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees

Thursday, February 25, 2010

Wednesday, February 24, 2010

Thursday February 25 2010

100 Burpie Pull Ups

If yuo cant do pull ups you will do one burpie one box jump and one JPU

March 6th Self Defence, NO classes on Saturday March 6th

Personal Records for this week.

Mike S/C 200#'s. B/S 285#'s

Alec RDU's 4, 1 DHPU CONGRATS

Nolan 500M row 1:46

Sam 500M row 1:55 D/U's 10

Adam 285 B/S

Virginia 135 B/S

Dawn 125 B/S

Tuesday, February 23, 2010

Wednesday February 24 2010

Cindy

5,10,15

Pull Ups,Push Ups,Squats.

Max rounds 20 min.

Monday, February 22, 2010

Tuesday February 23 2010

10 rounds of reps eaech:

SDHP 95/65

Ring Dips

Sunday, February 21, 2010

Monday February 22 2010

Buy in 500M row

5 rounds of max burpies

rest one minute between efforts

Buy out 200 D/U's

Saturday, February 20, 2010

Sunday February 21 2010

5 rounds for Time @ 135



6x Deadlift


6x Bent row


6x Hang power clean


6x Front Squat


6x Push-ups (hands on bar)




Friday, February 19, 2010

Saturday February 20 2010

21 15 9

Hang Power Clean

Toes to Bar.

First work up to max clean then take 80% s working weight.

Thursday, February 18, 2010

Friday February 19 2010

Tabata Something Else.

20 sec on 10 sec off

Pull UPs

Push Ups

Sit Ups

Squats

Wednesday, February 17, 2010

Thursday February 18 2010

20 minutes  max rounds of:

5 thrusters 95/75

10 D/U's

Tuesday, February 16, 2010

Wednesday February 17 2010

Filthy Fifty

For time:
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

Monday, February 15, 2010

Tuesday February 16 2010

21 15 9

Burpies/Kettlebell Swings 24 kg/16 KG

Rest 5 minutes

5x5

Squat Clean at 3/4 max

Sunday, February 14, 2010

Monday February 15 2010

Dead Lifting

Lift Heavy Find your max.

Saturday, February 13, 2010

Sunday February 14 2010

21-15-12-9-6-3

Pull-ups
Back Squat 95 pounds
Shoulder press 95 pounds
Sit-up

Friday, February 12, 2010

Saturday February 13 2010

TBA

It will be a circuit and it will be weighted.

Thursday, February 11, 2010

Friday February 12 2010

20 D/U's 10 Burpies

10 rounds

If you miss do an additional burpie for each miss.

Wednesday, February 10, 2010

Thursday February 11 2010

100 Lunges 10 Lunges 95 #'s

3 rounds

Tuesday, February 9, 2010

Wednesday February 10 2010

10 - 1 - 10

Power Cleans 135/95

Push Ups

Kettle Bell Swings 24kg/16kg

Monday, February 8, 2010

Tuesday February 9 2010

Dead Lift 185/155

21 18 15 12 9 6  3

Double Unders

10  20  30  40  50

Sunday, February 7, 2010

Monday February 7 2010

6 A.M

50 reps of:

K2E

Box Jumps

Shoulder Press

Dips

Weighted Lunges

7:00

Max Burpie Pull Ups 1 min.

Plank Hold 1 min

rest 30 sec.

10 rounds.

Lunch Classes 22 24 26

Just got an  email from the Tribune. Writer in on the 13th of March. Let's make it a big class so she really sees what we are all about. Thanks.

Personal records Feb 7 -14

Dawn 9 D/U's

Adam, 54 D/U's

Sam 13 D/U's

Virginia 16 D/U's

Ryan 270 D/L

Heather 500 M row 2:07

Silas/Alec 1 Reverse Double Under

Tracey 100# B/P x5

Mike 175  B/P x3

Saturday, February 6, 2010

Sunday February 7 2010

For Time:

50 D/U's

30 K2E

30 SDHP  95/65

30 RIng Dips

100 D/U's

30  P/P 95/65

30 Ring Dips

30 Sit Ups

50 D/U's

30 Jumping Squats

30 Weighted Lunges 45/25

30 Burpies

Sub Tuck Jumps 2-1 for D/U's

Friday, February 5, 2010

Saturday February 6 2010

3 rounds for time of:

15 Dead Lifts 185/155
15 Wall Ball 20#
15 Burpees
15 Double Unders

Thursday, February 4, 2010

Friday February 5 2010

Front Squat.

Find your max.

Then 5x5 at 3/4 max.

Wednesday, February 3, 2010

Thursday February 4 2010

30 seconds suicides

30 seconds pull ups

x3

rest 30 seconds

10 rounds

Tuesday, February 2, 2010

Wednesday February 3 2010 MGW

100 Kettlebell swings 20KG/16KG

100 Ring Push Ups

100 D/L 135 93

Once through for time.

Monday, February 1, 2010

February 2 2010 GW

Buy in: Tabata Squats.

Ten rounds of:

Snatch x 10

Squats x 10

Sunday, January 31, 2010

Monday February 1 2010

Max rounds in 20 Min of:

20D/U's

10 Burpies

5 Box Jumps

Friday, January 29, 2010

January 30 2010

Rest Day. No classes this week end!

Thursday, January 28, 2010

Friday January 29 2010

Find your Max HPC. Then at  3/4 BW complete 100 HPC

Wednesday, January 27, 2010

Thursday January 28 2010

Complete 500 m row and  35 Wall Ball x 3 then 50 turkish get ups per side.