Friday, April 29, 2011

Saturday April 30 2011

3 rounds of:
200 M Run
25 Lunges
400 M Run
25 Push Ups
200 M Run


25 Box Jumps
400 M Run
25 Thrusters

Thursday, April 28, 2011

Friday April 29 2011

Strength F/S 1 1 1 1 1 1 1
WOD: Helen
3 rounds of 400 M run
21 Kb Swings
12 Pull ups

Wednesday, April 27, 2011

Thursday April 28 2011

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


Warm Up
3 rounds of:
1 min Skipping
Lunges
Burpie Long Jumps

Strength: Bench Press 3 3 2 1 1

Tuesday, April 26, 2011

Wednesday April 27 2011

Buy in 400M/Buy out 400M
5 rounds of:
5 Snatches 105/75
25 BJ's
5 Snatches
50 Du's

Monday, April 25, 2011

Tuesday April 26 2011

Warm Up: 3 x CFHQ
AMRAP 20 minutes of:
95 pound Thruster, 3 reps
95 pound HPC, 5 reps
95 pound SDHP, 7 reps

Sunday, April 24, 2011

Monday April 25 2011

Strength: Zercher Squat 3 3 3 3
Skill: KB Clean
Wod: 21 15 9
KB Clean and Swing Alt Arm
Box Jumps
K2E

KB cleans must start on the ground on each side.

Sunday April 24 2011

Gone fishin, see you tomorrow.

Saturday, April 23, 2011

Saturday, April 23 2011

10-1-5
Goblet Squats
KB Swings
Box Jumps
K2E

Friday, April 22, 2011

Happy Easter Week end everyone.

Thanks to everyone who came to the potluck last night. Great times! A rare day off for CFG. Building pull ups bar brackets and then I think an afternoon nap. Enjoy the day.

Wednesday, April 20, 2011

Thursday April 21 2011

Cause sometimes,
you get what you ask for.
Diane:
21 15 9
Dead Lift 225/185/155
HSPU

Tuesday, April 19, 2011

Wednesday April, 20 2011

Warm Up-Dynamic stretch
3 rounds of:
1 minute skipping
10 box jumps
10 pull ups
10 hollow rock


Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Monday, April 18, 2011

Tuesday April 19 2011

Skill: 10 Min on Monthly Skill
Strength: Power Clean 1 1 1 1 1
Wod: 21 15 9
Burpie Pull Ups
Sit Ups
Box Jumps

Sunday, April 17, 2011

Monday April 18 2011

Warm Up, Dynamic
3x 10 of:
Prone Press
Plank Transitions
Mountain Climbers
Strength: P/P 5 3 3 2 1 1

Wod:
100 D/U's-.5
100 Push Ups-1
100 Squats-1
100 Box Jumps-1
50 Ring Dips-3
50 K2E-3
50 Burpies-3
50 KB Swings-3
25 HSPU-10
25 Pistols-10
25 Strict Pull Ups -10
25 Strict Ring Rows-10

Friday, April 15, 2011

Saturday April 16, 2011

AMRAP 20 min of:
15 KB Swings
5 HSPU or 10 SP 95/65
10 Hollow Rock
5 Goblet Squats

Thursday, April 14, 2011

Friday April 15 2011

3 rounds of:
600M Run
10 Turkish Get Up 5 per
10 Wall Ball
20 Hammer Swings 10 per
2 Pistols


The ten pound hammers need to be tapped handle down to tighten up the heads. If the wedges move use another hammer to tap it back into place. Make sure cars are well away from the tire,just in case

Wednesday, April 13, 2011

Thursday April,

Warm Up-Dynamic, Mobility
Strength: BP 1 1 1 1 1 1 1
Wod: AMRAP 10 min
10KB Swings
5 Ring Rows
3 Toes to bar

Tuesday, April 12, 2011

Wednesday April 13 2011

"Cardio Blast"
2 rounds of:
75 Squats 400 M Run
50 Squats 200 M Run
25 Squats 100 M Run

Monday, April 11, 2011

Tuesday April 12 2011

We have been on a great run with our Wods. Time for a little switcheroo. Here is something we used to do in the early days.
Work on something you suck at day.

Sunday, April 10, 2011

Monday April 11, 2011

Warm Up:12 min
Skill: Push Press
Strength: P/P 3 3 3 3 3
Wod,12 Min of:
5 PP @75% BW,10 Lunges,10 Box Jumps,5 Ring Rows.

Saturday, April 9, 2011

Sunday April 9 2011

A lifting we will go, a lifting we will go,
Get some, Lift some, a lifting we will go.

Friday, April 8, 2011

Saturday April 9, 2011

800 M Run,400M Run,50 Dips,100 PU's,50 S/P,200 D/U's,30 WB,100 Squats,50 PU's,50 BJ's,50 KBS,10HSPU,50 Lunges,3RC's,25 Burpies,10 Pistols,3x50MSprints,50 SDHP.

Thursday, April 7, 2011

Friday April 8, 2011

Warm Up:3xCFHQ
Skill: Snatch Balance
Strength-DL 1 1 1 1 1
Wod-3 rds of:
30 Push Ups, 400M Run, 10 Thrusters 95/65

Wednesday, April 6, 2011

Thursday April 7 2011

Warm Up:3x10 squat,bicycle,back ext,cobra
Buy in: Accumulate 30 sec L sit/support
Skill: Rope climb, L sit/ground.
Then OHS 3 3 3 3 3


WOD-12 min of: ALT 6 KBS,9 KB Press,12 Swings.
Buy Out: Work on month's skill.

Tuesday, April 5, 2011

Wednesday April 6 2011

Warm Up:
10 min Dynamic work, med ball fun.
Strength: Rack Jerks
5-3-3-2-1-1
Workout of the Day
5 rounds of:

5 Pistols
10 Hollow Rock
20 Knees to Elbows
40 Squats

Monday, April 4, 2011

Tuesday April 5 2011

Strength-Finish SRM re test.
Wod-Amrap 20 Min of:
15 Kettle Bell swings
5 Ring Dips
10 Box Jump
5 HSPU

Sunday, April 3, 2011

Monday April 4 2011

21-15-12-9-6-3
Pull-ups
Back Squat 95 pounds
Shoulder press 95 pounds
Sit-up
Warm Up

Dynamic, Med Ball fun.

Mobility: Hamstring, Glute, Calf, Roller back shoulders

Happy Spring

April is upon us, summer is around the corner and CrossFit Guelph's Basic Training is just what you need to get fit for summer. Basic Training runs Mon thru Thurs at 7 pm. A BARGAIN at $99.99

This months dedication is a two prong challenge, to do every rep as cleanly and completely as possible and accomplish something you have not been able to master. Write your personal challenge on the board. Muscle Ups, double under's, etc

Our focus will be on technique and traditional programming.

Sunday April 3, 2011

2 out 2 back
2x CFHQ Warm Up
SRM effort-Retest or
Shoulder Press 3 3 2 2 1
3 rounds of: 400 M Run, 10 TGE, 15 Hollow Rock 20 Squats.

Friday, April 1, 2011

Saturday April 2 011

Warm Up:
2.5 Min Out 2.5 Min back
Dynamic Stretching
1xCFHQ
WOD:
Pain Storm

800 M run
30 Burpies
30 Toes to Bar
30 Lunges
400 M Sand Bag Carry
30 Ring Dips
30 Box Jumps
30 Push Press 45/35
800 M Run
30 Squats
30 Chest Slappers
30 Double Unders