Just a Reminder!

No classes this evening and Saturday morning. Classes resume on Sunday at 10 A.M

Have a safe weekend everyone!

Happy, all Hallows Eve Challange Day

Pick 2 or 3 of:

6 rope climbs
10 min half body weight snatches
D/U's 5 minutes
Max Pull Ups x 5
300 Box Jumps

Thursday October 30 08 GW

Diane has a nasty step sister.

21 15 9

Pull Ups

Dead Lift 225#

Wednesday October 20 08 GMW

5's

Pull ups x 25

D/U's x 25

Snatch x 5 135/95/65

5 rounds

Tuesday October 28 WG

Diane on Speed

42 30 18

Deadlifts B/W

Vertical Leaps

Zoned

It looks like there are a number of people who are thinking about tuning their diets. If you are going to use the Zone diet I strongly suggest you add a meal every few days and not try and make the switch from one day to the next. Breakfast is a good meal to start with. Get into the habit of having a Zone breaky then add lunch, a snack, dinner and finally a snack. A few more days or weeks will not make a difference now. The whole idea is to change the way we view food. Eating to Live can be as much fun as living to eat, without the unpleasant side effects.

Also, a quick note for some of you who have expressed the desire to be bigger. I urge you to eat strict zone for a few weeks and see what happens. Once the technique and consitency of eating Zone are established you can ramp up the intensity by eating more calories consistantly.  Don't forget, the bottom of the wellnes pyramid is Nutrition.

Monday October 27 G

3 G's

3 rounds of Max effort:

Jumping Squats

K2E

Push Ups

Sunday October 26th 08 W

Front Squat

1-1-1-1-1-1-1

Saturday October 25 08 MG

Ten rounds for time of:

12 Burpees
12 Pull-ups

Stations MGW

Row

Snatch

DU/s

GHD sit ups

D/B swings

One minute at each for 3 rounds

Thursday October 23 08 GW

Fran.

21 15 9

Thrusters

Pull ups

95/55

Wednesday October 22 08 M

20x 50 m sprints.

Sprint only after recovering enough to sprint the next 50M.

Tuesday October 21 08 G

Twisted Angie:

100 seconds each for 3 rounds of:

Pull Ups

Push Ups

Sit Ups

Squats

20 seconds rest between exercises.

Challenges

1. 12  Consecutive muscle ups for time.

2. Max D/U's 5 min.

3. 300 Box jumps.

4. Max .5 B/W snatches in 10 min.

5. 40 consecutive pullups.

These challenges will change at months end. I will be posting new challenges at the beginning of each month.

Monday October 20 08 WM

Complete as many rounds as possible 25 minutes of:

I added the D/Us and 5 min for the morning class as they are on a WM day.

95 pound Thruster, 5 reps

20 D/U's
95 pound Hang Powercleans, 7 reps

20 D/U's
95 pound Sumo Deadlift High-pull, 10 reps

20 D/U's

Sunday October 19 08 WMG

3 rounds of:

400 M run

20 Weighted Pull Ups 20#

50 Push ups

25 Box Jumps

Saturday October 18 08 MG

10 rounds of:

15 Burpies

50 M walking lunges

Olympic Lifting Day

Tracey and I were discussing the possibility of devoting a half day per month to the Olymic lifts. It would be a Saturday perhaps once a month. There are a lot of little nuances that once understood make the lifts more accessible and complete. Let me know if you are interested and we will make the first one happen this month

Friday October 17 08

CFT

Back Squat

Shoulder Press

Dead Lift

Thursday October 15 08 M

Tabata Something Else

Pull Ups

Push Ups

Squats

20 Seconds on 10 seconds off 8 rounds

1st Annual Female CrossFitters shirtless WOD day!

Who is in?

Jamie and I both participated in the first ever official male CrossFitters shirtless WOD day. I figured seeing as we have more woman now it is time to even the score. What do you say Tracey?

Wednesday October 15 08 GW

Seven rounds for time of:

75 pound Shoulder Press, 21 reps
21 Back extensions

Tuesday October 14 08 GMW

15 14 13 12 11 10 9 8 7 6 5 4 3 2 1  (Push Ups)

50 M Sprint

1 2 3 4 5 6 7 8 9 10 1 1 12 13 14 15 (SDHP)

15 pushups then 50 M sprint 1 SDHP 50 M sprint.

Monday October 13 08

Gone Fishin

Take a day off, see you in the morning!

Sunday October 12 08 WM

3 Rounds for time:

Run 400m

135# Cleans, 21 Reps

Run 400m

135# Snatch, 15 Reps

Run 400m

135# Overhead Squat, 9 Reps

Go Jamie Go!

Jamie is in Toronto participating in the Level 1 cert  this week end! I know he will kick ass and do us proud. If Jamie decides to open a facility in Waterloo, I know it would be one that I would want to be  member of!

Saturday October 11 08 G

Barbara:

20 Pull Ups

30 Push ups

40 Sit ups

50 Squats

Happy Thanksgiving Everyone!

In light of this glorious holiday of sharing and thanks we are taking the week end off. Sunday's class will run as scheduled. All other classes will resume on Tuesday at 7am. The exception being if Fraser makes it to town we will open up and call around.

Have a good one everyone.

Mike

P.S I will be posting Wods throughout the week end that can be done at home.

Friday October 10 08 W

Grace:

135 Clean and Jerk

30 reps for time

Thursday October 9 08 MG

To be named tomorrow by those that do it! MUHAHA

5 rounds for time of:

One length of spiderman

10 burpies

One length lunges

10 burpies

Wednesday October 8 08 WMG

21 15 9

DB Snatch 40#  Both arms

D/U's

Walking Lunges with snatch weight at arms length.

Tuesday October 7 08 WG

10987654321/10987654321

SDHP 95/55

Pull Ups

Box jumps

Monday October 6 08

3 3 3 3 3

Dead lift

GO HEAVY BABY!

Sunday October 5 08

Rest Day

Saturday October 4 08

ALLI:

50 reps of

KTE

V Ups

Roving Plank

Hollow Rock

Wipers

50 M overhead carry 95/65

50 reps each of:

Wipers

Hollow Rock

Roving Plank

V ups

KTE

Friday October 3 08

Nate

2 Muscle ups

4 handstand Push Ups

8 Kb swings 2 pood

Max rounds 20 min.

Thursday October 2 08

Pain Storm

800m

50 squats

50 Push Ups

50 Sit ups

400M

50 Box Jumps

50 Push Press ( 45# or your choice)

50 Kb Swings 40#

400M

15 Pull Ups