December Challenges

Ok, let's knock some of these off this month.

12 consecutive Muscle Ups

max K/B swings 10 min 1.5 pood

1 Clapping HSPU

10 Clapping pUllups

Austin already has the clapping push ups.

CFHQ Wod Month.

Just to see how we measure up we will be following the CrossFit HQ wods this month. I will still be programming for the the rest days so there will be Wods every day.

Monday December 1 08

1 1 1 1 1 1 1

Shoulder Press

Sunday November 30 08 GW

5 rounds of Max Reps for time:

Dead lift 3/4 of max (no more then 5 steamboats between lifts)

Pull Ups (no hanging on the bar, reps must be continuous)

Cleans (by any means necessary 10# off max)

Record weight, reps and time.

Saturday November 29th 08

Awful Idea:

Silas was the only one in today so we decided to do a workout he came up with instead of what was planned. Silas created the workout by combining Muay Thai training and crossfit!

1 Minute Plank then
2 rounds of 50 reps of:
Half Spring Ups
Flutter Kicks
Knees to Elbows
Leg Ups
Floor Wipers
R/L Side Crunches
Full Spring Ups
Bicycle Kicks
Roving Plank
Rows

Friday November 28 08

TBA

Thursday November 27 08 MG

Nate:

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

Wednesday November 26 08

Dead lift

3 3 3 3 3

Computer?

Hey folks, does anyone know where  I can pick up a cheap laptop or P.C? When I say cheap I mean almost free .LOL It does not have to be pretty and all it will do is run an accounting program.

Tuesday November 25 08 M

The twelve O:

100, 80 ,60, 40, 20    D/U's

20,   40, 60, 80, 100  Tuck Jumps.

Monday November 24 08 GW

5 Handstand Push Ups

10 x Jumping Squat 95#

Max rounds in 20 minutes

Sunday November 23 08 MGW

3 rounds of:

Row 25 Calories

3 rope climbs

5 dead lifts 225#

Saturday November 22 08

Modified Lynne:

5 rounds of:

B/W Bench press

Pull Ups

1 minute at each

Night Out?

Anyone interested in getting together for a night out?  I have tonight off and am willing to take a few for the team. Let me know.

Friday November 21 08 M

3 rounds of one min each:

Row

Box Jump

Double Unders

Ladder Runs

Tuck Jumps

Thursday November 20 08 G

30 Muscle Ups for time

Sub Pull Ups and Dips 4 - 1 if you cannot do Muscle Ups.

Wednesday November 19 08 GW

Today is our unofficial one year anniversary. Tracey, Al and I did the first Wod in our box 1 year ago today.

21 15 9

RIng Pull Ups

Squats

Dead Lift

Tuesday November 18 08 WMG

Stations of 1 min each.

Clapping Pull Ups ( thanks Jamie)

Push Press 95/50

Row for calories

D/U's

x4

Monday November 17 08 MG

21 15 9

Double Unders

Ring Push ups

Burpees

Pull Ups

Sunday November 16th 08 W

Go Heavy!

Overhead Squats

3-3-3-1-1-1-1

No classes on Saturday!

We wil be in Toronto for testing and a tournament. Classes will go Sunday morning as scheduled.

O lifting

CrossFit Niagara and CrossFit Oakville are hosting an O lifting seminar in March on the 7th and 8th. It is being led by Greg Everet. I'm waiting to hear details regarding cost and whether it is a sanctioned cert or a seminar. I suspect a seminar but I will have moreinfo soon.

Friday November 14th 08 GW

"HTEBAZILE"

9-15-21

Ring Dips

Cleans (135#)

Kettlebells are here

Finally! 24 kg 20 kg 16 kg 12 kg and 8 kg 2 of each!

Thursday November 13 08 GMW

5 rounds of 1 min each of:

Hollow Rock

Rowing

K/B 1.5 pood

Wednesday November 12 08 WM

Warm Up:

1 round CFHQ Warm up, 5 minutes of crab soccer, clean progression to WOD weight.

WOD:

5 rounds of:

10 reps of Squat Clean and Jerk ( use a med ball if need be )

50 D/U's

Tuesday November 11 08 G

Kind of Like Angie.

10 9 8 7 6 5 4 3 2 1  0  1  2 3 4 5 6 7 8 9 10

Pull ups

Sit ups

Push Ups

Squats

Monday November 10 08 W

5 Dead lift B/W

10 K/B swings 1.5 pood

15 Dumbell Thrusters 40#

Max rounds in 20 min.

Sunday November 9th 08

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

for Time

Saturday November 8 08

Snatches and more snatches.

Today we did a skill day. Spent about 1.5 hours working to our working and max snatches, Good Fun

Friday November 7th 08

"Silas"

5 rounds for time of:

1 Weighted Pull Up (1/2 BW)

3 One arm Push Ups (on each side)

5 Snatch @ 125#

7 HSPU

Happy Belated B-day Silas!

Thursday November 6 08

If you really think about it, you might already know what the Wod is going to be today. RFLMFAO and a little MUHAHA.

For everyone not in yesterday: 150 Burpees

Everyone Else:

1 minute rounds of:

Row for Calories

Double Unders

Vertical Leaps

x4

Wednesday November 5 08 G

150 Burpies

Tuesday November 4 08 WM

WTF

4 7 3 5 9 1 8 2 10

Dead lift 185

Double Unders

Personal Records

We have a bunch of them, Please let me know if I missed anyones.

Urszula: 16 Double Unders

Adrian: 13 D/U's, 27 P/U

Austin 25 Pull Ups, 7 Muscle Ups

Agata: 17 Double Unders

Silas: 21 Pull Ups

Monday November 3 08 MGW

D/B swings 40/25

Chest Slappers

Thrusters 95/65

21 15 9

Sunday November 2nd 08 MG

300s: Team effort

300 Burpees (in sets of 25)

300 Sit Ups (in sets of 50)

300 Pull Ups (in sets of 25)

300 Squats (in sets of 50)

Take turns doing sets until all the reps are done!

Saturday November 1 08

REST/RECOVERY DAY