Wednesday, December 31, 2008
Happy New Year Everyone! Lets have a class.
I know I said we were taking the day off...let's have a class anyway! 12:00 See you there.
Thursday January 1 09 M Happy New Year!
Happy New Year Hangover Cure
3 rounds of:
100 D/U's
25 K/B Swings
5 Burpees
3 rounds of:
100 D/U's
25 K/B Swings
5 Burpees
Tuesday, December 30, 2008
Wednesday December 31st 08
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Monday, December 29, 2008
Sunday, December 28, 2008
Classes for the New Year.
We are adding a 6 A.M a 9 A.M and a Noon hour class. They will be available Monday Wednesday and Friday These classes will commence when filled, so if you know anyone who has been sitting on the fence maybe one of these slots will fill their needs.
I had an opportunity to chat with James " Sandman" Erving today. Really nice, down to earth guy. I found it very telling that he shares my (our) ideas as to functional fitness vs the fitness industry model. Says he has not touched a weight in ages save for Kettle Bells and tires. He gave me some interesting ideas for grip training. He will be back in June and hopefully will be able to pay us a visit.
Olympic Lifting:
We are also going to commit one day a month (min) to Olympic lifting. For the time being it will be the first Saturday of every Month and will go after the 9A.M CrossFit Class from 10 - 11 ish. first session then will be January 3.
Fight Club:
Some of you have seen the Facebook page. Fight Club is going to give us a chance to play and learn with different techniques,styles etc. Our first seminar will go end of January and will be lead by Wolfgang Brutter a 20 year Kick Boxer. Should be fun. We are aiming to hold a "Fight Club" event every months end.
I had an opportunity to chat with James " Sandman" Erving today. Really nice, down to earth guy. I found it very telling that he shares my (our) ideas as to functional fitness vs the fitness industry model. Says he has not touched a weight in ages save for Kettle Bells and tires. He gave me some interesting ideas for grip training. He will be back in June and hopefully will be able to pay us a visit.
Olympic Lifting:
We are also going to commit one day a month (min) to Olympic lifting. For the time being it will be the first Saturday of every Month and will go after the 9A.M CrossFit Class from 10 - 11 ish. first session then will be January 3.
Fight Club:
Some of you have seen the Facebook page. Fight Club is going to give us a chance to play and learn with different techniques,styles etc. Our first seminar will go end of January and will be lead by Wolfgang Brutter a 20 year Kick Boxer. Should be fun. We are aiming to hold a "Fight Club" event every months end.
Classes for the New Year.
We are adding a 6 A.M a 9 A.M and a Noon hour class. They will be available Monday Wednesday and Friday These classes will commence when filled, so if you know anyone who has been sitting on the fence maybe one of these slots will fill their needs.
I had an opportunity to chat with James " Sandman" Erving today. Really nice, down to earth guy. I found it very telling that he shares my (our) ideas as to functional fitness vs the fitness industry model. Says he has not touched a weight in ages save for Kettle Bells and tires. He gave me some interesting ideas for grip training. He will be back in June and hopefully will be able to pay us a visit.
Olympic Lifting:
We are also going to commit one day a month (min) to Olympic lifting. For the time being it will be the first Saturday of every Month and will go after the 9A.M CrossFit Class from 10 - 11 ish. first session then will be January 3.
Fight Club:
Some of you have seen the Facebook page. Fight Club is going to give us a chance to play and learn with different techniques,styles etc. Our first seminar will go end of January and will be lead by Wolfgang Brutter a 20 year Kick Boxer. Should be fun. We are aiming to hold a "Fight Club" event every months end.
I had an opportunity to chat with James " Sandman" Erving today. Really nice, down to earth guy. I found it very telling that he shares my (our) ideas as to functional fitness vs the fitness industry model. Says he has not touched a weight in ages save for Kettle Bells and tires. He gave me some interesting ideas for grip training. He will be back in June and hopefully will be able to pay us a visit.
Olympic Lifting:
We are also going to commit one day a month (min) to Olympic lifting. For the time being it will be the first Saturday of every Month and will go after the 9A.M CrossFit Class from 10 - 11 ish. first session then will be January 3.
Fight Club:
Some of you have seen the Facebook page. Fight Club is going to give us a chance to play and learn with different techniques,styles etc. Our first seminar will go end of January and will be lead by Wolfgang Brutter a 20 year Kick Boxer. Should be fun. We are aiming to hold a "Fight Club" event every months end.
Monday December 29 08
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Saturday, December 27, 2008
Sunday December 28 08
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
We are doing yesterday today. Austin spanked us all, let's see if it was a fluke.
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
We are doing yesterday today. Austin spanked us all, let's see if it was a fluke.
Friday, December 26, 2008
Saturday December 27 08
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Thursday, December 25, 2008
Wednesday, December 24, 2008
Holiday Hours
December 24th - Morning class only
December 25th and 26th - Closed
December 31st - Morning class only
January 1st - Closed
January 4th - Closed
December 25th and 26th - Closed
December 31st - Morning class only
January 1st - Closed
January 4th - Closed
Tuesday, December 23, 2008
Wednesday December 24 08
The twelve days of Christmas CrossFit Guelph style. Sing along if you like...On the first day of Christmas CrossFit gave to me:
1 Muscle Ups
2 Burpees
3 Dips
4 Pull Ups
5 Wall Ball
6 K2E
7 Shoulder Press 75/55
8 Box Jumps
9 HSPU
10 Hollow Rock
11 Double Under's
10 Squats
1 Muscle Ups
2 Burpees
3 Dips
4 Pull Ups
5 Wall Ball
6 K2E
7 Shoulder Press 75/55
8 Box Jumps
9 HSPU
10 Hollow Rock
11 Double Under's
10 Squats
Monday, December 22, 2008
Monday December 23 08
Eva
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Sub 10 D/U's per 100 M
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Sub 10 D/U's per 100 M
Sunday, December 21, 2008
Sunday December 21st 08
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Saturday, December 20, 2008
Saturday December 20 08
Clean and Jerk
Front Squat
Jerk
Back Squat
Rear 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.
Front Squat
Jerk
Back Squat
Rear 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.
Thursday, December 18, 2008
Friday December 19 08
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
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
Wednesday, December 17, 2008
Wednesday December 17th 08
Complete as many rounds in twenty minutes as you can of:
Row 400 meters
15 L-Pull-ups
15 Hip Extensions
OR taken from CrossFit Mississauga
15 overhead squats @95/65
15 pull-ups
15 sumo deadlift high-pulls @96/65
15 push-ups
5 rounds for time
Row 400 meters
15 L-Pull-ups
15 Hip Extensions
OR taken from CrossFit Mississauga
15 overhead squats @95/65
15 pull-ups
15 sumo deadlift high-pulls @96/65
15 push-ups
5 rounds for time
Monday, December 15, 2008
Sunday, December 14, 2008
Saturday, December 13, 2008
Saturday Early Evening Pre Party WOD.
I spoke with Mac and he is looking for a Wod in the early evening. I suspect it wil be around 6 pm ish. I will not be there, dinner and kids etc, but I am going in around 1:00 to do a Wod from last week and work the snatch with Haley. Hope to see everyone tonight at Macs or after. The youngins are invited but are obviously expected to behave themeselves. Please pass this message around.
Friday, December 12, 2008
No Classes Today
CFHQ Run 10k
Don't forget about Mac's place. There is talk of a late afternoon WOD, pre party, so watch the boards.
Don't forget about Mac's place. There is talk of a late afternoon WOD, pre party, so watch the boards.
Friday December 12 08
Three rounds for time of:
24in Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
24in Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
Wednesday, December 10, 2008
Tuesday, December 9, 2008
Monday, December 8, 2008
Christmas Party and One Year Anniversary!
Mac has graciously suggested we hold a get together at his place this Saturday night. Youngins invited but expected to be be reasonable. Details to follow. if you rinterested please let us know.
Cheers
Cheers
Sunday, December 7, 2008
Saturday, December 6, 2008
Sunday December 7 08
Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
Saturday December 6 08
Rest Day/Skill Day
Work on something you need to practice or catch up on a missed Wod.
Work on something you need to practice or catch up on a missed Wod.
Thursday, December 4, 2008
Friday December 5 08
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Wednesday, December 3, 2008
Thursday December 4 08
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Tuesday, December 2, 2008
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