Saturday January 31 09

A little bit of this and a little bit of that.

Friday January 30 09

Happy Birthday Tracey!

TRACEY:

SDHP 75/95

D/U's

Hang Power Cleans 75/95

K/B swings

27-22-17-12-7-2

January 29 09

Skill Day/Rest Day

First Aid Course

Anyone interested in getting their first Aid and CPR accredidation please touchbase with me. Bill has agreed to run a course for us in a no nonsense learn what you need kind of way.

Wednesday January 28 09

Morning

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Evening:

21 15 9

Weighted Box Jumps

HSPU

Dumbell Squat Cleans

Dips

January 27 09

3 rounds of:

50 Air Squats

Dumbell Clean and Jerk x 25

Weighted Lunges x 50

Use one of your clean and jerk dumbells as your lunge weight.

January 26 09

Inspired by Mac and the boys in Mississauga.

Double body weight Dead lift 30 reps for time.

Sunday January 25th 09

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Saturday January 24 09

Mac's Choice.

Friday January 23 09

We will be doing a circuit today. 1 min rounds at different stations.These will be  determined by the number of people in. One of the stations will be the old 1-2 sprawl.

Thursday January 22 08

Angies Angry:

100 Burpees

100 Hollow Rock

100 Box Jumps

100 Ring Push Ups

Wednesday January 21 09

Skills Day

Tuesday January 20th 09

21-15-9

Hang Power cleans 135/95#

Knees to elbows

KB Swings

+500m row (in warm up)

Monday January 19 09

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

Snatch Balance

Double Unders

Sunday January 18th 09

"Chelsea"

5 Pull Ups

10 Push Ups

15 Squats

Every minute on the minute for 30 minutes

Saturday January 17 09

TBA in class.

Friday January 16 08

Hey everyone. I have added a bunch of videos. They are under the Gallery/Videos/CrossFit movements. Lots of good stuff there.

Friday January 16 09

Fight Gone Bad:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)


2. Sumo deadlift high-pull: 75 pounds (Reps)


3. Box Jump: 20" box (Reps)


4. Push-press: 75 pounds (Reps)


5. Row: calories (Calories)

Old People Doing CrossFit

This sure as hell ain't Jason Rhabdo Kaplan. For those of you that do not go to the main page every day and may have missed this...I found this uniquely inspiring.

The Silvers.

Thursday January 15 09

OHS

3 3 3 3 3

Wednesday January 14 09

Dead Lift

3 3 3 3 3

Tuesday January 13 09

7 rounds of:

7 Dead lifts

5 Cleans

3 Jerks

Use same weight for all reps in each round

Monday January 12 09

This HQ WOD is way too appropriate to not do!

30, 25, 20, 15, 10, 5

Virtual shoveling [wmv] [mov]
Pull-ups

Sunday January 11 09

21 15 9

Shoulder Press

Deadlift

Pull Ups

Saturday January 10 09

Linda

AKA 3 Bars of Death

10 9 8 7 6 5 4 3 2 1

I.5xBW deadlift

BW Bench Press

Clean 3/4 BW

Friday january 9 09

1 2 3...13 14 15

Burpee

K/B Swing

D/U

Thursday January 8 09

3 Rounds for Time of:

25 KB Swings, 1.5 Pood

20 Box Jumps

15 DB Cleans 60#/40#

10 Hollow Rock

Wednesday January 7th 09

Complete as many rounds as you can in 20 minutes of:

* 5 deadlifts
* 5 hang power cleans
* 5 front squats
* 5 push jerks

Weight for men is 135#. Weight for women is 95#.

Tuesday January 6 08

15-13-11-9-7-5-3-1

Barbell Thruster  75/55
Pull-ups

Monday January 5 08

Modified Mini Murph:

80 D/Us

50 Pull Ups

100 Push Ups

150 Squats

80 D/U's

Sunday January 4 08 W

Deadlift

3-3-3-3-3

Saturday January 3 08 MGW

Evil 3'S

3 x Deadlift - 200#

6 x HSPU

9 x Hollow Rock

12 x Shoulder Press - 95#

15 x D/U's

18 x Pull Ups

21 x Weighted Lunges

24 X Box Jumps

27 x Front Squat - 95#

30 x K2E

Olympic Lifting Class on Saturday!

We will be doing our first O lifting class on Saturday. It is scheduled to run after the 9 am class and will be offered the first Saturday of each month.

Friday January 2 08 GW

Elizabeth

21 15 9

Cleans

Ring Dips

CrossFit Guelph Resolutions

First off, thank you to all our members who have supported and helped our little club grow. I wish you all happiness and prosperity  and of course more CrossFit in the New Year. It has a been a priveledge to watch everyone improve over the last year. Thank you for letting us share in your growth.

I have only one resolution this year...My pledge to all of us at CrossFit Guelph is to continue to work as hard as I can to provide all the resources we need to continue to train ourselves and others at the level we have become accustomed to.

If there is anything we need to add, if you feel we are lacking in some respect please let me know and I will do my best to rectify the situation ASAP.

Thank you all for making our first official year a success. I am proud to train with each and everyone of you. Here is to a Year filled with Pr's and calluses.

3 2 1  GO!!

Michael