On behalf of Tracey and myself I would like to thank each and every one of our members. Some of you have been around since Wyndham St. Floods and all...We thank you for believing in us and for having faith in what we are trying to do. We have something special going on. Thanks for helping us make it happen. Kick ASS in 2010! May all your Pr's be monsters, your love be filled with passion and your happiness be boundless.
If you haven't already post your 2010 Pr list to the News and events page.
Thursday, December 31, 2009
Wednesday, December 30, 2009
Thursday December 31 09 5 pm only Reg class schedule Jan 3 2010
Work the Jerk!
This is the end...my only friend ....the end.
135/95
Squat clean to overhead to front squat. Max rounds 20 min.
Oh and there will be beer!
This is the end...my only friend ....the end.
135/95
Squat clean to overhead to front squat. Max rounds 20 min.
Oh and there will be beer!
Wednesday December 30 09 5-6 6-7 pm
We are O lifting. So bring your shoes and your knee highs. Its a skill day with a WOD TBA.
Monday, December 28, 2009
Tuesday December 29 09 5 - 6 / 6 - 7 PM only
Let's go HEAVY Pick something and go
1 1 1 1 1 with it.
Buy in 1000 M row or 250 D/U's
Buy out 500 Row or 150 D/u's
1 1 1 1 1 with it.
Buy in 1000 M row or 250 D/U's
Buy out 500 Row or 150 D/u's
Sunday, December 27, 2009
New Years Resolutions, Or goals for the New Year. Lets have em!
I'll go first
Mike:
1.Free standing handstand push up.
2. 225 # Clean
3. 200# Jerk
4. 400# Dead
5. 100 D/U's
6. 40 Pull Ups
7. Snatch 150
8. Back Squat 350
9. Be a better trainer
10. Be Gooder
Mike:
1.Free standing handstand push up.
2. 225 # Clean
3. 200# Jerk
4. 400# Dead
5. 100 D/U's
6. 40 Pull Ups
7. Snatch 150
8. Back Squat 350
9. Be a better trainer
10. Be Gooder
Holiday hours update.
29,30,31st no morning 5-6 and 6-7. January 1st Closed. New schedule commences Monday January 3 2010.
Thursday, December 24, 2009
Merry Christmas
Have a great day everyone! Holiday Hours - 24 25 26 27 28 closed. Hours for the 28th - 31st to be posted on Monday. Happy Holidays!
A little New Year Inspiration.
This is a good one and a great way to get rolling in the New Year. 350.00 Gets you CrossFit Guelph Foundations, 3 months unlimited classes and 3 private coaching/nutrition sessions. Good deal!
Tuesday, December 22, 2009
Seasons Greetings Everyone
Holiday Hours:
Closed - 24, 25 26 27 28 . I will post a schedule for the following week on or around the 28th.
Personal Records for the week ending Dec 20 09:
Mike - 1 arm snatch 85# Ugly as sin but I did make it. 50 D/U's Dam metcon.
Tracey - Deadlift 280, Double Unders 40 and bench press 107.4 You rock!
Ed - Power clean 185# , 4 D/U's , 85 # snatch. He's a fast learner. Way to go Ed
Nolan - 26 Double Unders, 140# squat clean. Nice man!
Silas - 125 Double Unders. What do you say, the man is going to be a MONSTER.
Kelly - 25 Double Unders Hope to see you in classes again soon.
Steph 65# Snatch Wicked Steph, getting strong..
Connor - 145# snatch Good to have you back for a bit Connor. Just remember "strong people are harder to kill then weak people and more useful in general. M. Rippetoe
Virginia 50# Snatch. Way to go V.
Christopher Roberts from Safe International will be in on Saturday March 6 to conduct a Self Defence seminar for men and woman. It will be 4 hours of drills and skills in reality based scenario training. We will be using protective gear which will enable a high degree of safe contact. The seminar will draw from Krav Maga as well as Blauer Tactical training and SPEAR Systems. Spots are limited. Contact me through the site if you are interested. HIGHLY RECOMMENDED!
Closed - 24, 25 26 27 28 . I will post a schedule for the following week on or around the 28th.
Personal Records for the week ending Dec 20 09:
Mike - 1 arm snatch 85# Ugly as sin but I did make it. 50 D/U's Dam metcon.
Tracey - Deadlift 280, Double Unders 40 and bench press 107.4 You rock!
Ed - Power clean 185# , 4 D/U's , 85 # snatch. He's a fast learner. Way to go Ed
Nolan - 26 Double Unders, 140# squat clean. Nice man!
Silas - 125 Double Unders. What do you say, the man is going to be a MONSTER.
Kelly - 25 Double Unders Hope to see you in classes again soon.
Steph 65# Snatch Wicked Steph, getting strong..
Connor - 145# snatch Good to have you back for a bit Connor. Just remember "strong people are harder to kill then weak people and more useful in general. M. Rippetoe
Virginia 50# Snatch. Way to go V.
Christopher Roberts from Safe International will be in on Saturday March 6 to conduct a Self Defence seminar for men and woman. It will be 4 hours of drills and skills in reality based scenario training. We will be using protective gear which will enable a high degree of safe contact. The seminar will draw from Krav Maga as well as Blauer Tactical training and SPEAR Systems. Spots are limited. Contact me through the site if you are interested. HIGHLY RECOMMENDED!
Wednesday December 23 09
10 9 8 7 6 5 4 3 2 1 2 3 4 5 6 7 8 9 10
Wall Ball
Kettlebell Swings
Hang power cleans 3/4 BW
Wall Ball
Kettlebell Swings
Hang power cleans 3/4 BW
Sunday, December 20, 2009
Friday, December 18, 2009
Thursday, December 17, 2009
Friday December 18 09
Ballistic Cindy
2o min max rounds of:
5 x clapping pull ups
10 x clapping push ups
15 x jumping squats.
2o min max rounds of:
5 x clapping pull ups
10 x clapping push ups
15 x jumping squats.
Wednesday, December 16, 2009
Tuesday, December 15, 2009
Wednesday December 16 09
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Monday, December 14, 2009
Tuesday December 15 09
Max rounds in 15 min of:
Chest slappers x5
Squats x 25
Alternating one hand barbell snatch x 5
Post rounds and loads to comments.
Chest slappers x5
Squats x 25
Alternating one hand barbell snatch x 5
Post rounds and loads to comments.
Sunday, December 13, 2009
NO CLASSES FRIDAY MORNING DEC 18
Personal records Dec 13 09
Tracey Split Jerk 140
Tracey Christine 13:19
Kate 125 FS
Jenn FS 160
Zan 38 D/U's
Zan Tabata Squat 144
Steven Tabata Squat 138
Amanda Tabata Squat 126
Silas CFT 695
Silas BS 240
Amanda 395 CFT
Ryan 545 CFT
Ryan BS 185
Tracey Split Jerk 140
Tracey Christine 13:19
Kate 125 FS
Jenn FS 160
Zan 38 D/U's
Zan Tabata Squat 144
Steven Tabata Squat 138
Amanda Tabata Squat 126
Silas CFT 695
Silas BS 240
Amanda 395 CFT
Ryan 545 CFT
Ryan BS 185
Monday December 15 09
NO CLASSES TUESDAY MORNING DEC 15 09
3 rounds of:
12 Thrusters
12 HPC
12 Dead Hang Pull Ups
12 SDHP
12D/U's
Use the same weight for all exercises. Post load and time to comments.
3 rounds of:
12 Thrusters
12 HPC
12 Dead Hang Pull Ups
12 SDHP
12D/U's
Use the same weight for all exercises. Post load and time to comments.
Friday, December 11, 2009
Thursday, December 10, 2009
Wednesday, December 9, 2009
Thursday Dec 10 09
500 M row
Front Squat
1 1 1 1 1
5 rounds of 20 D/U's and 10 Burpies
Add the row and Wod times for a total.
Front Squat
1 1 1 1 1
5 rounds of 20 D/U's and 10 Burpies
Add the row and Wod times for a total.
Tuesday, December 8, 2009
Wednesday December 9 09
For time:
30 Muscle-ups
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
30 Muscle-ups
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Monday, December 7, 2009
Sunday, December 6, 2009
Sunday December 6 09
Mikey's Curry Chicken with Ginger and Lemongrass and Beans Soup.
1.2KG Chicken
3 Cups Green Beans
2.5 cups coconut l milk
1x chicken boullion cube
2x Thai Chilies.
1 TBLS yellow curry powder.
Approx 2 oz each of lemongrass and ginger. Score the ginger and lemongrass to release flavour but make removal easier by leaving it in big chunks.
Brown Chicken on hi heat to seal. Then add to coconut milk. Allow to cook through then add beans and spices. Pinch of salt.
Finish with fresh Cilantro and juice of 1 lemon.
HHMMM HHMM Good
Serve as soup or reduce to serve over rice.
1.2KG Chicken
3 Cups Green Beans
2.5 cups coconut l milk
1x chicken boullion cube
2x Thai Chilies.
1 TBLS yellow curry powder.
Approx 2 oz each of lemongrass and ginger. Score the ginger and lemongrass to release flavour but make removal easier by leaving it in big chunks.
Brown Chicken on hi heat to seal. Then add to coconut milk. Allow to cook through then add beans and spices. Pinch of salt.
Finish with fresh Cilantro and juice of 1 lemon.
HHMMM HHMM Good
Serve as soup or reduce to serve over rice.
Saturday, December 5, 2009
Sunday December 6 09
With a running clock:
One pull up first minute, two pull ups second minute, three pull ups third minute…..until done
Post #s to comments.
One pull up first minute, two pull ups second minute, three pull ups third minute…..until done
Post #s to comments.
Personal records week ending December 6 09
Silas FS 195
Steven FS 185
Dawn Iron Man Cozumal Mexico 16Hours 27 Min
Alec 235 FS, 21 D/U's, 155# Snatch
Amanda Weight 169. AWESOME CONGRATS!!
Zan D/U's 25
Virginia 18:00 Annie.
Kate has a D/U PR but I forget what it was.
GREAT JOB EVERONE! YOU ALL ROCK!
Steven FS 185
Dawn Iron Man Cozumal Mexico 16Hours 27 Min
Alec 235 FS, 21 D/U's, 155# Snatch
Amanda Weight 169. AWESOME CONGRATS!!
Zan D/U's 25
Virginia 18:00 Annie.
Kate has a D/U PR but I forget what it was.
GREAT JOB EVERONE! YOU ALL ROCK!
Friday, December 4, 2009
Thursday, December 3, 2009
Wednesday, December 2, 2009
Tuesday, December 1, 2009
Subscribe to:
Posts (Atom)