Congratulations Everyone. A Solid Collection of Personal Records.

Sue F/S 85
Alex F/S 95
Heather 19 D/U's
Marcia 50 KB Swings @ 16 Kg
Manda 205 B/S
Chris A d/u's x3 OHS x 65
Kym 15 D/Us
Chris S 2 D/U's
Al Sntach 125
Colin 50" BJ
Steff 225 D/L
Erin 225 D/L
Steph BBPJ 125 FS 135 33" BJ
Gert 95# Clean 10 PULL UPS!
Belinda Chelsea 40 rounds!!


Don't forget the Element Challenge on June 26! Let me know. Perry, Steph....
June 9 Alex and Matt will be visiting CrossFit Guelph as part of their tour to raise money for a noble cause. 5 oclock, be there.


More Personal Records:
Ed D/L 270
Tracey Big Tire
Virginia 32 D/U's
Tiffany 125# D/L
Sam 32 D/U's
Amanda 26 D/U's

Tuesday June 1,2010

Warm Up:
300 M run
3 rounds of:
30 sec D/U's, 10 OHS PVC
Strength:
1 1 1 1 1 OHS

Wod 1
Amwrap 8 min:
50 Meter Sprints
25 D/U's
Wod 2
5 4 3 2 1 2 3 4 5
2 position Clean and Jerk 135/95.
Box Jumps

Monday May 31, 2010

Warm Up:
2x Burgener
400M
Strength:
5 5 5 Snatch
Wod:

Part 1

21 15 9

Ring Dips
Kettlebell Swings
Pull Ups

Part 2

3 rounds of:

15 Squats
10 Burpies
5 Shoot Throughs

Sunday May 30,2010

Regional WOD#2
3 sets for max weight in 10 min:
Snatch Grip DL x 1
Snatch x 1
OHS x 1
Squat Snatch x 1

Saturday May 29, 2010

Warm Up
2x CFHQ
2 x Burgener
Skill
Snatch
Wod Regionals #4

50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

Friday May 28,2010

Warm Up:
5 minute run out, 5 min run back.
Wod: 21 15 9
Dead lift 225/185
K2E
Push Ups

Skill:
Work on Handstands.

Thursday May 27,2010

Warm Up x 3
30 Double Unders
10 Muscle Up transitions.
Bear Crawlx2

WOD

15 Minutes to find Max HPC

Then:

4 rounds of:
35 KB swings 1.5 Pood
Sprint 50 M Forward and 50 Backwards.
30 Box Jumps
Sprint 50 M Forwards and 50 Backwards.

Wednesday May 26,2010

15 min, Find max clean.

With 60% of max do AMRAP 20 min of: clean to overhead, to back squat to overhead.

Tuesday MAy 25,2010

FRAN
21 15 9

Thrusters 95/55
Pull Ups

Monday May 24,2010

Open Gym

We are Open from 10-12 today. Come in and play, or do a Wod. I hear a rumour of FGB.

Sunday May 23,2010

Deadlifts:

Single rep Max
Go for it!

Saturday May 22 , 2010

Tracey and I are in Toronto for a cert. No class on Saturday.

Go for a run!

Friday May 21,2010

"Chelsea"
5 PUll Ups
10 Push Ups
15 Squats
On the minute..

Thursday May 20, 2010

5 rounds of:

10 Thrusters 95/55
50M Over head walk
10 Burpies
100M sprint.

Wednesday May 19, 2010

21 18 15 12 9 6 3

Body Weight Dead Lift
Pull Ups
Box Jumps

Tuesday May 18, 2010

Personal Record Day-Weighted.

Pick three lifts from the Strength, Power, Explosive sheet.

Set a PR! Set a new goal!

Monday May 17, 2010

Helen
3 rounds of:
400M Run
21 Kettle bell swings
12 Pull Ups

sunday May 16,2010

once through for time:

100 M lunge
800m run
100 squats

Saturday May 15, 2010

"Kelly"
5 rounds of:
400 m run
30 Box Jumps
30 WB

This and That

Winner of the Paleo Challenge and a free month of training is Chris Cox with a 30# lose in 30 days. Nice work! Chris has seen zero drop off in performance and has been doing nothing but CrossFit with a little running. If he can...YOU CAN. Congrats Chris.

Winner of Aprils CrossFitter of the month award goes to Virginia. 5 months pregnant and still going strong! I think CrossFitMoms is serving you well. Good Job.

Don't forget, The Element Challenge in Mississauga is June 26th.

Friday May 14,2010

3 3 3
OHS

Then:

21 15 9 15 21

K/B Swings
D/U's
Floor Wipers 135/95

Thursday May 7, 2010

Five rounds for time of:

5 Muscle-ups Sub 4-1
135 pound Power clean, 10 reps
Run 2oo meters

Wednesday May 12,2010

For Vince:

Find your max clean.
Tabata Squats

Tuesday May 11,2010

5 rounds of:
20 burpies
10 HSPU
400M run

Monday May 10, 2010

2 rounds of:
400M
21 KB's 24KG 16KG
21 SDHP 75
21 K2E
21 D/U's

Sunday May 8,2010

Front Squat

3 3 3 3 3

Then: 500 D/U's

Saturday May 8 2010

3 3 2 1 1 1 1 1

Push/Split Jerk

Tabata Squats

Friday May 7 ,2010

50 40 30 20 10

Back Extensions
Kettlebell Swings
Box Jumps

Thursday May 6,2010

Cleans
1 1 1 1 1 1 1 1 1 1
These are all heavy efforts. Do your warm up first. Then begin at 70% of max looking to match your previous PR at the 7th lift.

Wednesday May 5, 2010

5 rounds of:

400M run
45# Thrusters 30 reps

Tuesday May 4 2010

10 rounds of:
10 Pull Ups
10 Ring Dips
Giver heck. There will be a strength component afterwards.

What's going on in May

May is bring a friend in month. In classic CrossFit Style we will be keeping track on the whiteboard.

Our first Paleo challenge concludes May 9th. Looks like it is going to take better then 30# off to win. Keep eating clean!

I will post the final 5 T shirt slogans on the whiteboard. Vote for your favourite.

Lourdes School will be coming in for a visit on the 11th. Guaranteed fun.
Big thanks to Perry and Stephanie for helping out with the WIllow rd class. That was fun.

Dont forget, the 7:00 am class is up and running. See you there.

We have new plyo boxes, yeah.

Monday May 3, 2010

95/65#
Clean and Jerk
50 reps

Sunday May 2, 2010

7 rounds for time of:

3 Deadlifts 315 lbs
6 Handstand Push Ups
9 Box Jumps 24" box