Wednesday September 7 2011

Warm Up: 2x's 100run,5 Kb's,10 D/U's,10 Squats,5 Hollow Rock,2 Clean and Press
Skill: Burgener then,10 mins at 50 – 60%


WOD:
Buy in: 400m
50 kb’s (50/35)
100 d/u’s
150 air squat
50 hollow rock
10 kb clean/press 50/35(per arm)
Buy out: 400m

Warm up done at 1/4 past the hour, skill done at 25 past the hour. Wod will begin at 1/2 past the hour.

Wod is to performed all out. Make sure you focus on a tight core when going over head. It is not a jerk it is a press.

Skill: Snatch, focus on hitting full extension (finishing). If you are losing the bar out front check your set up and also the wrist turnover at the top. Technique technique technique!

Tuesday September 6 2011

Warm Up: 3x’s
1 min plank
20 air squat
10 shoulder rolls
Strength: D/L 65,75,85% x 5
WOD- 10 Min AMRAP:


4 Ring Rows,7x P/P @95/75

We are dedicating this month to developing our double unders. Expect to see them as buy in and outs and in dedicated skill sessions and warm ups. Let's really nail these down!

Monday September 5 2011

HAPPY LABOUR DAY.
Relax, recover, re charge.
See you Tuesday!

September is here.

Greetings everyone

We are launching our new website on or around the 10th. With it will come some procedural changes. Starting at months end dues will be collected monthly and withdrawn directly form credit cards or bank accounts.

We are also offering a monthly On Ramp program and a trial 9:00 A.M class Tues and Thurs beginning on Tuesday the 13th.

Our kids class is also officially running. Monday/Wednesday/Friday from 4-4:45 ages 10ish-14ish.

Sunday September 4 2011

Warm Up:
2x CFHQ & Mobility
Strength:
OHS or a lift you missed this week
Skill:
Establish a box jump PR


WOD:
Complete in any order as fast as possible (30 min time cap)

4 Prowler runs (2 high 2 low, 90/70+prowler)
200 D/U
30 KB swings (24/16)
30 Ring Rows
30 Burpies
30 Wall ball (20/14)
30 overhead weight lunges (35/25)
30 Ring dips
30 Sit ups
3 rope climbs
800 meter run

Saturday September 3 2011

Warm Up: Musical Medballs.
Skill: Snatch Progressions
Strength:Snatch 3x3@80/85/90%
WOD-4 rounds of: 50 D/U's,10 Man Makers,5 Snatch 60%, Run 200M



Max effort through the WOD. If you do not have max Snatch. Snatch to failure-15# then perform 3 sets of 5 reps at that weight.

Friday September 2 2011

Warm Up:3x TNB IW/DW/Lunges
Strength: Back Squat Deload
Skill: Clean Progressions
WOD-6 rounds of:
200m Run
6 Hang Clean (135 pounds)

Monday September 1 2011

2x200m run
30s FP
200m run
30s RP
200m run
30s LP



Bench Press 3x5 (Deload):
40%, 50%, 60%

Skill:
Learn (or improve) 1 or 2 common skills that you have not yet added to your skill set:
KIPPING
DOUBLE UNDERS
MU TRANSITIONS/MU's
HSPU (for some people this means overcoming the fear of going upside down!) - band assist/abmat/plates...

WOD:
30-20-10
Wipers (135/95/65)
Pull-Ups
BJ

Wednesday August 31 2011

Skill: Burgener x 3 then
3 Pos Snatch 3x3 135/95/55
WOD: 3 rounds for time of:
Run 400m
21 Kettlebell Swings, 1.5 pood
15 Ring Dips

tuesday August 30 2011

Warm Up,3x’s thru:
30 sec DU’s
8 HR
8 Back ext
8 Shoulder rolls
15 sec Squat hold


Strength:

Deload week so Deadlift for 5’s @ 40/50/60%
- No max effort at the end

- This should be finished quickly


With the same bar, take 5 minutes to work up to your 80% Clean

WOD:

5 cleans @ 80% of 1RM then:
AMRAP of
10 squats
7 HRPU
5 RR

We will do the above 3 times, for 5 minutes work, with 1 minute rest between the rounds
You will start with your cleans. Do not rush them. Reset, make them perfect.
You will then proceed to the AMRAP portion where you will attempt to get as many rounds as possible in the remaining time.
When the time ends you rest for 1 minute and then start again at the clean.

Monday August 29 2011

Warm Up: CrossFit Baseball
Strength: S/P 40,50,60%x5
WOD: 12 Min AMRAP of:
5 Ring Dips
1 HSPU
10 Wall Ball


Baseball. Batting= 10 Squats then Lunges to first, 10 Push ups, Crabwalk to second,5 Ring Rows, high knees to third, 10 box jumps, reverse lunges home.

If there is no medball available do 10 bar thrusters.

Sunday August 28 2011

400m run
5 tire flips
Burgener warm up as a group x 2
Strength (5@75/ 3@85/ 1@95)
A lift that you missed this week or OHS


Wod 5 rounds
10 Thrusters 95/65
50 m Overhead walk 95/65
10 burpies
100 metre sprint

Saturday August 27 2011

Warm up: Chris' choice.
WOD. The Filthy Fifty.
If you are new to CrossFit do each exercise 10 times in order for 3-5 rounds.


FIlthy Fifty
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

Friday August 26, 2011

Warm Up: 3 rounds of
Inch Worm,Duck Walk,Lunges
Strength: B/S 75,85,95% 5 3 1
WOD, Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar


Stretch and or mobility


Compare time to scores at www.crossfit.com Wednesday August 23rd

Wednesday August 25 2011

Warm Up, 25 D/U's,10 S/R'sx 2
Then-Twice through of:
TNB Inch Worm, Wheelbarrows,P/B's
Strength: BP 75,85,95% 5 3 1
Skill/Roll: 10 Min. Your Choice
WOD:


AMRAP 20 Min. For total points complete as many reps as possible of:
D/U's - 1/ SKips - 1
Box Jumps - 1
Hammer Swings - 1
Pull Ups - 2/ JPU/Negatives - 1
Dips - 2/Assisted - 1/ Box Dips - 1
Squats - 2
KB Swings - 2
HSPU - 3/ Holds - 2/ Box - 1
Rope CLimbs - 5/ Pulls from Ground - 2
BW Deads 5
BW Front Squat - 5
BW Cleans - 5
Prowler Push 40 Yards - 10 - Men 140# Woman 90#

Wednesday August 24 2011

WOD: 135/95/75/55
3 rounds for time of:
20 Lunges
15 Clean and Push Press
10 Back Squat
5 jumping Squats

Warm Up: 2xCFHQ,2xBurgener
Power: Snatch 75/85%x3x3

Tuesday August 23 2011

Warm up:3x
25 D/U's
10 Squats
10 Good Mornings
10 Lunges
30 Sec Squat Hold


Strength:Dead Lift 5 3 1/75 85 95%
Power: Snatch 85%x3x3

Wod:

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Monday August 22 2011

Warm Up:
Dynamic then 2x
10 Shoulder rolls
10 back extension
10 hollow rock
10 air squats


Strength:
Press, 5/3/1 @ 75/85/95%
- last set is a maximal set!

WOD:
The BEAR Complex

The bear complex consists of seven reps and 5 rounds of the following,

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Doing that seven times equals one round.

You do 5 rounds, in total, working up to your max weight on the bar.

You can rest in between rounds and you can rest during the round PROVIDED the bar DOES NOT REST ON THE GROUND.
The penalty for the bar RESTING on the ground during a round is 5 burpees to be done at the end of the WOD.

Further clarification and instruction will be provided during class.

Sunday August 21 2011

Warm Up:2x
200 meter run
5 inchworm push ups
10 Thrusters
10 Ring rows
10 shoulder rolls


Strength:
Your choice or OHS

Skill: Deadhang pull-ups/CTB

WOD:
10 AMRAP
30 Double unders
15 Power Snatch (ground to overhead anyhow)

Saturday August 20 2011

Warm Up: Get Warm 12 minutes
Skill: Dead Lift
WOD: 5 rounds for time:
20 yd Bear Crawl - There and Bck
3 Deadlifts - 315 lbs
10 Lateral Burpees over the bar

Friday August 19 2011

Warm Up 3 x CFHQ
Strength: B/S 78 80 90% x3's
Skill: 10 Minutes on the rings.
Wod- 3 min on 1 off of:
Snatch, P/U's,B/J's,HR,KB's
Stretch/Mobility



Each rep counts as 1 point. Total points wins. This one is 100% givener.

Thursday August 18 2011

Warm Up:3x's 25D/U's,10B/J's,5 R/R's
Strength: B/P 60,70,80% x3s
Skill: Rings 10 Min.
Wod:3 rounds of:
100M BB F/C,20F/S,5 M/U's(10Trans)
Stretch/Mobility

Wednesday August 17 2011

Warm Up-Dynamic, 3 rounds of:
Inch Worm, Squat Hold, Plank
Mobility: Glutes, Quads
Power: Clean Pulls 5 3 3 3 3
Clean: 3,5,7 reps @ 60 70 80%

Tuesday August 16 2011

400m run
10 HR
10 Back Ext
10 Ring row
200m run
5 HR


5 Back Ext
5 Ring row

Strength:

DL, 3x's @ 70/80/90
- last set is maximal

Conditioning:

15 min AMRAP of:
6 pistols
6 dips
6 toes to bar

Monday August 15 2011

Warm Up: Dynamic then
5 min Hooverball Game.
Mobility: Shoulders with bands.
Strength: S/P 70,80,90% x3 +5#s
WOD: From HQ...


With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

If you are no longer able to continue work on a skill of choice.
Scaling: Pull Ups will be done with a band or as jumping negatives. Handstand Push Ups will be scaled to a box, or a band set up.

Sunday August 14 2007

Warm up:
3 rounds of
200 meter run
10 S/R
10 Squats
10 Ring rows


Strength:
Choice of OHS or F/S
Find single rep max or
If you know your SRM then 65%, 75%, 85% x 5 as our other strength work

WOD:
50 D/U
5 Thrusters (95/65)
40 D/U
10 Thrusters
30 D/U
15 Thrusters
20 D/U
20 Thrusters
10 D/U
25 Thrusters

Saturday August 13 2011

Warm Up: Dynamic, then Hooverball
Skill:Push Press
Strength: Push Press 3 2 1 1 1 1
WOD-5 rounds of:
10 B/W's,5HSPU,10HR,200M Run


Push Press- Focus on keeping your back Straight and making the turnover at the bottom of the dip crisp and aggressive. Increase load for each PP.

WOD: All out! BW - Bar Wipers. Hanging from bar, bring toes to bar than rotate left and right while keeping knees locked and feet together. If you cannot do wipers scaling will be as follows: Toes to bar, knees to elbows, leg lifts. Maintain posture to the very best of your ability.

Friday August 12 2011

Warm Up: Hoover Ball
Strength: Squat 65 75 85% x 5
Skill of choice 15 min
Rings,OHS,D/U's,HSPU
Wod: 400 M Walking Lunges



We have gone hard on the upper body this week. Loads of shoulder work. So loose class today. Hoover ball is played like volleyball and scored the same. 3 players must touch the ball before it may go over the net again.

Strength-B/S remember add 10 #' to your 90% #
Skill: choose something you suck at and work on it.

Thursday August 11, 2011

Warmup-dynamic then:
2 x 5 HR
cartwheel there
5 Back Ext
handstand walk back
20 sec handstand hold


Strength: BP

5 x 65%
5 x 75%
5 x 85% - this one is a max rep effort

WOD:
Complete as many rounds as possible within 3 minutes, rest 1 minute. Repeat 4 times.
5 x double KB thruster (50/35)
5 x double KB bentover row
10 x single KB swing


choose your KB's wisely. challenge yourself with the thruster, the rows and swings will be relatively light and you will have a minute recovery time

Wednesday August 12 2011

Warm Up-Dynamic, then 3x
30 D/U's,10 Lunges,8R/R's
Mobility: Shoulders/Glutes
Skill: Clean and Jerk to max.
Wod- At 60% 1-10-5 of:
Clean and Jerk/Push Ups

Tuesday August 9 2011

Warm Up: 2x CFHQ
Strength: D/L 65,75,85%x5's
Power: Snatch to max then 3x3@75%
Conditioning: Prowler Push

Monday August 8 2011

Warm Up: 400M, Medball fun.
Strength: S/P 65,75,85%x5+
Add 5#'s to your 90% #
WOD: 21 15 9 of:
Pull Ups,P/C 135,B/J's
Stretch and Mobilize


WOD: Pull Ups-work the kip not the swing. Cleans-Take a moment to set each clean. Quick elbows, really commit to each one. B/J Whole foot on the box. Try resting on the top of the box not on the ground.

Sunday August 7 2011

WOD:
"Nancy"
5 Rounds for time
400 meter run
15 overhead squat (95/65 or scale as needed)



Warm Up:
20 D/U, 20 Box Jump, 10 pull-ups, 10 push-ups & 5 wall climbers

Skill: Rope Climb (work on the climb or work on the wrap technique) / Overhead Squat

Saturday August 6 2011

Warm Up: 2x200 m run,5 W/B,15D/U's
Skill:12 min work a skill
Wod: AMRAP 15 min of:
6 K2E,12 Hollow Rock, 18 D/U's

Friday August 5 2011

Warmup:
20 squats
30 sec squat hold
10 pass thru's
then:
CRAB SOCCER!


Strength:

Back Squat Deload
5 x (.4 x [.9 x 1RM])
5 x (.5 x [.9 x 1RM])
5 x (.6 x [.9 x 1RM])

- this is a deload week, follow the reps exactly. no max effort on last set.

Conditioning:
150 Burpees for time (40 min time cap)

Mobility:

Foam roll quads/IT band
Hip stretch on box
Tricep w/ band assist
Arm OH w/ band assist

Thursday August 4 2011

Warm Up:3x200M,10HS,1RC,10SQ
Mobility:Pec Rolling
Strength: BP 5x 40 50 60%
Wod-Nate: 20 min 2 M/Us,4HSPU,8 KB 2 Pood

August is here

August is upon us and with it the last month of Holidays. Time to gear up for the unofficial New Year. To celebrate we will be offering a Nine A.M class in September as a trial. Let me know if this interests you.

We would like to add another team to the Element Challenge. Let me know if you would like to test yourself. 3 boys and three girls needed.

We will be switching, finally, to an automated payment system for September. Credit cards or Electronic funds transfer will be the new payment methods.

Wednesday August 2 2011

Warm Up: 12 min get warm
Mobility: Do some
Skill: Pulls
Power: Snatch
Wod: Tabata Squats, Pull Ups


We are dedicating this class to improving our snatches. At the end of class we will all demonstrate a few. STAY FOCUSED!

Monday August 1 2011

Warm Up: Dynamic, 3x TNB IW/HK/SR
Strength: Deload D/L 5x40,50,60%
Skill: Transition, Jump Shrugs
Power: Power Clean 3 3 2 1 1 1
Wod- Amrap 12 Min,


100 M There and Backs with 7 Burpies at one end and 15 Box Jumps at the other.

Power Clean: work on hitting a nice tall position and quick feet.
Wod-Rest if needed before each sprint. NO RUNNING!
The 100 M TNB are 50 meters each way.

Stretch and or Mobility

Sunday July 31 2011

Warm up:
Take 15 minutes to complete
1 mile run, 10 push-ups, 10 pull-ups, 10 thrusters (35/45), 10 OHS (35/45) & stretch
Skill:


Take 20 minutes to work on a lift that you missed this week or a gymnastic skill that you need to improve on

WOD:
2 minutes for each exercise to complete as many reps as possible, 2 minute rest between each exercise
(1) Rope climb
(2) Sit ups
(3) Push press
(4) Squats
(5) Push ups
(6) Double unders

3 min Max reps Dead Lift Then:
Tabata Sit Ups, Squats
3 rounds of:
200 M run with 45# OH
25 Ring Rows,30 Sec Plank,5 LPU

Friday July 29 2011

Warm Up: 12 Min-Get warm.
Strength: B/S 5 3 1 75 85 95#
The Wod is once through as fast as you can.
Scale load as needed.
"Dirty Thirty"


30 Burpies
30 Toes to Bar
30 Goblet Squats 50/35
400 M Run
30 KB Cleans 50/35
30 HSPU
30 Pistols
400 M Run
30 Pull Ups
30 Sit ups
30 Double Unders

Post loads and time to comments.

Thursday July 28 2011

Warm Up: 3x
Ladder runs, Med ball catch, S/R's
Strength: BP 5 3 1, 75 85 95%
WOD: 21 15 9
Wipers, Pull Ups, Box Jumps
Skill or Mobility.

Wednesday July 27 2011

Warm Up-Dynamic,Then 3 rounds of:
25 MNTNCLBs,10 S/R's,5 PP,IW TNB
Skill: 10 minutes HSPU or DU work
Power: Cleans 3 3 3 3 3
WOD:5 min max load OH,
then 4 rds of:


200M Run,10 BPU,10 R/D's,25 Squats.

5 min of Max load Overhead may be accomplished any way you want (clean and jerk, snatch, S/P, P/P) Load must end locked out over head. 155/135/95/55 Focus on clean technique but work quickly. 4 rounds are 100% go.

Tuesday July 26 2011

Dynamic stretching
2 rds of:
3 tgu left
6 hollow rock
3 tgu right
6 back ext



Strength
DL
5@75%
3@85%
1@95% - max effort

Conditioning
10 min AMRAP:
4 thrusters @ 95/65
7 ring rows
then, immediately following AMRAP:
100 D/U's (200 skips)
30 situps
30 back ext.

Result is rounds completed + time



Foam roll/Stretch

Monday July 25 2011

Warm Up:Dynamic-3x200M run,5 RR,High Knees, Duck Walk
Strength: S/P 5 2 1@ 75 85 95%
Skill: OHS
WOD, 5 rounds of:
3xOHS(135/95),5 HSPU,25 Alt KB's

SUnday July 24 2011

Belindas Choice.

Saturday July 23 2011

Open Skills Day. Thanks to Danielle and Beth. I am taking a day to play at Hillside. Please be safe and sound. WOD-10 Min Amrap of: 10 B'J's, 7 HSPU, 4 Pistols. (two per leg)

Friday July 22 2011

Warm Up: 15 Minutes,
Strength: Squats 3x's@70,70,90%
Skill: TGU's
Wod: 21 15 9
D/B cleans,Pull Ups,Sit Ups
Stretch/Roll

Thursday Jul 21 2011

W/U: 25 DB's, 10 SR's,I/W TNB x3
Strength: Bench 3's @ 70 80 90%
Skill: 15 Min Gymnastics
Wod: 4 rounds of:
25 KBS,25 GBLTS,25 MNTCLMBRS
Core: Front/Side 30 sec x 3



Wod: Short, go as hard as you can. Use the same KB for swings and Goblet Squats.

GYmnastics can be anything from push ups to pull ups, rope climbs, skin the cats, levers, muscle ups. Your choice. Work on something you suck at!

Wednesday July 20 2011

W/U-Dynamic. Then 3 rounds of:
High Knees,Lunges,duck walk.(S/R's)
Skill:Pulls,Jump/Land,Drops
WOD: Clean and Jerk
Auxiliary:


Weighted Ring Dips 3x4
Weighted Dead Hang Pull Ups 3x4
Explosive!
Roller PLank 3x30sec



Make sure you give each other feedback. Look for early elbow bend, shrugging, elbow speed...

Tuesday July 19 2011

Warm Up: 3 x CFHQ or 12 min
Strength-DL 3x70,80,90%
Wod-Accumulate in any order as quickly as possible:
2K Run,50 Ring Dips,30 HSPU,10 M/U's,2 min L sit and 800#s in OHS


IF you get done early. Mobility or Skill work of choice.



Strength. Same protocol as for the SP. EX 100# SRPx.9= 90#s FInd 70 80 90% of 90#s 15 min MAX!
WOD. 30 Min cap. The run may be broken up into as many intervals as you like.

Monday July 18 2011

Warm Up:
30 D/U, Lunges, 8 Ring Rows, 200M run, broad Jumps x 3
Mobility: Shoulders, Rolling.
Strength: MP-3x 70/80/90% Remember, last set is a max effort.


WOD:

3 rounds of: 50 Squats, 35 Kettle Bells Cleans, 20 Hollow Rock

Stretch

Sunday July 17, 2011

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Warm Up: 3xCFHQ
Skill: Kettle Bell Fun

Saturday July 16, 2011

Market Wod
Warm Up:
15 Minutes of 10# Hoover ball. Rules and scoring as per Volleyball. Players may not hold the ball longer than 3 seconds.



1. Hammer Swings/Push Ups

Each team must complete 100 200 300 reps depending on team size. Each member must complete a min of 20, 30 or 40. While members are completing the hammer swings the other members will perform push ups.

2. DB Waiters Lunges/Burpees

With two sets of DB’s each team will complete 100-300 reps of DB Waiter Lunges
Only two members can work at once. The rest of the team members will perform Burpees. Record number of Burpees completed in the time it takes to complete the lunges. Each team member must perform a min of 20, 30 or 40 lunges.

Tire Flip and Carry

Each team member will perform tire flips up hill over a given distance. Once the tire crosses the finish the other team members will carry the tire back to the starting area. Each member must complete this challenge 4 times.

KB Sings

With 2 members working at once, each team will perform 100-300 KB swings. Each member must perform 20, 30 or 40 reps. While two are swinging the others will do Box Jumps until the prescribed KB number is reached.

Prowler Push and Carry.

With a total of 140#s each team will move 3000 #s over a known distance. After each run the prowler must be returned to the start area by the team.

There is a 45 Min cap. Two prizes will be awarded. One for winning team and one for combined Push Ups, Burpees and Box Jumps. One member must be on the clipboard at all times. Challenges may be completed in any order but once a challenge is started it must be completed before moving to the next

Friday July 15 2011

Warm Up-3 rounds of: TNB
Inchworms 30 Sec squat hold
Duck Walk 30 Sec Squat hold
Lunges 30 Second Squat Hold
Mobility: Couch, Glutes, Hams
Strength: DL 65,75,85%x5


Wod: Nicole, AMRAP 20 Min, 400M Run, Max Reps Pull Ups.

If you cannot do Pull Ups perform 20 Jumping Pullups with negatives.

Thursday July 14 2011

Warm Up-3 rounds of: Circuit
Strength: BP 5's @ 65, 75 ,85%
Skill: Snatch Pulls/Drops
Wod: Snatch 135 #'s 25 Times
Stretch and stretch



The circuit will consist of 200 M run, 10 Box Jumps, 5 Ring Rows, 1 Rope Climb, 5 Strict Pull Ups, 20 Double unders.

Wod: Take your time, the object is it to get all the snatches done with good form as Rxed. 135/95 25 minute cap.

Wednesday July 12 2011

Warm Up, 3 rounds of:
100 M There 100M Backwards
Alt 3x 15 sec HS 15 sec squats
Mobility: Tris,Quads,Glutes,Butt Roll
Skill: Power Cleans
WOD- Amrap 12 min of:


5 Power Cleans 135/95
3 Paralette or Dumbbell HSPU
15 Seconds Plank Hold
5 Kipping Pull Ups

70 % Intensity.

Be deliberate and focused. Do not sacrifice technique for speed. Work the clean as a skill and be explosive with the HSPU. Kipping Pull Ups

Mobility with a band under the heel. Elbows high. Couch stretch and Glute/Hip rolling either with a pain ball or roller.

Aux:

Tuesday July, 12 2011

Warmup:
5 burpees
10 Hollow rocks
10 back extension
3 x's


Long jump there, 30 sec squat hold
Long jump back, 30 sec squat hold
Long jump there, 30 sec squat hold

Strength:
Deadlift
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%
- last set of five, if you have gas in the tank for 7 or 8, go for it!

WOD:
400m sprint
50 KB @ 50/35
400m sprint
- work @ 100% for this, short and FAST

Cashout:
Accumulate 3 mins of paralette L-sit or 2 min of ring L-sit

Monday July 2011

Warm Up, 3 rounds of 10 reps of:
Alt Jump Lunges, Pull Ups, SR's
Strength: MP 1x5 @65,75,85%
Wod: 10 Hang Snatch @95/55
50 Lunges
100 Mountain Climbers

Sunday July 10 2011

Strength: Pick Two
P,DL,BP,Sx5 65 75 85%
Wod-4 rounds of:
20 Double Unders
5 Deadlifts (225 pounds)
10 Pushups


Extra-Planks,Pull Ups


Example MP SRM 130x.9=117
117x.65=76.05
117x.75=87.75
117x.85=99.45

You will do 1 set of 5 reps of each of the two exercises you choose. The last set will be for max reps.

Ex: 77x5
87x5
100x5 or more.

Saturday July 9 2011

WOD:
70 Thrusters (95/65)
60 Floor Wipers (95/65)
50 SDHP (95/65)
40 Ring Pull-ups
30 Ring Dips


In Teams of 2, complete the following exercises as quickly as possible. One person is running 200 meters while his/her partner is doing the reps.

Friday July 8 2011

Warm Up, TnB: Lunges, Inchworm, Duck Walk
Strength: Bench Press/Back Squat 3x5 80,85,90%
Nicole: 50 40 30 20 10 D/Us,S/U's

Thursday July 7 2011

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Warm Up: 12 min include 10 Pull Ups.
Mobility: Couch/Glutes

Wednesday July 6 2011

Warm Up: Dynamic Stretching
3 x 10 Squats, 10 KB'S 5 Burpies
Skill: Split 12 min Rings,Ropes
Wod, AMRAP 12 min of:
10 P/U's,5 Snatches 75% max, 3 OHS
Mobility

July is here

Our Paleo challenge is extended until the end of July. How is everyone doing? Don't forget winner gets a free month of training.'

The Element Team Challenge is in September. Step right up. Deadline to sign up is Sept 1 but it will sell out quickly.

We will be experimenting with implementing a rigid strength component. Be prepared.

Our 7 A.M class is up and running.

Tuesday July 5 2011

Warmup: 3 x’s thru:
30 sec D/U’s
30 sec plank
5 mountain climbers
30 sec squat hold
5 pass thrus (shoulder dislocates)

Strength:
Press
3x3
80%/85%/90% of 1RM

Squat
3x3
80%/85%/90% of 1RM

Conditioning:
“Prowler Flu”

Sunday July 3, 2011

Warm Up: 12 min. Include
10 Shot throughs and 1 min HSPU
Wod:Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups

Saturday July 2nd 2011

Warm Up: 12 Min. Include 45 sec of false grip hang and 10 HSPU.
Skill: Transition and high chest Snatch/Push Press
Wod-Pain Storm:


400 M Run
30 High Chest Snatch 75/55
30 Hollow Rock
30 Push Ups
800 M run
30 Burpees
30 Push Press 75/55
30 Box Jumps
400M Run
30 KB Swings
30 Double Unders
30 Squats

Thursday June 30 2011

Max B/W Cleans 3 min
Run 200M
Max B/W D/L 2 min
Run 200M
Max KB Swings 1 min
200M Run

2 rounds

Warm Up: 12 Min Get Warm. Include 30 Seconds of Hollow Rock and 10 Ring Dips

Skill. D/L and Clean review.

Wednesday June 29 2011

Warm Up x 2:
Run 200 M, Alli Walk, 10 BJ's, STLJ
Mobility: Glutes/Quads
Strength: F/S 75% 3 x 5
Wod:


Run 400 meters
30 sit-ups
30 back extensions
Run 400 meters
25 sit-ups
25 back extensions
Run 400 meters
20 sit-ups
20 back extensions

Tuesday June 28, 2011

Warm up:
Inch Worm there
7 Ring Row
Inch Worm Back
7 Burpees


Skill:
Thruster

Strength:
Bench 3x3
Pendlay Row 3x3

WOD:
10 min amrap

10 KB Swing #50/#35
Man Maker there #40/#25
30 DU’s/60 Skips
Man Maker back #40/#25

Monday JUne 27 2011

Warm Up-12 min
Skill "The Position"
Wod: Angie
Mobility: Trainers Choice

Sunday June 26 2011

We have not done this in a while so today will be an hour of Open Gym. Come in and work on whatever you like.

Saturday June 25 2011

Warm Up:
12 Minutes to get warm. Don't forget to look at the WOD so you can warm up any specific parts of your body. You must include Pull Ups and Dips. And one Piece of mobility.

Wod- Nasty
5 x 50 M Prowler Pushes 135/95
50 Box Jumps
10 Front Squats 185/135/95
400M x 3
50 S/P with Bar
2 minutes HSPU Hold
5 Minutes Squat hold.
3 Rope Climbs
100 Squats
50 Pull Ups
45 Seconds L sit/support
15 M/U Transitions

Friday June 24 2011

Nate - Amrap 20 min of
2 M/U's 4 HSPU, 8 72# Kb
or Michael, 3 rounds of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Thursday June 23 2011

Warm Up: 12 min, include PU/RD's
Skill: L Sit
Strength: B/S 50/60/70/80/90%
5/5/5/5/5
Wod: Prowler Tag There and Back x4

Wednesday June 22 2011

Warm Up:10 Min*
Wod: 5 rounds of:
5 HSPU
10 Toes to bar
5 Hang Snatch 95/55
20 Double-unders

Skill: HS Hold.
Warm Up *: Complete as much of:
15 Dead Hang Pull Ups
15 RIng Dips/negatives
400 M Run
30 Push Ups
1 Minute Squat Hold
100 D/U's

Tuesday june 21 2011

Warm Up: Pick One
Skill: Play on rings.
Strength: Dead Lift
5x5 @ 75%
Prowler: 50 X 6

Monday June 20 2011

Warm Up: Dynamic, then
3x200M run, 10 P/U's 10 S/D's
Skill: RDL,Transition.
Strength: Clean 1 1 1 1 1 1 1
Wod: 10 - 1 Clean 65% of SRM, Burpie BJO

Sunday June 19 2011

Warm Up: 3 x Skip,Run,Squat
Strength: Bench 3 3 3 2 1 1 1
Skill: RDL, Prone Press 5x5
Wod-Amrap 10 Min of:
5 Clean, 10 Push Ups, 15 Squats.w

Saturday June 18 2011

Warm Up:
10 Min get warm.
Skill: Of choice or review
Todays Wod has a 30 min cap.
Complete in any order:
Helter Skelter

4x400M
2 Prowler there and backs
10 Tire Flips
50 P/U, Squats, P/U, Sit Ups, 50 B/J's
3 Rope Climbs
15 Strict Pull Ups
10 Ring Dips
20 MU Transitions
100 D/U's

Friday June 17 2011

Warm Up: 10 min git warm
Skill: Pistols, Hspu
Wod: Will be a surprise. There will be choice.

Thursday June 16 2011

Warm Up: Dynamic, Skips, Flips, Dips
Skill: M/U's, STC, Levers.
Strength: B/S, S/P 2 3 2 3 2 1 1 1
Wod: 5 by prowler runs.

Wednesday June 15 2011

Warm Up: Dynamic, Walks, Med balls
Skill: The Jerk
Strength: 5 x 3 C/J or Rack Jerk
Wod: 5 rounds of:
5 M/U's, 400 M run, 20 P/U's


If you cannot do Muscle Ups. Sub muscle up transitions and Pull Ups/Jumping Pull Ups with negative, no bands at 3 - 1

Tuesday June 13 2011

Warm Up: 3 x CFHQ
Skill:Cleaning
Strength: Cleaning
Wod: 7 ROunds of:
Clean-Front Squat-Jerk

Monday June 13 2011

Warm Up: Run, Jump, Swing
Skill:R DL's 7x3
Snatch Grip Press 3 x 10
Jump Shrug (hip) 5x5
Scarecrow Snatch 5x5
Power Snatch (hip) 5x5

Wod-3 rounds of:
400 M Run
10 Ring Dips
20 K2E
30 Squats

Sunday June 12 2011

Warm Up: Dynamic then
Prowler/Hammer Fun
Skill: Front Squat 1 1 1 1 1
Wod-AMRAP 10 min of:
5 Ring Dips,20 D/U's, 10 Push Ups

Saturday June 11 2011

Warm Up: 1x CFHQ then beginner KB circuit
Skill: Spend 10 minutes on a skill that you need to improve
WOD:
Belinda's Pain Storm

30 KB Swings (24/16)
30 Air Squats
30 Push Ups
30 Sit ups
200 meter run
20 Push Press (75/55)
20 Lunges
20 SDHP (75/55)
20 Wall Ball (20/14)
100 meter run
10 Ring row
10 Burpies
10 Box Jump
1 Rope climb

Friday June 9 2011

Warm Up: Surprise
Skill: Ring Progressions
Wod: Weight or BW Weight
Linda/Barbara
Mobility.

June! - Summer is finally here and so are the Prowlers.

Another 30 day Nutrition challenge is here. Get your nutrition on track. Say no to grains, dairy and sugar for 30 days. You will look, feel and perform better.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

The winner of the challenge will be decided by committee and will win a free month of training and some other cool stuff.

We will be adding 7 and 9 A.M class mid

June and our own Sue will be offering a Yoga/Stretching and meditation class. See the whiteboard for details.

Thursday June 9 2011

Warm Up: Tims Choice, Nudge-Prowler
Skill: Split Jerk
Strength: BS and BP 5 3 3 2 1 1 1 1
Wod: Tabata Squats

Wednesday June 8 2011

Steph has stepped up to run classes as I have effen Pink Eye. Wod will the Filthy Fifty. All classes on accept the 4 pm kids class.

Tuesday June 7 2011

Warm Up: Dynamic, Then:
1 min of tire flips and Skips x 5
Skill: Scarecrow, Lands, Drops w bar
Strength: P/C 3 3 3 3 3
WOD: 5 x 45 seconds on 15 sec off of:
Dead Lift 225/155

Monday June 6 2011

Warm Up:
2 x CFHQ
Strength:
Shoulder Press
1 1 1 1 1
WOD:

200 D/U's
30 Burpies
40 Ground to Over head
50 Toes to bar
50 M Lunges 45# Plate
100 M Sprint

Saturday June 4, 2011

At Regionals.
Wods will be a surprise each morning.

Friday June 3, 2011

Warm Up:
Trainers Choice/CFHQ
WOD: Cindy
AMRAP 20 min of:
5 Pull Ups,10 Push Ups,15 Squats.
Mobility/Stretching

Thursday June 2, 2011

Warm Up: 3 rds of:
Bulgarian Splits x 5
High Knees 50 M, Sprint
5 Burpies.
Mobility: Shoulders
Strength:

Push Press 1 1 1 1 1 1
Pendlay Row 3 3 3 3 3

Conditioning:
3 Tuck Jumps
5 Jumping Lunges
7 D/U's

Wednesday June 1 2011

Warm-Up, 3x:
200m run
10 K2E
10 Push Ups
Skill:
Increasing Height BJ's

Strength:
Bench
3-3-3-3-3
(increasing)

WOD:
Max reps, 1 min each, 6 rounds
(1 min break in between rounds for a total WOD time of 18 min)
Power Clean - 95#/65#
Front Squat - same load

Tuesday May 31 2011

Warm up: 10 min.
Skill: Review Movements
Wod: Starting Strength WO
3x5 Squat
3x5 Shoulder Press
1x5 Dead Lift

Monday May 30 2011

Warm Up: 2 min out 2 min back.
1xCFHQ, Mobility: Calf/ankle
Skill: Snatch Balance
Snatch: 1 1 1 1 1 1 1 1 1 1
Wod AMRAP 8 Min
4 Snatch at 60%SRM, 21 D/U's

Sunday May 29 2011

No scheduled classes.
Olympic Lifting with Gleason
9:00-12:00

Saturday May 28, 2011

Warm Up:
2 out 2 back.
1xCFHQ
Mobility, Calves, Quads, Glutes
Skill: S/P


Wod, AMRAP 20 Min of:
3 Shoulder Press @ 75% of max
1 HSPU
5 K2E
10 Box Jumps

Mobility:
Shoulders

Friday May 27, 2011

Eva
5 rounds of:
800 M run
2 Pood KB Swings
30 Pull Ups
Scaling:

Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups


Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or Jumping Pull-ups

Thursday May 26 2011

Warm Up: Dynamic
Med ball, Squat Wrastle.
Skill: Ball Ups,Dead Lift
Strength: Dead Lift/Bench Press
1 1 1 1 1 1 1
Wod: Tabata Burpies

Wednesday May 25 2011

WOD, 5 rounds for time of:
200M Sprint
10 Burpies
200 M Backwards
15 PC 135/95
20 Back Extensions

Warm Up:
Dynamic
3x 10 H Swings,WB,P/U
Couch Stretch
Skill: Headstand

Tuesday May24 2011

Warm Up: Dynamic
TNB x 2 of Fannie wackers, Knees high, Lunges
STS Plank x 3
10 x 3 weighted prone press
Strength: Floor Presses 1 1 1 1 1

WOD, AMRAP 15 min of:
5 x F/P @ 75%
10 Bar Roll Outs
15 Jump Overs

Monday May 23 2011

Garden, go for a bike ride, do mobility, tale a day off, rest relax recharge, go for a run. Happy Long Weekend. See you on Tuesday.

Sunday May 22 2011

If we survive the night the Wod will be posted tomorrow morning. Good luck everyone.

Saturday May 21, 2011

Warm Up:
3 out 3 back
1xCFHQ
Strength HPS 1 1 1 1 1
WOD:
5 rounds of:

2x50 M Sprint
5X HPS @ 75%
10 Box Jumps
10 Hammer Swings

Friday May 20 2011

Murph and Mod Murph
1 Mile run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile run

Mod Murph
1000M run
50 Pull Ups
100 Push Ups
150 Squats
1 mile run

Thursday May 18 2011

Dynamic Warm Up
Mobility-10 min
Wod:
HPC
Till Failure
Skill:


MH Clean Pull
Rack Delivery
Tall Muscle Clean
Mid Hang Muscle Clean
Scarecrow Clean
Tall Clean
Mid Hang Clean

Wednesday May 18 2011

Wod:
21 15 9
Weighted Lunges
Double KB Swings
Push Ups


Strength. Work at something you suck at 3 3 3 3 3 @ 85%

Tuesday May 17 2011

Starting Strength
3x5 Squats
3x5 Shoulder Press
3x5 Power Cleans

Monday May 16 2011

Warm Up:
Dynamic Stretches
3 rounds of:
Skipping,Squats,Side Planks,Prone Presses.
Strength: S/J 1 1 1 1 1

3 rounds of:
400M Run
Grapevine
12 Pull Ups
12 Purpies
10 BW Dead Lifts

Sunday May 15 2011

Warm Up: 10 Min then 3 x Burgener.
WOD:
21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

Saturday May 14 2011

Team Wod
Some running, some pulling, some jumping, some swinging, some funning.

Thursday May 12, 2011

Warm Up: 10 min.
Mobility: 5 min.
Strength: OHS, DL find 3RM
Wod: 15 min AMRAP
10 BJ,5 RR,3 HSPU

Wednesday May 11 2011

W/U,3x1min skip,10 squats,200 M run
Strength:F/S 10 x 1 with increase
Wod, On the min for 30 min perform: 5 Burpies, 10 Squats, 15 D/U's

Tuesday May 10, 2011

Dynamic Warm Up
Burgener x 3
Skill: BHH/PJ,2 Pos Snatch
Snatch: 3 3 2 1 1 1 1
Wod: AMRAP 20 Min
5xSn,10xBurpies,15 Hollow Rock

Monday May 9, 2011

Warm Up, 3 rounds of:
200 M Run, 10 Wall Ball,
5 alternating rope pulls.
Skill: ball ups, levers
Wod,4 rounds of
100M WW,5 RP/Us,10 Wipers,10 cleans

Sunday May 8,2011

Warm up: 3 out three back
4 ROUNDS
10 turk get ups
20 hollow rock
30 KB swings
40 goblet squats

Saturday May 7 2001

3 rounds of:
400 M run
10 D/B cleans
3 S/P @ 75% of SRP
1 Rope climb

Friday April 29 2011

"Nasty Girls"
50 Squats
7 Muscle Ups
10 135# HPC
Dynamic Stretching
Mobility 5 min

Skill:
HPC
Muscle Up Transitions

Thursday May 5, 2011

WOD: Weighted Lunges-There
10 Burpies
Bear Walk-Back
10 K2E
Broad Jumps Back
Strength: FS 5x3


Warm Up:
2 rounds of:
400 M run
10 Hammer Swings
5 Wall Climbs

Wednesday May 4 2011

Mobility: Glutes
Wod
AMRAP 15 Min of
5x Man makers.
3 HSPU
Skill: Manmaker

Tuesday May 3 2011

Another one of Stephs cool warm ups,then:

Fran

New Developments in May.

Benchmark Fridays. Every Friday we will be doing an HQ named Wod. This is the first of a series of dedicated days we will be introducing.

Saturday May 18th- CrossFit Football Total. 3 efforts at Squat, Bench Press, Power Clean and Dead Lift.

Sunday May 11th. 5k and 2k Time Trials. Come and set your bench mark time. Optional Lunch afterwards.

With April at an end it is time to demonstrate our skills or face humiliation. Step right up, don't be shy.

Monday May 2 2011

Skill: Cleans
WOD: AMRAP 20 min of:
3x 135/95 Clean
6x Ring Push Ups
12x Burpies.

Saturday April 30 2011

3 rounds of:
200 M Run
25 Lunges
400 M Run
25 Push Ups
200 M Run


25 Box Jumps
400 M Run
25 Thrusters

Friday April 29 2011

Strength F/S 1 1 1 1 1 1 1
WOD: Helen
3 rounds of 400 M run
21 Kb Swings
12 Pull ups

Thursday April 28 2011

Wod, 2 rounds of:
25 Hollow Rock
50 KB Swings
100 Squats
50 KB Swings
25 Hollow Rock


Warm Up
3 rounds of:
1 min Skipping
Lunges
Burpie Long Jumps

Strength: Bench Press 3 3 2 1 1

Wednesday April 27 2011

Buy in 400M/Buy out 400M
5 rounds of:
5 Snatches 105/75
25 BJ's
5 Snatches
50 Du's

Tuesday April 26 2011

Warm Up: 3 x CFHQ
AMRAP 20 minutes of:
95 pound Thruster, 3 reps
95 pound HPC, 5 reps
95 pound SDHP, 7 reps

Monday April 25 2011

Strength: Zercher Squat 3 3 3 3
Skill: KB Clean
Wod: 21 15 9
KB Clean and Swing Alt Arm
Box Jumps
K2E

KB cleans must start on the ground on each side.

Sunday April 24 2011

Gone fishin, see you tomorrow.

Saturday, April 23 2011

10-1-5
Goblet Squats
KB Swings
Box Jumps
K2E

Happy Easter Week end everyone.

Thanks to everyone who came to the potluck last night. Great times! A rare day off for CFG. Building pull ups bar brackets and then I think an afternoon nap. Enjoy the day.

Thursday April 21 2011

Cause sometimes,
you get what you ask for.
Diane:
21 15 9
Dead Lift 225/185/155
HSPU

Wednesday April, 20 2011

Warm Up-Dynamic stretch
3 rounds of:
1 minute skipping
10 box jumps
10 pull ups
10 hollow rock


Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Tuesday April 19 2011

Skill: 10 Min on Monthly Skill
Strength: Power Clean 1 1 1 1 1
Wod: 21 15 9
Burpie Pull Ups
Sit Ups
Box Jumps

Monday April 18 2011

Warm Up, Dynamic
3x 10 of:
Prone Press
Plank Transitions
Mountain Climbers
Strength: P/P 5 3 3 2 1 1

Wod:
100 D/U's-.5
100 Push Ups-1
100 Squats-1
100 Box Jumps-1
50 Ring Dips-3
50 K2E-3
50 Burpies-3
50 KB Swings-3
25 HSPU-10
25 Pistols-10
25 Strict Pull Ups -10
25 Strict Ring Rows-10

Saturday April 16, 2011

AMRAP 20 min of:
15 KB Swings
5 HSPU or 10 SP 95/65
10 Hollow Rock
5 Goblet Squats

Friday April 15 2011

3 rounds of:
600M Run
10 Turkish Get Up 5 per
10 Wall Ball
20 Hammer Swings 10 per
2 Pistols


The ten pound hammers need to be tapped handle down to tighten up the heads. If the wedges move use another hammer to tap it back into place. Make sure cars are well away from the tire,just in case

Thursday April,

Warm Up-Dynamic, Mobility
Strength: BP 1 1 1 1 1 1 1
Wod: AMRAP 10 min
10KB Swings
5 Ring Rows
3 Toes to bar

Wednesday April 13 2011

"Cardio Blast"
2 rounds of:
75 Squats 400 M Run
50 Squats 200 M Run
25 Squats 100 M Run

Tuesday April 12 2011

We have been on a great run with our Wods. Time for a little switcheroo. Here is something we used to do in the early days.
Work on something you suck at day.

Monday April 11, 2011

Warm Up:12 min
Skill: Push Press
Strength: P/P 3 3 3 3 3
Wod,12 Min of:
5 PP @75% BW,10 Lunges,10 Box Jumps,5 Ring Rows.

Sunday April 9 2011

A lifting we will go, a lifting we will go,
Get some, Lift some, a lifting we will go.

Saturday April 9, 2011

800 M Run,400M Run,50 Dips,100 PU's,50 S/P,200 D/U's,30 WB,100 Squats,50 PU's,50 BJ's,50 KBS,10HSPU,50 Lunges,3RC's,25 Burpies,10 Pistols,3x50MSprints,50 SDHP.

Friday April 8, 2011

Warm Up:3xCFHQ
Skill: Snatch Balance
Strength-DL 1 1 1 1 1
Wod-3 rds of:
30 Push Ups, 400M Run, 10 Thrusters 95/65

Thursday April 7 2011

Warm Up:3x10 squat,bicycle,back ext,cobra
Buy in: Accumulate 30 sec L sit/support
Skill: Rope climb, L sit/ground.
Then OHS 3 3 3 3 3


WOD-12 min of: ALT 6 KBS,9 KB Press,12 Swings.
Buy Out: Work on month's skill.

Wednesday April 6 2011

Warm Up:
10 min Dynamic work, med ball fun.
Strength: Rack Jerks
5-3-3-2-1-1
Workout of the Day
5 rounds of:

5 Pistols
10 Hollow Rock
20 Knees to Elbows
40 Squats

Tuesday April 5 2011

Strength-Finish SRM re test.
Wod-Amrap 20 Min of:
15 Kettle Bell swings
5 Ring Dips
10 Box Jump
5 HSPU

Monday April 4 2011

21-15-12-9-6-3
Pull-ups
Back Squat 95 pounds
Shoulder press 95 pounds
Sit-up
Warm Up

Dynamic, Med Ball fun.

Mobility: Hamstring, Glute, Calf, Roller back shoulders

Happy Spring

April is upon us, summer is around the corner and CrossFit Guelph's Basic Training is just what you need to get fit for summer. Basic Training runs Mon thru Thurs at 7 pm. A BARGAIN at $99.99

This months dedication is a two prong challenge, to do every rep as cleanly and completely as possible and accomplish something you have not been able to master. Write your personal challenge on the board. Muscle Ups, double under's, etc

Our focus will be on technique and traditional programming.

Sunday April 3, 2011

2 out 2 back
2x CFHQ Warm Up
SRM effort-Retest or
Shoulder Press 3 3 2 2 1
3 rounds of: 400 M Run, 10 TGE, 15 Hollow Rock 20 Squats.

Saturday April 2 011

Warm Up:
2.5 Min Out 2.5 Min back
Dynamic Stretching
1xCFHQ
WOD:
Pain Storm

800 M run
30 Burpies
30 Toes to Bar
30 Lunges
400 M Sand Bag Carry
30 Ring Dips
30 Box Jumps
30 Push Press 45/35
800 M Run
30 Squats
30 Chest Slappers
30 Double Unders

Friday April 1 2011

The Filthy 5
50 Muscle Ups
50 Dead Lift 225/185
50 Weighted Ring Dips 50/25
50 Strict Pull Ups
50 BW Cleans


5 rounds of:
400 M Run
5 Muscle Ups
50 Squats
200 M Run
10 OHS

Skill:
OHS

Thursday March 31 2011

Retest:
Find your SRM in the lifts you did at the beginning of the month. Bench and Shoulder Press, Deadlift, Squat, and Power clean.

Wednesday March 30, 2011

5 rounds of:
40 D/U's
30 Box Jumps
20 Sit ups
10 Burpies
5 Snatches

Tuesday March 29/11

Strength WOD A
3x5 Squat
3x5 Shoulder Press
3x5 Power Clean
Remember, if you made them, move up.

Monday March 28 2011

Warm Up, 3 rounds of:
Skipping
TnB Lunges
Ring Dips
wall Ball
Mobility

WOD:
Cindy:
5,10,15
Pull Ups
Push Ups
Squats

Sunday March 27 2011

Strength of choice 3 3 3 3 3
increase each set
Then:
Sectionals Wod 1
30 D/U's
15 Snatches

Saturday March 26,2011

Strength W/O, Squat, Bench, Dead
Conditioning Wod - 4 rounds of:
400 M Run
25 Box Jumps
25 KB Swings
5 HSPU

Friday March 25 2011

5 rounds of:
10 Burpies
40 Walking Lunges
20 K2E
1 Rope Climb/3 Efforts
100 Double Unders

Thursday March 24 2011

Workout B
3x5 Back Squat
3x5 Bench Press
1x5 Dead Lift
Mobility
WOD-5 Min Amrap of:


1 rope climb
5 Burpies

March 23 2011

Warm Up, 3 rounds of:
1 min double Unders
10 Up and Overs
1 min Hollow rock
Mobility 10 min: Pick one
Skill: Heaving Snatch Balance

Wod-AMRAP 15 min of:

7 Ring Dips
14 Squats
21 Sit ups

Tuesday March 22 2011

Mobility
3x5 back Squat
3x5 Shoulder Press
3x5 Power Clean
Made your reps? Up you go!

Monday March 21 2011w

Strength: 5 3 2 1 1 1 of:
Weighted Ring Dips/Ring Rows
Wod, Helen 3 rds of:
400M Run, 21 Kb Swings 50#s, 12 P/U

Sunday March 20/2011

3x5 Back Squat
3x5 Bench Press
1x5 Dead Lift
Warm Up:
2.5 out 2.5 Back
1xCFHQ

Saturday March 19 2011

WOD:
25 min AMRAP of:
400M Run
5 HSPU
25 KB Swings 50/35
10 Pull ups/Ring Rows


Warm up:
3xCFHQ

Friday March 18 2011

3 rounds of:
50 Squats
200 M run
25 Burpies
200 M run
25 Push Ups

Warm Up:
Dynamic Stretching
Mobility

Thursday March 17 2011

Jerk 5 3 2 2 1 1 1
WOD, AMRAP 15 minutes of:
5 Ring Dips
5 HSPU
5 Alternating Pistols
5 K2E

Wednesday March 2 2011

3x5 Squat
3x5 Shoulder Press
3x5 Power Clean
Increase by 5-10#s if you made your reps.
Mobility.

Tuesday March 15 2011

Strength:
Snatch 1 1 1 1 1
Wod:
5 rounds of:
Snatch @80% of max x 5
Burpies x 10

Warm Up:
3 rounds of
25 Double Unders
10 Squats
5 HSPU

Mobility:
Shoulder
Thoracic
Glute

Monday March 14 2011

Sarting Strength:
Workout A
3x5 BS
3x5 BP
1x5 D/L
WOD:

4 rounds of:
10 Jumping Squats
50 D/U's

Sunday March 13 2011

Five rounds of:
Run 400 meters
50 Walking lunge
35 push-ups
warm Up:
3 x CFHQ

Mobility

Saturday March 12 2011

Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Warm Up:
3xCFHQ

Mobility

Friday March 11 2011

Wod:
10 Ring Rows
5 Kb Swings 106/72
5 Burpies
10 Alternating Pistols


Warm Up:
1x CFHQ
3 rounds of:
1 min skipping
TNB Long Jumps, Inch worm
1 min Squat hold

10 Minutes Muscle Up Practice

Mobility:
T2G

Thursday March 10 2011

Strength A
3x5 Back Squat
3x5 Bench Press
1x5 Deadlift

Wod:

1 Rope Climb, 10 Burpies. Amrap 7 Minutes, If you cannot do a rope climb sub 5 Pull Ups

Wednesday March 2 2011

Wod:
Five rounds for time of:
135/95-pound Snatch, 10 reps
10 Pull-ups
135/95-pound Thruster, 10 reps
Use same weight for both exercises


Warm Up:
1xCFHQ
Then Burgener x 3

Skill: Pressing Snatch Balance

Tuesday March 8 2011

Complex B
3x5 Squats
3x5 Shoulder Press
3x5 Clean

Get warm

3 rounds, max reps,of Burpies and kettle bell swings. One minute on 45/30/15 sec off.

Monday MArch 7 2011

Wod:
5 rounds of:
Clean/Jerk x 5 x 155/120
Mountain Climbers x 25

Warm Up

1 x CFHQ
3 rounds of:
10 Wall Ball
25 Double Unders
10 Push Ups
10 seconds prone stretched plank

Skill:
Clean Pulls
Snatch Balance

Sunday March 6 2011

Complex A
3x5 Squat
3x5 Bench
1x5 Dead Lift

Warm Up:

3 x CFHQ

Wod:
Amrap 7 min
3 D/L @ 225/185
There Cross over
3 Skin the Cats or 5 Ring Rows
Back Long Jumps

Saturday March 5 2011

AMRAP 12 Min:
5 Burpie Pull Ups
5 Hollow Rock
5 Kettle bell Swings

Warm Up:

Dynamic Stretching
1 x CFHQ
3 rds of:
10 Wall Ball
TNBB
Lunges
Long Jumps
10 Leg raises

Skill
Rack Pulls

Friday March 4 2011

Finish any SRM's
Then
5 1 5 1 5 1 5
HSPU/Weighted RD's
If you cannot do Ring Dips use a plate on your lap and do box dips.

Warm Up:
1xCFHQ
There and Back
High Knees
Therenback
Lunges
10 shoulder rolls

Stuff for March

Go Heavy or Go Home! This month is dedicated to strength and gains. We will be establishing SRM's for the Back Squat, Dead Lift, Bench Press and Shoulder Press and will re test again at months end.

The attendance challenge winners are Ian and Carolyn.

The CD contest is on. We will be playing 1 CD per day and you, our dear members will get to vote for the most popular one. Winners will receive a cool new design T shirt.

March 5th, Movement clinic in Kitchener.

Sectionals are nearly upon us. we will be hosting wods as they come. Please keep an eye on the main site page for details.

We will be having bring a friend days again in March and a team wod as well. Check posted flyers in the box for details.

Thursday March 3 2011

Starting Strength B
3x5 Back Squat
3x5 Shoulder Press
3x5 Power Cleans

Wod:

Amrap 7 minutes of:
5 Burpies
30 Double Unders

Wednesday March 2 2011

3 rounds of:
400 M Run
30 PP
30 SQ
30 D/U's
400 M Run


Warm Up
Dynamic Stretching
Then
3 rounds of:
1 minute skipping
10 Jumping squats
1 minutes squat hold

Tuesday March 1 2011

Strength:
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Amrap

7 min of:
5 Long Jumps
There
Cross overs
Back

Monday February 28 2011

21 15 9 15 21
Double Unders
Burpies
Mountain Climbers

Warm Up

Dynamic Stretching
3 rounds of:
10 Squats
10 Shoulder Rolls
10 Bicycles

Sunday February 27th 2011

Strength
Workout A:
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Then:

4 rounds of:
50 D/U's
TnB Sprint
15 KB swings (Heavy)
25 Mountain climbers. Left/Right is one.

Saturday February 26, 2011

TEAM WOD DAY
Workout to be announced.

Friday February 25 2011

Buy in: 100 D/U's
10-0-5
SDHP
Push Press
Wipers
Buy Out: 15 HSPU


Use 95/65 #'s for all reps.

Warm Up:
1xCFHQ
5-0-5
SDHP
PP
Wipers

Thursday February 24 2011

Warm Up:
15 minutes get warm.
Then as promised something a little challenging after two days of strength and technique.


For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 45# dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Wednesday February 23 2011

Snatchtaliscious
WOD: 2 power snatches on the minute for 15 minutes.
Warm Up:
TnB Lunges, High Knees, Fannie Wackers

Skill: Burgner x 3, snatch balances.

Wod is to be completed at 65% of your SRM

Tuesday February 22, 2011

Strength: W/O "B"
3x5 Squat
3x5 S/P
3x5 Power Cleans

Warm Up.

Dynamic Stretching
3 rounds of:
1 minute skipping
1 minute plank
Then TnB
Burpie Long Jumps

Monday February 22 2011

Good Monday to everyone.
No classes today, regular schedule back on Tuesday.

Sunday February 20, 2011

21 15 9
Virtual shovelling 45/35
There-Lunges with weight.
Ring Rows
Back-sprint
Box Jumps

Warm Up:
Dynamic Srtetching
3 rounds of Skipping, bicycling, leg raises, push ups and squat hold.

Strength:

Saturday February 19 2011

Wod:
5 x HSPU
10 x KB Swing
15 D/U's
Warm Up:
15 Min, get warm.

Strength:
Ring Dip or OHS 3 3 3
Increase load with each set

Friday February 18 2011

Warm Up
3 rounds of:
1 min skipping
T and B
Lunges
Broad Jumps


Wod:
100 Sit Ups
50 Squats
100 Double Unders
50 Jumping Pull ups
100 Box Jumps
50 Kb Swings
100 Push Ups

Thursday February 17, 2011

Strength
3x3 dead Lift
Wod:"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Wednesday February 16, 2011

Warm Up,
Dynamic Stretching, play time
mobility
Skill Day:
Choose a gymnastic skill and strength element and work on them.

Tuesday February 15, 2011

Warm Up,
4 rounds of:
10 squats
20 D/U's
10 Shoulder Rolls
5 pull ups

Strength:
Bench Press
1 1 1 1 1 1 1

Mobility:
Top to bottom.

Happy Monday! February 14, 2011

3 rounds for time of:
21 Burpees, get air (6")
21 Squat snatches, 45# bar
21 Wall Ball shots,
21 Thrusters, 45 # bar
21 Squat cleans 45# bar

Warm Up: Dynamic Stretching
then,
3 rounds of:
30 seconds skip
30 seconds bicycle
30 seconds box jumps

Sunday February 13 2011

W/U, 3 rounds of:
1 min skipping
5 box jumps
10 push-ups
30 second squat hold
Strength: DL 3-3-3-3-3

WOD
5 rounds:
3 Power Snatches,
3 Snatch Pulls
,3 Power Snatches


Use 60%-70% of SRM.
 You may not drop the bar. If you do perform, an equal number of burpees.
Rest 2 min between sets.

Saturday February 12 2011

Reminder:
No classes on Saturday Feb 12.
Take a rest day, go for a walk, for those of us who need it more than others, enjoy a little recovery time. Work some mobility

Happy "Filthy" Friday February 11, 2011

Warm Up:
15 minutes to get warm
Skill:
Pick one. 10 min.
Wod:

The "Filthy Fifty"

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

Happy Thursday February 10 2011

Warm Up:
15 minutes, get warm.
Strength Bench Press
3 3 3 3 3

Then Amrap 12 min of:

3 Burpies
20 D/u's
7 KB swings 1.5 pood

Wonderful Wednesday February 9, 2011

Wod:
5 rounds of:
Push/Split Jerk
95# x 15
30 Squats

Skill:
Snatch Balance

Warm Up:
1 x CFHQ
There and backs
Bear crawl and long jump
Then:
med ball catch and crab soccer

Happy Tuesday. Feb 8, 2011

Strength:
Rack Pulls
Halting Dead Lifts
5 3 3 2 1 1 1 1 1 1
Wod:
21 15 9

Cleans 135/95
Box Jumps

Warm Up:
Dynamic Stretching
Then
3 rounds of:
20 D/U's
5 Burpies

2 rounds of:
1 minute squat wrestling

Good Monday Feb 7 2011

1 x CFHQ W/U
3 X Burgener
Snatch
5 3 3 2 2 2 1 1 1 1
Then AMRAP 6 min of:
3 Push ups Sprint 3 Dips

Snowy Sunday February, 6 2011

For those of you brave enough to make it in:
Strength: PP 5 3 3 2 1 1
Wod:
150 Burpies for time.

Happy Saturday Feb, 5 2011

Max Front Squat 3 3 3 3 3 Then:
AMRAP 16 min of:
Clean to 5 FS @ 155/110
There: High Knees-25 Squats
Back: Bear Crawl

Friday February 4 2011

Happy Friday
3 x Max reps of:
Pull Ups
K2E
Ring Dips
KB Swings 1.5/1 pood

Rest 1 minute between efforts and 3 min between exercises.

Thursday February 3 2011

Warm Up, Three rounds of:
1 min skipping
10 Wall Ball
There and back Inch worms

Mobility:

Glutes
Quads
Hamstrings

Wod:
21 18 15 12 9
Dead Lift 225/185
D/U's

Wednesday February 2 2011

Warm Up: 15 min Get Warm
Strength: Front Squat
FInd your max.
Then
6 min of:
5 Burpies 20 D/U's

February's Dedication - Attendance and Technique

As we role into February I want to focus on two things. Attendance and Technique. It will be a band free month so prepare for lot's of Ring Rows and negatives. The goal is to get as many of us doing Pull Ups by months end as possible. I am going to be even more vigilant about technique this month. Be prepared to hear NO REP!

We have some interesting events planned. Mark Gleason will be paying us a visit to work on our Olympic Lifts. Mark and I went through our certification process together back in 2007 and he has since gone on to specialize in O lifting. Time and Date TBA.

There is a Team Challenge set for Saturday Feb 26th Sign up on the whiteboard and some more bring a friend days Feb 12 and 19th. Both Saturdays.

Also, we are running a new CD challenge. Submissions in by months end. We will start playing them first week in March and the winner will be decided by popular vote. A funky new design T shirt to the winner.

Tuesday February 1, 2011

Skill:
Snatch 1 1 1 1 1 1 1
Wod 21 15 9 At 60% of max
Snatch
Jumping Pull Up with negative
Alternating Pistols

Warm Up:

There and back
Lunges
Knees high
Fanny wackers

Mobility:
Glutes
Squat hold.

Burgener x 3

Monday January 31 2011

Warm Up:
3 X CFHQ
Strength
Shoulder Press
3 3 2 2 1 1 1
Wod:

20 inch Box jump, 50 reps
30 Ring Rows
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
95/65 Hang power clean, 50 reps
400 M run
50 Back extensions

Sunday January 30, 2011

5 rounds of:
30 Kettle Bell Swings
30 Knees to Elbows
30 Box Jumps
30 Pull Ups
30 Squats

Warm Up:

Dynamic Stretching
2 rounds of:
There and back
Lunges
Crab Walk
Long Jump

Saturday January 29 2011

P/C 3 2 2 1 1 1
WOD:
Max rounds 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

6 rounds with each round being 3 minutes with a one minute break between each round. Squats in rounds 1 3 5 and Ring Dips for rounds 2 4 6.

Highest and lowest and total rounds to comments please.

Friday January 28 2011

Max DL
Then, 5 rounds of:
10 box Jump Overs
Sprint
5 Ring Dips
Sprint Backwards

Thursday January 27 2011

AMRAP 20 min of:
5 Burpies
10 Ring Rows
20 Sit Ups
50 D/U's


Warm Up:
3 x CFHQ

Wednesday January 26, 2011

"Chelsea"
5 Pull Ups
10 push Ups
15 Squats
On the minute for 30 minutes.


Warm Up
Dynamic Stretching
There and Back
Bear Walk
Inch Worm
Crab Walk

Tuesday January 25 2011

Strength:
Push Jerk 1 1 1 1 1
Then: 15 12 9
Push/Split Jerk @ 75% of max
Ring Dips
Box Jumps

Bear Walk between each round.

Warm Up
Dynamic Stretching
3 rounds of:
Skipping
Leg Raises
Push Ups

Monday January 24 2011

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

Sunday January 23,2011

Wod:
"Elizabeth"
21 15 9
Cleans 135
Ring Dips


Warm Up:
3 rounds of
1 min skipping
10 Sit ups
10 Box Jumps
10 Hollow Rock

Skill
Clean Pulls:
Mid Thigh
Top Of Knee

Then Rack Pulls

Saturday January 22 2011

Buy in 50 D/U's
Then 5 rounds of:
5 Strict Pull Ups
10 B/J'S
20 Squats
1o AKB's

Buy out 25 Burpies


Strength:
PP or FS
3 3 3 3

Warm Up:
3 rounds of:
1 min skipping
Inch Worm
Crab Walk
10 H/L

Friday January 21 2011

Wod:
7 rounds for time of:
Hang squat clean 15 reps
15 Push-ups
Post load and time to comments.


Warm Up:

15 min get warm.

Skill:
Hang Clean

Thursday January 20 2011

Wod
4 rounds of:
10 K2E
5 Ring Dips
10 Lunges with 45# bar overhead
5 HSPU


Warm Up
3xCFHQ

Skill Snatch Drop

Wednesday January 19 2011

Wod:
AMRAp 10 min of:
4 Sotts KB/DB press
8 Clapping Push Ups
12 Squats


Strength BS 5 5 3 3 2 1 1

Warm Up 10 min get warm

Tuesday January 18 2011

Wod
21 15 9
Burpies
Hollow Rock
KB Swings 2 pood



Warm up:
15 minutes,get warm.

10 min of snatch with bar,then max snatch

Monday January 17 2011

Strength
OHS 5 5 3 3 2 1 1
WOD:
Cindy
5 10 15
Pull Ups Push Up Squats

Saturday January 15 2011

Training Day:
Strength of choice
5 5 3 3 2 1 1
WOD
To Be announced

Friday January 14 2010

10 Lunges
3 rds of:
5 Deads @ 75% of BW
10 Box Jumps @ 20”
15 KBS @ 1.5 pd
Finish with 10 lunge steps per leg

Thursday January 13 2011

WOD:
Annie
50 40 30 20 10
Double Unders
Sit Ups



Warm Up:

Dynamic Stretching
Then 5 rounds of:
Up and go
5 Ring Dips
Sprint
10 Squats
sprint

Strength:
BS 3 3 3

Wednesday January 12 2011

WOD
Max rounds in 10 Min of:
5 HSPU
10 Wall Ball
5 Ring Dips


Warm Up:
3xCFHQ

Skill Squat Cleans. Work to 1x5 with about 80% of max. Perfect form.

Tuesday January 11, 2011

WOD
Amrap 15 min of:
BW DL x 10
5 burpees
KB Swings x 5-2 Pood


Warm Up
Dynamic Stretching
Then 5 rounds of:
Up and go
5 Ring Dips
Sprint
10 Squats
sprint

Monday January 10 2011

WOD
AMRAP 15 min of:
1 Muscle Up/3 transitions
5 Thrusters 135/95/65
10 Box Jumps


Warm Up:

3 rounds of
1 min skipping
10 Push Ups
5 Hollow Rock
1 min Bicycle

2 min Squat Hold

Then:
10 Minutes on your monthly skill.

Sunday January 9 2011wod

WOD
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box


Warm Up

3 rounds of:

25 D/U's or 50 skips
30 Seconds Bicycle
30 Second Plank
5 Hollow Rock
5 Ring Rows

Training: Work on your January goal for 10 minutes.

Saturday January 8 2011

Warm Up:
1xCFHQ
10 Minutes on your skill of choice.
WOD:
To Be Announced.
MUHAHA



10 rounds of:
10 Ring Dips
T and B Lunges
10 Burpies

Friday January 7, 2011

WOD:
AMRAP 30 min of:
3 x CL/FS/OH/BS/OH
25 D/U's
Increase Weight each round, score total rounds and total load over head.

If you fail before the 30 minute cap , complete Wod at your last successful lift. Weight may not touch ground in between movements. If you do not complete a set of three you must start again at 1 and incur a 3 burpie penalty. Choose loads wisely.

Thursday January 6 2011

Wod:
10-1-10
Pull ups
Sit ups
Push Ups
Squats

Strength:
S/P
3 3 3

Warm Up:
3 rounds of:
5 Burpies
There and back
Lunges
Inch Worm
Crab Walk.

Wednesday January 5, 2011

WOD
7 rounds of:
7 HSPU
7 Kettlebell Swings 2 pood
7 Ring Rows


Warm Up:
3x CFHQ

Skill: Muscle Up Transitions.

January 4 2011

Max Dead Lift
1 1 1 1 1
Then
15 12 9 of:
K2E, Hollow Rock, Double Unders


Warm Up:
Dynamic Stretches
3 rounds of:
Sprint,Sprawl,Push and Rock.

TRAIN! don't just work out.

Welcome to 2011
Monthly Dedication TRAINING!
January Events:

Ongoing-Nutrition Challenge.
January 14th, Post Holiday Dinner.
January 16th, Tri City Challenge.
January 17th Basic Training 7-8 P.M.
January 20, 21, 22, Bring a Friend Day.

I would like to dedicate this month to Training. I challenge you all to "TRAIN" not just "work out." Set a goal and TRAIN for it!

Monday January 3 2011

Buy in: 500 Row/3 Rope climbs
Wod, Amrap 20 min of:

3 Clean and Jerk
5 Burpies
20 Squats


Post load and rounds to comments.

Warm Up:
Dynamic Stretching
2 rounds of:
1 min skipping
5 Pull Ups
5 Push Ups
5 Squats
5 Shoulder Rolls

Skills: Clean Pulls

Mobility: 6 minutes