October 1st, 2014

Sept Intramurals

We had another excellent turnout for our Intramural comp on Fri night with a few new faces.  It was a beautiful night and the energy was alive and kicking! Thanks to all the spectators who came out and a very special thanks goes out to everyone who offered to help judge. Due to our Nightmare on Mill Competition on Oct 18th, there won’t be an intramural comp in Oct. We’ll announce the date for November soon! 

Today’s WOD

EMOM x 5 – rope climb work, choose from option A,B or C

  1. Legless OR L-hold x 1
  2. Using legs x 1
  3. Knotted rope x 1 OR from the floor to standing x 3


7 min ladder:

2 bar facing burpees

1 deadlift 275/185

4 bar facing burpees

2 deadlifts

6 bar facing burpees

3 deadlifts…

REST 3 min

7 min ladder:

2 pull ups

1 power snatch 95/65

4 pull ups

2 power snatch

6 pull ups

3 power snatch…


- new month, new skill, choose what’s appropriate and go EMOM

- 2 ladders to climb, go far, go fast!

September 30th, 2014

 20140927_115039 (1)Malcom and Vicki Sargla at the top of The Grouse Grind in Vancouver.

Today’s WOD

@ 80% – Row 500m, rest 90 sec, row 500m


In 10 min – Find a tough single squat clean



For time:


Squat Cleans @ 135/95

Ring Dips

Trainer’s Tips: Row will be a strong warm up for cleans and workout.  Another test for all those ring dips we’ve done

September 29th, 2014

 The Broad Squad!“The Broad Squad”

Congratulations to Angela, Tracy and Joanne who all did awesome in the Masters Competition at CrossFit Altitude this past weekend. Way to go Jo for your podium finish!

Here is Joanne’s recap of the day…

On September 27th, Angela Pause, Tracy Hummel and myself competed at CrossFit Altitude in a Master’s Only competition.  The fundraising event was in support of one of Altitudes members, Jenn Young, who has a rather aggressive form of cervical cancer.  Funds raised were to assist in treatment that isn’t covered by OHIP, and is only partially covered by other insurance.  Hopefully the money raised and the prayers will go a long way in turning things around for this wonderful young lady. 
There were dozens of masters out to compete for bragging rights, as well as some nice giveaways. 
I managed to make it to the podium for the very first time in the 5 years that I have been a CrossFitter, and a competitor.  Placing 2nd out of 10, only 1 point behind the first place finisher.  I think a lot of the reason that I made it so far this time is due to the intramural comps that CF Kitchener has been holding since August of this year.  I have been the only Master (over 40 years of age) competitor in the scaled division, typically competing with 20-30 year olds.  I have to say that I really try to give my very best at every competition.  More so than during a regular WoD.  I love the feeling of competing, and with the new programming at CF Kitchener that gets us to focus on getting our strict pull ups and hand stands, I know I’ll be able to get better, stronger and faster than before.  I will continue to compete at the intramurals at CF Kitchener.   Watch out young folks!  If you are going to beat me, I’m going to make sure that you have to work really hard to do so…… :)
Love to all!!!

Today’s WOD

Hand stand/Push up work 5 min

  1. HS hold 40 sec at the top of every min x 5
  2. Wall walk hold 40 sec at the top of every min x 5
  3. “Perfect” push ups – 40 sec AMRAP at the top of every min x 5


Option A

For time:

30 Bar Muscle ups

21 C&J @ 135/95

2k row

Option B

For time:

30 Burpee pull ups

21 C&J @ 135/95

1 mile run

Trainer’s Tips: Fun and dirty workout!

September 27th, 2014


Today’s WOD


5 rounds

400 m run

30 box jumps 24/20

30 wallball  20/14 , 10/9

September 26th, 2014


Intramurals tonight at 7 pm!!


Today’s WOD

Pull up/Muscle up work:

  1. 1-3 Muscle up transition drill EMOM x 5
  2. Strict or weighted pull ups – 5 min to find a max weight OR reps
  3. Negative pull ups @ 31X1, 2-3 reps EMOM x 5


EMOM x 10

5-8 Burpees + 5-10 box jumps


EMOM x 10

First 30 sec: 3 tough power cleans (185/115 60% ish)

Second 30 sec: 3 shoulder to OH

Trainer’s Tips: If you found a max weight on your pull ups on Tuesday, find a max reps OR max reps in 5 min, even if you’re doing 1 at a time that’s fine! 2 EMOM’s, 1 for conditioning and 1 for strength

September 25th, 2014

 008Run group will be held at McLennan park

Today’s WOD

“CrossFit Total”

Back squat 1-1-1

Strict Press 1-1-1

Deadlift 1-1-1

Trainer’s Tips: done lots of max lifts this month, time to combine them for this test, you get 3 attempts at each lift, make sure to show up on time and get warm and ready!

September 24th, 2014

 351The sweatiest Podium Finish Ever!! Hard work at it finest! Come out this Friday to support our awesome CFK  athletes at our intramural competition starting at 7 pm. The scaled division is FULL but we still have 10 spots left in the Rx’d division. See you there!

Today’s WOD

Hand stand/Push up work 5 min

  1. HS hold 35 sec at the top of every min x 5
  2. Wall walk hold 35 sec at the top of every min x 5
  3. “Perfect” push ups – 35 sec AMRAP at the top of every min x 5


For time:

Run 1k

Rest 1 min

Row 1k

Rest 1 min

Run 800m

Rest 1 min

Row 800m

Rest 1 min

Run 400m

Rest 1 min

Row 400m

Rest 1 min

Run 200m

Rest 1 min

Row 200m

Trainer’s Tips: Follow the rests exactly and go hard each run or row