May 27th, 2015


And the winner is…..Jen!

We had over 80 people entered in our 6 week Spring Clean Up Wellness Challenge and Jen Cleaned Up and improved in every bench mark despite dealing with an injury.  She didn’t deviate from her diet once….no cheats for Jen! Water, Sleep, Stretching,Running and Attendance were also scored high marks. Congrats Jen!  A very special mention to Christa who also did really well in the challenge and had a perfect score in the food category and water category. She also improved in her bench mark tests. She had perfect scores in running and attendance. Tucker  had perfect scores in food, water, stretching, sleep and attendance and went from 37.7 % bf on April 4th to 28.8 on May 15th. Well done guys!!

Today’s WOD

Hang Squat clean x 3 reps, go every minute x 5 min @ 70%
C. Hang Clean pull x 4 reps, go every minute x 5 min @ 90%
D. Front Squat x 3 reps, go every 2 min x 5 sets @ 75%
For time
KBS @ 1.5/1.0
DU’s or 3:1 singles
Coaches Tips: clean and front squat worked followed by a metcon, can you go UB on each set?! It can be done

May 26th, 2015

 The Zingers

A great family story brought to you  by the Zingers

This is our family at the start of our CrossFit journey; Tim, Kristin (me), Sophie (big sister) and Ellie. (Jays Picture – Sept 2013)
CrossFit has been a part of our lives for almost 2 years. Tim joined CrossFit Kitchener in September 2013 and at the same time, we launched into a paleo lifestyle. He started when our girls were 2 and 4. CFK quickly became one of his favourite places to be and he felt “off” if he missed too many days. ‎
In the early months, Tim came home and used our girls as weight bars and shared the lifts from that night’s WOD. He started coming home talking about PBs and was so excited for each new skill learned and level achieved. 
(winter picture, vic park, Oct 2013) ‎
Early on, our oldest daughter would go to the gym for warm-ups and watch him workout. She fell in love with CrossFit. 
By Spring of 2014 Tim was down at least 35 pounds. ‎I took pictures of Tim at one of his ball games, his Mother couldn’t even believe it was him. ‎ We went as a family to the McClennan Park WOD, lead by Coach Mark. Both girls kept up as best they could alongside all the participants.
After a busy baseball season (with three of us playing and one of us coaching)… we find ourselves at September 2014. With a combination of Paleo eating and CrossFit, Tim has changed tremendously. (side by side year apart picture, family picture bridge stratford Oct 2014)
 I had yet to embark on a CrossFit journey, but had successfully lost 25 pounds. Our girls desperately wanted to be CrossFitters. Sophie went to a trial CrossFit Kids class and loved it. Sadly,  attending came down to a scheduling conflict. The kids were already enrolled in dance. Changing everything would have been a little complicated. 
And then… FamilyFit! The class was introduced in late September and it meant both girls (and I) could join CrossFit! I was nervous to start, having never lifted a weight bar or done wall walks or box jumps… all foreign. Let me tell you… the classes are perfect. Not easy, but exactly the right combination of hard work and fun. I find the WOD is hard enough that my muscles ache, but nothing is too complicated for my Ellie who is only four. We’re participating in our 3rd session right now and have joined Run Club too. 
You have to see our tiny but mighty six year old Sophie. She is incredibly strong and can push a prowler with 15 pounds on it down that turf at Mill St, all by herself. She can wall walk, do knee raises, cargo climb, plank, skip and run. She amazes me every class. 
Ellie, has really come into her gross motor skills and is getting better at listening to Coach Jo. She’s mastered a two foot, four plate box jump, loves mountain climbers and rowing. 
Tim is constantly challenging himself and we couldn’t be more proud. We have watched him compete in two Friday night intramurals. All the participants are amazing – but of course, he’s our (my) favourite. He completed his first 5k in December and surpassed his time goal. He’s given up beer twice when trying to get over a plateau. 
It’s hard to list personal achievements. I can say I used to wear an extra-large and now am in a medium. The joint pain I had in my knees is a thing of the past. I can carry both my kids (40 and 36 pounds) at the same time. I can do all the things my kids can do.

‎We don’t own a scale – so I can not confirm numerically what sort of changes we have seen exactly to date, but I recommend judging improvements by what you see and feel. We didn’t set out on a mission to lose an exact number of pounds and didn’t do a weigh in the day we started or take before pictures. We just went for it, trying to be the healthiest, fittest versions of ourselves. 

I find it has been a challenging road, getting to where we are now, but all worth it. The family at CrossFit Kitchener is supportive and welcoming. You can go to any gym in the city and workout alongside a bunch of people. What you should do, is workout alongside a bunch of people who are cheering you on with each rep, round and drop of sweat.
Our family is for sure 100% Stronger Fitter and Faster! 
The Zingers

Today’s WOD

  A. Behind the neck jerk x 1 rep, go every minute for 5 min – build per set
 B. Hang Power snatch x 3 reps, go every minute for 5 min – build per set
 C. Push Press x 5 reps, go every minute for 5 min – build per set
3 Rds for time:
25 wall balls
500m row
Coaches Tips:  lots of shoulder work today, followed by a tough and simple metcon

May 25th, 2015


It was a perfect day for a run and bbq. Thanks to everyone who came out to our Spring 5k/3k run and bbq. There were many pr’s on the run and a few people doing a 5 k for their very first time. Congrats everyone.!

Today’s WOD

Hang Squat snatch/clean x 3 reps, go every minute x 5

Hang Snatch pulls x 4 reps, go every minute x 5

Pause (2 sec at bottom) back squat x 5 reps, go every 2 min x 5 – @ 65% of max


For time:

25 Pull ups

400m run

25 Burpees

1 Rope climb

Coaches Tips:  new Olympic lifting program begins, time to get good at this and use our new found strengths!

May 23rd, 2015


200 Miles Done!!! Congratulations Elise.

Don’t forget about our annual 5k/3k Spring FUN RUN :) and bbq potlcuk on Sunday! The run starts at Borden at 11 am and the bbq will follow between 12-12:30. Family and Friends are welcome!

Another amazing running testimonial from Elise

Hey guys – thought I would share the good news. I just got back from California from a 200 miles race. The longest I ever ran in the past was 103 miles and really had no idea if I could pull it off. Also, given the winter we had, I didn’t run much in Jan/Feb and really only got back in my running shoes in March, leaving me not much time to build back up my mileage. I knew it would be a huge disadvantage against all the local runners who don’t need to deal with the winter.
I live in Canada, it is just what it is. I tried to maintain my fitness with cross-country skiing, rock climbing, a bit of treadmill and tried to hit the box as many times as I could. While I was watching the Opens, all the athletes kept saying “that WOD will hurt so bad”. And while watching it all over again, I came to the conclusion that running 200 miles will hurt like hell. I did my best to keep a perfect diet and every time we were squatting hard, I made sure I ran 8 miles the following morning. Running on sore legs is an excellent training.
So I flew to California perfectly knowing 200 miles would be totally a different experience. I decided to embrace the challenge and the pain. I slept three times during the race: mile 72 (3hrs), mile 128 (4hrs) and mile 168 (1hr). I ran solid for 165miles and then my legs totally died on me, especially my knees. So I power hiked to the finish. I won’t lie, it was hurting like hell and cried more than once, but I got it done.
I crossed the finishing line in 67hrs43min. A good benchmark in running on a flat road is 200 miles in sub 72hrs, so I was really happy with my time given I was running on hilly trails! 15 runners, I ranked 6th overall, 3rd female.
Now that I’ve been running for a while, lots of runners are asking me what my trick is. Everyone is always amazed by how little I run during a training week (I run max 100km, which is nothing). Actually, a lot of runners are upset about it! I have started Crossfit and Ultra Running at the same time and Crossfit has always paid off for me.
So I am taking a few days off now… but given Crossfit helps me so much at competing at that level, I’ll be back soon at 6pm :)

Today’s WOD

Teams of 3 or 4
One person running 200m at all times, other members working on reps one at a time

0 – 5 min max reps 


5-10 min max reps

Box jumps 24/20

10-15 min max reps

Push press 115/75

15-20 min max reps

Walking OHL 45/25

20-25 min max reps

Dead lifts 185/135

25-30 min max reps

Rope Climbs


May 22nd, 2015


Today’s WOD

Power Snatch – 12 min to find a 1RM
“Karen – with a twist”
150 Wall balls for time BUT your first set is a max effort set – NO gaming this one.
*Ryan, let us know how 150 UB goes;)

Coaches Tips:  testing our power snatch…according to Poliquin this should be 51% of your back squat for “balanced” athletes…also re-testing your max wall balls, did you beat your score from 6 weeks ago?

May 21st, 2015

Rob rope climb

Rob at the Tough Mudder! When Rob signed up for Fundamentals back in January, his main goal was to “get up that rope” and avoid the 30 burpee penalty at the Tough Mudder! That’s 30 less burpees for Rob this year!

Thursday’s Run Group will meet at McLennan Park in front of the toboggan hill.

Today’s WOD

Bench Press – 12 min to find a 1RM

Power Clean – 12 min to find a 1RM

For time:


Power Clean @ 185

Ring Dips (2:1 HR push ups)

(12 min cap)

Coaches Tips: Testing our bench press and power clean…according to Poliquin these should be 1:1 for “balanced” athletes.

May 20th, 2015


Our first offsite Holiday WOD of 2015

Today’s WOD

Wtd Pull ups 1-1-1

Pull ups – AMRAP 1 attempt


30 min AMRAP

Run 400m

25 Air squats

Row 250m

25 Sit ups

100 DU’s/200 Singles

25 KBS @ 1.5/1.0

Coaches Tips: A couple more strength tests followed by an “Easy” aerobic piece.