08
Feb
10

February 9th, 2010

Strength component- Back Squat 3×3

Ned pictured here finished off a 100 day burpee challenge yesterday. Day 1 he completed one burpee, day 2 he did 2 and so on . Over the course of 100 days he completed 5050 burpees! The most amazing part of all is that he did this quietly on his own until  2 days ago when he announced that he would be finishing off day 100 with G.I. Jane….100 burpee/pull-ups! Pauly and Jody joined him in the finale!  It takes a tremendous amount of  committment and  willpower to get through a challenge like this! We’re proud of you Ned!  I hope today is a rest day for you!  As Kenny would say……YEEEEEEAH BURPEES!!!

Today’s WOD

5 Rounds not for time

60′ Overhead walking lunges 45/35

21 Burpees

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For those interested in doing the row class on Thursday evening at 7pm , there will be a sign up sheet at the gym. There are 5 spaces available.  Paul A.will also be teaching a rowing class at 10am on Saturday instead of a lifting class so please sign up for that one too.

07
Feb
10

February 8th, 2010

Gotta love those high socks!!

“Skill Component”

kipping pull-up progression-max time 15 min.

Today’s WOD

“Karen”

150 Wall-Ball shots for time 20/11, 14/10

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The slogans that were sent in for the contest are posted on the whiteboard. If I’ve missed yours, please e-mail it to me in the next day. There will be a ballot box at the desk for you to select what you think is the best slogan. The winner will be determined on Friday.

07
Feb
10

February 7th, 2010

Rest Day

Our CrossFit Kitchener team at the “Spin 12″ charity event. We all rode 1hr which is a long time for many CrossFitter’s but it was well worth it. The money raised went to  St. Mary’s cardiac centre. Some of the proceeds went to helping local athlete’s in the area and our very own Mandy Bujold was a well deserving recipient! Congrats Mandy.

05
Feb
10

February 6th, 2010

Nice work Pauly! We’re gonna have to build some bigger boxes!!! Box building party anyone??

Today’s WOD

“Team Challenge”

Shuttle Run 1-5

Burpees 6-10

Push-ups 11-15

Sit-ups 16-20

Box jumps 21-25

Starting with the run, the first person will complete 1 round (200m) then the second person will complete 2 rounds (400m) then the first person will complete 3 rounds (600m) until 5 rounds are completed.

The next exercise is the burpee so one partner will complete 6 and then the  other partner will complete 7 and so on until you get to 10 rounds. This pattern will continue with all the other exercises until each team reaches 25 total rounds.

We have entered a CrossFit Kitchener team to compete in the “ENDURrun” this August. There are 7 stages to this event over 8 days with varying distances from 10k-42k. 3 spots have been filled. On Monday there will be a signup sheet at the gym and it’s first come first serve for the remaining stages. The race is capped at 50ppl. For more info, e-mail joanne@crossfitkitchener.com.

04
Feb
10

February 5th, 2010

 

Photo by Ben Kane
The “Women of CrossFit Kitchener” looking fit and strong! For those of you who are still interested in buying a “Women of CrossFit Kitchener” calendar, another shipment will be arriving early next week. Again, proceeds of  the calendar will be going towards helping people in Haiti. It’s a 12 month calendar from Feb-Jan.
Skill Component: Static holds on rings, bar, handstand

Today’s WOD

3 rounds for time:

800m run

21 Power Cleans 135/95

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We’ve had lots of visitors checking out our site…. over 10,000 in  the last day ! Amazing! Feel free to leave a comment or if you’re ever in the K.W. area, drop in for a workout. We love new faces!

Cheers,

Joanne

11 of our CrossFit Kitchener members will be participating in the annual “Spin 12″ tomorrow. We’ll be cycling indoors for 1 hr(that’s a long time staying stationary for a CrossFitter) raising money for the St. Mary’s Cardiac Centre. Some of the proceeds will be going towards helping  athlete’s in the area.

 

For those of you going to the sectionals in March, we’ll be doing a  double team wod at 9am sharp on Sunday!

03
Feb
10

February 4th, 2010

Strength component: 10 min. to find 1 rep max. for overhead squat

Heather is heading to Vancouver today to  volunteer at the Olympics! Enjoy every moment and take lots of pics. Go Canada Go!!!

Today’s WOD

5 Rounds for time:

7 Deadlifts 315/225

21 Double-Unders

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WARNING!!We are running in tomorrow’s WOD. Be prepared.

 

02
Feb
10

February 3rd, 2010

Skill Practice – 500m row (go for a P.R.)

Today’s WOD

5 Rds for time

15 Front Squats @ Bodyweight

15 Pull Ups

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01
Feb
10

February 2nd, 2010

                          Congratulations Mandy on winning the Nationals! One step closer to London 2012!

Strength Component: Hang Power Cleans 3×5

Today’s WOD

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

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31
Jan
10

February 1, 2010

                                    Are you getting your chest to the Floor?

Strength Component: Deadlift 3×5

Today’s WOD

15min amrap

10 Snatches 95/65 

10 Clean & Jerk’s 95/65

10 Box Jumps 24″/20″

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For those of you planning on coming out to the run group tomorrow evening, please leave a messsage in comments to let us you’re coming out. 

30
Jan
10

January 31st, 2010

Pauly and I with Coach Tucker and his amazing assistant “Kat” at the gymnastics cert in Toronto this weekend.

Rest Day




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World-Class Fitness in 100 words:

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. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman