Vicki and Amie finding time to fit in a WOD in Vegas
Today’s WOD
“Pauly Special”
The gym will be open for 2 WOD’S on Monday. One at 8:30am and one at 10am. Happy Long Weekend!!
Latest
May 18th, 2012
Ryan rocking in on the hang power cleans during the second WOD at the Regionals this past weekend
Today’s WOD
“Cindy”
20min amrap
5 pull-ups
10 push-ups
15 squats
Post # of rounds to comments.
Trainer’s Tips: The key to Cindy is all about pacing.
Know how many rounds you want to complete and figure out how much time per
round you need. You also have to consider rest and fatigue when pacing as well. ie. If you want
to complete 16 rounds, your calculations will tell you that you need 75sec / round. Well you
will want to complete the work in probably around 60sec. For the first few rounds you might
also want to put some time in the bank by doing them non-stop or with only a few seconds
of rest. Once you start feeling a little fatigued, rest the full 15sec after each round.
DON’T FORGET TO JOIN US AT 8:30AM OR 10AM ON MONDAY FOR THE HOLIDAY WOD.
May 17th, 2012
There’s those shorts again! Stay tuned for Paul T in his SKINS!!!
Today’s WOD
Part 1
10min to establish a 1RM Push/Split Jerk
Part 2
4 – 2 min rounds with a 3min rest
5 Deadlifts @ 75% 1RM
burpees for the remainder of the round
Part 3
cool down- 1500m row at 75-80% of your 500m pace
pace=(your 500m time in seconds)/.75 or .8
i.e: If I row 1:35 for 500m, my calculation is…95/.8=118, so my pace would be 1:58
Post loads and # of burpees of Part 1 and 2 to comments.
Trainer’s Tips: Warm-up for the Push Jerk prior to the start of the WOD. You only have 10min
for Part 1 so you have to keep your sets no more than 2min apart. For Part 2, this should be a
hard effort, however I do want you to take the time to reset to protect your back. If you have
had any back issues or a tendency to round your back, reduce the weight and work on perfect
form.
WE WILL BE OPEN ON HOLIDAY MONDAY FOR 2 WODS AT 8:30AM AND 10AM
Please sign up online!
May 16th, 2012
Elise and Dan, pictured with Pauly on the cargo net, brought in their teams from Manulife for a brutally fun corporate team challenge. To book a corporate team building event at CFK, contact joanne@crossfitkitchener.com
Strength: 12min to find a 1 rep max hang snatch
Today’s WOD
5 -4min rounds
3 hang power snatches @ 80% of 1RM
15 toes to bar
100m run
Rest to the remainder of the round
Post loads and total time of work to comments.
Trainer’s Tips: This should be a hard effort, right at the top of your aerobic threshold. There
will be pacing involved to ensure that you do not burn out in the later rounds. Keep track of
your times on the clock and try to maintain or better your pace with each round.
THE RUN GROUP WILL MEET AT CFK @ 6PM TONIGHT
DON’T FORGET ABOUT THE SKINS EVENT HAPPENING FROM 5PM-8PM
May 15th, 2012
CFK on the Cat Walk. I’m too sexy for my Skins!!!
Speaking of Skins, don’t forget about the SKINS (compression gear) half price sale at the gym on Wednesday night between 5pm and 8pm. A SKINS representitive will be here with samples to try on and answer any questons you have.
If any of you guys dig the shorts our Models are wearing and would like to order a pair, send me an e-mail with your waist size before June 1st.
Today’s WOD
warm-up
1k run (turn around at the green Hwy 7&8 sign just past Carwood and Courtland in front of the YMCA)
In teams of 3:
6km row switching every 90sec
cool-down
1k run
Post time to comments.
Trainer’s Tips: The warm-up and cooldown should be just that. Run at 75-80% of your
5k pace (conversation pace). For the row, it should be a hard effort at 85-95% of your 500m pace ( too hard to talk)
May 14th, 2012
We’re proud of our CFK team who competed at the Regionals this past weekend. The competition was tough and they gave it their all.!! Congratulations Ryan, Lars, Paul, Courtney, Lauren and Amber on a great effort!! Thanks to our subs, Blyth and Lindsay for training extra hard in case they needed to step in.
Today’s WOD
“Regionals Games WOD 4″
50 Back Squats 135/95
40 Pull-ups
30 Shoulder to Overhead 135/95
50 Front Squats 85/65
40 Pull-ups
30 Shoulder to Overhead 85/65
50 Overhead Squats 65/45
40 Pull-ups
30 Shoulder to Overhead 65/45
40min time cap
Post time to comments.
Trainer’s Tips: This was at the request of our members who were at the Regionals on Saturday
and got to witness this gruelling WOD. What can I say?!? I was on the floor judging this event
and saw this WOD get the better of some of the top CrossFitters in Eastern Canada. To say
“scale accordingly” is an under statement. There are 150 weighted squats, 120 pull-ups and
90 shoulder to overhead. For a lot of you, I not only recommend scaling weight, I also
recommend scaling the reps. No racks or multiple bars and athletes are required to strip and
load the bars themselves. Steady pace is required for this WOD, so don’t go out at a
blazing pace or you will not last.
May 12th, 2012
Day 1 recap: The bleachers were full….. (arrive early on Saturday to get a seat) the energy was high and Angela’s whistling was really really loud. Thanks Ange and all the other CFK supporters who came out to cheer on our team. After Day 1 our CFK team is sitting in 17th place out of 30 teams. They worked hard and almost looked like they were having fun! The fun continues tomorrow at 9am with the WOD 3. Here’s more details about the event http://games.crossfit.com/article/regional-report-leblanc-bazinet-and-larouche-lead-way
Today’s WOD
“Chief”
5 Rounds:
3 Min Amrap
3 Power Cleans 135/95
6 Push- Ups
9 Squats
1 Min Rest
Post Reps to comments
Just a reminder,we will be closed on Sunday due to Regionals.
May 11th, 2012
Good luck to our CFK team who are heading to the Regionals today. Courtney, Lauren, Amber, Lars, Ryan and Paul T…. kick butt!! Check out the article in The K-W Review about our team heading to regionals.
Today’s WOD
“Filthy Fifties”
50 Box Jumps 24/20
50 Jumping Pullups
50 Kettle Bell Swings 1.0/.75
50 Walking Lunges
50 K2E
50 Push Press 45/35
50 Back Extensions
50 Wall Ball 20/14, 10′
50 Burpees
50 Double Under’s
Post times to comments
JUST A REMINDER THAT OUR SUNDAY LIFTING CLASS AND OPEN GYM IS CANCELLED DUE TO REGIONALS
May 10th, 2012
Today’s WOD
15 min AMRAP
2 muscle ups
7 OHS 135/95
alternative WOD
15min amrap
5 Ring Rows
5 Push ups
7 Front Squats
5 Push ups
7 Front Squats
Post scores to comments
Trainer’s Tips: Ok, so what’s up with the alternative WOD? Well you may be nowhere near a muscle up, and 4 pullups and 4 ring dips for every rep may seem more like punishment for not having a muscle up, than a progression. And the same may go for overhead squats. Every rep may seem like you are getting that much worse instead of that much better at performing them. So if this sounds familiar, then maybe the alternative WOD is for you. You need to find a sustainable pace early in this WOD or you will fade way too early. Get the first round under your belt and then settle in for the long haul.
