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February 1st, 2012

Dave Merriott 6 months ago (on the left) and today (on the right). Good job Dave!

It’s been about 7 months now since I first stepped foot into CrossFit Kitchener and did a trial WOD… I thought I was going to die that night. I was the last to finish and it felt awesome having everyone else cheering me on to finish the WOD as honestly I did not think Iwas going to complete it. I loved the support of everyone around and if it were not for that I would of never come back. Today I am 50+ lbs lighter and have gone from couch potato to hooked on crossfit and suffer withdrawal symptoms if I miss 2 or more days in a row.

I had tried doing paleo after being informed of it during the bootcamp but found myself going back to the processed foods and junk until a few months ago when we did the whole30 challenge. It really opened my eyes as to what goes into processed foods and the value of eating whole foods. I decided this was the perfect time to get started with healthier eating. The CFK facebook page for the whole30 challenge is/was a great place to share tips, recipes, pictures and provides so much support during the whole30 challenge as the first few weeks are tough to get through, but on the bright side it only got better from there. I am still doing paleo about 90% of the time with a few cheat days here and there — I am looking forward to the next 30 day challenge starting Feb 1st.

Strength: conventional deadlift to 1 rep max

Today’s WOD

21-15-9

Body Blaster’s

KB Snatches 1.0/.75 each arm

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Tune in to Biggest Loser at 9pm (Tuesday). Apparently, they are doing FRAN!!

Day 1 of our whole 30 challenge starts today. Good luck to everyone doing the challenge!!

31/01/2012 | Categories: Uncategorized | 3 Comments »

January 31st, 2012

Today’s WOD

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We used this in the 3 round versions. The stations are:

Wall-ball: 20/ 14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20/16″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On the call of “rotate,”move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Trainer’s Tips: Everyone’s favourite, “Fight Gone Bad”! Chances are you have done this one before, and if you want a PB, you will need some strategy. Know how many reps of each movement you will need and as hard as it may be, try to maintain your effort for each round. It is normal to lose a few reps during round 2, but it is also not uncommon to see people gain reps in round 3. Know which movements you will accumulate the most reps with and use the full 60 seconds. For weaker movements with lower reps, tranistion to your next movement at 50 seconds and get ready for the next movement. Good luck!

30/01/2012 | Categories: Uncategorized | 6 Comments »

January 30th, 2012

Welcome to the muscle-up club Ryan!!

Strength: 3 rep max strict press

Today’s WOD

30 Squat Clean and Jerk 155/105

Trainer’s Tips: If you can thruster this weight, you might want to start off with that strategy. It should allow you to get some reps under you belt quick. If not, try to catch the clean in the squat. At this weight, power cleaning it and then front squatting is only going to tire you out for the jerk and will make the WOD drag on.

Whole 30 challenge starts on Wednesday. The charts are all set up on the garage door and ready to be filled so get your name up there if you are doing it. If you are on Facebook, be sure to join the CF Kitchener whole 30 FB group.

29/01/2012 | Categories: Uncategorized | 4 Comments »

January 28th, 2012

Oh those sweet Summer Days!

Today’s WOD

In teams of 2

2 Rounds:

30 Burpees

5 KB Swings 1.5/1.0

25 Burpees

10 KB Swings

20 Burpees

15 KB Swings

15 Burpees

20 KB Swings

10 Burpees

25 KB Swings

5 Burpees

30 KB Swings

1 partner does the burpees while the other does the swings. Once the 1st round is complete, switch the movements for the second round.

Open Gym will be from 1pm to 3pm today. Lifting Class and Open Gym are cancelled tomorrow. Sorry for the inconvenience.

27/01/2012 | Categories: Uncategorized | Leave A Comment »

January 27th, 2012

Strength: 6×3 banded overhead press with 50% 1rm of bar weight

Today’s WOD

5x3min rounds

50 squats

max reps 100′ sprint

rest 1min

At the start of each 3min round, complete 50 air squats. With the remaining time complete as many 100′ sprints

as possible. No half part reps, only complete reps count. Your score is the total # of 100′ sprints completed.

Trainer’s Tips:Start the first round at about a 90% effort and guage the rest of the WOD by how that first round feels.

Pay attention to how long it takes you to complete a 100′ sprint so you can time it to get your maximum amount.

JANUARY 30TH BOOTCAMP IS NOW FULL. WE ARE STILL OFFERING OUR JANUARY PROMO OF 5 FREE CLASSES WITH THE PURCHASE OF A BOOTCAMP OR 3 ON-RAMP PERSONAL TRAINING SESSIONS UNTIL THE END OF JANUARY. YOU WILL ALSO RECEIVE A $20 COUPON TOWARDS ANY OF OUR MEMBERSHIPS. OUR NEXT BOOTCAMP STARTS ON FEB 14TH AND IT’ ALREADY STARTING TO FILL!!

26/01/2012 | Categories: Uncategorized | 1 Comment »

January 26th, 2012

Shantel masters the rope climb!!! Way to go Shan!!!

WOD

“Cindy”

20 min amrap

5 Pullups

10 Pushups

15 Air Squats

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Trainer’s Tips: Cindy always looks easy on paper. Have a plan going into it and know how many rounds you want to complete and how

much time each round should take you. If you can do your rounds quicker then the time you need to complete

each round, it may wise to use that time to rest i.e. if you are shooting for 20 rounds, so 1min/round and you

are able to complete a round in 50sec, use the extra 10 seconds to rest.

The lifting class and open gym are both cancelled on Sunday. Open gym will be held on Saturday from 1pm-3pm. Sorry for the inconvenience

25/01/2012 | Categories: Uncategorized | 2 Comments »

January 25th, 2011

Choose your path

Strength: 5 sets of glute hams, 3 sets of ghd sit-ups

Today’s WOD

5 rounds:

10 Overhead Squats 95/65

10 Ring dips

Trainer’s Tips: This one will get real tough after the 2nd round. Try to get through the overhead squats unbroken and breakdown the ring dips early.

24/01/2012 | Categories: Uncategorized | 1 Comment »

January 24th, 2012

Today’s WOD

Start with a 1000m Row

3 Rounds:

15 toes to bar

15 Kettlebell Swings 2/1.5

15 overhead walking lunges 45/35

Finish with 15 Snatches 135/95

Coaches Tips: Back off just a bit on the row so you can start the triplet as soon as you’re off the rower. Remember to save something

for those snatches.

23/01/2012 | Categories: Uncategorized | Leave A Comment »

January 23rd, 2012

Strength: Strict press to 5 rep max

Today’s WOD

7 Rounds:

5 HSPU’S

10 Deadlift’s 185/135

10 C2B Pullups

20 Double Unders

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Coaches Tips: Get your first round behind you as quick as you can and then try and pace yourselves keeping your rounds between 2-3 minutes. Keep your deadlifts unbroken as you’ll probably have to break up your pullups. The hspu’s and double unders are what they are. You either have them or you don’t.

Congrats to Lindsay who got her muscle up yesterday during open gym with the help from Coach Paul!! What an amazing accomplishment. Another big congrats goes out to Shan who has mastered the rope climb yesterday. The lifting class on Sunday mornings as well as open gym is a great opportunity to come in and work on skill development.

22/01/2012 | Categories: Uncategorized | 6 Comments »