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May 21st, 2013

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Hope everyone enjoyed the long weekend!
strength: 20 TGU’s
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Today’s WOD

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5   2-min rounds with 2-min rest
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100m Row
15 Kettlebell Swings 1.0/.75
Max Double-unders
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Trainer’s Tips: You should be able to get a full minute of double-unders every round. Backing off slightly on the row will help keep the heart-rate down and shouldn’t cost you too much time.

Posted by  |  05/20/2013 | Categories: Uncategorized | Leave A Comment »

May 20th, 2013

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Today’s WOD

All regular classes are cancelled due to the holiday.

Join the gang for a Team WOD @ Mt Trashmore (McLennan Park. Click here for directions)

A mixture of running and body-weight movements and maybe a bit more running.

Posted by  |  05/19/2013 | Categories: Uncategorized | Leave A Comment »

May 19, 2013

backsquat

A recommended read on High-Bar Back Squats from Paul T.

Posted by  |  05/18/2013 | Categories: Uncategorized | Tags: , | Leave A Comment »

May 18th, 2013

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Kids parties at CrossFit Kitchener are super fun!!!

Today’s WOD

In teams of 2

5 rounds

max reps in 2 min of
Burpees
Sandbag Cleans
KBS 1.5/1.0
Trainer’s Tips: Complete as many reps as possible of the movements in 2 mins with only 1 person working at a time, you may switch as often as needed, don’t go to failure and at no point should both team members be resting at the same time.

Posted by  |  05/17/2013 | Categories: Uncategorized | 1 Comment »

May 17th, 2013

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Digging Deep….. Tough Mudder Training for September starts NOW!!
strength: Behind the neck Press
Beg: 3-4 x 6-8
Int: 4-5 x 4-6
Adv: 5 x 1
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Today’s WOD

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5 rounds
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5 Deadlifts 275/185
10 C2B Pull-ups
10 lunges / side
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Post WOD: 100m row x 8, going every 2min
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Trainer’s Tips: Pick a weight that is heavy but still allows you to keep the deadlifts unbroken for all 5 rounds.  For the C2B pull-ups, you may want to break them into 2 sets.  You should be able to keep moving with little rest.

Posted by  |  05/16/2013 | Categories: Uncategorized | Tags: | Leave A Comment »

May 16th, 2013

burpee
strength: Split Squats 3 sets of 8-12 reps/side, rest 1 minute b/t sides

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Today’s WOD

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5 rounds
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10 Front Squats 115/75
10 Push Jerks 115/75
10 Burpees
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Trainer’s Tips: Unbroken will be tough, but you will get sick of cleaning that bar if you keep dropping it. Think about it before hand and know when you are going to drop the bar. 

Posted by  |  05/15/2013 | Categories: Uncategorized | Leave A Comment »

May 15th, 2013

ToughMudder2013 195

Tough Mudder is all business for Ian!!

Today’s WOD

10min Amrap
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500m Row
10 Box Jumps 24″/20″
10 Ball Slams 20/15
10 Mountain Climbers (both legs = 1)
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Rest 5min
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10min Amrap
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400m Run
10 Wall Ball 20/14, 10′/9′
10 k2e
10 KBS 1.5/1.0
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Trainer’s Tips: A good mix of movements to test your aerobic capacity. Find your pace early and try to maintain for the full 10min of both amrap’s

Tonight’s Run Group will be held at Bechtel Park. Drive into the Park past the tennis courts and meet at the Playground.

Bechtel Park

 

Posted by  |  05/14/2013 | Categories: Uncategorized | Leave A Comment »

May 14th, 2013

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Sandy Going hard and staying so focused on the Monkey Bars at Tough Mudder
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strength: power clean
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Beg: 3-4 x 7-10
Int: 4-5 x 5-8
Adv: 5 x 3-4
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Today’s WOD

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10-9-8-7-6-5-4-3-2-1
Squat Cleans 135/95
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1-2-3-4-5-6-7-8-9-10
Ring Dips
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Post WOD: 200m Sprints every 2min 30sec. X 5
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Trainer’s Tips: If you struggle with getting under the bar, scale the to a weight that allows you to drop under the bar. If you keep working at getting under the bar, it will get better. Ring dis will get really tough for those last 4 rounds. You may want to break it up into 2 sets before going to failure.

Posted by  |  05/13/2013 | Categories: Uncategorized | Leave A Comment »

May 13th, 2013

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Priceless Photo

Congrats to our CFK gang and everyone else who competed in the Tough Mudder this past weekend


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strength: Behind the neck Press
Beg: 3-4 x 7-10
Int: 4-5 x 5-8
Adv: 5 x 3-4
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Today’s WOD

15min amrap
12 power snatches 75/55
9 t2b
6 hspu’s
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Trainer’s Tips: Find your pace early and keep moving. The weight and reps are all low enough to get through the movements unbroken, depending on your proficiency of the movements.

Posted by  |  05/12/2013 | Categories: Uncategorized | 1 Comment »

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