August 21st, 2014


Today’s WOD

Pull ups – every 90 sec, 4-5 reps @ 31X1, 5 sets
20 min EMOM
Min 1 Farmers carry 150’ (45/35 hand)
Min 2 Wall balls
Min 3 Box jumps with Step down 24/20”
Min 4 KBS @ 1.5/1.0
(Go through the above 5 times!)
½ Tabata hollow holds OR rocks
Trainer’s Tips: Keep working on your pull ups, than hit this conditioning piece up. A little core to finish things off

August 20th, 2014


Another great accomplishment by Elise!

Hey guys – a few people at the box knew I was trying to run 2 x 100 milers in 2 weeks and I actually just made it this weekend, so I just thought it would be nice to send a little update. So here it goes:
Ultra running is my passion and I really wanted to raise the bar this year. Last Spring, I tried to run 2 x 100 milers in 3 weeks. The first one went very well and I was the first Canadian female to ever finish the course, but didn’t take care of myself afterwards and failed miserably at running the second 100 miler 3 weeks later (I collapsed at mile 90, a volunteer found me and got disqualified).
This summer, I really wanted to do better. I decided I would try again by attempting to run 2 x 100 milers in 2 weeks. I drove to Ohio for the first one shooting for a sub 24 hours finish. I was on track in the first half of the race but had stomach issues in the second half and really had to slow down. Still got it done in 26h27.
I didn’t want to make the same mistakes again. I basically had 2 weeks to recover and run another 100 miler, the second one being tougher given it was a mountain race. During those 2 weeks, I was obsessed with my diet (I could hear Lars in my head saying proteins/veggies/nutts & fruits), and was going to bed super early. I tried to hit the box as many times as I could. I was scaling down the weights, but I’m sure going to the box was better recovery than sitting on the couch.
The second 100 miler was the inaugural year, so we didn’t really know what to expect. Turned out the course was brutal and the DNF rate was really high. 198 entrants, 72 finishers! Only 9 females made it to the end. It was a tough battle, but I didn’t want to fail again, so I pushed. I pushed real hard! I ranked 6th female with a time of 33h12. I’m attaching a picture at the finishing line (you can barely see my eyes, I was exhausted!). For the second time this year, I was the first Canadian female to ever finish a course, yeah!
My thing is running, but I think my story can apply to anything. I tried once and really failed. Well, I didn’t care. I got back on my feet and tried again! And this time, I made it! I ran 2 x 100 milers in 2 weeks. Same thing with your pull-ups or your muscle-ups. You can’t do it now, but keep working at it, and one day, you’ll do it!!!!

Today’s WOD

Dips – every 90 sec, 4-5 reps @ 31X1, 5 sets


Back squats x 2 reps, rest 90 sec x 5 sets @ 90%


4 Rds for time:

Row 500m OR Run 400m (can mix them up)

20 Thrusters @ 95/65

Trainer’s Tips: Heavy Back Squats for 5 sets. make sure you warm up before hand. The workout will get tough so find a maintainable pace early on.

August 19th, 2014


Today’s WOD

Pull Ups – every 90 sec, 4-5 reps @ 31X1, 5 sets
EMOM x 10
Odd: 4-6 50′ shuttle runs
Even: 10-20 push ups
10 min AMRAP
2 Hang Power snatch @ 115/75
2 Burpees over the bar
4 Burpees over the bar…build by 2, get as far as you can up the ladder
Trainer’s Tips: some strength and conditioning work before a short metcon!

August 18th, 2014


Congrats CrossFitters!

From Justyna :)

Here is our Tough Mudder 2014 Adventure team  (3 from CF Kitchener, 1 from CF Listowel, 1 from CF Waterloo).
It’s awesome  to network through CF. Even though it rained the entire way, we completed the 16.5km course and all the obstacles including Arctic Enema, in under 4 hours. Thanks to all the CFK coaches for the prep and advice.

Today’s WOD

Dips – every 90 sec, 4-5 reps @ 31X1, 5 sets
1 power clean + 1 squat clean, build up to a tough weight in this in 10 min
1 power snatch + 1 squat snatch

For time:
20 Deadlifts @ 275/185
20 KBS @ 2/1.5
20 OHS @ 115/75
20 Burpees
20 C2B pull ups
20 Box jumps @ 24/20”
20 Squat cleans @ 115/75

Trainer’s Tips: 2 strength pieces to start the week off, then a heavy chipper. One barbell per person. You’ll have to change out your plates.

August 16th, 2014


Today’s WOD

“Batman and Robin”

30 minute AMRAP – Reps

In teams of 2

Partner A runs one 400 m Sprint
Partner B does AMRAP Hang Power Cleans & Jerks (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power clean & jerks) (Each person only runs once and C & J’s once)

Partner A runs 400 m
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once.

Partner A runs 400 m
Partner B does AMRAP Double Unders
Switch and repeat.

Partner A runs 400 m
Partner B does AMRAP Burpees
Switch and repeat.

Once both members have finished the burpees, start back with the C & J’s. Who can get through 2 full rounds in 30 minutes?!

August 15th, 2014


Today’s WOD

Pull ups – every 90 sec, 5-6 reps @ 31X1, 4 sets


Front squats – 3 reps every 90 sec x 5 sets @ 80-85%


For time:

With a partner row 3k – BUT switch every 200m + hold a plank while your partner is rowing

Trainer’s Tips:

- Heavy, tough front squats

- Rowing and plank work, you choose your style of plank

August 14th, 2014


Run Group is cancelled tonight

Today’s WOD

Dips – every 90 sec, 5-6 reps @ 31X1, 4 sets


10 min to find a 5 rep max power clean OR power snatch


12 min AMRAP

Run 200m

12 Push Press @ 115/85 (50%ish)

1 Rope climb

Trainer’s Tips: PC or PS can be TnG if appropriate for you. Run, push, pull, repeat!