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September 23rd, 2014

 Jenny collageAnother Amazing Testimonial. Thanks for sharing your CFK experience so far Jenny. All the hard work you’ve put in has paid off! Congratulations!

 

When I first walked into CrossFit Kitchener for my Free Trial Class I was a runner, and thought I was in fairly decent shape. Then I learned that the other people doing the class had backgrounds as personal trainers, firefighters, and Iron Man competitions. I thought, “What have I gotten myself into?!”  I managed to make it through the class and was quite pleased with myself, especially when Dianne told me I did a great job keeping up with ‘the boys’.  I knew this was something I wanted to try and instantly went home and signed up for Fundamentals. Once I started them I realized I was not in such great shape after all:  I had zero body strength, and did most of my workouts using nothing more than an empty 15 lb training bar.  Each night, as Mark taught us new skills, I remember thinking “I can’t do that”,  but by the end of the 12 intro classes I was in love with CrossFit and was determined to stick with it.

 

That determination really helped push me through my first few months at Borden.  I decided I was going to do this and I was going to do it right. I asked questions when I wasn’t sure about something, and I pushed myself to try things, even if the thought of them terrified me. I put in a lot of time and effort at the gym and eventually I started to notice changes, I was becoming leaner, and I was developing muscle. I was also facing fears and pushing myself. I have gone from lifting only 15 lbs to being able to dead lift 160 lbs, front squat 115 lbs, and back squat 120 lbs. I faced my fear of the rope and climbed it to the top.  I love the amazing feeling I get after I complete a WOD that I didn’t think I would be able to do. My running has also improved since going CrossFit — I have a faster pace and my legs are much stronger.

 

CrossFit has changed the way I look at myself. I used to have a certain number in mind for my ideal weight, but not anymore. Now I just go by how I feel. I love the muscles that I have developed, and I’m not afraid to show them off.  Most importantly I have never felt more confident in myself.

 

The other amazing thing about CrossFit is the community. It is one of the most supportive and caring communities I have ever seen. I have had people push me and cheer me on when I thought I had reached my breaking point. And in those times when I have had to quit those same people have been there to support me. I love walking into the box and seeing all the familiar faces. CrossFit Kitchener has become such a big part of my life and I’m so grateful that I made the decision all those months ago to join.

Today’s WOD

Pull up/Muscle up work:
A. 1-3 Muscle up transition drill EMOM x 5
B. Strict or weighted pull ups – 5 min to find a max weight OR reps
C. Negative pull ups @ 31X1, 2-3 reps EMOM x 5
+
EMOM x 5 – 3 Front Squats @ 70% of 1RM
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10 Rds for time:
3 Squat cleans @ 205/135
3 HSPU’s OR 6 burpees
Trainer’s Tips: Reaching the end of the pull up cycle, for those with your pull ups, time to test out reps you can achieve or weight you can achieve. For those working on muscle up, keep at it, for those doing negatives, reps are up for the next week again. Metcon should be heavy, but quick

September 22nd, 2014

 010Another Manex Moment. 500 meter max row in jeans. Ouch!

Today’s WOD

In 10 min find a tough single thruster

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“Fran”

For time:

21-15-9

Thrusters @ 95/65

Pull ups

Trainer’s Tips: Go heavy on the thruster and the workout will feel easy! (Not a guarantee)

September 20th, 2014

001

Canadian Hockey Icon, Paul Henderson visited our CFK Booth at The Manex event on Thursday night at Bingeman’s King Pin. This was a fantastic night out  for a great cause- The St. Mary’s Hospital Foundation raising money for Men’s Health Programs! The highlight at our booth other than meeting Paul was the Men in Suits belting out Pull-up’s in our 1 min max pull-up challenge! Loved the enthusiasm and spirit!

Today’s WOD

Team Filthy 75’s
75 Box jump, 24 inch box

75 Jumping pull-ups

75 Kettlebell swings, 1 pood

Walking Lunge, 75 steps

75 Knees to elbows

75 Push press, 45 pounds

75 Back extensions

75 Wall ball shots, 20 pound ball

75 Burpees

75 Double unders

 

In teams of 2 one person working at a time complete all the movements. For  beginners you can form a team of 3 or drop the reps to 50.

September 19th, 2014

148

Today’s WOD

Hand stand/Push up work 5 min

  1. HS hold 30 sec at the top of every min x 5
  2. Wall walk hold 30 sec at the top of every min x 5
  3. “Perfect” push ups – 30 sec AMRAP at the top of every min x 5

+

EMOM x 10 – 3 tough power cleans

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5 min AMRAP @ 80-90%

10 KBS @ 1.5/1.0

15 Sit ups

20 DU’s or 50 Singles

Rest 2 min x 2 sets – start second set where you finished off

September 18th, 2014

NMOM'14

We’re one month away from our super awesome 4th annual Nightmare on Mill (at Borden) Halloween themed team competition. This event has been a huge success every year thanks to all the athletes and volunteers. There are still spots left so come out and join in the FUN!  Please e-mail joanne@crossfitkitchener.com if you are available to help out!

Today’s WOD

Pull up/Muscle up work:

  1. 1-3 Muscle up transition drill EMOM x 5
  2. Strict or weighted pull ups @ 31X1, 1 rep EMOM x 5
  3. Negative pull ups @ 31X1, 1 rep EMOM x 5

+

Find a tough single front squat in 10 min…Then

REST 1 min

1 min AMRAP @ 90%

REST 1 min

1 min AMRAP @ 80%

REST 1 min

1 min AMRAP @ 70%

REST 1 min

1 min AMRAP @ 60%

REST 1 min

1 min AMRAP @ 50%

Trainer Tips:  Keep working on your pull-ups or muscle-ups.  Legs will suffer today … enjoy!  Offset with someone else by 1 min in busy classes.

September 17th, 2014

Rick running

Another great Testimonial:

Since Crossfit Kitchener first opened at the King Street location, I’ve dabbled infrequently in the work-outs, mostly for a little variety from my main focus of triathlon training. Over the past few years I could tell, as proved by my times, that my running was really starting to deteriorate. Strength, endurance, cadence, posture & fluidity just seemed to be going the way of the Dodo, and I was telling myself that age was the primary culprit. I kept hoping that my usual training regime would be able to at least slow down the rate of my declining abilities.

Not through some grand design, I started to hit the WODs more consistently since the beginning of August. Well much to my surprise, after a few weeks, I started to feel some of the old strength & fluidity back in my running stride. I could also feel that I was carrying myself in a powerful, high position rather than a slouching, weak posture. I don’t know if I’m running any faster, but it sure feels great to have that feeling of strength & fluidity back in my stride. The only difference in my recent activity has been the Crossfit work-outs, so I’m pretty sure the credit must go there. Perhaps Crossfit really is an appropriate name after all.

Rick Green

 Today’s WOD

Hand stand/Push up work 5 min

  1. HS hold 30 sec at the top of every min x 5
  2. Wall walk hold 30 sec at the top of every min x 5
  3. “Perfect” push ups – 30 sec AMRAP at the top of every min x 5

+

10 to find a tough single sumo deadlift

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For total time:

Row or Run 1000m, rest 3 min x 4 – can switch between the two

Notes:

- See how strong your sumo deadlift is these days – compare to your conventional deadlift

- Some aerobic work to give the body some active recovery

September 16th, 2014

BADASS DASH

Looking extra Badass guys and girls! Good job to all who participated in the Badass Dash on the weekend!

Today’s WOD

Pull up/Muscle up work:

  1. 1-3 Muscle up transition drill EMOM x 5
  2. Strict or weighted pull ups @ 31X1, 1 rep EMOM x 5
  3. Negative pull ups @ 31X1, 1 rep EMOM x 5

+

10 min to find a tough single shoulder to OH

+

5 Rds for time:

10 T2B

30 DU’s

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1 attempt AMRAP wall balls, use weight you can hit 20 + – see video link for inspiration (206 come on!)

Trainer’s Tips: A little of this and a little of that today! Lots to work on!