August 1st, 2009
We will be closed Sunday Aug 2nd and Monday Aug 3rd for the Civic Holiday.
Today’s WOD
“Team Challenge”
Warm up-2 x 400m sprints for time
Progression style of the following:
Wall balls
1 min rest
Push ups
1 min rest
Pull ups
1 min rest
Squats
1 min rest
WOD will be fully explained tomorrow.
July 31st, 2009
Today’s WOD
10 Overhead squats 65/45
30 Sit-ups
1 Rope climb
5 Rounds
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July 30th, 2009
Today’s WOD
12 Push-press 115/75
12 Pull-ups
120 Jump rope
6 rounds for time
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July 29th, 2009
Today’s WOD
7 rounds for time:
7 Hang cleans
7 Ring dips
7 Burpees
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July 28th, 2009
Today’s WOD
amrap in 20 min.
15 Deadlifts @ 185/135
400m Run
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July 27th, 2009
Today’s WOD
21,18,15,12,9,6,3
Front squat 135/95
Knees to elbows
Push-ups
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July 26th, 2009
Rest Day
Crossfit in 100 Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
July 25th, 2009
Today’s WOD
“Team Challenge”
While one teammate is performing an exercise, the other teammate is performing an isometric movement related to the exercise. Once the #of repetitions are completed, switch with your partner.
400m run (together)30 Med-ball cleans/ hold med ball overhead
400m run
30 Squats/ hold bottom position of squat
400m run
30 Sit-ups/ v sit
400m run
30 Wall-ball shots/dead hang from pull-up bar
400m run
30 burpees/plank
400m run
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July 24th,2009
This video is a must see!! After watching this all of a sudden the lunges, the pull-ups, the muscle-ups, etc. do not seem as difficult. It helps make the impossible seem possible.Today’s WOD
“ANGIE”
1oo Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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July 23rd, 2009
Today’s WOD
100 lunges
10 Pull-ups
75 Lunges
40 Sit-ups
50 Lunges
20 Pull-ups
25 Lunges
30 Sit-ups
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July 22nd, 2009
Congrats again Lars on bringing home the gold at the Ontario CrossFit Challenge. We’re proud of you and Arthur for representing CrossFit Kitchener!
Another big Congrats goes out to Becky on getting her FIRST kipping pull-up today! Way to go Becky!!
Today’s WOD
4 x 8oom repeats
Rest as needed in between each repeat
July 21st, 2009
Just a reminder that Lars ( the fittest dude in Ontario) will be teaching lifting classes Tuesday and Wednesday evening at 7pm.
Don’t forget to sign up for your 5k and 10k bench mark runs this Wednesday at 6pm and Sunday at 8am.
Today’s WOD
3 rounds for time
400m run
12 Hang power cleans
15 Sit-ups
18 Push-ups
21 Air squats
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July 20th, 2009
Today’s WOD
“Fran”
21-15-9
Thrusters 95/65
Pull-ups
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Great run today Paul A. (19.40)) and Paul T. (20.56). For those of you who don’t have your 5k and 10k benchmarks yet, please sign up at the front desk.
Lars will be teaching lifting classes this week on Tuesday and Wednesday night at 7pm for those of you who haven’t attended one yet. We are kindly asking everyone to participate in these classes as they will benefit you greatly in the WOD’s.
July 19th, 2009
Arthur and Lars, way to represent CrossFit Kitchener at the CrossFit Ontario Challenge. Congratulations Lars on bringing home the gold!!
Rest Day
July 18th, 2009
Best of luck to Lars and Arthur tomorrow at the CrossFIt Ontario Challenge and good luck to Paul A. and Paul T. at the Dragon Boat race also tomorrow. We’ll be thinking of you guys!!
“Team Challenge”
In teams of 2 complete the following challenges:
400m Farmer’s walk and Walking lunges (switch exercises every 100m)
Skipping and 25 Push-press(one person skips until the other person completes 25reps of push-press, then rotate)
15 Body Blaster’s (burpee, pull-up, knees to elbow). Perform this exercise together with each person completing 15 reps each.
400m run
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July 17th, 2009
TODAY’S WOD
21-15-9
400m run
Back squat 135/95
Pull-ups
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July 16th,2009
Rick and Dianne Green going head to head at the end of the WOD! Way to go guys!
Today’s WOD
3 Rounds for time:
2 Rope climbs
21 Box Jumps
100′ Walking lunges
21 Wall ball
21 Kettlebell swings
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We had a good turnout tonight for the 5k run! Great times everyone! There’s a sign up sheet at the front desk for those of you who don’t have your 5k benchmark yet. We meet at 6pm on Wednesdays and 8am on Sundays.
July 15th, 2009
Today’s WOD
10-9-8-7-6-5-4-3-2-1
Knees to elbows
Burpees
Ring Dips
or you can do Lars B-day Wish WOD
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift- rx’d is 1.5x body weight
Bench press or Push-ups-rx’d is 1x bw
Cleans with medicine ball or barbell-rx’d is 75% of bw
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July 14th, 2009
Today’s WOD
400m Run
30 Pull-ups
400m Run
30 Kettlebell swings 1.5 pood boys/ 1.0 pood girls
400m Run
30 Box jumps 24″ boys, 20″ girls
400m Run
30 Thrusters 75lb boys, 55 lb girls
400m Run
30 Wall ball sit-ups
July 13th, 2009
Today’s WOD
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds as possible in 20 min.
We posted Cindy 5 weeks ago, so for those of you who were here, let your goal for tomorrow be to beat your previous score. 3-2-1- GO!!! This coming Wednesday at 6 pm and Sunday at 8am, I will be taking people out for their 5 k run bench marks. There will be a sign up sheet at the front desk. Way to go Lauren, Dragana and Vicky on your sub 30min times…and to Paul and Arthur for your great times!! Cheers, JoanneJuly 12th, 2009
3 MORE COMPETITOR SPOTS
If you wish to fill these spots, please email COC09@live.com by Thursday, July 16.
Rest Day
July 11th, 2009
Today’s WOD
Today’s WOD will be broken up into 2 teams. We’ll determine how many stations to set up depending on how many people show up for the WOD.
It will look something like this:
200m sprint to start. Each team selects the order in which their teammates will do the sprint. Once everyone on the team has completed the sprint, each team will then continue to the next round where there will be stations set up. Each teammate will rotate through the stations and then once everyone has completed the set amount of reps (TBD tomorrow), the team will then finish with another 200m run. Make sense?? Don’t worry! Show up and we’ll explain it all tomorrow!
THE WINNING TEAM WILL BE REWARDED WITH A PRIZE!!
Just a reminder, we’ll be meeting at the gym Sunday morning at 9am for a 5km run.
July 10th, 2009
We’ve decided to stay closed on Sundays for the rest of the summer. There hasn’t been a big interest and we understand that people want to take advantage of the nice weather and do other things. We will wait until September to see whether more people are interested. We welcome any feedback. For those of you who are doing your 5k bench mark, I will still meet you at the gym at 9am. Cheers, Joanne
Today’s WOD
10 Medicine ball cleans
10 Pull-ups
10 Box jumps
Complete as many rounds in 20 minutes
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Today’s WOD
Deadlift
5-5-5-5-5
1000 metre row immediately afterwards
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