HAPPY BIRTHDAY PAUL T.
Today’s WOD
3 rounds for time
21 SDHP 75/55
15 Push/Press 75/55
9 HSPU’S
400m Run
Archive for September, 2009
30
Sep
09
October 1st, 2009
Jonathon working hard at the “300″ Challenge
29
Sep
09
September 30th, 2009
Today’s WOD
5 Rounds
30 Wallball 20/14
10 O.H Squats 95/65
Post time to comments
28
Sep
09
September 29th, 2009
Today’s WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Your score is the lowest number of reps performed in each exercise.
Post lowest number of reps from all exercises to comments
27
Sep
09
September 28th, 2009
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in
Al Kut, Iraq on Thursday June 8th 2006.
Today’s WOD
“Daniel”
50 Pull-ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters 95/65
400m Run
50 Pull-ups
post times to comments
As you can see, we are going to post the wod’s again. We just wanted to get a message across that people should come in regardless of what wod is posted. Everything is scaleable.
Our 4pm class will NOT be cancelled afterall. We mentioned to a few members that it would be cancelled but for now we have decided to continue.
26
Sep
09
September 27th, 2009
Rest Day
25
Sep
09
September 26th, 2009
Today’s WOD
“Team Challenge”
Thanks everyone for bringing life to CF Kitchener! See you today at our Grand Opening from 1pm-4pm.
24
Sep
09
September 25th, 2009
Today’s WOD
5 km run
We want to give you guys a heads up to make sure you come prepared with proper shoes and clothing. For non-runners, the distance can be scaled. The 5k run is one of our bench-mark wod’s so it will be timed.
23
Sep
09
September 24th, 2009
Art and Heather at the Element CrossFit Challenge. Great team work guys!
TODAY”S WOD
“Grindy”
3 Rounds
5 rounds of “Cindy”-5pull-ups
-10 push-ups
-15 Squats
10 Clean and Jerks 135/95
When you are done you end up with 15 rounds of Cindy and a full 30 rep Grace
Some good reminders:
Beliefs
1 Everything happens for a reason
2 No such thing as failure
3 Whatever happens take responsibility
4 You don’t need to know everything to use things and to do things
5 People are your greatest resource
6 Work is play
7 No success without commitment
5 keys to success
1 Learn to handle/control frustration – don’t sweat the small stuff & everything is small stuff
2 Learn to handle rejection – Learn to deal with someone saying “no”
3 Learn to handle financial pressure
4 Learn to handle complacency. Keep trying to grow and achieve. Never lose your drive. When you’re green you grow, when you’re ripe you rot. Judge yourself by your own goals and dreams, and not those of those around you.
5 Give more then you expect to receive. Make it a habit.
300 Burpees Down…4750 to go!
Just a reminder, this Saturday’s Olympic lifting class is canceled and the Free Trial CrossFit Beginners class is at 10am instead of 11am due to the Grand Opening.22
Sep
09
September 23rd, 2009
Today’s WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
22
Sep
09
September 22nd, 2009
