October 1st, 2009
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
September 30th, 2009
Today’s WOD
5 Rounds
30 Wallball 20/14
10 O.H Squats 95/65
Post time to comments
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
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.
September 27th, 2009
Rest Day
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.
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.
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.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.
September 22nd, 2009
September 21st, 2009
Today’s WOD
5 rounds
10 Front Squats 135/95
10 Ring Dips
5 Chest to Bar Pull-ups
Post times to comments
September 20th, 2009
Team CrossFit Kitchener at yesterday's Element Challenge
GOOD JOB TEAM KITCHENER – WAY TO REPRESENT!
Rest Day
September 19th, 2009
I couldn’t decide which one I liked better, so I posted them both!
Today’s WOD
“Team Workout”
In teams of 2, complete as many repetitions as possible in 2 minutes of each exercise for a total of 3 rounds. Each partner completes approx. 15 minutes of work.
Ball slams 20/14
Burpees
Wall-balls 20/14
Push-press 45/35
Kettle-bell swings 35/27
Post number’s to comments
September 18th, 2009
Lots of people were in on Wednesday and got a taste of the “300″ Challenge. There’s still room for more to sign up for the full “300″ Challenge next Saturday.
Come and join us at the Flying Dog tonight for a private launch party for Cognition Magazine- K.W.’s greenest online source for the region’s news, fashion, health and the arts. Tickets are $20 in advance (I have a few here) or $25 at the door. The tickets include food, giveaways, fashion show, belly dancing……yes belly dancing and lots more. Check out the website, www.cwrns.com for more details about the event. We’ll have our own special table set up so feel free to swing by and say hi!
Today’s WOD
AMRAP 20min.
4 Snatches, 45/35
4 O.H. Squats, 45/35
4 O.H. Walking Lunges, 45/35
21 Sit-Ups
Post rounds to comments
September 17th, 2009
Today’s WOD
3 Rounds
21 Thruster’s 75/55
14 Kettlebell Swings 1.5/1.0
7 Muscle-ups (substitute 4 pull-ups and 4 ring dips/muscle up if you cannot do them)
Post time to comments
September 16th, 2009
Today’s WOD
2000m Row
Recover
Mini “300″
10 Pull-ups
20 Deadlifts 135/95
20 Push-ups
20 Box Jumps 24″/20″
20 Floor Wipers 135/95
20 KB C&P 35/27
10 Pull-ups
Post time to comments
September 15th, 2009
Today’s WOD
“Diane”
21-15-9
Deadlift 225lbs/155lbs
Handstand Push-ups
Post time to comments
September 14th, 2009
A couple of pictures from the”Ride with Lance” on Saturday. Together the 50 lucky riders (including Steve, Rick, Kim, Rich and Blair from CrossFit Kitchener) raised over $1.4 million for Kitchener’s Grand River Regional Cancer Centre and Toronto’s Sunnybrook Health Sciences Centre. On the left is Eddy Merckx (far left) and Lance Armstrong (far right), 2 of cycling ‘s greatest legends, just before the ride began. On the right is Lance Armstrong saying a few words before they got on their bikes. Tonight we will be having our first fundamentals session at 7pm. It will be the first of 5 mandatory sessions that all beginners will have to complete before participating in our daily WOD’s. If you have been interested in CrossFit, but feeling a little to intimidated to jump into our classes, this is the perfect way to get your feet wet. The fundamental sessions are set up, so that we spend more time teaching the basic skills and then doing a scaled down WOD at the end. If you are interested, please call the gym and leave a message, email joanne@crossfitkitchener.com or lance@crossfitkitchener.com or simply drop in when we are open.
Today’s WOD
5 rounds for time
10 Ring Dips
15 Pull-ups
20 Sit-ups
25 Wall-Ball Shots 20/14
30 Walking Lunges
Post time to comments
September 12th, 2009
Today’s WOD
Team training
In teams of 2
400m run together
60 Thruster’s as a team (45lb boys, 35 lb girls)
60 Burpee’s as a team
Walking Lunges as a team (approx 200m)
50 Tire Flips as a team
400m Run together
Post times to comments.
Sept. 11th, 2009
Today’s WOD
Jason….Running proud at the pride and rememberence run. Where did you get those shorts Jason?
20min. amrap
15 Thrusters 95/65
400m run
Post rounds to comments
September 10th, 2009
Today’s WOD
10,9,8,7,6,5,4,3,2,1,
Front Squats 135/95
2,4,6,8,10,12,14,16,18,20
Pull-ups
200m run
Post times to comments
For those of you who haven’t come out to a class yet , whether you’re intimidated or feel that you’re not ready to jump into a class, come out on Saturday and try a FREE TRIAL CLASS at 11am where we’ll explain what CrossFit is all about , teach you some of the basic movements and then finish with a scaled down version of one of our WOD’S.
Just a reminder that our Fundamental Classes start on Monday at 7pm for beginners. Anyone new to CrossFit must complete these classes before they can join in a regular class.
September 9th, 2009
Today’s WOD
140′ Walking Lunges
21 Wall Ball 20/14
21 Box Jumps 24/20
140′ Walking Lunges
15 Wall Ball
15 Box Jumps
140′ Walking Lunges
9 Wall Ball
9 Box Jumps
140′ Walking Lunges
Post time to comments
September 8th, 2009
A few points to mention:
Our schedule will be changing on Saturdays. We’ll be offering a regular CrossFit class at 9am only.
We’ll be offering an Olympic lifting class at 10am on Saturday mornings. We encourage everyone to come out to this class.
Also on Saturday’s at 11am, we’ll be offering free trial classes for anyone who hasn’t tried CrossFit and would like to try out a class.
Starting on the 14th of September we will be implementing a new entry system into CrossFit. People will have to complete 5 fundamental classes or 3 personal training sessions before being allowed to participate in a regular CrossFit class. It’s crucial that everyone has a good foundation and understanding of the movement patterns involved in CrossFit before participating in a class. We will post more information on the website soon.
Our job is to make sure that the quality of training and attention to our members is always at a high standard so we welcome any feedback.
3-2-1-GO!
Today’s WOD
“Barbara”
5 rounds, resting precisely 3 minutes between rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Post time to comments.
