March 1st, 2010
Skill Component: Snatch balance
Today’s WOD
60 Kettlebell Swings (24kg M/16kg W)
50 Box Jumps (24″, 20″)
40 Wallballs (20# M/12# W)
30 Pullups
20 GHD Situps
10 Snatches (115# M/65# W)
100′ Overhead Walking Lunges (45# M/25# W)
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Ahhhh, March 1st. 20 more days until Spring! For those of you who haven’t been getting out to the gym lately, whether it be February blahs, or feeling under the weather, brush yourselves off, take a deep breath and get back at it. If you feel like you need extra motivation, we do offer personal training. Don’t forget about our 5k time trial on Sunday March 7th at 10 am. You don’t have to be an experienced runner to join in. We can scale the distance to 3k. The run will be followed by a Paleo Potluck. Please confirm with joanne@crossfitkitchener.com if you’ll be coming out.
February 26th, 2010
Today’s WOD
“Benchmark Friday”
Choose a benchmark or a few of the shorter benchmarks from the following list:
400m run, 500m row, max double-unders, L-sit, max pullups,1 rep max deadlift,1 rep max back squat,1 rep max strict press, CF total, cindy, fran, fight gone bad
Post your results on the benchmarch board.
For those of you who are curious about CrossFit, come out to our free trial class on Saturday at 11am. Our highly skilled and friendly trainers will explain our program and introduce you to some of the movements we use in CrossFit. Then you’ll get a chance to try a workout that will be scaled down to your fitness level. Email joanne@crossfitkitchener.com to reserve a spot.
February 25th, 2010
Skill Component- Kettlebell snatches
Today’s WOD
500m row
3 rounds:
60′ walking lunges
3 rope climbs
30 kettlebell snatches 1.5/1.0 (15 each arm)
500m row
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Deadline for the March bootcamp is this Friday. E-mail joanne@crossfitkitchener.com to reserve a spot.
Please rsvp by Sunday if you’ll be participating in the 5k time trial and/or Paleo potluck on March 7th. Rise to the challenge and come out!!
February 24th, 2010
Strength component-strict press 5×5
Today’s WOD
| 15 min amrap | ||
| 5 Deadlifts 275/185 | ||
| 7 Burpees | ||
| 9 Box Jumps 20″/16″
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February 23rd, 2010
Strength component- Front Squats 5×5
Today’s WOD
| 3 rounds for time | |||
| 21 kettlebell swings 1.5/1.0 | |||
| 15 Dead Hang Pull-ups | |||
9 Handstand Push-upsPost times to comments
Deadline for the March 1st Bootcamp is this Friday! Spaces are limited. E-mail joanne@crossfitkitchener.com to reserve a spot.Back by popular demand!!On Sunday March 7th, we’ll be having another 5k time trial followed by a Paleo Potluck. The first time trial back in December was a great success. We had over 30 ppl entered in the run and prizes were awarded to the top 3 male and top 3 female finishers. Come out and challenge yourselves and then eat some fabulous food afterwards. Please rsvp joanne@crossfitkitchener.com by Feb. 28th if you are interested in coming out. Our goal is to have all our CF Kitchener members attend so please show your CF spirit and join us! |
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February 22nd 2010
Skill Practice- double under ladder
Today’s WOD
10 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)
Clean & Jerk 135/95 in between each round of Cindy
1-2-3-4-5-6-7-8-9-10
i.e. 1st round of Cindy, 1 C & J
2nd rounds of Cindy, 2 C&J
and so on until you reach 10 rounds of Cindy, 10 C & J
CrossFit Kitchener cleaned up at the Re-Fridgee-Eighter yesterday!
21 CrossFitter’s from CF Kitchener lined up at the start line yesterday for the 8k and 8mile annual Re-Fridgee-Eighter run. The conditions were perfect….a balmy 3 degrees, brilliant sunshine, and no wind! Everyone had a great race and many medals were won! The most amazing part is that most of the 21 ppl representing CF Kitchener have done minimal running to prepare for this race. Again, it proves that the fitness gained through doing CrossFit transfers over to other sports. Way to go everyone!! The medal winners were: Lance Paul T. Nate Cathy Alice ok I got one too. We also won the 8k corporate division-lance, Paul T., Jo and the 8 mile corporate division-Nate, Paul A., Peter.Deadline for the March 1st Bootcamp is this coming Friday. E-mail joanne@Crossfitkitchener to reserve a spot.
February 20th, 2010
Today’s WOD
“Team Challenge”
20 min amrap
In teams of 3 complete the following:
250m row
Kettlebell swings 1.5/1.0
Box jumps 24/20
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Good luck to all the runners doing the Re-Fridgee-Eighter tomorrow!!! Come out and cheer on your fellow CrossFitter’s at RIM park . The race starts at 10am.
Our next Bootcamp starts on March 1st. Spaces are filling up. E-mail joanne@crossfitkitchener to reserve a spot.
February 19th, 2010
Skill component- Tabata bottom to bottom squats
Today’s WOD
15 round overhead squat ladder
1st round begins with 1 rep. You can combine your rounds but they cannot be unbroken.
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February 18th, 2010
Who knew Lars was a cowboy??!!
Today’s WOD
“Jason”
5-10-15-20
Muscle-ups
100-75-50-25
Squats
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February 17th, 2010
Strength Component: Push Jerk- 3×5
Today’s WOD
400m Run (yes run!)
50 Wall-Ball 20/14, 10/10
30 Pull-ups
800m Run
30 Pull-ups
50 Wall-ball
400m Run
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February 16th, 2010
Uncle Pauly says “I WANT YOU” for CrossFit Kitchener!
Skill Component- Pistol Squats 10/L, 10/R x2
Today’s WOD
“Friane”
3 Rounds for time
15 Deadlifts 225/155
15 HSPU’s
15 Thrusters 95/65
15 Pull-Ups
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Our next Bootcamp starts on March 1st. contact joanne@crossfitkitchener to register. Spaces are limited .
A new shipment of “The Women of CrossFit” Calendars will be in today.Proceeds will be going towards helping the people of Haiti. We will be putting together relief kits with essential items and they will be dropped off at an MCC (Mennonite Central Committee) drop off location close to the gym. Your support is greatly appreciated.
Come and join us for a Paleo Potluck this Sunday at 1pm. Check out our Paleo Challenge blog to get some great recipe ideas. Email Joanne if you’re interested in participating. Our Christmas Paleo potluck was a huge success and let me tell you, the spread was delicious.
Februy 15th,2010
Today’s WOD
“Team Challenge” “Teamwork…means never having to take all the blame yourself.” author unknownShuttle Run 1-5
Burpees 6-10
Push-ups 11-15
Sit-ups 16-20
Box jumps 21-25
Starting with the run, the first person will complete 1 round (200m) then the second person will complete 2 rounds (400m) then the first person will complete 3 rounds (600m) until 5 rounds are completed.
The next exercise is the burpee so one partner will complete 6 and then the other partner will complete 7 and so on until you get to 10 rounds. This pattern will continue with all the other exercises until each team reaches 25 total rounds
February 14th, 2010
Rest Day
We will be open Monday for a 9am WOD only. The family WOD unfortunately is cancelled due to lack of interest.
February 13th, 2010
Today’s WOD
Team Challenge
25 pull-ups
50 burpee wallballs
row 50 cal
50 boxjumps
25 pull-ups
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February 12th, 2010
strength component: 50 kettlebell snatches 1.5 pood/1.0 pood 25 each arm.
Today’s WOD
3 Rounds for time
21 Burpees, get air (6″)
21 Squat Snatches, 45/35
21 Wall Ball 20/14, 10/10
21 Thrusters, 45/35
21 Squat Cleans, 45/35
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February 11th, 2010
Skill component: Snatch Balance hold
Today’s WOD
2k row
50 Box Jumps 20/16
50 Deadlifts 135/95
50 Pushups
50 Pull-ups
50 Wallball 20/14, 10/10
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Don’t forget to vote for your favourite slogan. They are posted at the gym on the whiteboard. The winner will be announced tomorrow. There are a couple of spaces left for the rowing workshop tonight. E-mail Pauly@crossfitkitchener if you are coming out. We will be open on Family Day for 2 classes. There will be a regular wod at 9am and then a family wod at 10:30.February 10th,2010
Today’s WOD
Deadlifts 1-1-1-1-1-1-1
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February 9th, 2010
Strength component- Back Squat 3×3
Today’s WOD
5 Rounds not for time
60′ Overhead walking lunges 45/35
21 Burpees
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For those interested in doing the row class on Thursday evening at 7pm , there will be a sign up sheet at the gym. There are 5 spaces available. Paul A.will also be teaching a rowing class at 10am on Saturday instead of a lifting class so please sign up for that one too.
February 8th, 2010
Gotta love those high socks!!
“Skill Component”
kipping pull-up progression-max time 15 min.
Today’s WOD
“Karen”
150 Wall-Ball shots for time 20/11, 14/10
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The slogans that were sent in for the contest are posted on the whiteboard. If I’ve missed yours, please e-mail it to me in the next day. There will be a ballot box at the desk for you to select what you think is the best slogan. The winner will be determined on Friday.
February 7th, 2010
Rest Day
Our CrossFit Kitchener team at the “Spin 12″ charity event. We all rode 1hr which is a long time for many CrossFitter’s but it was well worth it. The money raised went to St. Mary’s cardiac centre. Some of the proceeds went to helping local athlete’s in the area and our very own Mandy Bujold was a well deserving recipient! Congrats Mandy.
February 6th, 2010
Today’s WOD
“Team Challenge”
Shuttle Run 1-5
Burpees 6-10
Push-ups 11-15
Sit-ups 16-20
Box jumps 21-25
Starting with the run, the first person will complete 1 round (200m) then the second person will complete 2 rounds (400m) then the first person will complete 3 rounds (600m) until 5 rounds are completed.
The next exercise is the burpee so one partner will complete 6 and then the other partner will complete 7 and so on until you get to 10 rounds. This pattern will continue with all the other exercises until each team reaches 25 total rounds.
