Photo by Ben KaneThe “Women of CrossFit Kitchener” looking fit and strong! For those of you who are still interested in buying a “Women of CrossFit Kitchener” calendar, another shipment will be arriving early next week. Again, proceeds of the calendar will be going towards helping people in Haiti. It’s a 12 month calendar from Feb-Jan.
Skill Component: Static holds on rings, bar, handstand
Today’s WOD
3 rounds for time:
800m run
21 Power Cleans 135/95
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We’ve had lots of visitors checking out our site…. over 10,000 in the last day ! Amazing! Feel free to leave a comment or if you’re ever in the K.W. area, drop in for a workout. We love new faces!
Cheers,
Joanne
11 of our CrossFit Kitchener members will be participating in the annual “Spin 12″ tomorrow. We’ll be cycling indoors for 1 hr(that’s a long time staying stationary for a CrossFitter) raising money for the St. Mary’s Cardiac Centre. Some of the proceeds will be going towards helping athlete’s in the area.
For those of you going to the sectionals in March, we’ll be doing a double team wod at 9am sharp on Sunday!
I will go around the block and put down some salt before the 9am class. I hope you’re ok Dragana! You’re a trooper for running at 6am in the dark. We were going to give the 6am er’s an option of rowing. Good for you!
05/02/2010 at 08:09
Louise
The running at 6:00 am was a nice change from rowing! I enjoyed it!
Rowing instead of running was not an option according to Paul, cause he’s mean like that! Not to worry, there were no injuries this morning (some slipping and sliding, but thankfully no contact with ground!) Louise and I owned the block this morning… where was the rest of the 6AM crew?!
Oh snap. Awesome Joanne! Wicked pic on the crossfit main site page. I miss you guys and will come out soon to get back into things. Been hermitting far too long now.
- jamie
WOW! Ben, you did a great job on the pictures. Although it must have been easy with the models you had to work with. Looking super-crossfit ladies!!!
Someone better be saving me a calendar.
Nate & Paul T. Marcel is calling you out! We had a Rx’d+ challenge today of 155/105 for the cleans. Marcel went above and beyond and did it at bodyweight! Who’s next?
I just finished Wednesday’s WOD, 15 Front Squat’s @ Bodyweight and 15 pull-ups, 5 rounds. 12:35
Thanks Sarah and Jody!
The pic on the main site is popular; check out comments #100, 76, 66, 134, 199, 203 and there are a few more. Congrats Joanne!! I’m very glad to hear that the calendar is a hit too! I already have some ideas for 2011…
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.
For those doing the WOD today… watch out for the patch of ice on the corner of Charles and Sheldon, it’s crazy slippery!
05/02/2010 at 07:27
Oh no! Are you okay?!? I hope your not hurt.
05/02/2010 at 07:57
I will go around the block and put down some salt before the 9am class. I hope you’re ok Dragana! You’re a trooper for running at 6am in the dark. We were going to give the 6am er’s an option of rowing. Good for you!
05/02/2010 at 08:09
The running at 6:00 am was a nice change from rowing! I enjoyed it!
05/02/2010 at 08:32
Running at 6 am — that’s HARDCORE, Dragana. You rock!
And Joanne, you’re lookin’ awesome at crossfit.com! Sweet picture and nice plug
05/02/2010 at 08:32
Wicked awesome pictures! Looking good ladies:)
05/02/2010 at 09:47
Rowing instead of running was not an option according to Paul, cause he’s mean like that! Not to worry, there were no injuries this morning (some slipping and sliding, but thankfully no contact with ground!) Louise and I owned the block this morning… where was the rest of the 6AM crew?!
05/02/2010 at 09:50
I’ll be back on tuesday am.
05/02/2010 at 16:47
Oh snap. Awesome Joanne! Wicked pic on the crossfit main site page. I miss you guys and will come out soon to get back into things. Been hermitting far too long now.
- jamie
05/02/2010 at 09:52
Great to hear from you Jamie! I’ve been meaning to get in touch with you! We miss you around here. Drop in for a wod anytime!
05/02/2010 at 10:24
WOW! Ben, you did a great job on the pictures. Although it must have been easy with the models you had to work with. Looking super-crossfit ladies!!!
Someone better be saving me a calendar.
Lars you’re engaged..you don’t get a calendar!
05/02/2010 at 11:52
Pffff already got one, sucker!
05/02/2010 at 14:40
Joanne you are on the main site!! Looking Zexyy!!!!!
05/02/2010 at 14:44
Nate & Paul T. Marcel is calling you out! We had a Rx’d+ challenge today of 155/105 for the cleans. Marcel went above and beyond and did it at bodyweight! Who’s next?
I just finished Wednesday’s WOD, 15 Front Squat’s @ Bodyweight and 15 pull-ups, 5 rounds. 12:35
Thanks Sarah and Jody!
05/02/2010 at 15:05
The pic on the main site is popular; check out comments #100, 76, 66, 134, 199, 203 and there are a few more. Congrats Joanne!! I’m very glad to hear that the calendar is a hit too! I already have some ideas for 2011…
05/02/2010 at 19:11
Should we adopt the mainsite’s unusual SDHP / push/pull workout as the “Joanne” ?
05/02/2010 at 19:15
Thanks Ben! You’re an awesome photographer! Great wod today! Good to see people out running again.
05/02/2010 at 20:20