April 1st, 2010
WCI Kinesiology students looking good after doing “Tabata”. Great job guys!
Skill compontent: Death by meters. Starting with 10 meters the first minute, 20 meters the second minute and so on until you cannot finish the distance in that minute.
Today’s WOD
“Tabata X Two”
Tabata burpees
1min rest
Tabata Wall Ball 20/14, 10′
1min rest
Tabata Chest to bar pull-ups
1min rest
Tabata Deadlifts 185/135
1 min rest
Tabata Pushups
1 min rest
Tabata Box jumps 24/20
1 min rest
Tabata Knees to elbows
1 min rest
Tabata Burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise to comments and total for final score.
We’ll be open on Good Friday for one wod at 10am. Sunday is closed.March 31st, 2010
Today’s WOD
“Eva”
5 rounds for time
800m run
30 Kettlebell swings 2.opood/1.5pood
30 Pullups
A reminder that we’ll be open for 1 class on Good Friday at 10am. We’ll be closed on Sunday.March 30th, 2010
Strength Component- push/split jerk 3×5
Today’s WOD
3 rounds for time:
400m run
15 Front squats 155/115
15 Burpees
Post times to comments
This coming Saturday we are sending 3 teams of 4 people to CrossFit Orillia to support Jeremy, a fellow CrossFitter and trainer who was recently seriously injured in a snowmobile accident. There’s still spaces available for those who’d like to participate. I will be collecting donations at the gym this week to help support Jeremy and his kids. I’m going to kick it off by donating $1oo. Here’s what James, owner of CrossFit Orillia has to say…. Hi Everyone,Recently, one of our trainers (Jeremy) was involved in a very serioussnowmobile accident, leaving him with a shattered pelvis, broken
sacrum, and damage to both knees. He has a long recovery ahead of
him, and is not expected to bear any weight on his legs for at least
another 3-4 months. Jeremy is a self-employed contractor and single
Dad.
We’ll be open on Good Friday for 1 class at 10am. Open gym will be closed on Sunday.
out. On April 3rd we will be holding a Benefit Challenge to raise
funds for our freind. There will be three WOD’s spaced out between
9:00am and 4:00pm and all events will be done in teams of 4 (at least
one female per team). The entry fee for each team is $60 with all
proceeds going to a fund set up in Jeremy’s name. Local business have
generously donated prizes and they will be awarded to the top teams in
Rx’d, Scale 1 and Scale 2 divisions. As the workouts are scaled, everyone is welcome to come and compete.
Spectators are more than welcome and are asked to make a small
donation as well. Of course, no proper CF event is complete without
an awesome after party. There are two hotels within walking distance
of our box, so plan to stay over and enjoy the bright lights of
downtown Orillia;-)
March 29th, 2010
Strength component: 3×5 Deadlift building up to 75-80% of your 1 rep max.
Today’s WOD
“Cindy”
20 min amrap
5 pull-ups
10 push-ups
15 squats
Post rounds to comments
Make sure you check out Ben’s video from the sectionals!
March 27th, 2010
Today’s WOD
30 Pull-ups
15 Deadlifts (225/155lbs)
400m run
30 Push-ups
15 KB Swings 2 11/5
30 Squats
400m run
15 Deadlifts (225/155lbs)
30 Pull-ups
Post times to comments
March 26th, 2010
Skill component- Tabata row for calories
ghd raises 3×12
Today’s WOD
every minute on the minute for 20 min:
2 Power clean and jerk 135/95
6 Kettlebell swings 1.5 pood/1.0 pood
Post rounds to comments
More pics from the CF Ontario Sectionals! For those who are planning on coming out to the free swim lesson at Laurier on Sunday, please sign-up at the front desk.March 25th, 2010
CrossFit Sectionals- WOD #3: 5 deadlifts, 10 pullups, 5 ring dips, 12 min amrap
Strength component- Burgener warmup followed by snatch balance 95/65
Today’s WOD
12 min amrap
5 Deadlifts-235/155
10 Pullups
5 Ring dips
Post rounds to comments
Bootcamp starts next Monday at 7pm. Spaces are limited. E-mail joanne@crossfitkitchener.com for details or click on “Bootcamp” to find out more.
Curious about CrossFit?
Come out to our free trial class on Saturday morning at 10am. You don’t have to be fit to try CrossFit. This is how you get fit!!
March 24th, 2010
Skill/Strength component: 3x 10 ghd sit-ups/back extensions
Today’s WOD
3000m row
15 min active recovery
3 rounds for time:
10 Overhead squats 95/65
10 Burpees
Post times to comments
You Are Beautiful
If I were feeling a little more lawless, I’d gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match. I’d throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon. I’d add copies of Shape until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids.
I’d get the master tapes of America’s Next Top Model and dub over them with “Nasty Girls”, broadcasting the results on every television station in America.
I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.
Beautiful women are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale. They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads.
They know that high repetitions using light weights is a path to mediocrity, and “toning” is a complete and utter myth. They refuse to succumb to the marketers that prey on insecurity, leaving the pre-packaged diet dinners and fat-burning pills on the shelf to pass their expiration date.
Beautiful women train with intensity. The derive self-image from the quality of their work and their ability to excel. They don’t wear makeup to the gym, and they wouldn’t be caught dead with a vinyl pink dumbbell. They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the elliptical machine—as a place to hang their jump rope.
They spend their weekends in sport, climbing walls, winning races, and running rivers. They laugh as they sprint circles around the unschooled, turning the image-obsessed into benchwarmers. Beautiful women don’t care if they’re soaked in sweat and covered in dirt, if their nails are chipped or their hair out of place. They care only about quality of life.
Beautiful women are happy, healthy, and strong, and they’re right there beside me, tossing conventional beauty on the ever-growing flames of what used to be.
Be beautiful
March 23rd, 2010
Today’s WOD
5 rounds with a 3 minute rest in between each round
“Barbara”
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
post times to comments
Happy Birthday Dianne! This WOD is for you!!
Our next Bootcamps starts on March 29th. Spaces are limited. E-mail joanne@crossfitkitchener.com to sign up.
March 22nd 2010
Today’s WOD
Ontario Sectional WOD #4:
2 rounds for time
50 Double unders
40 Box jumps
30 Knees to Elbows on rings
20 Wall ball 20/14, 10′
10 Snatches 135/85
Muscle-ups 5/3
100m weighted run 53 x2/ 35×2
Post times to comments
March 19th, 2010
19th century strongman Carl Busch
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.
Good luck to our 20 athlete’s competing at the CrossFit sectionals in Toronto this weekend. Out of all the CrossFit gyms in Ontario, we are sending the most people. Amazing representation! Send your positive vibes our way!
march 18th, 2010
Skill Component- Burgener warmup-pvc then training bar
Today’s WOD
3 rounds for time:
15 Squat snatches 75/45
15 Pull-ups
Post times to comments
THE MOMENT WE’VE BEEN WAITING FOR….THE RELEASE OF THE ONTARIO SECTIONAL WODS
CrossFit Sectionals Ontario
20 Mar 10
0730 Final instructions to athletes
0800 1st WOD-1st Heat
WOD 1
For Time 3000m Row
WOD 2
3 rds for time
10 Overhead Squats M95#/W65#
10 Burpees
WOD 3
AMRAP in 10 Min
5 Dead Lift M235#/W150#
10 Pull ups
5 Ring Dips
March 17th, 2010
Skill component: 100 double unders.
Today’s WOD
Run 800m
21 Thrusters 95/65
Run 600m
15 Thrusters
Run 400m
9 Thrusters
Run 200m
Post times to comments
Our next Bootcamp starts March 29th. Spaces are limited. E-mail joanne@crossfitkitchener.com for more details or click on ” Bootcamp” for more details
The free trial class on Saturday mornings is now at 10am instead of 11am.
March 16th, 2010
Today’s WOD
400m run or 500m row
rest 5min
10min to find 1 rep max strict press
rest 5 min
tabata push-ups and box jumps 20/16 alternating
post times, loads, and reps to comments
March 15th, 2010
Skill component- CF sectional warmup
Our next Bootcamp starts on March 29th. Sign up now to reserve your spot! E-mail joanne@crossfitkitchener.com for more details.
Today’s WOD
“Helen”
3 rounds for time
400m run
21 Kettlebell swings 1.5/1.0
12 Pullups
Post times to comments
March 13th, 2010
Today’s WOD
“Team Challenge”
Good luck to the Paleo Challenge Contenders who will be retested this weekend on the benchmarks (2000m row, max burpees in 5 min and CF Total) they did at the beginning of the challenge 7 weeks ago.March 12th, 2010
Skill component- Tabata bottom to bottom squats
Today’s WOD
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments
Come out and try our “free trial class” this Saturday at 10am.March 11th, 2010
Strength component- power snatches 5×5, front squats 5×5. Wod starts at half past the hour
| Today’s WOD10min time limit on workout
every minute on the minute complete 7 burpees and max pull-ups Your score is your total # of pullups Post your score to comments |
||||
March 10th, 2010
Skill Component- rope climb, if you can climb the rope, try an L climb or try using arms only.
Today’s WOD
| 1 mile run | ||||
| rest to 15min(faster you run, longer you rest) | ||||
| tabata BW Deadlifts | ||||
| rest 3 min | ||||
| 5 min amrap: Cindy | ||||
March 9th, 2010
We had another great turnout for our 2nd 5k time trial on Sunday. Everyone put in a awesome effort and many p.b.’s were made. Tracey and Vicky both p.b’d by over 3 minutes. After the run , everyone indulged in an amazing spread of Paleothic food. It was much better than the typical post race menu of dry bagels, bananas and apples. Check out the Paleo challenge blog for some great recipes.
Strength Component- 15 min to find your 1 rep max back squat
Today’s WOD
| 50 Double Unders | ||
| 10 C2B Pull-ups | ||
| 40 Double Unders | ||
| 10 C2B Pull-ups | ||
| 30 Double Unders | ||
| 10 C2B Pull-ups | ||
| 20 Double Unders | ||
| 10 C2B Pull-ups | ||
| 10 Double Unders | ||
| 10 C2B Pull-ups | ||
