Today’s WOD
CrossFit Total
Strict Press 1 rep max
Back Squat 1 rep max
Deadlift 1 rep max
You have 3 attempts per lift to find your 1 rep max. The total of your 3 combined lifts becomes your score
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29/04/2010 | Categories: Uncategorized | 3 Comments »
Strength/Skill Component: pistol squats 2×10 each leg
Today’s WOD
“DT or JT” the choice is your’s
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Saturday free trial classes are now replaced by a free consultation with a trainer. Book your appt. with joanne@crossfitkitchener.com.
Don’t forget about the Fran Off on Saturday at 9am. There will be an rx’d and scaled division. Bring a buddy to cheer you on or participate. Don’t miss out!
This was posted in comments a couple of months ago. Those of you who’ve done Fran will appreciate it. Funny!!
Dear Fran,
I have to admit, it was not pleasant seeing you today. The last time I saw you was about six months ago and I thought we had a pretty good experience. To be quite frank, I don’t think things are going to work out between us, but first let me explain why.
When I first started CrossFit, I heard all about you. You were probably the most popular girl out of all the rest. I really liked some of the others like Helen and Angie and even Barbara, but you were different. I saw pictures of you on the internet with all kinds of different people from around the world. I also found pictures and videos of people “doing” your dumbbell sister and “destroying” your fat sister, but they didn’t compare to you. I was intrigued and interested to meet you.
I played it over and over again in my head. One day I would walk in the gym and there you would be on the whiteboard staring back at me with your simplistic beauty. Your perfect measurements of 21-15-9 wrapped in a 95 pound body gave me butterflies. Then the day came on a hot summer day last July. Do you remember? Our first visit was like a lucid dream (minus the midgets).
I remember getting to the gym a little early to watch other guys try to do you. You left them bruised and battered and the floor and sent others home with bloody palms. Some people tried but you could tell their heart wasn’t in it. As the hour drew near, I knew it was our destiny for us to be together.
Dane, it’s a pull-up bar not a rollercoaster
Our first meeting was a memorable one like when Daniel LaRusso meets Ali (Elizabeth Shue) for the first time on the beach. Sparks flew and the first few seconds were magical but then Johnny and the rest of the Cobra Kais come and kick Daniel Son’s ass. My thrusters were mediocre at best, but my pull-up was the thing that really won you over. It only took you 5:37 to tease me and leave me wanting more. I drove home that night drunk with lust and ran three stop signs. Don’t do Fran and drive.
The second time we met was at my level 1 certification. There were so many other people in the room and I didn’t want to look like a schmuck in front of Jolie Gentry and Jason Khalipa, so I had to step my game up. I knew this time I had to try extra hard to win your heart over. This time it took you 4:41 to leave me on the floor wondering what more I could do.
Today was different. I knew you were going to be in the gym and I was planning to avoid you. I was going to say I wasn’t feeling good or something had mysteriously come up and I couldn’t see you. Why? Well, I’ve been off my game for quite some time. Everyone else was passing me by. No longer were people surprised by your elegant sadism. This time they were ready for it and it showed as people were PRing all over your face…everyone except for me. You singled me out and decided to focus your wrath on me. It was inevitable you would force me to do you again. How could I resist? Two minutes in to you my muscles were throbbing and my chest was burning. Was my heart on fire or was it breaking? Five minutes in I couldn’t hear out of my left ear and my world became very small. Things swirled into a blur of bars and mumbled voices echoed to keep going like in some crappy made for TV movie where the protagonist does ecstasy for the first time. Except this wasn’t ecstasy, it was misery. I finished you today at 9:44 which was the slowest time in the gym. The fastest time went to Jon at 2:44 who could have done you and Karen in less time that it took for me to finish you off. You left me writhing in pain in some sort of post-coital fetal position with my head throbbing and my muscles on fire. I lay there wondering why I let you do this to me time and time again. Why do I let you fly in to my life and leave just as fast? Yes I will probably continue to stalk you on the internet and yes I did see the video of Slaughter doing your dumbbell sister on some Antarctic cruise. The next time I see you with some other guy “doing” or “destroying” you, I won’t be jealous, I’ll be happy that I won’t let you determine my value as a human being any more. The next time we meet it won’t be about lust, it will be about revenge. I hate you, Fran.
28/04/2010 | Categories: Uncategorized | 2 Comments »
Strength component: Renegade row 5×5
TODAY’S WOD
“kelly”
5 rounds for time:
400m Run
30 Box Jumps 20/16
30 Wall-ball shots 10′/20/14
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Free trial classes on Saturday’s are now replaced with free consultations with a trainer. Call or e-mail joanne@crossfitkitchener.com to set up an appointment.
27/04/2010 | Categories: Uncategorized | 2 Comments »
Don’t try this at home!!
Today’s WOD
“Lars gone Bad”
4 Rounds of max reps of:
30 seconds of Thrusters 135/95
30 seconds rest
30 seconds of Deadlifts 275/185
30 seconds rest
30 boxjumps 24″
30 seconds rest
30 seconds of weighted pull-ups 35/20
30 seconds rest
30 seconds Burpees
30 second rest
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I’d like to welcome 7 new people to our CrossFit family:
Del, Hammad, Shannon, Alex, Amanda, Lisa and Kim
They all started their first day at Bootcamp last night. Make sure you say hello and welcome them.
26/04/2010 | Categories: Uncategorized | 10 Comments »
Strength component: Max Pull-ups
Today’s WOD
100 Kettlebell Swings 2.0/1.5
everytime the kettlebell touches the floor…400m run.
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FRAN OFF NEXT SATURDAY AT 9AM! DON’T MISS IT! THERE MIGHT BE SOME BLOOD, LOTS OF SWEAT, AND EVEN SOME TEARS! BRING A BUDDY TO WATCH OR PARTICIPATE IN A SCALED DOWN VERSION. WE’LL HAVE LOTS OF TRAINERS ON HAND TO HELP.
25/04/2010 | Categories: Uncategorized | 2 Comments »
Today’s WOD for 2 birthday girls Tracy, 44 and Annita 33. Enjoy ladies!!
77 Double unders
3 rounds
33 Pull ups
33 Wall balls
77 Double unders
2 rounds
44 Box Jumps 24/20
44 KB Swings 1.5/1
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We will be hosting an Agatsu Barbell Certification on May 15th-16th. Click on “Agatsu Cert” on the side bar for more info.
23/04/2010 | Categories: Uncategorized | 1 Comment »
Skill Component: Burgener Warm-up
Today’s WOD
“Isabel”
30 Snatches for time 135/95
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Only 2 spaces left for the Bootcamp starting next Monday. Call or e-mail joanne@crossfitkitchener.com to sign up.
Don’t forget to sign up for the “Fran Off” next Saturday at 9am. We have 17 people so far. Let’s fill up the gym and make this an awesome event!!
It’s not too late to sign up for the Mud Puppy Chase run next Sunday at 10 am starting at City Hall. It’s a fun run for a great cause. Proceeds support Kids Ability. We have 10 people signed up. Don’t forget to send in your predicted time to win a prize.
22/04/2010 | Categories: Uncategorized | 6 Comments »
Today’s WOD
7 min Cindy
Rest 5 min.
20 min. time limit to buid up to your 1 rep max clean and jerk
Only a few spaces left for our next Bootcamp starting next Monday. E-mail joanne@crossfitkitchener.com to sign up. Click on “Bootcamp” for more details.
21/04/2010 | Categories: Uncategorized | Leave A Comment »
Strength Component: ghd sit-ups & back extensions 3×15
Today’s WOD
“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.
rest 10min after the last person is finished
21-15-9
Ring dips
SDHP 75/55
Push press
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Bootcamp starts next Monday. Spaces are limited. Call or e-mail joanne@crosfitkitchener.com to sign-up. Click on “Bootcamp” for more details.
20/04/2010 | Categories: Uncategorized | 5 Comments »
Skill component: 100 double unders
Today’s WOD
5 rounds for time:
5 Power cleans (155/105)
10 Burpees
200m run
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Our next Bootcamp starts on Monday April 26th . Spaces are filling up fast. Deadline is this Friday. E-mail joanne@crossfitkitchener.com for more details.
19/04/2010 | Categories: Uncategorized | 4 Comments »
Strength component: Skill transfer exercise. Max reps of strict press, push press, push jerk 95/65. As soon as you reach failure with strict press, immediately transfer to push press and when you reach failure with push press, push jerk until failure. Racking the bar is not allowed.
Today’s WOD
21-15-9
Clapping pushups
Step-ups 75/55 , 20/16
Chest to bar pull-ups
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18/04/2010 | Categories: Uncategorized | 7 Comments »
Rest Day
17/04/2010 | Categories: Uncategorized | 5 Comments »
Today’s WOD
21-18-15-12-9-6-3
Boxjumps 24/20
push press 75/55
Wallball 10′/9′, 20/14
power snatches 75/55
k2e
end each round with 2 rope climbs
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17/04/2010 | Categories: Uncategorized | 5 Comments »
Today’s WOD
1600m run
20 Thrusters 95/65
1200m run
30 Pullups
800m run
20 Thrusters
400m run
30 pullups
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Free trial class on Saturday mornings at 10am. Come out and see what CrossFit is all about.
15/04/2010 | Categories: Uncategorized | 3 Comments »
Strength component- 5×3 front squats
1000m row
10,9,8,7,6,5,4,3,2,1
Pullups
Pushups
Situps
Squats
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14/04/2010 | Categories: Uncategorized | 3 Comments »
Strength component: Tabata squats
Today’s WOD
15 min amrap:
5 Squat cleans 165/115
3 HSPU’S
1 Double up rope climb ( 2 ascents up the rope without stopping. Foot must touch the ground without jumping down and you must immediately ascend up the rope again).
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Don’t forget to sign up for the Fran Off on May 1st. We have 15 ppl so far, let’s double the number and make this into an awesome event!
13/04/2010 | Categories: Uncategorized | 1 Comment »
Strength component-Burgener warmup followed by snatch balance. Work up to one rep max
Today’s WOD
500m row
rest 10 min
400m sand bag run (no rx’d weight, specify bag used)
rest 5 min.
Tabata sit-ups
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There’s still time to sign up for the mud puppy chase, a 5k and 10k fun run on Sunday May 2nd at 10am starting at good old City Hall. Proceeds support “Kids Ability.” Sign up at www.mudpuppychase.com. I will have a sheet at the gym for people to write down their predicted finish time. We will award a prize to one male and one female who finishes closest to their predicted time. No cheating!! This is also a great way for people who are predicting to finish around the same time to run together and pace eachother.
12/04/2010 | Categories: Uncategorized | 2 Comments »
April 11, 2010
KANDAHAR, AFGHANISTAN – Tyler William Todd, a 26-year-old soldier from Kitchener based in Edmonton, has been killed in a powerful roadside bomb blast while on foot patrol in a volatile community southwest of Kandahar City.
The attack that killed Pte. Tyler William Todd, 26, happened early Sunday near the community of Belanday, about eight kilometres outside of the provincial capital.
Brig.-Gen. Dan Menard, the commander of Canadian troops in Afghanistan, says Todd was on a routine patrol to learn more about the people of the village and their needs when the bombing happened.
“His enthusiasm and strong will were inspirational to his platoon,” Menard said in a prepared statement. “He was doing what he loved to do — being a soldier operating alongside friends.”
It is unclear if any other soldiers were wounded in the attack. The Canadian military no longer releases information on battlefield injuries.
Todd would have been only weeks away from completing a six month tour. His death comes as the U.S. pours thousands of reinforcements into Kandahar province and NATO continues planning for a spring offensive.
The Belanday area is a known transit route for Taliban fighters, who use the arid grape and wheat fields as staging areas for attacks into the city itself.
It has also become an increasingly troublesome region.
The explosion on Sunday happened in Dand district, the same region where journalist Michelle Lang and four Canadian soldiers were killed on Dec. 30, 2009.
It was also just east of where a roadside bomb in the town of Nakhoney claimed the life of 44-year-old Sgt. John Faught in January.
Canadian and Afghan troops fought their way through Nakhoney and the surrounding area in a major operation last November. Just the mention of the town causes seasoned soldiers with the battle group to wince.
Last month, the Canadian battle group supported an Afghan National Army sweep of villages further southwest of Belanday in neighbouring Panjwaii district. The three-day operation netted only two prisoners and no weapons caches.
Villagers claimed they had chased the Taliban out of the area.
NATO commanders said following Operation Sher (Lion) II that they were confident most of the approaches to the city were secure. They were ready to focus their attention on far-flung western parts of the volatile district, where Canadian soldiers have fought repeated engagements with the Taliban.
Menard took no questions from reporters about the incident, but instead praised Todd as a person.
“Tyler was a practical joker; he would often hide rocks and candies in the other soldier’s bed spaces,” he said. “He never allowed the small things to get to him and was often the rock that other soldiers could depend on.”
Todd was from Kitchener, Ont., but based in Edmonton with the 1st Battalion, Princess Patricia’s Canadian Light Infantry.
His death brings to 142 the number of Canadian soldiers killed since the Afghan mission began. The last solder to pass away, Cpl. Darren Fitzpatrick, was mortally wounded March 6, but died in an Edmonton hospital two weeks later.
Meanwhile, also on Sunday, four Afghan civilians were killed and 16 others wounded during a mine clearing operation in Kandahar’s Dand district.
Afghan Police are investigating and suggested that insurgents may have been responsible because there were two explosions. The first blast left dead and wounded at the site and a second explosion occurred when a rescue team arrived, a tactic often used by insurgents.
Today’s WOD
21-15-9 with a 400m run after each round.
Power cleans 95/65
Overhead squats 95/65
Sumo deadlift highpull 95/65
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Let’s remember Tyler and all the other brave soldiers out there during the WOD today.
11/04/2010 | Categories: Uncategorized | 3 Comments »
And the winners are……
Rest Day
PALEO RESULTS FINALLY IN!!
Congratulations to Vicky, Darlene, Ned, Annita, Lori, Chris S, Chris H , and Tracy who all completed the Paleo Challenge. Everyone improved on the benchmarks and followed the diet closely. All have made improvements in overall health and wellbeing.
Choosing the winners was a tough decision. In our minds every one of you are winners. The 2 people we decided on are Tracy and Chris Hummel. They’ve been with us since day one and have been consistant with their training, rise to any challenge and work their butts off doing the wod’s. For them, the missing link was proper nutrition so when we announced the Paleo Challenge, they were both eager to get started. They stayed true to the diet, logging their meals, staying away from their martinis and beer (had to throw that in Tracy) working together, supporting each other, planning and preparing meals and even being great role models by introducing Paleo to their teenage daughters. They’ve embraced this way of eating and will never go back to the way they ate before Paleo. It has truly been life changing for them and they look and feel great!!!
They each won a month membership and best of all a healthier fitter body!!!
Congratulations guys! You’re a true inspiration!!
11/04/2010 | Categories: Uncategorized | 8 Comments »
Good effort Ben. I think next time you should attempt 1/8 pood.
Today’s WOD
“35″ for time
35 Box jumps 24/20
7 Burpees YAY!
35 SDHP 85/65
7 Burpees YAY!
35 Double Unders
7 Burpees YAY!
35 Front Squats 85/65
7 Burpees YAY!
35 Pull-ups
7 Burpees YAY!
35 Wall Balls 20/16 10ft
09/04/2010 | Categories: Uncategorized | 1 Comment »
Strength component- 5×5 deadlifts
TODAY’S WOD
Every minute on the minute for 12 minutes:
5 Burpees
Air squats for remainder of minute
score is total # of air squats in 12 minutes
08/04/2010 | Categories: Uncategorized | Leave A Comment »
The aftermath of the “Filthy Fifties” WOD. Great work everyone!
Strength component-5×5 weighted pull-ups
Today’s WOD
“Ab City”
5 rounds:
20 Wallball sit-ups 20/14
15 Knees to elbows
10 GHD situps
5 Ring push-ups
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Sign up for the free trial class this Saturday at 10am. E-mail joanne@crossfitkitchener.com for more details.
07/04/2010 | Categories: Uncategorized | 6 Comments »
My inspiration- Rick Hoyt. Boston Marathon 2008. Please take 10min to watch this incredible video.
Skill component: Double under practice. For those more experienced, go for max reps.
Today’s WOD:
Max reps in 5 minutes
Back squat 155/105
Rest 5 min.
Tabata Push-ups -8 rounds
Rest 5 min.
1000m Row
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06/04/2010 | Categories: Uncategorized | 3 Comments »
