March 1st, 2012
Today’s WOD
CrossFit Games Opens WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
Post number of reps to comments.
Movement Standards
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted. Athletes may only use one bar. They are responsible to ensure they have the right weights on hand to change and are responsible to change they’re own weights.
February 29th, 2012
February 28th, 2012
This is what 6 minutes and 38 seconds of doing burpees looks like. Way to work through the pain Lindsay!
Today’s WOD
February 27th, 2012
Week 1 of the 2012 Reebok CrossFit Open is behind us. So long burpees!! 4 more WODS to go. Way to go team CFK!! Looking forward to WOD 2!!
Strength: 5×3 Overhead Squat
Today’s WOD
February 26th, 2012
WOD 12.1 is behind us! Great effort today by everyone. We were joined by our friends from CrossFit Division, CrossFit Rebuild and CrossFit London
Lifting class will start at 10:30am today. Open gym will start at 11:30-1pm.
February 25th, 2012
CF Open WOD 12.1 takes place today at 1pm. Come out and cheer everyone on!! Welcome athletes from CrossFit Division, CrossFit London and CrossFit Rebuild. Good luck to all!!
Today’s WOD
30 Pullups
30 KB Swings 1.5/1.0
10 Burpees
10 Power Cleans 135/95
30 Box Jumps 24/20
30 Wall Ball 20/14, 10′
10 Burpees
10 Front Squats 135/95
30 Calorie Row
30 Ball Slams 25/15
10 Burpees
10 Push-Jerk 135/95
30 Sit Ups
30 Double Unders
Post times to comments
February 24th, 2012
Who needs a barbell when you can overhead squat your kid
Strength: Kettle bell Snatch Ladder 1-5
February 23rd, 2012
CFK hanging out by the box with our friends from CF Division after an epic flash mob event at Yonge and Dundas Square in Toronto. It was a great way to kick off the 2012 Opens!!
Today’s WOD
CrossFit Games Open 12.1
7min amrap
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Movement Standards
Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.
February 22nd, 2012
Reebok has definitely given CrossFit the exposure it deserves. With commercials earlier this month during prime time TV and now setting up an expo at Yonge and Dundas Square for the start of the 2012 CrossFit Open. Let the games begin!!
The Reebok store at Sportsworld Crossing is offering CFK members an on going 40% discount on all apparel. Just show your key tag
Strength: 5×5 Front Squats
Today’s WOD
“Annie”
50-40-30-20-10
Double Unders
Situps
Post times to comments
Trainer’s Tips: This is a quick one! Keep your rest to a minimum. It will come down your competency in these 2 movements.
We have 29 of our own signed up for the CF Open starting on Saturday at 1pm. For those of you who are still on the fence, you have until Feb 26th at midnight to make your decision and sign up! CrossFit Division who has 20+ people competing, will be joining us for WODS 1,3 and 5!! For those of you who aren’t competing, please come out and cheer on our athletes.
February 21st, 2012
The Sport of Fitness has Arrived
skill: double unders
Today’s WOD
30 thrusters 95/65
10 KBS 1.5/1.0
20 thrsuters 95/65
20 KBS 1.5/1.0
10 thrusters 95/65
30 KBS 1.5/1.0
Trainers’ Tips: Break up the thrusters into manageable sets right off the bat. Going to failure will force you to rest longer. You should be able to push yourself with the kettlebell swings, depending on how much the thrusters take out of you. Should be a quick one.
February 20th, 2012
HAPPY FAMILY DAY
Today’s WOD
6 minute amrap:
100m Row
7 K2E
rest 2 min
6 minute to find…
1 rep max Thruster
2 min rest
6 min amrap:
5 KBS 2/1.5
5 burpees
6 min amrap:
15 Box Jumps 24/20
15 Ball Slams 25/15
post reps and loads to comments
CLASSES ARE FILLING UP FAST TODAY!! PLEASE SIGN UP.
February 18th, 2012
Today’s WOD
50 Double Unders
15 Ring Dips
500m Row
50 Walking Lunges
21-15-9
Wall Ball Shots 20/14, 10′
Push-Ups
Then
50 Walking Lunges
500m Row
15 Ring Dips
50 Double Unders
Post times to comments
A reminder that family day classes on Monday will be at 8am and 9:30am
February 17th, 2012
Februay 16th, 2012
February 15th, 2012
February 14th, 2011
Happy Valentine’s Day!
Coaches Tips: The first few rounds you should be able to get away with only setting down the bar between rounds. When you get to the point where you can’t get through a round, have a plan as to when you will rest. Setting down the bar at the wrong time will mean extra work .
February 13th, 2012
February 12th, 2012
Thanks Team CFK for coming out to our 3rd annual Spin12 event supporting St. Mary’s Cardiac Centre as well as helping to support local athlete’s. This is the 3rd year Mandy Bujold has received the athletic grant. Well deserved!!!
Lifting Class- Putting the FUN back into functional movement with hip extensions!
Good luck to everyone running in the Re-Fridgee-Eighter 8k and 8 mile road race tomorrow. Bundle up!!
If anyone is interested in going out and cheering our athlete’s, the run starts at 10am from RIM park in Waterloo.
Just a reminder that the lifting class starts at 10:30am and open gym will start at 11:30am
February 11th, 2012
Today’s WOD
For time:
On a continuous running clock complete the following:
2 Rounds:
25 Wall Ball 20/14, 10′
15 Dead Lifts 185/135
1 Rope Climb
500m Row
2 Rounds:
25 Slam Ball 25/15
15 Burpees
1 Rope Climb
500m Row
4 Rounds:
6 Pullups
12 Push-Ups
24 Walking Lunges
Post times to comments
Please arrive early to warm-up then get your station set up so we can start on time.
Just a reminder that the lifting class will start at 10:30am tomorrow and open gym will start immediately after at 11:30am until 1pm.
February 10th, 2012
February 9th, 2012
A truly touching testimonial from Kevin Simpson. Please read.A tribute to the people and process of Crossfit: Crossfit saved my life.When I started attending Crossfit classes just over a year ago I was using physio to fix my shoulder, elbow and knee. I still hadn’t regained my strength and stamina after I donated a kidney to one of my brothers in 2007 and as a result I was getting fat, in chronic pain, and becoming inactive.I was inspired to join Crossfit after seeing my son progress over the previous summer from a skinny kid to a fit, well muscled young man. While in Sault Ste. Marie for a summer job, he did the WODs on his own at Catalyst Athletic and Crossfit. His summer long efforts culminated in 2 “muscle ups” the day he left town to come home. I was hooked on his success.Over the years I had discovered jogging and weight training for fun and fitness. I liked the intensity of my workouts and feeling strong and fit. I pushed myself to a high level of fitness before the kidney operation. I had no idea how long the recuperation would be but even a couple years later I didn’t have the stamina to do an hour long workout like I’d been in the habit of doing. And my injuries were becoming more chronic resulting in physio treatments several times a week. I realized I was in a cycle of exercise, injury, physio treatment and recuperation only to see it happen over again. And those were with trainer led workouts making sure my form was correct. Between my skiing knee injury and only 1 kidney, I resigned myself to never running again. My doctors had warned me against getting dehydrated – always a risk in running or sports in hot weather.I took a chance with the classes in Crossfit – I was in pain and I struggled with all the moves. But as I continued I realized that my shoulder and knee pain was not worsening and in fact I was improving slowly. It was helpful that the exercises were scaleable and being in a group meant that I was getting caught up in everyone’s enthusiasm and energy. I realized that while the wods are (usually) intense, they are usually no more than 15-20 minutes. I can cope with that duration. Slowly I got stronger and slimmer. For example now I can do pullups, pushups and squats proficiently with little or no joint discomfort. Any physio I do now is about improving my range of motion.Crossfit is FUN. Doing the prowler push, pulling a sled, climbing the cargo net and rope, or anything outdoors is terrific. And it gives me bragging rights such “The Murph” on Remembrance Day! I still find it hard to believe that I did it, - 1 mile Run, 100 Pullups, 200 Pushups, 300 Squats, 1 Mile Run - much less show up the the next morning for the Saturday wod! Running the 5 km time trial last fall was an awesome accomplishment. It was so easy that it took a while to sink in that it had been years since I had run 5 km. In October (with very little preparation) I completed 85 kms in the 100 km Tour de Hans bike race, before my body seized up. I couldn’t have done this well without Crossfit. Today I can do most of the moves. As I’ve recorded my times or weights I’ve seen progress in my times and weights. My shoulder, elbow and knee pain has subsided and I feel better and stronger than I have in years.The professionals at Dearborn Health in Waterloo and Eric Wood at Physiofitness Cambridge have been a tremendous help in overcoming my injuries and range of motion limitations.I appreciate the efforts of Joanne and Lance, Pauly, Dianne, Paul, Lars, Art, Murph, and Glenda in making Crossfit Kitchener a successful organization. To my fellow crossfitters – a high five and “Good Job”!Fitness is my sport – I am so happy to carry, catch, climb, jump, lift, pull, push, row, run, skip, squat, throw and walk.
Today’s WOD
February 8th, 2012
Celebratory Moment
Bonjour everyone!
Some of you might have noticed that I am not in the gym as often as I once was, neither for training nor coaching. And when I do come in, often at lunch time, I’m asked what have I’ve been up to. Well, I thought it would be a good idea to share with all of you the secrets of my new approach to life: balance!
One of the tenants of CrossFit is in fact a concept of overall balance – you should not focus on one aspect of health/fitness at the expense of another (I was once guilty of this!). I have come to realize that this spills over into day-to-day life as well. So I decided to back off from purely physical conditioning and focus a bit more attention on other great things life has to offer. I am so happy with the life I have: I am fit, physically, mentally, emotionally. I eat a balanced diet, comprised of aspects I have learned from CrossFit, plus I allow myself to indulge on occasion, ensuring again a proper balance of health and peace of mind. I can honestly say I am the happiest and healthiest I have been in my entire life.
And now I am entering yet another new phase. In August of this year, my girlfriend Genevieve and I will be expecting our first child. Needless to say we are both very happy and excited. Thanks to CrossFit, I am more ready than ever to be strong, fit and fast for our soon to be little one. I hope to see all soon.
-Arthur
strength: 5 sets glute ham raises
Today’s WOD
Every minute on the minute for 10 min:
Do 1 squat clean and then with the barbell in the racked position,
walk 10′. Without putting the barbell down, perform 2 push jerks or
2 split jerks. Start light and work your way up.
5min rest then….
2000m row
Post Load and time to comments
Trainer’s Tips: This is a lot tougher then it looks. Start light, I would suggest no more than 95lb for men and 65lb for women
and keep the increments small. If you can get to body weight without dropping the bar, you’re doing good.
The 2k row usually starts off feeling easy, but gets really tough for the 2nd thousand. Keep that in mind
when you’re picking your pace.
February 7th, 2012
Today’s WOD
20 min AMRAP
February 6th, 2012
