The Brownell Kiddo’s cheering on their folks, Carlye and Todd during yesterday’s WOD.
Today’s WOD
10 Burpee Box Jumps 24/20
20 Ball Slams 25/15
30 KBS 2/1.5
40 Wall Ball 20/14, 10/9
50 Push-Ups
100 ft Walking Lunges w/plate
Post times to comments
DON’T FORGET THAT THE 9AM AND NOON CLASS ARE CANCELLED TODAY. ONLY A FEW SPOTS LEFT FOR THE “300″ CHALLENGE . BBQ WILL START AT 3PM, NOT 2PM. RAIN OR SHINE! PRAY FOR SHINE!
01/06/2012 | Categories: Uncategorized | Leave A Comment »
Coach Paul with his KW Powerlifting team heading to the provincials. Good luck guys!! Go team go!!!!
Today’s WOD
10 minute AMRAP @ 90% aerobic effort
5 Push Press 75/55#
5 Burpees
25 Double Unders
Rest 5 min
10 minute AMRAP @ 90% aerobic effort
6 Hang Power Cleans 135/95#
6 Box Jumps 24/20″
Row 200m
Rest 5 min
10 minute AMRAP @ 90% aerobic effort
5 Ring Dips
5 C2B Pull Ups
10 Alternating Lunges
Post # of reps to comments.
Trainer’s Tips: Try to keep a steady pace throughout the entire WOD. This will be a long one, so make sure you rest and take in water during your recovery. 90% may be a little tough to maintain for 10min so if you have to, back off a little to find a more sustainable pace.
JUST A REMINDER THAT THE 9AM AND NOON CLASS WILL BE CANCELLED ON SATUDAY DUE TO OUR ANNIVERSARY CELEBRATION. DON’T FORGET TO SIGN UP FOR A HEAT ON THE ON-LINE SCHEDULER. WE WILL START IMMEDIATELY AT 11:30AM WITH A RUNNING CLOCK. THERE WILL BE A TIME CAP OF 25 MINUTES FOR THE 300, ALLOWING A 5 MINUTE TRANSITION/SET-UP BETWEEN HEATS SO BE ON TIME AND WARMED UP AND READY TO GO FOR YOUR HEAT!!! GOOD LUCK!!
31/05/2012 | Categories: Uncategorized | 8 Comments »
Today’s WOD
Deadlift Heavy Triple in a few sets, low rest
3 sets of 7 TnG DL, heavy
7 minutes practice HSPU
3 x 21 KBS Unbroken ; rest 1min between sets
Post loads to comments
30/05/2012 | Categories: Uncategorized | 3 Comments »
Getting the job done!
Today’s WOD
30 Minute AMRAP:
7 KBS 1.5/1 pood
7 T2B
7 Burpees
7 pull ups
21 Double Unders
*Every 5 rounds 200m run
RUN GROUP WILL MEET AT THE GYM AT 6PM TONIGHT
DON’T FORGET TO SIGN UP FOR THE 300 CHALLENGE ON SATURDAY. THE HEATS ARE FILLING UP .THE 9AM CLASS HAS BEEN CANCELLED DUE TO OUR ANNIVERSARY CELEBRATION
29/05/2012 | Categories: Uncategorized | Leave A Comment »
Pauly’s favourite snack….almond butter with anything
Today’s WOD
Power Clean 3,3,2,2,1
rest 2min
6 sets of 5 Touch and Go Power Cleans
rest 45sec
3 Rounds:
20 Alternating Pistols
Accumulate 30sec L-sit on rings
If Pistol squats and L-sits on rings are beyond your ability, then alternate with:
3 rounds:
50 air Squats
1 minute plank
Trainer’s Tips: Simply a test of skills. As far as pacing, there really is no strategy. If you do have the ability to hammer out pistol squats and settle into position for L-sits, then the level of ability will determine your pace. For the alternate version, squat away! It is 3 rounds of 50. Your legs will let you know if you have to break. It shouldn’t effect your plank too much.
28/05/2012 | Categories: Uncategorized | 2 Comments »
Prom night CrossFit Style featuring our very own Claire Matlock.
Strength: Squat Snatch – Build to a 1RM
Today’s WOD
5 Rounds
*1 Squat Snatch 115/80
*9 Overhead Squats 115/80
30 Mountain Climbers
*For those of you who have yet to master the Squat Snatch and Overhead Squats, substitute with Squat Clean and Thruster.
Post loads and times to comments
Trainer’s Tips: Get the first round out of the way and determine your pace for the rest of the WOD. If you are doing the Squats at Rx’d weights, you may have to break the reps up into 2 sets. If you have to 3 sets, especially in the first or second round, then you should probably scale the weight down. Slow your pace down on the Mountain Climbers in the 2nd and 3rd round and if you have to, take a quick break at 15 reps. If you are pacing it right, then you should be able to hammer through them in the 5th round.
For those of you that are substituting the snatch and overhead squat for a clean’s and thruster’s, still do the snatch during the strength portion but focus on technique over weight.
27/05/2012 | Categories: Uncategorized | 1 Comment »
Today’s WOD
12 Rounds:
200m Sandbag Run
5 Power Cleans
10 Burpees
Post times to comments
25/05/2012 | Categories: Uncategorized | Leave A Comment »
Strength/Skill review: warm-up with KB C&P
Today’s WOD
“Daniel”
50 Pull-ups
400m Run
21 Thruster’s 95/65
800m Run
21 Thruster’s 95/65
400m Run
50 Pull-ups
Post time to comments
Trainer’s Tips: Daniel kind of looks like Fran’s bigger, older brother, but I think Fran still leaves me worse
for wear! I can never stress to you enough about pacing in these longer endurance type WODs. Keep it
steady and fast, but manageable. Break up the pull-ups into sets similiar to what you would do in an
Angie. Quick breaks and right back up to the bar. Quick paced run and for your thruster’s, you can try 2 sets
for the first round of thruster’s, but you may have to break it into 3 for the second round
24/05/2012 | Categories: Uncategorized | Leave A Comment »
Skill/Strength: floor wipers
Today’s WOD
3rounds:
30 Wallball 20/14, 10′
20 double unders
10 hspu’s
Post time to comments
Trainer’s Tips: Depending on your proficiency in thes 3 movements, this WOD can be done relitively quickly. All 3 movements with their rep schemes might look tempting to try to do them unbroken, but that could prove for an ugly 3rd round, possibly even 2nd round. Obviously try to do the double unders unbroken, but I’d recommend breaking the wall ball into 2 or 3 sets and the hspu’s into 2 sets. This will also help keep the rest between movements to a minimum.
Just a reminder to sign up for the “300 Workout” anniversary WOD on June 2nd. Celebratory BBQ to follow the WOD.
23/05/2012 | Categories: Uncategorized | Leave A Comment »
Team Work!
Today’s WOD
10min to find a 1RM Front Squat
then…
6 5min rounds
3 heavy unbroken Front Squats at 70-80% of 1RM
200m Row
Rest to the remainder of the 5min round
Post Loads and time to comments
Trainer’s Tips: Make sure you pick a weight that will allow you to keep the Front squats unbroken throughout the WOD. If you struggle with Front Squats, 80% might still be too much. When you rack the bar, transition to the rower for a near max effort 200m row. Do not rush through the Front Squats just to get to the rower quicker. Keep the weights heavy and then track your row time seperately. A good pace to start with for the row would be your 500m pace and try to maintain or improve.
Tonight’s Run Group will meet at McKlennan Park at 6pm in the first Parking Lot off of Ottawa St.
22/05/2012 | Categories: Uncategorized | 3 Comments »
Congratulations to our most recent Bootcamp Grads! The improvements that were made in four short weeks were amazing! This group even got together at a local pub to celebrate after the last class. Way to go guys!!! See you in class.
Today’s WOD
12min to find a 1RM Squat Clean
5min rest /set-up
5min amrap x 3
10 Squat Cleans @ 60% of 1RM
10 Ring Dips
2min rest
Post Loads and reps to comments
Trainer’s Tips: This will test your muscle endurance. Pacing will play a huge factor in to how well
rounds 2 and 3 will go. Try to back off a bit in round 1, maintain in round 2 and put whatever you
have left into round 3.
RUN GROUP WILL MEET AT MT. TRASHMOORE (AKA McKLENNAN PARK) ON WEDNESDAY AT 6PM. PLEASE PARK IN THE FIRST PARKING LOT LOCATED OFF OF OTTAWA ST.
21/05/2012 | Categories: Uncategorized | Leave A Comment »
Holiday team WOD
In teams of 5?
1k run as a team
Station 1
40m Prowler Push 180/140
100m Sandbag Run
Station 2
500m row
21 Deadlifts 135/95
Station 3
25 Burpees
15 Hang Power Cleans 135/95
Station 4
20 Box jumps 24″/20″
9 Shoulder to Overhead 135/95
1k run as a team
Each team member is required to complete the work above. At each station, 2 people can be working at the same time. One for each movement. Once everyone on the team has completed the required work, the team may move on to the next station. This WOD was designed for teams of 5, but may be altered depending on how many people show up.
Just a reminder, we are only open for 2 classes today. 8:30am and 10:00am.
20/05/2012 | Categories: Uncategorized | 2 Comments »
Vicki and Amie finding time to fit in a WOD in Vegas
Today’s WOD
“Pauly Special”
The gym will be open for 2 WOD’S on Monday. One at 8:30am and one at 10am. Happy Long Weekend!!
18/05/2012 | Categories: Uncategorized | Leave A Comment »
Ryan rocking in on the hang power cleans during the second WOD at the Regionals this past weekend
Today’s WOD
“Cindy”
20min amrap
5 pull-ups
10 push-ups
15 squats
Post # of rounds to comments.
Trainer’s Tips: The key to Cindy is all about pacing.
Know how many rounds you want to complete and figure out how much time per
round you need. You also have to consider rest and fatigue when pacing as well. ie. If you want
to complete 16 rounds, your calculations will tell you that you need 75sec / round. Well you
will want to complete the work in probably around 60sec. For the first few rounds you might
also want to put some time in the bank by doing them non-stop or with only a few seconds
of rest. Once you start feeling a little fatigued, rest the full 15sec after each round.
DON’T FORGET TO JOIN US AT 8:30AM OR 10AM ON MONDAY FOR THE HOLIDAY WOD.
17/05/2012 | Categories: Uncategorized | 1 Comment »
There’s those shorts again! Stay tuned for Paul T in his SKINS!!!
Today’s WOD
Part 1
10min to establish a 1RM Push/Split Jerk
Part 2
4 – 2 min rounds with a 3min rest
5 Deadlifts @ 75% 1RM
burpees for the remainder of the round
Part 3
cool down- 1500m row at 75-80% of your 500m pace
pace=(your 500m time in seconds)/.75 or .8
i.e: If I row 1:35 for 500m, my calculation is…95/.8=118, so my pace would be 1:58
Post loads and # of burpees of Part 1 and 2 to comments.
Trainer’s Tips: Warm-up for the Push Jerk prior to the start of the WOD. You only have 10min
for Part 1 so you have to keep your sets no more than 2min apart. For Part 2, this should be a
hard effort, however I do want you to take the time to reset to protect your back. If you have
had any back issues or a tendency to round your back, reduce the weight and work on perfect
form.
WE WILL BE OPEN ON HOLIDAY MONDAY FOR 2 WODS AT 8:30AM AND 10AM
Please sign up online!
16/05/2012 | Categories: Uncategorized | 1 Comment »
Elise and Dan, pictured with Pauly on the cargo net, brought in their teams from Manulife for a brutally fun corporate team challenge. To book a corporate team building event at CFK, contact joanne@crossfitkitchener.com
Strength: 12min to find a 1 rep max hang snatch
Today’s WOD
5 -4min rounds
3 hang power snatches @ 80% of 1RM
15 toes to bar
100m run
Rest to the remainder of the round
Post loads and total time of work to comments.
Trainer’s Tips: This should be a hard effort, right at the top of your aerobic threshold. There
will be pacing involved to ensure that you do not burn out in the later rounds. Keep track of
your times on the clock and try to maintain or better your pace with each round.
THE RUN GROUP WILL MEET AT CFK @ 6PM TONIGHT
DON’T FORGET ABOUT THE SKINS EVENT HAPPENING FROM 5PM-8PM
15/05/2012 | Categories: Uncategorized | Leave A Comment »
CFK on the Cat Walk. I’m too sexy for my Skins!!!
Speaking of Skins, don’t forget about the SKINS (compression gear) half price sale at the gym on Wednesday night between 5pm and 8pm. A SKINS representitive will be here with samples to try on and answer any questons you have.
If any of you guys dig the shorts our Models are wearing and would like to order a pair, send me an e-mail with your waist size before June 1st.
Today’s WOD
warm-up
1k run (turn around at the green Hwy 7&8 sign just past Carwood and Courtland in front of the YMCA)
In teams of 3:
6km row switching every 90sec
cool-down
1k run
Post time to comments.
Trainer’s Tips: The warm-up and cooldown should be just that. Run at 75-80% of your
5k pace (conversation pace). For the row, it should be a hard effort at 85-95% of your 500m pace ( too hard to talk)
14/05/2012 | Categories: Uncategorized | 4 Comments »
We’re proud of our CFK team who competed at the Regionals this past weekend. The competition was tough and they gave it their all.!! Congratulations Ryan, Lars, Paul, Courtney, Lauren and Amber on a great effort!! Thanks to our subs, Blyth and Lindsay for training extra hard in case they needed to step in.
Today’s WOD
“Regionals Games WOD 4″
50 Back Squats 135/95
40 Pull-ups
30 Shoulder to Overhead 135/95
50 Front Squats 85/65
40 Pull-ups
30 Shoulder to Overhead 85/65
50 Overhead Squats 65/45
40 Pull-ups
30 Shoulder to Overhead 65/45
40min time cap
Post time to comments.
Trainer’s Tips: This was at the request of our members who were at the Regionals on Saturday
and got to witness this gruelling WOD. What can I say?!? I was on the floor judging this event
and saw this WOD get the better of some of the top CrossFitters in Eastern Canada. To say
“scale accordingly” is an under statement. There are 150 weighted squats, 120 pull-ups and
90 shoulder to overhead. For a lot of you, I not only recommend scaling weight, I also
recommend scaling the reps. No racks or multiple bars and athletes are required to strip and
load the bars themselves. Steady pace is required for this WOD, so don’t go out at a
blazing pace or you will not last.
13/05/2012 | Categories: Uncategorized | 6 Comments »
Day 1 recap: The bleachers were full….. (arrive early on Saturday to get a seat) the energy was high and Angela’s whistling was really really loud. Thanks Ange and all the other CFK supporters who came out to cheer on our team. After Day 1 our CFK team is sitting in 17th place out of 30 teams. They worked hard and almost looked like they were having fun! The fun continues tomorrow at 9am with the WOD 3. Here’s more details about the event http://games.crossfit.com/article/regional-report-leblanc-bazinet-and-larouche-lead-way
Today’s WOD
“Chief”
5 Rounds:
3 Min Amrap
3 Power Cleans 135/95
6 Push- Ups
9 Squats
1 Min Rest
Post Reps to comments
Just a reminder,we will be closed on Sunday due to Regionals.
11/05/2012 | Categories: Uncategorized | 2 Comments »
Good luck to our CFK team who are heading to the Regionals today. Courtney, Lauren, Amber, Lars, Ryan and Paul T…. kick butt!! Check out the article in The K-W Review about our team heading to regionals.
Today’s WOD
“Filthy Fifties”
50 Box Jumps 24/20
50 Jumping Pullups
50 Kettle Bell Swings 1.0/.75
50 Walking Lunges
50 K2E
50 Push Press 45/35
50 Back Extensions
50 Wall Ball 20/14, 10′
50 Burpees
50 Double Under’s
Post times to comments
JUST A REMINDER THAT OUR SUNDAY LIFTING CLASS AND OPEN GYM IS CANCELLED DUE TO REGIONALS
10/05/2012 | Categories: Uncategorized | 1 Comment »
Today’s WOD
15 min AMRAP
2 muscle ups
7 OHS 135/95
alternative WOD
15min amrap
5 Ring Rows
5 Push ups
7 Front Squats
Post scores to comments
Trainer’s Tips: Ok, so what’s up with the alternative WOD? Well you may be nowhere near a muscle up, and 4 pullups and 4 ring dips for every rep may seem more like punishment for not having a muscle up, than a progression. And the same may go for overhead squats. Every rep may seem like you are getting that much worse instead of that much better at performing them. So if this sounds familiar, then maybe the alternative WOD is for you. You need to find a sustainable pace early in this WOD or you will fade way too early. Get the first round under your belt and then settle in for the long haul.
09/05/2012 | Categories: Uncategorized | Leave A Comment »
Mandy and her coach Rick have finally arrived in China for the world championships where Mandy will fight for her Olympic dream! Rick has informed us that the internet access is very restricted….no facebook and no youtube…email is also restricted/limited. Updates on Mandy may not be up to the minute. Up to the minute live results should be on www.aiba.org. Keep Mandy in your thoughts/prayers our the next couple of weeks and send your positive vibes her way!! Go Mandy Go!!!
Today’s WOD
warm-up: 5min run/row
Today’s WOD
5 rounds
45 sec Max Reps C2B Pull ups
15 sec rest
45 sec 5 Front Squats 135/95, 3 Push Jerks 135/95
15 sec rest
cooldown 5min run/row
Post scores to comments
Trainer’s Tips: For the warm-up and cooldown, maintain an even pace throughout at about 80% of your 5k pace. Pay attention to how much distance you cover for the warm-up and try to equal it in your cooldown. For the main WOD, don’t kill it in the first round or you will not last. Choose the number of reps you want to achieve in the first round and take the extra rest. If you feel like you can do more, increase the number in the 2nd or 3rd round.
ANOTHER REMINDER THAT THE RUN GROUP WILL MEET AT THE GYM AT 5PM TODAY INSTEAD OF 6PM
THE GYM WILL BE CLOSED ON SUNDAY DUE TO REGIONALS. SORRY FOR ANY INCONVENIENCE .
08/05/2012 | Categories: Uncategorized | 1 Comment »
Sexy Sargla’s
Another amazing success story!!!
My Whole Thirty experience – Take 1:
I started my adventure into the Whole 30 on April 2nd, 2012 after seeing the amazing results my wife was able to achieve in such a short period. But more importantly, I came to realize that the mirror and my mind have been playing tricks on me over the past couple of years. See the mirror and your mind will lie to and convince you into believing that things are better than they actually are. I fell into a trap of deception over the past couple years – getting consumed by work, business, poor habits/choices, and as a result I grew to a size that was not only unmanageable, but down right unacceptable! See my wife and I were very much engaged in physical activity earlier on in our relationship and we enjoyed being in great shape but again other things took priority and as such our training was the first to go. As such I became a product of my own doing and unintentionally abused my body.
Problems I faced going into the Whole Thirty:
- Excessive weight
- Excessive snoring
- Poor eating habits
- Lack of energy during the day/evenings
- Social cigars
- Social drinking and some
Progress:
April 2nd – started the whole thirty with great anticipation
April 4th – had the best sleep in years and continue to sleep without interruption
April 5th - - May 2nd – had more energy through the days and evenings then I’ve had in years – felt focused, clear minded, with a greater levels of concentration
April 9th or 10th – snoring stopped or at least subsided to the point my wife no longer had to body check me or smack me in the middle of the night
Note: after the first week, it was smooth sailing in terms of eating, coffee without milk, steak without extra garbage, no desire for sugar or treats, desire for alcohol etc.
Cold hard facts that I realized from the Whole Thirty:
- Lost 24lbs off my frame
- Sleeping better than ever
- Clearer thoughts and more patience
- It was completely doable and something I can repeat in choices I make going forward – sure Easter was hard and my first visit to the cottage was tough realizing I wouldn’t have a cold beverage but going forward healthy choices will be much easier
- It’s far easier for me to understand what I should and should not be putting in my body – changing the programming over the past few years.
Now don’t get me wrong 30 days won’t necessarily change all the years of negative programming but like training and repetition we (I) will grow to minimize and –eventually- cut out those harmful habits that have been silently taking years off my (your) life.
I’m very excited to continue this program the best I can during the summer months and look forward to September when I will start the Whole Thirty again with complete discipline. In the meantime, I have my sights on another 20lbs and I’m confident that if I stay aware of my choices and try to maintain commitment that the other 20 will fall off between now and then.
I want to personally thank my wife for her commitment to me and this plan and to all of the wonderful folks at Crossfit Kitchener for their continued support and kind words.
Folks, in closing, this is not a gimmick or fad, this is a life changing experience that if followed and appreciated will undoubtedly make a mark on your life.
Note: I do have pre and post pictures but I think I will reserve those until that other 20lbs falls off before sharing. Though I will share a picture of my wife and I back in 2002 – this is my inspiration and motivational picture to not only get back in that shape, but be stronger, faster, fitter!
Yours truly,
Malcom S.
Strength: 3 rounds HPC x 1, PP x 3, Jerk x 1
Today’s WOD
10 Rounds
Hang Power Clean x 3 – heavy
Row 100m @ 100%
REST 3 min
Post loads and times to comments
Trainer’s Tips: Hard and Fast! When figured out your weight for the HPC’s, choose one that should allow you to do all 3 reps without dropping the bar. Get through the 3 reps as fast as you can and then sprint the 100m row.
JUST A REMINDER THAT THE RUN GROUP WILL MEET AT THE GYM ON WEDNESDAY AT 5PM INSTEAD OF 6PM
07/05/2012 | Categories: Uncategorized | 6 Comments »
With great weather comes a great turnout and great times for our 5k time trial. 26 CFKer’s lined up Sunday morning and proved how much our program helps in all aspects of life and sport. Most of them only run when it comes up in the occasional WOD, but were able to set new pb’s. Good job guys!
strength: Back squat 10 min to build to a heavy triple
Today’s WOD
5 rounds
7 Touch N Go power snatch
7 Burpees (fast)
15 DU’s
20 sec row
REST 3 min between rounds
Trainer’s Tips: Pick a weight for the snatches that allows you to do all 7 in a row. The purpose of this WOD is to continue moving through each round, full recovery and go hard again. Keep track of your time for the work portion and try to maintain pace throughout.
The Run group this week will meet at the gym at 5pm instead of 6.
06/05/2012 | Categories: Uncategorized | 1 Comment »
Congratulations to our most recent Bootcamp Grads! The improvements that were made in four short weeks were amazing! This group even got together at a local pub to celebrate after the last class. Way to go guys!!! See you in class. 
