Thanks to Dr. Sean Delanghe for presenting an awesome running seminar!
The weather is going to be perfect for our 5km Time Trial so come on out and kick start your day. Lots of people planning to scale it with the 3km distance too. See you all at 10 am!
JUST A REMINDER ABOUT THE 5K (3K SCALED) TIME TRIAL ON SUNDAY AT 1OAM. IF YOU DON’T LIKE RUNNING YOU SHOULD DEFINITELY COME OUT! THIS IS A BENCH MARK WOD SO COME OUT AND EITHER BEAT YOUR PREVIOUS TIME OR SET A BENCH MARK.
Trainer’s Tips: You might remember this from last years Regionals. Challenging is an understatement! Make sure you scale accordingly. I am not expecting to see a lot of rx’d on the white board, however you should still make this WOD a challenge. Your deadlift weight should be around 75% of your 1 rep max. Make sure you maintain form throughout the WOD, setting up for each rep if need be. For the boxjumps, if you are accustomed to doing them rx’d, then step it up to 30″/24″. If you scale them then try them at the next interval. (i.e. if you usually do 16″ try 20″)
Adelia and all the others from the CFK run group pushing their way through the final few metres of the Mt. Trashmoore Monster last night. The rain held out and the turnout was great! This group meets every Wednesday at 6pm. (next week 5pm). Location will be announced on the website Tuesday evenings. Novice and seasoned runners are welcome !
Today’s WOD
1-2-3-4-5-6-7-8-9-10
HPC 135/95
10-9-8-7-6-5-4-3-2-1
Burpees
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Trainer’s Tips: Ok, I was going to post the Hero WOD J.J. but decided to go a little easier on everyone, so I dropped the weight on the hpc by 50lb and changed the c2b pull-ups to burpees. Easy eh? Ok, still tough, but somewhat manageable. It will be nice to get the bulk of the burpees out the way early on, but that bar will get heavy. As we get further into the WOD know when you are going to set the bar down. If you wait until you can no longer hang on to the bar, you will be reduced to doubles or even singles in the end. Keep the reps manageable!
ONLY 2 SPOTS LEFT FOR THE RUNNING SEMINAR SERIES STARTING ON SATURDAY AT 1PM. E-MAIL joanne@crossfitkitchener.com IF YOU ARE INTERESTED.
Trainer’s Tips:Start your row at about an 80% pace, or 15-30 sec off your 500m pace. The slower pace will put you in a position to pump out more sit-ups. If you go too hard for the row, it will only leave you sucking wind and unable to jump right into the sit-ups.
THE RUN GROUP WILL START AT Mc LENNAN PARK (AKA MT. TRASHMOORE) AT 6PM TODAY.
Dr Rob Green wrapped up his 3 part mobility worshop series this past Sunday. Everyone who attended benefited from his knowledge and guidance.
Today’s WOD
20 min amrap
For the 1st 10min:
25 Back Squat 135/95
400m Run
For the last 10min
25 Wall Ball 10′ 20/14
400m Run
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Trainer’s Tips:Again this one is all about a steady pace. No red lining! You might do the first couple of rounds unbroken with the back squat or wall ball, but that will be hard to maintain and will only reduce you to a crawl later on. Choose a reasonable pace early and it will pay off in the end.
Trainer’s Tips:Pacing will be huge for this WOD. Nice and steady for both movements. You do not want to put yourself into a deficit that you won’t be able to come back from. Try to keep an even pace on the C&J’s throughout and if you can, make up time on the box jumps in the last 2 rounds. Anywhere from 6-10mins is a reasonable time to shoot for.
Don’t forget about the Whole 30 Challenge starting on May 1st . Add your name on the chart which is posted on the wall near the front desk.
Check out this video of Sarah Outen as she prepares to launch her solo row across the Pacific Ocean. It is part of her Human-Powered Journey around the world by kayak, bike and row boat. You can also check out her website and follow her journey.
Today’s WOD
In teams of 2
100 Burpees
100 Ball Slams
100 Kettlebell Swings
100 Lunges
While one person works the other rows 500m then switch.
In this workout you move from each of the five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Trainer’s Tips: “Fight Gone Bad”! Everyone’s favourite. Hold back on your first round!I can’t tell you how many times I have seen someone open up with a score of 150 in the first round, and then finish with a score of just over 300 after the third. Keep your rounds consistent for the best score. Since your score is for total reps, know where you can make up reps. ie. if you are strong at box jumps make the transition from SDHP at 50 seconds to get in a full minute of box jumps. Have a strategy!
Our Run Group absolutely killing it during the 100m repeats last night at the track! If you are looking to gain some speed then come out next Wednesday at 6pm to our weekly run group. It will pay off in the gym or your next 5k!
Today’s WOD
5 rounds:
8 Deadlifts 275/185
8 Ring Dips
16 Kettlebell Snatches 1.5/1.0 (8L and 8R)
Trainer’s Tips: Tough movements! Make sure you keep your back straight when you
are doing your deadlifts. Re-set with each one if you have to. Keep your ring dips in
check. Avoid going to complete failure early on. It will only slow you down later. This
is heavier then we usually go for KB snatches. Give it a shot, but don’t be afraid to
scale it down if need be.
DON’T FORGET ABOUT THE 3 DAY FAMILY AND FRIENDS 40% OFF EVENT AT THE REEBOK RETAIL STORE AT SPORTSWORD CROSSING ON APRIL 26TH, 27TH, 28TH. COUPONS ARE AVAILABLE AT THE GYM OR SHOW YOUR CFK KEY TAG TO RECEIVE THE DISCOUNT.
Lars, Paul T, and Bill represented CFK well at the OPTathlon this past weekend in Chicago. Lars finished 7th, Bill 30th and Paul 31st. Well done guys!! Check out the events they had to perform http://optexperience.com/blog
Skill: 3X50′ Broad Jump (Take your time. As few jumps as possible)
Today’s WOD
5-10-15-20-25-30
Burpees
30-25-20-15-10-5
Kettlebell Swings 1.5/1.0
Trainers Tips: Just find your pace and try to maintain. If you go to hard you will hit
a wall fast. If you take too long of breaks, this WOD will seem to go on forever. Just
start off at a steady, quick, but maintainable pace and you should get through this
We put the folks from Reebok to the test last night with their first CrossFit WOD. We had one puker in the group. Never eat pizza before a WOD! Lesson learned. Pretzels are okay!!
Remember to show you CFK key tag to receive 40% off at Reebok Sportsworld Crossing and Reebok located at the St. Jacobs outlet mall.
Today’s WOD
“CrossFit Total”
Back Squat 1-1-1
Strict Press 1-1-1
Deadlift 1-1-1
Your score is the combined total weight taking your best lift from all 3 lifts.
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Please be on time for this wod as it will take close to a full hour to complete
Trainer’s Tips: Make sure you are warmed up properly for each lift, but don’t
waste yourself by doing to many lifts. When you are ready to go for it, choose
a weight that you know you can do for your first lift. If you know you are going
to PB today on that lift, then try for the PB on lift 2. If you are unsure, then do
your previous PB on lift 2 and then go for a new PB on lift 3.
Where in the world is FRAN?? It was at CFK last night!!! As usual, our CFK gang rose to the challenge and took on our twisted Barvarian themed Fran. The video will be released soon. Good luck Corey, Sunghee and Kaelin as you continue on your epic adventure through Europe. Wherever you are, whatever you’re doing always remember celebrating Oktoberfest in April with your CFK family!!!
Today’s WOD
5 rounds:
200m run
7 HSPU’s
10 Overhead Squats 95/65
Trainers Tips: Keep Moving! At some point you will slow down, but just keep your
While visiting New Delhi, Dave and Dianne stopped in for a WOD at CrossFit Himalaya and judging by Dave’s shirt, they put him through the wringer, or it could be the 100° heat!
Here’s what Dave had to say about his experience:
Hi all
I had a great WOD this morning (Monday) at Crossfit Himalaya. The “other” good looking
guy is Piyush Pandey, the head coach at this (and another) club. Today was the first day
since I came that it was open (too late Saturday, closed Sunday) but I think I’ll go tomorrow
for sure. Looking forward to getting back to Kitch.
Regards
David Swayne
Skill: Work on what you suck at!
Today’s WOD
“Fran”
21-15-9
Thruster’s 95/65
Pull ups
Trainers Tips: “Hard and Fast!” Know what you’re doing before you start. Know how
you’re going to break up the rounds, stick to your plan and take as little rest as
possible. If you’re not on the floor after this one, than you went too easy.
DON’T FORGET ABOUT OUR SPECIAL EVENT “WHERE IN THE WORLD IS FRAN” HAPPENING AT 6PM TONIGHT. OUR REGULAR 6PM CLASS WILL BE CANCELLED SO COME OUT AND CHEER ON OUR CRAZY CREW!! THEY HAVE NO IDEA WHAT THEY’VE SIGNED UP FOR!!!!
Where isn the World is Fran? Stop #2 in Ladner B.C. Next stop CrossFit Kitchener, Tuesday night at 6pm. The 6pm class is cancelled for this special event.
strength: 1×20 Back Squat
Trainers Tips: The main set should be a unbroken, maximal set. If you completed
20 last week, add 5%. If you were close to 20 reps, keep the weight the same. If you
were no where near, take 5% off.
Today’s WOD
20min amrap
400m run
20 Deadlifts 135/95
Trainers Tips: Make sure you keep your core engaged throughout the deadlifts.
Lighter weight usually means that we pay less attention to our form, but with
this many reps and carried on for 20min will mean a sore lower back Tuesday
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.
