March 12th, 2010

Joanne and Lance — Fri, 12 Mar 2010 01:54:04 +0000

Happy Birthday Mam!!! We miss you!

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

Joanne and Lance — Wed, 10 Mar 2010 23:29:18 +0000

The lifting class on Saturday at 10am is cancelled and the free trial class will be at 10am instead of 11am.

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

Joanne and Lance — Wed, 10 Mar 2010 02:51:41 +0000

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

Joanne and Lance — Tue, 09 Mar 2010 02:49:13 +0000

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

March 8th, 2010

Joanne and Lance — Mon, 08 Mar 2010 01:29:54 +0000

Marcel completing a 215lb Overhead Squat! Ten minutes later he hit 225, but unfortunately I had put away the camera.

Strength component-10 ghd sit-ups, 10 Back extenisons x3

Today’s WOD

5k Row

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March 7th 2010

Joanne and Lance — Sun, 07 Mar 2010 02:58:28 +0000

Today’s WOD

5k Run

Open Gym will be canceled today for the 5k time trial and the paleo potluck!

March 6th, 2010

Joanne and Lance — Sat, 06 Mar 2010 00:21:49 +0000

Good luck to all the runners coming out for the 5k time trial tomorrow. Just a reminder to be here at 10am. There will be a quick briefing of the course and order of runners and then we`ll jog over to the start line, do a little warmup before starting the run. It`s supposed to be a fabulous day so don`t overdress.

Open gym will be cancelled tomorrow because of the time trial and Paleo potluck afterwards.

Today`s WOD

Team Challenge

March 5th, 2010

Joanne and Lance — Fri, 05 Mar 2010 03:14:37 +0000

Strength Component: Kb c&j -start light, end heavy if you can

Today’s WOD

4 rounds:

400m run

25 Pullups

25 Pushups

25 Situps

25 Squats

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March 4th, 2010

Joanne and Lance — Thu, 04 Mar 2010 02:08:41 +0000

Amanda, Peter, and Joanne on their last day of our CrossFit beginner bootcamp.

The bootcamp was a success and everyone improved immensely in just 1 month. On their first day, they each had to complete a benchmark workout and on the last day of bootcamp that same workout was repeated to meaure their performance. Here’s the workout they did and the results:

WOD

12-9-6

250m row

Air squat

Pushups

Body row

250m row

Day 1 Day 28

Cheryl 7:08 5:34

Lyne 13:13 7:02

Amanda 10:31 6:58

Peter 7:06 5:58

Joanne 9:54 6:33

Congratulations to each and everyone of you!

Skill component- Tabata row for calories

Today’s Wod
3 rounds
1min Burpees
1min Deadlifts 135/95
1min K2E
1min C&J 135/95
1min Pull-ups
Rest 1 min

We won’t be open for open gym on Sunday as we are having a 5k time trial at 10am followed by a Paleo potluck. It’s supposed to be 11 degrees and sunny on Sunday so come out and kick start your day with some fresh air and a run! E-mail joanne@crossfitkitchener to confirm.

March 3rd, 2010

Joanne and Lance — Wed, 03 Mar 2010 03:15:05 +0000

Skill Component-

L-hold, handstand hold, bar hang, ring hold x2

Today’s WOD

2k row

10 min rest

15 min to find O.H. Squat 1 rep max

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