June 2nd, 2012

Joanne and Lance — Fri, 01 Jun 2012 22:09:04 +0000

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!

June 1st, 2012

Joanne and Lance — Thu, 31 May 2012 23:50:22 +0000

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!!

May 31, 2012

Joanne and Lance — Thu, 31 May 2012 00:49:35 +0000

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

May 30th, 2012

Joanne and Lance — Wed, 30 May 2012 01:51:14 +0000

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

May 29th, 2012

Joanne and Lance — Tue, 29 May 2012 01:57:27 +0000

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.

May 28th, 2012

Joanne and Lance — Mon, 28 May 2012 01:27:53 +0000

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.

May 26th, 2012

Joanne and Lance — Sat, 26 May 2012 00:27:13 +0000

Today’s WOD

12 Rounds:

200m Sandbag Run

5 Power Cleans

10 Burpees

Post times to comments

May 25th, 2012

Joanne and Lance — Fri, 25 May 2012 02:16:35 +0000

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

May 24th, 2012

Joanne and Lance — Thu, 24 May 2012 01:37:43 +0000

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.

May 23rd, 2012

Joanne and Lance — Wed, 23 May 2012 00:50:56 +0000

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.

June 2nd, 2012

June 1st, 2012

May 31, 2012

May 30th, 2012

May 29th, 2012

May 28th, 2012

May 26th, 2012

May 25th, 2012

May 24th, 2012

Just a reminder to sign up for the “300 Workout” anniversary WOD on June 2nd. Celebratory BBQ to follow the WOD.

May 23rd, 2012

Team Work!

Tonight’s Run Group will meet at McKlennan Park at 6pm in the first Parking Lot off of Ottawa St.