Archive Page 2

08
Mar
10

March 9th, 2010

By Joanne and Lance 5 Comments
Categories: Uncategorized

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
 
07
Mar
10

March 8th, 2010

By Joanne and Lance 6 Comments
Categories: Uncategorized

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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06
Mar
10

March 7th 2010

By Joanne and Lance 3 Comments
Categories: Uncategorized

Today’s WOD

5k Run

Open Gym will be canceled today for the 5k time trial and the paleo potluck!
05
Mar
10

March 6th, 2010

By Joanne and Lance 1 Comment
Categories: Uncategorized

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

04
Mar
10

March 5th, 2010

By Joanne and Lance Leave a Comment
Categories: Uncategorized

 

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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03
Mar
10

March 4th, 2010

By Joanne and Lance 6 Comments
Categories: Uncategorized

 

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.

02
Mar
10

March 3rd, 2010

By Joanne and Lance 4 Comments
Categories: Uncategorized

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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01
Mar
10

March 2nd 2010

By Joanne and Lance 1 Comment
Categories: Uncategorized

Skill component- 3 min squat clinic (1 squat every 5 sec, holding at the bottom)

Today’s WOD

“Elizabeth”

21-15-9

Cleans 135/95

Ring Dips

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Some of you may be wondering why we haven’t announced a winner for the t-shirt slogan contest. I apologize for the delay. We had a 3 way tie and although there were some great slogans, we didn’t feel that they were original enough to use for our shirts. Many have been used before on other CrossFit shirts. We are going to give the contest another shot. You’ll have a month to come up with something.
28
Feb
10

March 1st, 2010

By Joanne and Lance 8 Comments
Categories: Uncategorized

Laura and Lauren battling it out in a “Fran off.” Lauren perseveres through the pain (look close at her left hand  while getting ready to do a  pull-up) and finishes like a true warrior! Great job ladies!!

Skill Component: Snatch balance

Today’s WOD

60 Kettlebell Swings (24kg M/16kg W)
50 Box Jumps (24″, 20″)
40 Wallballs (20# M/12# W)
30 Pullups
20 GHD Situps
10 Snatches (115# M/65# W)
100′ Overhead Walking Lunges (45# M/25# W)

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Ahhhh, March 1st. 20 more days until Spring! For those of you who haven’t been getting out to the gym lately, whether it be February blahs, or feeling under the weather, brush yourselves off, take a deep breath and get back at it. If you feel like you need extra  motivation, we do offer personal training.
Don’t forget about our 5k time trial on Sunday March 7th at 10 am. You don’t have to be an experienced runner to join in. We can scale the distance to 3k. The run will be followed by a Paleo Potluck. Please confirm with joanne@crossfitkitchener.com if you’ll be coming out.
27
Feb
10

February 28th, 2010

By Joanne and Lance Leave a Comment
Categories: Uncategorized

Rest Day

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BOOTCAMP

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World-Class Fitness in 100 words:

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.

~Greg Glassman