Archive Page 2

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

26
Feb
10

February 27th, 2010

By Joanne and Lance 4 Comments
Categories: Uncategorized

Today’s WOD

“Team Challege”

25
Feb
10

February 26th, 2010

By Joanne and Lance 3 Comments
Categories: Uncategorized

Happy 30th b-day Malinda! Here’s our b-day challenge for you. Since your in Vancouver watching the Olympics with lots of  high energy people around you, we’d  like you to gather some people together, drop down and do 30 burpees for time. Can you rise to the challenge? Oh, and it has to be a populated area, such as Robson Square, close to all the action and we want pics to prove it! Good luck!

Today’s WOD

“Benchmark Friday”

Choose a benchmark or a few  of the shorter benchmarks from the following list:

400m run, 500m row, max double-unders, L-sit, max pullups,1 rep max deadlift,1 rep max back squat,1 rep max strict press, CF total, cindy, fran, fight gone bad

Post your results on the benchmarch board.

For those of you who are curious about CrossFit, come out to our free trial class on Saturday at 11am. Our highly skilled and friendly trainers will explain our program and introduce you to some of the movements we use in CrossFit. Then you’ll get a chance to try a workout that will be scaled down to your fitness level. Email joanne@crossfitkitchener.com to reserve a spot.

 

 

24
Feb
10

February 25th, 2010

By Joanne and Lance 1 Comment
Categories: Uncategorized

Skill Component- Kettlebell snatches

Today’s WOD

500m row

       3 rounds:

      60′ walking lunges

      3 rope climbs

      30 kettlebell snatches 1.5/1.0 (15 each arm)

500m row

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Deadline for the March bootcamp is this Friday. E-mail joanne@crossfitkitchener.com to reserve a spot.

 

Please rsvp by Sunday if you’ll be participating in the 5k time trial and/or Paleo potluck on March 7th. Rise to the challenge and come out!!

23
Feb
10

February 24th, 2010

By Joanne and Lance 5 Comments
Categories: Uncategorized

Murph-Lookin fine at 49 doing a muscle-up in the “Jason” WOD

Strength component-strict press 5×5

Today’s WOD

15 min amrap
5 Deadlifts 275/185
7 Burpees
9 Box Jumps 20″/16″

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22
Feb
10

February 23rd, 2010

By Joanne and Lance 4 Comments
Categories: Uncategorized

Strength component- Front Squats 5×5

Today’s WOD

 3 rounds for time    
21 kettlebell swings 1.5/1.0  
15 Dead Hang Pull-ups  
9 Handstand Push-upsPost times to comments

Deadline for the March 1st Bootcamp is this Friday! Spaces are limited. E-mail joanne@crossfitkitchener.com to reserve a spot.

 

Back by popular demand!!

On Sunday March 7th, we’ll be having another 5k time trial followed by a Paleo Potluck. The first time trial back in December was a great success. We had   over 30 ppl entered in the run and prizes were awarded to the top 3 male and top 3 female finishers. Come out and challenge yourselves and then eat some fabulous food afterwards. Please rsvp joanne@crossfitkitchener.com by Feb. 28th  if you are interested in coming out. Our goal is to have all our CF Kitchener members attend so please show your CF spirit and join us!
  
21
Feb
10

February 22nd 2010

By Joanne and Lance 10 Comments
Categories: Uncategorized

Skill Practice- double under ladder

Today’s WOD

10 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)

Clean & Jerk 135/95 in between each round of Cindy

1-2-3-4-5-6-7-8-9-10

i.e. 1st round of Cindy, 1 C & J

       2nd rounds of Cindy, 2 C&J

and so on until you reach 10 rounds of Cindy, 10 C & J

CrossFit Kitchener cleaned up at the Re-Fridgee-Eighter yesterday!

21 CrossFitter’s from CF Kitchener lined up at the start line yesterday for the 8k and 8mile annual Re-Fridgee-Eighter run. The conditions were perfect….a balmy 3 degrees, brilliant sunshine, and no wind! Everyone had a great race and many medals were won! The most amazing part is that most of the 21 ppl representing CF Kitchener have done minimal running to prepare for this race. Again, it proves that the fitness gained through doing CrossFit transfers over to other sports. Way to go everyone!!
The medal winners were:
Lance
Paul T.
Nate
Cathy
Alice
ok I got one too.
We also won the 8k corporate division-lance, Paul T., Jo and the 8 mile corporate division-Nate, Paul A., Peter.

Deadline for the March 1st Bootcamp is this coming Friday. E-mail joanne@Crossfitkitchener to reserve a spot.

20
Feb
10

February 21st, 2010

By Joanne and Lance 3 Comments
Categories: Uncategorized

Good luck to all the runners doing the Re-Fridgee-Eighter!

Rest Day

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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