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January 20th, 2012

strength: 6×3 banded overhead press with 50% 1rm of bar weight
Today’s WOD
5 rounds for time:
15 Wall Ball 20/14, 10′
15 Box jumps  24/20
rest 1 min between rds
 
Coaches Tips:Your objective here is to do each set as quickly as possible. Your sets will likely get a little slower, but try and hang on as best as possible. For those of you who are good at wall balls and box jumps, try to go unbroken each round. You’re in charge of your 1 min rest, so keep an eye on the clock after each round.

January 19th, 2012

Today’s WOD

“Santora”

Three rounds for reps of:
 155/105  pound Squat cleans, 1 minute
 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
 245/165  pound Deadlifts, 1 minute
 Burpees, 1 minute
 155/105  pound Jerks, 1 minute
 Rest 1 minute
Coaches Tips: OK, the set up may look like a FGB, but don’t expect a FGB like score. Somewhere between 1/3 – 1/2 the reps you get in a FGB would be a great score. This WOD will bring you to your knees so make sure you scale accordingly.

January 18th, 2012

 
 
strength: 3 rep max Deadlift
 
Today’s WOD
 
In teams of two:
5 Rounds (each)
 
500m row
10 Back Squats 205/135
(While one person rows the other Squats. Whoever is done first waits)
 
Coaches Tips: Discuss your pacing with your partner before the workout. If one of you go too hard on the row in one of the early rounds, you will pay for it later. Proper pacing on the row will allow you to start your  back squats sooner and will hopefully give you a little breather before your partner is done the row. If you’re sucking wind and your partner is not, this WOD will seem never ending.

January 17th, 2012

Today’s WOD

3 Rounds:
 
10 Thrusters  95/65
500 m row
10 KBS 2/1.5
50′ burpee broad jumps
20 sit ups
20 push ups
30 sec plank hold
Coaches Tips: Chipper lovers, get your fill. A little bit of everything in this one. All of these are nice manageable numbers and should allow you to keep moving. FYI: Burpee broad jumps may have been created by the devil.

January 16th, 2012

Our bootcamper’s have made it to the half way point and judging by the picture, they look like they’re enjoying themselves.  Enjoy the rest of the journey. See you when you graduate.

Strength: 1 rep max bent over row

Today’s WOD

10,20,30,20,10

Ball Slams 25/15 (with a real slam ball!!)

5,10,15,10,5

Ring Dips

Post times to comments

 

Coaches tips: The first couple of rounds should go by seemingly unnoticed, the middle round however will make or break you. Break up the reps if need be and  you should be able to get through this in well under 10min.

 
 

January 15th, 2012

“The Sport of Fitness has arrived!” Check it out! Commercial to be aired today (Sunday) during NFL Playoffs.

Lifting Class at 9:30 am. We’d like to see a bigger turnout at this class!!! Come out and work on your lifts and see the difference in your WODs, just ask the regulars.

“ROAD TO THE OPENS” training starts at 10:30am. Come in with a game plan on what you want to work on. Don’t jump into it. Warm up properly.

January 14th, 2011

Mandy Wins Championship

 

Amanda Galle failed her medical. MandyBujold has won the 2012 championships and begins her preparation for the World Championships in China in May. This is the second stepping stone for Mandy’s qualification to the 2012 Olympics. One more to go in May!!!!

WOD

30 Walking lunges
20 Burpees
50 Box jumps, 24/20
30 Double-unders
20 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2/1.5
30 Sit-ups
30 Wall ball shots, 20/14 10/9
3 Rope climb ascents

Only one more spot left for our boot camp starting on Tuesday. E-mail joanne@crossfitkitchener.com to register

January 13th, 2012

Strongman CrossFit with Rob Orlando. Check it out.

AND THE CHAMPION IS…..

 Hi Everyone…. here is the latest update Amanda Galle failed her medical this morning. Mandy Bujold has won the 2012 championships and begins her preparation for the World Championships in China in May. This is the second stStrengthepping stone for Mandy’s qualification to the 2012 Olympics. One more to go in May!!!!

Rick

  1×3 push press, push jerk/split jerk @ 95% of 1 rep max

Today’s WOD

4 Rounds:

15 hang power cleans 135/95

100 Double Unders

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Coaches tip: Forearm burn anyone?? Try and take big sets.  You’ll get a better time on this WOD. Limit the number of times you have to set down and pick up the bar. Focus on your double unders. Don’t rush them and mess them up. Stay calm!!

January 12th, 2012

NEXT BOOT CAMP STARTS IN 5 DAYS!!! ONLY A COUPLE SPOTS LEFT!! EMAIL joanne@crossfitkitchener.com TO REGISTER

 

Today’s WOD

500m Row

50 Box jumps 24/20

50 Pushups

50  Situps

50 Jumping pullups

50 Back extensions

25 Ring Dips

20 Turkish getups 1.5/1.0 alternating arms

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Coaches Tip:  Row between a 1-2k pace and you should be able to immediately attack the box jumps. Row too hard and you’ll pay for it. As far as the get ups, choose a bell that will enable you to move steadily through the movement.

January 11th, 2012

Strength: 3 sets glute/hams max reps

Today’s WOD

4 Rounds:

Deadlifts 275/185

50 Walking Lunges

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Coaches Tip :D eadlifts should feel heavy but manageable  for all 5 reps. Lunges are lunges. Try and maintain a steady pace and your butt will be perky and sore the next day!! This wod focuses on strength/endurance.

Next Bootcamp starts on Tues, Jan 17th @ 8pm. Only a few spots left!! Take advantage of our promotion of 5 free class after the completion of a bootcamp ($70 value) + a $20 coupon towards merchandise or a membership. Contact joanne@crossfitkitchener.com to sign up!!