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May 12th, 2012

                                           

       

 

 

 

 

Day 1 recap: The bleachers were full….. (arrive  early on Saturday to get a seat) the energy was high and  Angela’s whistling was really really loud. Thanks Ange and all the other CFK supporters who came out to cheer on our team.  After Day 1 our CFK team is sitting in 17th place out of 30 teams. They worked hard and almost looked like they were having fun! The fun continues tomorrow at 9am with the WOD 3. Here’s more details about the event http://games.crossfit.com/article/regional-report-leblanc-bazinet-and-larouche-lead-way

Today’s WOD

“Chief”

5 Rounds:

3 Min Amrap

3 Power Cleans 135/95

6 Push- Ups

9 Squats

1 Min Rest

Post Reps to comments

Just a reminder,we will be closed on Sunday due to Regionals.

May 11th, 2012

Good luck to our CFK team who are heading to the Regionals today. Courtney, Lauren, Amber, Lars, Ryan and Paul T…. kick butt!!  Check out the article in The K-W Review about our team heading to regionals.

Today’s WOD

“Filthy Fifties”

50 Box Jumps 24/20

50 Jumping Pullups

50 Kettle Bell Swings 1.0/.75

50 Walking Lunges

50 K2E

50 Push Press 45/35

50 Back Extensions

50 Wall Ball 20/14, 10′

50 Burpees

50 Double Under’s

Post times to comments

JUST A REMINDER THAT OUR SUNDAY LIFTING CLASS AND OPEN GYM IS CANCELLED DUE TO REGIONALS

May 10th, 2012

Today’s WOD

15 min AMRAP
 
2 muscle ups
7 OHS 135/95
 
alternative WOD
 
15min amrap
 
5 Ring Rows
5 Push ups
7 Front Squats
 
 Post scores to comments
 
Trainer’s Tips: Ok, so what’s up with the alternative WOD? Well you may be nowhere near a muscle up, and 4 pullups and 4 ring dips for every rep may seem more like punishment for not having a muscle up, than a progression. And the same may go for overhead squats. Every rep may seem like you are getting that much worse instead of that much better at performing them. So if this sounds familiar, then maybe the alternative WOD is for you. You need to find a sustainable pace early in this WOD or you will fade way too early. Get the first round under your belt and then settle in for the long haul.
 
 

May 9th, 2012

 
 Mandy and her coach Rick have finally arrived in China for the world championships where Mandy will fight for her Olympic dream! Rick has informed us that the internet access is very restricted….no facebook and no youtube…email is also restricted/limited. Updates on Mandy may not be up to the minute. Up to the minute live results should be on www.aiba.org. Keep Mandy in your thoughts/prayers  our the next couple of weeks and send your positive vibes her way!! Go Mandy Go!!!
 
 
 
Today’s WOD
 
warm-up: 5min run/row
 
Today’s WOD
 
5 rounds
 
45 sec Max Reps C2B Pull ups
15 sec rest
45 sec 5 Front Squats 135/95, 3 Push Jerks 135/95
15 sec rest
 
cooldown 5min run/row
 
 Post scores to comments
 
Trainer’s Tips: For the warm-up and cooldown, maintain an even pace throughout at about 80% of your 5k pace. Pay attention to how much distance you cover for the warm-up and try to equal it in your cooldown. For the main WOD, don’t kill it in the first round or you will not last. Choose the number of reps you want to achieve in the first round and take the extra rest. If you feel like you can do more, increase the number in the 2nd or 3rd round.
 
ANOTHER REMINDER THAT THE RUN GROUP WILL MEET AT THE GYM AT 5PM TODAY INSTEAD OF 6PM
 
THE GYM WILL BE CLOSED ON SUNDAY DUE TO REGIONALS. SORRY FOR ANY INCONVENIENCE .

May 8th, 2012

 

                                                 Sexy Sargla’s

Another amazing success story!!!

My Whole Thirty experience – Take 1:

I started my adventure into the Whole 30 on April 2nd, 2012 after seeing the amazing results my wife was able to achieve in such a short period.  But more importantly, I came to realize that the mirror and my mind have been playing tricks on me over the past couple of years.  See the mirror and your mind will lie to and convince you into believing that things are better than they actually are.  I fell into a trap of deception over the past couple years – getting consumed by work, business, poor habits/choices, and as a result I grew to a size that was not only unmanageable, but down right unacceptable!  See my wife and I were very much engaged in physical activity earlier on in our relationship and we enjoyed being in great shape but again other things took priority and as such our training was the first to go.  As such I became a product of my own doing and unintentionally abused my body.

Problems I faced going into the Whole Thirty:

-          Excessive weight

-          Excessive snoring

-          Poor eating habits

-          Lack of energy during the day/evenings

-          Social cigars

-          Social drinking and some

Progress:

April 2nd – started the whole thirty with great anticipation

April 4th – had the best sleep in years and continue to sleep without interruption

April 5th -  - May 2nd  – had more energy through the days and evenings then I’ve had in years – felt focused, clear minded, with a greater levels of concentration

April  9th or 10th – snoring stopped or at least subsided to the point my wife no longer had to body check me or smack me in the middle of the night

Note: after the first week, it was smooth sailing in terms of eating, coffee without milk, steak without extra garbage, no desire for sugar or treats, desire for alcohol etc.

Cold hard facts that I realized from the Whole Thirty:

-          Lost 24lbs off my frame

-          Sleeping better than ever

-          Clearer thoughts and more patience

-          It was completely doable and something I can repeat in choices I make going forward – sure Easter was hard and my first visit to the cottage was tough realizing I wouldn’t have a cold beverage but going forward healthy choices will be much easier

-          It’s far easier for me to understand what I should and should not be putting in my body – changing the programming over the past few years.

Now don’t get me wrong 30 days won’t necessarily change all the years of negative programming but like training and repetition we (I) will grow to minimize and –eventually- cut out those harmful habits that have been silently taking years off my (your) life.

I’m very excited to continue this program the best I can during the summer months and look forward to September when I will start the Whole Thirty again with complete discipline.  In the meantime, I have my sights on another 20lbs and I’m confident that if I stay aware of my choices and try to maintain commitment that the other 20 will fall off between now and then.

I want to personally thank my wife for her commitment to me and this plan and to all of the wonderful folks at Crossfit Kitchener for their continued support and kind words.

Folks,  in closing, this is not a gimmick or fad, this is a life changing experience that if followed and appreciated will undoubtedly make a mark on your life. 

Note:  I do have pre and post pictures but I think I will reserve those until that other 20lbs falls off before sharing.  Though I will share a picture of my wife and I back in 2002 – this is my inspiration and motivational picture to not only get back in that shape, but be stronger, faster, fitter!

Yours truly,

Malcom S.

 
 
Strength: 3 rounds HPC x 1, PP x 3, Jerk x 1
 
Today’s WOD
 
10 Rounds
 
Hang Power Clean x 3 – heavy
Row 100m @ 100%
REST 3 min
 
Post loads and times to comments
 
Trainer’s Tips: Hard and Fast! When figured out your weight for the HPC’s, choose one that should allow you to do all 3 reps without dropping the bar. Get through the 3 reps as fast as you can and then sprint the 100m row.
 
JUST A REMINDER THAT THE RUN GROUP WILL MEET AT THE GYM ON WEDNESDAY AT 5PM INSTEAD OF 6PM

May 7th, 2012

 
With great weather comes a great turnout and great times for our 5k time trial. 26 CFKer’s lined up Sunday morning and proved how much our program helps in all aspects of life and sport. Most of them only run when it comes up in the occasional WOD, but were able to set new pb’s. Good job guys!
 
strength: Back squat 10 min to build to a heavy triple
 
Today’s WOD
 
5 rounds
 
7 Touch N Go power snatch
7 Burpees (fast)
15 DU’s
20 sec row
 
REST 3 min between rounds
 
Trainer’s Tips: Pick a weight for the snatches that allows you to do all 7 in a row. The purpose of this WOD is to continue moving through each round, full recovery and go hard again. Keep track of your time for the work portion and try to maintain pace throughout.
 

The Run group this week will meet at the gym at 5pm instead of 6.

May 6th, 2012

Thanks to Dr. Sean Delanghe for presenting an awesome running seminar!

The weather is going to be perfect for our 5km Time Trial so come on out and kick start your day.  Lots of people planning to scale it with the 3km distance too.   See you all at 10 am!

May 5th, 2012

Today’s WOD

“Team WOD”

30 Minute Cindy

5 Pullups

10 Pushups

15 Air Squats

Post rounds to comments

JUST A REMINDER ABOUT THE 5K (3K SCALED) TIME TRIAL ON SUNDAY AT 1OAM. IF YOU DON’T LIKE RUNNING YOU SHOULD DEFINITELY COME OUT! THIS IS A BENCH MARK WOD SO COME OUT AND EITHER BEAT YOUR PREVIOUS TIME OR SET A BENCH MARK.

May 4th, 2012

 
Skill: muscle-up progression
 
Today’s WOD
 
21-15-9
Deadlift 315/225
Box Jumps 30″/24″
 
Post time to comments
 
Trainer’s Tips: You might remember this from last years Regionals. Challenging is an understatement! Make sure you scale accordingly. I am not expecting to see a lot of rx’d on the white board, however you should still make this WOD a challenge. Your deadlift weight should be around 75% of your 1 rep max. Make sure you maintain form throughout the WOD, setting up for each rep if need be. For the boxjumps, if you are accustomed to doing them rx’d, then step it up to 30″/24″. If you scale them then try them at the next interval. (i.e. if you usually do 16″ try 20″)
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