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May 3rd, 2012

Adelia and all the others from the CFK run group pushing their way through the final few metres of the Mt. Trashmoore Monster last night. The rain held out and the turnout was great! This group meets every Wednesday at 6pm. (next week 5pm). Location will be announced on the website Tuesday evenings. Novice and seasoned runners are welcome !

Today’s WOD

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

HPC 135/95

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

Burpees

Post time to comments.

Trainer’s Tips: Ok, I was going to post the Hero WOD J.J. but decided to go a little easier on everyone, so I dropped the weight on the hpc by 50lb and changed the c2b pull-ups to burpees. Easy eh? Ok, still tough, but somewhat manageable. It will be nice to get the bulk of the burpees out the way early on, but that bar will get heavy. As we get further into the WOD know when you are going to set the bar down. If you wait until you can no longer hang on to the bar, you will be reduced to doubles or even singles in the end. Keep the reps manageable!

ONLY 2 SPOTS LEFT FOR THE RUNNING SEMINAR SERIES STARTING ON SATURDAY AT 1PM. E-MAIL joanne@crossfitkitchener.com IF YOU ARE INTERESTED.

Posted by Joanne and Lance | 02/05/2012 | Categories: Uncategorized | 4 Comments »

May 2nd, 2012

Strength: 1 rep max bench press

Today’s WOD

3 3-min rounds followed by 3-min rest

500m row for men, 400m row for women

max sit-ups for remainder of time

Your score is your total # of sit-ups

Trainer’s Tips: Start your row at about an 80% pace, or 15-30 sec off your 500m pace. The slower pace will put you in a position to pump out more sit-ups. If you go too hard for the row, it will only leave you sucking wind and unable to jump right into the sit-ups.

THE RUN GROUP WILL START AT Mc LENNAN PARK (AKA MT. TRASHMOORE) AT 6PM TODAY.

Posted by Joanne and Lance | 01/05/2012 | Categories: Uncategorized | Leave A Comment »

May 1st, 2012

Dr Rob Green wrapped up his 3 part mobility worshop series this past Sunday. Everyone who attended benefited from his knowledge and guidance.

Today’s WOD

20 min amrap

For the 1st 10min:
25 Back Squat 135/95
400m Run
For the last 10min
25 Wall Ball 10′ 20/14
400m Run

Post number of rounds to comments

Trainer’s Tips:Again this one is all about a steady pace. No red lining! You might do the first couple of rounds unbroken with the back squat or wall ball, but that will be hard to maintain and will only reduce you to a crawl later on. Choose a reasonable pace early and it will pay off in the end.

Posted by Joanne and Lance | 30/04/2012 | Categories: Uncategorized | Leave A Comment »

strength: Sumo Deadlift 3rep max

Today’s WOD

8-12-16

Clean and Jerks 135/95

32-24-16

Box jumps 24″/20″

Post time to comments

Trainer’s Tips:Pacing will be huge for this WOD. Nice and steady for both movements. You do not want to put yourself into a deficit that you won’t be able to come back from. Try to keep an even pace on the C&J’s throughout and if you can, make up time on the box jumps in the last 2 rounds. Anywhere from 6-10mins is a reasonable time to shoot for.

Don’t forget about the Whole 30 Challenge starting on May 1st . Add your name on the chart which is posted on the wall near the front desk.

Posted by Joanne and Lance | 29/04/2012 | Categories: Uncategorized | Leave A Comment »

April 29th, 2011

The focus of today’s lifting class is SNATCHES!!

Posted by Joanne and Lance | 28/04/2012 | Categories: Uncategorized | Leave A Comment »

April 28th, 2012

Check out this video of Sarah Outen as she prepares to launch her solo row across the Pacific Ocean. It is part of her Human-Powered Journey around the world by kayak, bike and row boat. You can also check out her website and follow her journey.

Today’s WOD

In teams of 2

100 Burpees

100 Ball Slams

100 Kettlebell Swings

100 Lunges

While one person works the other rows 500m then switch.

Posted by Joanne and Lance | 27/04/2012 | Categories: Uncategorized | Leave A Comment »

April 27th, 2012

strength: 5X3 Good Mornings

Today’s WOD

“Fight Gone Bad”

Wall-ball: 20/ 14, 10′
Sumo deadlift high-pull: 75/55
Box Jump: 20/16″
Push-press: 75/55
Row: calorie

In this workout you move from each of the five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Trainer’s Tips: “Fight Gone Bad”! Everyone’s favourite. Hold back on your first round!I can’t tell you how many times I have seen someone open up with a score of 150 in the first round, and then finish with a score of just over 300 after the third. Keep your rounds consistent for the best score. Since your score is for total reps, know where you can make up reps. ie. if you are strong at box jumps make the transition from SDHP at 50 seconds to get in a full minute of box jumps. Have a strategy!

Posted by Joanne and Lance | 26/04/2012 | Categories: Uncategorized | 2 Comments »

April 26th, 2012

Our Run Group absolutely killing it during the 100m repeats last night at the track! If you are looking to gain some speed then come out next Wednesday at 6pm to our weekly run group. It will pay off in the gym or your next 5k!

Today’s WOD

5 rounds:

8 Deadlifts 275/185

8 Ring Dips

16 Kettlebell Snatches 1.5/1.0 (8L and 8R)

Trainer’s Tips: Tough movements! Make sure you keep your back straight when you

are doing your deadlifts. Re-set with each one if you have to. Keep your ring dips in

check. Avoid going to complete failure early on. It will only slow you down later. This

is heavier then we usually go for KB snatches. Give it a shot, but don’t be afraid to

scale it down if need be.

DON’T FORGET ABOUT THE 3 DAY FAMILY AND FRIENDS 40% OFF EVENT AT THE REEBOK RETAIL STORE AT SPORTSWORD CROSSING ON APRIL 26TH, 27TH, 28TH. COUPONS ARE AVAILABLE AT THE GYM OR SHOW YOUR CFK KEY TAG TO RECEIVE THE DISCOUNT.

Posted by Joanne and Lance | 25/04/2012 | Categories: Uncategorized | 1 Comment »