September 29th, 2014

 The Broad Squad!“The Broad Squad”

Congratulations to Angela, Tracy and Joanne who all did awesome in the Masters Competition at CrossFit Altitude this past weekend. Way to go Jo for your podium finish!

Here is Joanne’s recap of the day…

On September 27th, Angela Pause, Tracy Hummel and myself competed at CrossFit Altitude in a Master’s Only competition.  The fundraising event was in support of one of Altitudes members, Jenn Young, who has a rather aggressive form of cervical cancer.  Funds raised were to assist in treatment that isn’t covered by OHIP, and is only partially covered by other insurance.  Hopefully the money raised and the prayers will go a long way in turning things around for this wonderful young lady. 
There were dozens of masters out to compete for bragging rights, as well as some nice giveaways. 
I managed to make it to the podium for the very first time in the 5 years that I have been a CrossFitter, and a competitor.  Placing 2nd out of 10, only 1 point behind the first place finisher.  I think a lot of the reason that I made it so far this time is due to the intramural comps that CF Kitchener has been holding since August of this year.  I have been the only Master (over 40 years of age) competitor in the scaled division, typically competing with 20-30 year olds.  I have to say that I really try to give my very best at every competition.  More so than during a regular WoD.  I love the feeling of competing, and with the new programming at CF Kitchener that gets us to focus on getting our strict pull ups and hand stands, I know I’ll be able to get better, stronger and faster than before.  I will continue to compete at the intramurals at CF Kitchener.   Watch out young folks!  If you are going to beat me, I’m going to make sure that you have to work really hard to do so…… 🙂
Love to all!!!

Today’s WOD

Hand stand/Push up work 5 min

  1. HS hold 40 sec at the top of every min x 5
  2. Wall walk hold 40 sec at the top of every min x 5
  3. “Perfect” push ups – 40 sec AMRAP at the top of every min x 5


Option A

For time:

30 Bar Muscle ups

21 C&J @ 135/95

2k row

Option B

For time:

30 Burpee pull ups

21 C&J @ 135/95

1 mile run

Trainer’s Tips: Fun and dirty workout!

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