Wednesday June 1, 2011

WOD

A. Snatch

B. "Fran"

21-15-9

Thruster

Pull-Ups

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This is another benchmark WOD so be sure to write down your time.

Tuesday May 31 2011

Lined with PFOA, which is carcinogenic

WOD

A. Push press 5-5-5

B. 12 minute AMRAP

5 Ball Slams

10 DB Snatch (45/30)

20 DUs

7 Foods to Avoid

Monday May 30, 2011

WOD

Pyramid Helen from the 2010 CrossFit Games

A. OHS

B."Helen"

3 rounds for time:

400m run

21 KBS 1.5/1p

12 Pull-Ups

This is a CrossFit benchmark WOD, meaning you WILL see it again. Make sure you keep track of your time so you can compare in the future as that is a tangible measure of your fitness gains.

Eliminate This ONE Ingredient and Watch Your Health Soar

Sunday May 29, 2011

REST

Do You Practice These 4 Habits of Some of the World's Healthiest People?

"Like the U.S. food pyramid, the commonly referred to "Mediterranean diet" vilifies saturated fats. Foods like red meats and eggs, according to most reports of the diet, should be eaten sparingly. However, a true traditional Mediterranean diet was by no means low in saturated fats. Homemade sausages, raw full-fat milk and cheeses, eggs and, when they could be found, meats like lamb and pork were commonly enjoyed. "

"Saturated fats have been wrongly blamed for the epidemics of heart disease and obesity. In reality, these healthy animal fats are necessary and very good for you -- and your heart."

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On 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. The stations are:

Wall-ball, 8 ft target (Reps)
Kettlebell Swings (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

Post reps to comments

Friday May 27, 2011

WOD

A. Deadlift

B. "Wilmot"

6 rounds for time:

50 squats

25 ring dips

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Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

This is a HERO WOD. To read more, click here

Thursday May 26, 2011

WOD

A. Handstand Work

B. 3 rounds for time:

400m run

12 Deadlift (bodyweight)

21 T2B

*weather permitting, subject to change*

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Aspartame - most dangerous substance on the market

Wednesday May 25, 2011

WOD

A. Clean

B. 21-15-9

Thruster 45/30kg

Burpee

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Bovine Growth Hormone: Milk does nobody good...

Tuesday May 24, 2011


Jay Nera, 2010 WPC Raw World Championship 310kg (683lbs)

WOD

A. Front Squat

B. 3 Rounds for time:

15 Pull-ups

30 Box Jumps 24/20

60 Double-unders

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Not Another Case of the Mondays – Organic Coconut Oil for Energy

Monday May 23, 2011

WOD

A. Snatch

B. 19min, 01sec AMRAP

4 Push Press 60/45kg

15 Push-ups

5 Cleans 60/45kg

24 Squats

Queen Victoria Day

Sunday May 22, 2011

REST

Click here to listen to an interesting podcast with SuperHuman Radio's Carl Lenore interviewing Loren Cordain. Click through approximately 50% as the first half is a different interview.

Bio: Dr. Loren Cordain is a leading expert on the dramatic health benefits of eating a diet that best mimics the nutrition of our evolutionary and genetic heritage - the ancestral, Paleolithic diet. The author of the ground-breaking books “The Paleo Diet,” and "The Dietary Cure for Acne," for the past two decades he has researched the effects of diet on human health and specifically examined links between modern diets and disease. He discusses how the modern diet, results in epidemic levels of cardiovascular disease, cancer, diabetes, obesity, osteoporosis, arthritis, acne, gastrointestinal disease, and more.

In the podcast, Loren discuss why we SHOULD NOT be consuming dairy.

Milk has numerous properties that may adversely affect health:

Paradoxically, milk has a low glycemic response, but has an insulin response similar to eating a chocolate chip cookie or candy. In a recent study of young boys, they became insulin resistant after 7 days on a high milk diet compared to 7 days of a high meat diet.

In humans, milk drinking elevates a hormone called IGF-1 which increases growth in children, resulting in an increased adult stature, but it also increases the risk for breast, colon and most particularly prostate cancer.

In numerous epidemiological studies, milk drinking has been associated with an increased risk for numerous autoimmune diseases including multiple sclerosis, rheumatoid arthritis and type 1 diabetes. Young children are particularly at risk for type 1 diabetes if bovine milk exposure occurs before the age of 1 year. In animal models of multiple sclerosis, a particular protein found in milk (butyrophilin) when injected into rats causes the animal equivalent of MS.

Saturday May 21, 2011

WOD

4 rounds for time:

200m run

25 Push Up

25 Box Jump

25 GHD Sit-up

8 Excuses for not Eating Real Foods

Friday May 20, 2011

WOD

**On Monday May 23rd, classes will run from 1000-1300, check the schedule page for more details**

A. Deadlift 5-5-5

B. 15 min AMRAP

5 C2B

7 Clap Push-ups

9 KBS (2/1.5p)

Post rounds to comments

In The Know: Should Americans Return To A Simpler, Stone Age Lifestyle?

Thursday May 20, 2011

WOD

A. Push Press - 1RM

B. 5 Rounds:

20 OHS 20/10kg

10 Tuck Jumps

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How to do an Elimination Diet

Wednesday May 18, 2011

WOD

A. Back Squat - 1RM

B. 21-15-9

Pull-up

Burpee

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Women and Muscle

Tuesday May 17, 2011

WOD

A. Pull-up practice (kipping, strict, weighted)

B. 10 min AMRAP

10 Box Jump 24/20

10 T2B

10 Push-ups

Drinking Ourselves Fat: Students Demonstrate the Damage of Soda

Monday May 16, 2011

WOD

A. Clean

B. 3 rounds for max reps:

1 min row for cal

30s rest

1 min KB Snatch

30s rest

1 min DUs

30s rest

1 min GHD situps

30s rest

1 min pushups
30s rest

The Illusion of Nutrient Dense Food

Sunday May 15, 2011

REST

There was an interesting discussion yesterday after the

WOD about food and particularly saturated fat. We cannot stress enough that saturated fat is NOT the enemy. It is the copious amounts of grains consumed that is causing heart disease, hypertension and diabetes. You do not 'need' grains, what you do need is protein and fats. Don't believe us, read the links below.

The awful truth about eating grains

Proven benefits of saturated fats

Saturday May 14, 2011

WOD

50 Sit-ups

25 Pull-ups

50 DUs

25 KBS

50 Push-ups

25 Goblet Squats

50 DUs

25 Pull-ups

50 Sit-ups

Willie does a 1005lbs CrossFit total, 10 rounds for time

Friday May 13, 2011

Sorry about the delay in posting and yesterday’s WOD disappearing. Blogger was having some technical difficulties, but all good now.

WOD

Happy Friday the 13th!!

A. Deadlift 1-1-1

B. 13 min AMRAP

8 Thrusters 45/30kg

5 Burpees

13 GHD sit-ups

"BREATHE" from Paul Schneider on Vimeo.

Thursday, May 12, 2011

WOD

A. Kettlebell and Gymnastics Skills

B. 20 min work on weaknesses

What this means is, Jay and Willie will assign movements for you to work on within the 20 minutes. Each person will have a different program depending on weaknesses.