Friday July 1, 2011

**Don't forget to check today's hours on the Schedule page**

Happy 144th Birthday Canada!

WOD

A. Gymnastics Skill of Choice

B. "Oh Canada" Day Special...

Post time to comments

History of Canada

Thursday June 30, 2011

** Don't forget to check Fri hours on the Schedule page**

WOD

A. Deadlift 5-5-5

B. "Pretty Pete"

For time:

    15 Dumbbell thruster, 55 pounds right arm
    15 L Pull-ups
    15 Dumbbell thruster, 55 pounds left arm
    15 L Pull-ups
    12 Dumbbell thruster, 55 pounds right arm
    12 L Pull-ups
    12 Dumbbell thruster, 55 pounds left arm
    12 L Pull-ups
     9 Dumbbell thruster, 55 pounds right arm
     9 L Pull-ups
     9 Dumbbell thruster, 55 pounds left arm
     9 L Pull-ups

Post time to comments

Body Image, Food Addiction and I'm not good enough...

Wednesday June 29, 2011

WOD

A. Cleans

B. "The Bear Complex"

5 Rounds, 7 sets of the following sequence:

      Power Clean
      Front Squat
      Push Press
      Back Squat
      Push Press

Rest between rounds as needed.

Notes: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Tuesday June 28, 2011

**Our T-Shirts are in! Make sure to get yours ASAP**

WOD

Eat Grass Fed, Free Range Meat!

A. Jerk 1-1-1-1-1

B. 5 min AMRAP

10 Pull-ups

10 KBS

- 2 min rest-

5 min AMRAP

10 Slam Balls

10 Wall Balls

Post rounds to comments

Much of Mexican meat tainted with steroids

Check the schedule page for Canada Day hours

Monday June 27, 2011

WOD

A. Back Squat

B. 450m run (big lap)

100 Push-ups

450m run

100 DUs

Post time to comments

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

My favorite is Omega Nutrition. The Nutiva brand has a stronger coconut taste so would be better for baking. Both can be purchased at any of the larger Loblaws/Superstores in the natural section

Sunday June 26, 2011

REST

Saturday June 25, 2011

WOD - will be chosen for you

"Cindy"

20 min AMRAP

5 Pull ups

10 Push ups

15 Squats

-OR-

"Mary"

20 minutes AMRAP
5 Handstand push-ups
10 L-legged squats, alternating legs
15 Pull-ups

-OR-

"Barbara"

5 rounds for time

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

3 min rest

15(ish) things worth knowing about coffee

Friday June 24, 2011

Jay, Alex, Jay and Willie

WOD

A. Snatch

B. 5 rounds for time:

10 KB Facing Burpees

15 Push ups

20 KBS

25 Squats

Post time to comments

CrossFit Traveller visits CrossFit O-Town

Thursday June 23, 2011

WOD

A. Weighted Walking Lunges 3x10

B. 4 rounds for max reps:

1 min Pull-ups

1 min Wall Ball

1 min DUs

Rest 1 min

Bigorexia - It's not just women that feel this way

Wednesday June 22, 2011

This girl is too skinny but you get the point

WOD

A. Push Press 3-3-3

B. 30-20-10

Ring Dips

KBS 1.5/1p

Goblet Squats 1.5/1p

Post time to comments

What the Fruc(tose)?!?
"Whether it's fructose, sucrose, dextrose, maltose, xylose, invert sugar, molasses, fruit , fruit juice concentrate, maltodextrin, turbinado sugar, malt syrup, brown rice syrup, agave nectar, maple syrup, HFCS and yes, even straight-up fruit, it's all going to the liver and the net result will be the same."

Tuesday June 21, 2011

WOD

A. Deadlift 1-1-1

B. 15 min AMRAP
3 Burpees

6 C2B pull ups

9 Box jumps 24/20

Post rounds to comments

How to Wake Up and Feel Alert

Monday June 20, 2011

WOD

A. OHS 1-1-1

B. 3 rounds for time:

15 DB Thruster 50/35lbs

30 GHD Sit-ups

C. Row - 30s max watts

Post A, B and C to comments

Sunday June 19, 2011

REST

HAPPY FATHERS DAY TO ALL THE CROSSFIT O-TOWN DADS!

Saturday June 17, 2011

WOD

50 DUs

50 Squats

330m run (med lap)

25 KBS

25 Pushup/15 HSPU

330m run

25 T2B

25 Pushup/15 HSPU

330m run

50 squat

50 DUs

Fitness and nutrition keep firefighter in top condition

Friday June 17, 2011

WOD

A. Clean and Jerk

B. "Grace"

30 Clean and Jerks 61/43kg

Post time to comments

Thursday June 16, 2011

WOD

Love those GHD situps

A. Deadlift 3-3-3

B. 5 rounds for max reps:

1 min row for calories

30s rest

1 min GHD situps

30s rest

1 min Push ups

30s rest

10 Health Rules to Live By

Wednesday June 15, 2011


Bodybuilder, Runner, CrossFitter.

WOD

A. Pull ups/Weighted Pull Ups/ Muscle up

B. 10 min AMRAP

5 Snatches 45/30kg

10 Wall Ball

Post rounds to comments

Ditch the Scale…Lose the Weight Obsesssion

Tuesday June 14, 2011

WOD

A. Thruster 2-2-2-2

B. 3 rounds for time:

40 Box jump 24/20

30 Pull ups

20 KBS 1.5/1p

Post time to comments

Dangers of the Birth Control Pill &

Health Concerns Over Popular Contraceptives

Monday June 13, 2011

WOD

A. Back Squat

B. "The Weber"
    10 rounds for time:
      4 Deadlift 85/60kg
     21 Double Unders

C. ONE max set pull ups

Post time to comments

Raw Powerlifting National Championship: 82.5 Champion- Willie Albert, 100kg Champion-Jay Nera, 110kg Champion- Kade Weber...Top three Lifters Jay Nera, Kade Weber, and Willie Albert

Sunday June 12, 2011

REST

On July 3rd, 2011 the Spartan Adventure Race will be at Camp Fortune. If anyone is willing to volunteer their time to come cheer and yell at the racers please let us know.

Below are the details from the Spartan coordinator.

"Finally, a team of 14 at registration is required (with end of day free entry to the race) and 22 obstacle captains to cheer, yell and encourage racers through the course. Very fun and exciting roles.

I will allow you to set up a tent to promote your business if you can bring a min of 10 volunteers"

We would love to be able to have a CrossFit O-Town booth set up and have you as a walking spokesperson for CrossFit!

Please email us at info@dynamofitness.ca if interested. Click here for info about the race.

Saturday June 11, 2011

WOD

450m run (big lap)

35 KBS 1.5/1p

35 Wallball

35 T2B

35 Push-ups

35 Goblet Squats

35 Ball Slams

450m run

Post time to comments

What are the best cooking oils?

Sorry the link was broken, should be fixed now.

Friday June 10, 2011

**Note: there will be no 1500 class today**

WOD

A. Deadlift 5-5-5

B. 3 rounds for time:

330m run (medium lap)

45 squats

30 sit-ups

15 push-ups

Post time to comments

Thursday June 9, 2011

**There will no 1500 class on Friday June 10th, 2011**

Joel getting ready for the beach with V-Ups

WOD

A. Snatch

B. 7 rounds for time:

7 C2B Pull-ups

7 OHS 40/25kg

Post time to comments

Wondering what you can eat following a Paleo lifestyle? Click here to create a meal plan for yourself. Be sure to use the customize link 'Use a preset diet's setting" and click 'Paleo". If you want eliminate certain foods like nuts,

click the "Customize Food Choices" link.

Wednesday June 8, 2011

WOD

A. Cleans

B. "The Chief"

     AMRAP in 3 minutes of:
     3 Power Cleans
     6 Push-ups
     9 Squats

Rest 1 minute
Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

If anyone is interested in bulk grass fed beef, please contact Nigel Smith at nigel_smith55@hotmail.com. He has a side beef available which would be perfect to split with 1 or 2 more people, depending how truly "caveman" you are. His pricing is the lowest I have found.