Monday August 1, 2011

…and yet we keep coming back for more.

WOD

Teams of 2 complete AMRAP in 40 minutes:

50 Burpees

100 Pull ups

150 Wall Ball

200 Weighted walking lunges

4 x 200m run (relay laps)

Only one team member can be working at a time.

A few things that Crossfit has taught me:

1. One pair of workout shoes is not enough.
2. I have muscles in places I didn’t know existed.
3. A gym is called a ‘box’. Why? I don’t know.
4. Grunting is good.
5. Deodorant is a must.
6. Rest is a WOD.
7. Avoiding weaknesses is a must-not.
8. Eat meat.
9. It’s 30% physical strength and 70% mental strength.
10. The feeling of near death is wonderful.

Everyday, at 5pm, I have a date with Crossfit. And every night, I impatiently wait for its phone call (or in this case…I sit at the computer at 12am…waiting for the next day’s WOD to get posted). This Crossfit better propose soon, I want to spend the rest of my life with him.

Sunday July 31, 2011

REST

If anyone is ever at some of the late classes, you may have seen some arm wrestling guys kicking around and training. Below is a video of Devon Larratt, #1 ranked pro right hand arm wrestler in the world against #6 ranked Michael Todd in Manchester England...only the best train at Dynamo.

Saturday July 30, 2011

CrossFit Games Event 1

WOD

40 push ups

200m run

50 DUs

300m run

60 sit ups

400m run

70 squats

400m run

60 sit ups

300m run

50 DUs

200m run

40 push ups

CrossFit Cheaters Anonymous

Friday July 29, 2011

WOD

A. Pull-ups (kipping, strict, weighted)

B. Tabata:

Wall Ball

1 min rest

Box Jump

1 min rest

GHD Sit-Ups

Post lowest score of each exercise to comments

Thursday July 28, 2011

Holiday Hours for Monday August 1st on the schedule page

If anyone has a table we can use for the BBQ (Aug 6), please post to comments as we need a place for the food!

WOD

A. Clean

B. "DT"

Five rounds for time of:
12 Deadlift 70/50kg

9 Hang power clean

6 Push jerk

Wednesday July 27, 2011

WOD

A. Back Squat 3-3-3 (paleo challenge participants, do 1RM)

B. 21-15-9

DB Snatch R 55/35

Push-up

DB Snatch L

Push-up

Beware -- Some 'Green' Cleaners are Deceptive and Toxic

If anyone who was not at the Paleo Q&A and would like to participate in the 30 Day Paleo Challenge, please send an email to info@dynamofitness.com and we will send you the info.

Tuesday July 26, 2011

WOD

A. Handstand Push-Ups

B. 20 min AMRAP

10 Pistols

20 Pull-Ups

40 DU

Monday July 25, 2011

Thx to Alana for the pic

WOD

A. Snatch

B. 3 rounds for time:

15 OHS 60/40kg

15 Burpees

Post time to comments

This Common Food Additive Now Linked to Weight Gain

Sunday July 24, 2011

Mat Lalonde

REST

As promised at the Paleo Q&A, below is the podcast with Mat Lalonde on Superhuman Radio. You will need to skip about an hour in to get to the actual interview.

SuperHuman Radio - Mat Lalonde

Below is the link to the 30 Day Paleo Challenge, it is also posted under the "Links" tab. Still a work in progress so check often for updates. All Paleo Challenge info will be posted there.

CrossFit O-Town 30 Day Paleo Challenge

Saturday July 23, 2011

Don't forget about the Paleo Q&A today at 12:00!!

WOD

400m Run
50 Squats
10 Pushups

300m Run
40 Squats
20 Pushups

200m Run
30 Squats
30 Pushups

300m Run
20 Squats
40 Pushups

400m Run
10 Squats
50 Pushups

Paleo and Calcium

Friday July 22, 2011

WOD

A. Back Squat 5-5-5

B. 5 rounds for time:

10 Front Squat (65/45kg)

200m run

Post time to comments

Thursday July 21, 2011

**For the month of Aug, the 1900 class on Mon/Wed/Fri is cancelled. We will resume Sep 9th.**

WOD

A. Push Press

B. 10 min AMRAP

1 Pull-up

1 Box Jump 24/20"

2 Pull-ups

2 Box Jumps

...How far can you go?

Post highest round to comments

Video from KarmaTube

Wednesday July 20, 2011

WOD

A. OHS

B. 3 rounds for max reps:

75s row for cals

15s rest

75s wall walk

15s rest

75s KB snatch (1.5/1p)

15s rest

75s turkish get up

15s rest

Post reps to comments

Orlando Deadlifts 227kg!!

**Notes:

There will be a Paleo Q&A on Saturday, July 23 at 12:00. We will also be discussing the 30 Day Paleo Challenge starting Aug 1.

Saturday, August 6 we will host a Paleo BBQ at the gym. We will have a sign up at the gym as it will be potluck style but BYOM (bring your own meat). Mark your calendars!!

Tuesday July 19, 2011

The sillier you look, the harder you are working!

WOD

A. Deadlift 1-1-1

B. 300m run

15 Deadlift (125/85kg)

300m run
30 T2B

300m run

45 Wall Ball

Post time to comments

5 Ways to Have More Fun at CrossFit

Monday July 18, 2011

WOD

A. Clean and Jerk

B. "Jamie"

4 rounds for time:

35 KBS

35 Push-Up

35 DUs

Happy 35th Jamie!!

Post time to comments

Simple Way to Shed Pounds and Decrease Tiredness - Stop Eating This

**Notes:

There will be a Paleo Q&A on Saturday, July 23 at 12:00. We will also be discussing the 30 Day Paleo Challenge starting Aug 1.

Saturday, August 6 we will host a Paleo BBQ at the gym. We will have a sign up at the gym as it will be potluck style but BYOM (bring your own meat). Mark your calendars!!

Sunday July 17, 2011

REST

Saturday July 16, 2011

Click HERE to enlarge

WOD

400m run

50 Sit-Ups

200m run

40 GHD

200m run

30 Slam Ball

200m run

20 T2B

400m run

5 Ways to Afford Whole Foods on a Budget

Friday July 15, 2011

WOD

A. Back Squat 1-1-1

B. 400m run

300 DUs

200 Squats

100 Ring Rows

Post time to comments

On Chocolate, Coffee and Alcohol

Notes:
#1. Come out to the Clocktower tonight on Clarence for some food and/or drinks and give Tatiana a great Canadian CrossFit farewell!!
Who- I don't care who you invite, just try to make it ok?
What- Nothing special, just come and get some drinks and food.
Where- Clocktower Market; 89 Clarence Street, Ottawa, ON; (613) 241-8783
When- Friday July 15th at 1400. This 100% informal! No damn speeches or gifts. Just come if you can, if you can't no worries. I may have forgotten some people so please feel free to forward onto whomever.

#2. Paleo Q&A will be held Saturday July 23 at 12:00. We will answer all your questions and/or concerns. Also, we will be discussing our 30 day Paleo Challenge commencing Aug 1! Check out the link on Facebook.

#3. Feeling tight? We have foam rollers available for purchase for $45. You will not find these high quality rollers which are designed for heavy use and will not warp and bend for a better price! Read more about the benefits of foam rolling.

Thursday July 14, 2011

WOD

A. Pull-Ups (weighted/strict/kipping)

B. 15 Min AMRAP

5 Box Jumps 30/24"

10 Ring Dips

20 KBS

Post rounds to comments

Feeling tight? We have foam rollers available for purchase for $45. You will not find these high quality rollers which are designed for heavy use and will not warp and bend for a better price! Read more about the benefits of foam rolling.

Fats Made Simple - T Nation

Wednesday July 13, 2011

WOD

A. Snatch

B. 4 rounds for time:

200m run

15 OHS 45/30kg

15 T2B

Post time to comments

Paleo Q&A: check out the link on Facebook.

One of the Most Inexcusable Vaccine Revelations of All...

Tuesday July 12, 2011

WOD

A. Strict Press

B. 500m row for time

C. 10 rounds for time:

5 C2B pull-ups

10 push-ups

15 squats

Post time to comments

Absurd new ways Splenda is deceiving you

Notes:

#1. Paleo Q&A: Let us know if you would be interested in a Paleo discussion/Q&A on a Saturday after the WOD. Post to comments when would work for you and we can make it happen.

#2. From Tatiana - "I'm leaving on the 18th of July. I will most likely be back to Canada for work related duties but definitely for social activities. On that note, I would like to invite you and whomever else you decide to invite for some drinks and food:

Who- I don't care who you invite, just try to make it ok?
What- Nothing special, just come and get some drinks and food.
Where- Clocktower Market; 89 Clarence Street, Ottawa, ON; (613) 241-8783
When- Friday July 15th at 1400. This 100% informal! No damn speeches or gifts. Just come if you can, if you can't no worries. I may have forgotten some people so
please feel free to forward onto whomever."

Monday July 11, 2011

WOD

A. Deadlift 3-3-3

B. 5 rounds for time:

5 Deadlift (125/85kg)

10 Burpees

C. 100 sit-ups for time

Post times to comments

2008 CrossFit Games Mens finishing order for the heat was:
Chris Spealler 2:41
Eric O'Connor 2:44
Ricky Frausto 2:46
Pat Barber 2:49
Dutch Lowy 2:51
Brendan Gilliam 3:18
Brett Marshall 3:29
Scott Delozier 4:17
Jeff Fleming 4:38
Edgar Pangilinan 5:26
Jason Westfall 5:34
Gabe Rinaldi 5:39