Tuesday November 1, 2011

WOD

A. Snatch

B."Nicole"

20 min AMRAP

400m Run

Max Pull-Ups

Post number of rounds and pull-ups to comments

Is this the world's toughest workout?

**NOTE** - We are switching over to direct withdrawal for all memberships, including month to month. Please bring in a voided cheque or your account information (name of bank, transit number, routing number and account number). We require this information no later than Nov 12, 2011.

Monday October 31, 2011

HAPPY HALLOWEEN!!

WOD

A. Back Squat 3-3-3

B. 5 rounds for time:

10 Thrusters 50/35

10 T2B

Post time to comments

Could you go without processed for a month?

Sunday October 30, 2011

REST

**NOTE** - We are switching over to direct withdrawal for all memberships, including month to month. Please bring in a voided cheque or your account information (name of bank, transit number, routing number and account number). We require this information no later than Nov 12, 2011.

Saturday October 29, 2011

TEAM WOD

FAQs: How will I get calcium on a Paleo diet?

Don't forget about Steph's Halloween party, tonight. Costumes are mandatory. Click here for more details. In Steph's words, it is going to be "Spooktacular"!

**NOTE** - We are switching over to direct withdrawal for all memberships, including month to month. Please bring in a voided cheque or your account information (name of bank, transit number, routing number and account number). We require this information no later then Nov 12, 2011.

Friday October 28, 2011

WOD

A. Deadlift 5-5-5

B. 12 Minute AMRAP

10 DB Snatch (50/35)

10 Slamball
20 Box Jump

C. Hollow Rock

Post rounds to comments

The Iron - Henry Rollins

Don't forget about Steph's Halloween party, tomorrow Oct 29th. Costumes are mandatory. Click here for more details. In Steph's words, it is going to be "Spooktacular"!

Thursday October 27, 2011

WOD

SKILLS DAY

A. Ring Work

Weighted Pull-up

Handstand Work

Turkish Get Up

Rope Climb

Single-Arm Snatch

B. 5 minute max double-under

Post DU score to comments and any PRs you made

National Capital Fitday Expo – De La Salle High School - $15 for Two Admissions to the National Capital Fitday Expo (a $30 Value)
We will be there at 1:00 for a 30 minute time slot doing a short demo and talking about CF. Come out!!

Wednesday October 26, 2011

Hari Singh Northeast Regional Masters

WOD

A. Push Press / Push Jerk

B. 15 Minute AMRAP

20 Push Ups

15 Wallball

10 Box Jump (30/24)

Post rounds to comments

"CrossFit slapped me with something I had completely forgotten about. It ranked me, ruthlessly, precisely, and with zero sympathy. The test was fair and professionally administered. It told me the truth, and unlike my college grades or test scores, the results are available for the world to see. I finished 84th. So now I need to decide. Do I really want to put up with this crap? I’m fifty two years old." Read more in No Country for Old Men.

From the organizers of the Brockville CF Comp: "BIG NEWS everyone...We have secured a larger location for the event, so we are no longer stuck at 30 athletes. If you know of anyone wanting to still compete, let them know !!!! The event has grown literally in days, the waiting list is over 15 already...Spread the word !!!!! LETS MAKE THIS HUGE !!!"

Contact Shawn Davidson at shawndavidson@tactconcepts.com for more information. To register, simply paypal his email address $25. In the comments section, please tell him you are with CF O-Town and if you are male or female registering for RX or Mod.

Tuesday October 25, 2011

WOD

A. Bear Complex 5-5-5

B. 21-15-9

Burpee

KBS

T2B

Compare Part A to 29 Jun 11

Post time to comments

From the organizers of the Brockville CF Comp: " BIG NEWS everyone...We have secured a larger location for the event, so we are no longer stuck at 30 athletes. If you know of anyone wanting to still compete, let them know !!!!

The event has grown literally in days, the waiting list is over 15 already...Spread the word !!!!! LETS MAKE THIS HUGE !!!"

Monday October 24, 2011

Saturday Team WOD

WOD

A. Clean

B. 3 Rounds for max reps
      1 min C2B/COVP
      1 min Push Up
      1 min Box jump (24/20)
      1 min Sit up
      1 min Rest

Post time to comments

Is a Leaky Gut Causing You to Pack on the Pounds?

Sunday October 23, 2011

REST

How bad do you want it?

Saturday October 22, 2011

WOD

One round for time:

400m run

300 DUs

200 Squats

100 Kettlebell Swing

Post time to comments

Bad Training Days

Friday October 21, 2011

WOD

A. Clean

B. 7 Min AMRAP

5 Pull-Ups

7 Wall Ball

- Rest 2 Min -

7 Min AMRAP

5 Hang Clean 65/45

7 Burpee

Post rounds to comments

Thursday October 19, 2011

Dave Draper

WOD

A. Deadlift 1-1-1

B.10 Min AMRAP
"Annie"
50-40-30-20-10
DUs

Sit-Ups

Post rounds to comments

Ode to the Squat

30+ Days Paleo Challenge. Fallen off the wagon since the paleo challenge? Helen has taken over the paleo blog for the next 30 days to encourage everyone to get back on track or as an informal challenge. Everyone welcome. Click here to redirect to the paleo blog.

Last Day! $89 for $200 towards Naturally Raised, Locally Grown Meats and Specialty Products from Aubrey's Meats

Wednesday October 19, 2011

WOD

A. Push Press

B. 20 Min AMRAP

5 Pull-Ups

10 KBS

15 Sit-Ups

Post rounds to comments

Tuesday October 18, 2011

WOD

A. Snatch

B. 10 Rounds for time:

100m Run

5 Burpees

5 OHS 60/40kg

Post time to comments

The plastic surgery a model needs to look like Barbie

$89 for $200 towards Naturally Raised, Locally Grown Meats and Specialty Products from Aubrey's Meats

Monday October 17, 2011

WOD

A. Back Squat 5-5-5

B. 10 Min AMRAP

1 Ring Dip

1 Box Jump

2 Ring Dips

2 Box Jumps

...

How far can you go?

Post highest round to comments

Is Junk Food Really Cheaper?

Sunday October 16, 2011

REST

Saturday October 15, 2011

WOD

50 DUs

50 Squats

300m run

25 KBS

25 Pushup/15 HSPU

300m run

25 T2B

25 Pushup/15 HSPU

300m run

50 squat

50 DUs

Compare to 17 June 11

Post time to comments

The Food Which Tricks Your Body into Stacking on Pounds - Fast...

Friday October 14, 2011

WOD

A. Strict Press

B. For time:

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

Deadlift 140/90kg

20-19-18-17-16-15-14-13-12-11
Sit-Ups

Post time to comments

Thursday October 13, 2011

WOD

A. Front Squat

B. 15 min AMRAP:

10 C2B Pull-Ups

20 Step Back Lunges
30 DUs

Post rounds to comments

HealthWatch: Doctors Warming To Caveman Diet Trend

Have you registered for Mat Lalonde's nutrition seminar in December yet? Click here to reserve your seat before it's too late.

Message from Brockville CF Comp: "HUA THROWDOWN 2011...SOLD OUT. Thanks to all the athletes who have stepped up !!!!! I am still taking names in case of back up. Come out and see all 30 athletes from Kingston, Ottawa, Montreal and BROCKVILLE show their shit off !!!!!"

Wednesday October 12, 2011

WOD

A. OHS 3-3-3-2-2-1-1

B. 20 min AMRAP

10 Push-Ups

15 KBS

20 Wall Ball

Post rounds to comments

Interview on CBC with the author of “Wheat Belly. Click here to listen.

Don't forget to register for the CF competition in Brockville. There is an rx and mod category for male and females. No "I can't" excuses, just do it! Challenge yourselves! Click here for details.

Tuesday October 11, 2011

WOD

A. Clean and Jerk

B. 3 rounds for time:

15 Power Clean 70/50

15 Burpees

Post time to comments

Top 12 Reasons Gluten Should Be ELIMINATED From Your Diet

Monday October 10, 2011

Happy Thanksgiving!!

Hours for today are 10:00 - 11:00 and 11:00-12:00

Single or Team "Murph"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

Post time to comments

Gary Taubes, author of Good Calories and Bad Calories and Why We Get Fat and What to Do About it, interview on CBC. Click here.

Sunday October 9, 2011

REST

From Josh: (Link Below) "...is a fundraising effort for my sergeant's 8 year old son who has been recently diagnosed with AML Leukemia and I will be running in a 100km race next week to support this cause."

Please use the link to donate...The Sears Great Canadian Run

And below, on an unrelated note...a video to make you smile.

Saturday October 8, 2011

WOD

For time:
800m Run
    5 rounds for time:
    10 Snatches
    15 Pull-Ups
800m Run

Post time to comments

Eating well cuts the risks of birth defect

Friday October 7, 2011

Check the "Schedule" page for Thanksgiving Monday hours

WOD

A. Floor Press

B. Tabata "The Next"

Complete 8 rounds with 20 seconds of work followed by 10 seconds of rest of the following:

Row

Burpee

Box Jump

Sit-ups

Rest 1 min between exercises

Post lowest score of each exercise to comments

Compare to 17 Aug 11

Don't be a Dumbass Client - Warning: Not for the faint of Heart

Register for the Brockville CF Comp:

Log into paypal and make your payment to info@tactconcepts.com. Shawn will send you a receipt and you will be good to go. Be sure to add in a message if you are registering for RX or MOD and if you are male or female. Spaces are limited to register soon!

Thursday October 6, 2011

Check the "Schedule" page for Thanksgiving Monday hours

WOD

A. Deadlift 3-3-3

B. "Diane"

21-15-9

Deadlift 105/70kg

HSPU

Post time to comments

Sorry, Wrong Inbox

Register for the Brockville CF Comp:

Wednesday October 5, 2011

Check the "Schedule" page for Thanksgiving Monday hours

WOD

A. Snatch

B. 5 Rounds for Time:

200m Run

10 DB Snatch 55/35 (5/arm)

10 T2B

Post time to comments

Interested in a CF competition in Brockville...?
November 26th, HUA THROWDOWN 2011. Scaled & RxD. $25.00 per athlete and bring a non perishable food item. Lets help support "Loaves & Fishes" for the holiday season... HUA. Stay tuned for details on how to register.

Tuesday October 4, 2011

Check the "Schedule" page for Thanksgiving Monday hours

WOD

A. Ring Skills

B. 7 rounds for max UNBROKEN reps:

1 min Pull-Ups

1 min Wall Ball

1 min DUs

Post Unbroken rep score to comments

10 Ways To Be A Better CrossFitter

Interested in a CF competition in Brockville...?
November 26th, HUA THROWDOWN 2011. Scaled & RxD. $25.00 per athlete and bring a non perishable food item. Lets help support "Loaves & Fishes" for the holiday season... HUA. Stay tuned for details on how to register.

Monday October 3, 2011

Check the "Schedule" page for Thanksgiving Monday hours

WOD

A. Back Squat 3-3-3

B. 15 Min AMRAP

15 Push-Ups

15 Squats

15 KBS 2/1.5p

Post rounds to comments

Get practicing! Next weeks skill...

Sunday October 2, 2011

REST

Thanks for the wicked compilation Everett. Congrats to all CrossFit O-Town/Dynamo Fitness Competitors.

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