Thursday December 1, 2011

**Please post to comments if you would be interested in an 8:00am class on Saturday, before the Mat Lalonde seminar. This would the only class on Saturday. As well, we will be offering morning classes after the new year on Mon/Wed/Fri's. What would you prefer: 6:00-7:00 and 7:00-8:00 or 7:00-8:00 and 8:00-9:00?**

Bryan bringing it!

WOD

A. Snatch

B. "Tabata"

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

         Row

         Sit-Up

         Push Press 45/30kg

1 min rest between each exercise

Post lowest score for each to comments

I am so much smarter now

After looking at the score sheets from the Brockville competition, Bryan was ranked incorrectly for the first wod. With the proper raking, Bryan actually came in 3rd in the Mens Mod category! We cannot change the past, but we can recognize you now. Congrats Bryan!!

Wednesday November 30, 2011

These chicks mean business

WOD

A. Back Squat 3-3-3

B.  3 rounds for time:

     15 Burpee Box Jumps

     20 alternating KBS 1.5/1p
     15 slam ball
    
Post time to comments

Mat Lalonde this Saturday! Have you registered yet? Click here as you cannot register at the door.

  

The Food Which Tricks Your Body into Stacking on Pounds

Tuesday November 29, 2011

WOD

CF O-Town Represents!

A. Deadlift 1-1-1

B. 7 Rounds for Time:

     10 SDHP

     10 Ring Dips

Post time to comments

Mat Lalonde this Saturday! Have you registered yet? Click here as you cannot register at the door.

My Experience at the Mat Lalonde PhD Nutrition Seminar

We would like to give a big thanks and shout out to Suzanne, Orlando and Jason for volunteering as judges! Thank you for your hard work and stepping up to represent CF O-Town, we love this community!

Monday November 28, 2011

WOD

Top 4 ladies at HUA

A. Clean and Jerk

B. 5 rounds for max reps

     1 min Pull-Ups

     1 min DUs

     1 min Rest

Post reps to comments

What’s Really Making Us Unhealthy: Hint- it’s not saturated fat!

If anyone has any pictures from this weekend, please email them to me or add them to the FB page. I would really love the CF O-Town group pic. Thanks!

Sunday November 27, 2011

REST

Cannot complain about DUs anymore...could be worse

Saturday November 26, 2011

 Good Luck to all CF O-Towners competing in Brockville today!!

**The gym will be closed today, Saturday November 26th as we will be at the HUA Throw-down in Brockville.**

Friday November 25, 2011

**The gym will be closed tomorrow, Saturday November 26th as we will be at the HUA Throwdown in Brockville. Good luck everyone!!**

 WOD

Read on...

A. Kettlebell Drills

B. 15 Minute AMRAP

     50 Squats

     40 KBS 1.5 pd/1 pd

     30 Sit ups

Post rounds to comments

The (Ridiculous) New Cholesterol Guidelines for Children

Thursday November 24, 2011

WOD

A. Deadlift 3-3-3

B. 3 Rounds for Time:

    7 Burpees

   14 Pull-Ups

   21 Wall Ball

 

Post time to comments

Car Pooling to Brockville: Please post to comments if you are willing to drive or in need of a ride and we can all organize among ourselves.

Wednesday November 23, 2011

WOD

A. Floor Press

B. 3 rounds for max reps:

     60s Ball Slam

     60s Box Jumps

     60s Push Ups

     60s Row for cals

     60s SDHP

     60s  Rest

Post reps to comments

Tuesday November 22, 2011

WOD

A. Snatch

B. "Grace"

       30 Clean and Jerks for time

C. Tabata Sit-Ups

They should have had a real Crossfitter to compare to...

Monday November 21, 2011

WOD

A.  Back Squat 5-5-5

B.  15 Minute AMRAP
      7  SA DB Thruster (55/35) R
      7  SA DB Thruster (55/35) L
     14  T2B
      21 KBS (1.5/1)
      

Post score to comments

Do advertisements persuade you?

Sunday November 20, 2011

REST

Saturday November 19, 2011

Good luck Willie!! We're expecting big numbers!

WOD

Coaches Choice

Friday November 18, 2011

WOD

A.  Clean & Jerk

B.  12 Minute AMRAP


      1 -DB Clean & Jerk(55/35)
      1 -COVP/Muscle Up
      2 -DB Clean & Jerk(55/35)
      2 -COVP/Muscle Up
      .........

The Push-up: Why Is This So Hard?

Thursday November 17, 2011

Mmmmm, chemicals

WOD

A. Deadlift 5-5-5

B. 3 Rounds for Max Reps:

    60s Row

    60s Push-Ups

    60s DUs

    60s Box Jumps

    60s Rest

Post reps to comments

Crossfit Mythbusters

$89 for $200 Towards Naturally Raised, Locally Grown Meats, Steaks & Specialty Products from Aubrey's Meats 

Wednesday November 16, 2011

WOD

A. Strict Press

B. 15 Min AMRAP

       5 C2B
     10 Box Jumps
     15 Sit Ups


Post rounds to comments

Strength Train for Less Body Fat and Better Performance

Tuesday November 15, 2011

WOD

A. Snatch

B. 21-15-9

    OHS 50/35

    Burpee

Post time to comments

The Psychology of Strength: Incorporating Mental Toughness Training

Monday November 14, 2011

The scale is just a number

WOD

A. Front Squat

Since it is so nice outside, we cannot miss an opportunity to run!!

B. 5 Rounds for Time:

     10 SDHP with KB 2/1.5p
     15 Push-Ups
     200m Run

C. 3 min max DUs

Post time to comments

Triticum Fever, by Dr. William Davis, author of Wheat Belly

Sunday November 13, 2011

REST

"In this sport, every finish line is just another starting line in disguise"

Saturday November 12, 2011

If you have not completed a form for membership, please submit today. Thank you to everyone who has submitted and making this a smooth and easy transition.

WOD

In Teams of 2 complete the following:
100 Ground to Overhead DBs 55/35
100 Slam Ball
100 Box Jump
100 Push Ups
100 Sit Ups/V-Ups/GHD
2500m Row

Post partner and time to comments

Running into Trouble

Friday November 11, 2011

**Classes at 1000-1100 and 1600-1900. Note the 1500 class is cancelled**

WOD

A. Goat Work

B. 11 Rounds for Time:
       4 Thrusters 45/65

       7 Burpees

     11 KBS


Post time to comments

Thursday November 10, 2011

 **Check the Schedule page for updated November 11th hours**

WOD

A. Deadlift 1-1-1

B. 5 rounds for time:

     5 Deadlifts 140/90

     100m Run

     15 Pull-Ups

Post time to comments

Exposed: CDC deliberately manipulated, covered up scientific data showing link between vaccines containing mercury and autism


Anyone NOT competing in Brockville but would like to judge, please email info@dynamofitness.ca. They need 3 more people to volunteer.

Wednesday November 9, 2011

**Check the Schedule page for updated November 11th hours**

WOD

A. Push Press

B. "Cindy" or "Mary"

Post rounds to comments

Why Don't you look like a Fitness Model

In case anyone was missed on the email for the HUA (Brockville) movements, here it is:

Bear complex #65/95 - #95/135
C2B pullups
COVP pullups
Hand release pushups
Box jumps ( 20/30 )
Box hurdles
Thrusters #65/95 - #95/135
Double unders
Toes to bar
Knees to elbows
OHS #65/95 -#95/115
BURPEES

This is a brief list of what to expect.

Thanks to all that have registered, please keep in mind we are trying to raise 500lbs of food for the local food bank, so if you could, please bring a non-perishable food item.

Some of the sponsors will be on hand as well with swag and other gear too.

See everyone in a few weeks.

Shawn

The event is now taking place at the 1000 island mall in Brockville.

Registration: 0800-0830

* For anyone in the area the day/night before you will be able to come to the gym and pre-register (waiver) this will help alleviate congestion in the morning.*

The event is scheduled to be over by 1700.

There is a small food court in the mall....HOWEVER....you can imagine the type of food you will be getting into ! There are a few grocery stores close by though.

Tuesday November 8, 2011

**Check the Schedule page for updated November 11th hours**

WOD

A. Clean

B. For time:

    1000m row

    100 Wall Ball

Post time to comments

Monday November 7, 2011

**Please post to comments your preference for Nov 11th hours: 
1000-1200 or 1600-1900** 

WOD

A. Back Squat 1-1-1

B. 10 Min AMRAP
     10 Ring Dips

     30 KBS

C. 100 Sit Ups for time


Post A, B and C to comments


Whole 30 Success Story


**LAST WEEK** - 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.

Sunday November 6, 2011

**November 11 classes: 10:00-11:00 and 11:00-12:00** 

REST

NeuroMotive Coach Certification Weekend - Ottawa, Ontario

Saturday November 5, 2011

**One class today from 09:30-10:30**

WOD

For time:

Teams of Two:
800m Run
175 Deadlift 70/50
150 push-ups
75 pull-ups
150 KBS
400 m run (each)

Then:
5 min AMRAP Burpees

Reality Check: Investment Banking From The Outside Looking In

**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.

Friday November 4, 2011

** Saturday, November 3rd we will be at National Capital Fit Day; therefore there will only be one class from 09:30 - 10:30**

Twins!

WOD

A. Clean and Jerk

B. 20 Min AMRAP
     5 HSPU
    30s Hollow Hold
     5 Tuck Jump
    30s Bottom Squat Hold

Post rounds to comments

An open letter to the Grain Foods Foundation

 

**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.

Thursday November 3, 2011

** Saturday, November 3rd we will be at National Capital Fit Day; therefore there will only be one class from 09:30 - 10:30**

WOD

A. Floor Press

B. For time:
Front Squats 10-9-8-7-6-5-4-3-2-1 (70/50)
30 Double Unders between every set

- Rest 2 Min -

C. One attempt - Max Pull-Ups

Post time and pullups to comments

No bread, pasta or sugar: Stone Age-style restaurant serves only food that was available to our caveman ancestors

**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.

Wednesday November 2, 2011

WOD

A. Deadlift 3-3-3

B. 3 rounds for max reps:

    75s Row (for cals)

    15s Rest

     75s Wall Ball

    15s Rest

     75s KBS

    15s Rest

    75s HSPU

    15s Rest

Post total reps to comments

Lose Your Man Boobs, Your Bagel Butt and Your Wheat Belly

**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.