Sunday January 1, 2012

Happy New Year!!

REST

I am not one for new years resolutions, if you want to make a positive change in yourself and your life, why wait until new years? The perfect time to make positive change is anytime. So instead, let's hear some new years GOALS! What do you want to accomplish this year?


Saturday December 31, 2011

WOD

For time:
100 DUs
10 Burpees
20 Clean & Jerk or Squat Clean
30 Pull-Ups
40 Push-Ups
50 Sit-Ups
60 Squats
100 DUs


Post time to comments

Five Things You Should Stop Doing in 2012

Last day to get a membership with the 2011 prices!!

Friday December 30, 2011

WOD

A. Back Squat 1-1-1

B. 12 Min AMRAP
     10 Switch Lunges
       5 Pull-Ups
       5 Slam Balls

Post rounds to comments


Thursday December 29, 2011

CF O-Town, Gingerbread style
WOD

A. Deadlift 5-5-5

B. 5 Rounds for Time:
    10 Ring Push-Ups
    15 Box Jumps
    20 Sit-Ups

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The Fat Trap - NY Times

Wednesday December 28, 2011

 WOD

A. HSPU

B. "Tabata"
       Row
       T2B
       Wall Ball

Rest 1 min between exercises

Post score to comments

Tuesday December 27, 2011

WOD
 
A. Clean and Jerk

B. 3 Rnds of 3 Min AMRAP
     3 Burpees
     7 Pull-Ups
    11 KBS
    Rest 1 Min

Post all 3 scores to comments

Monday December 26, 2011

Gym is Closed Today

At home WOD

"Burpee Annie"
For Time:
50-40-30-20-10
Burpees
Sit-Ups


OR


Run 2K for time


Friday December 23, 2011

WOD

A. Deadlift 1-1-1

B. 8 Min AMRAP
     5 Single Arm DB Thruster-R 50/35
     10 Switch Lunges
     5 Single Arm DB Thruster-L
     10 Sit-Ups


     - Rest 1 Min -


C. 1 Min Max Pull-Ups


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Thursday December 22, 2011

WOD

A. Snatch

B. 21-15-9
     OHS 65/45kg
     T2B

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Wednesday December 21, 2011

Smiling or crying?
WOD

A. Back Squat 3-3-3

B. 3 Rounds for time:
     20 Wall Ball
     30 Box Jumps
      40 KBS

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Are you or a friend thinking about starting CrossFit? Start now before the January price increase! All members who have signed a contract prior to Jan 1, 2012 will have grandfathered prices.

Tuesday December 20, 2011

 **Regular Classes this week, see Schedule page for Holiday Hours**

WOD

A. Push Press

B. 7 Rounds for time:
     7 pull-ups
     10 ball slams

Post time to comments
   
8 Reasons Why Women (Should) CrossFit

Monday December 19, 2011

**Regular Classes this week, see Schedule page for Holiday Hours**

Marc means business!
WOD

A. Clean

B. 10 Rounds for time:
     7 Hang DB Squat Cleans 50/35
     10 Push-Ups

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“The Flower that Blooms in Adversity is the most Rare and Beautiful of all…”


Thanks to everyone who came out to the Christmas party on Saturday. What a great time filled with great people, great food and great entertainment. Will definitely be doing another one!
For anyone who left plates, containers, decorations, etc, it is all sitting by the door. Please take what is yours.

Saturday December 17, 2011

**See Schedule page for updated holiday hours**

It's Christmas Party Time!! Don't forget, we need volunteers to help clean and decorate after the WOD today. Bring decorations if you have any to spare!

WOD

In teams of 2, complete the following:

75 Deadlifts
100 Push-Ups
125 V-Ups
100 KBS
125 Wall Ball
150 Sit-Ups

Post time to comments



Friday December 16, 2011

**See Schedule page for updated holiday hours**

Don't forget about the Christmas Party this Saturday! Pot-luck style, BYOB table, Chinese gift exchange, ugly Christmas sweaters and Gingerbread CF box contest. How could it NOT be fun!?!? If you're drinking, be sure to get a taxi chit which was generously donated by Jamie and Jonny. Lastly, need some volunteers to help clean and decorate after the WOD tomorrow.

Just a taste of Shawn's fantastic work
WOD

A.Gymnastics Skills

B. Ladder Rep on the Minute
    Min 1 - 1 Squat Clean
    Min 2 - 2 Squat Cleans
    Min 3 - 3 Squat Cleans

How far can you go?

Post highest number to comments

Thirty Things to Stop Doing to Yourself

Are you or a friend thinking about starting CrossFit? Start now before the January price increase! All members who have signed a contract prior to Jan 1, 2012 will have grandfathered prices.


More HUA throwdown albums are incoming. You can get a DVD copy for $40. Shawn will also be doing slideshow videos for an extra $10 - send him your music (email address below) and you can also get high end prints from him.

To put in an order or get more information contact him at desaphotography@gmail.com.

 

Thursday December 15, 2011

 **See Schedule page for updated holiday hours**

WOD

A. Back Squat 5-5-5

B. 3 Rounds for time:
    15 DB Snatch-R
    25 Sit-Ups
    15 DB Snatch-L
    15 T2B

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12 Things Happy People Do Differently

 Are you or a friend thinking about starting CrossFit? Start now before the January price increase! All members who have signed a contract prior to Jan 1, 2012 will have grandfathered prices.

Wednesday December 14, 2011

**See Schedule page for updated holiday hours**

WOD

A. Deadlift 3-3-3

B. For time:
     21-15-9
     Burpee
     Pull-Ups

Post time to comments

Compare to May 18, 2011 (the order is reversed

Gluten: What You Don't Know Might Kill You 

Are you or a friend thinking about starting CrossFit? Start now before the January price increase! All members who have signed a contract prior to Jan 1, 2012 will have grandfathered prices.

Tuesday December 13, 2011

WOD

A. Split/Push Jerk

B. 5 rounds for max reps:
     1 min Thrusters 45/30
     1 min DUs
     1 min rest
 
 
Post score to comments  
 

   

Monday December 12, 2011

Kellogg’s Honey Smacks – contains more sugar than a Hostess Twinkie!
 WOD

A. Snatch

B. Half Tabata
Complete 4 rounds with 20 seconds of work followed by 10 seconds of rest of the following: Row
Push Up
Box Jump
Slam Ball
T2B 

Rest 30s between each exercise

Post score to comments

Breakfast or Dessert? How Much Sugar Is In Your Kid’s Cereal?


Saturday December 10, 2011

 WOD


In a team of 2, perform the following:

'Barbara'
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
5 Clean and Jerks

Only one person works at a time, the 2nd person starts their pull-ups when the 1st person finishes the squats and moves on to the C&Js. There is no time limit on the CJs, the faster you complete, the longer your rest.


Friday December 9, 2011

WOD

A. Back Squat 1-1-1

B. 21-15-9
     Push Press 45/30
     Back Squat

Post time to comments

Bacon: Health Food or Devil in Delicious Disguise?

Thursday December 8, 2011

Strong Girl!
WOD

A. Clean

B. "Tabata"
      Pull-Ups
      1 Min Rest
      DUs
      1 Min Rest
      Hand Stand Hold (Free if possible)

Post score to comments

Wednesday December 7, 2011

WOD

A. Deadlift 5-5-5

B. 15 Min AMRAP
     20 DB Snatch (50/35)
     20 Box Jump
     20 Sit Ups

Post rounds to comments

Behind the Perfect Body: Models and BodyBuilders

A recent survey commissioned by a British magazine found that:

  • 79% of the 2000 women surveyed thought that their social lives would improve if they were thinner.
  • 83% thought that overweight celebrities led unhappy lives.
  • 70% believed that overweight people were generally seen as less intelligent and less attractive.
  • 88% of girls feel the need to “look perfect”.
  • 60% say their appearance is their biggest concern in life.

Recent statistics provided by Natural Health magazine found that:

  • 44% of women who are average or underweight think that they are overweight.
  • The average woman’s dress size is 12 and the average mannequin’s dress size is 6.
  • The average height and weight for women age 18 to 74 years old: 5’4″, 138 lbs.

According to a recent Prevention/NBC Survey,

  • 60% of women have dieted or are on a diet,
  • 44% of women refuse to be photographed in a swimsuit,
  • and 37% of women won’t play beach games while wearing swimsuits.

There are over one million anorexic women in the UK alone.

Tuesday December 6, 2011

WOD

A. Front Squat

B.  For Time:
     10 Squat Cleans 70/50kg
     10 Pull-Ups
     10 Power Clean and Jerk
     10 Pull-Ups
     10 Push/Split Jerk
     10 Pull-Ups
      5 Squat Cleans
      5 Pull-Ups
      5 Power Clean and Jerk
      5 Pull-Ups
      5 Push/Split Jerk
      5 Pull-Ups

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Monday December 5, 2011

WOD

A. Gymnastics Skills

B. 10 Min AMRAP
      3 KBS
      3 Push-Ups
      6 KBS
      6 Push-Ups
      9 KBS
      9 Push-Ups


How far can you go?

C. 100 Sit-Ups for time


Post score to comments


Saturday December 3, 2011

Only 8:00am WOD today as we have Mat Lalonde's Nutrition seminar from 9-5.


Friday December 2, 2011

** There will be an 8:00am class on Saturday December 3, 2011 ONLY**

WOD

A. Push Press

B. 5 min AMRAP
     7 Pull-Ups
    11 Wall Ball


    - Rest 2 Min -

    5 min AMRAP
    7 Box Jumps 
    11 KBS 2/1.5

    Post rounds to comments



CrossFit O-Town Christmas party,  December 17th! It will be BYOB, Pot luck style and Chinese Gift Exchange with a max cost of $20. We will need some chairs and tables if anyone could bring some in. And we are welcome to ideas! More information can be found on the CF O-Town Facebook page. As per Emily's request, the theme of the party will be Ugliest Christmas Sweater.

Info for the Christmas party is posted on the Facebook page so make sure you check it. This is the recent info:
There is a pot luck sign up sheet on the bulletin board at the gym. Sign up with what you are bringing! As well, Becca is organizing our "booze table" where everyone who is drinking can bring a bottle and it can be a communal table. Someone can volunteer to bartend too! We will also need a cooler, bags of ice and mix (preferbaly not pop but..) That contribution can be part of the potluck.
 The Gingerbread house contest must be a CROSSFIT 'house' so get those imaginative juices flowing!
Lastly,Jamie and Jonny donated a bunch of taxi chits so no one drinks and drives! Let me know via email or facebook if you need one to get to the party as well.