Wednesday February 1, 2012

This Saturday, February 4th will be for members only, no drop ins as our head coaches will be in Montreal for the Firebreathers competition.

WOD

A. Deadlift 1-1-1

B. 5 Rounds for Time:
7 Pull-Ups
7 Thrusters 45/30
7 Burpees

Compare to April 18, 2011

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The Magic Hormone

Interested in competing in the CrossFit Open? Curious to see where you stack up against Canada East, West or every CrossFitter in the world? Click HERE to register! All WODs are done in your own gym so no excuses!

Tuesday January 31, 2012

WOD

A. Snatch

B. 6 Min AMRAP

     5 L-Pull-Ups/Strict Pull-Ups

     10 Box Jumps 

   - 3 Min Rest - 

    6 Min AMRAP

    5 Strict Push-Ups

    10 OHS 45/30

Compare to April 19, 2011

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The 14 Worst Health Trends of 2011

 Registration for the CrossFit Games Opens starts tomorrow!

Monday January 30, 2012

WOD

A. Push Press

B. 30-20-10

     Ring Dips

     KBS 1.5/1p

     Goblet Squats 1.5/1p

Compare to June 22, 2011

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Sunday January 29, 2012

REST

January 28, 2012

WOD

In teams of 2 complete the following:

150 Wall Ball
100 T2B
50 Manmakers 55/35
150 KBS
100 V-Ups

 50 DB Ground to Overhead 55/35

Thanks to Erika S for the last 2 vids!

Friday January 27, 2012

WOD

A. Gymnastics Skills

B. 10 Rounds for Time:

     10 Standing Sit-Up

     10 Deadlift 70/45

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Thursday January 26, 2012

HAPPY BIRTHDAY MELISA!!!!!

WOD

A. Snatch Technique

B. 1 round every 10:00 for a total of 3 rounds.

     Score is total working time (e.g. 4:01 + 4:15 + 4:45 = 13:01).

     10 Squat Snatch 50/35

     15 Push Press 50/35

     20 Squats 50/35

     25 Wall Ball

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Wednesday January 25, 2012

WOD

A. Deadlift 3-3-3

B."Fran"

     21-15-9

     Thruster 45/30

      Pull-Ups

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This Fruit Juice Can be Toxic

Tuesday January 24, 2012

WOD

A. Clean and Jerk

B. 2 min Row for Meters

    1 min Rest

    2 min GHD Sit-Ups

    1 min Rest

    2 min Box Jumps

    1 min Rest

    2 min Pull-Ups

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Expectations - CrossFit Lisbeth

Monday January 23, 2012

Congrats to Jay and Kade, representing Dynamo and cleaning up at Raw Unity. Jay has successfully defended his 100kg title with a 850kg total (330-200-320). Jay also won best middleweight lifter (82.5, 90 and 100kgs). Kade won the 110kg class with an impressive 860kg total (310-205-345), bettering all his lifts and winning best heavy weight lifter. Jay will be signing autographs on Wednesday.

WOD

A. Back Squat 3-3-3

B. 10 Min AMRAP

     1 HSPU

     10 Russian KBS

     2 HSPU

     10 Russian KBS

     3 HSPU

     10 Russian KBS

How far can you go?

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Videos and write ups will be on Powerlifting Watch today. Click HERE.

Sunday January 22, 2012

REST

Watch Jay compete in Raw Unity 5 and defend his title in the 100kg weight class along with fellow Dynamo team mate Kade Weber in the 110kg weight class. Click here.

Saturday January 21, 2012

Pure dedication!

WOD

Happy Birthday Suzanne!!

"The Red Monster"

50 DUs

50 Wall Ball

50 Pull-Ups

50 Weighted Step-Ups

50 Push-Ups

50 DUs

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Friday January 20, 2012

At home CF training

WOD

A. Deadlift 5-5-5

B.  2011 CrossFit Open WOD 3

   5min AMRAP of:
    Squat Clean 75/50
    Jerk

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Click here for WOD description

Saved By The Barbell - Emily Beers

Thursday January 19, 2012

TY to Marta for the photo!

WOD

A. Thruster

B. For time:

     30-20-10

     DB Lunge

     DB Push Press

     Wall Ball

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'Most runway models meet the BMI criteria for anorexia', claims plus-size magazine in powerful comment on body image in the fashion industry'

Wednesday January 18, 2012

WOD

A. Max Box Jump (plus some extras)

B. 5 min AMRAP

     5 Burpee

    10 Pull-Ups

    - Rest 1 Min -

 

    5 Min AMRAP

   10 Push-Ups

   25 DUs

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Tuesday January 17, 2012

WOD

A. OHS 

B. Tabata

     KBS 32/24

     HSPU

     Pistols

Rest 1 min btwn rounds

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Tabata...Why bother?

   

Monday January 16, 2012

Remember when it was warm??

WOD

A. Clean and Jerk

B. 5 Rounds for time:
    12 Wallball
    12 T2B

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Obama Appoints Monsanto's VP as Senior Advisor to the Commissioner at the FDA

Sunday January 15, 2012

REST

Saturday January 14, 2012

WOD

 7 Rounds for Time: 
40 DUs
  7 C2B
  7 Push Press/Jerk (60kg)

Every time you break a set of the 7s, perform 3 burpees 


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Friday January 13, 2012

WOD

A. Back Squat 5-5-5

B. Complete as many rounds and reps as possible in 15 minutes of:
     9 Deadlifts (155lbs / 70kg)
   12 Push-ups
   15 Box jumps (24")

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This is the second WOD from the 2011 CrossFit Games Open. Compare your score here, you can filter for Canada East, Canada West, Men and Women or Overall. 

  

CrossFit: The Biggest Loser or the Biggest Winner in 2012

Thursday January 13, 2012

WOD

A. Clean

B. `Elizabeth`

      21-15-9

      Cleans

      Ring Dips

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Compare time to August 24, 2011

Wednesday January 11, 2011

Laurie rockin' the pull-ups

WOD

A. Strict Press

B. Complete 2 rounds of the following for quality not quantity:

     2 min Handstand Practice

     2 min Inch Worm

     2 min Hanging Leg Raise

     2 min Hollow Rocks/Holds

     2 min Pistols

      

Is Your Gluten Free Diet Still Harming Your Health?

Tuesday January 10, 2012

WOD

A. Deadlift 1-1-1

B. 3 rounds for max reps:
     1 min Row (for cal)
     15 sec rest
     1 min DB Thruster 55/35
     15 sec rest
     1 min SDHP
     15 sec rest
     1 min Wall Ball
     15 sec rest

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Monday January 9, 2012

WOD

A. Snatch Practice

B. 20 min AMRAP

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Once you fail, continue the WOD  with Push-Ups. Once you fail with push-ups, continue with squats.

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Sunday January 8, 2012

REST

Saturday January 7, 2012

Khrystos Razdayetsya (Merry Christmas) to all my fellow Ukrainians!

 WOD

In teams of 2 complete the following:

30 Squat Cleans 65/50kg
150 Push-Ups
30 Squat Cleans
150 Pull-Ups
30 Squat Cleans
150 Sit-Ups

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Charles pulls 215kg! Nice work!

Friday January 6, 2012

Good genes or hard work?

WOD

A. Clean

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

     Push Press

     Between each set, perform 10 DLs with the same weight

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Harvard Declares Dairy NOT Part of Healthy Diet

Thursday January 5, 2012

WOD

Annie Sakomoto - A CF original and legend

A. Deadlift 3-3-3

B.15 min AMRAP     

     6 Slam Ball

     9 Pull Ups

    12 Box Jump 

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Annie Sakomoto in Competitor Magazine (skip to page 39)

Wednesday January 4, 2012

WOD

Gavin's head is in the game

A. Front Squat 2-2-2

B. 21-15-9

    Burpee

    Wall Ball

    KBS

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 The Many Heads of Gluten Sensitivity

Tuesday January 3, 2012

 Morning classes start tomorrow 0600-0700 and 0700-0800

Still Smiling

WOD

A. Push Press

B. 10 Minute AMRAP

     30 DUs

     15 Power Snatch 35/25

     

This was the first WOD of the 2011 CrossFit Games Open. Compare your score here, you can filter for Canada East, Canada West, Men and Women or Overall.

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Male Physical Attractiveness Part II: Chicks Dig Scars

Monday January 2, 2012

Gym is closed today

At home WOD

First Choice:

Run!!! 

2km for time

Second Choice: 

7 Rounds for time:

7 Burpees

7 Sit-Ups

7 Squats

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