Friday June 1, 2012

WOD

A. Back Squat 10-10-10

B. 4 Rounds for total reps of: 

     3 Minute AMRAP of:
     3 Power cleans @ 70/50kg

     6 Pull-up
     9 Air Squats

     Rest 1 minute between rounds

Post score to comments.

Thursday May 31, 2012

WOD

A. Gymnastics

B. "Death by Burpee"

Start a timer and do one Burpee on the first minute, two Burpees on the second, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

Post score to comments

Wednesday May 30, 2012

Ps.  Bruce Lee's favourite drink was WATAAAA!!!

WOD

A.Deadlift 10-10-10 

B."Tabata"

    HSPU

    Box Jump 30/24"

    Row

Post score to comments.












CROSSFIT REEBOK SHOES ARE NOW AVAILABLE- If you want some...hurry before they sell out!!

Tuesday May 29, 2012

WOD

A.Overhead Squat

B.3 Rounds for Time

   Run 400M

   30 KBS 1.5/1P

   20 T2B

Post time to comments

Monday May 28, 2012

WOD

A. Push Press

B. 5 Rounds for Max Reps:

    1 Minute Thruster 50/35kg

    1 Minute Double Unders

    1 Minute Rest

Post reps to comments

Coke- Here's what happens to your body when you drink it

Sunday May 27, 2012

REST

What does it mean to have "balance" in your life?

Saturday May 26, 2012

WOD

Coach's Choice

Crossfit Games Highlights 2011

Friday May 25, 2012

WOD

A. Snatch

B. 6 Minute AMRAP

    6 Wall Ball

    6 Pull-up

    Rest 90 seconds

    6 Minute AMRAP

    6 Hang Snatches 60/45kg

    6 Burpees

Post time to comments

3 Mental Tips for Crossfit-Camille Leblanc

Thursday May 24, 2012

WOD

A. Back Squat 1-1-1-1-1

B. For Time:

    21/18/15/12/9/6/3

    KBS 2/1.5p

    Goblet Squat 2/1.5p

    Rest 1 minute

   50m carry right hand, 50m carry     
   left hand x 2

   Post time to comments

How the elite warm up

Wednesday May 23, 2012

WOD

A. Weighted pull-up

B. For time
     Run 100M
     21 T2B
     21"True" push-ups
     Run 100M
     15 T2B
     15 "True" push ups
     Run 100M
     9 T2B
     9 "True" push-ups

C. 500M Row

Post time to comments.


Girl Power - Again Faster

Tuesday May 22, 2012

WOD

A.Clean & Jerk

B.15 Minute AMRAP

    odd minutes - 7 push press

    even minutes - 11 box jump

post score to comments:

Monday May 21, 2012

Happy Victoria Day!!

(Classes today will be from 10-11 and 11-12)

Coach's Choice

TEAM WOD

Four food documentaries that everybody should watch.

Sunday May 20, 2012

**Victoria Day Monday Hours - See the Schedule Page** 

REST

Saturday May 19, 2012

**Victoria Day Monday Hours - See the Schedule Page** 

WOD

"Filthy Fifty"
50 Box jump
 50 Jumping pull-ups
50 Kettlebell swings
50  Walking Lunges
 50 Knees to elbows
50 Push press, 45lbd
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

Are there estrogens in your backyard?

DID YOU KNOW…that fruit drinks can inflict damage on your liver like alcohol does? The breakdown of fructose rests solely on your liver, which can only metabolize a certain amount of this type of sugar. This causes a build-up of excess fat in liver cells and in different parts of your body.

- Dr. Mercola

Friday May 18, 2012

**Victoria Day (Monday) Hours - See the Schedule Page**

WOD

A. Back Squat 3-3-3

B. 3 Min AMRAP
     3 Push-Ups
     3 Box Jumps
     3 Ball Slams

     - 1 Min Rest - 

      5 Min AMRAP
      5 Push-Ups
      5 Box Jumps
      5 Ball Slams

     - 1 Min Rest -


       7 Min AMRAP
       7 Push-Ups
       7  Box Jumps
       7 Ball Slams

 Post rounds/reps to comments

High Heels and Sex Appeal

"The only discipline that lasts is self-discipline."

- Bum Phillips

Thursday May 17, 2012

WOD

A. Gymnastics

B. "Nicole"
      20 Min AMRAP
      400m Run
      Max Pull-Ups

Post rounds and pullups to comments

Compare to Nov 1, 2011

In Defense of Fat: A New Documentary About Obesity

"There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do." ~Derek Jeter

 

Wednesday May 16, 2012

WOD

A. Floor Press

B. 15 Min AMRAP
      6 Alternating TGUs 2/1.5p
     11 Burpees


Post rounds to comments 

The calcium conundrum

Tuesday May 15, 2012

WOD

A. Deadlift 1-1-1

B. 3 Rounds for Max Reps:
    1 Min Ring Dips
    1 Min Box Jumps
    1 Min DUs
    1 Min Rest

C. 100 Sit-Ups for time

Post reps and time to comments

For the Ladies

Monday May 14, 2012

Congratulations to team CF O-Town for their solid performance this weekend, placing 16th out of 30 and Brett who came 18th!

Ev and Lindsay on the DB Snatch/Sprint WOD

WOD

A. Snatch

B. For Time:

    400m Run

    40 Wall Ball

    400m Run

    40 Pull-Ups

    400m Run

    40 KBS

Post time to comments

Michele Letendre Learns from the Games

Sunday May 13, 2012

Happy Mothers Day to all our CF Moms!

REST

Saturday May 12, 2012

No Drop-Ins Saturday please

WOD

Josh's Choice

One Podium at a Time - Camille Leblanc-Bazinet

Friday May 10, 2012

Schedule change for this weekend only as we will be in Toronto for Regionals:
Friday morning classes are cancelled;
Friday afternoon will be 1600-1900, NO 1500-1600 class;
Saturday will be regular hours.
No Drop-Ins Friday and Saturday please

WOD

A. Push Press 3-3-3

B.  "Tabata"
       Wall Ball
        DUs
        Squats
        Push-Ups

Post score to comments

What Eating Too Much Sugar Does to Your Brain

Thursday May 10, 2012

Schedule change for this weekend only as we will be in Toronto for Regionals:
Friday morning classes are cancelled;
Friday afternoon will be 1600-1900, NO 1500-1600 class;
Saturday will be regular hours.
No Drop-Ins Friday and Saturday please

WOD

A. OHS

B. For Time:
     21-15-9
     R-Thruster DB  55/35
     Box Jump
     L-Thruster
     Push-Up


Post time to comments

You Heard of CrossFit?

Wednesday May 9, 2012

Schedule change for this weekend only as we will be in Toronto for Regionals:
Friday morning classes are cancelled;
Friday afternoon will be 1600-1900, NO 1500-1600 class;
Saturday will be regular hours.

A. Gymnastics

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

Compare to October 14, 2011 


The Diet Myth That is Destroying the Health of the World

Tuesday May 8, 2012

WOD

A. Cleans

B. 15 Min AMRAP

      6 Pull-Ups

      9 Push-Ups

    12 Switch Lunges

Post rounds to comments

Why We Don’t Walk Anymore

Monday May 7, 2012

WOD

A. Back Squat 5-5-5

B. 5 Rounds for Time:

    10 Alternating DB Snatch 

    100m Run

Post time to comments

Trust the Barbell

Sunday May 6, 2012

REST 

Saturday May 5, 2012

WOD

In Teams of 2 complete the following:
25 Min AMRAP
4 x 100m
150 Wallballs
4 x 100m
150 Pullups
4 x 100m
150 KBS 1.5p
4 x 100m
150 Pushups

FINE I’LL FREAKING DO IT: The 21-Day Sugar Detox

Friday May 4, 2012

WOD

A. Cleans

B. "Little Chief"

      3 Rounds for Max Reps in 3 Minutes:

      3 Power cleans

      6 Push-ups
      9 Squats

      1 Minute Rest 

Post rounds completed for each of the 3 cycles

Nuts For Coconut Oil!

Thursday May 4, 2012

WOD

A. Gymnastics

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 exercise

 

Post lowest score of each exercise to comments

 

Compare to 7 Oct 11

The Beverage that is Even WORSE than High Fructose Corn Syrup Soda

Wednesday May 2, 2012

 Ask Athletes is running a May Madness CrossFit Competition where you can win one month of unlimited CrossFit at your favorite CrossFit box for free. Click for more detail - Ask Athletes  


WOD

A. Snatch

B. 12 Min AMRAP
     100m Run
      15 OHS 60/40

       10 T2B

Post rounds to comments

A Metabolic Paradigm Shift, or Why Fat is the Preferred Fuel for Human Metabolism