WOD Thursday December 3/09


Today's WOD is in honour of our 1 year anniversary! Thanks everyone for making it such a great year!

WOD

To be done "Fight Gone Bad" Style. One minute at each station with a 1 minute rest after each round.

Deadlifts (225#/135#)
Back Squat (135#/95#)
Power Cleans (95#/65#)
Box Jumps (30"/24")
Burpees
Row (Cal)

You do as many rounds as needed to reach 365 total reps.

SATURDAYS WOD WILL BE AT FORT HENRY HILL AT 11AM SHARP! WE WILL MEET AT THE BOTTOM OF THE HILL BY THE VISITOR INFO BOOTH. BRING WARM CLOTHES, ETC ... AS THE WEATHER DOESN'T LOOK GREAT.

REMINDER: THE CFK CHRISTMAS/ANNIVERSARY PARTY IS AT 8PM SATURDAY NIGHT. IT WILL BE UPSTAIRS AT THE GRIZZLY GRILL. THERE WILL BE EXTREMELY UNHEALTHY APPETIZERS PROVIDED SO YOU CAN FUCK UP YOUR ZONE/PALEO DIET.

Please enjoy this thoughtful card that I received today in honour of our 1 year anniversary. It is things like this that make all the long hours worth it! haha ... i love it Julia! thanks!

Congratulations / Sent Thursday, December 3rd, 2009, 9:20 AMTO: crossfitkingston@gmail.com

ADD TO FAVORITES

From: Julia Stewart

MESSAGE

Happy Crossfit One Year Anniversary!! It's a miracle that you have maintained enough customers to stay afloat, given your constant name calling and general asshole antics. Here's to another harassment-suit-free year! 

See you after the LSAT!

-Julia (the big lesbo with the boys hair cut)


69 comments:

Peg said...

Congratulations, Andrew! Be proud of the community of fit folks and the loyal following you've created at CFK. Way to go, go, go !

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 10g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 25g CHO
Below 8% - 40g PRO; 40g CHO

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Dawson said...

Holy hard FGB alternative!!! Can't wait to try it.

Andrew, congrats on the success & growth of CFK over the past year! Hope to continue seeing everyone, and new athletes, over the years to come.

Keep training hard everyone!!!

Crystal said...

In the spirit of Crossfit Community:
Is anyone interested in playing volleyball this winter? If anyone is, I thought we could try to put in a crossfit team. Dets: co-ed, rec, Thursday nights, about $60 each with 10-11 peeps on a team, runs Jan 18- April 26. Please let me know if you wan to play ASAP so I can register a team.
You can check it out at www.KSSC.ca

BTW, Happy Anniversary CrossFit!!! I've loved almost every second of it. I can tell that I will not love tonight's WOD though, heard it was brutal.

Mike said...

Congrats one your first year Andrew! And thank you so much for punishing all of us on this special occasion.


The thanks wasn't genuine in case your sarcasm detector is broken. :)

Kacey said...

Gezzz Andrew!!! This is going to be an ass kicking!! I thought you were trying to keep us at Crossfit not have us running for the door!! Ha Ha Congrats on The ONE year Anniversary!!! You have made us more happy and healthy!! May you have many more ass kicking years a head!!

Kirsten said...

Congratulations Andrew! As many others have written, be proud of what you've got going on there, it's awesome! Not all affiliates are created equal, that's for sure!!

Have fun celebrating!

Sherri said...

One year already?! OMG--why has it NOT gotten any easier?! hahaha--maybe it is JUST ME!

Thank you for all that you have doen for me--I have so much more to accomplish. But I am still in such a different place since meeting all of you. Andrew--thank you for all of the encouragement and for not giving up on me.THANK YOU and looking forward to Saturday night!

Michaela said...

Happy Anniversary CFK!!

Great job with everything Andrew, your efforts to de-moralize and beat down on people and then make them come back day after day for yet another beating are finally paying off! That's my way of saying thanks for everything :)

Sandra said...

Congratulations Andrew on your one year anniversary.

Thank you for your knowledge, encouragement, and sharing your passion for CrossFit. We are so fortunate to have you.

Anonymous said...

I love crossfit kingston....but when can I kick you in the nuts??

Andrew said...

Get in line anonymous, haha ... I think it is at least 50 people deep at the moment. And we all know it is you Gay Paris!

Beth said...

okay people - it's lick not kick!!

Hey Andrew, what can I say, I am a CFK junkie! In the last year I've learned so much about exercise and nutrition and am much healthier for it. Thanks - you're the best!!

Ginger said...

Congratulations to Mr. Burns and to all the CFK members for the first of many great years!!

El said...

Hard to believe someone with your apparent lack of empathy and consideration for your fellow humans could be this successful ...just kidding, we all know that deep down you love us!!
Congratulations on your first year, here's to many more!

Andrew said...

with all the nice comments I received yesterday the only logical choice seem to be to close the gym or off myself, hahahaha ... And yes El you are right I do care a lot about everyone in here. (Just don't tell anyone)

I will be the first one to say that was a VERY challenging WOD. If you finished a time will be recorded and if you were close your total reps completed are posted.

Gill 300
Jaime 338
Kira 291
Linds 347
Mike 300
Laura 337
Pete 338
Andrew 31:00
Rory 31:16
Jess 33:20
Ngan 282
Maria 312
Kira 3340
Laura 33:00
Perry 326 (38:40)
Kacey 28:00
tim 303
Crystal 32:50
Karen 33:40
Serena 33:00
Ash 33:00
Kim 25:40

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