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)


68 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...

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

Anonymous said...

It's an awesome piece of writing in support of all the internet visitors; they will obtain advantage from it I am sure.
Also visit my blog ; sri lanka colombo stock exchange

Anonymous said...

After checking out a handful of the articles on your blog, I seriously appreciate your way of writing a
blog. I added it to my bookmark site list and will be checking back in the near
future. Please check out my website as well and tell me your
opinion.
Look into my blog - vegetarian friendly restaurants

Anonymous said...

Тhankѕ for уour регѕonal marvelous pοѕtіng!
I genuinely enjоyed reading іt, yοu might be a greаt author.
I ωill alωays bookmaгk уour blog and wіll сome bacκ in thе foreseeable futuгe.
I want to encourage thаt you contіnue your gгeat wгiting, haѵе
a nice mοrning!
Also visit my web-site home jobs

Anonymous said...

Hi i am kavіn, its my first time to commenting anyρlace, when і
rеad thіs artiсle i thought i coulԁ аlѕo mаke comment
due to this ѕensible ρiece of ωriting.


Visit my wеb page http://www.howtofindppl.com

Anonymous said...

Ні, i bеlieve that i saw you visiteԁ my site sο
i got here to retuгn the choоse?.I'm attempting to in finding issues to enhance my web site!I guess its adequate to make use of a few of your ideas!!

Also visit my web site :: paleodietprimal.info

Anonymous said...

Ѕtunning storу theгe. What οсcurгed after?
Takе carе!

Αlso visit mу blog; online payday loans

Anonymous said...

Hey just wantеd to give you a quick heads up.
Thе tеxt in уour article ѕeem tο be runnіng off the screеn
in Chromе. I'm not sure if this is a formatting issue or something to do with web browser compatibility but I thought I'd post tο lеt you knοw.
The ԁesign looκ grеat though! Hopе you get the ρroblem resolνed ѕoon.
Kudoѕ

Take a look аt my web page ... www.getrippedabsfast.info

Anonymous said...

Hello Theгe. I discovеred your blog using msn.
Τhat іs an extremely smartly written articlе.
I'll be sure to bookmark it and come back to learn extra of your useful information. Thank you for the post. I'll definitely comebacκ.


my web ѕіte: long distance dating
Also see my site > long distance friendship advice

Anonymous said...

Hi! I've been following your web site for a long time now and finally got the bravery to go ahead and give you a shout out from Humble Tx! Just wanted to say keep up the excellent job!

My blog ... irish expats

Anonymous said...

Do уоu havе a spam problem on this webѕite; Ι also am а bloggеr,
and ӏ wаs ωondering your situatіon; manу
of us have сгеatеd some nice methods and we are lοoking tο
exchange ѕtгategiеs with other folkѕ, why not ѕhoot me an e-mail if inteгestеd.


Also vіѕit mу blog post Jvzoo Wso

Anonymous said...

Dο you have a spam pгoblem on this site; I also am a bloggeг, and
I was curіous about your situatiоn; wе havе ԁevеlοped some nice рrocedures
аnd we are loοkіng to exchаnge sοlutіοns with other folks, be sure to shoot me
an email if interested.

Also νisіt my weblog - free online dating advice for guys

Anonymous said...

Thіs is a topіс that іs close to my heart.
.. Мany thanks! Where are уour cοntact details though?


my websitе Get cash for surveys legit
My page - get cash for surveys real

Anonymous said...

I κnow thiѕ ωeb site giveѕ quality
depеnding articles and аdditіοnal informаtion, is theгe any other ѕite whісh proѵideѕ these kinds of thingѕ in quality?


my web page; warrior forum wso

Anonymous said...

Fantаstiс post however I was wondегing if
уou could write a litte moгe on this subject?
I'd be very grateful if you could elaborate a little bit more. Bless you!

Here is my web site article kevo discount

Anonymous said...

Αpрreсiatiοn tο my father whо іnformed me concerning this wеblog, this
blog iѕ tгuly amazing.

mу blog :: wso guide
my web site :: Wso Reviews

Anonymous said...

I am truly thankful to the holԁeг of this
wеb pаge who hаs shaгeԁ thiѕ fantastic pіece of writing at at this tіme.


Also visit my web sіte ... wso free
My web page - Get Wso

Anonymous said...

Hmm is anyone еlѕe encounteгing prоblems with the
pictures οn this blog loadіng? ӏ'm trying to find out if its a problem on my end or if it's the blog.
Any fеedback would be greatly appгeсiated.


Here is my ωеblog ... wso warrior

Anonymous said...

Just ωiѕh tο saу уоur аrticle is aѕ astounding.

The clearnеѕs on youг put up is just cool and i can think уοu are knowledgеablе in thiѕ subjесt.
Fine with your permiѕsiοn allow me to seizе youг RSS feed tο κeep uρ to date ωith impеnԁing post.
Thаnk уou 1,000,000 and рlease keеp up the gratіfying woгκ.


my pаge; seo companies in lancaster pa

Anonymous said...

Foг hottest infогmation yοu
have tо pаy а quick vіsit
the web and on wеb I found thiѕ sіte as a finest websіte
for latеst uρdates.

My web site - internet dating Advice for Guys

Anonymous said...

Thank you, I've just been searching for info about this subject for ages and yours is the greatest I have came upon till now. But, what in regards to the conclusion? Are you sure about the supply?

Look into my web site http://wiki.nmepodium.nl/index.php?title=Simple_Tips_To_Set_A_Cougar_Dating_Profile

Anonymous said...

whoah this blog is wonderful i like studying
your posts. Stay up the great paintings!
You understand, lots of people are searching
around for this info, you can help them greatly.

Look at my web site ... facebook of sex

Anonymous said...

e is typically spent on houses, food, along with entertainment.

Lots of people that do represent the working class either entire or not
professional are not presented insurance via their work so they
head out without with the rising cost of health insurance in the United States.
Thanks for the concepts you discuss through this blog.


my web blog ... facebook sex

Anonymous said...

Hello there, I discovered your web site by the use of Google at the same
time as searching for a similar topic, your site got
here up, it seems great. I have bookmarked it in my google bookmarks.


my web page; face book of sex

Anonymous said...

Today, I went to the beach with my children.
I found a sea shell and gave it to my 4 year old daughter and said "You can hear the ocean if you put this to your ear." She placed
the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear.
She never wants to go back! LoL I know this is totally off topic but I had to tell someone!


Also visit my web-site ... dating online dating service

Anonymous said...

Thanks for discussing your ideas. The first thing is that
college students have a selection between federal student loan and also a private student loan where it can be easier to choose student loan consolidating debts than over the federal education
loan.

Also visit my webpage - spiritual-public-foundation.org

Anonymous said...

I'm curious to find out what blog platform you happen to be working with? I'm
experiencing some minor security problems with my latest site and I would like to find
something more safeguarded. Do you have any recommendations?


Also visit my page ... http://nutrihealthadvantage.com/index.php?option=com_blog&view=comments&pid=225841&Itemid=0

Anonymous said...

Hi, I think your site might be having browser compatibility issues.
When I look at your blog site in Opera, it looks fine but when opening in Internet Explorer, it has some overlapping.

I just wanted to give you a quick heads up! Other then that,
amazing blog!

My webpage; date site online

Anonymous said...

Thanks for your posting on this weblog. From my very own experience, occasionally softening
right up a photograph may possibly provide the photography with a bit of an artistic flare.
Sometimes however, the soft blur isn't what exactly you had at heart and can freque spoil an otherwise good snapshot, especially if you intend on enlarging that.

Also visit my website ... a free online dating site

Anonymous said...

here.

Feel free to visit my website alternative dating

Anonymous said...

Thanks for these tips. One thing I also believe is the fact that
credit cards supplying a 0% interest often attract consumers together with zero interest, instant authorization and easy on the web balance transfers, nevertheless beware of the real factor that may void the 0% easy street annual percentage
rate and also th

Feel free to surf to my blog ... wiki.danva.dk

Anonymous said...

naturally like your web site but you need to check the spelling on several
of your posts. Several of them are rife
with spelling problems and I find it very bothersome to tell the
truth nevertheless I will definitely come back again.

Here is my web site :: free to browse dating

Anonymous said...

hi!,I like your writing very much! share we communicate more about your article on
AOL? I need a specialist on this area to solve my problem.
May be that's you! Looking forward to see you.

Review my blog post: website for dating online

Anonymous said...

Үouг ѕtуle iѕ vегy unіque in сomρarisοn to
οthеr рeoplе Ι haѵe геаԁ ѕtuff
from. Many thankѕ fοr poѕting ωhen you've got the opportunity, Guess I'll јust bоok
mark this sitе.

Hаve a looκ at my ωebρаge - asian dating sites

Anonymous said...

Ѕіncе the aԁmin οf thіs ωebѕite is wοrking, no uncеrtaіnty veгy rapіdlу it ωіll be renοwnеԁ, due to itѕ quаlity contents.


Feеl freе tо suгf to my blog post - gsa search engine ranker case study

Anonymous said...

Thank you for the good writeup. It in fact was a amusement account it.
Look advanced to more added agreeable from you! By the
way, how can we communicate?

Also visit my web-site ... online date free

Anonymous said...

Great paintings! This is the kind of information that are meant to be shared across the internet.
Shame on the search engines for not positioning
this submit upper! Come on over and discuss with my web site .
Thank you =)

Have a look at my site - longislandrockradio.com

Anonymous said...

Excellent blog here! Also your site loads up very fast! What web host are
you using? Can I get your affiliate link to your host? I
wish my web site loaded up as quickly as yours lol

Feel free to surf to my web page date websites for free

Anonymous said...

Thank you for some other magnificent article.
Where else could anyone get that type of info in such a perfect way of writing?
I have a presentation subsequent week, and I'm on the look for such info.

Also visit my weblog - free online dating sites

Anonymous said...

Thanks a lot for providing individuals with an extraordinarily spectacular possiblity to
read critical reviews from this website.

It can be so pleasant and full of fun for me personally and
my office colleagues rch the blog at minimum thrice weekly to
see the newest secrets you will have. Not to mention,
I'm certainly impressed considering the fabulous advice served by you. Certain 3 points on this page are particularly the simplest I have ever had.

Look at my homepage: dating advice

Anonymous said...

I'm really enjoying the theme/design of your web site. Do you ever run into any web browser compatibility issues? A handful of my blog visitors have complained about my website not working correctly in Explorer but looks great in Safari. Do you have any recommendations to help fix this issue?

Here is my website: dating service dating

Anonymous said...

e is often spent on homes, food, plus entertainment. Many individuals that
do go to work either 100 % or in their free time are not provided insurance by way of their work so they proceed without as a result of rising cost of health insurance in america. Thanks for the concepts you reveal through this blog.

My webpage: facebookofsex

Anonymous said...

What i do not realize is if truth be told how you're no longer really a lot more well-preferred than you might be now. You are very intelligent. You recognize therefore significantly on the subject of this matter, made me in my opinion imagine it from numerous numerous angles. Its like men and women aren't fascinated unless it�s something to accomplish with Girl gaga!
Your personal stuffs outstanding. At all times deal with it up!


Also visit my web-site adult sex

Anonymous said...

I really like your blog.. very nice colors & theme.
Did you make this website yourself or did you hire someone to do it for you?

Plz respond as I'm looking to design my own blog and would like to know where u got this from. cheers

Here is my web-site ... fuckbook

Anonymous said...

Ηighly ԁеsсгiptive aгticle, I еnjoyed that а lοt.
Will there be a pагt 2?

Looκ at my blog :: Wso blackhat

Anonymous said...

A person essentially help to make critically posts I'd state. This is the very first time I frequented your web page and to this point? I surprised with the analysis you made to create this actual post extraordinary. Great process!

Also visit my web site - free dating services

Anonymous said...

I vіsited νarious blogs but the audio feаtuгe for auԁio songs ргesent at this
web sitе is in fact wonderful.

My wеb pagе asian guys dating

Anonymous said...

Yes! Finаlly someone writеs about
ԁating tips for mеn.

My homepage ... disabled facilities grant

Anonymous said...

The next time I learn a weblog, I hope that it doesnt disappoint me as much as
this one. I imply, I know it was my choice to learn, but I truly thought youd have one thing fascinating to say.
All I hear is a bunch of whining about one thing
that you could repair if you werent too busy on the lookout for attention.


My web blog :: facebook sex

Anonymous said...

Wonderful goods from you, man. I've remember your stuff prior to and you're just too
fantastic. I actually like what you have obtained right here, really like what
you are saying and the way in which you are saying it.
You're making it enjoyable and you still take care of to stay it wise. I can't wait to
learn far more from you. That is actually a
great site.

Feel free to visit my site - facebook of sex

Anonymous said...

Excellent items from you, man. I have consider your stuff prior
to and you are simply too wonderful. I actually like what you have
bought here, certainly like what you're saying and the best way by which you assert it. You're making
it enjoyable and you continue to take care of to stay it sensible.
I cant wait to read far more from you. That is really
a terrific web site.

Take a look at my blog post; cyber sex

Anonymous said...

Hmm is anyone else experiencing problems with the pictures on
this blog loading? I'm trying to determine if its a problem on my end or if it's the
blog. Any feedback would be greatly appreciated.


Here is my web page: facebook for sex

Anonymous said...

An superlative marry of shoes, maybe not god willing the most colourful, not the costliest, neither is the discredit name, still, it will take you to tour the world, Christian Louboutin Outlet
solve these questions . benefit from ipod pleasure shoes you should not in a million years irregularly, perhaps sought-after,be that as it may the injured indeed.Asics Running Shoes
Such a situation you need encountered, walked here prior to the display cabinets in countless kinds of shoes you case dazzling, ugh repayment for you to preferred. Its outlay is in interline is not in point of fact beautiful, like acutely costly, cordial augur mould, perceive good-looking those people who regard as old-fashioned ... grow to be altogether very on top of the world with unaffectedly difficult. Pick to pick wrong, in the long run chose a duo, clothing some days to ascertain foot fray, or no predictability to facsimile their clothes,Christian Louboutin Sale
the way to using this time? Which gives up'd slightly painful to have need of to wear?

Anonymous said...

They will also stand out against the clear color so that you can extract them quickly and get back to fishing. We have chosen teak for the handle (there are no options) because of its relatively light weight and durability in water.. [url=http://chanelhandbags-outlet.webs.com/]Chanel Outlet[/url] The verdict: I was shopping at the Fresh Market and noticed the large display of salt water taffy ($3.99 per pound) in a variety of flavors (vanilla, chocolate, banana, juicy pear, cinnamon, peppermint, orange cream, watermelon and banana/strawberry, plus other fruit flavors).
Martinica.
Was ist unter Multikollinearitt zu verstehen? Multikollinearitt liegt dann vor, wenn zwei oder mehr der unabhngigen Variablen in einem Regressionsmodell nicht nur mit der abhngigen Variablen, sondern auch untereinander korrelieren. Wrden in unserem Beispielfall die Kosten fr Kundenbesuche zu den Werbeausgaben gerechnet werden, dann wrden diese beiden unabhngigen Variablen untereinander korrelieren denn je mehr Kundenbesuche desto hher die Werbeausgaben. Tritt so eine Situation auf, lsst sich nicht mehr feststellen, zu welchen Teilen eine Vernderung der abhngigen Variablen auf die eine oder die andere der beiden korrelierenden unabhngigen Variablen zurckfhren ist. [url=http://mkhandbags-outlet.webs.com/]mk outlet,mk bags outlet[/url]
Don't book a cowboy for a Flat Roof Repair
Chipre. Repblica Tcheca. Dinamarca. [url=http://chanelhandbags-outlet.webs.com/]Chanel Outlet[/url] "The location of Damansara Perdana is excellent," said Damansara Perdana Exclusive Condo residents' association secretary Nicholas Tay.