Friday, May 29/09

(Congrats Erin !!! ;)

WOD

Team FRAN ... see you tomorrow!!

(Harmer Jumping in his ridiculous "Sandals" ... he made a higher jump after changing shoes!)

WOD

Snatch Grip Deadlift

1-1-1-1-1

After each lift do 3 box jumps as high as possible

rest 5 minutes

7 rounds for time of 

10 weighted step ups with DB (as heavy as possible)

10 Kness to Elbows

(Congrats to "E" for getting her first chin/pull up in a long time yesterday ... she wouldn't let me post her pic so i found the closest thing i could to her doing one)

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

WOD Tuesday May 26/09

WOD

5 rounds for time

3 reps (1 Power Snatch + 3 Overhead Squats)

200M Sprint

5 Muscle ups

Rest 2 minutes between rounds.

WOD Monday May 25/09

WOD

Front Squat

5-5-5

rest 5 min

AMRAP in 10 min

10 Medicine Ball Clean/Box Jumps (jump onto box holding ball)

7 HSPU

rest 2 min

AMRAP in 10 min

7 Chest to Bar Pull Ups

100M Sprint

WOD Friday May 22/09

(Games east Qualifiers ... discussing strategy? most likely not)

WOD

"Hansen" sort of

Five rounds for time of:

2 pood Kettlebell swing, 30 reps
30 Burpees
30 AbMat Sit ups

Please excuse the questionable language in the post below. It is a very good quote from Barbell guru Mark Rippetoe

There are no shortcuts. 
The fact that a shortcut is important to you means that you are a pussy.
Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Pussy. 
I have no time or patience for Pussies.
Please tell everyone you know that I said this.

WOD Thursday May 21/09

(Foisy with a 53" Box Jump! ... and a 225lbs Clean yesterday. Seems to be "jumping" to the top of the records board. I would also like to mention he leads the "Puke" category with 5? or 6?, haha. Great work dude!)

Congrats to Janet for getting her FIRST CHIN UP YESTERDAY! and another 3 today!

WOD

400M Run

Deadlift 30 reps (BW)

400M Run

Deadlift 20 reps

400M run

Deadlift 10 reps

for time

WOD Wednesday May 20/09

(The boys showing a little leg)

WOD

Split Cleans

3-3-2-2-2-1

21-15-9

Parallette Pass Through

Skin the Cat

Double Unders

WOD Tuesday May 19/09

(CrossFit Games "Trail Run")

WOD

Deadlift 5-5-5

Squat 5-5-5

Bench Press 5-5-5

Turkish Get up 1-1-1

WOD Friday May 15/09

A BIG CONGRATS TO OUR MAD RUSSIAN FOR PASSING HER "DR. EXAMS." Rumour has it the dorm room oral exam was the clincher! 

"Somebody call a F**KING Doctor"

400M BURPEE BROAD JUMP

for time

WOD Thursday May 14/09

(Looks like FGB?)

Hang Split Snatch

5-5-5

AMRAP in 3 Min

3 Hang Split Snatch at 70% of previous

6 Step ups with same weight

9 Squats

1 min rest

Complete this cycle 5 times

WOD Wednesday May 13/09

(Having some fun with partner deadlifts!)

5 Rounds for max reps

1 min at each station with no rest between exercises.

1 min rest between rounds

Thrusters (65#/45#)

Box Jumps (36"/24")

Clapping push ups

Walking Lunge

Double Unders

WOD Tuesday May 12/09

(If you guessed that the birthday clown was Dawson you are correct! haha .. amazing what a little crossfit can do for you!)

WOD

Partner Deadlifts  (should be fun!)

1-1-1-1-1

Max rep suicide runs (20M = one rep) 

in 3 min

rest 2 min

Max rep Deadlifts (275#/185#)

in 3 min

Practice a "gymnastics" movement for 10 min (eg. cartwheel, handstand, rolls)

"The only time LSD (long slow distance) is necessary is if your going to compete in a sport that requires it. It is far inferior to CrossFit-type metcon for producing an increase in VO2 max, it interferes with power and strength production, it can be quite catabolic and immune-suppressive in high doses, it destroys muscle mass, and the people that do it usually wear silly clothes.
Read the stuff on the CrossFit website regarding this, and you will learn many good, important things."

Mark Rippetoe

WOD Monday May 11/09

(It's someone's birthday today?! can you guess who in this "before" photo?! - the "after" pic will follow later today! hahaha)

WOD

25 Muscle ups

10,9,8,7,6,5,4,3,2,1 of

KB Swings

Burpees

25 Clean and Jerk (135#/95#)

WOD Thursday May 8/09

(Dawson - CrossFit Games East Regional Qualifiers)

WOD

Snatch Grip Deadlift

3-3-3

AMRAP in 15 min

21-15-9

Thrusters (65#/45#)

CTB Pull Ups

(Pete - Eastern Regional Qualifiers - Burpee/KB WOD #3)

"FILTHY FIFTY" 

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

*Reminder - If you are ever unsure of any movements/exercises in the WOD please use the "exercises and demo's" link in the right hand column to look them up!*

Here is a little clip for all of you to enjoy. It is the Omega Fit Club group class. Range of motion is their specialty.

http://www.omegafitclub.ca/grouppower.html

WOD Wednesday May 6/09

(CrossFit Games Eastern Qualifiers)

First off a BIG CONGRATS to CRYSTAL, STELLA and JESSI for getting their first pull ups yesterday! Great job girls.

I want to take a minute and say congratulations to Jeff Dawson and Pete Tait for their amazing performance at the CrossFit Games Qualifiers this past weekend in Fredericton. These two athletes exceeded any and every expectation that I could have possibly had! Both athletes finished consistently in the top 20 for almost every event. Their performance provided a very accurate reflection of the level of hard work and dedication that every member of this gym displays on a daily basis. I want to thank each and every one of you for making this gym a dream come true for me. The progress and accomplishments that everyone has made during our first few months of operation means more to me than any of you can possibly know.  way After watching the way these 2 athletes performed and handled themselves in the face of adversity this weekend I am proud to be a part of what we have all created here a CrossFit Kingston. I can't wait to see what the future holds! Thank you to everyone ... 

WOD

Hang Power Clean

3-3-3

Rest 5 min

Tabata couplet

Wall Ball

Push ups

Rest 2 min

KTE

24" Step ups

(ummmm Kate foam rolling)

WOD

21-15-9

Burpees

KB swings

CTB Pull ups

*400 M run before each exercise*

(20 min time limit)