CrossFit Kingston

WOD Monday January 30/11

2012-01-30T16:58:00.001-05:00

MAX Front Squat

A- 5 Sets (up to 70-75%)

2 Front Squat + 1 Jerk X 2

B1 - AMRAP in 10 min

5 Toes to Bar
5 Burpees

B2- AMRAP in 10 min

5 Push Ups
10 Paralette Jumps

HAPPY Friday!

2012-01-27T10:10:00.000-05:00

WOD Thursday January 26/12

2012-01-26T11:57:00.000-05:00

MAX Snatch
or
Snatch X 2 X 6 @ 60-70%
Back Squat 3 X 3

A - On the minute for 12 min

Deadlift X 2 (50-60%)
DB Push Press X 10
Push Up X 10
(Alternate between Push Press and Push Up each round)

B - Parallette Fun

WOD Wednesday January 25/12

2012-01-25T13:47:00.000-05:00

(Just sending some encouragement to all our amazing members :)

A - 5 Sets

Bench Press X 5
Hollow Rock X 15

B - 3 Rounds

4 min running clock

500M row
20 KB swings
20 Burpees
1 min front plank

Rest 1 min

WOD Tuesday January 24/12

2012-01-24T06:43:00.000-05:00

Clean (Max for Day)

3 Rounds of the "Bear"

7 Times through the following sequence = one round.

Power Clean
Front Squat
Jerk
Back Squat
Rack Jerk (behind neck)

WOD Monday January 23/12

2012-01-23T06:56:00.000-05:00

Hang Snatch X 2 X 6 @70%
Back Squat 3X 3

4 Rounds - 1 min each

Prowler Push/Rope Pull - Man Makers
Ball Slam
Pull Ups
Box Jump
Rest

Starting today, Monday January 23/12 you will see a lot of new class times on Zen Planner. The new times will be as follows

M/W/F - 2:00pm-3:00pm and 3:00-4:00pm - These classes are going to be coached by Graham. Graham is a level 1 CF coach as well as a great weightlifter.

There will also be 4:15-5:15pm CF classes a couple of days a week. These classes will vary week to week based on availability. They will appear on Zen Planner a month at a time. I will hopefully have Jan/Feb dates up sometime tomorrow.

This week there will be T/Th 4:15-5:15 CF class which is already up on Zen Planner

Friday Open Gym time will now run from 4-6PM

Thanks and hope the new classes help everyone out!

NEW CLASSES!

2012-01-22T20:17:00.001-05:00

Starting tomorrow, Monday January 23/12 you will see a lot of new class times on Zen Planner. The new times will be as follows

M/W/F - 2:00pm-3:00pm and 3:00-4:00pm - These classes are going to be coached by Graham. Graham is a level 1 CF coach as well as a great weightlifter.

There will also be 4:15-5:15pm CF classes a couple of days a week. These classes will vary week to week based on availability. They will appear on Zen Planner a month at a time. I will hopefully have Jan/Feb dates up sometime tomorrow.

This week there will be T/Th 4:15-5:15 CF class which is already up on Zen Planner

Thanks and hope the new classes help everyone out!

WOD Thursday January 19/12

2012-01-19T13:33:00.001-05:00

*Please Check your lifting shoes and if they say "CRYSTAL WRIGHT" on the inside there is a good chance they aren't yours and you took them by mistake. Please return these shoes ASAP please*

Bench Press - MAX or 5 X 5

A - on the minute for 10 min

3 Deadlift (50-60%)
10 Ball Slam

B - AMRAP in 8 min

25 Double Unders
10 KB Swing

WOD Wednesday January 18/12

2012-01-18T09:06:00.000-05:00

A- 2 Front Squat + 1 Jerk X 2
(50%, 55%, 60%, 65%, 70%, 75% X 3)

B- Tabata @ each exercise (20 sec work/10 sec rest X 8)

Pull Up
Push Up
Sit Up
Squat

"Around the Worlds"

WOD Tuesday January 17/12

2012-01-17T08:00:00.000-05:00

Press X 3 X 5

Snatch X 2 X 8 (50, 55, 65, 72%X 4)

4 Rounds - 1 min each - 1 min rest

Prowler/Farmers Carry
Ball Slam
Wall Ball
Plank (Front)

WOD Monday January 16/11

2012-01-16T09:17:00.002-05:00

Happy Birthday to our one and only PETE!
Back Squat - MAX
then 80% X 2 X 2

3 Rounds - AMRAP in 3 min/rest 3 min

3 Power Clean (50%)
6 Push Ups
9 Squat

Parallette Fun

*JUST A REMINDER - IF YOU ARE ON THE WAITLIST PLEASE DO NOT JUST SHOW UP. IF SOMEONE CANCELS I WILL CONTACT YOU TO LET YOU KNOW A SPOT HAS OPENED UP. THANKS*

Please put you name in the comments section if you would be interested in a 415-515 CF class on the days we don't train the KBM swim team. (Do not put your name if it isn't a time you would make on a regular basis) We would need a consistent number (minimum 8-10 people) to make the class happen. Thanks

WOD Thursday January 12/12

2012-01-12T08:57:00.001-05:00

Press X 3 X 5 @ 70% (P.Clean Bar from floor)
Squat X 5 X 4 @ 55% (light + speed)

4 Rounds - 3 min work 2 min rest *

AMRAP
10 hollow rock
7 Push Up
10 Paralette Jump Overs

*After 3 min you will hold a 1 min front plank

*** If you weren't able to make it in this AM due to the weather I removed your reservation from Zen Planner so you can use that sign up again***

WOD Wednesday January 11/12

2012-01-11T10:34:00.000-05:00

MAX Bench Press

A - 5 Sets

2 Front Squat + 1 Jerk X 2 (work up to 70% of Max Jerk)

B - On the minute for 10 min

3 Deadlift (70%)
6 Burpee

WOD Tuesday January !0/11

2012-01-10T13:54:00.000-05:00

Snatch X 2 X 8 @ 65%

Pendlay Row 5 X 5

4 Rounds - 1 min @ each station

Ropers/Prowlers
KB Swings
Ring Rows
Rowing
Rest

WOD Monday January 9/12

2012-01-08T22:09:00.001-05:00

MAX Back Squat

A. Power Clean X 2 X 7 @ 65%-70%

B. AMRAP in 8 min

5 Toes to Bar
15 Ball slam

*Note - Weightlifting Classes are Monday and Wednesday This Week*

WOD Thursday December 5/11

2012-01-05T06:50:00.000-05:00

Snatch DL to knee + Snatch (up to 70%)
Front Squat X 3 X 3 @ 70%

Tabata at each station (20sec work 10sec rest X 8)
*one min rest between exercises*

Suicide Sprints
Double unders
Man makers
Box Jumps

WOD wednesday January 4/12

2012-01-04T21:47:00.000-05:00

Shoulder Press 5 X 5 (p clean bar to shoulders)

A - 5 sets

Back Squat X 3 @ 70%
Shoot Throughs X 12

B - AMRAP in 5 min - 2 min rest - AMRAP in 5 min

10 Ball Slam
5 DB muscle snatch

WOD Tuesday January 3/12

2012-01-02T20:27:00.000-05:00

Vicki sure is excited we are back to normal with classes this week!

WOD

2 Position Clean + Jerk ( work up to 75% of Jerk)

3 Rounds
Row 20 cal
DB Thrusters X 15 reps (unbroken)
rest as long as it takes your partner to row

Around the Worlds + L-Pull Ups

HAPPY NEW YEAR

2012-01-01T16:51:00.000-05:00

HAPPY NEW YEAR EVERYONE!!
THERE WILL BE OPEN GYM FROM 11:30-1 TOMORROW. REGULAR CLASSES WILL RESUME ON TUESDAY.
SIGN UP AS PER USUAL ON ZEN PLANNER

WOD Thursday December 29/11

2011-12-29T09:05:00.001-05:00

*Squat, Squat, Squat*

WOD

Hang Snatch X 2 X 6 @ 65%
Hang Clean and Jerk X 2 X 6 @ 70%

3-5 Rounds

1 min each station
Wall Ball
KB Swing
Push Press
Box Jump
Row
Rest

WOD Wednesday December 28/11

2011-12-27T21:10:00.000-05:00

Back Squat X 3 X 3 @ 80%
1 X MAX reps

A - 5 sets

Pendlay Row X 5
Push Ups X 10/15/20
rest 45 seconds

B - AMRAP in 4 min rest 1 min
AMRAP in 3 min rest 45 sec
AMRAP in 2 min rest 30 sec

5 Shoot Throughs
10 Box Jump
15 Ball Slam

2011-12-27T13:11:00.002-05:00

Hope everyone had a wonderful Christmas! We will return to regular hours tomorrow! (Wednesday)

WOD Thursday December 23/11

2011-12-23T06:52:00.000-05:00

Back Squat 5X5 @ 75%

A- 5 Sets
Pendlay Row X 5
Front plank X 1 min

B- 3 Rounds
AMRAP in 3 min - 30 sec rest

5 DB cleans
12 KB swings

WOD Wednesday December 21/11

2011-12-21T07:51:00.003-05:00

Is this really what you are thinking ladies?!

*Christmas hours - Regular hours this week - NO CF Kids/Sat class - CLOSED MON 26 and TUES 27*

WOD

Press x 3 X 5 (up to 75%)

A- 5 Sets
Bench X 5
Ring Rows (feet up) X 10

B - 4 Rounds - rest 1 min - 3 rounds - rest 1 min - 2 rounds of

8 Burpees
15 Ball Slams

*Max time of 12 min*

WOD Tuesday December 20/11

2011-12-20T13:37:00.001-05:00

This festive picture was approved by Ken Anderson and Emma Vaughan

*Christmas hours - Regular hours this week - will check with Jess and Vicki about a class/kids class on Sat? - CLOSED MON 26 and TUES 27*

Stay tuned for New Years hours - will likely depend on the extent of the trainers hang overs

WOD

Power Snatch X 2 X 7 @ 60-65%

A - 5 sets
Deadlift X 3 @ 60%
Shoot Throughs X 20

B- 10 min AMRAP
Pull ups X 5 (Strict) X 10 (with band)
Row 150M

WOD Monday December 19/11

2011-12-19T09:08:00.000-05:00

*Please remember to bring some food as we have 3 days to fill and ENTIRE bin and reach our goal of 1000lbs of food for the food bank!*

Front Squat X 3 X 4 @ 85%
1 X Max Reps @ 85%

4 Rounds - AMRAP in 3 min/3 min rest

1 Clean and Jerk @ 70-75%
5 Box Jump
5 Push Ups

WOD Thursday December 15/11

2011-12-15T14:55:00.001-05:00

* FOOD DRIVE UPDATE - THANKS TO EVERYONE FOR THEIR AMAZING EFFORTS SO FAR! WE ARE AT APPROXIMATELY 700LBS OF FOOD COLLECTED. WE ARE ONLY 300LBS SHORT OF OUR GOAL OF 1000LBS. WE HAVE ABOUT A WEEK LEFT TO COLLECT AND HAVE IT DELIVERED SO LET'S GET OUR GOAL!*
Power snatch X 2 X 7 (50,55,60,65,70%X 3)

A - 5 sets
Bench Press X 5
Ring Row (feet elevated) X 10

B- 2 Rounds - AMRAP in 4 min - 2 min rest

20 KB Swings
20 Ball Slam

WOD Wednesday December 14/11

2011-12-13T22:41:00.001-05:00

ONE MORE TIME ... DRESS FOR THE WEATHER EVERYONE

Tuesday December 13/11

2011-12-13T09:21:00.000-05:00

Push Press X 3 X 4 @ 80%
1 X Max rep at same weight

4 min - Rowing
rest 2 min
4 min - suicides X 4
Box Jump X 5
rest 2 min
4 min - Double Unders X 20
Burpees X 5
rest 2 min
4 min - Push Ups X 5
Hollow rock X 10

Partner slam ball sit ups X 10 X 3

WOD Monday December 12/11

2011-12-11T20:21:00.001-05:00

Just some proof that I have pushed a prowler before ... at least once.

Back Squat X 3 X 4 @ 85%-90% then 1 X Max reps at same weight

A - every min on min for 10 min perform
2 Power cleans + One Clean and Jerk (60%-65% of Clean)

B - AMRAP in 8 min
5 Pull Ups (Strict)
7 Shoot Throughs

WOD Friday December 9/11

2011-12-09T15:49:00.000-05:00

A great post from a good friend and owner of Caveman Strong/CrossFit Cornwall. (I think that may even be him on the exercise ball, but that is more than his Max squat so must not be, haha)

Lifestyle..by Tyler

“Tyler, I need to freeze my membership. The Christmas season is too much for me to handle.”

“Tyler, I’m strapped for cash due to Christmas, I need to not workout for a month”.

“Tyler, I know you say ‘easy on the cardio’ but I just can’t seem to get results. Don’t I need to work harder?”

“Tyler, I miss the old crazy CrossFit workouts! I feel like I need more of that?!”

………….

Ok… In my opinion this is always the same exact situation. It’s a matter of priorities. It’s a matter of choices. It’s a matter of self-love and self-happiness.

WHAT DO YOU HAVE TO DO TODAY TO BE HAPPY TODAY??

It amazes me when people can’t seem to figure out what they need to simply feel better. To feel more energy and to walk with your chin just a little bit higher than the day before. I feel we as a community not only encompass that but we also teach it very well. Better than any club I’ve seen.. Anywhere.. (Not arrogance, just my observation)

How can 4 hours a week be impossible? How can mom/dad not be granted 4 hours a week so that they can feel better and thus be happier. Being happier as a person immediately makes you a better mother, employee, friend, etc.. Being happier is your right! You work hard – You take care of the kids – You take care of your spouse – You handle what you handle at work. Why is there nothing left over for YOU??!!

In this society it seems we are all in mad rush. What is it we are rushing for?? I think the only guarantee in life is DEATH – so if you’re in a rush for that GO AHEAD. Just don’t drag me down with you? lol

So how can working out and eating properly make you better? Why do you show up here? Why do you workout? Why do you ‘TRY’ over and over to get your diet on track?

WHY WHY WHY?????

Because you want to be HAPPY. That’s why. And guess what.. It’s a DAM good reason.

When anyone comes to me with these types of issues (top of page) it’s always the same. Before they even say it – I know what the problem is.. YOUR PRIORITIES ARE NOT IN CHECK, YOU HAVE NO GAME PLAN, NO GOALS. No matter how good our service/coaching is, at the end of the day YOU have to help YOU or else this ship does not sail..

Back to lifestyle..

Paleo is NOT a diet.

Going to the gym is not a hassle.

Sleeping better is a must.

These issues are what we all work on in order to be healthier and happier. We do not advocate quick fixes. We ask you to figure out (with our help) what is lacking most in your life? What do you need to make more time for – asap? WHAT IS YOUR PRIORITY? Do you have any clue at all? If not, I’m afraid you WILL be another ‘comer and goer’ in our club.. It’s too bad but it’s the way it is.

I/WE call this a lifestyle because that’s what it is. In order to be healthy and NOT like the rest of the world (On drugs, getting fat and sick, diseased, feel like shit) you need to CHANGE YOUR LIFESTYLE OR BETTER YET – CHANGE YOUR LIFE!

After 10 years of developing this lifestyle for myself I will give you the nuts and bolts of what it takes..

PRINT THIS OUT AND PUT IT ON YOUR FRIDGE..

Btw everyone, we all cheat. We all ‘Goof’ up sometimes and that’s encouraged in this lifestyle

1. Eat Paleo at least 80/20. Most of us don’t even make a solid effort. We somehow believe that if we workout a little harder it will compensate for the garbage we are eating. Don’t be one of these people. I worked out for years (since 14 – every other day) and never got anywhere until I improved my FUEL source. You don’t have to be perfect but you have to at least TRY!
2. Work out 4 times a week. Science suggests that working out 4 times a week yields 40% more gains than 3 times a week (Poliquin). 4 hours a week!! Even if you can’t make it in – You can walk, play hard with the kids, etc.. YOU need to make time for you. The people around you who love you will understand. If not – they are the selfish ones and you need to be strong about YOUR priority.
3. Sleeping. Take naps. Sleep in. Get more of it when you can. If it’s a priority make it happen. Shut the computer off, turn the TV off – ETC..
4. Weightlifting with the mindset: ‘I want to be able to move well when I’m 75′ will always keep you focused on what truly matters.. Six packs are great, but a great back squat tells me you have the mobility of a 12 year old. Moving well with good posture is always number one.
5. Weightlifting should take up 80-90% of your workouts. I don’t care if you ‘LOVE’ running. or ‘LOVE’ crazy CrossFit style workouts. Science, observation, and results dictate that well coached weightlifting is the ‘REAL DEAL’.. Just look around at some of the physiques at the gym. CONNECT THE DOTS.
6. Negative People and situations. Pay attention to the ‘haters’, the ‘nay sayers’, and all the people and situations that make us feel ‘OFF’.. Life is energy and anyone who feels they can just SUCK my energy needs to go. Negative people that only hear their own story are incredibly selfish. They don’t even hear us speak to them or offer help. They are so CAUGHT up in their own ‘NEGATIVE GARBAGE’ that they literally don’t care about anything else. Be aware of ENERGY, your intuition is a great resource. Re-connect and make decisions based on what makes you happier.
7. The ‘NATURE’ factor. I am a big fan of ‘Nature walking’, getting in the bush, sitting on a dock, etc.. We are animals of the earth and we need to re connect with our mother earth. It may sound weird to some of you to read this but guess what?? YOU ARE THE WEIRD ONE FOR NOT NOTICING THE POWER OF NATURE. It will literally re balance you, cleanse you, and give you clarity. My ‘SOUL WORK’ has always happened in two places: The outdoors and the gym.

Long story short,

The world is against us but that’s ok. If our LIFESTYLE is in check we will help ourselves and all those around us. Thats what I call POWER. Thats what motivates me EVREY DAY. WE. I, YOU are the only ones who can make us happy. No one else will EVER do it. YOU HAVE THE POWER. Make a plan, find your weaknesses, and have a ton of fun working on yourself. Life is growth, there is NO end point. Be in love with growth and positive change and don’t get caught up in the details.. Get caught up in the BIG PICTURE..

Tyler,

WOD Thursday December 8/11

2011-12-08T14:37:00.000-05:00

Press 3 X 3

Snatch X 2 X 7 (up to 70%)

5 sets

A- Deadlift X 3 @ 60-70%)
Ring Rows X 10 (Feet Elevated)

4 Rounds or 12 min

B - Run/Row 400M/500M
DB Push Press X 20

WOD Wednesday December 7/11

2011-12-07T12:00:00.000-05:00

Discussing strategy with Sam at the Brockville competition!

A. Back Squat 5 X 5

B. 4 Rounds - 3 min work/3 min rest

AMRAP in 3 min

(1 Clean + 1 Front Squat) X 2
Handstand Push Up X 4
Box Jump (very high) X 8

WOD Tuesday December 6/11

2011-12-06T11:57:00.000-05:00

Pull Ups 5 X 5 (weighted if necessary)

A - 5 Sets
Pendlay Row X 5
Shoot Throughs 15/20/25

B - AMRAP in 12 min

3 Pull Ups (Strict)
6 Burpees
12 KB Swings

WOD Monday December 5/11

2011-12-05T09:19:00.000-05:00

Congrats Connor for going 6 for 6, setting new PR's in the Snatch and Clean and Jerk and winning his class at the Ontario Junior Weightlifting Championships on Saturday!

WOD

Clean - (Wave up to 85%)

A - 5 Sets - 2 Back Squat + 1 Jerk

B - every 30 seconds for 10 min
1 Power clean - 70%
5 Ball Slams

WOD Thursday December 1/11

2011-12-01T09:20:00.000-05:00

Deadlift 5 X 5

A- 4 sets
Bench Press X 5
one-arm DB row X 10

B - AMRAP in 10 min
10 Wall Ball
10 Burpees
10 Ring Rows

WOD Wednesday November 30/11

2011-11-30T09:12:00.000-05:00

Clean and Jerk X 1 X 5 @ 80%

4 Rounds - 3 min on 3 min rest

3 Power Clean
6 KB swing
9 Ball Slam

25 "Around the World"

WOD Tuesday November 29/11

2011-11-29T09:11:00.000-05:00

Congrats to a great team effort in Brockville last weekend!

WOD

Back Squat 5 X 5

A - Pendlay Row X 5
Shoot Throughs X 10/15/20
rest 1 min

B - 3 Rounds
AMRAP in 3 min/1 min rest

3 Man Makers
6 Pull Ups
12 Sit Ups

WOD Monday November 28/11

2011-11-28T09:34:00.000-05:00

Hang Snatch X 2 (wave up to 80%)
(Mid position)

A. 2 Front Squats + 1 Jerk X 2
rest 1 min

B. 6 Rounds (12 min limit)

5 Box Jump
10 Burpees
15 Ball Slams

WOD Thursday November 24/11

2011-11-24T11:53:00.000-05:00

Hang Clean (up to 75%)

Back Squat 5 x 5 @ 75%

3 Rounds - 1 min each exercise

Suicide Sprints
Rowing
Shoot Throughs
1 Arm DB/KB Snatch

WOD Wednesday November 23/11

2011-11-23T09:58:00.000-05:00

Bench Press 5 X 5

6 Rounds - 90 sec work/90 sec rest

Deadlift X 5 @ 65%-70% of 1RM
Max Rep ring dips/Push Ups

Around the worlds X 10 X 3

WOD Tuesday November 22/11

2011-11-22T08:32:00.000-05:00

Pull Ups 5 X 5 - NO KIPPING - Add weight if needed

A - 5 Sets

Pendlay Row X 5
Hollow Rock X 15
1 min rest

B - AMRAP in 12 min

5 Pull Ups
10 KB Swings
15 Ball Slams

*We will be having a little Christmas get together on December 10th (8PM) at the Grizz. If there is enough interest I will order appetizers etc so sign your name on the sheet posted on the door if you can attend. Thanks! *

WOD Monday November 21/11

2011-11-21T10:26:00.000-05:00

(A pic Jess took ... who does it resemble!? post thoughts to comments !)

WOD

Hang Snatch X 2 (working up to 75%)

A - 5 Sets -

2 Front Squat + 1 Jerk X 2

B - 3 Rounds

250 M Row
20 Box Jumps
20 Wall Ball

WOD Thursday November 17/11

2011-11-16T19:56:00.001-05:00

WOD

Hang clean 2 x 5 @ 65%

Front squat 3 x 5 @ 65%

Tabata ( 8 rounds of 20 seconds work/10 seconds rest)

Barbell thrusters (75#/55#)

Pull-ups

Hollow Rocks

DB push press

*you will do all 8 rounds of one exercise then move on to the next exercise*

WOD Wednesday November16/11

2011-11-16T10:22:00.000-05:00

WOD

5/10 Tire Flips (550#/225#)
25 M Prowler (130#/90#) Low
25M Prowler - High
100M Sprint
15 Ball Slams

WOD Tuesday November 15/11

2011-11-15T10:55:00.000-05:00

Shoulder Press 5 X 5

Pendlay Row 5 X 5

4 Rounds - 1 min at each

Shuttle Sprints
Ropes/Shoot Throughs
Pull Ups/Toes to Bar
Rowing
Rest

WOD Monday November 14/11

2011-11-14T13:54:00.000-05:00

Snatch - mid hang - 65% X 2 X 6
Back Squat - 75% X 3 X 5

3 Rounds - 4 min work/4 min rest

100M Farmers Carry
5 DB cleans
10 Ball Slam

WOD Thursday November 10/11

2011-11-10T15:48:00.000-05:00

Front Squat 65% X 3 X 5
Deadlift 65% X 3 X 5

6 Rounds - 2 min work/2 min rest

AMRAP in 2 min

2 Deadlift @ 65%
10 Burpees

WOD Wednesday November 9/11

2011-11-09T08:47:00.000-05:00

4 Rounds

15 Ball Slam
25M Prowler (low handles)
25M Prowler (high handles)
5/10 Tire flips (550#/225#)

*There are 2 garbage bags at the front door filled with shoes and water bottles. You have until friday to claim them or they will be given away* Thanks

2011-11-08T09:05:00.000-05:00

2 Positon clean + jerk @ 65% X 5 sets

Pendlay Row 5X5

4 Rounds - 3 min running clock

Sprint 400M - AMRAP - Man Makers
- Pull Ups

"Women Running Into Trouble"
When I look at the fat guy in the gym wasting his time on forearm curls to lose weight, I don’t feel sympathy. The big tough guy getting stapled to the bench by 365 pounds, when just a second ago he couldn’t even handle 315 pounds — nope, no sympathy there either. The girl who spends thirty minutes bouncing between the yes-no machines (abductor and adductor machines), who is going to have trouble walking the next day — I can’t muster even an iota of pathos. Nobody told them to do these things. But then I watch my friend, Jessica, running on the treadmill, day after day, year after year, running like a madwoman and going nowhere. Her body seems to get softer with every mile and the softer she gets the more she runs. I do feel pity for her because everybody, everywhere has convinced her that running is the way to stay slim and toned.
Read the rest of this article here

FOOD DRIVE UPDATE

2011-11-07T09:29:00.001-05:00

REMEMBER THAT IF YOU CAN ALSO USE THE "DONATE" LINK IF YOU WOULD LIKE TO MAKE A MONETARY DONATION.

I HAVE INSTITUTED A FUN NEW WAY TO ENCOURAGE FOOD DONATIONS!

EVERY CLASS MUST BRING AT LEAST ONE CAN OF FOOD TO EACH AND EVERY CLASS. AS LONG AS ONE PERSON BRINGS A CAN OF FOOD IT "SAVES" THE ENTIRE CLASS FROM DOING 100 BURPEES! A $5 DONATION CAN ALSO BE USED IN PLACE OF A FOOD ITEM

THIS STARTS NOW! SAYING YOU DIDN'T READ THE BLOG ISN'T AN EXCUSE AS YOU SHOULD BE ON HERE EVERYDAY!

WOD Monday November 7/11

2011-11-07T09:25:00.000-05:00

3 Position Snatch (Floor/mid/high) @ 65% X 5 sets

Back Squat - 70% X 5 X 3

3 Rounds - 1 min @ each station

Wall Ball
Ball Slam
Box Jump
Push Press
Row
Rest

FOOD DRIVE!

2011-11-04T08:52:00.000-04:00

Our Christmas food drive for the "Partners in Mission Food Bank" has started! Last year we collected over 375 lbs of food. As always there is a shortage of donations in the Kingston area and I'd love to see us reach a goal of 1000 lbs this year!!

I will also have a link set up in the upper right corner on the webpage if you'd like to make a monetary donation which I will use to purchase food to help us reach our goal!

The link will take you to a paypal account which I have set up for donations. *This is up and running already!*

We have the strongest gym in Kingston, so let's show everyone that we are also the most generous!

CFK FOOD DRIVE!

2011-11-03T10:56:00.001-04:00

Today is the start of our Christmas food drive for the "Partners in Mission Food Bank." Last year we collected over 375 lbs of food. As always there is a shortage of donations in the Kingston area and I'd love to see us reach a goal of 1000 lbs this year!!
I will also have a link set up in the upper right corner on the webpage if you'd like to make a monetary donation which I will use to purchase food to help us reach our goal!
The link will take you to a paypal account which I have set up for donations. *This is up and running already!*

We have the strongest gym in Kingston, so let's show everyone that we are also the most generous!

WOD Thursday November 3/11

2011-11-03T08:55:00.000-04:00

WOD

-MAX Jerk

-AMRAP in 3 min

5 Push Press (65%)
10 KB Swing

rest

Row max distance in 3 min

- 25 Around the Worlds

WOD Wednesday November 2/11

2011-11-02T14:35:00.000-04:00

WOD

2 Rounds - Tabata @ each station

1. 20 Yard Prowler Push/Shuttle Run

2. Sandbag Ground to Overhead

3. Sledge Hammer Hits/Tire Flips

4. Rest Station

WOD Tuesday November 1/11

2011-11-01T14:42:00.000-04:00

WOD

Max Clean

10 rounds - 1 min work 1 min rest

2 Cleans (60-70%)
with remaining time in the min
Max rep ball slam (odd rounds)
Max Box Jump - HIGH (Even rounds)

Oct 31/11

2011-10-31T10:18:00.000-04:00

TRICK OR TREAT...SMELL MY FEET GIVE ME SOMETHING GOOD TO EAT

Happy Halloween everyone!!

People coming in for the evening classes feel to wear your costume...you might get a trick or a treat!!

READ THIS

2011-10-27T10:20:00.001-04:00

Great article from MacLeans magazine about the "evils of wheat"

Q: A lot of us have switched to whole wheat products because we’ve been told complex carbohydrates are heart healthy and good for us. Are you saying that’s not true?

A: The research that indicates whole grains are healthy is all conducted the same way: white flour is replaced with whole wheat flour, which, no question, is better for you. But taking something bad and replacing it with something less bad is not the same as research that directly compares what happens to health and weight when you eliminate wheat altogether. There’s a presumption that consuming a whole bunch of the less bad thing must be good for you, and that’s just flawed logic. An analogy would be to say that filtered cigarettes are less bad for you than unfiltered cigarettes, and therefore, a whole bunch of filtered cigarettes is good for you. It makes no sense. But that is the rationale for increasing our consumption of whole grains, and that combined with the changes in wheat itself is a recipe for creating a lot of fat and unhealthy people.

WOD Thursday October 27/11

2011-10-27T09:43:00.000-04:00

MAX Clean

Front Squat - 75% X 3 X 4

A. Row 500M X 2 (Rest as needed between attempts)
B. 50 Burpees for time
C. MAX Double Unders in 3 min

WOD Wednesday October 26/11

2011-10-26T09:02:00.000-04:00

WOD

Jerk (up to 80%)

Tabata (20 sec work/10 sec rest X 8)

Pull Ups
Shuttle Run
Ball Slam
Push Ups

WOD Tuesda October 25/11

2011-10-25T14:24:00.000-04:00

MAX Snatch

Run 800M
5 Rounds of
: 10 Burpees
10 Box Jumps (HIGH!)
Run 800M

WOD Monday October24/11

2011-10-24T08:53:00.002-04:00

You will notice that there are some changes to your Zen Planner calendar this week. In addition to the regular CrossFit WOD there will be a weightlifting option as well during each class. As the area at the back is fairly small it will be reserved for 3 people that want to weightlift only. DO NOT sign up for the weightlifting option when a class is full and expect to do the CrossFit WOD as you will not be permitted to do so *NO EXCEPTIONS* -

I have also set up an additional lifting station so class sizes will accommodate 16 members per class instead of 14.

Thanks

WOD

MAX Back Squat

3 Rounds - 3 min work/3 min rest

3 Power Clean (65%)
6 Push Ups
9 Squats

20 Pull Up Negatives

WOD Thursday October 20/11

2011-10-20T09:24:00.000-04:00

(A little something for the ladies, courtesy of Heather Harmer .. miss you guys!)

WOD

MAX Jerk

4 Rounds - 3 min work/3 min reset

4 Push Press (60-65%)
6 Man Makers
8 Hollow Rock

WOD Wednesday October 19/11

2011-10-19T09:47:00.000-04:00

"HAPPY 50TH BIRTHDAY ROB"

COME IN FOR ROB'S 50TH BIRTHDAY WORKOUT TODAY!

WOD Tuesday October 18/11

2011-10-18T09:04:00.000-04:00

(Brock proving he is indeed stronger than his father Cory!)

WOD

Snatch (Up to 90%)

A. 20 Pull up Negatives + 20 Toes to Bar
B. 50 Double Unders X 2
C. 2 Rounds
Row 500M
20 Push Ups
D. GHD Sit Ups X 15 X 3

WOD Monday October 17/11

2011-10-17T07:53:00.000-04:00

Back Squat 2 RM

4 Rounds

3 Cleans (75%)
200M Sprint
20 KB Swings (Unbroken)

Reverse Hypers X 12 X 2

2011-10-15T10:21:00.001-04:00

Check out the sweet speedo....don't be surprised if that becomes a trend at CFK...hahaha

2011-10-13T13:21:00.000-04:00

202kg off a block ... wow

WOD

MAX push press

? rounds - 1 min at each station

Wall Ball
Ball Slam
Burpees
rowing
Box Jump

1 min rest

WOD Wednesday October 12/11

2011-10-12T08:05:00.000-04:00

With a partner complete 5 rounds

50 M Prowler Push
50 M Sled Pull
30 Alternating Ball slams

WOD Monday October 11/11

2011-10-11T20:31:00.000-04:00

2 Position Clean (up to 75%)

MAX Deadlift

3 Rounds
400M Sprint
10 Burpees
rest 30 sec

WOD Thursday October 6/11

2011-10-06T06:44:00.000-04:00

WOD

Push Press MAX

4 Rounds - 3 min on/3 min off

3 Push Press (50-60%)
6 Sit Ups
9 Squats

SHED BUILDING FUN!

2011-10-05T10:19:00.000-04:00

If you would like to help build a shed for storing equipment at the gym (which I know many of you would love to help!!) msg me (6134537486) It's short notice but the plan is to start around 1:30 today!! How does that saying go from the bible? "Many hands make light work?" It's been days since I have read it so I may be wrong! So far my now favorite member Sam Mclachlan has offered his help. And if you don't help I will likely be extra mean the rest of this week and maybe next. Thanks and don't feel guilty or obligated to help, haha

WOD Wednesday October 5/11

2011-10-05T08:54:00.000-04:00

WOD

4 Rounds

100M Prowler
10 Sandbag "ground to overhead"
10 Sandbag Zercher Cleans

WOD Tuesday October 4/11

2011-10-04T06:54:00.001-04:00

2 position Hang Cleans (wave set)

Tabata's

Perform 20 seconds work/10 seconds rest X 8 @ each station

Ball Slams
Shuttle Run
Ropes/Hollow Rock
Rowing

WOD Monday October 3/11

2011-10-03T09:07:00.000-04:00

MAX Deadlift

5 Rounds

2 min work/2 min rest

5 DB Push Press
10 KB swings

WOD Thursday September 29/11

2011-09-29T07:08:00.000-04:00

WOD

Prowlers and Sleds!!

WOD WEdnesday September 28/11

2011-09-28T19:31:00.000-04:00

WOD

MAX Push Press

3 Rounds

Row 500M
1 min max push ups
1 min max sit ups
1 min rest

WOD Tuesday September 27/11

2011-09-27T06:46:00.000-04:00

WOD

2 Position Snatch (Mid/High) - Heavy Double; then 90% X 2; 80% X 2

Power Clean X 3 X 4 @ 75%-80%

5 Rounds - 2 min work/2 min rest

10 Ball slams
5 Box Jumps (40"/27")

WOD September 26/11

2011-09-26T10:06:00.000-04:00

WOD

Deadlift X 3 X 5

5 Rounds

Back Squat X 2 @ 60%
Sprint 200M
10 Burpees
rest 1 min

20 Pull Up Negatives

WOD Thursday September 22/11

2011-09-22T12:01:00.000-04:00

WOD

MAX Press

Snatch (weights and reps on board)

3 Rounds - 45 seconds work/15 seconds rest @ each station

Pull Ups
Ball slams
Ropes/Shoot throughs
DB Muscle Snatch

WOD Wednesday September 21/11

2011-09-21T08:58:00.000-04:00

WOD

2 Rounds of each with a partner

1. Tabata Prowlers

2. Tabata Sandbag Sprints

*Tabata = 20 seconds work/20 seconds rest X 8*

WOD Tuesday September 20/11

2011-09-20T09:57:00.000-04:00

WOD

Clean - up to 90%

AMRAP in 5 min

5 Cleans
10 Burpees (jump over bar)

rest 5 min

AMRAP in 2min 30sec

5 Cleans
10 Burpees (jump over bar)

WOD Monday September 19/11

2011-09-19T13:16:00.000-04:00

WOD

Front Squat - MAX

5 Rounds

3 Front Squat (65%)
400M Sprint
Rest 1 min

Reverse Hypers X 12 X 3
Pull Up Negatives X 20

WOD Thursday September 16/11

2011-09-16T07:59:00.000-04:00

Max Press

Pendlay Row 5 X 3

3 Rounds - 3 min work/3 min rest

5 Deadlift (50% - Perfect Form)
7 Man Makers
9 Hollow Rock

*Reminder - Open Gym time will start at 445 Today NOT 430* Thanks

WOD Wednesday September 14/11

2011-09-14T09:46:00.000-04:00

A. 25M Prowler Push (220#/130#)
25M Prowler Pull (220#/130#)
B. 100M Farmers Carry (160#/110#)

*3 Rounds of Each*

You may notice a strip of red and blue tape when you enter the gym. Please stay behind this tape until the class before you is COMPLETELY finished their workout/cool down etc. This means do not cross it to check the white board, fill your water bottle etc. If you ignore this you will be doing A LOT of BURPEES! Thanks

WOD Tuesday September 13/11

2011-09-13T06:56:00.000-04:00

A. Hang Snatch - Up to 80%
B. Hang Clean and Jerk - 65% X 2 X 6
C. 30 Pull Ups For Time
D. 500 M Row X 2
E. 1 min Double Unders X 4

WOD Monday September 12/11

2011-09-12T06:40:00.000-04:00

Front Squat - MAX

4 Rounds - 3 min work/3 min rest

2 Front Squat (65% of todays MAX)

7 Box Jump (40"/32")

14 Ball Slam

UPDATE - Friday September 9/11

2011-09-09T06:53:00.000-04:00

IMPORTANT UPDATE

TODAYS OPEN GYM TIME WILL START 15 MIN LATER THAN USUAL AT 445PM. THANKS - ANDREW

WOD Thursday September 8/11

2011-09-08T13:25:00.000-04:00

WOD

Max Press

Hang Snatch (50%-75%)

Tabata @ each station - 1 min rest between exercises

Rowing
Hollow Rock
KB Swing

WOD Wednesday September 7/11

2011-09-07T07:41:00.000-04:00

15 Ball Slams
25 M Prowler Push Low
25 M Prowler Push High
5 Tire Flips (550#/250#)

WOD Tuesday September 6/11

2011-09-05T21:29:00.000-04:00

WOD

Max Front Squat

4 Rounds

5 Hang Cleans (135/85)
400M Sprint

WEIGHTLIFTING CLASS

2011-09-05T09:11:00.000-04:00

The weightlifting class schedule will vary on a weekly basis at 415PM. The schedule will be posted each week on your Zen Planner Calendar.

WOD Thursday September 1/11

2011-09-01T06:38:00.001-04:00

MAX Press
Power Clean + Clean X 2 @ 65%-70% (of max clean)

2 Rounds

1 min at each station/1 min rest after all stations

Wall Ball
KB Swing
Box Jump
Push Press
Ball Slam

WOD Wednesday August 30/11

2011-08-31T07:29:00.001-04:00

4 Rounds

50 M Prowler Push
50 M Sled Pull
50 M Sprint
10 Tire Flips
50M Sprint

Rest 4 min

*Holiday weekend - There will be the regular 10AM Saturday class. The gym will be closed on Monday September 5 (Labour Day)*

WOD Tuesday August 30/11

2011-08-30T06:39:00.000-04:00

2 Position Snatch - Work Up to a Heavy double then, 85%X 2, 75% X 2 (Knee/high hang)

3 Rounds

200M Sandbag Sprint
400M Sprint

WOD Monday August 29/11

2011-08-29T07:54:00.000-04:00

Front Squat 2RM

3 Rounds

3 min AMRAP/3 min rest

2 Front Squats + 1 Jerk (70% of Jerk)
Row 150M
10 Ball Slams

Reverse Hypers X 12 X 2

WOD Thursday August 25/11

2011-08-25T12:04:00.000-04:00

Weighted Pull Ups 5 X 3
Pendlay Row 5 X 5

A - 4 Sets
Pistols X 5 (Each Leg)
rest 30 seconds
Handstand Push-Ups X 10
rest 30 seconds

B- 50 Burpees for time

C - 20 "Around the Worlds)

WOD Wednesday August 24/11

2011-08-24T12:08:00.000-04:00

Shoulder Press - MAX

Jerk X 2 X 6 @ 65%

2 Rounds

2 min Double Unders
2 min rest
2 min Rowing
2 min rest
2 min KB Swing
2 min rest

WOD Tuesday August 23/11

2011-08-23T06:38:00.000-04:00

Cleans (Up to 70%)

4 Rounds

Power Clean + 2 Front Squats (65%-70% of your Clean) X 5
Sprint 400M
rest 2 min