Friday, July 31, 2009


We will be closed on the holiday monday. Enjoy the rest and go have some fun in the sun with your families!!

090730 - Swing, Push and Sprint

If you like this WOD then you have to check out CrossFit Football! They have some amazing programming focusing on power and speed. This workout follows the same mentality as a Litvinov workout for building athleticism. Check out this article on Litvinov's by one of my favourite strength authors Dan John.

7 rounds of:
8 KB Swings (55/35)
8 Push-ups
100m Sprint

Strength Practice - Pick a strength exercise you need work on and do 1 set of 20 with your 10RM weight. Really focus on your technique and efficiency of movement.

ABS - 3x failure of Ring L sits

Post your times, weights, and comments!

Thursday, July 30, 2009

090729 - A Short Burst and Practice

I caught this on CrossFit Toronto this morning that linked me to the CrossFit Seven page. Some great musings on life and CrossFit from the people of CrossFit Seven:

1. Believe in one person: Yourself. Everything flows from that pool.
2. Don’t be afraid of pain. It will teach you.
3. Define your surroundings; don’t let them define you.
4. Don’t be a f*cking wimp. Life hurts. So does loneliness, and so does change.But they are all necessary to your growth.
5. Eat to live don’t live to eat.
6. Make things happen. Don’t wait for them.
7. Lift for gains, not glory. Control your ego and the weight.
8. Don’t eat processed food.
9. Quitting is a habit, as is winning and losing.The second two happen to everyone. The first one should never happen to anyone.
10. Lead by example. Never become someone you aren’t proud of.

7 rounds for time of:
3 Thrusters (135/85)
6 Pull-ups
9 Box Jumps

5-10 minutes rest then:

Practice a movement that you need work on (ie. these are the movements that you hate doing!)

Post your times, weights and comments!

Wednesday, July 29, 2009

090728 - Death by Cindy

With a continuously running clock do one rep of the "Cindy" exercises. In the second minute do two reps of the "Cindy" exercises... In the tenth minute do ten reps of the "Cindy" exercises and continue until you are unable to complete the required number of reps in the minute time limit.

"Cindy" exercises:

Strength - 5x3 Deadlifts
Abs - 40 Knees to Elbows

Post your rounds, weights and comments!

Tuesday, July 28, 2009

090727 - A Scaled Version of WOD #7 from the 09 Games

AMRAP in 8 minutes of:
4 Push Press (135/85)
8 KB Swings (55/35)
12 Sit-ups

rest 10 minutes then:
Tabata Squats

It was hot as hell last night and is supposed to only get hotter so drink plenty of water throughout the day and remember to bring your water bottles!

We're keeping the workouts short duration all week to make it a bit easier to deal with all this heat. I do have first aid training but I am not at all interested in having to try it out!!Play hard and play safe!

Post your rounds, weights, and comments!

Monday, July 27, 2009

090725 - Run, Jump, Push and Pull

100m Run
15 Deadlifts (225/135)
30 Manmakers (25/15)
50 Box Jumps
200m Run
10 Deadlifts
20 Manmakers
40 Box Jumps
400m Run
5 Deadlifts
10 Manmakers
30 Box Jumps

Strength - 5x5 Pick Your Worst Movement

Post your times, weights and comments!

Sunday, July 26, 2009

Rest Day!

Enjoy the sun and get out there and have some fun!

Saturday, July 25, 2009

090725 - "Fight Gone Bad" sort of

*As we don't have a rower we will sub in burpees instead. We also scramble the exercises a bit to adjust for this.

1 min Wall Ball (20/16)
1 min Sumo Deadlift High Pulls (75/55)
1 min Push Press (75/55)
1 min Box Jumps
1 min Burpees

1 min Rest

For 3 Rounds
Clock is continually running and you are trying to complete as many reps as possible for each of the movements

Strength - 5x5 pick your best movement
Abs - 30sec/1min/30sec of side/front/side planks. 3x with 1min rest in between rounds

Post your total reps and comments!

Friday, July 24, 2009

090724 - "The Chief"

5 rounds of:
AMRAP in 3 minutes of:
3 Power Cleans (135/85)
6 Push-ups
9 Squats

1 minute of rest between 3 minute AMRAPs

Strength - 5x5 Pick the lift you are the worst at
ABS - 3rnds of 15 sit-ups + 10 Knees to Elbows

Post your times and comments!

Wednesday, July 22, 2009

090723 - "DT"

5 Rounds for time of:
12 Deadlifts
9 Hanging Power Cleans
6 Push Jerks

*Rx'd weight for men is 155lbs for women it will be 95lbs. You are to use the same weight for all of the movements.

Rest 5-10 minutes

Strength - 5x5 of any squat, deadlift, press
*must be different from the previous 2 choices
Abs - 3 rnds of:
15 sit-ups
10 knees to elbows

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009

Post your times, weight and comments!

Tuesday, July 21, 2009

090722 - Are You Ready For Your Legs To Hurt?

Time to get down to business and put in some work. Here we go!

AMRAP in 20 min of:
10 Push-ups
10 Box Jumps
10 Med Ball Cleans (20/16)

5 - 10 min rest then:

Strength - 5x5 (deadlift, any squat, any press) *must be different from yesterday
ABS - 40 V-ups (from lying to hollow rock postition)

Post rounds, weights and comments!

090721 - Eureka We're Online!!!

Our First Online WOD! I like to call this one "Frantic Countdown!"

3 Rounds for time of:
7 Pull-ups
6 Box Jumps
5 Burpee Wall Balls (20/16)
400m Run
3 Deadlifts (5RM Weight)
2 Push Press (45/30)
100m Run

5-10 minutes rest then:

Strength - 5x5 (choose your exercise deadlift, any squat, any press)
Abs - 3x10 Knees to Elbows (perform your 10 reps as fast as possible resting no longer than 1 min between sets)

Post Times and Comments!