Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afganistan. He is survived by his wife Nicole and his daughter Zarine.
And just in case I haven't made it abundantly clear at this point, here is some more evidence that lifting heavy weights for women won't make them musclebound and manly as well as indisputable evidence that strong girls are hot!
Sibel Ozkan of Turkey, an incredibly beautiful woman, easily snatches 87kg (191.4lbs) at a body weight of 47.71kg (104.96lbs)
And here we have MarzenaKarpinska of Poland Clean and Jerking 96kgs (211.2lbs) at a body weight of 47.88kg (105.33lbs)
Here is an example of a Squat Jerk for all the people who were at our Olympic lifting session last night. I couldn't find the Chinese lifters so this is Kendrick Farris a US lifter who uses the squat jerk as well.
A big farewell to Dave "supermodel" Banks. Dave is moving back to Toronto after leaving the military to be with his girlfriend and look for work. Have a great and safe trip home and best of luck in your future endeavours. It was awesome having you as a part of our gym and you will be greatly missed.
A huge congratulations to Ed LaFleur (our weightlifting coach)!! He is receiving an award for his dedication and commitment to coaching from Sport BC! Way to go Ed we are all very excited for you!
WOD AMRAP in 15 minutes of: 5 Overhead Squats (95/65) 10 Knees to Elbows 15 KB Swings (24kg/16kg)
WOD 5 rounds of: 5 Power Cleans (135/95) 5 Push Press (135/95) 200m Run
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A really big thank you to Coach Ed Lafleur and Adrian for coming in to help us better learn the Olympic lifts! We all learned a lot and look forward to learning a lot more from the two of you. I'm sure that there are at least a few sore sets of traps and calves after that session! Here is Adrian lifting at the 2010 A&R Memorial. At a body weight of 53.8kg (118.36lbs) his lifts were: Snatch: 62kg, 65kg, 67kg (136.4lbs, 143lbs, 147.4lbs) Clean and Jerk: 83kg, 87kg, 90kg (182.6lbs, 191.4lbs, 198lbs) Awesome lifting Adrian keep it up man!!
Remembrance Day we will be closed for the morning out of respect for those who lost their lives in service for our country as well as those who are still serving our country today. We will run the evening classes as scheduled. 4,5,6 classes are going to run but the 9:30, 12;00 and yoga classes are cancelled for Thursday November 11th.
Yet another of the CrossFit Taranis Winter Challenge workouts. The guys had to do this one at the very end of the day after three really tough workouts. When we totalled all the leg movements for the day for Jesse we found that he did 771 reps of legs on the day as well as ran 2 km! Um sore legs anyone?
Well it was another amazing event this year at the CrossFitTaranis Winter Challenge. The Guys and Girls of CrossFitTaranis never cease to amaze me with all the hard work they pour into their events. It definitely shows in the results. The organization of the whole event ran like clockwork, flowing from one workout to the next. They definitely worked out any bugs they had last year and put on an absolutely amazing event for 2010! I am extremely proud of both Jesse and Dave. The final results for placings outside of the top 3 aren't up yet but to me they are just meaningless numbers as both Dave and Jesse showed incredible heart in all the workouts and represented Titanium with the grit and determination that is our gym. Jesse hammered out the WOD's with the same tenacity that we have come to expect from him on a daily basis. The first WOD came up as follows: 10 minute time limit perform as many pull-ups in a row as possible then in the remainder of the 10 minutes work to your heaviest Squat Clean possible. Jesse's hook slipped and eventually broke during the pull-ups leaving him short of the rep count he was going for but he came back in the second half of the Wod Squat Cleaning 265 and almost making 275! After a frustrating 2nd and 3rd WOD Jesse's determination shone through as he smashed the last WOD of the day winning his heat and putting himself in the top 5 for that WOD. During the awards ceremony Jesse was recognized for his unbelievable heart and determination with regards to his injured hand. No one had realized that he was missing the fingers on his left hand the entire day as his performances were among the top of the field. People were blown away at Jesse's ability to start from a deficit and still finish among the top of the heap. Dave hands down gets the award for perseverance! Going into the event we were hoping to avoid any 1 rep max for squats, double unders or cleans of any kind. The first WOD was announced (see above) and 1 rep max Squat cleans comes up. SHIT!!! so I offered my sage words of advice "Oh well Dave at least you kill 3 birds with one stone on this one and get the max effort, squat and cleans out of the way in one WOD!" Dave laughed and asked, "any advice for me on this one?" "Yeah, get a lot of pull-ups." was my response. Dave is the last guy off the pull-up bar (meaning he probably got the most pull-ups of the heat) and then goes on to PR the squat clean by about 20 lbs! WOD 2 is announced: 5 minute time cap: 3 rounds of: 15 Wall Ball 10 Burpees Great wall ball.... no one likes wall ball. "So what's the plan on this one coach?" Dave asked. "Just go for it and don't get frustrated. But if things start to go bad for you just smoke the guy across from you with the med ball so you at least beat one person!" was my joking response. Apparently when Dave gets tired humour is lost on him and he takes things literally! In the last round Dave was having troubles hitting the small target they had and was getting frustrated. His attempt was for the target but it was a tired attempt that didn't quite make the target but amazingly enough was quite accurate in both hitting the person across from him and knocking his opponent's ball across the gym while Dave's ball came rolling right back to him! After apologizing, Dave made the mistake of looking up at me as I burst out into hysterical laughter causing him to start laughing as well. It was unintentional and our deepest apology to the poor guy who didn't manage to finish that workout. The third WOD is announced: AMRAP in 20 minutes of: 20 Backwards Skips 20 Squats 20 Double Unders 200m Run Dave is NOT happy. "Just get through as best as you can Dave. At least it's paired with stuff your good at!" me trying to be the optimist! Dave's response, "Dude backwards skips?!!! I can barely skip normally!" Surprisingly enough Dave ended up being better at backwards skipping than double unders and posted a more than respectable round count! After Wod 3 Dave was exhausted and feeling a bit demoralized so trying to be a good coach I break out some more sage words of wisdom, "Well Dave those are pretty much all your goats out of the way! I am 99% sure that the last WOD is going to be something you're good at!" A small glimmer of hope before the last WOD is announced: 10 minute time cap: 5 Rounds of: 9 deadlifts 6 Power Cleans 3 Squat Clean and Jerks all at 135lbs SON OF A BITCH!!! "Squat Cleans again?!!! damn my legs are cramping just doing air squats! And a 10minute cap that's not going to happen!" But like a champ Dave followed our strategy to a "T" and finished in the top half of the field in the final WOD. A huge Congrats to both Jesse and Dave! It was an awesome weekend and you were both incredible representatives of our little community. I'm proud of you both and would coach you guys at any event with pride and confidence. Thanks for the great weekend you two!
WE ARE ONLY RUNNING THE 9:30 CLASS ON FRIDAY NOV.5TH. THE REST OF THE CLASSES FOR FRIDAY AND SATURDAY MORNING ARE CANCELLED. WE ARE HEADING DOWN TO VICTORIA FOR THE CROSSFIT TARANIS WINTER CHALLENGE. BEST OF LUCK TO JESSE AND DAVE!!
*This is Kyra. I've been working with her off and on for about a year and she never ceases to amaze me every time she comes into the gym. The other day I noticed that her foot was getting caught on a strap on her chair when she was doing pull-ups and it wasn't slowing her down even a little bit. She kept doing pull-ups and the front end of the chair would lift off the ground. I believe she did 100 pull-ups in that workout and never once complained that they were getting too hard. I told her what was happening and asked her if she had ever tried to do pull-ups with the chair strapped to her. She said no. I said you wanna try it? She got a huge grin on her face and said sure! SO here she is! This is a strict pull-up (no kip at all) and oh yeah that chair weighs in at about 25lbs!
After she did probably 20 pull-ups with the chair she she wanted to try dips too! And yes I tried it too but it was all Kyra's idea. She is always getting me to try to do the things that I make her do in the chair. She had me try to roll the 400m course one day and it took me almost 3 times as long as it took her not to mention the 2 times I was catapulted out of the chair or the other 3 times I almost fell over backwards going up the hill! Kyra you inspire me to work harder in every workout and to never take anything for granted. I have learned a lot from you. You are a total bad ass!
WOD "Fight Gone Bad" With a continuously running clock perform as many reps as possible in 1 minute of each exercise. On the call of switch move quickly to the next station. 1 minute rest between rounds. Score 1 point every rep completed and every calorie rowed.
Well the social on the weekend was a lot of fun. I really want to send out a huge thank you to John Welsh for hosting it at the Courtenay Fire Hall and all of the time he put into getting the food organised and his crazy bbq skills. There ain't no burger like a douche burger and don't you dare ask to hold the douche! Also thanks to John for giving all the kids a tour of the fire engines and even taking them for a ride in one!
WOD Team workout Divide into teams of 4. 3 rounds of tower runs 1st floor = 10 Burpees 2nd floor = 20 Hose Pack Cleans 3rd floor = 30 Push-ups
The person "on deck" does farmer's walks with 45lb buckets until their teammate returns.
Today's workout is at the Courtenay Fire Hall at 9am.
Our Social is also today at the Courtenay Fire Hall at 12:00-3:00. So come on out for a visit with your fellow Titanium CrossFitters. If you haven't paid yet you can bring you $10 and give it to John today as well. He has graciously gone and bought all the food and is the cook for the day! We might be in trouble!
*Part of my strongman training. I gotta tell you pulling the truck up the hill was way easier than pulling that frickin tire! The picture was courtesy of Jesse as he laughed at me as I sat and dry heaved after that workout!
I found an interesting blog entry from our brothers from the south island at CrossFitTaranis this morning and thought I'd share it with you. It sounds a lot like what seems to be happening more and more at our gym as our athletes gain knowledge and get excited about their new found knowledge. It's awesome that our members are so enthusiastic and eager to see their fellow athletes succeed but their good intentions can often lead to confusion and ultimately failures. So give the blog a read as the coach down at Taranis expresses it really well and accurately! "Hey Coach"
Ever wondered how hard you are actually working during a workout? Check out the Power Output Calculator in the Cool Links section on the sidebar. Fill in the information and it will calculate your power output for that particular workout!
*Kim in the old days before she had double unders. Looking back on here log book she has also realized that she has gone from only using the empty bar in workouts to using 65lbs on a regular basis, deadlifting only 85lbs a year ago to 205lbs a couple weeks ago, now doing double unders in workouts and she recently did her first workout Rx'd! Way to go Kim you have worked really hard and it definitely shows! Her push-ups are spectacular to boot!
WOD AMRAP in 20 minutes of: 7 Box Jumps 7 Med Ball Cleans 7 Push-ups
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When looking for ideas for new partner workouts I cam across this one! I wanted to post video but the embedding was turned off so you'll have to click here to seem it. Anyone want to volunteer for the woman's part?!!
Felt bad about not being able to post a video this morning so here is another one.
A quick reminder that our social is coming up on Saturday October 23rd! So if you're coming remember that our Saturday morning workout will be at the Courtenay Fire Hall. We also need to make sure that if you're coming you drop your money off and sign-up so John has enough time to get the food together!
WOD 4000m Row 300 Wall Ball *start with one partner at each station with a 1 minute timer each partner does as many reps or meters as they can in the minute. On the call of switch the partners switch stations and continue on until they have completed the required reps and distance.
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A very interesting video for the ladies and metrosexuals out there. Do you really know what's in the products you buy?
WOD 5 rounds of: 10 Deadlifts 8 Hang Power Cleans 6 Front Squat 4 Push Press (155/100)
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T-shirts are here!! We'll be taking orders this week and I will put in our order on Friday. So in the spirit of our Strong Girls are Hot! T-shirt here is a video of the gorgeous Lidia Valentin. A beautiful woman Snatching 253 lbs (115kg) and Clean and Jerking 286lbs (130kg).
WOD Overhead Squat 1, 1, 1 Front Squat 3, 3, 3 Squat 5, 5, 5 *for max weight
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There is no seceret to getting fit. No pills, infomercial dvds, ab blaster, ripper, smasher, 10 minute abs, 7 minute abs or 5 minute abs will make you fitter, leaner or healthier. You have to get up and work hard and do it consistently. NO EXCUSES. As the famous Dan Gable once said, "If it's important, do it every day." Are you important? Then do something to better yourself every day.
It's a little bit late but a couple of the firefighters in our gym wanted to do this workout today (saturday). It is a wod put together by CrossFit Providence to honour the 343 New York firefighters who lost their lives in the 9/11 tragedy.
100 Deadlifts (145/115)
100 Power Cleans (95/65)
100 Ground to Overhead (65/45)
Men load a 45lb bar and women load a 15lb bar - first plate is 10lbs, second plate is 15lbs, third plate is 25lb. as you complete an exercise strip a plate off the bar and continue on to the next exercise.
*WOD to be done in bunker gear or a 20lb weight vest.