Monday, December 27, 2010

MERRY CHRISTMAS AND HAPPY NEW YEAR!

I hope everyone had a very Merry Christmas and has a great New Year. We will see you all in January!
(reminder that we are closed this week and resume normal classes January 3rd)

Friday, December 24, 2010

101224 - An Elf's Work Is Never Done

WOD
An Elf's Work Is Never Done
4000lbs from Ground to Overhead Anyhow
200 Med Ball Over the Bar (20/14 8' bar)
300 One Arm KB Swings (Russian style)

*Work can be divided up anyway you want.

Post your times to comments

Thursday, December 23, 2010

101223 - 12 Days of Christmas

WOD
12 Days of Christmas
1 Clean and Jerk (135/95)
2 Knees to Elbows
3 Burpees
4 KB Swings (24kg/16kg)
5 Pull-ups
6 Push-ups
7 Sit-ups
8 Squats
9 DB Thrusters (40/25)
10 Double Unders
11 Box Jumps
12 Med Ball Cleans

Perform this work out just like the song. 1 C&J, 2 K2E + 1 C&J, 3 Burpees + 2 K2E + 1 C&J, 4 KB Swings + 3 Burpees + 2 K2E + 1 C&J... and so on.

Post your times to comments

Wednesday, December 22, 2010

101222 - The Grinch

WOD
The Grinch
5 rounds of:
200' Bear Crawl
5 Ledge Shimmies
10 Deadlifts (225/155)
20 Wall Ball

*Ledge Shimmies - Hanging off of a pull-up bar Hand shimmy for 3 meters (1 rep)

Post your times to comments

Tuesday, December 21, 2010

101221

WOD
AMRAP in 20 minutes of:
5 Overhead Squats (95/65)
10 Ring Dips
20 Double Unders

Post your round to comments

Monday, December 20, 2010

Holiday Hours

A reminder of our Holiday hours:
December 24th - 9:30am class only
December 25th - January 1st - CLOSED
January 3rd - Return to normal Hours

101220 - "Erin"

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.

WOD
"Erin"
15 DB Split Cleans (40/25)
21 Pull-ups

Post your times to comments

Saturday, December 18, 2010

101218

WOD
30-20-10
Med Ball Cleans
KB Swings (24kg/16kg)
Push-ups
Sumo Deadlift High Pull (95/65)

Post your times to comments

Friday, December 17, 2010

101217

WOD
AMRAP in 20 minutes of:
3 Push Press
6 Pull-ups
9 Box Jump

You determine your load and box jump height.

Jesse French 17rnds (185lbs, 30" Box Jump)

Post your rounds, loads and heights to comments

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 Marzena Karpinska of Poland Clean and Jerking 96kgs (211.2lbs) at a body weight of 47.88kg (105.33lbs)

Thursday, December 16, 2010

101216

WOD
4 Rounds of:
15 One Arm DB Thrusters (40/25)
50' One Arm Overhead Walking Lunges (40/25)
5 Turkish Get-ups (40/25)

-Complete a whole round using the same arm.
-Switch arms each round

Post your times to comments

Wednesday, December 15, 2010

101215

WOD
3 Rounds of:
30 Double Unders
15 KB Snatch (24kg/16kg)
15 Knees to Elbows
30 Double Unders
15 KB Snatch (24kg/16kg)
15 Knees to Elbows

Post your times to comments

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.

Tuesday, December 14, 2010

101214

WOD
AMRAP in 12 minutes of:
3 Deadlifts (135/95)
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Press (135/95)

Post your rounds to comments

A reminder that weightlifting is back on tonight from 7-8.
Bold

Monday, December 13, 2010

101213 - "Ramstein"

WOD
"The Ramstein"
500m Row
25 Pull-ups
20 KB Swings (24kg/16kg)
15 Overhead Squats (65/45)
10 Burpees
400m Run
10 Burpees
15 Overhead Squats
20 KB Swings
25 Pull-ups
500m Row

Post your times to comments
Compare to 100614

A little monday morning motivation

Saturday, December 11, 2010

101211 - "Helen"


WOD
"Helen"
3 Rounds of:
400m Run
21 KB Swings (24kg/16kg)
12 Pull-ups
Post times to comments
Compare to 100918

Friday, December 10, 2010

101210

WOD
5 rounds of:
5 Clean and Jerks (155/100)
10 Pull-ups

Post your times to comments

Thursday, December 9, 2010

101209

*Big John grinding it out.

WOD
3 Rounds of:
15 DB Thursters (45/30)
100' Overhead Walking Lunges (45/25)
20 Box Jump

Post your times to comments




Wednesday, December 8, 2010

101208 - "The Chief"


WOD
"The Chief"
5 rounds of:
AMRAP in 3 minutes
3 Power Cleans (135/95)
6 Push-ups
9 Squats
1 minute rest between rounds

Post your rounds to comments


Tuesday, December 7, 2010

101207


WOD
21-18-15-12-9-6-3
Knees to Elbows
Burpees
Squats
----------------------
50 Double Unders
Post your times to comments

Saturday, December 4, 2010

101204

WOD
10,9,8,7,6,5,4,3,2,1
Clean and Jerk (135/95)
100m Run Between rounds

Post your times to comments
compare to 100724

Friday, December 3, 2010

101203 - "Cindy"


WOD
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post your rounds to comments
Compare to 100722

Thursday, December 2, 2010

101202

WOD
5 Rounds of:
5 Deadlifts (275/185)
10 Burpees

Post your times to comments

Jesse was talking about this video last night and I got to thinking about Kyra so I thought I'd repost this video.

Wednesday, December 1, 2010

101201


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.

ALSO

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)

Post your rounds to comments

Tuesday, November 30, 2010

101130

WOD
500m Row
--------------------------------
3 rounds of:
10 Hang Power Cleans (135/95)
20 Push-ups
30 Squats
--------------------------------
50 Double Unders

Post your times to comments

Martin and Jesse playing around with some box jumps.

Monday, November 29, 2010

101129 - "Annie"

*A big CONGRATS to Dana on passing her CrossFit Level 1 test! Way to go Dana we're all really proud of you!!

WOD
"Annie"
50-40-30-20-10
Double Unders
Sit-ups

Post your times to comments

Saturday, November 27, 2010

101127

WOD
5 Rounds of:
10 Thrusters (95/65)
15 Knees to Elbows
10 Sumo Deadlift High Pulls (95/65)

Post your times to comments

BAM! NICE!!! Now that's sexy! A little instructional video for all you dirty dancers out there!

Friday, November 26, 2010

101126

WOD
AMRAP in 20 minutes of:
5 Push Press (135/95)
5 Pull-ups
20 Overhead Lunges (45/25)

Post your rounds to comments


This is what it is like at Courtenay and Cumberland Fire Depts. when John, Dave and Jesse get bored!

Thursday, November 25, 2010

101125

Sorry Dave had to post this one due to classic workout face! This face should be a portrait hanging on your wall.

WOD
21-18-15-12-9-6-3
Wall Ball
Box Jumps
KB Swings (24kg/16kg)
Double Unders

Post your times to comments


Wednesday, November 24, 2010

101124 - "Fran"

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Post your times to comments
Compare to 100910

We have been talking about this one in the gym a lot lately so I thought I'd post it again. Here is the 1:53 Fran. An absolutely unbelievable achievement!




And just so you don't think that it is totally out of the realm of possibility here is another guy "Bionic" getting a sub 2min Fran.

Monday, November 22, 2010

101122 - CrossFit Total


In keeping with tradition in regards to Total I am posting what we are actually doing today in the gym. Make sure you come in today or tomorrow to test your metal!
WOD
"CrossFit Total"
Squat 1,1,1
Press 1,1,1
Deadlift 1,1,1
Post your loads for each list as well as total to comments

Saturday, November 20, 2010

101120


WOD
10 Rounds of:
1 minute Row
1 Minute Rest
For max distance
Goal- Men=3000m
Women=2500m
For every 10m short of the goal you must do 2 burpees
Post your distances to comments

Friday, November 19, 2010

101119 - "Dirty 30"


WOD
"Dirty 30"
30 Box Jumps
30 Pull-ups
30 KB Swings (24kg/16kg)
30 Lunges
30 Knees to Elbows
30 Push Press (65/45)
30 Stiff Legged Deadlift (65/45)
30 Wall Ball
30 Burpees
30 Double Unders
Post your times to comments
Compare to 101004

Thursday, November 18, 2010

101118

WOD
5 rounds of:
5 Power Cleans (135/95)
5 Push Press (135/95)
200m Run

Post your times to comments

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!!

Wednesday, November 17, 2010

101117


WOD
21-15-9
Overhead Squats (95/65)
Pull-ups
Double Unders x 2
Post your times to comments

Tuesday, November 16, 2010

101116


WOD
3 Rounds of:
15 Burpees
15 Knees to Elbows
100' Overhead Walking Lunges (45/25)

Post your times to comments

Monday, November 15, 2010

101115


WOD
"Deck of Death"
Spades = Pull-ups
Clubs = Push-ups
Diamonds = Sit-ups
Hearts = Squats
Post your times to comments

Saturday, November 13, 2010

101113


WOD
AMRAP in 15 minutes of:
4 Thrusters (95/65)
6 Pull-ups
8 Box Jumps
Post your rounds to comments

Friday, November 12, 2010

101112


WOD
Tabata Mash-up
KB Swing (24kg/16kg)
Sit-ups
Push Press (95/65)
Post your totals for each exercise to comments

Wednesday, November 10, 2010

**Notice**


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.

101110


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?
WOD
5 rounds of:
9 Deadlifts
6 Power Cleans
3 Squat Clean and Jerks
(135/95)
Post your times to comments

Tuesday, November 9, 2010

101109


So after our great weekend at the CrossFit Taranis Winter Challenge I thought that we would do the individual WODs that they came up with!
WOD
With a 10 minute cap:
Perform as many continuous pull-ups in a row as possible.
Once you drop from the bar use the remainder of the time to find your 1 rep max Squat Clean
THEN
3 rounds of:
15 Wall Ball
10 Burpees
Post your reps, loads and time to comments

Monday, November 8, 2010

2010 CrossFit Taranis WInter Challenge

Well it was another amazing event this year at the CrossFit Taranis Winter Challenge. The Guys and Girls of CrossFit Taranis 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!

Friday, November 5, 2010

101105 - "Jackie"


WOD
"Jackie"
1000m Row
50 Thrusters (45)
30 Pull-ups
Post your times to comments
compare to 100608

Thursday, November 4, 2010

**REMINDER**

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!!

101104


WOD
500m Row x 4
4 minutes rest between rounds
post your times to comments

Wednesday, November 3, 2010

101103

*Bet you my mom could kick wonderwoman's ass!

WOD
AMRAP in 20 minutes of:
3 Power Cleans (75%BW/50%BW)
3 rounds of Cindy

Post your rounds to comments

Tuesday, November 2, 2010

101102


WOD
10,9,8,7,6,5,4,3,2,1
KB Swing (24kg/16kg)
Push Press (135/95)
Box Jump
Post your times to comments

Monday, November 1, 2010

**REMINDER**

Beginner Classes start today and Yoga starts tomorrow! Sign-up to book your spots!

101101

*Big John showing the tower who's in charge!

WOD
3 rounds of:
200' Overhead Walking Lunges (45/25)
20 Burpee Box Jumps
10 Ring L-Sit Pull-ups

Post your times to comments

Saturday, October 30, 2010

101030


*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
30 Double Unders
30 Pull-ups
30 Double Unders
45 Push-ups
30 Double Unders
60 Sit-ups
30 Double Unders
75 Squats

Post your times to comments



Friday, October 29, 2010

101029 - "Elizabeth"

*A very big thank you to Olivia Vail for her amazing photography! Thanks for the pictures Olivia they are awesome!

WOD
"Elizabeth"
21-15-9
Squat Cleans (135/95)
Ring Dips
Post your times to comments
Compare to 100119

Thursday, October 28, 2010

101028

WOD
AMRAP in 20 minutes of:
7 Deadlifts (275/155)
15 Box Jumps
30 Double Unders

Post your rounds to comments

Wednesday, October 27, 2010

101027

*our firefighter workout crew!

WOD
21-15-9
Thrusters (95/65)
Burpees

Post your times to comments

Tuesday, October 26, 2010

101026 - "Fight Gone Bad"

*Big John showing everyone his big boy toy!

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.

Wall Ball
Sumo Deadlift High Pull (75/55)
Box Jump
Push Press (75/55)
Row

Post your scores to comments
Compare to 100924

Monday, October 25, 2010

101025

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.


Saturday, October 23, 2010

**REMINDER**


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!

101023

WOD
500m Row
--------------
21-15-9
Clean and Jerk (135/95)
Knees to Elbows

Post your times to comments

Friday, October 22, 2010

101022

*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!

WOD
21,18,15,12,9,6,3
KB Swings (24kg/16kg)
Wall Ball

Post your times to comments

Thursday, October 21, 2010

101021

I found an interesting blog entry from our brothers from the south island at CrossFit Taranis 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!

WOD
"Tabata Something Else"
Pull-ups
Push-ups
Sit-ups
Squats

Post your scores to comments

Rob Miller, one of the originals, Showing us how it's done!

Wednesday, October 20, 2010

101020

*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
5 Rounds of:
10 Thrusters (115/75)
20 Double Unders
10 Pull-ups
Post your times to comments

Tuesday, October 19, 2010

101019

WOD
AMRAP in 20 minutes of:
7 Box Jumps
7 Med Ball Cleans
7 Push-ups

Post your rounds to comments

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.

Monday, October 18, 2010

Reminder!!!

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!

101018 - "Nasty Girls"

WOD
"Nasty Girls"
3 rounds of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Post your times to comments

Saturday, October 16, 2010

101016

*"The Back Model" and athlete of the month Dave Banks!


WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Overhead Walking Lunges (45/25)
Sit-ups

Post your times to comments

Friday, October 15, 2010

101015

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.

Post your times to comments

A very interesting video for the ladies and metrosexuals out there. Do you really know what's in the products you buy?

Thursday, October 14, 2010

101014



WOD
10 rounds of:
5 Push Press (135/95)
5 Pull-ups
100m Run

Post your times to comments




Wednesday, October 13, 2010

101013


WOD
5 rounds of:
5 Power Cleans (135/95)
10 Burpees
15 Squats
Post your times to comments

Tuesday, October 12, 2010

101012 - "Daniel"

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006
WOD
"Daniel"
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups
Post your times to comments
Compare to 100503

Sunday, October 10, 2010

Thanksgiving Hours

Just a quick reminder that we are closed on Monday, October 11th for Thanksgiving long weekend. Happy Thanksgiving!

Saturday, October 9, 2010

101009

WOD
Press 1,1,1
Push Press 3,3,3
Jerk 5,5,5

Post your weights to comments

Friday, October 8, 2010

101008

WOD
AMRAP in 20 minutes:
5 DB Snatch (55/35)
5 DB Snatch (55/35)
10 Pull-ups
15 Sit-ups

Post your rounds to comments

Thursday, October 7, 2010

101007


WOD
3 Rounds of:
30 Squats
20 KB Swings (24kg/16kg)
10 Burpees
400m Run
Post your times to comments

Wednesday, October 6, 2010

101006

WOD
5 rounds of:
10 Deadlifts
8 Hang Power Cleans
6 Front Squat
4 Push Press
(155/100)

Post your times to comments

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).

Tuesday, October 5, 2010

101005



WOD
3 Rounds of:
15 Overhead Squats (95/65)
15 Pull-ups
30 Box Jumps (24"/20")
30 Double Unders

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Monday, October 4, 2010

101004 - "Dirty 30"

WOD
"Dirty 30"
30 Box Jumps
30 Pull-ups
30 KB Swings (24kg/16kg)
30 Lunges
30 Knees to Elbows
30 Push Press (65/45)
30 Stiff Legged Deadlift (65/45)
30 Wall Ball (20/16)
30 Burpees
30 Double Unders

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Compare to 100420

Saturday, October 2, 2010

101002

WOD
3 rounds of:
15 One Armed DB Thrusters (40/25)
20 Box Jumps
15 One Armed DB Thrusters (40/25)
20 Push-ups

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Just because.

Friday, October 1, 2010

101001


WOD
5 rounds of:
5 Squat Cleans (135/95)
20 Double Unders
5 Push Press (135/95)
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Thursday, September 30, 2010

100930

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.

Wednesday, September 29, 2010

100929

WOD
AMRAP in 20 minutes of:
5 Pull-ups
5 Ring Dips
10 KB Swings (24kg/16kg)

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There are no equations or numbers that account for heart.

Tuesday, September 28, 2010

100928

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift (225/135)
Burpees
100m Run between rounds

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Great warriors preparing for battle. Find your intensity.

Monday, September 27, 2010

100927 - "Angie"


WOD
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Saturday, September 25, 2010

100925

Big John Welsh in action!

WOD
3 Rounds of:
10 Thrusters (115/100)
15 Toes to the bar
100' Overhead Walking Lunges (45/25)

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Friday, September 24, 2010

100924 - "Karen" or "Annie"

WOD
"Karen"
150 Wall Ball

AND/OR

"Annie"
50-40-30-20-10
Double Unders
Sit-ups

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Thursday, September 23, 2010

100923

WOD
500m Row x 4
4 minues rest between rows.

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Wednesday, September 22, 2010

100922

WOD
5 Rounds of:
5 Clean and Jerks (155/100)
10 Ring Dips
20 Squats

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For those of you who missed the Ron Franks Challenge here is a little video I put together of the wondrous event!! Enjoy!


Tuesday, September 21, 2010

100921

WOD
21-18-15-12-9-6-3
Wall Ball
Box Jump
KB Swing (24kg/16kg)
Double Unders

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Monday, September 20, 2010

100920 - "343"


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.


WOD
"343"
100 Deadlifts (145/115)
100 Power Cleans (95/65)
100 Ground to Overhead (65/45)
43 Burpees

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.

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Saturday, September 18, 2010

100918 - " Helen"

WOD
"Helen"
3 Rounds of:
400m Run
21 KB Swings (24kg/16kg)
12 Pull-ups

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Compare to 100710


Friday, September 17, 2010

100917


WOD
3 Rounds of:
500m Row
15 Power Cleans (135/95)
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