Tuesday, August 31, 2010


This is a brutal little workout that I found on the CrossFit Football website a while back. It fits in perfectly with our programming cycle this week so here we go!

10 rounds of:
1 min row
1 min rest
for max distance.

Goal Men: 3000m
Goal Women: 2500m

Penalty 1 burpee for every 10m you come up short

Post your distances to comments

Monday, August 30, 2010


*A huge thank you to those of you who took time out of your weekend to come down and support me at the Comox Valley's Strongest Man event this past weekend! It was a great event put together by Robin Wright and the crew at BCEAA. Also a huge thank you to Robin and all of the guys who came to compete from the lower mainland and there was even a guy from Alberta who made th trip out. It is awesome that guys like these are bringing such great events to the Valley!

10 rounds of:
1 Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk

For max weight lifted across the complex.

Post your weights to comments

Friday, August 27, 2010


*Ya gotta love the box jumps in full bunker gear and on air after a full workout!

5 rounds of:
AMRAP in 3 minutes of:
20 Double Unders
10 Med Ball Cleans
5 Push-ups

1 minute rest between rounds

Post your rounds to comments

Thursday, August 26, 2010


There will be no classes on Saturday August 28th as I will be competing in my first strongman event! Sorry for the inconvenience!


KB Swings (24kg/16kg)
Knees to Elbows

Post your times to comments

In keeping with the inspirational videos this week here is another one on failure that I really like. Apologies for them being Nike videos but Nike if you're checking this out feel free to offer me money for posting your commercials!

Wednesday, August 25, 2010


The defenseless 2 minute defense! This is a variation of an oldie but a goodie from crossfit.com called the 2 minute defense. It originally had a 2 minute rest in the middle of it but we thought we'd try it without the rest.

10 rounds of:
1 Power Clean (135/95)
3 Front Squats (135/95)
2 Jerks (135/95)
40m Run

Post your times to comments

I love this video! Trust me I've actually heard all of these excuses as reasons not to come in and workout as ridiculous as some of them may seem! Have you used any of these?

Tuesday, August 24, 2010

100924 - "Fight Gone Bad"

"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 for every rep completed and every calorie rowed.
Wall Ball
Sumo Deadlift High Pull (75/55)
Box Jump
Push Press (75/55)
Post your scores to comments
Compare to 100630

Monday, August 23, 2010


KB Swings (30kg/24kg)
Overhead Squats (95/65)
Ring Dips

*200m Run between rounds

Post your times to comments

Just a refresher on push-up standards for those of you striving for Rx'd

Saturday, August 21, 2010


AMRAP in 15 minutes of:
3 Thrusters (135/95)
5 Burpees
7 Box Jumps
Post your rounds to comments

Friday, August 20, 2010


300 Double Unders for time
*At the top of every minute you must do a 40m sprint.

Post your times to comments

Thursday, August 19, 2010


3 rounds of
15 DB Squat Cleans (35/20)
400m Run
25 Push-ups
Post your times to comments

Wednesday, August 18, 2010


KB Swings (24kg/16kg)
Box Jumps
Post your times to comments

Tuesday, August 17, 2010

100817 - "Grace"

30 Clean and Jerks (135/95)

Post your times to comments
compare to 100616

As if pistols aren't difficult enough throw in a Sott's press to make it harder! And yes that is the same 35lb KB that the ladies swing here but she's pressing it! Impressive!

Monday, August 16, 2010

Amy's Before and After Pictures


Amy,"Before I started at Titanium CrossFit I didn't like my body at all."


Amy, "Now the changes that Titanium CrossFit has made to my body are almost unbelievable! Miraculously I have curves where there weren't curves before! It has truly enhanced my body with surgical precision and I can now truly pump my fist like a champ with confidence! Thanks Titanium CrossFit!"

Saturday, August 14, 2010


AMRAP in 12 minutes of:
3 Deadlift (315/185)
6 Ring Dips
9 Sit-ups

Post your rounds to comments

Ah yes the friday night sex workout!

Friday, August 13, 2010


*Don't you just love the awkward somewhat embarrassed smiles you get when when some asshole with a camera starts snapping pictures of you when you are working out?! Good job ladies, and nice smiles!

1000m Row
3 rounds of:
10 Power Cleans (135/95)
15 Push-ups
20 Wall Ball

Post your times to comments

Thursday, August 12, 2010


Overhead Squats (95/65)
Double Unders

Post your times to comments

Ah the Prowler Sled! Making boys into men. Real men do it on air!

Wednesday, August 11, 2010


3 rounds of:
400m Run
15 Knees to Elbows
20 Burpees
Post your times to comments

Tuesday, August 10, 2010


Push Press on the minute.
With a continuously running clock perform push presses every minute. In minute1 perform 1 push press. In minute 2 perform 2 push press. Continue in this manner until you cannot complete the number of push press required in the 1 minute time frame.

Men - 135
Women - 85

Post your last completed round

Another group of amazing bodyweight jedi masters! I love how they get their kids invovled at such an early age. The simple fact that they are working out at a park where kids are watching them exposes the kids to an exercise culture that will make an impression on them. Lead by example.

Monday, August 9, 2010


100 Lunges
75 KB Swings (24kg/16kg)
50 Box Jumps
25 Pull-ups
50 Push-ups
75 Sit-ups
100 Squats

Post your times to comments

Saturday, August 7, 2010


5 rounds of:
1 minute Row (max Cal.)
30 sec Rest
1 minute Double Unders (max Reps)
30 sec Rest

Post total cal and reps to comments

Friday, August 6, 2010


Toes to Bar
Power Snatch (75/55)
Post your times to comments

Thursday, August 5, 2010


5 rounds of:
5 Power Cleans (155/105)
10 Pull-ups
100m Med Ball Run
*med ball must be carried infront of your body at waist height

Post your times to comments

Wednesday, August 4, 2010


AMRAP in 15 minutes of:
7 KB Swings (24kg/16kg)
7 Box Jumps
7 Burpees

Post your rounds to comments

Compare to 100317