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

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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
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Compare to 100119

Thursday, October 28, 2010

101028

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

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Wednesday, October 27, 2010

101027

*our firefighter workout crew!

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

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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

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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.


video

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

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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

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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

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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
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Tuesday, October 19, 2010

101019

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.

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)

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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

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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.

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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?

Thursday, October 14, 2010

101014



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

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Wednesday, October 13, 2010

101013


WOD
5 rounds of:
5 Power Cleans (135/95)
10 Burpees
15 Squats
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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
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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

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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

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Thursday, October 7, 2010

101007


WOD
3 Rounds of:
30 Squats
20 KB Swings (24kg/16kg)
10 Burpees
400m Run
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Wednesday, October 6, 2010

101006

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).

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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