Tuesday, December 27, 2011

***HOLIDAY SCHEDULE***

Dec.26th - CLOSED
Dec.27th - Dec.30th - 5-6pm class only
Dec.31st - 9-10am
Jan.1st and Jan.2nd - CLOSED
Jan.3 - BACK TO NORMAL!!!

Friday, December 23, 2011

111223

WOD
"Reindeer Games"
AMRAP in 12 minutes:
4 Log Throws
4 Chest Pass
4 Side Toss
4 Side Toss
4 Wall Ball Toss

Done with a partner and a Med Ball (20/14)

Thursday, December 22, 2011

111222 - "Silver Bells"

WOD
"Silver Bells"
5 Rounds of:
200ft KB Waiter Walks
20 KB Swings
200ft KB Waiter Walks
20 KB Sumo Deadlift High Pulls
(24kg/16kg)

Wednesday, December 21, 2011

111221 - "The Grinch"

WOD
"The Grinch"
5 rounds of:
100ft Bear Crawl
5 Ledge Shimmies
10 Deadlifts (225/155)
20 Wall Ball

Tuesday, December 20, 2011

111220 - "12 Days of Christmas"

WOD
"the 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 V-Ups
10 Jumping Lunges
11 Box Jumps (24"/20")
12 Med Ball Cleans

* You run through the exercises like the song goes. So your rep scheme would be 1, then 2,1 then 3,2,1 then 4,3,2,1 until you get to 12,11,10.....4,3,2,1.

Monday, December 19, 2011

***HOLIDAY SCHEDULE***



Dec. 24th - 9-10am

Dec. 25th & 26th - Closed

Dec. 27th - 30th - 5-6pm only

Dec. 31st - 9-10am

Jan. 1st & 2nd - Closed

Jan. 3rd - Back to normal!!!

Friday, December 16, 2011

111216

WOD
7 Rounds of:
7 One Arm DB Power Snatch (50/30)
7 Burpees
7 One Arm DB Power Snatch (50/30)
7 Box Jumps (24"/20")

Thursday, December 15, 2011

111215

WOD
AMRAP in 12 Minutes of:
10 Thrusters (95/65)
15 V-Ups

Wednesday, December 14, 2011

111214

WOD
5 Rounds of:
10 Hang Power Clean (115/75)
10 Ring Dips
40 Double Unders

Tuesday, December 13, 2011

111213

A huge congratulations to Big Jon and His wife on the birth of their son, Brock!

WOD
1000m Row
----------------
21-15-9
Push Press (135/95)
Knees to Elbows
KB Swings (24kg/16kg)

Monday, December 12, 2011

111212

WOD
Deck of Cards
Clubs=Burpees
Spades=V-Ups
Diamonds=Box Jumps
Hearts=KB Swings (24kg/16kg)
Jokers=50 Double Unders

Friday, December 9, 2011

111208

WOD
4 Rounds of:
AMRAP in 3 minutes of:
3 Power Snatch
3 Overhead Squats
3 Hang Squat Snatch
3 Squat Snatch
(95/65)
1 minute rest between AMRAPs

Thursday, December 8, 2011

111208

WOD
10 rounds of:
50' Overhead Walking Lunges
10 Pull-ups
100m Run

Wednesday, December 7, 2011

111207

WOD
400 Double Unders
*At the top of every minute perform 3 Burpee Box Jumps

Tuesday, December 6, 2011

111206 - "Total"

WOD
"Total"
Squat 1,1,1
Press 1,1,1
Deadlift 1,1,1

Monday, December 5, 2011

111205 - "Chelsea"

WOD
"Chelsea"
For 30 minutes,
Every minute on the minute perform:
5 Pull-ups
10 Push-ups
15 Squats

Friday, December 2, 2011

111202

WOD
3 rounds of:
AMRAP in 5 minutes of:
3 Deadlifts (225/135)
15 Double Unders
6 Push-ups

1 minute rest between AMRAPs

Thursday, December 1, 2011

111201

WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Burpees
V-ups

Wednesday, November 30, 2011

111130

WOD
Part 1
3 rounds of:
20 Wall Ball
20 Pull-ups
20 Box Jumps (24"/20")

Part 2
Perform 1 Power Clean every 30 seconds for 10 minutes

Tuesday, November 29, 2011

111129



WOD
10,9,8,7,6,5,4,3,2,1
Thrusters (115/75)
100m Run between rounds

Monday, November 28, 2011

111128

WOD
Snatch 5,5,5,1,1,1,1,1,1
Clean and Jerk 5,5,5,1,1,1,1,1,1

Friday, November 25, 2011

111125



WOD
5 Rounds of:
6 Power Cleans (135/95)
6 Handstand Push-ups
12 Box Jumps (24"/20")

111124

WOD
21-18-15-12-9-6-3
Overhead Squats (95/65)
Knees To Elbows
Burpees

Wednesday, November 23, 2011

111123

WOD
Row 500m X 4
4 minute rest between 500m

Tuesday, November 22, 2011

111122

WOD
AMRAP in 15 minutes of:
3 Clean and Jerks (135/95)
2 rounds of:
4 Pull-ups
6 Push-ups
8 Squats

Monday, November 21, 2011

111121

WOD
Tabata
Burpees
Med Ball Cleans
V-up
KB Swing (55/35)

Friday, November 18, 2011

111118

WOD
1000m Row
-----------------
10,9,8,7,6,5,4,3,2,1
Thrusters (115/75)
25 Double Unders Between Rounds

111117

WOD
AMRAP in 10 minutes of:
3 Power Snatch (65%bw/50%bw)
6 Ring Dips
9 Toes to Bar

Wednesday, November 16, 2011

111115 - "Gilbert"

Sgt. Janick Gilbert was a Search and Rescue Tech that was trained at CFB Comox. He recently passed away on an arctic rescue mission in the process of rescuing 2 fishermen from an Arctic ice drift. He and his team were successful in rescuing the two fishermen. He was highly respected by his graduating class and a valued member of our SAR Tech community. This is a dedication workout to Sgt. Gilbert's memory. He will be missed by family, friends, coworkers and those whose lives were greatly impacted by him. Thank you Sgt. Gilbert. "That others may live."

WOD
"Gilbert"
3 Rounds of:
8 Clean and Jerks (155/115)
11 Chest to Bar Pull-ups
10 KB Swings (70/55)
27 Box Jumps (24"/20")

A very big thank you goes out to Heather Bailey of CrossFit Nanaimo and Brandon Schetterer of CFB Comox for creating this workout in Sgt. Gilbert's memory.

111114 - "Helen"

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

Friday, November 11, 2011

***REMINDER***




We are closed today for Remembrance Day

Thursday, November 10, 2011

111110



WOD
2 rounds of:
AMRAP in 5 minutes of:
4 Hang Power Cleans (135/95)
6 Plyo Push-ups
15 Double Unders

1 Minute rest between AMRAPs

Wednesday, November 9, 2011

111109



WOD
5 rounds of:
10 Squat Cleans (115/75)
15 Box Jumps (24"/20")
10 Push Press (115/75)

Tuesday, November 8, 2011

111108



WOD
AMRAP in 15 minutes of:
4 Overhead Squats (135/95)
6 Bar Hopping Burpees
8 Pull-ups

Monday, November 7, 2011

111107

WOD
7 rounds of:
15 Pull-ups
10 Med Ball Cleans
5 Push Press (135/95)


* A reminder that we will be closed Friday November 11th for Remembrance Day. Make sure you get out and go to a Remembrance Day Ceremony for those who have fallen and those who continue to serve.

Friday, November 4, 2011

111104



WOD
21-18-15-12-9-6-3
Wall Ball
Knees to Elbows

Thursday, November 3, 2011

111103



WOD
AMRAP in 10 minutes:
7 KB Swings (24kg/16kg)
7 Burpees
7 Box Jumps (24"/20")

A great article on strength training for young athletes!

Wednesday, November 2, 2011

111102



WOD
1000m row
--------------
5 rounds of:
100ft Overhead Walking Lunges (45/25)
12 Pull-ups

Tuesday, November 1, 2011

111101



WOD
A Halloween "Monster Mash-up!"
5 rounds of:
10 Deadlifts
20 Backwards Skips
10 Power Cleans
20 Double Unders
10 Front Squats
20 Backwards Skips
10 Push Press
20 Double Unders

Weight

Mens 65% of Bodyweight

Women 50% of Bodyweight

Monday, October 31, 2011

***HALLOWEEN***



Classes are at the usual times today. It is Halloween so those of you coming to the night classes please be careful driving tonight and watchout for all the kids running around out of their minds on sugar! Costumes are optional tonight for workouts!

111031



WOD
Tabata
Overhead Lunges (45/25)
Deadlift (185/115)
Double Unders

Friday, October 28, 2011

111028



WOD
5 rounds of:
10 Overhead Squats (115/75)
10 Pull-ups
10 Ring Dips

Thursday, October 27, 2011

111027



WOD
3 Rounds of:
AMRAP in 5 minutes of:
7 KB Swings (24kg/16kg)
7 Wall Ball
20 Double Unders

Wednesday, October 26, 2011

111026


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

Tuesday, October 25, 2011

111025



WOD
5 rounds of:
10 Squat Cleans (135/95)
15 Pull-ups

Monday, October 24, 2011

111024



WOD
3 rounds of:
50 Squats
7 Handstand Push-ups
12 Hang Power Cleans (135/95)

Friday, October 21, 2011

111021

Happy Birthday Jen! (on Sunday)

WOD
AMRAP in 20 minutes of:
6 Deadlifts (225é135)
12 Push-ups
30 Double Unders

Thursday, October 20, 2011

111020



WOD
10,9,8,7,6,5,4,3,2,1
Power Clean (135/95)
V-ups

Wednesday, October 19, 2011

111019



WOD
AMRAP in 12 minutes of:
3 Thrusters (115é75)
5 Burpees
7 Box Jumps

Tuesday, October 18, 2011

***FINAL PLACINGS FOR THE CROSSFIT NANAIMO/TITANIUM CROSSFIT FALL CLASSIC***

After some recalculations here are the final placings (math was really hard to do after such a long day!)

Novice Men
1. Philip R
2. Erick P.
3 Kahled A
4. Justin S.

Novice Women
1. Kristen F.
2. Ashley B.
3. Melody M.
4. Lori F.
5. Alisha J.

Open Men
1. Giles B.
2. Carlo A.
3. Blair G.
3. Adam L.
5. Joe F.
6. Geoff H.

Open Women
1. Malinda Q.
2. Jennifer R.
2. Katie W.
4. Kim T.

Great work everyone!

111018




Ah the look of happiness and joy post wod! Way to go Erick you put out an awesome effort this past weekend!


WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Overhead Squats (95/65)
V-ups

Monday, October 17, 2011

111017




A huge Crogatulations to all of the athletes who competed in the 2011 CrossFit Nanaimo/Titanium CrossFit Fall Classic! It turned out to be a really fun event and we saw some absolutely unbelievable performances.


Thanks to all our volunteers.


And a special thanks to Heather from CrossFit Nanaimo for all of the hard work and long nights put into organizing the event!


WOD
Perform 1 Clean and Jerk every 30 seconds for 10 minutes.
Your goal is to use the most weight possible.

Friday, October 14, 2011

111014



WOD
AMRAP in 20 minutes of:
7 Med Ball Cleans
7 Sumo Deadlift High Pull (95/65)
30 Double Unders

Thursday, October 13, 2011

2011 CrossFit Nanaimo/Titanium CrossFit Fall Classic

Hello athletes, information for your competition this Saturday

PARKING: use the driveway just past the driveway for Titanium (left side) and park in the dirt lot. Or drive up the street and park at Wal-Mart. Titanium has grumpy neighbours who get angry if CrossFitters take up the lot.

Order of athlete divisions will be as follows for all WODs
Novice Men
Novice Women
Open Women
Open Men

Approximate WOD times are:
WOD 1 = Novice men starting at 10am…others to follow
WOD 2 = Novice men starting at 12pm…others to follow
WOD 3 = Novice men starting at 2pm…others to follow

All movement standards listed below will be reviewed on Saturday morning before the WOD’s begin.

Event starts promptly at 10am. Gym will be open at 9am for warm up.


WOD 1 = Open (Male/Female)
3 rounds of:
2 minutes AMRAP of:
3 Power Cleans (115/75)
3 Hang Power Cleans (115/75)
3 Shoulder to overhead (115/75)

Followed immediately by a 1 minute double under AMRAP between AMRAPs.


WOD 1 = Novice (Male/Female)
3 rounds of:
2 minutes AMRAP of:
3 Power Cleans (95/65)
3 Hang Power Cleans (95/65)
3 Shoulder to overhead (95/65)

Followed immediately by a 1 minute double under AMRAP between AMRAPs.

Movement standards:
Your reps for each consecutive 2min AMRAP will be scored separately to the 1min AMRAP. You will start with the movement you ended with in the previous AMRAP. I.e. if at the 2min count you ended on your 2nd hang clean, you would start the next 2min AMRAP on your 3rd hang clean.
Judge to assist in reminding athletes which exercise to start with in each round.

Power Clean: plates must start in contact with the ground on each of the power cleans and finish in a front rack position.

Hang clean: bar must begin on the thighs and end in the front rack position.

Shoulder to overhead: bar must start on shoulders and finish over the head with arms/shoulder at full extension. Shoulder press, Push press, Push Jerk and Split jerk will all be accepted.

Double Unders: rope must pass under the feet 2 x in a single bounce.


WOD 2 = OPEN (Male/Female)
For time: 1000m Row, 30 Deadlift (225/135 ), 30 Box jumps (24/20)

WOD 2 = NOVICE (Male/Female)
For time: 1000m Row, 30 Deadlift (135/95), 30 Box jumps (24/20)

Movement standards:
Row: Rower will be set to 1000m and will count down, athlete must be holding onto the handle until the monitor shows “0”
Deadlift: plates must touch the ground on each lift. Full hip extension at top of lift, shoulders behind the bar.
Box jumps: At least ½ of the foot must be on the top of the box. Full hip extension on top of box or in the air. No more than 1.5 feet behind the box when landing.


WOD 3 = OPEN (Male/Female)
For time:
50 air squats – 100 foot farmer carry (45/25)
40 push ups (hands release) – 100 foot farmer carry (45/25)
30 Wall balls (20/14) – 100 foot farmer carry (45/25)
20 Burpees– 100 foot farmer carry (45/25)
10 pull ups (Men Chest to bar/Women strict or kip)

WOD 3 = NOVICE
For time:
50 air squats – 100 foot farmer carry (25/10)
40 push ups– 100 foot farmer carry (25/10)
30 sit ups– 100 foot farmer carry (25/10)
20 burpees– 100 foot farmer carry (25/10)
10 KB swings (35/55)

Movement Standards:
Air Squats: Knee crease must be below hip crease on each decent and hips must come to full extension at the top of the movement.

Push ups: hands release at the bottom enough for judge to see air underneath the hands

Sit ups: feet together and positioned at the wall. Knees are bent. Athlete begins laying down hands touch above the head on the ground and then touch the wall at the top of the sit up. Each rep hands touch above the head and the wall.

Burpees: chest must touch the ground at the bottom, feet must leave the ground at the top, hands must clap over the head, judge must be able to view ears during hand clap.

KB Swings: bell must travel behind the legs at the bottom and ears must be visible at the top of the movement.

Farmer Carry: athlete will carry one plate in each hand in a pinch style grip. Athlete can put the weights down as many times as necessary but while in forward motion must be carrying with a pinch grip.

***REMINDER***

CLASSES WILL BE CANCELLED ON SATURDAY BECAUSE OF OUR COMPETITION WE'RE HOSTING. ALSO THE WORKOUTS FOR THE COMPETITION WILL BE POSTED TONIGHT! GOOD LUCK TO ALL OUR ATHLETES!!

111013



WOD
10,9,8,7,6,5,4,3,2,1
Burpees
100m Run after each round

Wednesday, October 12, 2011

111012



WOD
10,9,8,7,6,5,4,3,2,1
KB Swings (24kg/16kg)
Push Press (135/95)
Box Jump

Tuesday, October 11, 2011

111011 - "Angie"



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

Monday, October 10, 2011

***REMINDER***

JUST A QUICK REMINDER THAT WE ARE CLOSED TODAY FOR THANKSGIVING!!! ENJOY YOUR TURKEY DAY!!!

Friday, October 7, 2011

111007



WOD
Every minute on the minute perform:
3 Power Cleans
3 Hang Power Cleans
3 Push Press
For 15 minutes.

Use the heaviest weight possible. If you let go of the bar or cannot complete the sequence in one of the minutes count it as a fault.

Thursday, October 6, 2011

111006



WOD
AMRAP in 10 minutes of:
7 Wall Ball
5 Burpees