Monday, December 24, 2012

121224

MERRY CHRISYMAS AND A HAPPY NEW YEAR!
***A Reminder of our Holiday Schedule***
Christmas Eve - 9:30-10:30 class only
Christmas Day - Closed
Dec. 26th - Dec. 28th - 4:00-5:00 only
Dec. 29th - 9-10am only
Dec. 31st - 9:30-10:30am only
Jan. 1st - closed
Jan. 2nd - Back to normal schedule!

WOD
"12 Days of Christmas"
1 Squat 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
12 Med Ball Cleans

*The workout runs just like the song so reps are going to go like this: 1 then 2,1 then 3,2,1, then 4,3,2,1 ..... up to 12,11,10,9,8,7,6,5,4,3,2,1

Friday, December 21, 2012

121221

WOD
"The Grinch 2.0"
5 rounds of:
150ft Bear Crawl
12 Pull-ups
50ft Burpee Broad Jumps
5 Clean and Jerks

Beg (95/65)
Int   (135/95)
Adv(185/115)

Thursday, December 20, 2012

121220

WOD
1000m Row
-------------------
21-15-9
Front Rack Lunges
Ring Dips

Beg (65/45)
Int   (95/65)
Adv(115/75)

Wednesday, December 19, 2012

121219

WOD
2 minutes Max Rep Handstand Push-ups
AMRAP in 8 minutes of:
3 Power Cleans
5 Bar Hop Burpees
2 minutes Max Rep Handstand Push-ups

Beg (95/65)
Int   (135/95)
Adv(185/115)

Tuesday, December 18, 2012

***CHRISTMAS SCHEDULE***

Christmas Eve - 9:30-10:30 class only
Christmas Day - Closed
Dec. 26th - Dec. 28th - 4:00-5:00 only
Dec. 29th - 9-10am only
Dec. 31st - 9:30-10:30am only
Jan. 1st - closed
Jan. 2nd - Back to normal schedule!

121218

WOD
AMRAP in 15 minutes of:
6 Thrusters
9 Box Jumps (24"/20")
12 KB Swings (24kg/16kg)

Beg (65/45)
Int   (95/65)
Adv(115/75)

Monday, December 17, 2012

121217

WOD
10,9,8,7,6,5,4,3,2,1
Deadlifts
Burpees
20 Double Unders between each round

Beg (135/95)
Int   (225/135)
Adv(275/185)

Friday, December 14, 2012

121214

WOD
AMRAP in 20 minutes of:
3 Clean and Jerks
2 rounds of "Cindy"
5 Pull-ups
10 Push-ups
15 Squats

Beg (95/65)
Int   (135/95)
Adv(185/115)

Thursday, December 13, 2012

121213

WOD
40-30-20-10
Wall Ball
KB Swing (24kg/16kg)
Sit-ups

Wednesday, December 12, 2012

121212

WOD
AMRAP in 10 minutes of:
3 Snatch Grip Deadlifts
3 Power Snatch
3 Overhead Squats

Beg (75/55)
Int   (115/75)
Adv(135/95)

A nice little variation on one of the WODs from the 2012 CrossFit Taranis Winter Challenge!

Tuesday, December 11, 2012

121211

WOD
500m Row x 4
4 minute rest between attempts

Monday, December 10, 2012

121210

WOD
7 Rounds of:
5 Power Cleans
7 Ring Dips

Beg (95/65)
Int   (135/95)
Adv(185/115)

Friday, December 7, 2012

121207

WOD
2 minutes Max Rep Burpee Over the Box Jump (24"/20")
-Then with no rest-
AMRAP in 8 Minutes of:
6 DB Thrusters (45/25)
6 Toes to Bar
-Then with no rest-
2 minutes Max Rep Burpee Over the Box Jump (24"/20")

Thursday, December 6, 2012

121206

WOD
10 minutes
Every odd minute perform:
Max Rep Double Unders
Every even minute perform:
3 Clean and Jerks @ 80%

Score total number of DU's

Wednesday, December 5, 2012

121205

WOD
"Swingin" Mary
AMRAP in 20 minutes of:
5 Handstand Push-ups
10 Pistols
15 KB Swings (24kg/16kg)

Tuesday, December 4, 2012

121204

WOD
21-18-15-12-9-6-3
Overhead Squats
Pull-ups

Beg (65/45)
Int   (95/65)
Adv(115/75)

Monday, December 3, 2012

121203

WOD
"Fight Gone Bad"
3 rounds of:
1 min Wall Ball
1 min Sumo Deadlift High Pull (75/55)
1 min Box Jump
1 min Push Press (75/55)
1 min Row (Cal)
1 min Rest

Friday, November 30, 2012

121130

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

1 minute rest between AMRAPS

Thursday, November 29, 2012

121129

WOD
5 Rounds of:
10 One Arm (L) DB Thruster (45/25)
15 KB Swing (24kg/16kg)
10 One Arm (R) DB Thruster (45/25)
15 KB Swing (24kg/16kg)

Wednesday, November 28, 2012

121128

WOD
AMRAP in 15 minutes of:
25 Double Unders
10 Burpees
5 Deadlifts

Beg (135/95)
Int   (225/135)
Adv(275/185)

Tuesday, November 27, 2012

121127

WOD
5 rounds of:
8 Hang Squat Cleans
12 Pull-ups
16 Box Jumps (24"/20")

Beg (75/55)
Int  (115/75)
Adv(155/105)

Monday, November 26, 2012

121126

WOD500m Row
-------------------
30-20-10
Hang Power Cleans
Push-ups
Toes to Bar

Beg (75/55)
Int   (95/65)
Adv(115/75)

Friday, November 23, 2012

121123

WOD
3 rounds of:
AMRAP in 5 minutes of:
5 Knees to Elbows
5 Burpees
7 KB Swings (24kg/16kg)

Thursday, November 22, 2012

121122

WOD
9-15-21-15-9
Pull-ups
Lateral Hurdle Jump (20")
Wall Ball

Wednesday, November 21, 2012

121121

WOD
7 rounds of:
5 Power Cleans
5 Front Squats
5 Push Press
30 Double unders

Beg (95/65)
Int   (135/95)
Adv(155/105)

Tuesday, November 20, 2012

121120

WOD
"Taranis Winter Challenge WOD 1"
Modified of course!
AMRAP in 12 minutes of:
10 One Arm Deadlift (95/65)
10 One Arm Deadlift (95/65)
20 Box Jumps (24"/20")

Monday, November 19, 2012

Taranis Winter Challenge Wrap-up


What an amazing weekend! We met up with some old friends (great to see you again Morgan!) and we got to watch a great friend accomplish something with unbelievable determination and heart that she has wanted to do for the past 3 years!

A little back story on Jen and the Taranis Winter Challenge. She has wanted to compete in this competition since watching Jesse compete in the very first one back in 2009. I remember talking to her in the middle of that competition and her telling me, "I what to do this next year!" Every year asked her if she was going in and every year she answered, "Ummm I don't know I still can't do this or I'm not very good at that." This year I didn't ask and one day Jen came up to me with a sheepish look on her face and said, "Uh Marc... I signed up for Taranis this year..." I was shocked and excited all at once! I was instantly proud of her for finally taking the leap of faith required to enter your first competition. Anyone entering a competition for the first time has their head swirling with doubt, "But I can't do this or that very well", "Well everyone else is going to be better than me" , "I'll probably come last" , "I'm going to have a few hundred people watching me as I fail and thinking, why the hell is she even in this thing?!" Of course none of that is ever even close to the truth but as humans we are insecure and that insecurity often peaks out from behind the shadows to infest our minds with negative thoughts and self-doubt so the fact that she was able to overcome that was an accomplishment in itself.

Of course Jen being Jen her expectations were pretty low going into this. In the very first workout all bets were off and she blew all those low expectations and doubt to hell finishing 7th in a workout that was so difficult that only 9 out of 30 women and 11 out of 40 men even finished it!!! When all was said and done she finished top 10 in a few of the workouts and hit 2 PR's in the Snatch and the Clean and Press! Expectations and doubts be damned! By the end of the first 2 days she was ranked 13th with the final day being a kind of obstacle course race type knockout bracket workout that made it difficult to determine her final placing.

Perhaps the most impressive sight I had the pleasure to see was one of heart, anguish and absolute frustration. WOD 4 was announced and it included pistols. Jen had never done a pistol in a workout before and could barely do one in practice. She was devastated by the announcement but went into the WOD with her head held high and for 15 minutes grit her teeth and gave it her absolute all. She managed to grind out just under 6 rounds while other competitors were closer to 20. To she an athlete and friend have to go through that frustration while watching others around her hammer out rep after rep was excruciating but from it came a sense of pride that I hadn't realized existed before. In other workouts when things weren't going well for other athletes they slowed down and some even quit in frustration. Jen grit her teeth and through tears of frustration continued on battling until they made her stop. She would say that that was her worst workout ever and that she would want to forget it but for me it is her most memorable as it was evidence of her character. It reminded me of the movie Rocky. The night before the fight Rocky lies in bed dismayed and Adrian asks him what's wrong. Rocky responds, "I can't win." With total disregard for that fact he fights as absolutely hard as he can and doesn't win but within that is a hidden victory. Sometimes a loss can be a victory. A victory of character. That is what we got to see with that workout.

To say I am proud of Jen and her accomplishments is a drastic understatement. To see a good friend overcome doubts and unsuredness (i know it's not a real word but screw it!) with such spectacular strength and abandon was definitely one of the best things I have seen in a long time! Thanks for the show Jen it was definitely worth the price of admission!

Friday, November 16, 2012

161112

The 4-5 and 5-6 classes are cancelled for tonight as well as the 9-10 saturday morning. Taranis Winter Challenge here we come!!! Pumped to see Jen get after it!

WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
3-6-9-12-15-18-21
Push-ups
21-18-15-12-9-6-3
Split Lunges

Thursday, November 15, 2012

***REMINDER***

JUST A REMINDER THAT THE 4-5 AND 5-6 CLASSES FRIDAY NOV.16TH AND 9-10 SATURDAY NOV.17TH ARE CANCELLED. WE ARE HEADING DOWN TO VICTORIA TO CHEER ON JEN AT THE CROSSFI TARANIS WINTER CHALLENGE!

111512

WOD
AMRAP in 15 minutes of:
7 Overhead Squats (95/65)
7 Bar Hopping Burpees
15 Sit-ups

Wednesday, November 14, 2012

111412

WOD
3 Rounds of:
10 Clean and Jerk
20 Box Jumps (24"/20")
15 Pull-ups

Beg (95/65)
Int   (135/95)
Adv(185/115)

Tuesday, November 13, 2012

121113

WOD
5 rounds of:
12 Front Rack Lunges (115/75)
20 Box Jumps (24"/20")
10 Knees to Elbows

Monday, November 12, 2012

121112

WOD
AMRAP in 15 minutes of:
7 Deadlifts
15 Push-ups
8 Pull-ups

Beg (135/95)
Int   (225/135)
Adv(275/185)

Friday, November 9, 2012

121109

WOD
21-18-15-12-9-6-3
Wall Ball (20/14)
KB Swings (24kg/16kg)
*30 Double Unders betweem rounds

Thursday, November 8, 2012

121108

WOD
7 Rounds of:
3 Power Cleans
12 Box Jumps (24"/20")
6 Burpees

Beg (105/75)
Int   (185/115)
Adv(225/135)

Wednesday, November 7, 2012

121107

WOD
2 minutes of Max Rep Toes 2 Bar
Immediately followed by:
21-15-9
Front Squats
Ring Push-ups
Immediately followed by:
2 minutes of Max Rep Toes 2 Bar

Beg (95/65)
Int   (135/95)
Adv(185/115)

Tuesday, November 6, 2012

121106

WOD
AMRAP in 15 minutes of:
5 Push Press
10 Pull-ups
100m Run

Beg (75/55)
Int   (135/95)
Adv(155/105)

Monday, November 5, 2012

121105

WOD
500m Row
----------------
30-20-10
Overhead Squat (95/65)
Double Unders

Friday, November 2, 2012

121102

WOD
AMRAP in 14 minutes of:
7 Ring Rows
7 Push-ups
14 Overhead Lunges (45/25)

Thursday, November 1, 2012

121101

WOD
"Monster Mash-up 2.0"
5 rounds of:
10 Lateral Box Over Jumps
5 Pull-ups
10 Hang Power Cleans (115/75)
5 Pull-ups
10 Toes 2 Bar
5 Pull-ups
10 Push Press (115/75)
5 Pull-ups

Wednesday, October 31, 2012

121031

Happy Halloween! Don't eat too much candy!

WOD
21-15-9
Squat Cleans (135/95)
Handstand Push-ups
200m Run after every round

Tuesday, October 30, 2012

***Schedue Change Tomorrow Night***

THERE WILL NOT BE A 6PM CLASS WEDNESDAY NIGHT. IF YOU CAN, TRY AND MAKE IN FOR THE 4 OR THE 5 CLASS. CLASSES WILL BE BACK TO NORMAL SCHEDULE THURSDAY.

121030

WOD
AMRAP in 12 minutes of:
7 KB Swings (24kg/16kg)
7 Burpees
7 Box Jumps (24"/20")

121029

WOD
Skipping "Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
*20 Double Unders after every 3rd round

Friday, October 26, 2012

121026

WOD
5 rounds of:
8 Thrusters
10 Knees to Elbows
12 Box Jumps (24"/20")

Beg (65/45)
Int   (95/65)
Adv(115/75)

Thursday, October 25, 2012

121025

WOD
AMRAP in 12 minutes of:
8 Deadlifts
30 Double Unders

Beg (135/95)
Int   (225/135)
Adv(275/185)

Wednesday, October 24, 2012

121024

Jennifer's Happy B-Day WOD!!!
WOD
5 rounds of:
10 Hang Power Cleans
22 Overhead Lunges (45/25)
12 Push Press
*Hang Clean and Push Press weight are the same
Beg (95/65)
Int   (135/95)
Adv(165/105)

Tuesday, October 23, 2012

121023

WOD
21-18-15-12-9-6-3
Wall Ball (20/14)
Burpees

Monday, October 22, 2012

121022

WOD
Tabata
Pull-ups
Push Press (95/65)
KB Swings (24kg/16kg)

Friday, October 19, 2012

121019

WOD
5 rounds of:
AMRAP in 3 minutes of:
2 Hang Power Cleans
4 Burpees
6 Ring Dips
1 minute rest between AMRAP's

Beg (75/55)
Int   (115/75)
Adv(165/105)

Thursday, October 18, 2012

121018

WOD
5 rounds of:
10 Overhead Squats (95/65)
200m Run
15 Box Jumps (24"/20")

Wednesday, October 17, 2012

121017

WOD
AMRAP in 15 minutes of:
5 Deadlifts
7 Push-ups
9 Toes to Bar

Beg (135/95)
Int   (225/135)
Adv(315/205)

Tuesday, October 16, 2012

121016

WOD
"Jackie"
1000m Row
50 Thrusters (45)
30 Pull-ups

Monday, October 15, 2012

121015

Congrats to Kim Thomas on her first muscle-up on Friday night! It has been a frustrating journey but all of your hard work finally paid off! Oh yeah after getting her first muscle-up she hammered out "Nate" Rx'd getting 9 rounds no problem! BEAST MODE!!!! Way to go Kim!

WOD
"Nate"
AMRAP in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (32kg/24kg)