WOD

Sunday June 28, 2009

21-18-15-12-9 rep rounds for time of:

BW Deadlift
Ring dips

Compare to: 080129
Post time to comments.

107
Pushups at the ICC2.

50/50 Fitness Challenge
Only 3 more days of re-measurement for the pushup challenge left! You have until Tuesday to get a Coach to watch your max set of pushups under the same conditions as at the beginning of the month. We already have one qualifier with a full 100% improvement! Get Some!!!

Saturday June 27, 2008

For time:
50 Wall-ball shots 20/16lbs both to 10′ target
50 Sit Ups
50 Lunges
35 Wall-ball shots
35 Sit Ups
35 Lunges
20 Wall-ball shots
20 Sit Ups
20 Lunges

Post time to comments.

img_3762_2
This will be the location of the next CrossFit Social! Full details soon!

50/50 Fitness Challenge
Only 4 more days of re-measurement for the pushup challenge left! You have until next Tuesday to get a Coach to watch your max set of pushups under the same conditions as at the beginning of the month. If you don’t get a coach to watch by next Tuesday June 30th, you won’t qualify to win the $$$.

PR Tracker Website
If you missed the posts last time, we now have a website to track all your benchmarks and PR’s. Go to www.prtracker.ca to create an account and keep all your records in one convenient location. Today is a perfect example to post your PR for the Clean!

Friday June 26, 2009

“Nate”

AMRAP in 20 min:

2 Muscle Ups
4 Handstand Push ups
8 Kettle Swings, 70/55 lbs

Compare to: 090212
Post rounds to comments

pattipu
Patti thought the pushup challenge was too easy so she added a little weight to make it fair.

PR Tracker Website
If you missed the posts last time, we now have a website to track all your benchmarks and PR’s. Go to www.prtracker.ca to create an account and keep all your records in one convenient location. Today is a perfect example to post your PR for Nate! (even if it’s not Rx’d)

Thursday June 25, 2009

Pull Up
1-1-1-1-1

Compare to: 090114

Push Up
3-3-3-3-3

Compare to: 090423

dip
Kate showing a good dip to receive the weight with lockout during the Jerk.

PR Tracker Website
If you missed the posts last time, we now have a website to track all your benchmarks and PR’s. Go to www.prtracker.ca to create an account and keep all your records in one convenient location. Today is a perfect example to post your PR for the Pull up and the Push up!

Wednesday June 24, 2009

Squat Clean
3-3-3-3-3

Compare to Front Squat: 090528
Compare to Hang Power Clean: 081023

candj
BW Clean and Jerk from last week.

50/50 Fitness Challenge
Today is the first day of re-measurement for the pushup challenge this month. You have until next Tuesday to get a Coach to watch your max set of pushups under the same conditions as at the beginning of the month. If you don’t get a coach to watch by next Tuesday June 30th, you won’t qualify to win the $$$.

PR Tracker Website
If you missed the posts last time, we now have a website to track all your benchmarks and PR’s. Go to www.prtracker.ca to create an account and keep all your records in one convenient location. Today is a perfect example to post your PR for the Clean!

Tuesday June 23, 2009

3 rounds for time of:

500m row
20 Knees to Elbows
30 Push ups
40 Squats

Compare to: 090507
Post time to comments.

stare
No matter how long he stared, it still wouldn’t move itself…
Got CrossFit?

T-Shirt Time!
You’ve all been asking for this for a while and our apologies it’s taken so long but we’ve finally found a place. Now all we need is to narrow down a slogan. If you click the “compare to”  link above it will take you to the last time we discussed this. Please post your top 2 favorites in today’s comments.

Monday June 22, 2009

Complete the following for time:

100 Burpees

Compare to: 081201
Post time to comments.

bpus
Everyone loves Burpee pullups!

50/50 Fitness Challenge:
We will be starting the final re-measurement of your pushups on Wednesday this week. You’ll have until Tuesday June 30th to get in your re-measurement or you will not be entered to win the CA$H! Have you been practicing?

New Membership Options:
If you haven’t already, please let us know what membership you’d like as of July 1st. If you do not let us know you will be automatically placed 0n the month-to-month membership.

Sunday June 21, 2009

Happy Fathers Day!

Hopper WOD

Post score to comments.

jackie
Waiting for “Jackie” at the Western Candian Qualifiers.
(Photo from CrossFit.com)

A small exerpt from a recent article about Scaling in the CrossFit Journal states:
“If the WOD calls for 30 clean and jerks at 155 pounds, it’s clearly a met-con WOD. If you turn the workout into 30 single reps with a minute rest between them, you’ve missed the point.”
Sometimes we get so focused on going heavy or getting to “Rx’d” weights that we tend to miss the point. As Crossfitters we strive to do more work in less time (increase Power output). When you go heavy and drag the workout out longer then it’s intended, you’re reducing that potential for increasing your power output. Properly scaling WOD’s to meet your relative capacity is going to be your fastest route to a dramitic improvement in your fitness.

Saturday June 20, 2009

3 Rounds for time of:

800 m run
50 Lunges
30 med ball cleans, 20 lbs

Compare to: 080624
Post time to comments.

girlmuscle
Got Pullups?

Friday June 18, 2009

Bring a Friend Friday!

Bring a Friend to any class today and show them what they’re missing!

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments

Compare to: 081229
Post score to comments.

6a00d8341c738953ef011570ea2704970b-pi
What’s your best excuse for why you either underperformed your expectations on a recent workout or why you decided to ditch class recently. Post excuses to comments and then promise yourself you’ll never use that excuse again.
(taken from CrossFit San Diego, photo from San Francisco CrossFit)

TOD: Is an injury just another excuse or is it considered a “valid reason” to do less?

In a recent CrossFit Journal article, Kelly Starrett speaks about Training Through Acute Injuries. If you don’t already have a subscription, it’s the best $25/year you’ve ever spent!