Thursday, December 24, 2009

***REMINDER***

Just a reminder that we are closed from Dec. 24th until Jan. 3rd and open again on January 4th.

Wishing all of you a Merry Christmas and a Happy New Year!!

Wednesday, December 23, 2009

091223

*It's almost heeeerre! Well if you haven't gotten your Christmas shopping done by now you'll definitely need your CrossFit training to survive today!

WOD
AMRAP in 20 minutes of:
5 Overhead Squats (95/65)
10 Ring Dips
20 Double Unders

Post your rounds to comments

Tuesday, December 22, 2009

091222

WOD
With a 1:00 continuously running clock perform
1 pull-up, 1 push-up, 1 squat
at the top of each minute, increasing the rep count by one (ex. in minute 10 you'd perform 10 pull-ups, 10 push-ups, 10 squats) for each minute until you are unable to complete the required work for the round in the minute. The last completed round is scored.

Post your scores to comments



*Look ma no feet! Ok there are planche push-ups and then there are these...ridiculous!

Monday, December 21, 2009

091221 - "Lumberjack 20"

*"Good Grief!" it's almost Christmas!

WOD
"Lumberjack 20"
20 Deadlifts (275lbs/185lbs)
400m Run
20 KB swings (70lbs/55lbs)
400m Run
20 Overhead Squats (115lbs/80lbs)
400m Run
20 Burpees
400m Run
20 Chest to Bar Pull-ups
400m Run
20 Box jumps (24″/20")
400m Run
20 DB Squat Cleans (45lb/25lb)
400m Run

Post your times to comments

Saturday, December 19, 2009

Does This Sound Like Some of Us??!!!

*If you can't laugh at yourself then life must be pretty sad! So remeber to not take life so seriously! I thought this was funny as hell so thought I'd post it!

091219

*Cheezies working on her push press


WOD
A great little workout from the people of CrossFit Regina. A little bit of a different take on one of our usual rowing workouts.

5 rounds of 2 minute rows for max distance
5 minutes rest between rounds


Post your total distance to comments

Friday, December 18, 2009

091218

WOD
AMRAP in 15 minutes of
3 Clean and Jerks (135/95)
6 Burpees
9 Knees to Elbows


Post your rounds to comments

Thursday, December 17, 2009

091217

*Nicole doing chest to the bar band pull-ups?! I think it's time to stop bungee jumping and time to move to a smaller band!

WOD
21-18-15-12-9-6-3
Med Ball Cleans (20/16)
Pull-ups
Push-ups


Post times to comments

Wednesday, December 16, 2009

091216

WOD
50 KB Swings (55/35)
50 Wall Ball
50 Box Jumps
50 Push Press (65/45)

Post your times to comments



*Serge Redding breaking the elusive 500lb (502lbs) mark with the clean and press, previously thought to be impossible to break. About 3 minutes later Serge's world record would be broken by one of the best Olympic lifters of all time, Vasily Alexeev, who would press 507lbs overhead!

Tuesday, December 15, 2009

091215



WOD
CrossFit Total
Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1


Post your loads and your totals

Monday, December 14, 2009

091214

*Amy killing another workout. Can always count on Amy for a killer workout face! Is that the eye of the tiger?!

WOD
"Cassius Clay" Sort of
5 rounds for time of:
3 Deadlifts (315/205)
3 Muscle-ups
3 Clean and Jerk (185/105)
3 Rope Climbs (10ft)
1 Box Jump
300m Run
*Elite workout courtesey of CrossFit Vancouver

Post your times to comments

Saturday, December 12, 2009

091212

*Well Wonderwoman had a pretty good surprise birthday last night. I'm sure she's not really feeling that wonderful this morning!


WOD
100 Lunges
75 KB Swings (35/25)
50 Box Jumps
25 Pull-ups
50 Push-ups
75 Sit-ups
100 Squats

Post your times to comments

Friday, December 11, 2009

091211

*Cheezies and Kim, fun with med balls


WOD
Tabata Mash-up
Deadlift (225/135)
Box Jump
Sit-ups


Post your scores to comments

Thursday, December 10, 2009

091210

*"...and it's a mother and child reuuuunnnion...." oh. Wait a minute. Isn't that a song about a chicken and an egg?! JENNY GET YOUR HEAD UP!!!!

WOD
AMRAP in 20 minutes of:
10 KB Swings (55/35)
5 Hang Squat Cleans (95/65)
5 Knees to Elbows
10 Push Press (95/65)


Post your rounds to comments

Wednesday, December 9, 2009

091209

*Jesse giving the thumbs-up after another satisfying WOD


WOD
5 rounds for time of:
5 Clean and Jerk (135/95)
10 Pull-ups


Post your times to comments

Tuesday, December 8, 2009

091208

This is an adaptation of WOD#2 from the Winter CrossFit Challenge made up by the good people of CrossFIt Taranis. Subbed in double unders instead of the 1 mile run due to ice and how ridiculously cold it was yesterday. The official results from the Winter CrossFit Challenge are in and with the way they were scoring the workouts Jesse ended up in 6th place out of 18 competitors in his division. Congrats Jesse you did an awesome job!

WOD
150 Double Unders
25 Box Jumps
25 Burpees
25 Wall Ball
25 Sit-ups

Post your times to comments

Monday, December 7, 2009

091207

The Winter CrossFit Challenge this past weekend was a huge success on several fronts. First and foremost a huge thanks to CrossFit Taranis for hosting such an awesome weekend that with over 50 competitors and a small army of volunteers went smoothly and without a hitch. Most importantly it was an absolute blast! A little closer to home, Jesse did an incredible job this weekend and everyone of you should be proud of how he represented Titanium CrossFit. In a sea of amazing athletes Jesse was able to raise some eyebrows even winning one of the workouts in impressive style, even beating the impressive athlete from Kelowna who would go on to win the division. We made some good friends and had a great time. So congrats to Jesse, I'm proud of you buddy! and a huge thank you to CrossFit Taranis for an unforgettable weekend!


WOD
10 rounds for time of:
4 Thrusters (95/65)
6 Pull-ups
9 Box Jumps


Post your times to comments

Friday, December 4, 2009

091204

***REMINDER***


I am off to Victoria this weekend with Jesse for the Winter CrossFit Challenge so there are no classes today @ 4:00, 5:00, 6:00 or tomorrow @9:00. Wish Jesse luck!

*Nicole making sure she can see the workout

WOD

AMRAP in 15 minutes of:

5 Hang DB Squat Cleans

10 Push-ups

15 Double Unders

Post rounds to comments

Thursday, December 3, 2009

091203



WOD
Tabatas
Wall Ball
Sit-ups
Burpees
Med Ball Cleans

Scored by total number of reps for each exercise added together.

Post your scores to comments

Wednesday, December 2, 2009

091202 - "Nasty Girls"

*Correne improved her 5rm push press last night by 15lbs! Way to go Correne now its time to get you jumping to a plyo box!


WOD
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)


Post your times to comments

Tuesday, December 1, 2009

091201 - "Helen"

*Who doesn't love short shorts and box jumps?!!


WOD
"Helen"
3 rounds of:
400m Run
21 KB Swings
12 Pull-ups


Post times to comments

091130

WOD
3 Rounds of:
3 Clean and Jerks (185/105)
3 rounds of Cindy
30 Double Unders


Post times to comments

Saturday, November 28, 2009

****NOTICE****

The class schedule will be changing monday. There will no longer be a 7:00pm-8:00pm class for the time being. Instead we will be running a 4:00pm-5:00pm class as discussed this week in the gym.

Also the Saturday morning Strength Club from 10:00am-11:00am will start on Saturday December 12th.

As we will be closing for a week in December and have to close a few other classes this month the fee for membership for the month of December will be $94. Check the News and Notes board at the gym for dates.

091128

*Is Kim floating in mid air?!!! Wow she must be magical.


WOD
21 Deadlifts (225/155)
400m Run
15 Dealifts
200m Run
9 Deadlifts
100m Run


Post your times to comments

Friday, November 27, 2009

091127

*Thumbs up from the birthday girl! Happy Birthday Amy hope you had a great day!


WOD
AMRAP in 30 minutes of:
5 Pull-ups
5 Ring Dips
15 Sit-ups


Post your rounds to comments

Thursday, November 26, 2009

091126

WOD
Rounds of 21-15-9 of:
Sumo Deadlift High Pulls (95/65)
KB Swings (55/35)
Thrusters (95/65)
Burpees

Post your times to comments

Wednesday, November 25, 2009

091125

*Hayden falling asleep doing push presses. Ah the teenage animal in a constant state of hibernation!


WOD
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5


Post loads to comments

Tuesday, November 24, 2009

091124

*Cheezies giving the band pull-ups a working over!


WOD
3 rounds for time of:
30 Lunges
20 Pull-ups
20 Med Ball Cleans
30 Push-ups


Post times to comments

Monday, November 23, 2009

091123

*Russell with the muscle working on perfecting his deadlift


WOD
Rounds of 1-2-3-4-5-6-7-8-9-10 for time of:
Squat Cleans (135/95)
KB Swings
Burpees


Post your times to comments

Saturday, November 21, 2009

091121

*If you want a double under you have to practice them! Way to work hard Dana and congrats on getting double unders down!


WOD
9 Rounds for time of:
5 Clean and Jerks
5 Ring Dips


Post your times to comments

Friday, November 20, 2009

091120

*Norma working on her deadlift

WOD
Overhead Squat 3-3-3
Front Squat 3-3-3
Back Squat 3-3-3


Post your loads to comments

Thursday, November 19, 2009

091119 - "Fight Gone Bad"

*Now that's a workout face! Way to go Sammy ya gotta love the blow fish!

WOD
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 (20)
Sumo Deadlift High Pull (75)
Box Jump
Push Press (75)
Row

Post your scores to comments

Wednesday, November 18, 2009

091118 - "Fran"

*Dave showing a great overhead position in his KB Swing

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups


Post times to comments

Tuesday, November 17, 2009

091117

WOD
AMRAP in 15 minutes of:
10 Power Snatches (65/45)
10 Push-ups


Post your rounds to comments

Monday, November 16, 2009

091116

*Those damn overhead walking lunges!


WOD
DANATASTIC!
21 Thrusters (95/65)
30 Sit-ups
21 Pull-ups
30 Squat Cleans (95/65)
200m Run
21 KB/DB Swings (55/35)
30 Box Jumps
21Clean and Jerks (95/65)
30 Push-ups
200m Run
21 Push Press (95/65)
30 Ring Dips
21 Burpees
30 Wall Ball
200ft Overhead Walking Lunges (45/25)


Post times to comments

Saturday, November 14, 2009

091114 - "Cindy"

*"C'MON DANAAA!!! ONE MORE ROUND!!!!"


WOD
"Cindy"
AMRAP in 20 min. of:
5 Pull-ups
10 Push-ups
15 Squats


Post your rounds to comments

Friday, November 13, 2009

091112

*Dave demonstrating the "super jump" version of the double under.


WOD
Tabata's
Deadlifts (205/145)
Box Jumps
DB Push Press (40/25)


Post totals to comments

Thursday, November 12, 2009

091112

*Megan working the good old med ball clean


WOD
5 rounds of 500m row with a 5 minute rest between rounds.

Post your times to comments

Wednesday, November 11, 2009

***REMINDER***


Reminder that the 9:30 and 12:00 classes are cancelled today


091111

*Nicole leading a mottly crew through some dumbbell swings


WOD
30 Box Jumps
25 Wall Ball (20/16)
20 KB Swings (55/35)
15 OHS (65/45)
10 Burpees
60 Double Unders
10 Burpees
15 OHS (65/45)
20 KB Swings (55/35)
25 Wall Ball (20/16)
30 Box Jumps


Post times to comments

Tuesday, November 10, 2009

091110

*Kim trying to score a little nap after the WOD. Looks like a comfortable pillow!


WOD
AMRAP in 20 minutes of:
3 Clean and Jerks (135/85)
6 Pull-ups
9 Sit-ups


Post your rounds to comments

Monday, November 9, 2009

091109 - "The Chief"

*Eric, the next great Canadian Rings Champion! Hang in there Eric I'm sure it'll happen for you!


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

Rest 1 minute between rounds

Post your rounds to comments

Friday, November 6, 2009

091106 - "Annie"

WOD
"Annie"
50-40-30-20-10
Double Unders
Sit-ups


Post your times to comments

Remeber to always try and learn new sports and activities. Don't pigeon hole yourself because you might be missing out on something really fun or uncover some kind of hidden talent!

Thursday, November 5, 2009

091105

*Tame that mane Amy! Tame it!


WOD
7 Rounds of:
1 Power Clean (135/85)
5 Push Press (135/85)
8 KB Swings
100m run


Post your times to comments

Wednesday, November 4, 2009

091104

WOD
21-18-15-12-9-6-3
Med Ball Clean (20/16)
Pull-ups
SDHP


Embrace your inner child and find enjoyment in the little things in life. Remember that nothing is ever as bad as it seems or we make it out to be so please remember to laugh!




Post your times to comments

Tuesday, November 3, 2009

091102

*Aren't workout faces the best?


WOD
with a continuously running clock perform rounds on the minute. The number of reps to be performed are equal to the round you are in ie. round 1 you do 1 rep of the exercises, round 2 you do 2 resp, round 10 you do 10 reps. Until you can't perform the required reps in the minute for that round.

Box Jumps
Thrusters (95/65)


Post your round to comments

Monday, November 2, 2009

091102

*Ah Yes everyones favourite, double under practice!



WOD
150 Double Unders
100 KB Swings (55/35)
200 Push-ups
300 Sit-ups
150 Double Unders


Post your times to comments

Friday, October 30, 2009

091030 - "Diane"

*Correne and Nigh Working on their pull-ups


WOD
"Diane"
21 - 15 - 9
Deadlifts (225/155)
Handstand Push-ups


Post your times to comments

Thursday, October 29, 2009

091029

*Now that's the face of a person really enjoying their workout!


WOD
10 rounds for max. weight of:
1 Clean
1 Push Press
1 Push Jerk
1 Split Jerk



Post you loads to comments

Wednesday, October 28, 2009

091028 - "Elizabeth"

*Lorne hitting the pull-ups. Now tell me again Lorne why you'd decide to jump to the bar with a bum knee when there is a perfectly good box right beside you?!


WOD
"Elizabeth"
21 - 15 - 9
Squats Cleans (135/85)
Ring Dips


Post your times to comments

Tuesday, October 27, 2009

091027 - "Kelly"

*Burpies yay! Amy's Favourites!


WOD
"Kelly"
5 rounds of:
400m Run
30 Box Jumps
30 Wall Ball (20/16)


Post your times to comments

Monday, October 26, 2009

091026 - "Chelsea"

*Yay! Perfect landing! But that damn Russian judge only gave Corrine an 8.5! Can't wait till your back Corrine!


WOD
"Chelsea"
Each minute on the minute for 30 minutes perform:
5 Pull-ups
10 Push-ups
15 Squats



Post your completed rounds to comments

Saturday, October 24, 2009

091024

*Umm... Dana is there something you're not telling us?


WOD
AMRAP in 20 minutes of:
10 DB Push Press (40/25)
10 Box Jumps
10 KTE
Post your rounds to comments

Friday, October 23, 2009

091023 - Bear Complex

*Amy trying her best to smile while doing double unders. Amy you don't have to jump that high, clearly you need some double under advice from Dave.


WOD
Bear Complex
Complete 5 rounds of 7 reps of the following for max weight:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*one time through this sequence constitutes one rep


Post your weights to comments

Thursday, October 22, 2009

091022

*"Just when push-ups were getting easy he throws a damn medecine ball at us an says here try this! SON OF A BITCH!"

WOD
30 Double Unders
30 Pull-ups
30 Double Unders
45 Push-ups
30 Double Unders
60 Sit-ups
30 Double Unders
75 Squats


Post your time to comments

Wednesday, October 21, 2009

091021 - "Nasty Girls"

*Squatting with bunker gear! Good times! Jesse you're one sweaty dude!


WOD
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)



Post your times to comments

Tuesday, October 20, 2009

091020

*Our very own CrossFit Mom looking pretty as hell doing ring rows! She's going to kill me for posting this picture! Love you hunny!


WOD
With a continuously running clock, perform as many reps as possible of the given exercise in the given time frame.

5 min Double Unders
4 min Med Ball Clean and Press (20/16)
3 min KB Swing (55/35)
2 min Box Jumps
1 min Push-ups


Post your total reps to comments

Monday, October 19, 2009

091019

WOD
This is the Chipper from the 2009 CrossFit Games. It is brutal but well worth the effort of completing it. Hands down one of my favourite WODS!

15 Barbell Squat Cleans (155/100)
30 Toes to the Bar
30 Box Jumps
15/10 Muscle-ups
30 Push Press (40/25 DB)
30 Double Unders
15 Thrusters (135/95)
30 Pull-ups
30 Burpees
300ft Overhead Walking Lunges (45/25 lb plate)


On that note I am posting this video too. I know it's a bit corny but listen to what he is saying and how it makes sense to what you do.



Post your times to comments

Saturday, October 17, 2009

091017

*Never tell me you can't without at least trying. Anything is possible and everything is scaleable. An awesome video proving that from CrossFit AgainFaster.

WOD

10 KBS (70/55)

21 Pull-ups

50 Double Unders

8 KBS

15 Pull-ups

40 Double Unders

6 KBS

9 Pull-ups

30 Double Unders

Post your times to comments

Friday, October 16, 2009

091016

WOD
AMRAP in 12 minutes of:
7 Power Cleans (95/65)
7 Push Press (95/65)


Post your rounds to comments

Thursday, October 15, 2009

REMINDER!!!

***12:00 Class is cancelled for today***

091015 - "Tabata Something Else"

*Jen doing DB Thrusters. Keep that head up and lets see a smile!


WOD
"Tabata Someting Else"
Pull-up
Push-up
Sit-up
Squat


Post your totals to comments

Wednesday, October 14, 2009

091014 - "Fran"



*Heather from CFNE (top) and Jason "Rhabdo" Kaplan (bottom) with some absolutely unbelieveable "Fran" performances! I believe that Jason's "Fran" time is still the world record.

WOD

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups

Post your times to comments

Tuesday, October 13, 2009

091013

*Man it seems that all we ever do are box jumps!


WOD
CrossFit Card Game!



Post your comments

Monday, October 12, 2009

091012 Happy Thanksgiving!


*Enjoy your Thanksgiving feast! Maybe a little Turducken is in order?! A turducken is a dish consisting of a partially de-boned turkey stuffed with a de-boned duck, which itself is stuffed with a small de-boned chicken. The thoracic cavity of the chicken and the rest of the gaps are stuffed, sometimes with a highly seasoned breadcrumb mixture or sausage meat, although some versions have a different stuffing for each bird.
WOD
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Push Press
50 Knees to Elbows
50 Lunges
50 Goodmornings
50 Wall Balls
50 Burpees
50 Double Unders
Post your times to comments