Monday, May 31, 2010

100531 - "Filthy Fifty"

WOD
"Filthy FIfty"
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings (55/35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (65/45)
50 Stiff Legged Deadlifts (65/45)*
50 Wall Ball
50 Burpees
50 Double Unders
*Sub for back extensions


Post your times to comments

Saturday, May 29, 2010

100529

*Dave's back!!!

WOD
AMRAP in 15 minutes of:
4 Thrusters (95/65)
6 Pull-ups
8 Box Jumps

Post your times to comments

Friday, May 28, 2010

100528


WOD
21-15-9
Power Cleans (135/95)
Burpees
Knees to Elbows

Post your times to comments

Thursday, May 27, 2010

100527

WOD
5 Rounds of:
5 Deadlifts (275/155)
10 Ring Dips

Post your times to comments

Wednesday, May 26, 2010

100526

WOD
Rounds of
10,9,8,7,6,5,4,3,2,1
KB Swing (55/35)
Push Press (135/95)
Box Jump

Post your times to comments

Tuesday, May 25, 2010

100525 - "Hansen"

"Hansen"
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afganistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

WOD
"Hansen"
5 rounds of:
30 KB Swings (70)
30 Burpees
30 GHD sit-ups

Post times to comments

Saturday, May 22, 2010

***REMINDER***

We are closed on Monday for the May long weekend. Enjoy the time with your families and pray for sun!

100522

WOD
7 Rounds of:
10 Med Ball Clean Wall Balls (20/16)
3 Clean and Jerks (135/95)

Post your times to comments

*Our new Standard for Burpees

Friday, May 21, 2010

100521


WOD
AMRAP in 15 minutes of:
4 Squat Cleans (95/65)
6 Burpees
8 Sit-ups

Post your rounds to comments

Thursday, May 20, 2010

100520

WOD
500m Row
-------------
30-20-10
KB Swings (55/35)
Box Jumps
One Arm DB Push Press (40/25)

Post your times to comments

Wednesday, May 19, 2010

100519

WOD
I borrowed this idea from Dan John who in part borrowed it from Steve Javorek and Alwyn Cosgrove but I put my own little twist on it.
5 Rounds of:
5 Power Snatches
5 Overhead Squats
5 Back Squats
5 Good Mornings
5 Push Press
5 Bent Over Rows

*Rest as needed between rounds
*Try to increase weight on each round to find a max weight at which you can successfully complete the sequence.

Post your max weight to comments

Tuesday, May 18, 2010

100518 - "Fran"

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

Post your times to comments

Compare to 100310

For those of you who missed this the last time I posted it, here is the video of the Fran record. This guy is absolutely incredible!

Monday, May 17, 2010

100517

WOD
50 Double Unders
40 Sit-ups
30 Med Ball Cleans
20 Pull-ups
10 Burpees
200m Run
50 Wall Ball (20/16)
40 Lunges
30 Push-ups
20 Ring Rows
10 Burpees
200m Run
50 Squats
40 KB Swings (55/35)
30 Box Jumps
20 Knees to Elbows
10 Burpees

Post your times to comments

Saturday, May 15, 2010

100515 - "Cindy"

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

Post your times to comments

Compare to 100323

In keeping with our Shape Up For Summer Challenge here is yet another clip about sugars and starches.

Friday, May 14, 2010

100514

As it was Kelly's last day yesterday. I usually let people choose their workout on their last day but as I figured Kelly would probably choose to to a quick power walk to the nearest pub and knock down a few frosty beverages I decided to come up with the workout that would suit her. I called it the "Kelly's Jelly Bean Challenge!"
Best of luck to you in Victoria, Kelly, you will be greatly missed.

WOD
"Kelly's Jelly Bean Challenge!"
5 rounds of:
7 Power Cleans (135/95)
9 Burpees
400m Run

*Before each round you must eat a handful of jellybeans. You must swallow the jellybeans before you start the round!

Here is another video that I have posted before and am reposting in lieu of our Paleo Challenge. It is from the documentary "Fat Head" as well.

Thursday, May 13, 2010

100513

WOD
3 Rounds of:
20 Box Jumps
10 Push Press (135/95)
20 Wall Ball (20/16)

Post your times to comments

I found this video on CrossFit Vancouver who are, ironically enough, doing a Paleo challenge right now too. The clip is from a documentary called "Fat Head". Hopefully it helps with some of the questions you've been having about eating Paleo. Remember to get out there and educate yourself by doing some reading and research on your own! Take an active role in understanding what you are doing and why.

Wednesday, May 12, 2010

100512

WOD
21-18-15-12-9-6-3
Plate Squat Clean (45/25)
Knees To Elbows
KB Swings (55/35)

Post your times to comments

Tuesday, May 11, 2010

Shape Up For Summer Challenge

As a bunch of you already know we are having a Shape-up For Summer Challenge. You can follow either the Zone Diet or Paleo Diet (it'll be interesting to compare results!) The Challenge will go to July 1st and we will have a little prize for the person who shows the most improvement. I'm working on some hand-outs for both the Paleo and Zone that I'll have at the gym and we will be doing weigh-ins and measurements this week.
Some of you have asked "What is the Paleo Diet?" so here is a little video that explains it in a nutshell

100511

WOD
AMRAP in 15 minutes of:
5 DB Burpee Thrusters (40/25)
7 Pull-ups

Post your rounds to comments

A few of you have been asking me about Ibuprofen and I told you about the Kelly Starrett video I posted a while back where he talks about Ibuprofen and recovery so I'm going to re-post it here to make it easier for you to find. The Ibuprofen talk starts at about 7:23 but the whole lecture is really good and very interesting for those of you looking at recovery and recovery from injuries.

Saturday, May 8, 2010

100508 - "Helen"

WOD
"Helen"
3 rounds of:
400m Run
21 KB Swings (55/35)
12 Pull-ups

Post your times to comments

Compare to 100325

Friday, May 7, 2010

100507

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

Post your times to comments

Saw these guys on Ultimate Parkour Challenge on MTV last night. Some crazy strength in this video and amazing talent. Also a little Bar-barians thrown in for good measure! I guess you also have to watch out for air humpers in New York!

Thursday, May 6, 2010

100506

WOD
5 Rounds of:
12 Deadlifts (225/155)
24 Push-ups
48 Double Unders

Post your times to comments

Wednesday, May 5, 2010

100505

WOD
Running "Grace"
15 Clean and Jerks (135/95)
400m Run
10 Clean and Jerks
200m Run
5 Clean and Jerks
100m Run

Post your times to comments

Tuesday, May 4, 2010

100504 - "Tabata Something Else"


WOD
"Tabata Something Else"
Pull-ups
Push-ups
Sit-ups
Squats
Post your scores to comments
Compare to 100123

Monday, May 3, 2010

100503 - "Daniel"

"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
400m Run
50 Pull-ups

Post your times to comments

Compare to 100125

Saturday, May 1, 2010

Crazy.....

100501


WOD
AMRAP in 15 minutes of:
10 Pull-ups
20 Sit-ups
30 Double Unders

Post your rounds to comments