Tuesday, November 30, 2010

101130

WOD
500m Row
--------------------------------
3 rounds of:
10 Hang Power Cleans (135/95)
20 Push-ups
30 Squats
--------------------------------
50 Double Unders

Post your times to comments

Martin and Jesse playing around with some box jumps.

Monday, November 29, 2010

101129 - "Annie"

*A big CONGRATS to Dana on passing her CrossFit Level 1 test! Way to go Dana we're all really proud of you!!

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

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Saturday, November 27, 2010

101127

WOD
5 Rounds of:
10 Thrusters (95/65)
15 Knees to Elbows
10 Sumo Deadlift High Pulls (95/65)

Post your times to comments

BAM! NICE!!! Now that's sexy! A little instructional video for all you dirty dancers out there!

Friday, November 26, 2010

101126

WOD
AMRAP in 20 minutes of:
5 Push Press (135/95)
5 Pull-ups
20 Overhead Lunges (45/25)

Post your rounds to comments


This is what it is like at Courtenay and Cumberland Fire Depts. when John, Dave and Jesse get bored!

Thursday, November 25, 2010

101125

Sorry Dave had to post this one due to classic workout face! This face should be a portrait hanging on your wall.

WOD
21-18-15-12-9-6-3
Wall Ball
Box Jumps
KB Swings (24kg/16kg)
Double Unders

Post your times to comments


Wednesday, November 24, 2010

101124 - "Fran"

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

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Compare to 100910

We have been talking about this one in the gym a lot lately so I thought I'd post it again. Here is the 1:53 Fran. An absolutely unbelievable achievement!




And just so you don't think that it is totally out of the realm of possibility here is another guy "Bionic" getting a sub 2min Fran.

Monday, November 22, 2010

101122 - CrossFit Total


In keeping with tradition in regards to Total I am posting what we are actually doing today in the gym. Make sure you come in today or tomorrow to test your metal!
WOD
"CrossFit Total"
Squat 1,1,1
Press 1,1,1
Deadlift 1,1,1
Post your loads for each list as well as total to comments

Saturday, November 20, 2010

101120


WOD
10 Rounds of:
1 minute Row
1 Minute Rest
For max distance
Goal- Men=3000m
Women=2500m
For every 10m short of the goal you must do 2 burpees
Post your distances to comments

Friday, November 19, 2010

101119 - "Dirty 30"


WOD
"Dirty 30"
30 Box Jumps
30 Pull-ups
30 KB Swings (24kg/16kg)
30 Lunges
30 Knees to Elbows
30 Push Press (65/45)
30 Stiff Legged Deadlift (65/45)
30 Wall Ball
30 Burpees
30 Double Unders
Post your times to comments
Compare to 101004

Thursday, November 18, 2010

101118

WOD
5 rounds of:
5 Power Cleans (135/95)
5 Push Press (135/95)
200m Run

Post your times to comments

A really big thank you to Coach Ed Lafleur and Adrian for coming in to help us better learn the Olympic lifts! We all learned a lot and look forward to learning a lot more from the two of you. I'm sure that there are at least a few sore sets of traps and calves after that session!
Here is Adrian lifting at the 2010 A&R Memorial. At a body weight of 53.8kg (118.36lbs) his lifts were:
Snatch: 62kg, 65kg, 67kg (136.4lbs, 143lbs, 147.4lbs)
Clean and Jerk: 83kg, 87kg, 90kg (182.6lbs, 191.4lbs, 198lbs)
Awesome lifting Adrian keep it up man!!

Wednesday, November 17, 2010

101117


WOD
21-15-9
Overhead Squats (95/65)
Pull-ups
Double Unders x 2
Post your times to comments

Tuesday, November 16, 2010

101116


WOD
3 Rounds of:
15 Burpees
15 Knees to Elbows
100' Overhead Walking Lunges (45/25)

Post your times to comments

Monday, November 15, 2010

101115


WOD
"Deck of Death"
Spades = Pull-ups
Clubs = Push-ups
Diamonds = Sit-ups
Hearts = Squats
Post your times to comments

Saturday, November 13, 2010

101113


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

Friday, November 12, 2010

101112


WOD
Tabata Mash-up
KB Swing (24kg/16kg)
Sit-ups
Push Press (95/65)
Post your totals for each exercise to comments

Wednesday, November 10, 2010

**Notice**


Remembrance Day we will be closed for the morning out of respect for those who lost their lives in service for our country as well as those who are still serving our country today. We will run the evening classes as scheduled. 4,5,6 classes are going to run but the 9:30, 12;00 and yoga classes are cancelled for Thursday November 11th.

101110


Yet another of the CrossFit Taranis Winter Challenge workouts. The guys had to do this one at the very end of the day after three really tough workouts. When we totalled all the leg movements for the day for Jesse we found that he did 771 reps of legs on the day as well as ran 2 km! Um sore legs anyone?
WOD
5 rounds of:
9 Deadlifts
6 Power Cleans
3 Squat Clean and Jerks
(135/95)
Post your times to comments

Tuesday, November 9, 2010

101109


So after our great weekend at the CrossFit Taranis Winter Challenge I thought that we would do the individual WODs that they came up with!
WOD
With a 10 minute cap:
Perform as many continuous pull-ups in a row as possible.
Once you drop from the bar use the remainder of the time to find your 1 rep max Squat Clean
THEN
3 rounds of:
15 Wall Ball
10 Burpees
Post your reps, loads and time to comments

Monday, November 8, 2010

2010 CrossFit Taranis WInter Challenge

Well it was another amazing event this year at the CrossFit Taranis Winter Challenge. The Guys and Girls of CrossFit Taranis never cease to amaze me with all the hard work they pour into their events. It definitely shows in the results. The organization of the whole event ran like clockwork, flowing from one workout to the next. They definitely worked out any bugs they had last year and put on an absolutely amazing event for 2010!
I am extremely proud of both Jesse and Dave. The final results for placings outside of the top 3 aren't up yet but to me they are just meaningless numbers as both Dave and Jesse showed incredible heart in all the workouts and represented Titanium with the grit and determination that is our gym.
Jesse hammered out the WOD's with the same tenacity that we have come to expect from him on a daily basis. The first WOD came up as follows:
10 minute time limit
perform as many pull-ups in a row as possible then in the remainder of the 10 minutes work to your heaviest Squat Clean possible.
Jesse's hook slipped and eventually broke during the pull-ups leaving him short of the rep count he was going for but he came back in the second half of the Wod Squat Cleaning 265 and almost making 275!
After a frustrating 2nd and 3rd WOD Jesse's determination shone through as he smashed the last WOD of the day winning his heat and putting himself in the top 5 for that WOD.
During the awards ceremony Jesse was recognized for his unbelievable heart and determination with regards to his injured hand. No one had realized that he was missing the fingers on his left hand the entire day as his performances were among the top of the field. People were blown away at Jesse's ability to start from a deficit and still finish among the top of the heap.
Dave hands down gets the award for perseverance! Going into the event we were hoping to avoid any 1 rep max for squats, double unders or cleans of any kind. The first WOD was announced (see above) and 1 rep max Squat cleans comes up. SHIT!!! so I offered my sage words of advice "Oh well Dave at least you kill 3 birds with one stone on this one and get the max effort, squat and cleans out of the way in one WOD!"
Dave laughed and asked, "any advice for me on this one?"
"Yeah, get a lot of pull-ups." was my response.
Dave is the last guy off the pull-up bar (meaning he probably got the most pull-ups of the heat) and then goes on to PR the squat clean by about 20 lbs!
WOD 2 is announced:
5 minute time cap:
3 rounds of:
15 Wall Ball
10 Burpees
Great wall ball.... no one likes wall ball.
"So what's the plan on this one coach?" Dave asked.
"Just go for it and don't get frustrated. But if things start to go bad for you just smoke the guy across from you with the med ball so you at least beat one person!" was my joking response.
Apparently when Dave gets tired humour is lost on him and he takes things literally! In the last round Dave was having troubles hitting the small target they had and was getting frustrated. His attempt was for the target but it was a tired attempt that didn't quite make the target but amazingly enough was quite accurate in both hitting the person across from him and knocking his opponent's ball across the gym while Dave's ball came rolling right back to him! After apologizing, Dave made the mistake of looking up at me as I burst out into hysterical laughter causing him to start laughing as well. It was unintentional and our deepest apology to the poor guy who didn't manage to finish that workout.
The third WOD is announced:
AMRAP in 20 minutes of:
20 Backwards Skips
20 Squats
20 Double Unders
200m Run
Dave is NOT happy. "Just get through as best as you can Dave. At least it's paired with stuff your good at!" me trying to be the optimist!
Dave's response, "Dude backwards skips?!!! I can barely skip normally!"
Surprisingly enough Dave ended up being better at backwards skipping than double unders and posted a more than respectable round count!
After Wod 3 Dave was exhausted and feeling a bit demoralized so trying to be a good coach I break out some more sage words of wisdom, "Well Dave those are pretty much all your goats out of the way! I am 99% sure that the last WOD is going to be something you're good at!"
A small glimmer of hope before the last WOD is announced:
10 minute time cap:
5 Rounds of:
9 deadlifts
6 Power Cleans
3 Squat Clean and Jerks
all at 135lbs
SON OF A BITCH!!!
"Squat Cleans again?!!! damn my legs are cramping just doing air squats! And a 10minute cap that's not going to happen!"
But like a champ Dave followed our strategy to a "T" and finished in the top half of the field in the final WOD.
A huge Congrats to both Jesse and Dave! It was an awesome weekend and you were both incredible representatives of our little community. I'm proud of you both and would coach you guys at any event with pride and confidence. Thanks for the great weekend you two!

Friday, November 5, 2010

101105 - "Jackie"


WOD
"Jackie"
1000m Row
50 Thrusters (45)
30 Pull-ups
Post your times to comments
compare to 100608

Thursday, November 4, 2010

**REMINDER**

WE ARE ONLY RUNNING THE 9:30 CLASS ON FRIDAY NOV.5TH. THE REST OF THE CLASSES FOR FRIDAY AND SATURDAY MORNING ARE CANCELLED. WE ARE HEADING DOWN TO VICTORIA FOR THE CROSSFIT TARANIS WINTER CHALLENGE. BEST OF LUCK TO JESSE AND DAVE!!

101104


WOD
500m Row x 4
4 minutes rest between rounds
post your times to comments

Wednesday, November 3, 2010

101103

*Bet you my mom could kick wonderwoman's ass!

WOD
AMRAP in 20 minutes of:
3 Power Cleans (75%BW/50%BW)
3 rounds of Cindy

Post your rounds to comments

Tuesday, November 2, 2010

101102


WOD
10,9,8,7,6,5,4,3,2,1
KB Swing (24kg/16kg)
Push Press (135/95)
Box Jump
Post your times to comments

Monday, November 1, 2010

**REMINDER**

Beginner Classes start today and Yoga starts tomorrow! Sign-up to book your spots!

101101

*Big John showing the tower who's in charge!

WOD
3 rounds of:
200' Overhead Walking Lunges (45/25)
20 Burpee Box Jumps
10 Ring L-Sit Pull-ups

Post your times to comments