Saturday, April 30, 2011

110430



WOD
3 rounds of
20 Power Snatch (95/65)
20 Knees to Elbows
400m Run

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Friday, April 29, 2011

110429

Farwell to Tove! She is leaving for home this summer and then off to University in Victoria. Best of luck to you in Victoria Tove. It has been a blast and you will be greatly missed!

WOD
3 rounds of:
AMRAP in 5 minutes of:
3 Burpees
6 Box Jumps
9 KB Swings (24kg/16kg)

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Fitness Lonnie and CrossFit. It's a natural fit!

Thursday, April 28, 2011

110428

Improvising with incremental barbells! Making the dowl heavier. Thanks to Rebecca and Cortney for being guinea pigs for our crazy little experiment.


And who was the builder of said apparatus? Yes you guessed it! He said the tape made him faster.


WOD
21-18-15-12-9-6-3
Overhead Squats (95/65)
Pull-ups
Double Unders

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Wednesday, April 27, 2011

110426 - "Grace"

*WE NOW HAVE A GIRL WHO CAN DO A MUSCLE-UP!!!!! Way to go Tove!!! All those hours and skinned wrists have really paid off!

WOD
"Grace"
30 Clean and Jerks (135/95)

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Tuesday, April 26, 2011

110426 - CrossFit Open 11.5




WOD
CrossFit Open 11.5
AMRAP in 20 minutes:
5 Power Cleans (145/100)
10 Toes to the Bar
15 Wall Ball

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Friday, April 22, 2011

110422



A Reminder that we are running regular hours today but will be closed on Saturday and Monday. Have a great Easter long weekend!!

WOD
5 rounds of:
10 Deadlift (225/155)
10 Handstand Push-ups
200m Run

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Thursday, April 21, 2011

110421

WOD
500m Row
----------------
30-20-10
SDHP (95/65)
Burpees
KB Swing (24kg/16kg)

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Wednesday, April 20, 2011

110420 - "Elizabeth"



WOD
"Elizabeth"
21-15-9
Squat Cleans (135/95)
Ring Dips

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Tuesday, April 19, 2011

Long Weekend Schedule

With the Easter Long Weekend coming up this weekend our schedule will look like this:
Friday - normal class times
Saturday - Closed
Monday - Closed

Hopefully this will help me get over the cold I am battling!

Monday, April 18, 2011

110418 - "Dirty Thirty"

WOD
"Dirty Thirty"
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

Saturday, April 16, 2011

110416

WOD
10 rounds of:
1 minute Row
1 minute rest
For max distance.

Goal: M=3000m W=2500m
Penalty=1 burpee pull-up for every 10m short of goal


Post your distance to comments

Friday, April 15, 2011

A really big thanks to everyone who came out to the SKINS/Relay For Life Fundraiser event last night. All of your donations are very greatly appreciated. A special thanks goes out to the CrossFit Nanaimo crew (Heather, Katie, and Brittany) who came all the way up here for the event. It was inspiring watching you girls take on The Open WOD!

110415

A big HAPPY BIRTHDAY to my little guy today he turns 1 year old!!! Damn time really flies! Happy Birthday Matteo Daddy loves you very much!


WOD
30-20-10
Pull-ups
Box Jump
Wall Ball

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Thursday, April 14, 2011

***REMINDER***

Just a reminder that our big SKINS event is tonight!!! Come on out and check them out! Also we are doing workouts by donation tonight as a fundraiser for the Canadian Cancer Society via our Relay for Life team so bring friends and family to come on out and see all the crazy things you do in your workouts!!!

110414



WOD
AMRAP in 15 minutes of:
30 Double Unders
15 Overhead Squats (95/65)

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Wednesday, April 13, 2011

110413



WOD
4 rounds of:
10 Squat Clean Thrusters (95/65)
15 Push-up*
20 KB Swings (24kg/16kg)
*CrossFit Games standard removing hands from floor at the bottom of the push-up

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Tuesday, April 12, 2011

110412 - "CrossFit Total"

WOD
"CrossFit Total"
Squat 1,1,1
Press 1,1,1
Deadlift 1,1,1

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Hopefully your squat attempts won't end up like this one!

Monday, April 11, 2011

***Reminder***


A QUICK REMINDER THAT THIS THURSDAY, APRIL 14TH FROM 4-7PM WE WILL BE HAVING WORKOUTS BY DONATION FOR OUR RELAY FOR LIFE TEAM. THIS WILL COINCIDE WITH OUR BIG SKINS EXTRAVAGANZA!!!! WE WILL BE OFFERING SKINS COMPRESSION GEAR AT 50% OFF MSRP!!! THIS IS AN UNBELIEVABLE ONE TIME ONLY SALE AND IS OPEN TO ALL MEMBERS AS WELL AS THEIR FRIENDS AND FAMILY SO BRING IN THOSE PEOPLE WHO MIGHT BE INTERESTED IN EITHER THE COMPRESSION GEAR OR THE WORKOUTS!

Skins compression gear is perfect for anyone in your life who is into running, cycling, triathlon, adventure racing, rugby, football, etc. and duh CrossFit! More on the compression gear click here.

Saturday, April 9, 2011

110409 - "Michael"


In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.


WOD
"Michael"
3 rounds of:
800m Run
50 Back Extensions
50 Sit-ups

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Friday, April 8, 2011

110408



WOD
AMRAP in 20 minutes of:
6 Push Press (135/95)
9 Pull-ups
12 Burpees

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Thursday, April 7, 2011

110407


WOD
21 Deadlifts (225/155)
800m Run
15 Deadlifts
400m Run
9 Deadlifts
200m Run

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Wednesday, April 6, 2011

110406



WOD
3 rounds of:
50 Double Unders
20 Knees to Elbows
20 Med Ball Cleans

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Tuesday, April 5, 2011

110405



WOD
5 rounds of:
10 Clean and Jerks (135/95)
15 Pull-ups
20 Sit-ups

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Monday, April 4, 2011

110404 - `Beowulf`

A reminder that the youth and teen fitness classes start this week! The teen fitness class is from 4:00-5:00, Mondays and Wednesdays. This means that there is NO LONGER a CrossFit class on Monday and Wednesday at 4:00. There ARE 4pm CrossFit classes on Tuesday, Thursday and Friday.

WOD
"Beowulf"
1000m Row
800m Run
50 Ring Dips
100 Pull-ups
150 Ball Slams
800m Run
1000m Row

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Salvatorre Capozzuca, an 89 year old from Miami Beach working it! This guy is amazing! If this guy can do it NO ONE has any excuses!

Saturday, April 2, 2011

110402

WOD
5 minutes Max. Double Unders
1 min rest
4 minutes Max. Rowing Distance
1 min rest
3 minutes Max. Rep Squats
1 min rest
2 minutes Max. KB Swings (24kg/16kg)
1 min rest
1 minute Max Push-ups

Post your scores to comments

Friday, April 1, 2011

110401

WE HAVE BEEN MISLEAD!!!!!!! In a new study with absolutely no scientific background, research or evidence whatsoever, it was found that lifting heavy things does not infact make you stronger, increase bone density or improve overall health. The study also went on to state that basic human movements don't infact include running, jumping, climbing or crawling, that basic human movement in actuality includes dancing around in one spot for prolonged periods of time. So in keeping with our mission to stay true to exercising efficiently, effectively and in a manner that is more akin to human nature and avoid fitness fads that come and go, I have decided to change our exercise protocol.....so everyone.....lets ZUMBA!!!!!