Monday, October 31, 2011

***HALLOWEEN***



Classes are at the usual times today. It is Halloween so those of you coming to the night classes please be careful driving tonight and watchout for all the kids running around out of their minds on sugar! Costumes are optional tonight for workouts!

111031



WOD
Tabata
Overhead Lunges (45/25)
Deadlift (185/115)
Double Unders

Friday, October 28, 2011

111028



WOD
5 rounds of:
10 Overhead Squats (115/75)
10 Pull-ups
10 Ring Dips

Thursday, October 27, 2011

111027



WOD
3 Rounds of:
AMRAP in 5 minutes of:
7 KB Swings (24kg/16kg)
7 Wall Ball
20 Double Unders

Wednesday, October 26, 2011

111026


WOD
21-15-9
Thrusters (95/65)
Burpees

Tuesday, October 25, 2011

111025



WOD
5 rounds of:
10 Squat Cleans (135/95)
15 Pull-ups

Monday, October 24, 2011

111024



WOD
3 rounds of:
50 Squats
7 Handstand Push-ups
12 Hang Power Cleans (135/95)

Friday, October 21, 2011

111021

Happy Birthday Jen! (on Sunday)

WOD
AMRAP in 20 minutes of:
6 Deadlifts (225é135)
12 Push-ups
30 Double Unders

Thursday, October 20, 2011

111020



WOD
10,9,8,7,6,5,4,3,2,1
Power Clean (135/95)
V-ups

Wednesday, October 19, 2011

111019



WOD
AMRAP in 12 minutes of:
3 Thrusters (115é75)
5 Burpees
7 Box Jumps

Tuesday, October 18, 2011

***FINAL PLACINGS FOR THE CROSSFIT NANAIMO/TITANIUM CROSSFIT FALL CLASSIC***

After some recalculations here are the final placings (math was really hard to do after such a long day!)

Novice Men
1. Philip R
2. Erick P.
3 Kahled A
4. Justin S.

Novice Women
1. Kristen F.
2. Ashley B.
3. Melody M.
4. Lori F.
5. Alisha J.

Open Men
1. Giles B.
2. Carlo A.
3. Blair G.
3. Adam L.
5. Joe F.
6. Geoff H.

Open Women
1. Malinda Q.
2. Jennifer R.
2. Katie W.
4. Kim T.

Great work everyone!

111018




Ah the look of happiness and joy post wod! Way to go Erick you put out an awesome effort this past weekend!


WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Overhead Squats (95/65)
V-ups

Monday, October 17, 2011

111017




A huge Crogatulations to all of the athletes who competed in the 2011 CrossFit Nanaimo/Titanium CrossFit Fall Classic! It turned out to be a really fun event and we saw some absolutely unbelievable performances.


Thanks to all our volunteers.


And a special thanks to Heather from CrossFit Nanaimo for all of the hard work and long nights put into organizing the event!


WOD
Perform 1 Clean and Jerk every 30 seconds for 10 minutes.
Your goal is to use the most weight possible.

Friday, October 14, 2011

111014



WOD
AMRAP in 20 minutes of:
7 Med Ball Cleans
7 Sumo Deadlift High Pull (95/65)
30 Double Unders

Thursday, October 13, 2011

2011 CrossFit Nanaimo/Titanium CrossFit Fall Classic

Hello athletes, information for your competition this Saturday

PARKING: use the driveway just past the driveway for Titanium (left side) and park in the dirt lot. Or drive up the street and park at Wal-Mart. Titanium has grumpy neighbours who get angry if CrossFitters take up the lot.

Order of athlete divisions will be as follows for all WODs
Novice Men
Novice Women
Open Women
Open Men

Approximate WOD times are:
WOD 1 = Novice men starting at 10am…others to follow
WOD 2 = Novice men starting at 12pm…others to follow
WOD 3 = Novice men starting at 2pm…others to follow

All movement standards listed below will be reviewed on Saturday morning before the WOD’s begin.

Event starts promptly at 10am. Gym will be open at 9am for warm up.


WOD 1 = Open (Male/Female)
3 rounds of:
2 minutes AMRAP of:
3 Power Cleans (115/75)
3 Hang Power Cleans (115/75)
3 Shoulder to overhead (115/75)

Followed immediately by a 1 minute double under AMRAP between AMRAPs.


WOD 1 = Novice (Male/Female)
3 rounds of:
2 minutes AMRAP of:
3 Power Cleans (95/65)
3 Hang Power Cleans (95/65)
3 Shoulder to overhead (95/65)

Followed immediately by a 1 minute double under AMRAP between AMRAPs.

Movement standards:
Your reps for each consecutive 2min AMRAP will be scored separately to the 1min AMRAP. You will start with the movement you ended with in the previous AMRAP. I.e. if at the 2min count you ended on your 2nd hang clean, you would start the next 2min AMRAP on your 3rd hang clean.
Judge to assist in reminding athletes which exercise to start with in each round.

Power Clean: plates must start in contact with the ground on each of the power cleans and finish in a front rack position.

Hang clean: bar must begin on the thighs and end in the front rack position.

Shoulder to overhead: bar must start on shoulders and finish over the head with arms/shoulder at full extension. Shoulder press, Push press, Push Jerk and Split jerk will all be accepted.

Double Unders: rope must pass under the feet 2 x in a single bounce.


WOD 2 = OPEN (Male/Female)
For time: 1000m Row, 30 Deadlift (225/135 ), 30 Box jumps (24/20)

WOD 2 = NOVICE (Male/Female)
For time: 1000m Row, 30 Deadlift (135/95), 30 Box jumps (24/20)

Movement standards:
Row: Rower will be set to 1000m and will count down, athlete must be holding onto the handle until the monitor shows “0”
Deadlift: plates must touch the ground on each lift. Full hip extension at top of lift, shoulders behind the bar.
Box jumps: At least ½ of the foot must be on the top of the box. Full hip extension on top of box or in the air. No more than 1.5 feet behind the box when landing.


WOD 3 = OPEN (Male/Female)
For time:
50 air squats – 100 foot farmer carry (45/25)
40 push ups (hands release) – 100 foot farmer carry (45/25)
30 Wall balls (20/14) – 100 foot farmer carry (45/25)
20 Burpees– 100 foot farmer carry (45/25)
10 pull ups (Men Chest to bar/Women strict or kip)

WOD 3 = NOVICE
For time:
50 air squats – 100 foot farmer carry (25/10)
40 push ups– 100 foot farmer carry (25/10)
30 sit ups– 100 foot farmer carry (25/10)
20 burpees– 100 foot farmer carry (25/10)
10 KB swings (35/55)

Movement Standards:
Air Squats: Knee crease must be below hip crease on each decent and hips must come to full extension at the top of the movement.

Push ups: hands release at the bottom enough for judge to see air underneath the hands

Sit ups: feet together and positioned at the wall. Knees are bent. Athlete begins laying down hands touch above the head on the ground and then touch the wall at the top of the sit up. Each rep hands touch above the head and the wall.

Burpees: chest must touch the ground at the bottom, feet must leave the ground at the top, hands must clap over the head, judge must be able to view ears during hand clap.

KB Swings: bell must travel behind the legs at the bottom and ears must be visible at the top of the movement.

Farmer Carry: athlete will carry one plate in each hand in a pinch style grip. Athlete can put the weights down as many times as necessary but while in forward motion must be carrying with a pinch grip.

***REMINDER***

CLASSES WILL BE CANCELLED ON SATURDAY BECAUSE OF OUR COMPETITION WE'RE HOSTING. ALSO THE WORKOUTS FOR THE COMPETITION WILL BE POSTED TONIGHT! GOOD LUCK TO ALL OUR ATHLETES!!

111013



WOD
10,9,8,7,6,5,4,3,2,1
Burpees
100m Run after each round

Wednesday, October 12, 2011

111012



WOD
10,9,8,7,6,5,4,3,2,1
KB Swings (24kg/16kg)
Push Press (135/95)
Box Jump

Tuesday, October 11, 2011

111011 - "Angie"



WOD
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Monday, October 10, 2011

***REMINDER***

JUST A QUICK REMINDER THAT WE ARE CLOSED TODAY FOR THANKSGIVING!!! ENJOY YOUR TURKEY DAY!!!

Friday, October 7, 2011

111007



WOD
Every minute on the minute perform:
3 Power Cleans
3 Hang Power Cleans
3 Push Press
For 15 minutes.

Use the heaviest weight possible. If you let go of the bar or cannot complete the sequence in one of the minutes count it as a fault.

Thursday, October 6, 2011

111006



WOD
AMRAP in 10 minutes of:
7 Wall Ball
5 Burpees

Wednesday, October 5, 2011

111005

*The things they do when they're bored! They actually did a workout wearing those outfits too!


WOD
21-18-15-12-9-6-3
Hang Power Clean (115/75)
Box Jumps
Knees to Elbows

Tuesday, October 4, 2011

111004



WOD
3 Rounds of:
15 Thrusters (95/65)
30 Double Unders
15 Pull-ups
30 Double Unders

Monday, October 3, 2011

111003



WOD
100 Double Unders
---------------------
21-18-15-12-9-6-3
Overhead Walking Lunges (45/25)
V-Ups
Box Jumps (24"/20")