There are no evening classes tomorrow. 7, 8 and 9am classes only. We are closed Friday and Saturday and open back up on Monday Jan 4th with regular schedule. Robyn and a few other people are going to be working out at the gym at 10am Friday and Saturday. You are welcome to join them. This is not a fixed class environment but they will have a workout going and she'll make sure everyone knows what is up with all the movements.
Tech:
Squat Clean and Jerk 8x1
WOD:
3 rounds:
10 Power cleans and Jerk @ 50% of daily heavy single
10 Burpee pullups
20 Wallballs
10 x 1 min row w/t 1 min break Leaderboard
Ladies:
1. Hattie 2753m
2. Lauren 2497m
3. Chelsea 2300m
4. M 2289m
5. Bombshell 2233m
Men:
1. Solo 3088m
2. Scott ?
3. Tymac 2701m
4. Egypt 2663m
5.
Wednesday, December 30, 2009
Tuesday, December 29, 2009
A little bit of Cardio for ya
WOD1:
1 mile run
Press 50% or 1 rep max x3 on the minute for 10 min
* warmup your press before you leave on your run.
WOD2:
10 sets for distance:
1:00 Row
1:00 Rest
Lynne Leaderboard
Ladies:
1. Roe 88 @ 75#
2. Ains 82 @ 95#
3. BB Guns 71@ 75#
4. Dimples 72 @ 75#
Men:
1. Scott 172 RX (Gym Record!!)
2. Solo 116 RX
3. Bayday 91 RX
On the ladies side I had to guess peoples weight to come up with leaderboard as nobody did RX.
1 mile run
Press 50% or 1 rep max x3 on the minute for 10 min
* warmup your press before you leave on your run.
WOD2:
10 sets for distance:
1:00 Row
1:00 Rest
Lynne Leaderboard
Ladies:
1. Roe 88 @ 75#
2. Ains 82 @ 95#
3. BB Guns 71@ 75#
4. Dimples 72 @ 75#
Men:
1. Scott 172 RX (Gym Record!!)
2. Solo 116 RX
3. Bayday 91 RX
On the ladies side I had to guess peoples weight to come up with leaderboard as nobody did RX.
Monday, December 28, 2009
Lynne
Tech:
5x hill sprint, 60 sec break between runs.
WOD:
5 rounds for time w/t 5 min break between rounds
Max Bodyweight Bench Press
Max Pullups
note: you cannot break at all between the bench and pullups, you must jump straight up to the bar. If you want to chalk your hands you must do so before your set begins. If you cannot get at least 8 reps of bodyweight on your first set than scale down the weight.
Front Squat Leaderboard
Ladies:
1. Hattie 820
2. Annie 808
3. Roe 760
4. Lauren 540
4. M 540
Men:
1. Solo 1240
2. Scott 1020
3. Bayday 1000
4. PMO 700
5. R Star 670
5x hill sprint, 60 sec break between runs.
WOD:
5 rounds for time w/t 5 min break between rounds
Max Bodyweight Bench Press
Max Pullups
note: you cannot break at all between the bench and pullups, you must jump straight up to the bar. If you want to chalk your hands you must do so before your set begins. If you cannot get at least 8 reps of bodyweight on your first set than scale down the weight.
Front Squat Leaderboard
Ladies:
1. Hattie 820
2. Annie 808
3. Roe 760
4. Lauren 540
4. M 540
Men:
1. Solo 1240
2. Scott 1020
3. Bayday 1000
4. PMO 700
5. R Star 670
Sunday, December 27, 2009
Normal Class Schedule mon,tues and wed
WOD:
1-10-1-20-1-30
Front Squat
Rest as needed between sets. Add up all 6 weight made for your total.
This is a new rep range .com has been playing with the last few days and I'm excited to see how it feels. Obviously none of us have tried this yet so I expect everyone to likely make mistakes in the weight they choose to go after. If you fail on any of the sets, simply chalk that up and move onto the next.
1-10-1-20-1-30
Front Squat
Rest as needed between sets. Add up all 6 weight made for your total.
This is a new rep range .com has been playing with the last few days and I'm excited to see how it feels. Obviously none of us have tried this yet so I expect everyone to likely make mistakes in the weight they choose to go after. If you fail on any of the sets, simply chalk that up and move onto the next.
Friday, December 25, 2009
Merry Christmas Everyone!!
Hope everyone has a great day today. See you boxing day at 9am to work off todays festive food.
Wednesday, December 23, 2009
CrossFit Games Sectional Registration
Those of you that are wanting to compete at the sectionals tryouts for the CrossFit Games, the online registration is now open. Go to crossfit.com and click on crossfit games link to register. The sectionals are going to be held in Squamish on March 27, 28th. It is going to be a great weekend for sure. The early plan is to head up to Whistler on Sunday night after the competition for a little "r and r". Registration is $100 for all athletes and $50 for spectators ( which myself and many others think is way too high). Anyone wanting to watch should wait a bit to see if that price comes down. If you are wanting to compete however do not wait as we don't know if there will be a limit to the amount of athletes aloud in.
Christmas Eve WOD:
Those of you who didn't do the twelve wods of christmas can do that. If you lifted today than we will take the time to work on some weaknesses and have some fun.
Holliday Hours Reminder
Dec 24: 7,8,9,2pm
Dec 25: closed
Dec 26: 9am
Dec 27: closed
Dec 28, Dec 29, Dec 30 : normal class schedule
Dec 31: 7,8,9am
Jan 1: closed
Jan 2: closed
Twelve Wods Of Christmas Leaderboard:
Ladies:
1. BB Guns 35:08
2. Annie 37:48
3. Hattie 36:35 w/t purple band
Men:
1. Monkey 27:40
2. Scott 29:27
3. GC 31:30
4. Pie 32:14
5. Pouja 42:13
Christmas Eve WOD:
Those of you who didn't do the twelve wods of christmas can do that. If you lifted today than we will take the time to work on some weaknesses and have some fun.
Holliday Hours Reminder
Dec 24: 7,8,9,2pm
Dec 25: closed
Dec 26: 9am
Dec 27: closed
Dec 28, Dec 29, Dec 30 : normal class schedule
Dec 31: 7,8,9am
Jan 1: closed
Jan 2: closed
Twelve Wods Of Christmas Leaderboard:
Ladies:
1. BB Guns 35:08
2. Annie 37:48
3. Hattie 36:35 w/t purple band
Men:
1. Monkey 27:40
2. Scott 29:27
3. GC 31:30
4. Pie 32:14
5. Pouja 42:13
Tuesday, December 22, 2009
The 12 WODS Of Christmas
This workout is courtesy of Sarah Bowling, Marrisa's sister who owns CrossFit Delray Beach. We issued a challenge to her to do The Lion last time it came up and this is what she has thrown back our way to try for fun.
THE 12 WODS OF CHRISTMAS
FOR TIME: Complete this list IN ORDER, using only ONE BAR for every applicable exercise.
RX Weight for MEN = #75 / RX Weight for WOMEN = #55. Scale as needed.
On the 1st WOD of Christmas, my Coaches gave to me...1x 200 M RUN.
On the 2nd WOD of Christmas, my Coaches gave to me...2 x Thrusters (#75) and
...1 x 200 M RUN.
On the 3rd WOD of Christmas, my Coaches gave to me...3 x Push Press (#75)
...2 x Thrusters and
...1 x 200 M RUN.
On the 4th WOD of Christmas, my Coaches gave to me...4 x Power Cleans (#75)
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 5th WOD of Christmas, my Coaches gave to me...5 x Deadlift (#75)
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 6th WOD of Christmas, my Coaches gave to me...6 x SDHP (#75)
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 7th WOD of Christmas, my Coaches gave to me...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 8th WOD of Christmas, my Coaches gave to me...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 9th WOD of Christmas, my Coaches gave to me...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 10th WOD of Christmas, my Coaches gave to me...10 x Double Unders
...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 11th WOD of Christmas, my Coaches gave to me...11 x Walk-Lunges(#45)
...10 x Double Unders
...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 12th WOD of Christmas, my Coaches gave to me...12 x Squat Jumps
...11 x Walk- Lunges
...10 x Double Unders
...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
Grace Leaderboard
Ladies:
1. Hattie 4:03 (Gym Record!!)
2. Firestarter 4:18
3. Dimples 5:43 @ 85#
Men:
1. Solo 3:18
2. GC 4:03
3. Jabybay 7:07
4. Pouya 7:57
THE 12 WODS OF CHRISTMAS
FOR TIME: Complete this list IN ORDER, using only ONE BAR for every applicable exercise.
RX Weight for MEN = #75 / RX Weight for WOMEN = #55. Scale as needed.
On the 1st WOD of Christmas, my Coaches gave to me...1x 200 M RUN.
On the 2nd WOD of Christmas, my Coaches gave to me...2 x Thrusters (#75) and
...1 x 200 M RUN.
On the 3rd WOD of Christmas, my Coaches gave to me...3 x Push Press (#75)
...2 x Thrusters and
...1 x 200 M RUN.
On the 4th WOD of Christmas, my Coaches gave to me...4 x Power Cleans (#75)
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 5th WOD of Christmas, my Coaches gave to me...5 x Deadlift (#75)
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 6th WOD of Christmas, my Coaches gave to me...6 x SDHP (#75)
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 7th WOD of Christmas, my Coaches gave to me...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 8th WOD of Christmas, my Coaches gave to me...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 9th WOD of Christmas, my Coaches gave to me...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 10th WOD of Christmas, my Coaches gave to me...10 x Double Unders
...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 11th WOD of Christmas, my Coaches gave to me...11 x Walk-Lunges(#45)
...10 x Double Unders
...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
On the 12th WOD of Christmas, my Coaches gave to me...12 x Squat Jumps
...11 x Walk- Lunges
...10 x Double Unders
...9 x Burpee Box Jumps
...8 x Knees to Elbows
...7 x Kipping Pull Ups
...6 x SDHP
...5 x Deadlift
...4 x Power Cleans
...3 x Push Press
...2 x Thrusters and
...1 x 200 M RUN.
Grace Leaderboard
Ladies:
1. Hattie 4:03 (Gym Record!!)
2. Firestarter 4:18
3. Dimples 5:43 @ 85#
Men:
1. Solo 3:18
2. GC 4:03
3. Jabybay 7:07
4. Pouya 7:57
Monday, December 21, 2009
Grace
Tech:
Back Squat 4x4
Power Clean Max Single
WOD:
"Grace"
30 Clean and Jerks for time @ 135/85
Cindy Leaderboard
Ladies:
1. Firestarter 20 2/3 ( New Gym Record!!)
2. BB Guns 17 1/3
3. Dimples 13 1/3
Men:
1. Steven Bunches 24
2. Solo 22 2/3
3. Slats 20 2/3
4. Ant 20 2/3
5. Jaybay 14 1/3
Back Squat 4x4
Power Clean Max Single
WOD:
"Grace"
30 Clean and Jerks for time @ 135/85
Cindy Leaderboard
Ladies:
1. Firestarter 20 2/3 ( New Gym Record!!)
2. BB Guns 17 1/3
3. Dimples 13 1/3
Men:
1. Steven Bunches 24
2. Solo 22 2/3
3. Slats 20 2/3
4. Ant 20 2/3
5. Jaybay 14 1/3
Sunday, December 20, 2009
Cindy
Thank you to everyone who came out on Saturday night. I hope everyone had a good time. Thank you so much to the "Young Executives" who played our party for much less than they would normally do. I think they were fantastic and I can't wait to have them back. Murder, OZ, Duke, Rich Smith and Jonny. On another note Connie Chungs girlfriend lost a ring on Saturday night. It has a purple stone in it. If anyone has seen it or picked it up please let me know.
Tech:
Deadlift 5x2
WOD:
"Cindy"
rounds in 20min
5 pullups
10 pushups
15 Squats
Tech:
Deadlift 5x2
WOD:
"Cindy"
rounds in 20min
5 pullups
10 pushups
15 Squats
Friday, December 18, 2009
Lumberjack 20
This is taken from CrossFit.com
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
WOD:
"Lumberjack 20"
20 Deadlifts 275/185
Run 400m
20 KB swings Black/Red
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 Pullups Chest to Bar/ Regular
Run 400m
20 Box jumps 24/20
Run 400m
20 Hang Squat Cleans 95/65
Run 400m
Obiously the weight for some of these movements is very advanced. Please scale down as needed. Each athlete will only be able to use one bar. Having to shed the weight off the bar and reset for each of these exercises will be part of the workout. If you are a new athlete to the gym, this workout will be subbed down quite a bit. Weather is supposed to be dry but cold so please dress accordingly.
Look forward to seeing everyone Saturday Night around 7 for the CrossFit Lions Christmas Party. If you are planning on drinking please leave your car at home.
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
WOD:
"Lumberjack 20"
20 Deadlifts 275/185
Run 400m
20 KB swings Black/Red
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 Pullups Chest to Bar/ Regular
Run 400m
20 Box jumps 24/20
Run 400m
20 Hang Squat Cleans 95/65
Run 400m
Obiously the weight for some of these movements is very advanced. Please scale down as needed. Each athlete will only be able to use one bar. Having to shed the weight off the bar and reset for each of these exercises will be part of the workout. If you are a new athlete to the gym, this workout will be subbed down quite a bit. Weather is supposed to be dry but cold so please dress accordingly.
Look forward to seeing everyone Saturday Night around 7 for the CrossFit Lions Christmas Party. If you are planning on drinking please leave your car at home.
Christmas Party is Tomorrow Night!!
7pm ish start time. Reminder that the cost is $10 and if you would like to bring a few soda pops that would be great. We will have some food here but dinner should be eaten before hand. Also the upper parking lot will be closed, so please park on the street and walk up the ramp. All are welcome and I am really looking forward to having a few Christmas cocktails with everyone.
W/U:
"Death by 10m" : minutes 4-12
Tech:
Front Squat 5x1
WOD:
21,15,9
Ring Dips
GHD Situps
Good Mornings 95/65 : Scale up or down as needed
Wednesday, December 16, 2009
Little bit of running and hard gymnastics movements
Tech:
Turkish Getup 5x5
WOD:
5 rounds for time:
1 Building Lap
10 HSPU
10 L-Pullups
Burpee Wallball Leaderboard
Ladies:
1. BB Guns 9:33
2. Annie 12:35
3. Lauren 12:41
Men:
1. Monkey 10:18
2. Ant 11:58
3. GC 12:09
4. Pie 12:40
5. Knight 13:32
Turkish Getup 5x5
WOD:
5 rounds for time:
1 Building Lap
10 HSPU
10 L-Pullups
Burpee Wallball Leaderboard
Ladies:
1. BB Guns 9:33
2. Annie 12:35
3. Lauren 12:41
Men:
1. Monkey 10:18
2. Ant 11:58
3. GC 12:09
4. Pie 12:40
5. Knight 13:32
Tuesday, December 15, 2009
Burpees and Wallballs
Tech:
2 bodyweight Back Squats x 10 w/t 45 sec break between sets. Focus on speed out of the hole.
WOD:
2 bodyweight Back Squats x 10 w/t 45 sec break between sets. Focus on speed out of the hole.
WOD:
50 burpees
Full recovery
50 wallballs
Full recovery
50 burpees
Full recovery
50 wallballs
You are going for total time of work done. You should rest approx 5min between exercises.
"Jackie" Leaderboard
Ladies:
1. Firestarter 8:07 (Gym Record)
2. Ains 8:45
3. Roe 9:00 ( not sure if this is roe or not. Couldn't read the board)
4. Dimples 12:09
Men:
1. Monkey 6:02 (Gym Record)
2. GC 7:35
3. Deaner 8:21
4. Tymac 8:27
5. Jaybay 8:58
Monday, December 14, 2009
"Jackie" + Holliday Class Schedule
Holliday classes are as follows.
Tech:
Thruster 5x3, work up to a heavy triple then repeat for 5 sets w/t 90sec break in between
Snatch Balance 5x1
WOD:
"Jackie"
1000m row
50 thrusters 45#/35#
30 pullups
Monday Leaderboard
Ladies:
1. BB Guns 13
2. Roe 10.5
3. Annie 14 w/t front squat + pullups
4. Shadi 10 w/t pullups
Gents:
1. Jaybay 13 + 1 DL
2. Solo 13 + Cleans ( not full depth on the overhead squats)
3. Connie 12 ( Did more than RX weight because he is huge)
4. Knight 10 + DL
- Dec 24th: 7,8,9am + 2pm
- Dec 25th Closed
- Dec 26th 9am
- Dec 31st 7,8,9am
- Jan 1st Closed
- Jan 2nd Closed (this is a Saturday)
Tech:
Thruster 5x3, work up to a heavy triple then repeat for 5 sets w/t 90sec break in between
Snatch Balance 5x1
WOD:
"Jackie"
1000m row
50 thrusters 45#/35#
30 pullups
Monday Leaderboard
Ladies:
1. BB Guns 13
2. Roe 10.5
3. Annie 14 w/t front squat + pullups
4. Shadi 10 w/t pullups
Gents:
1. Jaybay 13 + 1 DL
2. Solo 13 + Cleans ( not full depth on the overhead squats)
3. Connie 12 ( Did more than RX weight because he is huge)
4. Knight 10 + DL
Sunday, December 13, 2009
Christmas Party Next Saturday Night
Tech:
Deadlift 5x3 ( If you are a new athlete to classes we will spend this time going over the movements in the workout.)
WOD:
As many rounds in 20 minutes of:
5 Deadlift
4 Hang Clean
3 Push Jerk
2 OHS
1 Rope Climb
The weight for the bar exercises is 1/2 your bodyweight. No racks allowed. Please bring long socks or pants for the rope climb.
Saturday, December 12, 2009
No "Lumberjack" tomorrow
Workout is TBA but we will not be running outside. Just as an FYI. See you at 9 or 10am.
P.S. Invictus the new Matt Damon movie sucked.
P.S. Invictus the new Matt Damon movie sucked.
Thursday, December 10, 2009
Clean and Jerk + Snatch
I think we should forget about training for the Sectionals and try and put a team together to take on this group. We can take them.
Today we are going to work on both Olympic lifts. The Squat Clean and Jerk and the Snatch. If you are a new athlete here you likely will just be working the Clean and Jerk.
WOD:
Clean and Jerk 6x2 ( should get up to roughly 80% of your 1 rep max. No more)
Snatch - 8x1 work up to a heavy single
* note this might take more than an hour to complete. If you can stay past the hour to finish up that would be great. If not no problem.
"31" Leaderboard
Ladies:
1. Annie 16:36
2. BGuns 18:43
3. Hattie 18:36 w/t girl pushups
4. Roe 19:23 w/t girl pushups
Men:
1. Solo 18:32
2. GC 19:49
3. Pie 22:53
4. Ant 25:01
5. Jerry Rice 30:54
Wednesday, December 9, 2009
Happy 31st Birthday GC
Tech:
Muscle Ups or kipping pullups
WOD:
"31"
3.1 rounds for time:
31 Pushups
31 SDHP 75/45
31 Thursters 75/45
The .1 rounds is an addtional 31 reps of any of the three exercises in the workout. For example when you are done the three rounds you can then do 10 pushups, 11 SDHP and 10 thrusters or you can do 31 pushups. Up to you. Also within the pushup portion of the workout you must also complete 31 burpees. Each burpee will also count as a pushup. You may complete those 31 burpees at any point during the workout.
Tuesday, December 8, 2009
Oh my God my quads are sore
WOD:
A. Push Press 6x2, rest as needed
B1. 15 KB Swings x5 , 30 sec rest
B2. 30 double unders x5, 30 sec rest
C. Back Ext 3x20, 60 sec rest
Jumping Squat WOD Leaderboard
Ladies:
1. Rocket 13:42
2. Annie 14:30
3. Roe 18:21
Men:
1. Monkey 9:54
2. Bunches 9:43 ( subbed ring push ups for situps. that is why he didn't get the victory today, but I thought it deserved 2nd at least(
3. Dre 12:22
4. GC 14:40
5. Slats 16:47
Monday, December 7, 2009
Jumping Squats
Another good metabolic conditioning workout. This one is of a more muscular fatiguing variety compared with yesterdays WOD. This will be followed by a strength session on Wednesday. Lots of pictures and videos to follow from the weekend. Also stay tuned for a new goal setting program at the Den as well as CrossFit Lions first official CrossFit competition coming up in the spring.
WOD:
25 jumping squats with 45#
21 Pullups
21 situps
25 jumping squats
18 pullups
18 situps
25 jumping squats
15 pullups
15 situps
25 jumping squats
12 pullups
12 situps
25 jumping squats
9 pullups
9 situps
25 jumping squats
6 pullups
6 situps
Compare times with workout done on Friday Feb 17th and July 9th. Situps are anchored
CF Winter Challenge WOD 2 Leaderboard
Ladies:
None done at RX
Male:
1. Bunches 11:28 ( I believe this would have won the event in Victoria)
2. Monkey 11:58
3. Evil Kyp 15:48
4. Beaner 18:37
CF Winter Challenge WOD 2 Leaderboard
Ladies:
None done at RX
Male:
1. Bunches 11:28 ( I believe this would have won the event in Victoria)
2. Monkey 11:58
3. Evil Kyp 15:48
4. Beaner 18:37
Sunday, December 6, 2009
Fantastic Work at The CrossFit Winter Challenge
More to come on this but we had an awesome time this weekend in Victoria and I was so proud of everyone's performance in the three events. Final placing to come but here were a few highlights.
Kioks finishing 2nd in the second WOD for advance males and started the WOD with a 5:05 mile. I believe "B" won the intermediate class 2nd WOD. I finished 2nd in the first workout for advance males. There was many other great moments and all those involved please leave a comment with your thoughts on the weekend and if you would like to do stuff like this in the future (judging by the party we through down on Saturday night I think it will be a resounding yes). In honor of the great effort done yesterday I would like the gym to tackle one of these workouts tomorrow. If you competed this weekend and feel the urge to come in the gym, I will have seperate programming for you.
TECH:
Sumo Deadlift 5x3
WOD:
"CrossFit Winter Challenge WOD 2"
1 mile run *
30 box jumps
30 burpees
30 wallballs
30 GHD Situps
* Please bring warm running gear for the run. If you didn't bring any than you may row 1700 meters as a sub. I would prefer everyone to run however. Also I will take this time and say that it is your responsibility to bring outside weather gear to the gym each day if you see a run in programming.
Kioks finishing 2nd in the second WOD for advance males and started the WOD with a 5:05 mile. I believe "B" won the intermediate class 2nd WOD. I finished 2nd in the first workout for advance males. There was many other great moments and all those involved please leave a comment with your thoughts on the weekend and if you would like to do stuff like this in the future (judging by the party we through down on Saturday night I think it will be a resounding yes). In honor of the great effort done yesterday I would like the gym to tackle one of these workouts tomorrow. If you competed this weekend and feel the urge to come in the gym, I will have seperate programming for you.
TECH:
Sumo Deadlift 5x3
WOD:
"CrossFit Winter Challenge WOD 2"
1 mile run *
30 box jumps
30 burpees
30 wallballs
30 GHD Situps
* Please bring warm running gear for the run. If you didn't bring any than you may row 1700 meters as a sub. I would prefer everyone to run however. Also I will take this time and say that it is your responsibility to bring outside weather gear to the gym each day if you see a run in programming.
Friday, December 4, 2009
9am class only tomorrow
As previously stated there will only be 1 class tomorrow, the 9am. GC has kindly offered to open up the gym and do his best to run the class. He is not a coach so be kind to him.
WOD:
"White Men Can't Jump"
3 rounds for time
20 Hang Squat Cleans @ 95/65
30 Wallballs
40 Jumping Pullups
50 Box jumps 20"/16"
If you are a new athlete and aren't really comfortable with the clean than please sub for a D ball slam. The 16" box jumps are setup by stacking 4 45# plates ontop of each other. Jumping pullups height is determined by putting both hands straight overhead. The bar should be at wrist height. However scale down the height if you are finding that challenging.
Wish us luck. Will try and keep you updated on our twitter page. Cheers.
WOD:
"White Men Can't Jump"
3 rounds for time
20 Hang Squat Cleans @ 95/65
30 Wallballs
40 Jumping Pullups
50 Box jumps 20"/16"
If you are a new athlete and aren't really comfortable with the clean than please sub for a D ball slam. The 16" box jumps are setup by stacking 4 45# plates ontop of each other. Jumping pullups height is determined by putting both hands straight overhead. The bar should be at wrist height. However scale down the height if you are finding that challenging.
Wish us luck. Will try and keep you updated on our twitter page. Cheers.
Thursday, December 3, 2009
"Diane" -- Saturday Class schedule
Tech:
Front Squat 4x4
WOD:
"Diane"
21,15,9
Deadlift 225/185
HSPU
If the rx weight is over 70% of your 1 rep max for the deadlift than please scale down. If you don't have a HSPU than scale down the height or do a strict press.
This Saturday Dec 5th, a bunch of us are going over to Victoria to compete in the CrossFit Winter Challenge. There will only be one class on Saturday at 9am and it will not be coached. GC is going to open up the gym and there will be a workout assigned. Wish us luck. I'll try and update the blog once the competition is done or check out twitter page.
Front Squat 4x4
WOD:
"Diane"
21,15,9
Deadlift 225/185
HSPU
If the rx weight is over 70% of your 1 rep max for the deadlift than please scale down. If you don't have a HSPU than scale down the height or do a strict press.
This Saturday Dec 5th, a bunch of us are going over to Victoria to compete in the CrossFit Winter Challenge. There will only be one class on Saturday at 9am and it will not be coached. GC is going to open up the gym and there will be a workout assigned. Wish us luck. I'll try and update the blog once the competition is done or check out twitter page.
Wednesday, December 2, 2009
Squat Clean + Hang Squat Clean
WOD:
Squat Clean + Hang Squat Clean - Go for max weight completed
Ring Dips 3x20 with 120 sec between sets
Back Ext 3x15 with 60 sec between sets
"The Power Of Ten" Leaderboard
Ladies:
1. B 16:29
2. Robyn 16:52
3. Roe 19:19
4. Annie 19:28
5. Dimples 19:53
Men:
1. Solo 14:16
2. Tymac 15:58
3. Ant 16:41
4. Knight 17:34
5. Laps 22:09
Squat Clean + Hang Squat Clean - Go for max weight completed
Ring Dips 3x20 with 120 sec between sets
Back Ext 3x15 with 60 sec between sets
"The Power Of Ten" Leaderboard
Ladies:
1. B 16:29
2. Robyn 16:52
3. Roe 19:19
4. Annie 19:28
5. Dimples 19:53
Men:
1. Solo 14:16
2. Tymac 15:58
3. Ant 16:41
4. Knight 17:34
5. Laps 22:09
Tuesday, December 1, 2009
The Power of Ten
Tech:
Push Press 5x3
WOD:
"The Power of Ten"
10 rounds for time:
10 Calorie Row
10 Pike situps ( Arms straight behind your head and you have to bring your back off the ground and touch your shins with your arms)
10 walking lunges per leg
"Angie" Leaderboard
Ladies:
1. Robyn 16:59 (Gym Record and Personal Best by over 2min)
2. Annie 22:28
Men:
1. Kioks 15:57 ( his old PB was 31:35....wow)
2. Slats 16:38 ( PB and nice to have him back)
3. GC 19:13 (PB)
4. Connie 20:23
5. Solo 20:36
Push Press 5x3
WOD:
"The Power of Ten"
10 rounds for time:
10 Calorie Row
10 Pike situps ( Arms straight behind your head and you have to bring your back off the ground and touch your shins with your arms)
10 walking lunges per leg
"Angie" Leaderboard
Ladies:
1. Robyn 16:59 (Gym Record and Personal Best by over 2min)
2. Annie 22:28
Men:
1. Kioks 15:57 ( his old PB was 31:35....wow)
2. Slats 16:38 ( PB and nice to have him back)
3. GC 19:13 (PB)
4. Connie 20:23
5. Solo 20:36
Monday, November 30, 2009
Angie
This is a long video, but interesting look at the popular diets on the market right now. Now a lot of the conclusions here aren't really that applicable to us as the study was done with middle aged obese women but there is still value and it's worth a look at.
Tech:
We are going to go over the pullups, pushups, situps and squat and make sure everyone is doing each of those movements as efficiently as possible.
WOD:
"Angie"
for time:
100 pullups
100 pushups
100 situps
100 squats
You must complete 1 exercise before you move onto the next.
"The Beast" Leaderboard
Ladies:
1. B 16 rounds
2. Annie 15 + 2 power snatches
3. Robyn 15
3. Roe 15
5. Hatty 13
Men:
1. Bunches 16 ( I gave Garth the victory here because he did the WOD at RX weight with single arm sdhp and single arm snatches)
2. Pie 16 + 3 SDHP
3. Akio 16 + 1 SDHP
4. GC 16
5. Chris 13+2 Snatches
Sunday, November 29, 2009
The Beast
Tech:
Back Squat 3x3
WOD:
“The Beast”
As many rounds in 20 minutes of:
6 SDLHP
6 Burpees
6 Power Snatch
Guys use 65 lbs and gals use 45 lbs for the SDLHP and power snatch.
Back Squat 3x3
WOD:
“The Beast”
As many rounds in 20 minutes of:
6 SDLHP
6 Burpees
6 Power Snatch
Guys use 65 lbs and gals use 45 lbs for the SDLHP and power snatch.
Friday, November 27, 2009
Double WOD for Saturday
WOD 1:
"Annie"
50,40,30,20,10
Double Unders
Situps
Tech:
Snatch
WOD2:
Rounds in 8 minutes
3 Squat Snatches @ 95/65
10 pullups
Friday Leaderboard
Ladies:
1. Annie 20:48
2. Hattie 28:40 (She even ran w/t a 14lb medicine ball)
Men:
1. Solo 20:30
2. Ant 24:15
3. Jaybay 26:10
4. Oz 26:21
5. Kyp 27:27
"Annie"
50,40,30,20,10
Double Unders
Situps
Tech:
Snatch
WOD2:
Rounds in 8 minutes
3 Squat Snatches @ 95/65
10 pullups
Friday Leaderboard
Ladies:
1. Annie 20:48
2. Hattie 28:40 (She even ran w/t a 14lb medicine ball)
Men:
1. Solo 20:30
2. Ant 24:15
3. Jaybay 26:10
4. Oz 26:21
5. Kyp 27:27
Thursday, November 26, 2009
Metcon Friday
Lets earn that weekend folks. This will be a good one. Look forward to seeing you.
Tech:
Barbell Lunge 5x5 per leg
WOD:
4 rounds for time:
40 squats
20 KB Swings red/yellow
20 Push Press @ 95/65, no rack
1 medball building lap
Tech:
Barbell Lunge 5x5 per leg
WOD:
4 rounds for time:
40 squats
20 KB Swings red/yellow
20 Push Press @ 95/65, no rack
1 medball building lap
Strength Day
A1. Bench Press 6x5, 90 sec rest
A2. Power Clean 6x3, 90 sec rest
B1. Thruster 5x5, 60 sec rest (choose a weight that allows you to move quickly through the movement)
B2. High Box Jump x10, 60 sec rest
C. DBall Situps, 10 per miniute on the minute for 5 minutes
What do these letters mean? It means you spin back and forth between A1 and A2 with the given amount of rest between. Once you complete that you move onto to the B super set. I'm probably not making sense here and its midnight so if you don't get it I'll explain tomorrow. See you then.
Deadlift Pullup Ladder Leaderboard
Ladies:
1. Annie 11 + 3 Deadlifts
2. Roe 11
3. Robyn 10 + 7 pullups
4. Dimples 8+9 Deadlifts
Men:
1. Bunches 13
2. Solo 12 + 8 pullups
3. GC 11+ 8 pullups
4. Monkey 11 + 6 Deadlifts
5. Tymac 11 + 5 Deadlifts
Tuesday, November 24, 2009
Deadlift Pullup Ladder
We are going to continue to play with force rest workouts. Today its a ladder. I want everyone to really pay attention to their form during this workout. Flat backs, chest proud. If your form breaks down, I am going to cut you off the workout. Don't be upset if that happens, getting you injured is just unacceptable as far as I am concerned.
Would like to welcome Dan, Katie and Risto into our classes. If you are a "senior" members please take a second to introduce yourself to the new kids and make them feel at home. Cheers.
Tech:
Deadlift
Work up to a heavy single
WOD:
Deadlift + Pullups Ladder
Do one deadlift, one pullup on the first minute. Two deadlifts and two pullups on the second minute. Keep going until you fail. Deadlift weight is 50% of your max.
"8K Team Row"Winners
Ladies Team: Hattie and Robyn 35:35
Mens Team: Pouja and Dan 32:08 (nice work newbies)
Mixed Team: Annie and Monkey 32:57
Single: Ant 27:49
Little Ladies: Dimples and Bombshell 38:45
Monday, November 23, 2009
Team 8 K Row....Yes that is not a typo
Tech:
1 strict press, 2 push press, 3 push jerk x 5
How much weight can you complete.
WOD:
"Team 8K Row"
In teams of two you are going to row a combine 8000m row. You may break this up between as you wish. Lowest time wins.
Monday Leaderboard
Ladies:
1. B 4 + 10 frontsquats
2. Robyn 4 +25 burpees
2. Roe 4 +25 burpees
4. Hattie 4+5 burpees
5. Annie 4
Men:
1. Bunches 5+5 squats
2. Monkey 5+5burpees
3. Kioks 5
4. Ant 4+6 burpees
5. Connie 3+25 burpees
1 strict press, 2 push press, 3 push jerk x 5
How much weight can you complete.
WOD:
"Team 8K Row"
In teams of two you are going to row a combine 8000m row. You may break this up between as you wish. Lowest time wins.
Monday Leaderboard
Ladies:
1. B 4 + 10 frontsquats
2. Robyn 4 +25 burpees
2. Roe 4 +25 burpees
4. Hattie 4+5 burpees
5. Annie 4
Men:
1. Bunches 5+5 squats
2. Monkey 5+5burpees
3. Kioks 5
4. Ant 4+6 burpees
5. Connie 3+25 burpees
Sunday, November 22, 2009
New CrossFit HQ WOD....sort of
Tech:
Strict Pullups 3xmax 2min break between sets
WOD:
Rounds in 15min
25 burpees
15 Front Squat 115/75 (you must clean the bar from the deck)
I love Jason Segal and I thought this song was hilarious. Enjoy it.
Friday, November 20, 2009
This one should be fun
WOD:
1 min at each station w/t a 1 min break between stations
Tireflips
HSPU
KB Swings: Yellow/white
GHD Situp: two hands touch the ground
5m jump rope walk/skip
Repeat for 3 cycles. Total reps win
"The Chief" Leaderboard
Ladies:
1. Annie 22 1/3
2. Robyn 21 2/3
3. B 17 2/3 @ 85#
3. Lammy 22 1/3 @ 75#
3. Hattie 24 w/t girl pushups
Men:
1. Solo 28 1/3 (Great work Matt)
2. Kioks 22
3. Jaybay 20 1/3
4. Knight 17 1/3
5. Ant 16
1 min at each station w/t a 1 min break between stations
Tireflips
HSPU
KB Swings: Yellow/white
GHD Situp: two hands touch the ground
5m jump rope walk/skip
Repeat for 3 cycles. Total reps win
"The Chief" Leaderboard
Ladies:
1. Annie 22 1/3
2. Robyn 21 2/3
3. B 17 2/3 @ 85#
3. Lammy 22 1/3 @ 75#
3. Hattie 24 w/t girl pushups
Men:
1. Solo 28 1/3 (Great work Matt)
2. Kioks 22
3. Jaybay 20 1/3
4. Knight 17 1/3
5. Ant 16
Thursday, November 19, 2009
"The Chief"
Tech:
Power Clean
WOD:
"The Chief"
rounds in 3min:
3 power cleans 135/95
6 push ups
9 air squats
Rest 1 min and repeat for 5 cycles
"Knees Overhead" Leaderboard
Ladies:
1. Robyn 8:25
2. B 10:08
3. Hattie 11:10 w/t knees to chest
4. Dimples 7:36 45#, knees to chest
Men:
1. Ant 10:28
2. Jaybay 10:43
3. Connie 11:51
4. Rick 12:37
5. Oz 13:30
Power Clean
WOD:
"The Chief"
rounds in 3min:
3 power cleans 135/95
6 push ups
9 air squats
Rest 1 min and repeat for 5 cycles
"Knees Overhead" Leaderboard
Ladies:
1. Robyn 8:25
2. B 10:08
3. Hattie 11:10 w/t knees to chest
4. Dimples 7:36 45#, knees to chest
Men:
1. Ant 10:28
2. Jaybay 10:43
3. Connie 11:51
4. Rick 12:37
5. Oz 13:30
Wednesday, November 18, 2009
Good Luck Ainslie -- Knees Over Your Head
A funny note on the guys side today. The two top times were done by guys who are just coming off messed up hands. Both could barely hold the medicine balls. Nice work boyz.
Tech:
Overhead Squat 4x2
WOD:
"Knees Over My Head"
8 rounds:
8 Overhead Squats (no rack) 95/65
8 Knees to Elbows
8 Overhead Squats (no rack) 95/65
8 Knees to Elbows
Post:
Back Extension 3x12
"Kelly" Leaderboard
Ladies:
1. B 27:02
2. Hattie 31:05
3. Robyn 32:16
Men:
1. GC 28:20
2. Solo 29:25
3. Evil Kyp 31:07
4. Chris 25:48 w/t 12# ball
Tuesday, November 17, 2009
"Kelly"
Tech:
Ring Dips 3x15, 2min break between sets
WOD:
"Kelly"
5 rounds for time
400m run
30 boxjumps 24"/20"
30 wallballs
Death by 10m leaderboard
Ladies:
1.Robyn 16
1. Hatty 16
1. Lammy 16
4. Teens 14
4. Boomer 14
Men:
1. Kioks 20
2. Connie 18
2. Pie 18
4. Jaybay 17
4. Tymac 17
4. Solo 17
4. Hugo 17
Monday, November 16, 2009
Max Clean and Jerk and Death by 10m
Tech:
Clean and Jerk 6x1
WOD:
"Death by 10m"
10m shuttle run on the minute every minute. How high can you go? We will start at minute 5.
Tabata Something Else Leaderboard
Ladies:
1. B 460 (gym record....pushups weren't quite at RX but still an unbelievable total. Great work)
2. Robyn 378
3. Annie 331
4. Dimples 304 w/t knee pushups
4. Lammy 373 w/t purple band
Men:
1. OZ 367
2. Tony 364
2. Solo 364
4. Rick 346
5. Tymac 337
Clean and Jerk 6x1
WOD:
"Death by 10m"
10m shuttle run on the minute every minute. How high can you go? We will start at minute 5.
Tabata Something Else Leaderboard
Ladies:
1. B 460 (gym record....pushups weren't quite at RX but still an unbelievable total. Great work)
2. Robyn 378
3. Annie 331
4. Dimples 304 w/t knee pushups
4. Lammy 373 w/t purple band
Men:
1. OZ 367
2. Tony 364
2. Solo 364
4. Rick 346
5. Tymac 337
Sunday, November 15, 2009
Tabata Something Else
For those of you who participated in the Big Dawg Challenge on Saturday, check out the this video of Rory, who I believe is a Marine, doing WOD#2. This guy post crazy times and now I can see why.
Reminder to everyone who is wanting to go the CrossFit competition in Victoria needs to send their registration information and cheque to CrossFit Taranis. Check their website for details and hit on the competition link.
Also pencil in your diary that we are having our Christmas Party on Saturday Dec 19th. Young Executives will be playing and the cost is $10.00. All are welcome.
Tech:
Squat Snatch w/t dowel only
WOD:
"Tabata Something Else"
pullups
pushups
situps
squats
20sec of work, 10 sec of rest for 8 rounds of each exercise. For example you will complete 8 rounds of tabata pullups before you move on to the pushups. Total reps win. There is no additional rest between exercises.
Friday, November 13, 2009
Class Times as per usual tomorrow
I know there was some confusion out there about tomorrow. Some of us are doing a workout before the normal classes but there will be a 9 and 10am class tomorrow available to all.
Those of you doing the Big Dawg Challenge see you tomorrow at 7:45am for the first workout. We can then get a sneak peek at the fourth WOD as the 9 and 10am classes will be hitting it.
WOD:
"Big Dawg WOD #4"
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls
30 GHD Sit Ups
30 KBS - red / yellow
75 double unders or 150 single skips
Those of you doing the Big Dawg Challenge see you tomorrow at 7:45am for the first workout. We can then get a sneak peek at the fourth WOD as the 9 and 10am classes will be hitting it.
WOD:
"Big Dawg WOD #4"
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls
30 GHD Sit Ups
30 KBS - red / yellow
75 double unders or 150 single skips
Thursday, November 12, 2009
Front Squat + 400m run -- Sat OPT WOD
Howdy y'all. I've mentioned this to a few of you already but for those who don't know a few of us are going to tackle the OPT Big Dawg Challenge #2 this Saturday. OPT (optimum performance training) is a gym in Calgary run by James Fitzgerald that has been doing these online challenges now for the last few months. It consists of 4 workouts, 3 done back to back and the 4th done 4 hours later. If you are new to CrossFit you shouldn't attempt this this much work in one day. We will do the first portion of the workout at 7:45am and the second at 1pm this Saturday. Check this link for workout info. http://www.optimumperformancetraining.blogspot.com/
Tech:
Max Front Squat
WOD:
5 rounds for time:
10 Front Squats @ 65% of your 1 rep Max
400m run
Thursday Leaderboard
Ladies:
1. Robyn 11:18 RX
2. Hatty 11:37 RX
3. Annie 11:45 RX
4. B 12:29 RX
5. EM 16:50 35#
Men:
1. Murder 9:56
2. Solo 12:29
3. Connie Chung 12:48
4. Pouya 13:33 ( Pouya's first class WOD. Congrats buddy on a job well done. Welcome to the family)
5. Knight 15:16
Tech:
Max Front Squat
WOD:
5 rounds for time:
10 Front Squats @ 65% of your 1 rep Max
400m run
Thursday Leaderboard
Ladies:
1. Robyn 11:18 RX
2. Hatty 11:37 RX
3. Annie 11:45 RX
4. B 12:29 RX
5. EM 16:50 35#
Men:
1. Murder 9:56
2. Solo 12:29
3. Connie Chung 12:48
4. Pouya 13:33 ( Pouya's first class WOD. Congrats buddy on a job well done. Welcome to the family)
5. Knight 15:16
Wednesday, November 11, 2009
Twiggy in the Sun and HSPU
Check out the Vancouver Sun Article on Andra aka "Twiggy".
http://www.vancouversun.com/sports/Crazy%20child%20takes%20hard%20route%20podium/2197379/story.html
Nice work on the double WOD today. For tomorrow we are going to spend some time working on the HSPU and the greater stength element of CrossFit. In this WOD you will find that you are going to come to muscular fatigue very quickly with the strict press. Make sure you pace yourself through this one. All situps are unanchored.
Tech:
HSPU
If you are already strong in the HSPU then we will get you on the parralettes and see how deep you can go.
WOD:
100 Strict Press For Time 65/45
Each time you have to break the set up you have to do 10 situps to begin the next set
Leaderboard
"Remembrance Day"
Ladies:
1. Robyn 15 min RX
2. Annie 12:29 w/t purple band
3. Twiggy 15:16 w/t purple band
4. B 15:56 w/t pruple band
5. Hatty 15:28 w/t green band
Men:
1. Scott 11:19 RX
2. Solo 12:50 RX
3. Jaybay 16:12 RX
4. Evil Kyp 18:09 RX
5. Banana 18:30 RX
http://www.vancouversun.com/sports/Crazy%20child%20takes%20hard%20route%20podium/2197379/story.html
Nice work on the double WOD today. For tomorrow we are going to spend some time working on the HSPU and the greater stength element of CrossFit. In this WOD you will find that you are going to come to muscular fatigue very quickly with the strict press. Make sure you pace yourself through this one. All situps are unanchored.
Tech:
HSPU
If you are already strong in the HSPU then we will get you on the parralettes and see how deep you can go.
WOD:
100 Strict Press For Time 65/45
Each time you have to break the set up you have to do 10 situps to begin the next set
Leaderboard
"Remembrance Day"
Ladies:
1. Robyn 15 min RX
2. Annie 12:29 w/t purple band
3. Twiggy 15:16 w/t purple band
4. B 15:56 w/t pruple band
5. Hatty 15:28 w/t green band
Men:
1. Scott 11:19 RX
2. Solo 12:50 RX
3. Jaybay 16:12 RX
4. Evil Kyp 18:09 RX
5. Banana 18:30 RX
Tuesday, November 10, 2009
Remembrance Day Class Schedule
9am and 4:30pm classes for tomorrow. That seems to work for everyone's schedule tomorrow. If it doesn't email me at chris@crossfitlions.com and I might consider offering a few more. If not see you at either class.
WOD1:
5 rounds for time:
10 ring dips
10 KB Swings
10 pullups
7 min break
WOD2:
"DT Light"
5 rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Mens weight is 95 pounds, ladies weight is 65 pounds
2000m leaderboard coming tomorrow morning.
WOD1:
5 rounds for time:
10 ring dips
10 KB Swings
10 pullups
7 min break
WOD2:
"DT Light"
5 rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Mens weight is 95 pounds, ladies weight is 65 pounds
2000m leaderboard coming tomorrow morning.
Monday, November 9, 2009
2K Row
Tech:
Back Squat 5x3
Power Snatch 5x3
Ring Dips 3x15
WOD:
2k row
Sunday, November 8, 2009
"Boxers Fracture"
Tech:
Single Arm Deadlift
WOD:
"Boxers Fracture"
Amrap in 20min:
10 Single Arm DB/KB Push Press
10 Single Arm DB/KB Squat Cleans
20 Walking Lunges
Now since GC is right handed and that is the hand he broke, everyone can only work with their non dominant hand.
This should be a lesson to everyone. Injuries in the gym and in life are unavoidable and in fact if you never get them you probably are being too cautious in your training. If you are injured, no matter what that injury is, you can still come into the gym and get your work done. I am always happy to find a proper sub for any workout if an injury doesn't allow for you to do the workout as prescribed.
Reminder to everyone about the CrossFit Winter Challenge in Victoria on Dec 5th. 3 workouts on Saturday followed by a kick ass party. There is a great crew that have already committed but we want to take as many people as possible. Let me know if you have any questions about it. CrossFit Taranis website has all the info. www.crossfitvic.com
Friday, November 6, 2009
Team WOD
Team WOD:
In teams of two complete amrap in 20min:
5 thrusters 95/65
5 pullups
One partner must complete the couplet before the next can begin
"Fight Gone Bad" Leaderboard
Ladies:
1. B 343 (Gym Record!!)
2. Robyn 283 (Personal Best)
3. Mel 240 ( First Time, PB)
Men:
1. Graham 352
2. OZ 332
3. Jabay 297
In teams of two complete amrap in 20min:
5 thrusters 95/65
5 pullups
One partner must complete the couplet before the next can begin
"Fight Gone Bad" Leaderboard
Ladies:
1. B 343 (Gym Record!!)
2. Robyn 283 (Personal Best)
3. Mel 240 ( First Time, PB)
Men:
1. Graham 352
2. OZ 332
3. Jabay 297
Thursday, November 5, 2009
Fight Gone Bad
WOD:
"Fight Gone Bad"
3 rounds w/t 1 min break between rounds
1 min at each station for total reps:
Wallballs
SDHP 75/55
Box Jump 20"
Push Press 75/55
Calorie Row
Total Score wins.
"20, 10" Leaderboard
Ladies:
1. Annie 5:10 RX
2. Robyn 4:18 @ 85#
3. Roe 5:23 @ 85#
4. B 3:51 @75#
5. Dimples 4:49 @ 75#
Men:
1. Monkey 3:28 RX
2. Connie Chunge 3:41 RX
3. Oz 4:26 RX
4. Dean 5:33 RX
5. Jaybay 3:11 @95#
Wednesday, November 4, 2009
Power Clean and Burpee
Tech:
Strict Pullups
5x 3 reps per set. You will explode up, rest one second at the top, 3 seconds to go down, rest 1 second at the bottom. Repeat 3 times.
WOD:
20,10
Power Clean 135/95
Burpee
Today will be the start of our new burpee standard. From now on with your burpees you are have to raise your hands completely straight above your head, no more clapping. Offcourse you still need to jump.
Strict Pullups
5x 3 reps per set. You will explode up, rest one second at the top, 3 seconds to go down, rest 1 second at the bottom. Repeat 3 times.
WOD:
20,10
Power Clean 135/95
Burpee
Today will be the start of our new burpee standard. From now on with your burpees you are have to raise your hands completely straight above your head, no more clapping. Offcourse you still need to jump.
Humpday Funday at the Den
WOD:
A1: Push Press 6x3 60 sec break
A2: GHD Situps 6x12 sec break
B1: 200m run 120 sec break
B2: Building lap 120 sec break
I will explain this format when you get in here. Its based on OPT's training program and definetely has a lot of value.
21,15,9 Bodyweight backsquat + Ring dip Leaderboard
Ladies:
1. Robyn 10:08 RX
2. Annie 5:23 bodyweight squat w/t purple band on ring dips
3. Twiggy 6:37 bodyweight squat w/t purple band on dips
4. Roe 5:48 @ 115#
5. Hatty 8:53 with 145# and purple band on dips
Men:
1. Kioks 7:55 RX
2. Evil Kyp 10:36 w/t bodyweight and bar dips
A1: Push Press 6x3 60 sec break
A2: GHD Situps 6x12 sec break
B1: 200m run 120 sec break
B2: Building lap 120 sec break
I will explain this format when you get in here. Its based on OPT's training program and definetely has a lot of value.
21,15,9 Bodyweight backsquat + Ring dip Leaderboard
Ladies:
1. Robyn 10:08 RX
2. Annie 5:23 bodyweight squat w/t purple band on ring dips
3. Twiggy 6:37 bodyweight squat w/t purple band on dips
4. Roe 5:48 @ 115#
5. Hatty 8:53 with 145# and purple band on dips
Men:
1. Kioks 7:55 RX
2. Evil Kyp 10:36 w/t bodyweight and bar dips
Monday, November 2, 2009
Bodyweight back squat
Check out Chelans trailer of a movie she filmed this summer in Calgary. Not sure when it will be released but will keep you posted.
Tech:
Back Squat 5,5,4,4,3,2,1
WOD:
21-15-9 reps for time of:
Body weight back squat
Ring Dips
"Helen" Leaderboard
Ladies:
1. Robyn 9:26 RX (Gym Record!!)
2. Annie 11:25 RX (Personal Best)
3. Roe 12:18 RX (Personal Best)
4. Dimples 16:24 RX
5. Hatty 12:42 w/t band
Men:
1. Solo 10:19 RX
2. Jaybay 10:30 RX
3. Evil Kyp 10:36 RX
4. Dan 12:08 RX
5. Dean 12:23 RX
Sunday, November 1, 2009
Helen & Christmas Party
Hope everyone had a good time on Saturday night...I sure did.
The Crossfit Lions Christmas Party is going to be on Saturday Dec 19th at the gym. Oz, Knightrider, the Duke, Baker and Murders band are going to be playing. Cost will be $10.00 with all the proceeds going to the band. Members are welcome to bring as many friends and family as they like. We will have some appetizers and a signature drink for everyone but if you would like to bring a bottle or a few beers/cider for the party you are welcome to. Party will be starting at 8pm (ish).
Tech:
Hang Squat Clean
6x3
WOD:
"Helen"
3 rounds for time
400m run
21 KB Swings red/yellow
12 Pullups
Friday, October 30, 2009
Happy Halloween
Tech:
Deadlift
6,6,4,4,2,2
Power Snatch + Overhead Squat
2,2,2,2,2,2
WOD:
30 burpees
500m row
Thursday, October 29, 2009
Chelsea
First off would like to post a few results from those who hit up Santa Cruz 500 today.
Monkey 22:06 RX
Ant 29:16 RX
Cam 39:47
Laps: not sure of his time because he didn't post
Todays workout comes from a request from Robyn. If anyone feels as if we haven't done a WOD in a while, let me know and I'll get it in the programming. Also it allows all of us to blame whoever asked for the workout when it hurts....like Chelsea does.
WOD:
"Chelsea"
Perform 5 pullups, 10 pushups, 15 air squats on the minute every minute for 30 minutes. If you don't complete this triplet within the minute than you are out. Now if you fail before the 20 minute mark, you will take 1 min off and get back in until the 20 min mark is complete.
It is a big accomplishment to finish the workout.
Wednesday, October 28, 2009
Happy Birthday Bombshell
I am going to be splitting the classes in half tomorrow. Those of you who have worked out mon, tues, wed or those who are really sore from "Santa Cruz 500", we will do a full body PNF stretching routine. Those of you who would like to workout you will do whatever workout you missed this week.
"Santa Cruz 500" Leaderboard
Ladies:
1.Robyn 23:27 RX (Gym Record !!)
2. B 19:49 knees to tricepts
3. Roe 20:59 knees to tricepts & single skips
4. Twiggy 22:59 knees to tricepts & single skips
5. Annie 23:47 knees to tricpets & single skips
Men:
1. Banana 25:44 single skips
2. Oz 27:19 (not sure if you did double unders)
3. Slats 27:26 single skips
4. Solo 28:02 (not sure if you did double unders)
5. Kioks 28:34 single skips
Tuesday, October 27, 2009
Filthy Fifty aka Santa Cruz 500 for video
I want to congratulate Laps today for using full pullups for the first time in a WOD today. Since Laps has joined "The Den" he has lost 15 pounds and has improved in all of the 10 general physical skills. Congrat Mat.
This workout today is one of our benchmark workout and in my opinion is one of the better designed workouts we use. Banana will be filming the 4:30pm class for video. So come on in and go to war.
WOD:
"Santa Cruz 500"
50 Box jump, 24" box / 20" box
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (with pushup and jump)
50 Double unders or 150 single skips
Yesterdays leaderboard will be posted tomorrow. Sorry forgot to take photo before I left.
Monday, October 26, 2009
400m sprint + Pullups
Back Squat 5x3
WOD:
on a 2:30 timer sprint run 400m and immediately perform AMRAP chin ups with the time you have left in the 2:30 ; rest 3 min, repeat 5 times. If your 400m sprint time is great than 2min than you will have 3min to complete. Total pullups of all 5 rounds win.
Monday Leaderboard
Ladies:
1.Ains 320
2. Annie 290
3. Twiggy 270
3. Twiggy 270
5. Hatty 265
Men:
1. Eddie 460
2. Murder 435
3. Laps 360
4. Cam 330
Sunday, October 25, 2009
Happy Monday
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Add up your highest made weight at each exercise for your total. You must have your arms locked out in the catch on the Push Jerk, no pressing out.
Saturday, October 24, 2009
Tip Generously
Team WOD:
In groups of two you will be performing
"Tip Generously"
4 rounds for time:
100 box jumps @20"
60 pushups
60 KB Clean and Jerk
Waiters run around building w/t 45/25# (Both team members must complete this)
Only one team member can be working at a time
"GI Jane" Leaderboard
Ladies:
1. B 10:49 RX (Gym Record!!)
2. Sam 12:51 RX
3. Robyn 12:52 RX (PB by over 2 min!!)
4. Annie 12:58 RX
5. Lammy 13:07 w/t box jump
Men:
1. Connie 10:31 RX
2. Oz 10:54 RX
3. Jaybay 11:58 RX
3. Solo 11:58 RX
5. Slats 12:10
In groups of two you will be performing
"Tip Generously"
4 rounds for time:
100 box jumps @20"
60 pushups
60 KB Clean and Jerk
Waiters run around building w/t 45/25# (Both team members must complete this)
Only one team member can be working at a time
"GI Jane" Leaderboard
Ladies:
1. B 10:49 RX (Gym Record!!)
2. Sam 12:51 RX
3. Robyn 12:52 RX (PB by over 2 min!!)
4. Annie 12:58 RX
5. Lammy 13:07 w/t box jump
Men:
1. Connie 10:31 RX
2. Oz 10:54 RX
3. Jaybay 11:58 RX
3. Solo 11:58 RX
5. Slats 12:10
Thursday, October 22, 2009
Gi Jane
Power Clean 3,3,2,2,1
WOD:
"GI Jane"
100 burpee pullups for time
Whoever wins this workout on the ladies side has to shave their head after the class. That is just how it goes I am afraid. See you tomorrow.
Wednesday, October 21, 2009
Double WOD Thursday
WOD:
5 rounds for time:
10 Handstand Pushups
20 Hang Squat Snatches w/t dowel
30 Air Squats
Rest 7 minutes
3 rounds
40m walking lunges
40 situps
"Christine" Leaderboard
Ladies:
1. B 10:22
2. Robyn 11:05
3. Annie 12:12
4. Roe 12:53
5. Hatty 14:19
Men:
1. Kioks 8:28 ( with a fuck up on the first run)
2. Tymac 11:19
3. Rick 11:27
4. Jaybay 12:04
5. Bayday 12:47
Tuesday, October 20, 2009
Christine
Hope you enjoy watching Steven Bunches go through hell on this Fran. Its a shame he fucked up the first set of thrusters.
Huge props to Rick and Eddie, who in the 6:30 class both nailed their first muscle up. Eddie did it on his first attempt and Rick was maybe his third. Even better Rick went on to do and finish the workout at RX in the fourth best time the gym has seen. Have never seen someone get their first muscle up and proceed to finish the 30 muscle up WOD. Congrats both of you.
Tech:
Dead Deadlift 5x3
WOD:
"Christine"
3 rounds for time:
500m row
12 bodyweight deadlifts
21 box jumps 20" box
Time permitted we will also do a 10m running ladder at the end of the workout.
"30 muslce ups for time" Leaderboard
Ladies:
1. Robyn 10:02
2. B 10:09 w/t purple band on dips
3. Roe 12:22 w/t purple band in dips
4. Annie 13:05 w/t purple band in dips
Men:
1. Monkey 7:02 RX ( Gym Record!!)
2. Rick 10:17 RX ( Did his first muscle up today)
3. Banana 11:53 RX
4. Ed 15:10 with pullups and dips
5. Jaybay 15:15 with pullups and dips
Monday, October 19, 2009
Zoe -- 30 muscle ups for time
Tech:
Muscle Up
WOD:
30 muscle ups for time
If you don't have a muscle up than you do 3 pullups plus 3 ring dips = 1 muscle up
Monday Leaderboard
Ladies:
1. Roe 4:10 and 1:38 row
2. Annie 4:53 and 1:53 row
3. Robyn 5:12 and 1:44 row
4. B 6:12 and 1:47 row
5. Dimples 5:55 @55# and 1:43 row
Men:
1. OZ 4:29 and 1:14 row
2. Ant 4:36 and 1:19 row
3. Rick 4:57 and 1:24 row
4. Jaybay 5:09 and 1:23 row
5. Laps 8:13 and 1:29 row
Also big up to Murder who put down a 1:17 row where he was literally pulling the front of the c2 right off the ground. Pretty awesome.
Muscle Up
WOD:
30 muscle ups for time
If you don't have a muscle up than you do 3 pullups plus 3 ring dips = 1 muscle up
Monday Leaderboard
Ladies:
1. Roe 4:10 and 1:38 row
2. Annie 4:53 and 1:53 row
3. Robyn 5:12 and 1:44 row
4. B 6:12 and 1:47 row
5. Dimples 5:55 @55# and 1:43 row
Men:
1. OZ 4:29 and 1:14 row
2. Ant 4:36 and 1:19 row
3. Rick 4:57 and 1:24 row
4. Jaybay 5:09 and 1:23 row
5. Laps 8:13 and 1:29 row
Also big up to Murder who put down a 1:17 row where he was literally pulling the front of the c2 right off the ground. Pretty awesome.
Winter CrossFit Challenge -- Dec 5th 2009
CrossFit Taranis, located in Victoria, is hosting a one day multi level CrossFit competition on Saturday Dec 5th in Victoria to try and crown the fittest CrossFitters in BC. There will be 3 events on the Saturday, challenging all 10 general physical skills and modalities. This will be followed by one kick ass party.
Events: These are yet to be determined. My opinion is they will have one sprint type of workout, one strength based workout (ie. Max Clean and Jerk) and one 20min ish workout. Just a guess however.
Skill Level: There are two different divisions being offered. Advanced and intermediate. See link to see which one you fit under. If you don't fit under either there might still be a possibility for you to compete dependent on the number of people that register for the event. You can ask me about your level. You don't have to be in the running for the title in order to enjoy this. I promise you going to stuff like this will give you huge motivation to kick up your training level to new heights.
Date: Dec 5th, which is a Saturday. We would ideally leave on Friday night and return Sunday.
Accomodations: CrossFit Taranis has negotiated a kick ass rate at the Harbour Towers Hotel and Suites. $85.00 per night for a room with two double beds.
What if I don't want to compete?: No problem, you are still more than welcome and in fact are encouraged to come and watch and stay for the party on Saturday night. It will be lots of fun I promise.
How do I prepare?: Continue along with CrossFit Lions programming and put some extra work on any weaknesses you might have.
Register: You must register at the link below. Once you have registered send me an email letting me know you are in so I can co-ordinate our team. For the people who are just coming to cheer on the team, email me. chris@crossfitlions.com
http://www.crossfitvic.com/CrossFit_Taranis/Competition_Info.html
Events: These are yet to be determined. My opinion is they will have one sprint type of workout, one strength based workout (ie. Max Clean and Jerk) and one 20min ish workout. Just a guess however.
Skill Level: There are two different divisions being offered. Advanced and intermediate. See link to see which one you fit under. If you don't fit under either there might still be a possibility for you to compete dependent on the number of people that register for the event. You can ask me about your level. You don't have to be in the running for the title in order to enjoy this. I promise you going to stuff like this will give you huge motivation to kick up your training level to new heights.
Date: Dec 5th, which is a Saturday. We would ideally leave on Friday night and return Sunday.
Accomodations: CrossFit Taranis has negotiated a kick ass rate at the Harbour Towers Hotel and Suites. $85.00 per night for a room with two double beds.
What if I don't want to compete?: No problem, you are still more than welcome and in fact are encouraged to come and watch and stay for the party on Saturday night. It will be lots of fun I promise.
How do I prepare?: Continue along with CrossFit Lions programming and put some extra work on any weaknesses you might have.
Register: You must register at the link below. Once you have registered send me an email letting me know you are in so I can co-ordinate our team. For the people who are just coming to cheer on the team, email me. chris@crossfitlions.com
http://www.crossfitvic.com/CrossFit_Taranis/Competition_Info.html
Sunday, October 18, 2009
Two WOD's to start the week
Thank you to everyone who participated in the Stretch seminar we held on Saturday. Please leave me some feedback of what you thought of it in the comments or by email. For me it really let me know how much work in that area I have to do.
Tech:
Thruster 5x3
WOD 1:
30 "Ladymakers" for time @ 95/65
A Ladymakers is a barbell pushups followed by a squat clean thruster. Its a variant of the Manmaker which is a dumbbell complex.
5 min break
WOD 2:
7 rounds of 15 sec sprint rowing followed by 45 sec rest. What is the best 500m avg you can get in any given round.
Check back later tomorrow for registration info for the Dec 5th CrossFit competition in Victoria. See you at the Den. This should be a great week.
Tech:
Thruster 5x3
WOD 1:
30 "Ladymakers" for time @ 95/65
A Ladymakers is a barbell pushups followed by a squat clean thruster. Its a variant of the Manmaker which is a dumbbell complex.
5 min break
WOD 2:
7 rounds of 15 sec sprint rowing followed by 45 sec rest. What is the best 500m avg you can get in any given round.
Check back later tomorrow for registration info for the Dec 5th CrossFit competition in Victoria. See you at the Den. This should be a great week.
Friday, October 16, 2009
9am class only -- Team WOD
There will be only a 9am class offered tomorrow because of the Stretch Seminar we are hosting tomorrow. See prior posts for more info.
Team WOD:
"The Plank of Death"
In teams of two or three (to be determined at class time) you must complete x amount of Burpees, KB Swings, Pullups and Wallballs. The number is to be determined at time of class again dependent on the team size. Only one person can work at a time and here is the rub. In order for an athlete to complete the reps at least one partner must be holding in the plank position. This one should be fun.
Yesterdays Leaderboard
Ladies:
1.Robyn 9:30 ish....she didn't write down her score
2. Hatty 8:18 w/t girl pushups
3. The Pej 11:54 w/t 35# and girl pushups
4. Teens 13:33 w/t 35# and girl pushups
5. Boomer 14:08 w/t 35# and girl pushups
Men:
1. Connie 9:35
2. Kioks 9:49
3. OZ 11:14
4. Cam 14:09 @45#
Team WOD:
"The Plank of Death"
In teams of two or three (to be determined at class time) you must complete x amount of Burpees, KB Swings, Pullups and Wallballs. The number is to be determined at time of class again dependent on the team size. Only one person can work at a time and here is the rub. In order for an athlete to complete the reps at least one partner must be holding in the plank position. This one should be fun.
Yesterdays Leaderboard
Ladies:
1.Robyn 9:30 ish....she didn't write down her score
2. Hatty 8:18 w/t girl pushups
3. The Pej 11:54 w/t 35# and girl pushups
4. Teens 13:33 w/t 35# and girl pushups
5. Boomer 14:08 w/t 35# and girl pushups
Men:
1. Connie 9:35
2. Kioks 9:49
3. OZ 11:14
4. Cam 14:09 @45#
Stretch Seminar Video
This should give you a real good idea what tomorrow will be all about. All are welcome. If you own a yoga mat bring it with you, if not no big deal.
Thursday, October 15, 2009
Reminder about the Stretching Seminar this Sat @ 10:30am
Check out the PDF form for tomorrows Stretch Seminar. Sorry I haven't posted this earlier. http://www.crossfitlions.com/Images/stretch_therapy_workshop_poster.pdf
WOD:
5 rounds
15 Overhead Squats@ 75/45
20 Pushups
"CrossFit Total" Leaderboard
Ladies:
1. Annie 525 (new gym record!!)
2. Hatty 515
3. Robyn 495
4. Twiggy 445
5. Roe 425
Men:
1. NH 850 (new gym record!!)
2. Rick 835
3. Ant 775
4. Connie 700
5. Kioks 655
Tech:
Overhead Squat 5,3,2,2 WOD:
5 rounds
15 Overhead Squats@ 75/45
20 Pushups
"CrossFit Total" Leaderboard
Ladies:
1. Annie 525 (new gym record!!)
2. Hatty 515
3. Robyn 495
4. Twiggy 445
5. Roe 425
Men:
1. NH 850 (new gym record!!)
2. Rick 835
3. Ant 775
4. Connie 700
5. Kioks 655
CrossFit Total
WOD:
"CrossFit Total"Max Back Squat
Max Press
Max Deadlift
Add up all three maxes for your CrossFit Total score. You only get three failures throughout the workout so choose those wisely. Enjoy.
Leaderboard for:
AMRAP in 20min
250m row
21 SDHP
15 pullups
Ladies
1. B 5+ 5 pullups
2. Robyn 5
3. Roe 4
4. Dimples 4 + row @ 55# and 10 pullups per round
5. Hatty 5 @ green and purple band
Men
1. Oz 5 rounds
2. Ant 4 + row
2. Kioks 4 + row
4. Tymac 4
5. Banana 4 @ 85#
Tuesday, October 13, 2009
A 4:56 Elizabeth!! WOW
Big ups to Garth, aka Steven Bunches who put down a 4:56 Squat Clean Elizabeth today in the Den. That is as fast a time as I have ever heard of. Great work big guy.
Row 250 meters/1 building lap
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Yes we are teching after the WOD here as I don't want the midline to be weakened for the WOD. This workout should set us up nicely for the CrossFit Total on Thursday.
"Row to Burpee Leaderboard
Ladies:
1. B 3:12
2. Roe 3:26
3. Twiggy 3:52
4. Dimples 4:11
5. Hatty 4:19
Men:
1. Monkey 3:04
2. Connie 3:11
3. Banana 3:39
4. Dan 3:40
5. Jaybay 3:51
WOD:
Complete as many rounds in 20 minutes as you can of:Row 250 meters/1 building lap
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Tech:
Tabata SitupYes we are teching after the WOD here as I don't want the midline to be weakened for the WOD. This workout should set us up nicely for the CrossFit Total on Thursday.
"Row to Burpee Leaderboard
Ladies:
1. B 3:12
2. Roe 3:26
3. Twiggy 3:52
4. Dimples 4:11
5. Hatty 4:19
Men:
1. Monkey 3:04
2. Connie 3:11
3. Banana 3:39
4. Dan 3:40
5. Jaybay 3:51
Monday, October 12, 2009
Squat Clean -- Stretching Seminar At the Den
We will be hosting a stretching workshop/seminar at CrossFit Lions this Saturday at 10:30am. This is the technique I have been preaching to many of you over the last couple of weeks and I strongly urge everyone to attend. It is also open to any friends/family of CrossFit Lions members who would like to come check it out. The price is $30.00. The gym is not making a dollar off of this, I am doing this because I believe many of you would greatly benefit from the knowledge that will come out of this seminar. More info to come. Register with me if you are in.
Tech:
Squat Clean Max Single
Clean Pull 110% of max clean 5x2
Tall Clean 5x3 @ 50% of max clean
500m row
30 burpees
Tech:
Squat Clean Max Single
Clean Pull 110% of max clean 5x2
Tall Clean 5x3 @ 50% of max clean
WOD:
"Row to Burpee"500m row
30 burpees
Push Press Swing -- See you at 10
"Press, Push, Swing"
1. Press 1RM in 4 minutes
2. Tabata Push Ups - low score
3. AMRAP KBS (1.5/1 pd) in 4 minutes
warm up as you wish; with an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.
Score = press 1RM in kg + low # in tabata push ups + total KBS (i.e. 70+15+75=160)
1. Press 1RM in 4 minutes
2. Tabata Push Ups - low score
3. AMRAP KBS (1.5/1 pd) in 4 minutes
warm up as you wish; with an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.
Score = press 1RM in kg + low # in tabata push ups + total KBS (i.e. 70+15+75=160)
Thursday, October 8, 2009
Holliday Schedule -- Important
Holiday Schedule: Friday there is no 9am class. Saturday there is no 10am class. Closed Sunday. Monday there will be a 10am class only. Happy Thanksgiving everyone. I will be up in Whistler this weekend for one of my closest friends weddings. Very excited. Have fun. Garth will be coaching the evening classes Friday and the morning class on Saturday. I'll be back Monday. The Pie out.
Tech:
Hang Power Clean 5x3
WOD:
As many rounds as possible in 15 minutes: (It was 20min...now its 15)
10 Chest to Bar pullups
10 dball slams
"Kevin Spacey" Leaderboard
Ladies
1. B 140 RX
2. Roe 139.5 w/t single skips
3. Boomer 140 w/t single skips and girl pushups
4. Pej 86 w/t single skips and girl pushups
5. Pinky w/t single skips and girl pushups
Men
1. GC 224 RX
2. Pie 179 w/t strict press @65# instead of pushups
3. Evil Kyp 192 w/t single skips
4. Connie 129 w/t single skips
5. Eddie 125 w/t single skips
Wednesday, October 7, 2009
Kevin Spacey
To say I was proud of all you guys today is a huge understatement. The energy that was kicking around the Den was so awesome today that I truly did not want to be anywhere else today but right here with you guys. So many PR's today in Fran. Tech:
Muscle Up
WOD:
"Kevin Spacey"
You have 10 min to complete:
1000m row
100 situps
with whatever time you have left you do as many wallballs as possible.
3min break
You have 10 min to complete:
800m run
50 pushups
with whatever time you have left you do as many double unders as possible.
Your score is the amount of wallballs + double unders you complete. This workout is courtesy of Akio and I have no idea why he named it Kevin Spacey but I like it.
"Fran" Leaderboard
Ladies
1. Robyn 5:38 RX (gym record and personal best!!)
2. Annie 6:18 RX ( personal best by over 3min)
2. Annie 6:18 RX ( personal best by over 3min)
3. Roe 9:49 RX (PB)
4. Twiggy 12:31 RX (PB)
5. Dimples 10:07 @ 55#
Men
1. Monkey 3:03 RX (PB and so close to sub 3!!)
2. Pie 4:18 RX (PB)
3. Oz 4:52 RX (PB sub 4min in his future for sure)
4. Connie Chung 5:01 RX (PB)
5. Jaybay 5:33 RX (PB)
Tuesday, October 6, 2009
The Big One -- "Fran"
Okay everybody its Fran time. This is CrossFit best known and probably best designed workout. This is a sprint WOD. You don't want to pace or hold back or any of that shit. Get on the bar and try and kill it. Put your body in a bad place and see how long you can stay there for. Really excited to see everyone go after this tomorrow. FYI if you don't come in and do it you have to do the next time you are in. Better to just come in and go with the group.
WOD:
"Fran"
21,15,9
Thrusters @95/65
Pullups
Tech:
Post workout Back Squat, if you feel up to it. 3x3
WOD:
"Fran"
21,15,9
Thrusters @95/65
Pullups
Tech:
Post workout Back Squat, if you feel up to it. 3x3
Setting up Fran
I am going to break the suspense and let everyone know we are going to be ripping Fran tomorrow (Wednesday). So to make sure you are as fresh as possible for that here is our WOD for today.
TECH:
Deadlift 6x3
Split Jerk 5x1
No WOD today just straight lifting.
"Pistols Leaderboard"
Ladies
1. Twiggy 21:35 @ 12kg
2. B 16:29 @ bodyweight
Men
1. Monkey 16:40 RX
2. Akoi 17:50 RX
Monday, October 5, 2009
Updated Website -- 9am Class now fixed
Hope you enjoy the new website. Please bear with me as I will be updated as we go along. Its far from complete but I wanted to get it up. If you don't see it on your browser, delete your temp files and it should show up.
I will now be offering a 9am class Monday - Saturday.
Also there has been a pricing change for the introduction/CrossFit elements classes. I have compressed the intros needed down to 3 and the price has dropped to $190, with a deal if people bring in a friend and even cheaper if they bring in two. If you are enjoying your training here and the benefits it brings please spread the word. I'm guessing there might be a few friends out there who the 5 intro sessions might have been keeping them away. Remember anyone gets to try it for free. Thank you for your help.
The Pie
I will now be offering a 9am class Monday - Saturday.
Also there has been a pricing change for the introduction/CrossFit elements classes. I have compressed the intros needed down to 3 and the price has dropped to $190, with a deal if people bring in a friend and even cheaper if they bring in two. If you are enjoying your training here and the benefits it brings please spread the word. I'm guessing there might be a few friends out there who the 5 intro sessions might have been keeping them away. Remember anyone gets to try it for free. Thank you for your help.
The Pie
Sunday, October 4, 2009
"The weighted Pistol"
Tech: Weighted pistol
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with Kettlebell. RX weight is 24kg KB/16KG KB. Scale weight as needed.
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with Kettlebell. RX weight is 24kg KB/16KG KB. Scale weight as needed.
Friday, October 2, 2009
.com Chipper I just couldn't resist
For time:25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans @ 95/65
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
"CrossFit Football" Leaderboard
Ladies
1. B 11:01
2. Twiggy 13:35
3. Dimples 11:17 purple band
4. Lammy 13:14 purple band
5. Pej 12:43 green band
Men
1. Bunches 7:12
2. Tymac 12:45
3. Jaybay 10:39 95#
4. Laps 17:42 115#
The picture is of Karen doing a great stretch. Stay tuned for a stretching seminar we will be holding at the gym in the next few weeks. As a lot of us are realizing, stetching is absolutely critical for long term health and fitness. We all need to be more diligent at making sure we supplement our training with a good stretching routine.
Thursday, October 1, 2009
CrossFit Football
Tech:
Max Power Clean
WOD:
"CrossFit Football"
10-1 Power Cleans and Pull ups
You do 10 power cleans, then 10 pull ups then 9 power cleans and 9 pull ups....etc.
RX: 75% bodyweight
Compare your score to Wednesday May 20th. If you aren't at RX we will pick a weight based on your max power clean.
"Explode" Leaderboard
Ladies
1. B 9:31
2. Roe 12:46
3. Annie 12:49
4. Dimples 15:57
5. Sevan 19:28
Men
1. Pie 13:35
2. GC 15:52
3. Jaybay 17:38
Look at the ladies handing the guys their lunch on this WOD. 3 girls finished better than the first guy. Nice work. Roe and B both tied for best 60m shuttle sprint @ 13.50 and Connie Chung dominated the guys with a 11.94.
Max Power Clean
WOD:
"CrossFit Football"
10-1 Power Cleans and Pull ups
You do 10 power cleans, then 10 pull ups then 9 power cleans and 9 pull ups....etc.
RX: 75% bodyweight
Compare your score to Wednesday May 20th. If you aren't at RX we will pick a weight based on your max power clean.
"Explode" Leaderboard
Ladies
1. B 9:31
2. Roe 12:46
3. Annie 12:49
4. Dimples 15:57
5. Sevan 19:28
Men
1. Pie 13:35
2. GC 15:52
3. Jaybay 17:38
Look at the ladies handing the guys their lunch on this WOD. 3 girls finished better than the first guy. Nice work. Roe and B both tied for best 60m shuttle sprint @ 13.50 and Connie Chung dominated the guys with a 11.94.
Wednesday, September 30, 2009
Time to Explode
Tech: 60m sprint x5... if the weather is bad we will do them inside as a 20m shuttle drill.
WOD:
"Explode"
5 rounds for time
30 jumping pullups
30 jumping ring dips
30 jumping squats
"Karen" Leaderboard
Ladies
1. Roe 9:10 RX (Gym Record!!)
2. Hatty 10:13 RX
3. Annie 11:20 RX
4. B 7:02 8ft target
5. Teens 10:26 8ft target
Men
1. GC 7:46 RX (Gym Record!!)
2. Jaybay 7:55 RX
3. Monkey 8:12 RX
4. OZ 8:19 RX
5. Connie Chung 8:56 RX
"Karen" + 10x2 Deadlift
Sorry for the late post but I was a little concerned that Karen would have scared off a few of my 7am kids and I like my 7's to train.
Tech:
Deadlift 10x2
I want at least 6 of these 10 sets to be challenging. Work your way up to a heavy double and then you can taper back down if you have sets remaining.
WOD:
"Karen"
150 wallballs for time
Please leave a comment on the blog if you are into the Paleo challenge. Also if you have a slip up, please leave a comment on the most current post so we can support/berate you. I slipped up last night and have mashed patotoes with dinner and maybe some mike and ikes for desert but I'm not sure that is just a rumour I heard.
"The Bear Complex Results"
Ladies:
1. Annie 75#
1. Roe 75#
1. Twiggy 75#
4. Teens 55#
4. Mel 55#
Men:
1. Monkey 155#
2. Toro 135#
2. Jason 135#
4. Jaybay 115#
5. Cam 95#
5. Dean 95#
Tech:
Deadlift 10x2
I want at least 6 of these 10 sets to be challenging. Work your way up to a heavy double and then you can taper back down if you have sets remaining.
WOD:
"Karen"
150 wallballs for time
Please leave a comment on the blog if you are into the Paleo challenge. Also if you have a slip up, please leave a comment on the most current post so we can support/berate you. I slipped up last night and have mashed patotoes with dinner and maybe some mike and ikes for desert but I'm not sure that is just a rumour I heard.
"The Bear Complex Results"
Ladies:
1. Annie 75#
1. Roe 75#
1. Twiggy 75#
4. Teens 55#
4. Mel 55#
Men:
1. Monkey 155#
2. Toro 135#
2. Jason 135#
4. Jaybay 115#
5. Cam 95#
5. Dean 95#
Monday, September 28, 2009
The Bear Complex -- 9am class available tomorrow
Tech/Stength:"Bear Complex"
7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds
Rest as needed in between rounds. You must complete the entire sequence for the weight to count. You can combine the front squat with the push press into a thruster and the same with the back squat to push press. The bar cannot rest on the ground. You cannot re-grip on the ground. There is no time limit on this workout. Enjoy
WOD:
"Tabata Row"
Leaderboard
"Angie"
Ladies
1. Twiggy 18:19 RX (Gym Record)
2. Ains 19:17 RX
3. B 11:11 w/t 50 pullups
4. Ro 19:32 w/t purple band
5. Mel 26:24 w/t green band
Men
1. Monkey 14:57 RX (Gym Record)
2. OZ 17:50 RX (7 minutes faster than his last time!!!)
3. Ant 19:34 RX
4. Banana 20:03 RX
5. Slats 22:21 RX (Over 6 minutes faster than last time!!)
Sunday, September 27, 2009
Angie and the Paleo Challenge
Tech:
Overhead Squat 5x3
WOD:
"Angie"
100 pullups
100 pushups
100 situps
100 squats
This is the tale of two workouts. The pullups and pushups are muscular draining and then the situps and squats you've got to hit hard.
A few of us have started a "Paleo Challenge" a week ago and I wanted to put it out to all members to see if they would like to join us. Try this diet out for four weeks and you will see a great improvement in not only your performance but also how you sleep, work etc. Paleo essentially means you eat like a caveman. Meat, nuts, seeds, oils, fruits and vegetables. Basically the outside of a grocery store. Now for our challenge you are allowed a few other things. However if you want the absolute best results keep it to meat, nuts, seeds, oils, fruits and vegetables.
You Can Eat
Meats: try to keep it to lean meats and stay away from bacon, peperoni, sausage etc.
Vegetables: Eat as much green as you possibly can
Fruits: Keep these within reason. You can have as much fruit as you want but if its between fruit and green vegetables than you should have the vegetables
Nuts and Seeds: Almonds, Cashews etc. Peanuts are fine but not the best source of fat
Drinks: No sugar drinks allowed. No Diet drinks are allowed. You can have 100% fresh squeeze juice but factor that into your meal (ie. for breakfast have 3 eggs, some turkey and a glass of juice).
Dairy: Milk and Cheese are allowed in this challenge....but again they are not the best solution.
Sauces: Sauce for your meat is also allowed but not the best solution
Protein Powder: Is allowed but if you have actual meat than always go for that. Whey protein is a synthetic that is cooked to produce and therefore will spike your insulin when absorbed. No chocolate bars with protein powder. If you want a meal replacement bar go for an elevate me bar or any one that has fruit or nuts as their main ingredients.
Sunday: Sunday is cheat day. Eat what you want...however watch out as sugar is a drug and when you put it back into your blood stream you will wake up Monday morning craving the sugar. Again the best case scenario would be to not cheat but you are allowed anything you want on Sunday for this challenge.
Overhead Squat 5x3
WOD:
"Angie"
100 pullups
100 pushups
100 situps
100 squats
This is the tale of two workouts. The pullups and pushups are muscular draining and then the situps and squats you've got to hit hard.
A few of us have started a "Paleo Challenge" a week ago and I wanted to put it out to all members to see if they would like to join us. Try this diet out for four weeks and you will see a great improvement in not only your performance but also how you sleep, work etc. Paleo essentially means you eat like a caveman. Meat, nuts, seeds, oils, fruits and vegetables. Basically the outside of a grocery store. Now for our challenge you are allowed a few other things. However if you want the absolute best results keep it to meat, nuts, seeds, oils, fruits and vegetables.
You Can Eat
Meats: try to keep it to lean meats and stay away from bacon, peperoni, sausage etc.
Vegetables: Eat as much green as you possibly can
Fruits: Keep these within reason. You can have as much fruit as you want but if its between fruit and green vegetables than you should have the vegetables
Nuts and Seeds: Almonds, Cashews etc. Peanuts are fine but not the best source of fat
Drinks: No sugar drinks allowed. No Diet drinks are allowed. You can have 100% fresh squeeze juice but factor that into your meal (ie. for breakfast have 3 eggs, some turkey and a glass of juice).
Dairy: Milk and Cheese are allowed in this challenge....but again they are not the best solution.
Sauces: Sauce for your meat is also allowed but not the best solution
Protein Powder: Is allowed but if you have actual meat than always go for that. Whey protein is a synthetic that is cooked to produce and therefore will spike your insulin when absorbed. No chocolate bars with protein powder. If you want a meal replacement bar go for an elevate me bar or any one that has fruit or nuts as their main ingredients.
Sunday: Sunday is cheat day. Eat what you want...however watch out as sugar is a drug and when you put it back into your blood stream you will wake up Monday morning craving the sugar. Again the best case scenario would be to not cheat but you are allowed anything you want on Sunday for this challenge.
Friday, September 25, 2009
CrossFit One World WOD
There were trying to modify the "chipper" from the CrossFit games. Here is what they came up with. Shoulders are going to be a little sore from today but you have Sunday to rest. Complete the following for time:
- 30 hang power cleans (M:135#/W:95#)
- 30 toe to bar
- 30 box jump (M:24"/W:20")
- 30 thrusters (M:95#/W:65#)
- 30 double unders
- 30 pull-ups
- 30 burpees
- 30 ring dips
- Outside walking lunges w/t bar on back 95/65
Thursday, September 24, 2009
Friday WOD
WOD:
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Good work on Kelly yesterday everyone. The depth of the wallballs were much better which makes me a happy coach. Please try and continue to do that on all squatting exercises. Congrats to "B" again for taking down the title today....however that will be the last time you get to wallball to the 8 ft target. 10 ft from now on.
Wednesday, September 23, 2009
"Kelly"
Congrats to Marrissa today who put down a 130lb Clean and Jerk. A gym record by a large margin for ladies. Great work. Also props to Hitch who power cleaned 245 today...he didn't get the Jerk but it was great lift.Tech:
Bench Press 5x3
WOD:
"Kelly"
5 rounds for time
400m run
30 box jumps 24'/20'
30 wallballs
I want everyone to make sure they are getting their depth on the wallballs and any squat for that matter. Generally as a gym I would like to see this improve. When you fatigue don't allow that to effect your range of motion in any exercise. If you need to rest to get the full range than do so. Hip below knee is the full range. Thanks.
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