FirePower is closed

Sunday Bodyweight Workout of the Day

Run 5k for time

If you would like to meet for the Sunday Trail Run Brian and the crew will be meeting at Trafalgar Road and the 401 car park at 8:30, from there you will travel to the trailhead.  Bring your running shoes and some water as the run will last about an hour. All levels are welcome!

Last week there was a pretty interesting article on barefoot running in the Toronto Star.

Read it here

CrossFit produces giants!

“Beowulf”

For Time:

Row 1,000 Meters on the Concept 2 rower

Run 800 meters

50 Ring Dips

100 Pullups

150 Jumping Slamball

Run 800 meters

Row 1,000 Meters on the Concept 2 rower

This might have to be done in shifts to offset the ring dip times. Stagger yourself accordingly.

Validity of CrossFit testing in the Canadian Military

Sunday Trail Run :

More info to follow, but tentatively there will be a trail run going on from the 401 and Trafalgar Road car park at 8:30 on Sunday Morning. Stay tuned!

new bars almost ready for use

Strength

Snatch 2 -2- 2- 2- 2

Power Snatch…[wmv][mov]

WOD

Max Tire flips in 10 minutes

A week of metcons are fun, and it gives you a good sweat, but it will never get any easier unless you build muscular strength. How are your hand stand push ups, Muscle ups, or  Pistols, what about your strict pull ups? If we never work on the strength component of the CrossFit “system” then we are missing a huge piece of the puzzle.  Time to bust out the training journal and work on our list of “deficiencies” as we will make larger gains in our overall fitness by working on the movements and exercises that we don’t want to see. Don’t get caught in the trap of doing what you are good at or the leaning towards exercises that you like. Now that my Brianesque rant is done, thanks to Shane and Brian and also Jon and Alex from Element CrossFit for helping out with the pull up bars. They are anchored, but still not 100 % solid, so if you could refrain from swinging until the welding gets done that would be great.

“Constantly varied, functional movements executed at high intensity.”

Chris Spealer: Quest for 100 Pull-ups, CrossFit Journal Preview - video [wmv] [mov]

Skill : Double Unders

complete 100 double unders or 400 singles

WOD:

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

The 2009 CrossFit games in California :

Here’s what we can tell you now about the Individual competition. Day 1 the competitors are completing 5 wods!

Event 1 is a run noticeably longer than last year’s. Teaser video … [wmv] [mov]
Event 2 is a heavy lift in a timed environment.
Event 3 is a run noticeably shorter than last year’s.
Event 4 is something completely different.
Event 5 is a couplet.

Our Jen is there, maybe she can give us an update!

“Kalsu”

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute. ( Substitution weight = Males can sub weight at 95 women at 65 )

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ‘68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

10 Rounds for time of :

3 Deadlifts 315 /210 lbs
6 Ring Dips
9 Knees to Elbows

Post times to comments.

More on Mark’s favourite food - The Truth About EGGS and which ones you should buy

Tire Flip by Rob Orlando - video [wmv] [mov]

Warm-Up:

• Run 400
• 65 wall ball (14/12)
• 15 OHS (bar only)

.

WOD: For Time

• 50 split jumps
• 5 hang cleans to push press (105/75)
• 40 split jumps
• 10 hang cleans to push press
• 30 split jumps
• 15 hang cleans to push press
• 20 split jumps
• 20 hang cleans to push press
• 10 split jumps
• 25 hang cleans to push press

bodyweight workout of the day

Workout: 10 jump squats, 10 clapping push ups, 40m dash 3x. Rest 3-5 minutes. Repeat 3x for a total of 9 rounds with 3-5 minute rest every 3 rounds. Go hard or go home.

courtesy of  Eva T’s Blog

sleeping kettlebells

Firepower is closed

Lecture to Marines, 3rd Marine Division, Okinawa, Japan by Greg Glassman,CrossFit Journal Preview - video [wmv] [mov]

Also the pull up bars are still under construction, so until they are completed, please no hanging or doing pull ups on the still under construction pull up bars.

thanks!

“The Dung Beetle”

Partner up and complete 5 rounds of :

2 lengths of the turf (30 metres) of the dung beetle

30 box jumps

while you are doing the above your partner is running 400’s 

continue until you have both done 5 rounds

AMRAP in 30 min

• 15 K2E (knees to elbows)
• 15 KB swings
• 15 Ring or regular push-ups
• 1 Rope climb
• 15 Wall ball (20/14)
• 15 Lateral jumps over hurdles

Here’s a quick flick on rope climb demos from CFHQ (CrossFit Headquarters).  Safe climbing!