Wod Dec 1

• 21 Kettlebell Snatch right arm- 24kg (multi)// 16kg/12kg (orange/yellow)
• 21 Deck Squats
• 21 Kettlebell Snatch left arm- 24kg (multi)// 16kg/12kg (orange/yellow)
• 21 Deck Squats

Wod Nov 30

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

• virtual shoveling
• Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”

Post time to comments.

Eight Ways to Look Better, Feel Better and Have Fun!

Wod Nov 29

4 rounds for time

• 25 broad jumps
• 10 one arm thrusters (per arm) M45#(bar) W30#
• 25 ring dips
• 4 sprints (30m per sprint= 1 length of turf)

Functional Movement and CrossFit by Coach Greg Glassman, CrossFit Journal preview video … [wmv] [mov]

“Core Training”

Gosh I love Mark Rippetoe! Read the attached article for a true understanding about “core” training.  Stick to the basics, ie. the lifts to build true “core” strength.  Then stick a knife in those Swiss balls, and turn off those infomercials promising a strong “core” with some silly device!  Oh yeah, the site is a keeper for great info…stay strong everyone!

Brian

http://startingstrength.com/index.php/site/resources

Wod Nov 28

3 rounds , 90 seconds per stations of :

• belushi burpees  ( on jump turn 180 degrees )
• sit ups
• box jumps     20″
• dead lifts      135/95
• double unders
• squats

WOD – Nov 27, 2009

Hang cleans

• 5-5-5-5-5

Pull up progression

Then with a continually running clock do one pull up the first min.Two pullups the second min. three the third min.Continuing as long as you are able. Use as many sets each min. as needed.

This is for Grant and everyone else planning to do the Around the Bay 30 k race or the Mississauga Marathon.

Runners Train Less and Be Faster

Wod Nov 26

Wod Nov 25

“Chrissy”

For time:

30 Burpees with Tuck Jump
20 KB Swings
25 Burpees with Tuck Jump
25 KB Swings
20 Burpees with Tuck Jump
30 KB Swings
15 Burpees with Tuck Jump
35 KB Swings
10 Burpees with Tuck Jump
40 KB Swings
5 Burpees with Tuck Jump
45 KB Swings

** HAPPY BIRTHDAY SARAH**

 

“You cannot move forward from some idealized point in the future that has not yet arrived.
If you are to move forward, you must do it from where you are now.
Though it may not be perfect, it is plenty to get you going.
Wishing for more, or feeling resentment because you don’t have more, will only waste your precious time.
Although there is no guarantee that your actions will be effective, one thing that is certain is that nothing will happen if you take no action at all.”  James FitzGerald OPT’s blog

Wod Nov 24

shoulder press

1-1-1-1-1

push press

3-3-3-3-3

push jerk

5-5-5-5-5

Poll Question: Do you use CrossFit to train for sport? If so what sports is it?

2009 CrossFit Games: Women’s Competition – video [wmv] [mov]

Wod Nov 23

6 rounds of:

15 over head squats    45/75

20 box jumps   20/22

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