June 26
AMRAP 20 mins of :
12 ball cleans
12 burpee box jumps
7 knees to elbows
4 turf lengths of a PARTNER CARRY
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Good luck to our FirePower athletes competing today in Mississauga at the Element CrossFit Individual Challenge! They will complete multiple WOD’s over the day. For more details, see ElementCrossFit’s web site.
Lastly, special thoughts for our FP members who are working the G20 this weekend. Stay safe guys! Hope you don’t need to use your CF conditioning, but be thankful you have it!! See you guys next week.
May 24
Happy Victoria Day! The gym is closed for the holiday. Your option is to take it as a rest day or complete the short WOD below.
Adam & George @ Game 3 in Montreal
Reminder tomorrow is our first 6:30am class on Tuesdays. Then don’t forget to watch Breakfast TV on Wednesday between 6am and 9am broadcasting from Troy’s Diner on Main St. Keep an eye for your FirePower crew. Even better, join us for breakfast and get on the show!
WOD: As many rounds as possible (AMRAP) in 12 mins
- 10 push ups
- 15 sit ups
- 20 lunge steps
We want to thank Stephan Rochet for putting on a GREAT CrossFit Olympic Lifting cert. Thanks to Coach Burgener for allowing us to host the event. Stephan did an outstanding job of keeping the program standards high! We all as Team FirePower have deeper knowledge and coaching techniques to pass on to our members. Get ready for your lifts this week…
April 1: April Fool’s Day!
WOD April 1:
Happy Birthday Chris!
- run 4 laps of building
- 100 push-ups
- drive 4 laps of building
- 100 pull-ups
- drive 4 laps of building
- 100 squats
- drive 4 laps of building
- 100 double unders
…then start your real workout below…
CrossFit Total
- Back squat, 1 rep
- Shoulder Press, 1 rep
- Deadlift, 1 rep
Find your 1 rep max for each lift, then add all max lift lbs together for your “CrossFit Total”. This is a benchmark workout for CF. Make sure to mark your CF Total and the date in your journal.
Coach Mitch Leads The FirePower SuperKids!
Wod Dec 28
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments
Mark’s note: if anyone has a spare usb cable cord can you bring it in for the 9:30 class, also I ate the zone bar on the counter, sorry George. ( it was oh so tasty too).
Louie Simmons on Programming for Strength and Power – a CrossFit Journal preview video … [wmv] [mov]
Wod Nov 19
Mix equal parts sweat and blood with two parts of sweat and perseverance.
Snatch
- 1-1-1-1-1-1-1
one rep max.
Then complete a 12 AMRAP of:
- 5 pull ups
- 10 burpees
- 15 kb swings
- 20 double unders
CrossFit Copenhagen, 2009 CrossFit Games – video [wmv] [mov]
CrossFit L.A. (CA) posts their gym rules: Read.
Wod Nov 17
” ADAM “
AMRAP for 20 mins of:
- 10 push press 95/65
- 10 knees to elbows
- 10 med ball cleans 20/14
Jason David, Motor City CrossFit, “Fran” – video [wmv] [mov]
Firefighter Appreciation Day Fitness Challenge Results – Click here
Wod Nov 9
CrossFit is tracking your progress
As many rounds as possible in 20 min of:
- 5 push presses @ 60% of your body weight
- 10 push ups
- 15 box jumps 20″
note: if the racks are used you must power clean it…we need the practice!
Clean and Jerk Part 3 with Mike Burgener, CrossFit Journal Preview – video [wmv] [mov]
WOD Oct 22
Anthony Tearing up Hilton Falls
” MARKO “
- amrap for 20 mins of;
- dumbell hang squat cleans into a renegade row into a side plank.
Start in the hang position: clean and squat: from the squat into a push up position; perform one row per arm; then into one side plank per side
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Have you registered a team yet for the FireFighter Appreciation Day & Fitness Challenge? Cost is only $25 per person. Register a team of 4, just for the fun of it! All proceeds going to help families of fallen fire fighters. Sign up online BEFORE NOVEMBER 6th to participate: http://firefighterappreciationday.eventbrite.com
The Iron Cross with Jeff Tucker, CrossFit Journal Preview – video [wmv] [mov]
The activation of certain muscles that stabilize our joints and hold our bodies upright and prevent injury. These stabilizer muscles lie close to the skeleton and their only job is to stabilize as opposed to other muscles which are associated with movement. Read more..Core Exercise Article
WOD September 16th, 2009
Complete as many rounds in 30 mins. of
- 5 pull ups
- 5 ring dips
- 15 sit ups
In this Asics shoe advertisment it seems to be promoting cross training. Is this just one example of how the fitness industry is changing. If you want to run faster, then learn to do pull ups? Who would have thought this a few years ago? I know the runners that are training at FirePower are certainly getting faster with less soreness after their runs. Is the mainstream fitness community catching up with what we already subscribe to with CrossFit?
“Elevating the Body has a Remarkably Similar Effect on the Mind” – Do you find that after a completing your CrossFit workout that you are mentally sharper throughout the day?
Post thoughts to comments
“Training, Recovery, and the Max Effort” by Dave Tate, CrossFit Journal Preview – video [wmv] [mov]
