Sept.2

September 1, 2010 by George  
Filed under WODs

WOD
With a 95/75 lb Barbell
3 Rounds
  • 10 Front Squat
  • 7 Good Morning
  • 10 Back Squat
- in between each round and after your last round complete 10 bar roll outs.
Get to know “OPT” James Fitzgerald and how CrossFit has become his sport.  Ring true for you?
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NUTRITION SEMINAR TONIGHT!!! 6:30pm.  Still room available.  Join Daniel & Andrea to a look into different recommended eating styles for weightloss, performance, scientific supplementation, FirePower programs available, and more!
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We are trying to plan a trip to October Fest (Kitchener) on Oct 16th. The plan: rent a bus, wearing your best lederhosen, and do some slap-happy German dancing. if you are interested email Andrea or George (moreso Andrea – George doesn’t check his email).
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Schedule Note: starting next week (Wednesday) the 10:00am classes revert back to 9:30am.
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A special thank you to all members:
As of this week, the summer hockey program is winding down.  I wanted to say thanks to all FirePower members for sharing the space and accommodating the hockey guys and their intensive training.  The program is turning out some incredible athletes. On behalf of all the guys, thanks a lot.   From Scott Kerr, FirePower Hockey .
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August 31

August 30, 2010 by George  
Filed under WODs

Snatch skill work

CrossFit at the Cottage! Shawn, Sarah & Chris

Then:

3 rounds of:
200 meter run
20 Thrusters, 95/65
3 rounds of “Cindy”
*one round of Cindy is 5 pull ups/10 push ups/15 squats

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More mobility

August 30, 2010 by Brian  
Filed under Brian's Blog, Health Tips & Hints

Kelly Starrett, owner of San Francisco CrossFit, a physical therapist or as he is called by Freddy from Crossfit Oneworld, a mobility therapist. Once Kelly gets his hands on you, he can fix your aches and pains up, no problem. Kelly believes that increasing your mobility isn’t something you have to see a specialist to do. You need to take responsibility for fixing yourself and maintaining yourself. Kelly has started a new project, Mobility Wod. What is Mobility Wod?

“Every human being should be able to perform basic maintenance on themselves. You know how to eat, how to train, and what to do if you have a cut. You should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to ten minutes to complete. Do it everyday. Remember the area that feel like a Shaman’s Blow.”

He posts a different mobility drill everyday, they take 4-5 minutes and can be done before your daily WOD.  Guys and gals, check it out and get more mobile!

http://mobilitywod.blogspot.com/2010_08_22_archive.html

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August 28

August 27, 2010 by George  
Filed under WODs

WOD: In team of 2….

Partner #1 rows 500m while
Partner #2 Goblet Squats w 1 pood KB (35lbs)

Paul fits in a little CrossFit in Vermont

Switch positions and repeat; then,
Partner #1 rows 500m while
Partner #2 Shoulder Presses (35lb bar/45lbs bar)
Switch positions and repeat; then,
Partner #1 rows 500m while
Partner #2 jump squats
Switch positions and repeat then,
Partner # 1 rows 500m while
Partner #2 Push press ( same weight )
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August 24

August 23, 2010 by George  
Filed under WODs

For time:

10-9-8-7-6……1

Push jerks  135/95

Box jumps  36″/28″

Every time you drop the bar or fail at a box jump perform 5 burpees.

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August 23

August 22, 2010 by George  
Filed under WODs

Warm up, 2 rounds
Pass throughs x 5
Deadhang Chin ups x 10

CF Endurance Cert

L-Sit Pull ups x 5
Row 100 meters

Dynamic Movement
90 degree quad stretch
Lunge Complex
Inch Worms with dynamic push ups
Shoulder Mobility
Hollow Rocks (30 seconds)
Supermans

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WOD For time:
30 Overhead Squats 95#/65#
30 Pullups (chest to bar)
30 Squat  Snatches 95#/65#
30 Toes to Bar
30 SDHP 95#/65#
30 Air Squats
30 KB Swings 24kg/16kg

Well its over..we survived !!  Mark, Andrew, Andrea and myself.  Another fantastic cert. I want to thank Jason Leydon and his crew from CrossFit Endurance for a great weekend. If you have an interest in running more efficiently, reducing discomfort or injuries, increasing your running speed, improving your CrossFit WOD times, Pose running is where it at! ( even you George ) We will be introducing some drills and  running techniques soon.  Thanks to Mark for coordinating the R&E cert and making it a great success!

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August 19

August 18, 2010 by George  
Filed under WODs

Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5/1 pood Kettlebell swings, 12 reps
10 box jumps  24/20

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August 17

August 16, 2010 by George  
Filed under WODs

Jason Peters

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

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***note*** The gym will be closed this weekend due to the CrossFit Endurance Cert.

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August 9

August 8, 2010 by George  
Filed under WODs

As many rounds as possible for 20 mins of:

7 back squat  185/120lbs

10 over head lunge steps 45/25lbs

7 burpees

10 plate squats 45/25lbs

** check out Sunday’s post for our golf outing..sign up before Wednesday.

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More wisdom from ‘Starting Strength’!! (pick up a barbell)

August 3, 2010 by Brian  
Filed under Brian's Blog

I guess I harp about getting strong and what it does for you, well here I go again.  Attached is an article from a favourite site of mine…startingstrength.com.  Please read and apply liberally!

Bri

http://startingstrength.com/articles/truth_steel.pdf

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