Please remember to sign in before each class with your membership card – punishable by 3 muscle-ups each time.
Looking for some summer activities for the kids? Get your little ones and teens signed up for a FirePower Summer Kids Camp! The half-day camps run for 1 week and are incredibly fun! Coach Mitch takes them on a week of outdoor adventure, CrossFit, games, learning, stories and more!
Hey everyone, sorry about the lack of posts lately, work and court….anyway, here is a great article about the push up. Tomorrow I will try to put up a great recipe to try for the weekend.
“CrossFitters are notorious for making fun of people who go to globo gyms (present company included). People achieve their personal fitness goals in their own ways. Some may like the pace of a spin or pilates class and some may like the intensity of CrossFit. Instead of pointing out their propensity for douchiness on the elliptical, try introducing them to CrossFit. You’ll get a better reaction and won’t come off like a jerk. You were once that guy on the hacksquat machine or that girl on the eliptical. If someone made fun of you and then said CrossFit was the way to superior fitness, you would tell them to go F themselves?” read more 10 Ways to Be a Better CrossFitter from CrossFit South Bay (CA).
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
On another note, I think George got his first muscle up, it wasn’t pretty, but I think it counts, right before his Birthday, way to go George! Remember tonight is a get together for George’s b-day and we are heading to Ned Divine’s Irish Pub for some social time. Members are welcome to drop by on Tuesday evening after 7:30pm. Next year is the big 4-0!!:)
Gym etiquette review:
Bumper plates (coloured) are for dropping, they’re made of rubber. Kettlebells are not, they’re made of steel! They will cut the rubber floor and can bounce in unpredictable ways which may lead to serious injury!
During the cold months please start and finish outdoor runs from the front door, heat loss from a cracked open back door is costly!
Hand chalk is for hands, not writing on the floor! Sidewalk chalk is for writing! The hand chalk is much more expensive then the sidewalk version.
If you have one or the ability to wear a backpack or body armor you should be carrying an extra 20 lbs for guys and 12 lbs for gals.
You may partition the pull ups, push ups and squats in any order or number as needed. We recommend 5 , 10 , 15 a la cindy.
Think this is too much weight? Our Canadian brothers and sisters who are deployed in Afghanistan are carrying much more weight than this day in and day out, in oppressive heat, with mountainous terrain, and enemies trying to kill them.
20 Tire Slams
30 push ups
40 sit ups
50 air squats
Rest exactly 3 minutes in between rounds
Take your three minute break and keep track of your total times for each round. You add these together to get your final time. It would be handy to have a stop watch with you on this one, as well as your training journal. Usually Barbara consists of pull ups, but after EVA, I think the tire slams are a nice change of pace.
The key here is intensity, if you are pushing hard the rounds should be close to 3 to 4 minutes long. Sit ups can be anchored as we are looking for a high intensity met con.
Ontario CrossFit Challenge Women’s RX Results, we will post the men’s results as they come available. Great work Jen, I wish more people were there from Firepower to see your performances! Great job especially on the last wod!
WOMEN’S Rx’d
1. Emily Beers (10:12/1)(13,4,0/1)(7:47/1) Total Points=3
2. Whitney Pagnucco (13:15/2)(12,1,0/3)(8:23/3) Total Points=8
3. Kim Torgerson (14:35/4)(12,5,3/2)(8:39/4) Total Points=10
4. Jennifer morris (14:40/5)(11,5,3/4)(7:57/2) Total Points=11
5. Tracey Shillum (13:23/3)(10,5,3/5)(8:45/6) Total Points=14
6. Leanne Andali (18:00/6)(9,4,0/6)(8:40/5) Total Points=17
