WOD Febuary 19
Big dan’s turn…partners i love it!
Dan Albergaria’s Partner/ Competition WOD
Each person chooses a partner of similar athleticism and they go head to head at each station.
6 Stations, 2 min per station with a 1 min rest before doing the stations again. Total WOD time: 25 min including rest.
1) Row for meters
2) Box Jumps 20″
3) Wall Ball 20/12lbs
4) KB swings Multi/ Orange
5) Jumping Pullups
6) Push ups
At the end of each station competitors compare score and the person with the lowest score gets a point. A point is a penalty! At the end of the WOD you must do 5 burpees for every point you accumulated. If you lose every round you are responsible for 60 burpees.
If anyone is coming to the fights on either Friday night or Saturday night, location is Century Gardens Arena 340 Vodden St. E Brampton, ON 905.874.2814. Cost will be approx $12pp. Good action starts @ 7pm both nights! FirePower coaches Savard & Houle look to lead the team to victory!!
Wod Jan 02
BLACK JACK
20 burpees
1 kb swing 1.5 pood/1 pood
19 burpees
2 kb swings
18 burpees
3 kb swings
all the way down to:
1 burpee
20 kb swings
Goals
During the 5 PM class today I realized that folks struggling with things like; double unders, pull ups, etc, are maybe lacking goals. Sure, we all want to be in better shape. We come to the gym, hit the wod’s, but one year later we still can’t do a double under, etc. Maybe because we’ve accepted the mundane as normal. Not having goals is like going on a road trip without a map. Sure, we all want to acheive super elite fitness, but what we need are short term goals. I have a 455 lb max deadlift, my goal is to one day get 500 lbs. This can be attained by setting a deadline and of course, lifting big weights. I’ve put up a goal list on the white board. Join in, put up a goal and give yourself a deadline. Make it realistic, acheivable…10 more pounds in my shoulder press, kipping pull ups, or maybe handstand push ups. Next step, work on it! Come early, stay late…take advantage of open gym time, or even bust it out at home. Set a goal and go for it, your firepower family will cheer you on!!
-Brian
WOD DEC 9
“CINDY”
: 20 min amrap
- 5 pullups
- 10 push ups
- 15 squats
or
“MARY”: 20 min amrap
- 5 hand stand push ups
- 10 one legged squats ( alternating legs )
- 15 pullups
.
Housekeeping stuff:
- Hoodies: If you would like a FirePower hoody before X-Mas, email Andrea your size by TONIGHT!
- Christmas Holidays: FirePower will be closed Dec 24 to 26. We will have open gym on Dec 27.
- New Year’s Eve @ FirePower: For all you non-party’ers on NYE, you are all invited to drop into the gym for a FirePower get-together. Just a simple Pot Luck, BYOB, and some tunes. Maybe a little Rock Band too!
Kids @ FirePower
So, it’s time to rein in the free-reign kids at the gym. As you know we are a family-friendly facility, but lately this is getting a little too relaxed. We welcome our members to bring their kids , but it must be clear that kids are NOT allowed on the training floor during workouts. We have created a kids area upstairs and kids are welcome to play in the boxing area while not in use. If both classes are operating, all kids MUST be upstairs. They are interfering with safe operation of the classes and the enjoyment of other members.
Also, parents, please do not let your kids play with the water dispenser and take all the cups! We don’t mind sharing a small drink with them, but the water use is getting out of control and there are multiple floods on the laminate from kids playing with it. We don’t buy the water for your kids.
Please do not let your kids take the good whiteboard markers, they are few & far between at the gym. And lastly, do NOT let them play in the chalk. It’s unhealthy and super messy!
We want to keep the facility family friendly and need parents to be responsible for their own kids. It’s been unfair to the clean-up crew, and other members to be encumbered with so many kids running wild. By the way, this includes the Savard twins too. We all need to do a better job in this area. Thanks for you help!
Wod nov 15
” LYNNE “
Five rounds of max reps.
body weight:
- bench press
- pullups
Poll question: What body part is sore the most from yesterday?
Spencer Hendel, Body weight Overhead Squats – video [wmv] [mov]
More pictures from the event yesterday from Vinson Lee – Click here
WOD Oct 15
WOD: “Danny”
Charly Savard
complete as many round in 20 min. of;
- 30 box jumps 24″
- 20 push press 115 lbs/65
- 30 pull ups
Got a team yet for FireFighter Appreciation Day? If you want to participate but don’t have a complete team, let us know! I already have a few people looking for teams to join. Only 20 teams will be accepted so don’t wait to register! Here’s the link: http://firefighterappreciationday.eventbrite.com/
Need some poinsettias? Vikki Schembri has a great fundraiser for her high school happening now! We’ve got a bunch ordered to spruce up the gym at Christmas. Super prices! See Vikki at the gym to order yours and support her trip.
Comprehensive Bodyweight Workout List
So you think you are too busy to work out?
Ever want to figure out a workout to do on the road or at home? Travelling at work and can’t make it to the gym? What about on vacation and you feel guilty from too many margaritas and you want to hit it hard at the beach. Well here is the comprehensive bodyweight workout list from Shane Skowron. It is an amazing resource that I thought I would share with the FirePower CrossFit community.
Click here :
Comprehensive CrossFit Bodyweight Workout List
WOD – Sept 28
WOD: Karen (with a twist!)
- 25 wall ball
- 25 spider mans (1 sec hold)
- 25 wall ball
- 25 spider mans (1 sec hold)
- 25 wall ball
- 25 spider mans (1 sec hold)
- 25 wall ball
- 25 spider mans (1 sec hold)
- 25 wall ball
- 25 spider mans (1 sec hold)
- 25 wall ball
- 25 spider mans (1 sec hold)
Total = 150 wall ball, 150 spider mans
Special welcome to all new members who are joining us following the open house this past weekend. The place was packed…energy was high…and the FGB workout sucked (as usual). 
Huge thanks to all FirePower members who volunteered their time to make the day happen. You guys rock!! Have a look at the bottom of our site for the day’s pics in the Flickr Stream.
Shane drops into FirePower on his way to get married!!
Also, 1 more week until the FirePower CrossFit Super Kids after school program begins. Sign-ups are already being taken. Don’t miss out!!
WOD – September 21, 2009
WOD
Five rounds for time of:
- 155/105 pound Hang squat clean, 9 reps
- 15 ft Rope climb, legless, 3 ascents
Trainer WOD, CrossFit San Diego …[wmv][mov]
Check this video out, Dave Castro and Dutch go head to head in this workout. Even though Dave took much longer, he still did it as prescribed, which in this case was legless rope ascents. If you can do it as prescribed, then you should give it a shot, it may take a little longer, but you will see more gains by raising your expectations.
Special congrats to our incredible Team FirePower for it’s team debut at the Element Challenge on Saturday. The event was fantastic (including having to pee for time…had to be there!). Our teams placed 2nd, 4th, 11th, and 15th. Complete results on the board. Look for some pics coming this week. Here’s a few sneak peek ones for now.
WOD Sept 11, 2009
WOD – Remembering 9/11
343 has a special signifigance for firefighters as this was the number of fellow firefighters who were lost during the terrorist attacks at the twin towers in New York. This workout is in their honor. Never forget.
“343″
Row 343 metres
20 burpees
10 thrusters 95/65
2 tire flips
2 rope climbs
5 ring dips
20 box jumps 24 /20
row 343 metres
20 wall balls 20/14
10 chest to bar pull ups
2 rope climbs
10 front squats 95/65
10 kettlebell swings 70/55
5 ring dips
20 burpees
20 box jumps 24/20
10 sumo deadlift high pull 95/65
row 343 metres
30 sit ups
30 double unders
10 chest to bar pull ups
2 tire flips
10 thrusters 95/65
20 box jumps 24/20
20 double unders
row 343 metres
20 wall balls
10 chest to bar pull ups
10 sumo deadlift high pulls
5 ring dips
10 kettlebell swings 70/55
http://www.fdnylodd.com/9-11-Never-Forget/Memorials/343-Firefighters.html
