CrossFit Niagara

NEW WEBSITE

2011-03-14T14:13:00.004-04:00

Hey there, we grew up and got us a new website.
Please visit us HERE!

February 22-26

2011-02-21T16:24:00.002-05:00

Tuesday
Barbell Complex A (add weight from last week)

Bench Press 5x5reps (add weight from last week)
Pendlay rows 3x5reps (add weight from last week)

TGU 3x10per side
Hollow rocks 3x15

Wednesday
Barbell Complex B (add weight from last week)

Push press 3x5reps (add weight from last week)
Front squat 3x5reps (add weight from last week)

AMRAP 8 minutes:
15 Thrusters
10 Chest to bar Pullups
5 Toes to bar

Thursday
Welcome to the new website!

Friday
Barbell Complex C (add weight from last week)

In celebration of the new website and general cool goings on, we'll do yet another benchmark workout, and you'll kick ass.

Saturday
Barbell Complex D (add weight from last week)

Pick one of the Olympic lifts:
Snatch
Clean & Jerk
Squat (any variation) 5x5-8 (add weight from last week)
Deadlift 1x5 (add weight from last week)

Box jumps 3reps x max height

FAMILY DAY

2011-02-19T11:13:00.000-05:00

We are open for Family Day from 10:00 - 11:30.
WOD TBA
There is lifting of course!

February 14-19

2011-02-13T11:14:00.001-05:00

Here is the week’s CrossFit class programming.
The weightlifting team starts a 4 week strength program this week.
Kevin is still dry running the “Mass Made Simple” program.
Everyone else, just keep being more awesome!

Monday
Barbell Complex A

Power cleans 5x3reps
Back squat 3x5reps

3 rounds:
1 minutes max reps
Kettlebell swings
Box Jumps
Push press 75/55 (from the ground)

Tuesday
Barbell Complex B

Bench Press 5x5reps
Pendlay rows 3x5reps

TGU 3x10per side
Hollow rock practice

Wednesday
Barbell Complex C

Push press 3x5reps
Front squat 3x5reps

AMRAP 8 minutes:
15 Wallball shots
10 Pushups
5 Pullups

Thursday
Rest day or do a missed training session

Friday
Barbell Complex D

It’s CrossFit bench mark day!
We’ll be “doing” one of the girls…yuck, yuck, yuck.

Saturday
Barbell Complex E

Pick one of the Olympic lifts:
Snatch
Clean & Jerk
Squat (any variation) 5x5-8
Deadlift 1x5 (heavy)

Box jumps 3reps x max height

FRIDAY

2011-02-11T21:15:00.000-05:00

Forgot to mention, Kevin is the Friday evening trainer now.

WARMUP:
Roll & Stretch (get your chit chat out now)
Barbell Complex (trainer's choice)

STRENGTH:
KB swings (cycle through as a group)
3 sets:
3x15 swings on 3 different weights, medium, heavy, more heavy
do 15 of one weight, move up, move up then do it again 2 more times.
Rest as needed or until there is a KB free.

CONDITIONING:
ummm...THE BEAR!
7 rounds of:
5 cycles of the following barbell complex (now you get it!)
Deadlift
Power clean (from the hang)
Front squat
Press (or push press or push jerk or thruster)
Back squat
Press (or push press or push jerk or thruster)

Hands do not leave the bar between cycles! Complete all 5 cycles per round.
If you can not then you are doing too much weight.
Start at a manageable weight, then move up each round.
If you fail, go down in weight.
This is not a timed workout, so don't rush shit for the sake of being the first one done.
You won't be awesome if you do that!
Most importantly, HAVE FUN!

PS: I'll stop by to pick up my beer for the equipment left out...thanks!

THURSDAY

2011-02-10T12:28:00.002-05:00

Reminder:
Please be sure to register for classes at least 24 hours in advance - something many are neglecting and/or forgetting to do.
For 6am classes, please txt Justin - ask him for his number (he may not want it on the interwebz)
For evening classes, contact the head honcho...me via email and/or txt - if you can't find how to do that, we should really have a talk soon.

Thanks, and I await the barrage of emails and txts announcing your collective arrivals.

Now, down to biznass!

Back squat 3x5
Bench Press or Press 3x5
Deadlift 1x5 or Power clean 5x3

All sets are "by feel" and must be challenging!
Get heavy, and rest plenty between sets.

WEDNESDAY

2011-02-09T21:45:00.000-05:00

WARMUP:
Roll & stretch
CF warmup 3x15

PART A
4 rounds of:
5 clean and jerks 135/95
10 pull ups
15 burpees
1 minute rest

PART B
Sit-ups 3x15
Hollow rocks (practice)

TUESDAY

2011-02-08T21:06:00.002-05:00

Just a few announcements and stuff...

- Sorry for the lack of update on Monday, I'd like to say it was so the WOD was an extra special surprise, but I just got busy (lazy) and didn't update the blog.

- There is a new "real" website in the works - with online reoccurring billing (I won't have to chase you down with my stick anymore)

- We are taking on yet another trainer this month who will hopefully be coaching a new 6:30pm class starting March 2. His name is Ryan and he will shadow for this month like Justin did. Ryan is also joining the weightlifting team to compete next year.

- There are many new people joining lately, please welcome everyone like we always do, with open hands and hearts. The community we are building is amazing!

- The weightlifting team had a great competition this weekend at Winterlift in Toronto. Kim and Kevin both won bronze for their weight classes. Will lifted 6 for 6 (he didn't miss a lift) and PR'd on his clean and jerk.

- A few of the weightlifting team are dry-running Dan John's "Mass Made Simple" program, you'll get a chance to do what they are doing in the future if it proves to be beneficial, which I'm sure it is, it's Dan John after all...

- If you want to join the weightlifting team, please talk to me ASAP, only 22 weeks until the new competition season begins!

In lieu of the competition on Saturday, your Tuesday WOD is:

Snatch (work to a heavy single, take 3 attempts at a new max) 20 min.
Rest 10 min.
Clean and Jerk (work to a heavy single, take 3 attempts at a new max) 20 min.

- one more thing, you are awesome!

FRIDAY

2011-02-04T21:32:00.000-05:00

We are closed Saturday for Winterlift!

WARMUP:
Roll & Stretch
Barbell Complex "you choose"
Perform one of the complexes you've done before and try a heavier weight.
Not a weight you fail at, but a weight that is challenging for a WARMUP!

CONDITIONING:
60 Kettlebell swings "russian"
10 Pullups
40 Kettlebell Goblet Squats
20 Pushups
20 Kettlebell one handed swings (10 per)
40 Situps
10 Kettlebell swings "american"
60 Squats

THURSDAY (Wednesday)

2011-02-03T13:05:00.001-05:00

Read this!

WARMUP:
Roll & Stretch
Barbell Complex E x 8 reps each

STRENGTH:
Push Press 3-3-3-1-1-1

CONDITIONING:
Part A
3 Rounds
20 Kettlebell swings
15 Pullups
10 Ring Pushups (pushups)

Part B
TGU 2x5 side (go heavy)

TUESDAY & SNOW!

2011-02-01T10:36:00.004-05:00

Due to the impending "snowpocolypse", we are planning to cancel all Wednesday classes.
I think living is far better for your fitness and performance than possibly taking your's or another's life by driving during a storm.
Stay home and eat, sleep and recover. Go shovel if you must do something!

Tuesday is opening lift testing and retesting for the weightlifting team.
If you are in the gym today for open gym, please be aware that the team requires great concentration when training today and doesnt need you yelling or throwing something on the ground loudly when they are about to lift or halfway through a lift.

OPEN GYM WOD:
1-2-3-4-5-4-3-2-1
Kettlebell clean
Kettlebell press

If there are two of a weight you can handle, then do this with two Kettlebells.
If there is only one, then complete each round with one arm, THEN alternate.

Finish with max plank holds x 3
Hanging leg raises 3 x 10-15

MONDAY

2011-01-30T16:44:00.002-05:00

WARMUP:
Barbell Complex A x 8 reps (add 5-10 from last week)

STRENGTH:
Front squat
3-3-3-1-1-1
(yep, it's PR day! Let's see those big numbers)

CONDITIONING:
AMRAP 8 minutes
3 power cleans
6 pushups
9 squats

FRIDAY

2011-01-28T21:05:00.000-05:00

WARMUP:
Roll & Stretch
Barbell Complex C x 8 reps each

Part A
15, 12, 9
Overhead Squat 135/95
Burpees

Part B
5 rounds:
20 Wallball shots
10 Broad Jumps (minimum of 6 feet per jump, each mat is 6 feet long)

THURSDAY

2011-01-27T11:56:00.002-05:00

We are closed this Saturday for the Element CrossFit Overdose Rx competition in Missisauga.
Sorry for the inconvenience.

Today's post is forthcoming...

WEDNESDAY

2011-01-25T19:21:00.003-05:00

WARMUP:
Roll & Stretch
Barbell Complex B x 8 reps each

STRENGTH:
Push Press 3-3-3-1-1-1
(these are comfortable maxes, not trying to bust any PR's this week!)

CONDITIONING:
Part A
5 Rounds
20 Kettlebell Swings
15 Ring Rows
10 Pushups

(Set up rings so you can dead hang without touching the floor. Also, put your feet on a box or bench - if you can)

Part B
Deadbug Series

As you may have noticed, there is no "for time" business for daily conditioning workouts. The time component of most of these workouts is not important. We will do some benchmark workouts during the cycle, but the strength component weighs heavier in importance...get it, weighs heavier?! Yep, comedy gold Jerry!

MONDAY

2011-01-24T16:58:00.001-05:00

WARMUP:
Barbell Complex A x 8 reps each

STRENGTH:
Front squats 3-3-3-1-1-1
(these are comfortable maxes, not trying to bust any PR's this week!)

CONDITIONING:
Part A
AMRAP 6 minutes:
10 Push press (select a challenging weight)
10 Pullups

Part B:
3x30 Weighted situps (use a heavier weight each set)

THIS SHIRT

2011-01-23T20:39:00.000-05:00

Hey there, follow this link and support a great cause this weekend!
Plus, we can all wear a really sweet shirt and look really hot in them...well, I will at least!

SATURDAY WEIGHTLIFTING

2011-01-22T12:06:00.000-05:00

10-1 as scheduled this week.
We are closed next Saturday, January 29 and Saturday, February 5 for competitions.

FRIDAY

2011-01-21T09:53:00.002-05:00

WARMUP:
Do some barbell movements
Pick some movements from the green board
Roll and stretch

WOD:
70 burpees
60 sit-ups
50 kettlebell swings
40 pullups
30 handstand pushups

Scale appropriately by reducing reps.
Use a band for pullups or ring rows.
Substitute pushups for HSPU.
If you can't do a full depth HSPU, then set up a guide to tap your head down to for every rep.
If you cannot, then bring your goal higher.
Don't set up a guide and then not hit it during the HSPU.
Do not rush HSPU for the sake of a good "time".
Time means nothing if you are forsaking movement.
Have a good workout.

THURSDAY & CANCELLED CLASS

2011-01-20T10:33:00.004-05:00

Friday 6am class is cancelled.
Contractors are coming to repair the heating.
Sorry for the inconvenience.
All others classes are not affected.
Thanks.

Benchpress 5-5-5-3-3-3
Pendlay rows 3x5

3 sets:
20 weighted sit-ups
10 Kettlebell clean and push press
(KB cl+pp can be done single or double. Either way, it's 10 per arm)

WEDNESDAY

2011-01-19T22:00:00.000-05:00

Again, another product that makes you fitter and life easier...angry sigh!

WARMUP:
15 Shoulder dislocates
15 Pushup
15 Walking lunges
15 Lateral lunges
15 Squats

STRENGTH:
Push press 5-5-5-3-3-3

CONDITIONING:
3-5 rounds of:
10 Box jump
10 Pull-ups
10 Kettlebell swings
10 Walking lunges
10 Knees to elbows
10 Wall ball shots
10 Burpees
10 Double unders

TUESDAY

2011-01-18T09:33:00.003-05:00

Open gym is extended until 7pm tonight.

This is actual strength, not "core" strength.

Snatch 78%x1x4
Clean & power jerk 73%x1x4
(follow each clean and jerk with 3 box jumps)

Max pullups x 3
Weighted sit-ups 3x30

MONDAY

2011-01-16T16:44:00.002-05:00

WARMUP:
Junkyard Dog

STRENGTH:
Front Squats 5-5-5-3-3-3 (by feel)

CONDITIONING:
For time:
Row 500 meters
150 Double-unders
50 Burpees

FRIDAY

2011-01-13T20:00:00.002-05:00

Watch yesterday's video!

Here's a great little documentary about Joe DeFranco and his gym.

WOD Video from the Mainsite [wmv] [mov]

WARMUP:
3x15 each
Shoulder Dislocates
Band pulldowns
Pullups
Squats

WOD:
21-18-15
Calorie row
Burpees
Sumo deadlift highpull 75/55
Kettlebell swings 55/36
Wall ball shots
Thrusters 75/55

THURSDAY

2011-01-13T09:26:00.002-05:00

I can’t tell you how many times I’ve had athletes say, "You didn’t even make me puke" after a workout. My response is usually, "I didn’t make you puke because I didn’t want to make you puke. Making you puke would be easy. Getting you stronger, faster and more flexible actually takes some work."

Joe DeFranco

WEDNESDAY

2011-01-12T21:44:00.004-05:00

Gary Taubes new book "Why we get fat..."

Have free time to listen to a PODCAST?

WARMUP:
Burgener Warmup

STRENGTH:
Push Press 5-5-5-3-3-3

Mobility Work, let's get loose!

TUESDAY

2011-01-11T21:10:00.001-05:00

Miranda Oldroyd on Mainstie WOD SATURDAY 110108 - video [wmv] [mov]

"Core" Stability "Training" by Mark Rippetoe

Overhead squat 85%x1; 75%x2x2
Power snatch 82%x1x4
Power clean & power jerk 82%x1x4

3 sets:
10 kb snatch/arm
15 hanging leg raises

MONDAY

2011-01-10T20:48:00.003-05:00

WARMUP:
Junkyard Dog

STRENGTH:
Front Squats 5-5-5-3-3-3 (by feel)

CONDITIONING:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

Crystal 250 (green+yellow bands)
J.F. 158 (ring rows)
Danielle 234 (green+yellow bands)
Sandra 229 (red band)
Donna Lee 285 (ring rows)

FRIDAY

2011-01-06T16:59:00.002-05:00

A little light reading from CF Kingston

10-9-8-7-6-5-4-3-2-1 reps of:
Chest-to-bar pull-ups (pull-ups)
Box jumps
Sit-ups

WEDNESDAY

2011-01-05T21:01:00.000-05:00

WARMUP:
Burgener warmup

WOD:
Three rounds of:
10 Deadlifts 70% of Monday's best
50 Double-unders

TUESDAY

2011-01-04T10:46:00.002-05:00

Overhead Squat (work up to) 80%x1; 70%x2x2
Power snatch 80%x1x4
Power clean + power jerk 80%(of PC)x1x4

4 sets (not for time!):
10 kipping pullups
10 sandbag muscle snatches

MONDAY

2011-01-02T10:18:00.002-05:00

Monday Classes @ 12:00 & 5:30

Deadlift 1-1-1-1-1-1-1 reps

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

FRIDAY

2010-12-30T15:43:00.003-05:00

Hey gang, sorry no 4-6 open gym today (Thursday).
I've got a stomach flu and don't want to infect y'all.

FRIDAY NEW YEAR'S LAST HOORAH!

10:00am Class

Just guess what workout we're doing?

Bring a friend or family member!
If they join, you get 50% off next months training!

WEDNESDAY

2010-12-29T21:21:00.005-05:00

From CrossFit.com

WARMUP:
Barbell Complex x 3 TBA

LIFTING:
Back Squat 3 sets x 5 reps (by feel)

WOD:
5 rounds of:
1 15ft rope climb or 15 pullups
5 Handstand Pushups or 15 inverted pushups
10 Pistols or 50 airsquats)

TUESDAY

2010-12-28T21:50:00.000-05:00

WARMUP
CFWU 3x15

WOD
AMRAP 20 minutes of:
500m row
40 Wallball shots

MONDAY

2010-12-27T12:37:00.001-05:00

UPDATE!

There is no 6am class today, it's a HOLIDAY!
We're having a 12:00 and 5:30 class tomorrow only.

WARMUP
Barbell Complex - TBA

WOD
3 rounds of:
30 Double unders
25 Pullups
20 Cleans (not power if possible) 135/95

OPEN GYM

2010-12-26T09:32:00.001-05:00

Open from 10-12 today.

WEDNESDAY

2010-12-22T05:49:00.001-05:00

"Holiday Helen"

3 rounds of:
400m run in the snow (OH JOY!)
21 Kettlebell Swings
12 Pullups

TUESDAY

2010-12-21T11:46:00.002-05:00

OPEN GYM 4-6

Please remember to bring some non-perishable food for the Food Drive bin!

No scheduled WOD today.
Come in, do some lifts, work some tech.
Pick a fav!

Tomorrow, there is an outdoor run, so dress appropriately!

MONDAY

2010-12-19T22:21:00.002-05:00

1. Row 500m
15-12-9
Pullups
Pushups
Situps
Squats
Row 500m

2. Ten rounds for time of:
15 Deadlift 135/95
15 Pushups

HOLIDAY HOURS

2010-12-17T10:25:00.000-05:00

DECEMBER
Saturday 18 - CLOSED
Monday 20 - Regular hours
Tuesday 21 - Open gym 4:00-6:00
Wednesday 22 - Regular hours
23, 24, 25 - CLOSED
Monday 27 - Regular hours
Tuesday 28 - Open gym 4:00-6:00
Wednesday 29 - Regular hours LAST WOD OF 2010!

JANUARY
Welcome back Monday 3 - Regular hours

THURSDAY

2010-12-16T13:36:00.001-05:00

Open gym 10:30-1:00 & 4:00-6:00
Crossfit class 12:00

Don't forget about the Xmas party!
Friday, December 17 - 7:00 @ Frescos.
Please bring a nonperishable food item, Ashlea will collect for our first annual food drive.

Thanks!

WEDNESDAY

2010-12-15T06:33:00.002-05:00

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

TUESDAY

2010-12-14T21:33:00.000-05:00

OPEN GYM 4-6

1. Overhead Squat 1-1-1-1-1
2. Front Squat 1-1-1-1-1
3. Back Squat 1-1-1-1-1

Increase weight across all sets.
Go for comfortable singles, not necessarily a 1 rep max.
If you fail at any lift 2 times, back off on weight and complete 1 set and move on to the next lift.

MONDAY

2010-12-13T19:36:00.000-05:00

WARMUP
CFWU (strict pullups) x 3 x 15

WOD
3 rounds of:
1 minute max reps of Wall Ball Shots
1 minute max reps of 15 ft. Rope Climb
1 minute max reps of Row
1 minute max reps of Burpees
1 minute max reps of Kettlebell Swings

SATURDAY

2010-12-11T08:10:00.002-05:00

Power Clean 1 RM
Squat 1 RM
Bench Press 1 RM
Deadlift 1 RM

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.

FRIDAY

2010-12-10T21:40:00.000-05:00

WARMUP
Burgener warmup
then,
3x15 ft. rope climb

WOD
3 rounds of:
100 squats
50 pushups
25 pullups

THURSDAY

2010-12-09T15:05:00.001-05:00

Open gym with Donna Lee today 4-6.
Catch up on a WOD you missed or practice some skills.

WEDNDESDAY

2010-12-08T21:05:00.000-05:00

WARMUP
Junkyard Dog

CrossFit
Turkish Getups 3x10

Then,

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Overdose Rx & Weightlifting
1a. Clean from the hang 5x3 sets
1b. Overhead squat 5x4 sets
then...
12 minutes on the minute
200 m row*
*penalty = 5 burpees for every 200m not rowed with 1 minute.

TUESDAY

2010-12-07T22:40:00.001-05:00

CrossFit et al

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

MONDAY

2010-12-06T21:06:00.000-05:00

WARMUP
Junkyard Dog

CrossFit
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Overdose Rx & Weightlifting
1a. Power jerk+ jerk grip overhead squat: by feel x(2+5)x3 sets
1b. Romanian dead lift (as low as possible without shins angling forward): by feel x10x3
then...
10 Rounds
0:30 Row @ 90% effort
15 Double Unders
10 Burpees
0:30 rest

FRIDAY

2010-12-03T20:48:00.000-05:00

WARMUP
Burgener Warmup

LIFTING
*Deadlift 5-5-5-5-5-5-5 reps
(30 minutes max.)

WOD
AMRAP 15 minutes:
5 Pull Ups
7 Push Press 95/65
9 Knees to Elbows

*if you fail at a set of 5 twice, call it quits.

HOLIDAY (Christmas) PARTY

2010-12-02T10:16:00.000-05:00

Friday, December 17.
Details TBD

THURSDAY

2010-12-02T07:40:00.001-05:00

Open Gym 1600:-18:00

WOD
5 rounds of:
Row 500m
30 Box jumps
30 Wallball shots

WEDNESDAY

2010-12-01T20:51:00.000-05:00

WARMUP
3 rounds of:
Samson Stretch (hold for 30 seconds a side)
15 Shoulder dislocates (bring hands closer after each rep)
15 Overhead Squats (maintain an erect torso, take hip to proper depth)
15 Situps (on Abmat)
15 Back Extensions (on GHD)
15 Pullups (strict)
15 Ring dips

As a group, perform Samson stretches together, only changing sides on call of the trainer.
Then, take to a station and perform 15 reps on call of the trainer.
Rotate to next station when all reps are completed.
Act as a group, not an individual trying to get done first.
Perform each moment as practice.
Perfect practice makes perfect.
Shitty movement makes you shitty...

WOD
Five rounds:
5 Thrusters*
10 Pullups (kipping allowed)
15 Burpees

*use 135 or 95. Competitors use 155.

TUESDAY

2010-11-30T21:45:00.000-05:00

NOTICE: One class on Tuesday 5-6 open gym this week.

LIFTING
Back Squat 1-1-1-1-1-1-1 reps

WOD
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Record reps for all

MONDAY

2010-11-29T20:26:00.000-05:00

REMINDER: Membership fees are due on or before December 1.

WARMUP
Junkyard Dog

LIFTING
1 RM Clean (power or full - your choice)
1 RM Bench Press
1 RM Overhead Squat

You have 15 minutes to complete each.
If you haven't maxed out in the allotted time - move on.
Don't waste time making attempts you can't complete!

SATURDAY

2010-11-27T22:10:00.002-05:00

WARMUP
Burgener Warmup

CrossFit
LIFTING WOD
15 Deadlifts
50 Pullups
12 Deadlifts
40 Pullups
9 Deadlifts
30 Pullups
6 Deadlifts
20 Pullups
3 Deadlift
10 Pullups

Use 225 or 155 for deadlifts

WOD WOD
3 rounds of:
50 Double Unders
50 Back Extensions

Weightlifting
LIFTING
Power Snatch 80%x2x3 sets
Power Clean 85%x2x3 sets
Push press 75%x3x2 sets

NO MAX LIFTS TODAY!!!

There are lots of options today, hope you all have fun!
Be safe and have a good weekend.

FRIDAY

2010-11-26T20:32:00.001-05:00

WARMUP & SKILLZ
Practice any of the following for 30 minutes:
Pistols (Single legged squats)
Double Unders
Kipping Pullups*
Muscle Ups^
Any other exercise you can't do!

*If you are using the yellow band, try without - keep trying, work on the movement, rest, try again
^If you are close, keep at it...rest between attempt and don't get angry, get better!

WOD
3 Rounds for time of:
10 Clean and jerks**
30 Situps

**Overdose Competitors use 155
Otherwise 135/95 is the Rx'd weight

WENDESDAY

2010-11-24T20:31:00.001-05:00

NOTICE: There is no open gym on Thursday this week, sorry for the inconvenience.

WARMUP
CrossFit Warmup x 1 round of 15's

STRENGTH
Deadlift 3-3-3-3-3

CONDITIONING
100 Burpee Pullups*

*if you use an assistance band for pullups, do a set of burpees and then an equal amount of pullups after until you've reached 100.

TUESDAY

2010-11-23T20:43:00.000-05:00

WARMUP
Burgener warmup

CrossFit
"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Record reps for both exercises in all rounds.

Scale bench press to .75 BW, .5 BW or .25 BW

Weightlifting
Clean 70%x2x3
Clean Pull 80%x3x2
Clean Deadlift 105%x3x2
Front squat 80%x5x3

HELP FIGHT CANCER

2010-11-22T09:04:00.002-05:00

Our friends at CrossFit Kingston are doing a T-Shirt fundraiser to support one if their members.
If you'd like to purchase a shirt, please fill out the form at the gym this afternoon.
Andy needs the order by Wednesday.
Thanks for helping out!

TRAINING SCHEDULE UPDATE

2010-11-22T07:38:00.002-05:00

Mon-Wed-Fri
06:00 & 17:30

Mon-Wed-Thurs
12:30-13:00

MONDAY

2010-11-21T21:22:00.001-05:00

WARMUP
Junkyard Dog

STRENGTH
Push Jerk 1-1-1-1-1-1-1

CONDITIONING
"The Chief"
AMRAP 3 minutes
3 Power Clean 135/95
6 Push Ups
9 Squats
rest 1 min
Repeat 5 times

FRIDAY

2010-11-19T21:12:00.001-05:00

WARMUP
Burgerner Warmup

LIFTING
Snatch Balance (technique)

CONDITIONING
Seven rounds of:
7 Power Snatch 95/65
7 Snatch Balance 95/65
7 Overhead Squats 95/65

THURSDAY

2010-11-18T22:13:00.002-05:00

There is a 12:30 lunchtime WOD today.
Open gym is from 16:30-18:00

LIFTING
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

CONDITIONING
Tabata Row
Rest 1 minute
Tabata Situps
Rest 1 minute
Tabata Pushups
Rest 1 minute
Tabata Squats

Lunchtime WOD participants will do one or the other.

WEDNESDAY

2010-11-17T19:20:00.000-05:00

WARMUP
Bear complex with barbell only

LIFTING
Power Clean 1-1-1-1-1-1-1

CONDITIONING
3 rounds for time of:
50 Wallball shots
25 Pull-ups

TUESDAY

2010-11-16T17:42:00.000-05:00

WARMUP
Burgener warmup

CrossFit
LIFTING
Thrusters 3x15

CONDITIONING
Five rounds of:
400m run
25 Sit-ups
25 Good mornings

Weightlifting
Snatch 70%x2x3
Snatch Pull 80%x3x2
Snatch Deadlift 105%x3x2
Back squat 80%x5x3

MONDAY

2010-11-15T11:29:00.000-05:00

WARMUP
Junkyard Dog

STRENGTH
Good mornings 3x15

CONDITIONING
Three rounds for time of:
12 Muscle-ups*
75 Air Squats

*scaling is either MU progression or 3 pullups/1 dip

SUNDAY

2010-11-14T11:25:00.003-05:00

We are open today from 13:00 - 15:00

Feel free to go in and do some skill work - muscle-up progressions???

WOD

AMRAP 12 minutes of:
400 meter run
5 Deadlifts

Choose your own deadlift weight.
Is using a lightweight and getting more rounds on the board better?

SATURDAY

2010-11-13T08:24:00.000-05:00

"Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

FRIDAY

2010-11-11T21:42:00.002-05:00

On so end a week of girls in honour of my new daughter Thea...enjoy!

1. Burgener warmup

2. 5 x max handstand pushups (or max handstand hold)

3. 3 attempts at vertical jump test

4. "Grace"
30 Clean and jerks for time

THURSDAY

2010-11-10T20:08:00.002-05:00

Class @ 12:00
Open Gym 16:00-18:00

"Barbara"

5 Rounds of:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest precisely 3 minutes between rounds.

WEDNESDAY

2010-11-09T18:54:00.002-05:00

WARMUP
Junkyard Dog

1. Overhead Squat 5 sets of 3 reps
(do not take any set to failure)

2. "Elizabeth"
21-15-9
Power cleans 135/95
Ring dips

TUESDAY

2010-11-08T20:56:00.001-05:00

OPEN GYM 4-6

1. Squat 3x5 (use 80% from Saturday)

2. Press 3x5 (use 80% from Saturday)

3. Power clean 5x3 (work to heavy triplets)

MONDAY

2010-11-06T15:24:00.003-04:00

Monday 6am class cancelled.

WARMUP
Burgener Warmup

PART 1
3 Rounds
7 Hang Clean + 7 Push Press @ 70% 1RM
2 Minute Row
2:00 minute rest

PART 2
3 Rounds
5 Back Squat @ 80% 1RM
2 Minute Burpees (Goal=1 every 0:05)
2:00 minute rest

FRIDAY

2010-11-05T00:00:00.000-04:00

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

THURSDAY

2010-11-04T13:28:00.001-04:00

OPEN GYM 4-6

Pick one of "The Girls" from the board and either practice it or go for a PR.
Work on your skills testing.

WEDNESDAY

2010-11-03T21:07:00.000-04:00

1. 2 sets:
20 Air Squats
10 Jump Squats
5 Tuck Jumps
5 Knee Jumps

2. Work up to Heavy Front Squat

3. 5 sets:
2 Front Squat @ 80% 1RM
5 Box Jumps (land standing erect)
Rest 2-3 minutes between each

TUESDAY

2010-11-02T08:27:00.003-04:00

OPEN GYM
4:30-18:00

IT'S MOVEMBER BOYS; GROW THOSE MOUSTACHES!!!
THERE'S A PRIZE FOR THE BEST MOUSTACHE VOTED ON BY THE WOMEN OF THE GYM.
(and we all know how much women love moustaches...)

1. Pull-up Ladder 1-2-3-4-5-4-3-2-1 (strict, overhand grip)

2. 3x20 Air Squat
3x20m Walking Lunge (10m Forward, 10m Backward)
2x20m Overhead Walking Lunge w/ plate (10m Forward, 10m Backward)

3. Work Up to 1RM Turkish get-up.

MONDAY

2010-10-31T17:21:00.003-04:00

Reminder:
It is November 1 and membership fees are due.
Thank you.

WARMUP
Junkyard Dog

STRENGTH
Work up to heavy Deadlift

CONDITIONING
10-9-8-7-6-5-4-3-2-1
Deadlift @ 115% BW
Ring Push-up
Pull-up

Then:
4x max push press w/ barbell
(30 sec. Work/30 sec. rest)

FRIDAY

2010-10-28T21:10:00.003-04:00

1. 4 x 15 seconds on/15 seconds off
Mountain Climbers

2. As a cohesive unit:
2x20 Squats
2x10 Squat jumps (thanks J.H.)

3. Kettlebell swing progression
3x10 light
3x10 medium
3x10 heavy

4. AMRAP 30 min of:
30 Box Jumps
30 Push Press
30 Pull-ups

WEDNESDAY

2010-10-27T10:29:00.001-04:00

Thursday
CrossFit class @ 12:00
Open gym 16:00-18:00

Overhead Squat 5-5-5
Front Squat 3-3-3
Back Squat 1-1-1

TUESDAY

2010-10-26T14:57:00.002-04:00

OPEN GYM 5:00-6:30

Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1

MONDAY

2010-10-25T19:19:00.001-04:00

CrossFit Class @ 12:00 today with Donna Lee.

WARMUP
Burgener Warmup

POWER
Power Clean from rack/blocks @ 70%x3x5

CONDITIONING
400m run
25 burpees
200m run
25 burpees
800m run
25 burpees
200m run
25 burpees
400m run

SUNDAY

2010-10-24T15:54:00.001-04:00

Open Gym
12:00-2:00

WOD
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Your membership fees

2010-10-24T11:25:00.003-04:00

3-days a week membership = $135

Based on a 4 week month, you get ~12 workouts a month.
$135/12 = $11.25 a session

Unlimited membership = $160

Based on a 4 week month, you get ~20 workouts a month.
$160/20 = $8.00 a session

3, 6 and 12 month memberships are available if you wish to save more!

SATURDAY

2010-10-23T08:40:00.000-04:00

MAX DAY

1RM Snatch
1RM Clean & Jerk
1RM Front Squat

OPEN GYM

2010-10-22T15:00:00.002-04:00

New "Open gym" policy:

We introduced the open gym days to allow some flexibility in everyones schedules; ours included.
If you are a 3-day a week member, coming to an open gym training session is a training session.
If you are an unlimited member, then this is just another training day for you.
There is a WOD that you can do, or a lift or two. You can also work on skills that you are lacking or need to improve.
If you are just hanging around and enjoying the social aspect of the gym, then it's obviously not training, but please don't confuse the issue by coming in to train and just spend the time talking - that just a waste of everyone's time.
We apologize if there was any confusion.
Thanks.

FRIDAY

2010-10-21T20:27:00.002-04:00

WARMUP
Junkyard Dog

STRENGTH & CONDITIONING
1. 3 rounds of:
10 x Jerk @ 135/95
Row 2 minutes
Rest 2 minutes

2. 3 rounds of:
12 Back Squat @ 155/105
Jump Rope 2 minutes
Rest 2 minutes

3. 3 rounds of:
8x Pull-ups
8x Push-ups
8x GHD Sit-ups
8x Push press @ 95/65
8x KB Swing @ 55/36
8x KTE
Rest one minute

THURSDAY

2010-10-21T06:52:00.001-04:00

OPEN GYM TODAY
12:00 - 3:00
4:00 - 6:00

Enjoy a past workout you missed, work on skill testing, try something new, work on something old that you can't do or...

WARMUP
Barbell Complex:
5x Power Snatch
5x OHS
5x Back Squat
5x Good Morning
5x Bent-over Row
5x Deadlift

Two sets @ 75#, two sets @95#

LIFTING
Power Clean
90% x 2 reps x 3 sets
80% x 3 reps x 3 sets
70% x 5 reps x 3 sets

Then,
1 minute static hold with 2 KBs straight out to sides
Five sets, rest one minute between sets

WEDNESDAY

2010-10-20T13:03:00.003-04:00

THURSDAY HOURS
12:00 - 3:00
4:00 - 6:00

WARMUP
1 round CF warmup

STRENGTH & CONDITIONING

1. 5 rounds of:
10 Burpees
10 KB Swing
100m sprint
(rest one minute)

2. 50 single-arm KB OHS

3. 3 rounds of:
Ring Support
KTE (reps)
GHD Plank Hold (face-up)
Abmat Sit-up (reps)
(work:rest 30:15)

2010-10-18T09:30:00.000-04:00

OPEN GYM TODAY
11:00 - 13:00

MONDAY

2010-10-17T19:56:00.002-04:00

WARMUP
With a partner and a medicine ball:
10xBall toss sit-up
10xBall slam burpees
Then,
Partner Pull-up Ladder 1-2-3-4-5-6-5-4-3-2-1

STRENGTH & CONDITIONING

1. 2 rounds:
Bent-over Row & Pull-up:
8/8 @ 95/65
8/8 @ 115/85
6/6 @ 135/95

2. 5 rounds:
10 Ring Dips
Bear crawl (2 lengths of gym)

I don't think it needs to be said...but, no kipping pullups on this one!
Workout 1 is not for time.
Workout 2 IS for time.
Enjoy!

FRIDAY

2010-10-15T15:34:00.001-04:00

WARMUP
Work with a partner: keep a KB moving for 5 minutes, variety of movements, don't set it down

STRENGTH & CONDITIONING
3 Stations (10-15 minutes at each)

1. 1xPower Clean + 2xJerk + 2xHang Clean complex, every 30 seconds for 10 minutes.
Goal is 20 times completed - use a realistic weight to achieve goal.

2. 4x 20" Box Step-up (2 each leg, heavy) + 2x Rowing sprint start (5-8 pulls each start)
Three sets, rest between sets while partner does same.
Use any weighted object you can; barbell, dumbbell, KB, sandbag.

3. Work up to 1RM Deadlift

Daytime Classes

2010-10-13T21:05:00.001-04:00

TUESDAY
Open gym hours
17:00-18:30

THURSDAY
CrossFit 9:00
Open gym hours
11:30 - 2:30
16:00 - 18:30

WEDNESDAY

2010-10-13T20:53:00.000-04:00

WARMUP

Junkyard Dog & Burgener
*don't dilly dally on warmups!
do JYD fast and explosively, perform each movement in the Burg perfectly - it's an exercise in technique as well.

WORKOUT

Kettlebell swing progression
3 sets of:
1 pood x 10 russian swings
1.5 pood x 10 russian swings
2 pood x 10 russian swings

Then,

10-9-8-7-6-5-4-3-2-1
Press or push press (use your approx. 5RM weight, 0r 80-85% of 1RM)
Pullups (if doing press, perform strict pullups - kipping if push press)

TUESDAY

2010-10-12T14:30:00.002-04:00

OPEN GYM
We're open from 17:00 to 18:00 this afternoon for open gym.
You are welcome to come lift, WOD or work on skills.

THANKSGIVING MONDAY

2010-10-11T21:18:00.000-04:00

We are closed today for the holiday.
See you on Wednesday.
Hope you enjoyed all your dinners!

FRIDAY

2010-10-08T20:46:00.000-04:00

WARMUP
Junkyard Dog

STRENGTH & CONDITIONING
3 rounds:
10 Hang power cleans @ 50% 1RM
400m run
2 min. rest

3 min. rest

3 rounds:
10 Pullups
10 Pushups
10 Russian swings
10 Single arm KB presses (each arm)
10 K2E
10 Pullups
1 min. rest

3 min. rest

6 min. max Floor wipers
(on floor with weight, or from bars or rings)