Friday, December 31, 2010

Snow fun :)

10 rounds for time:
100m sprint with snow gear on
1 snow angel - (snow gear optional)

Thursday, December 30, 2010

Let's get moving...

  • Physical inactivity is one of the five leading global risk factors for mortality and is estimated to cause 2 million deaths per year.
  • A billion people worldwide are overweight and 300 million are obese.
  • Childhood obesity in Canada has tripled over the past three decades. (Source: Shilds, M. (2005). Measured Obesity: Overweight Canadian children and adolescents. Statistics Canada, Analytic Studies and Reports. ISSN: 1716-6713
  • The New England Journal of Medicine reports that, for the first time in history, our children's lifespan could be 2-5 years less than our own. (Source:(Olshansky, S. J., Passaro, D. J., Hershow, R. C., Layden, J., Carnes, B. A., Brody, J., Hayflick, L., Butler, R. N., Allison, D. B., & Ludwig, D. S. (2005). A potential decline in life expectancy in the United States in the 21st Century. The New England Journal of Medicine, 352, 1138-1145)
  • Canadian kids are spending six hours a day in front of television, video games and computer screens - over the course of a week, that is as much time as their parents spend at work. (Active Healthy Kids Canada. (2010) Healthy habits start earlier than you think: The Active Healthy Kids Canada report card on physical activity for children and youth 2010, Toronto, ON.)

Wednesday, December 29, 2010

For Time:

Row 1000m
9 squat cleans 155/95
Row 500m
15 squat cleans 115/75
Row 250
21 squat cleans 85/65

Tuesday, December 28, 2010

Push Jerk

Monday, December 27, 2010

Slow start... great finish!

Canada defeats Russia in the World Junior Opener... oh yeah!

3 rounds:

500 m row
10 C2B pullups
15 Deadlifts

Sunday, December 26, 2010

Saturday, December 25, 2010

Friday, December 24, 2010

3 rounds
10 burpee pull ups
10 shoulder press
10 back squat
10 K2E

Wednesday, December 22, 2010

Find something you love to do and you will never have to work a day in your life...

What an impressive display of balance, agility, accuracy... do you remember the other 7 general physical skills??

Tuesday, December 21, 2010

3 rounds

Max Bench Press
Max Front squat

Monday, December 20, 2010

Back squats
Ring push ups

Sunday, December 19, 2010

"The greatest oak was once a little nut who held its ground"

Saturday, December 18, 2010

Nolan getting ready to do a few warm up reps....

Thursday, December 16, 2010

Laughter is the best medicine...

"The sound of roaring laughter is far more contagious than any cough, sniffle, or sneeze. Laughter is a powerful antidote to stress, pain, and conflict.

Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humor lightens your burdens, inspires hopes, connects you to others, and keeps you grounded, focused, and alert." ...

Time to laugh...

Life is all about asses.

You are either...

Behavin' like one,

Coverin' it,

Laughin' it off,

Kickin' it,

Kissin' it,

Bustin' it


Tryin' to get a piece of it,

Wednesday, December 15, 2010

Tabata something...

4 minutes of: 20 secs of work and 10 secs rest of each of the following
Double unders

Tuesday, December 14, 2010

What do Jenner cowboys do for fun....?

No skipping rope? ... no problem - grab a broom!
Nicely done Dan!

Oh shoulders...

7 rounds
10 back squat 65/45
10 good mornings
10 push press

Each time you set the bar down - 10 burpees

Monday, December 13, 2010

#13... lucky or unlucky??

13 ring dips
13 tire flips
13 hip ext
13 burpee pull ups
13 squat cleans
13 laps sandbag carry
13 box jumps
13 kb swings
13 deadlifts
13 GH Sit ups
13 ring push ups
13 pistols
13 cal row

Sunday, December 12, 2010

"You can never cross the ocean unless you have the courage to lose sight of the shore."
Christopher Columbus

Friday, December 10, 2010

"Well behaved women rarely make history" ;)

Laurel Thatcher

Ellen and Rena "hangin around"

Thursday, December 9, 2010

Complete as many rounds as possible in 6 min of:
5 Kettlebell sumo deadlift high pulls
5 Kettlebell push press
5 Kettlebell swings

rest 3 min then

Complete as many rounds as possible in 6 min of:
5 Medicine ball slams
5 Medicine ball thrusters
5 Medicine ball hollow rocks

Pam and Hammy rocking out the wod

Wednesday, December 8, 2010

Matthew's 30th Birthday Wod

3 rounds
30 sec - Max rep thrusters
30 sec - shot of tequila

Matthew sporting his "Duster for Dollars"

Monday, December 6, 2010


kettle bell snatch
pull ups

Sunday, December 5, 2010

Importance of stretching...

Isaac making sure mom gets her stretches done!

Some benefits of stretching include:
  1. Improves muscle balance around joints and increase range of motion in these areas
  2. Increases blood flow and increased oxygen to all areas of the body
  3. Decrease muscle stiffness
  4. Increased flexibility
  5. Better posture
  6. Aids in stress management and mental clarity
" Knowing others is intelligence; knowing yourself is true wisdom...."

Saturday, December 4, 2010

Snow Day....

Hidden Valley Ski Resort, Elkwater opens today! Grab your board, skis or snowshoes and head out for some CrossFit snow fun...

Friday, December 3, 2010

Cocos nucifera...

Click below to read some info on coconuts:

Coconut Research Center

Why coconut?

Thursday, December 2, 2010

Lethbridge Rips
bi lateral stabilization fly's 10lbs 10x
Ring side stabilization
ring squats

Med Ball Box Jumps 15
Med Ball Rolls 40 ft PU position
Deadlift BW 15

Oops.. Wednesday's wod :)

30 jumping squats
15 push ups
30 box jumps
15 pull ups
30 split squats
15 push ups
30 squats ur choice: OVH, Front, Back, or any combo

What was the WOD?

Tuesday, November 30, 2010

love being - might be a bit much

Kiesha in Zurich from kedarvideo on Vimeo.

Deadlift 225/185
Ring Dips

Monday, November 29, 2010

Wednesday, November 24, 2010

Oh yeah Matt! Drive it up!

Nice L - Sit Hold Genny!

Mom and daughter enjoying a post work out stretch! Nice job girls!
100 ring push ups
100 OVHS

Tuesday, November 23, 2010

power clean


Monday, November 22, 2010

5 rounds

2 muscle ups
10 squats

Sunday, November 21, 2010

First snowshoe run of the season...

Temp: -16 Sun with some cloud
Conditions: 10 inches powder :)
Beer: Cold and gluten free of course!
The view from my front step this morning...

"It's not what you look at that matters, it's what you see..." Henry David Thoreau

Friday, November 19, 2010


Kettlbell swings
Ball slams (heavy med ball)
Box jumps

Wednesday, November 17, 2010

5 rounds each of the 3 sets with 5 min rest between sets

5 pull ups
10 push ups
15 squats

10 kettlebell swings
15 burpies

5 Shoulder Press
10 Deadlifts
15 front squat
(use the same bar)

Coach Bergenger presents...

Tuesday, November 16, 2010

Clean and Jerk

then 3 rounds

15 burpees
15 med ball cleans

Monday, November 15, 2010

For the Degu...

3 rounds

2x carry twice body weight in plates 10m meters
stack those weights and jump on 10 times
15 wall balls
10 single arm kettlebell thrusters

Sunday, November 14, 2010

" The steeper the mountain... the harder the climb...
the better the view from the finish line... "

Awesome Colleen!

Thursday, November 11, 2010

Lest We Forget...

No regular classes today
Group WOD @ 11:30

Wednesday, November 10, 2010

Snatch/Ring Dip

15 Snatches
15 Ring Dips

10 Snatches
10 Ring Dips

15 Snatches
15 Ring Dips

10 Snatches
10 Ring Dips

Tuesday, November 9, 2010

5 rounds

3 Deadlifts
400m Run
20 Walking lunges

Monday, November 8, 2010

3 rounds for time:

31 kb swings
21 pullups
15 K2E

Sunday, November 7, 2010

"The most wasted of all days is one without laughter" E.E Cummings

Fall Back...

(AP)--- Turning your clock back on Sunday may be good for your heart. Swedish researchers looked at 20 years of records and discovered that the number of heart attacks dipped on Monday after clocks were turned back an hour, possibly because people got an extra hour of sleep.

Saturday, November 6, 2010

U pick...

Heavy Dead lifts

10k trail run - last 5k into wind :)

Hang with Jenner cowboys weaning calves... cool down with Martini

Wednesday, November 3, 2010

Squat, squat and squat some more...

Back squat
Front squat
Overhead Squat

Words of Wisdom

"Stick with basics and when you think you have mastered them its time to start all over again, begin anew-- again with the basics --this time paying closer attention"...
Coach Glassman

Monday, November 1, 2010


A cool 430 lbs... awesome job Nolan!

Asher cheering mom on

Oh Genny... too much Halloween candy!

Sunday, October 31, 2010

Happy Halloween

Halloween Trivia:

Halloween was originally called Samhain, and marked the beginning of the Celtic New Year.
Samhain, roughly translated, means summers end.

The day was celebrated starting at sundown on October 31 and through the day on November 1. It was believed, that Samhain is when the veil between this world and the spirit world is thinnest, and departed spirits can return to mingle with the living.

The jack-o'-lantern, also has a Celtic origin. Based on a folklore tale about a ghost named Jack, jack-o'-lanterns were originally made using a hollowed-out turnip with a small candle inside, and were set out during Samhain to guide lost souls — and scare away evil ones.

The scariest fact of them all:
Halloween candy sales average 2 Billion dollars annually in the United States.

Wednesday, October 27, 2010


and faster!
Bustin' Loose - Oct 3, 2010

Tuesday, October 26, 2010

Oh yeah Maura... you go girl!

Short and sweet

5 rounds

5 deadlifts
10 burpies

Time to beat 2:39. Nice job Kaine ...

Monday, October 25, 2010

All smiles...

The 630 crew enjoying some down time after Lynn's Birthday Wod
5 rounds of:

5 ring push ups
7 overhead squats
9 wallballs
12 situps

Sunday, October 24, 2010

"A smooth sea never made a skillful mariner..."

Friday, October 22, 2010

Friday Fun

20 Wallballs
20 Box jumps
2o Double unders
15 Ring dips
15 KB swings
15 Ring dips
10 Power cleans 95/65
10 Overhead Squat

Thursday, October 21, 2010

Hmmm, what's up?

Tires... wheelbarrows... ladders...back alleys...oh yeah!

Looks like Cindy is not buying it...

Ken making it look easy!

Don't stand in her way... Whitney is on a mission!

Today a ladder... tomorrow...???
looks like this girl is finally getting it :)

Matthew and Cindy working the tires

Nice Turkish get up Keegan!

Josh showing up after the work out??

Wednesday, October 20, 2010

CrossFit Hockey

Midget Tigers working the squat!

Tuesday, October 19, 2010

Monday, October 18, 2010

Oh yeah...

first unassisted pull up... nice job Lorna!

CrossFit 4 Moms...

Hanging out with friends....

Mother/daughter sit ups....