Wednesday, March 31, 2010

Squat 5
Pull up 5
ghBE 25

Tuesday, March 30, 2010

R push ups
pull ups
box jumps

Monday, March 29, 2010

A job well done!

What a incredible display of athleticism from our athletes! The final wod called the "Canadian Crippler" lived up to its name. Many competitors were completely destroyed by the workout-but not our crew.

Pam was on fire and set the bar high for ladies. She had the best time early and in fact finished before many of the men! The entire building was a buzz after her performance. Pam finished 14th on that wod which moved her up to 21st overall! There were 47 women competing. Great job Pam!

Kaine battled through back spasms and would not surrender to the "Crippler". He finished with an impressive 32nd finish overall with over 60 men competing!

Nolan was the man of the hour. It did not matter that no one knew how to pronounce "Osadczuk" because after placing 16th in wod #1, 9th in wod #2, 24th in wod #3 and 17th in the "Crippler" Nolan earned 15th spot overall and is heading to Regionals - on step closer to the 2010 CrossFit Games! The Regionals will take place the end of May in Calgary! Nicely done Nolan!

Oh yeah... now that was a workout

Nolan, showing us how it is done!

Getting some help from a friend

Pam dominates on the pull up bar!

the crew

Saturday, March 27, 2010

Day 1-in the books!

Wow! What a great day! There were some amazing performances today. Where mere seconds separates top from bottom. Pam, Kaine and Nolan are in the hunt and are going to put it all on the line tomorrow.

All packed up and ready to go!

Burpees all day long!

105lb overhead squat...nice

Taking a break!

Thursday, March 25, 2010

the time has come, the time is now...

Tomorrow 3 of our members are making the trek to Edmonton - their first stop on their journey to Aromas - the home of the 2010 CrossFit Games!

Pam, Kaine, & Nolan are competing in the Central Canada Sectionals fighting for one of 15 spots (15 men 15 women) to advance to the Regionals held in May.

These 3 amazing athletes have trained hard, prepared well and are ready to slay!!

Tom and I are travelling with and will keep everyone posted. For sure there will be blood, sweat and tears, and some great stories to share will all on Monday.

Good luck PAM, KAINE, and NOLAN!

Monday, March 22, 2010

Thursday, March 18, 2010

Shots and Squats

3-2-1- go...

Shot #1. The crew is eager.

A friendly neighborhood pub. Thanks guys the tequila was fine...

3 bartenders definitely better than 1

Trying out for the team... form needs a bit of work

Looks like Wayne has done this before.

Kids don't try this at home. These are trained professionals.

Looking good...

Finally found some green beer! The crew still going strong.

The swish and spit technique...

Wednesday, March 17, 2010

Happy St. Patrick's Day

May your blessings outnumber
The shamrocks that grow,
And may trouble avoid you
Wherever you go.

For some St.Patricks Day fun - squats and shots - be at the gym by 5:30.
Be sure to wear green!

Monday, March 15, 2010

Heavy back squat 1-1-1-1-1
100 strict pullups... yes strict!

Pam, those do not look like strict pull ups!

265lbs - no problem. Great job Wayne!

A cool 305 lbs!

Saturday, March 13, 2010

Monday, March 8, 2010


20 snatches 75lb / 45lb
20 muscle ups or 60 chest high pulls and 60 Dips

Sunday, March 7, 2010

Mazatlan is on April 3rd to whenever
Tom was going down to surf and stay on Dave and Sofi's couch for 3 days but Christy thought it best to come with and extend it a bit - we leave Mon 5th get back the Friday 9th Staying at the Oceana Palace it's a 2 star but its on the beach - Check the deals with WestJest there are some smokin deals right now! 800-900 bucks for flight and room. Love to see the birthday Girls down there. Talk to me lets set up some surf and sun!

Lucky 7's

7 rounds

7 Pull ups
7 Wall Balls
7 Burpees
7 Ring Dips
7 Toes to Bar
7 Box Jumps

Saturday, March 6, 2010

From the Arnold Classic...

5 rounds done with weighted vests (30lbs/15lbs)

7 deadlifts (225/155)
11 burpees

Friday, March 5, 2010

The school crew....

Great job ladies! Keep it up!

Wednesday, March 3, 2010

Just for Pam!

Todd Widman at the Washington sectionals
Todd was our instructor at the level 1 cert (hell yeah!) and continues to inspire.

Tuesday, March 2, 2010

The excitment is rising...

Check out this video from the Utah/Nevada sectional day 1:

WOD #1
Clean & Jerk (Any way overhead) for 1RM
3 attempts at max consecutive muscle-ups
Each muscle-up of each attempt adds 7lbs for men and 10lbs for women to C & J total.

wmv mov

Fun from Queensland sectional..

10 mins max reps, consisting of the following stations:

4 minutes - Thruster 110/75
3 minutes - KB Swing 1.5 pood/1 pood
2 minutes - Muscle-ups
1 minute - Burpees

Athletes will move from one station to the next at the end of the allotted time without rest. A bonus rep will be awarded for each successful muscle-up, (1 muscle-up = 2 reps).

Monday, March 1, 2010

For time:

Kettle Bell swing jumps
Kettle Bell push ups