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?