Thursday, June 30, 2011

When moms workout...

Children workout...

Wednesday, June 29, 2011

10 rounds

3 strict pull ups
3 ring dips
10 ovhs
10 butterfly situps

Tuesday, June 28, 2011

Monday, June 27, 2011

Run 800 m
30 muscle ups or 90 chest 2 bar pullups + 90 ring dips
Run 800 m

Sunday, June 26, 2011

"Be not afraid of growing slowly, be afraid only of standing still."
Chinese Proverb

Friday, June 24, 2011

Going heavy!!

go for max...

The Friday crew were on fire today! Everyone set a new personal record for their dead lifts! My advice--do not mess with these ladies today!!!

Yeah Jordan 205lbs !!!

Go Richelle... get it up!!!

Oh yeah 210lbs!!

Hey Kevin approach Richelle with caution. I heard her say "He better not mess with me because I can now deadlift him" or something like that :)

Awesome job everyone!

Thursday, June 23, 2011

12 min AMRAP Ladder of

squat cleans
box jumps

start with 3 reps of each exercise and increasing by 3 each round: 3, 6, 9, 12 etc

Wednesday, June 22, 2011

Slaying it at the underground...

CrossFit 4 Moms:
Welcome back Hayley... and Hello Oliver!

"Happy Birthday to me, Happy Birthday to me!"
Happy 1st Birthday George!

Bringing the heat to 630:

Nice job on the C&J Ruth...way to smash it out!

Evan demos the "smiling"pull up!

5 rounds

10 single arm dumbbell snatch (5 each arm)
20 air squats
10 pullups
200m sandbag run

Tuesday, June 21, 2011

Travis and Tanner going head to head...
Part 1
4 rounds
max bench press
max ring dips

rest 5 minutes take time to stretch then:

Part 2
3 rounds:
20 deadlifts
20 Glute Ham Hip extensions
200m run

Monday, June 20, 2011

25 Clean and Jerks
75 Air squats
30 Pullups

"I believe in prophecy, some folks see things not everybody can see... once in awhile they pass the secret on to you and me"
Steve Earle ...oh yeah :)

Rhabdo what??

Rhabdomyolysis - (taken from Wikipedia) is a condition in which damaged skeletal muscle tissue breaks down rapidly. Breakdown products of damaged muscle cells are released into the bloodstream; some of these, such as the protein myoglobin , are harmful to the kidneys and may lead to kidney failure The severity of the symptoms, which may include muscle pain, vomiting, confusion depends on the extent of muscle damage and whether kidney failure develops.

Take the time to read these articles CrossFit induced Rhabdo by Greg Glassman and Rhabdomyolysis Revisited by Dr Will Wright.

Sunday, June 19, 2011

Fathers Day River Run

Congratulations to Colleen and Shauna for competing and completing their first ever 5km race! U ladies rock!

Shauna... blazing the trail

Colleen... 5km no problem!

#1 year the whole family runs right?

Lisa and Kenna
Kenna ran her first 3k race... "I'm just a little out of breath"
Awesome job Kenna!

Happy Father's Day

"My father did not tell me how to live, he lived and let me watch him"
Clarence B. Kelland

Saturday, June 18, 2011

Great eats...

Coconut Curry Shrimp

1/2 cup minced onion

1/2 cup red bell peppers - or more :)

sliced zucchini cuz Samantha said it would taste good and she was right!

2 cloves garlic, minced
1 tsp ground cumin
3/4 tsp ground coriander
1/2 tsp curry powder
1 cup coconut milk - I used the whole can
1/4 tsp crushed red pepper flakes
1 pound uncooked jumbo shrimp, peeled
1 tbsp cornstarch (stirred into 1 tbsp water)
2 tbsp chopped fresh cilantro - want super fresh?? raid Tom's garden :)

In a large fry pan, heat a small amount of coconut oil and saute the onion, garlic, red bell pepper, zucchini until soft. Stir in the cumin, coriander, and curry powder, allowing them to cook and meld for about a minute. Stir in the coconut milk, and crushed red pepper flakes, bring to boil then reduce heat simmer for about 2 minutes.

Add shrimp. Continue to cook and stir gently (about 4 minutes), add the cornstarch/water mixture. Stir and let it bubble, thickening up into a delicious sauce. Salt and pepper to taste, then sprinkle your fresh cilantro over top. Remove from the heat and serve over hot steamed rice.

Delicious! Thanks Samantha for sharing this great recipe

Travis warming up with a few 45lb weighted pullups!

Friday, June 17, 2011

5 rounds

9 thrusters
9 pull ups

Thursday, June 16, 2011

CrossFit 4 Moms

moms on a mission...

Jamie and Jordan going hard...

now time for a stretch and a chat!

George and Mila waiting on the sidelines...

Carter on the move...

George steps up to the bar...

Tuesday, June 14, 2011

21 Deadlifts
15 Ring dips
9 Pull ups

15 Deadlifts
9 Ring Dips
6 Pull ups

9 Deadlifts
6 Ring Dips
3 Pullups

Yeah its a good one!

Monday, June 13, 2011

5 rounds

12 overhead squats
12 ring push ups
12 box jumps

Sunday, June 12, 2011

"An object at rest stays at rest and an object in motion stays in motion...."
Newton's First Law of Motion

Saturday, June 11, 2011

I was surfing the web... not as much fun as surfing the ocean :) but none the less came across this interesting article.

Fundamentals – Steps Back, Leaps Forward

Written by Mike Hom

Often times, we become overly involved in forward progress without regard to periodic re-evaluation. This happens with both experienced and inexperienced athletes. As an example, you may be decent enough at the air squat, which then allows you to be decent enough at the front and overhead squats, which results in you being decent enough at the clean or snatch. What invariably follows is decent enough progress until you hit a very tangible ceiling – the plateau, so to speak. The basic thought process is to examine how to create quick forward progress (to maintain momentum, of course) which, for most people, is the ability to move more weight. And, often times, the easiest conclusion to come to is to suck it up and try to increase the weight with your “decent enough” form.

Unfortunately, this is not the best approach to make progress.

Virtuosity is a subject we coaches like to hit on, repeatedly, from every angle. It gives us a base motivation to be better at something. That constant improvement is what keeps us coming back. Let’s go back to the example above: Everything about our overall performance is “decent enough.” It’s alright. It ain’t anything to write home about.

We DO NOT want good enough.

We want to be the best at what we do. We aspire not for a 10 on a scale of 1-10. We want to aim for 11. The question is, how do we get to 11 when we’re at a 3, 5 or 7? How can we make those leaps of progress? Sometimes we have to do what is hardest.

We have to take steps back.

Aside from being a coach, I try to maintain some modicum of athleticism. I have to be very honest with myself about where I stand with regards to my performance overall and with each discrete movement and exercise. I am good at some. I am OK at others. I am terrible at many. I can elect to only chase my strengths. That’s great for my ego. But to become more well-rounded – to become fitter by any standard – I have to buck up and work on the stuff I am simply not good at. It also means that I have to work on all of the constituent exercises that may lead to more complex movements – regardless of whether I am good at them or not.

Going back to the original example in the first paragraph, if I am only decent enough at the clean, I will work on not just my front squat, but my air squat! Why? Because it is principally the fundamental exercise. If I cannot improve my ability to brace as hard as possible, squeeze my glutes, suck my ribs down and keep my spine and hip wedded for integrated movement without load, it would be a good guess (not necessarily a law, though) that having a load across my collarbone and shoulders will not assist in the matter.

If chasing excellence leads to success, then chasing virtuosity leads to progress. Some could say they are the same, but I say they are similar with differences. Excellence is a state of superiority in some given quality – to go above and beyond. Virtuosity is having great skill in the practice of something – anything. You want to chase virtuosity in your movement to continually nurture the seed of progress. You want to use that progress to help you chase excellence in order to go above and beyond what you think you can do, and consequently, experience success.

Be excellent. Be virtuous.

Friday, June 10, 2011

PR x 2

Rob the "Slayer"
2 personal records on one day...
a 4:01 1000m row
a 305lb deadlift... he did 3 times so I could get the perfect picture :)

oh... it only counts as exercise if you end up in the back roads of Montana looking for your camera!

Thursday, June 9, 2011

Karen with a twist...

150 wallball shots

every time you break or miss your target doing the wallball shots take your wallball and do 10 Russian twists.

Wednesday, June 8, 2011

Partner WOD

AMRAP - 12 min

Ring push ups

1 partner does 10 snatches
while the other does ring push ups

after the snatches are completed switch keeping track of the number of push ups.

Score is the total number of push ups

Tuesday, June 7, 2011

4 rounds:

15 Medicine Ball Cleans
400m run
21 Kettle Bell Swings
100m run

Monday, June 6, 2011

45 times:

1 squat clean 95/65
1 bar facing burpee

25 ring L sits

Sunday, June 5, 2011

Congratulations to Lorna who competed in her first triathlon in Elkford, BC. She has been training hard for this event and she took no prisoners! Well done!
"Do not judge each day by the harvest you reap... but by the seeds you plant"
Robert Louis Stevenson

Friday, June 3, 2011


50 OVH Walking lunges
10 Push ups

40 OVH Walking lunge
20 Push ups

30 OVH Walking lunge
30 Push ups

20 OVH Walking lunge
40 Push up

10 OVH Walking lunge
50 Push ups

Thomas at 6 months old... today turns 23!

Thursday, June 2, 2011

Just another day at the underground...

What boys can do...

girls can do better
...nice handstands Jesse and Danielle!

playing with the new toy
if you think that is a keg u r right... but full of sand not beer :(

Dumb bell swings

Dumb bell thrusters

Children do what they see.... hats off to these two young ladies moms , Jamie and Ursala, who give their all every time they come to the gym!