The 5:30 crew meets 'Diane"

15 box jumps
15 ring push ups
15 lunges
15 shoulder press 1/2 BW

3rounds 4 time

weighted ring dips anyone?

100 pull ups
100 burpies

A little taste of what is to come...

The events for the Alaska Sectionals have been released! (2010 CrossFit Games Site)

Morning Events
1. Max Clean and Jerk
2. Vertical leap
3. Max Watts on Concept 2 rower
A time limit will be given to complete your best score in all three events.

Two Mile outdoor run (Yes, be prepared to run in the elements, and this is Alaska!)

Afternoon WOD
4 rounds for time of:
6 Chest to bar pull-ups (3 for women)
6 Ring dips (3 for women)
500 meter row
6 135# Thrusters (95# for women)

Announcing the events this far in advance is not standard procedure. Nor is it outside the scope of their charter. Most Sectionals, though, will announce their workouts just a few days before their event.

100 Thrusters 95lbs/65lbs

or midline stabilization

bottom end hold OVHS 5 sec

L sits on rings 5 sec

10 ring push ups

10 rounds

Rest Day

where are the posts?

you've seen the other day's first hand so that's even better

row 1000k
25kb swings
row 1000k
25 kb wrap arounds 
row 1000k
26 kb thrusters

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

yes this is off the main site it looks kind of like fun?

No rest for the school crew!

What!!! smiling after a workout?

Way to work ladies ... 10 rounds of 10 wall balls and 10 box jumps!

Rest Day
Eat well and shop well

Math lesson...

A pood is a Russian unit of weight equal to approx. 36lbs or 16 kg. Pood was abolished in USSR in 1924 but it is still used in modern Russia in reference to sports weights such as the kettlebell.

There will be a quiz today... but anyone who wears a speedo is exempt!

50 wall balls
5 burpies
50 pull ups
6 burpies
50 65lb thrusters
7 burpies
50 Ring Dips
8 burpies
50 lunges
9 burpies
50 push ups
10 burpies
50 sit ups
3 burpies

 pukie challenge
who gets the bile star this week?

30 squats
10 Pull Ups
10 GHBE
5rounds 4 time

HSPU Challenge for everyone!!!

Snatch progressions

then hit it

Run some Hills -
Steep ones muddy ones yucky ones

REST DAY

Thank YOU

Row sprints 30sec on 30 sec off 8 rounds
dips 20 sec on 40 off 8 rounds
sprints 30 on 30 off 4 rounds
heavy single squat 5 rounds

Kids Jui Jitsu
ages 10-12
know anyone let them know
Tuesday at 400
150.00 for 3 months and that includes a Gi

What the Hell
3 strict pull ups
5 perfect ring push ups
7 toes to the wall OVHsquats ninja sticks
10 rounds
700m as fast as u can

the 5:30 crew...

All Benitar

while the sun and surf was great, its good to be back
lets get after it

skin cat
handstands
strict kip

overhead iso holds
top end find max 10-15 sec hold 11111
bottom end max 5-10 sec hold 11111
Row for distance 10mins

Rowing in style!

3-2-1-go!

For time:

21-15-9

Row for calories - with or without a hat

Kb swings

Pull ups

Front squat

Nice job Madox - didn't even break a sweat!

Classes are on all this week Today thru Thurday at 12:00 noon. Short and intense lunch hour workout.

***

5 rounds:

10 TGU

20 box jumps

then finish with:

100 situps

The guy in this video is crazy strong! Warning: turn down the volume if you don't like gangster rap!

Fun in the sun

Whether you played in the snow or the sand, hope everyone had a chance to enjoy the great day!

For time, 9 rounds of:

9 Overhead squats

9 Deadlifts

9 Burpies

"... realize that sometimes you are going to have good days and sometimes you will have bad days. Whatever the day ends up being, acknowledge it, accept it and move on."

Fight Night

FGB @ 3:00pm

Where's the bucket?!

2 rounds:

ring dips

sledge hammer swings

thrusters

pull ups

wallball shots

kb swings

GHD sit ups

row

1 minute of work at each station, no rest between exercises

2 minute rest between rounds

...then get the bucket!!

Benchmark WOD

"Elizabeth"

For time:

21-15-9

Squat clean (135lbs)

Ring Dips

or one of your choice

CrossFit Merchandise Sale

Check out Crossfit Store they are having a sale. If you want anything let me know by tomorrow.

World Juniors Gold Medal Game: Canada vs USA

(coached by are own Willie Desjardins)

Go CANADA Go

5 rounds of:

5 cleans

15 kb swings

5 K2E

15 double unders

30, 20, 10

thrusters

pullups

For time:

Row 500m

75 sit ups

150 squats

75 sit ups

Row 500m

AMR in 10 minutes of:

10 box jumps

10 wall ball shots

10 burpies

Happy New Year

Found this picture in the archives!

Tom reports "that the surfing is great, the internet is lousy, check the archives for workouts, slay, we will jam when I get back"...

Well, while we brave the cold and snow, happy to know someone is having fun in the sun!

Excited for the new year and all that it may bring. Happy new year everyone!

For time, 3 rounds of:

Row 500m or run 400m

5 deadlift - body weight or more

For time:

50 box jumps

50 jumping pull ups

50 kettle bell swings

50 steps - walking lunges

50 knees to elbows

50 push press - 45 lbs

50 back extensions

50 wall ball shots

50 burpies

50 double unders

For time, 10 rounds of:

10 pull ups
10 ring dips

For an extra challenge do weighted pull ups and dips

"the only limits we may have are the limits we place on ourselves" ...

Ray Zahab

Boxing Day Blowout!

AMR in 10 minutes of:

Front Squat (heavy) max reps

Handstand push ups max reps

Row 200 meters

Then:

25 chest to bar pull ups

25 ring dips

Merry Christmas

 Hoping your Christmas day is full of fun, family, friends....

5 km trail run

Wow! I forgot how exhilarating running through snow can be... definitely getting some snowshoes.

Fun with pull ups!

Work the pull-up

Here are a few different variations...

AMR in 15 minutes of:

5 Front Squats
10 K2E

A visitor stops by...

A few overhead squats...

tighten up core...grip bar like you mean it...load up the weight!

Then Mikey meets "Cindy"

Awesome job sis! Thanks for dropping in...

working the back lever

trying out the new equipment

Hey guy's while I'm gone can u just post or comment your workouts and times for me -
like to be in the know
squat therapy to warm up everyday!


Thanks for a great year of growth and challenges - its a pleasure to share time with you all

Pistols           7               35lbs
push press     5               155lbs
ghsu              10            
5 rounds

Muscle up progressions

OVHS 15           105lbs
Ring Dips 15     weighted 20lbs
3 rounds 4 time

100 ab mat sit ups

Split Jerk
work it

Row with weight
3km
25ghsu
25ghbe

 great weekend
fun Friday transitioned into Island Lake Cat Rides on Saturday
thanks for the push and inspiration crew

2010 CrossFit Games

Click here to get more info on the 2010 CrossFit Games.

"This year, there will be 13 Regionals around the world that all take place in May. But unlike last year, you now have to qualify for the Regionals.

Feeding the regionals will be approximately 30 Sectional competitions, which will be open to anyone. Sectionals will take place from mid February to late March."

Alberta, Saskatchewan, Manitoba Sectionals will be held March 27th -28th :

Bldg 185 Corner of Mons Avenue and Range Road 244 Lancaster Park AB, A2HO (Edmonton)

15 men 15 women will advance to the Regionals which will be held in Calgary.

Yes Virginia, there is a Santa...

and he rides a Harley recently spotted on Ross Glen Drive!

Christmas Party

Thank you Tom and Christy for hosting a great evening. The food was fabulous.... yes, paleo is nutritious and delicious. The homemade chocolate was divine....

Nolan and Kaine showing us their fine form on the Wii balance board..

Sad but true... these two hard core crossfitters were beaten badly by a couple of preschoolers: Rowenna and Saige. You go girls!!

Rest Day
or SNOW Play Day
Thanks Day
Paleo Prep Day

50 box jumps
50 thrusters
50 pull ups
50 ovhs
as many rounds as u can in 20min

Fight gone bad Friday ... Going in teams of 2 ... 3:00 at the underground

Row 6km

10 single arm bench press
10 single leg squat
max rounds in 15 min

Rest or something like that

Lucky 7's

7 ovhs
7 ring dips
7 deadlifts

figure out how many rounds u saucy u

REST DAY without the hangover

Reminder Paleo pot luck
on the 11th

10 ring push ups every min for 10 min
10 pistols every min for 10 min (5 each leg)

 FGB Friday  going today at 5:00 its bring a buddy day! 

25 wall balls
300m row
25 thrusters
300m row
25 burpies
300m row
25 ghsu
300m row

REST PLEASE

Trev's down in the states battling it out in the ring
Tom's splashing in the waves standing on a board (i hope)

overhead lunges 45lbs 50
4 rounds

Up and Down Fran
yes it was done and crazily
65lbs and full pulls anyone!!!

5 cleans
5 ovhs
10 ring dips

Eat and rest
check out a plan on the nutrition page

hope the 2:00 wrkout was a good one today,
I hit the 21/15/9
scotch tequila vomit

TGU with long bar 5 each arm
TGU KB 10 each arm
100 step switches 1, 2 or 3 steps high
5 HSPU
10 Ring Dips
100 Double Unders

Deadlift 1and 1/2 x body weight
Bench Press Body weight
10,9,8,7,6,5,4,3,2,1

REST DAY
really how are you eating
tough time of year for the Paleo but stay strong

WOD Regulations

Check out these WOD regulations from CrossFit Kingston. I think our gym should adopt a few of them! Thanks Willy....

100 strict pull ups
use different grips, switch it up
get full ROM

Push Ups 25
Sit Ups 25
Squats 25

5 rounds
then 5 min rest
5 rounds
and see how close you can keep to your first 5 rounds

Fun with KB
KB clean 20 with Press
KB swing 20
5 rounds

Rest Day

how goes the Paleo?

Row for Love

MAD MURPH
800m row
100 pull ups
200 push ups
300 squats

800m row

Cause you earned it

Rest Day

50 straight punches on heavy bag
50 squats
4 rounds

row 1000m
100 HSPU

CrossFit Total
max
squat
deadlift
shoulder press

Tower of Power

You don't have to be a rocket scientist to know that...
this is some heavy load!!

rest days
if it calls you smash out a 5k run or row
did someone say row?

deadlift
11111111

L sits 10 3 second holds
toes to bar 10
incline ring push ups 10

5 rounds

Remembrance Day
100 burpies
50 HSPU
50 Sumo Squats
as many rounds in half hour as you can

2x4 jumps 10
chest slappers 5
hollow rocks 10
 10 rounds

200 meters of waking lunges
uneven weighted lateral hold

Rest Day
enjoy

play a new sport of some kind

For those with the fight...Great job! Those were sick #'s, Don't forget all you crossfitters fight gone bad Friday every week at 3

you can work your whole life for something just to have it taken away.
let them try

Row 500m
50 push ups
50 box Jumps
50 squats
50 sit ups
50 back extensions
optional
50 med ball cleans
50 wall balls
50 deadlift 3/4 BW
50 ovhs
see what you got

Take a Rest day when you need it
I just like posting workouts
50 burpie pull ups
50 sit ups

overhead squats half body weight 12
ring dips 12
 5rounds

Long Jump Burpies 15
half body weight deadlift 15
5 rounds for time

run 1km
50 squats
run 500m
25squats
run
250m
15squats