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!!!