Snow fun :)

10 rounds for time:
100m sprint with snow gear on
1 snow angel - (snow gear optional)

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.
  

• More than half of Canadians are considered inactive. (CFLRI. (2008). Results of the 2008 Physical Activity and Sport Monitor. retrieved from http://www.cflri.ca/eng/levels/adult_levels.php)

• 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.)

For Time:

Row 1000m
9 squat cleans 155/95
Row 500m
15 squat cleans 115/75
Row 250
21 squat cleans 85/65

Push Jerk
3-3-3-2-2-2-1-1-1

Slow start... great finish!

Canada defeats Russia in the World Junior Opener... oh yeah!

3 rounds:

500 m row
5 HSPU
10 C2B pullups
15 Deadlifts

Active rest day AKA too much turkey day

2 rounds:
5k run
50 burpies

Merry Christmas

3 rounds
10 burpee pull ups
10 shoulder press
10 back squat
10 K2E

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??

3 rounds

Max Bench Press
Max Front squat

21-15-9
Back squats
Ring push ups

"The greatest oak was once a little nut who held its ground"

Nolan getting ready to do a few warm up reps....

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." ...

the helpguide.

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

or

Tryin' to get a piece of it,

Tabata something...

4 minutes of: 20 secs of work and 10 secs rest of each of the following
Deadlifts
Squats
Abs
Double unders

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

#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

"You can never cross the ocean unless you have the courage to lose sight of the shore."

Christopher Columbus

"Well behaved women rarely make history" ;)

Laurel Thatcher

Ellen and Rena "hangin around"

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

Matthew's 30th Birthday Wod

3 rounds
30 sec - Max rep thrusters
30 sec - shot of tequila

Matthew sporting his "Duster for Dollars"

Squatting in heels and pearls??? ... I like it :)

22-16-10

kettle bell snatch
pull ups

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
7. GREATER MUSCLE EFFICIENCY AND ULTIMATELY BETTER TOTAL BODY PERFORMANCE!

" Knowing others is intelligence; knowing yourself is true wisdom...."

Snow Day....

Hidden Valley Ski Resort, Elkwater opens today! Grab your board, skis or snowshoes and head out for some CrossFit snow fun...

Cocos nucifera...

Click below to read some info on coconuts:

Coconut Research Center

Why coconut?

Lethbridge Rips
A
bi lateral stabilization fly's 10lbs 10x
Ring side stabilization
ring squats

B
Med Ball Box Jumps 15
Med Ball Rolls 40 ft PU position
Deadlift BW 15
HSPU 7
3X

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?

love being - might be a bit much

http://vimeo.com/16812713

Kiesha in Zurich from kedarvideo on Vimeo.

21-15-9
Deadlift 225/185
Ring Dips

yep

Oh yeah Matt! Drive it up!

Nice L - Sit Hold Genny!

Mom and daughter enjoying a post work out stretch! Nice job girls!

100 ring push ups
100 OVHS

power clean

1-1-1-1-1-1-1

5 rounds

2 muscle ups
10 squats

First snowshoe run of the season...

Temp: -16 Sun with some cloud
Conditions: 10 inches powder :)
Beer: Cold and gluten free of course!

The view from my front step this morning...

"It's not what you look at that matters, it's what you see..." Henry David Thoreau

40-30-20-10

Kettlbell swings
Ball slams (heavy med ball)
Box jumps

5 rounds each of the 3 sets with 5 min rest between sets

5 pull ups
10 push ups
15 squats


5 HSPU
10 kettlebell swings
15 burpies

5 Shoulder Press
10 Deadlifts
15 front squat
(use the same bar)

Coach Bergenger presents...

Clean and Jerk
5-5-5-5-5

then 3 rounds

15 burpees
15 med ball cleans

For the Degu...

3 rounds

2x carry twice body weight in plates 10m meters
stack those weights and jump on 10 times
15 wall balls
10 single arm kettlebell thrusters

" The steeper the mountain... the harder the climb...
the better the view from the finish line... "

Balance
Awesome Colleen!

Lest We Forget...

No regular classes today
Group WOD @ 11:30

Snatch/Ring Dip

15 Snatches
15 Ring Dips

10 Snatches
10 Ring Dips

15 Snatches
15 Ring Dips

10 Snatches
10 Ring Dips

5 rounds

3 Deadlifts
400m Run
20 Walking lunges

3 rounds for time:

31 kb swings
21 pullups
15 K2E

"The most wasted of all days is one without laughter" E.E Cummings

Fall Back...

(AP)--- Turning your clock back on Sunday may be good for your heart. Swedish researchers looked at 20 years of records and discovered that the number of heart attacks dipped on Monday after clocks were turned back an hour, possibly because people got an extra hour of sleep.

U pick...

Heavy Dead lifts

10k trail run - last 5k into wind :)

Hang with Jenner cowboys weaning calves... cool down with Martini

Girls just want to have fun... and get strong!

Oh yeah!

Pull up fun...

Squat, squat and squat some more...

Back squat
5-5-5
Front squat
5-5-5
Overhead Squat
5-5-5

Words of Wisdom

"Stick with basics and when you think you have mastered them its time to start all over again, begin anew-- again with the basics --this time paying closer attention"...

Coach Glassman

3-2-1-go!

A cool 430 lbs... awesome job Nolan!

Asher cheering mom on

Oh Genny... too much Halloween candy!

Happy Halloween

Halloween Trivia:

Halloween was originally called Samhain, and marked the beginning of the Celtic New Year.
Samhain, roughly translated, means summers end.

The day was celebrated starting at sundown on October 31 and through the day on November 1. It was believed, that Samhain is when the veil between this world and the spirit world is thinnest, and departed spirits can return to mingle with the living.

The jack-o'-lantern, also has a Celtic origin. Based on a folklore tale about a ghost named Jack, jack-o'-lanterns were originally made using a hollowed-out turnip with a small candle inside, and were set out during Samhain to guide lost souls — and scare away evil ones.

The scariest fact of them all:
Halloween candy sales average 2 Billion dollars annually in the United States.

Fast...

and faster!
Bustin' Loose - Oct 3, 2010

Oh yeah Maura... you go girl!

Short and sweet

5 rounds

5 deadlifts
10 burpies

Time to beat 2:39. Nice job Kaine ...

All smiles...

The 630 crew enjoying some down time after Lynn's Birthday Wod

5 rounds of:

5 ring push ups
7 overhead squats
9 wallballs
12 situps

"A smooth sea never made a skillful mariner..."

Friday Fun

20 Wallballs
20 Box jumps
2o Double unders
15 Ring dips
15 KB swings
15 Ring dips
10 HSPU
10 Power cleans 95/65
10 Overhead Squat

Hmmm, what's up?

Tires... wheelbarrows... ladders...back alleys...oh yeah!

Looks like Cindy is not buying it...

Ken making it look easy!

Don't stand in her way... Whitney is on a mission!

Today a ladder... tomorrow...???
looks like this girl is finally getting it :)

Matthew and Cindy working the tires

Nice Turkish get up Keegan!


Josh showing up after the work out??

CrossFit Hockey

Midget Tigers working the squat!

1030 crew meet "Barbara"

Oh yeah...

first unassisted pull up... nice job Lorna!

CrossFit 4 Moms...

Hanging out with friends....

Mother/daughter sit ups....