Squat 5
Pull up 5
x5
ghBE 25
Featured is CrossFit giving us another way to connect with the revolution of how we look at health and movement With powerful classes, uncompromising coaching and a passion to constantly challenge what was thought to be the edge of human capacity. Learn highly functional movements applied with intensity and good eating habits - mysteriously expel the unwanted!
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Monday, March 29, 2010
A job well done!
What a incredible display of athleticism from our athletes! The final wod called the "Canadian Crippler" lived up to its name. Many competitors were completely destroyed by the workout-but not our crew.
Pam was on fire and set the bar high for ladies. She had the best time early and in fact finished before many of the men! The entire building was a buzz after her performance. Pam finished 14th on that wod which moved her up to 21st overall! There were 47 women competing. Great job Pam!
Kaine battled through back spasms and would not surrender to the "Crippler". He finished with an impressive 32nd finish overall with over 60 men competing!
Nolan was the man of the hour. It did not matter that no one knew how to pronounce "Osadczuk" because after placing 16th in wod #1, 9th in wod #2, 24th in wod #3 and 17th in the "Crippler" Nolan earned 15th spot overall and is heading to Regionals - on step closer to the 2010 CrossFit Games! The Regionals will take place the end of May in Calgary! Nicely done Nolan!
Oh yeah... now that was a workout
Nolan, showing us how it is done!
Getting some help from a friend
Pam dominates on the pull up bar!
the crew
Saturday, March 27, 2010
Day 1-in the books!
Wow! What a great day! There were some amazing performances today. Where mere seconds separates top from bottom. Pam, Kaine and Nolan are in the hunt and are going to put it all on the line tomorrow.
Thursday, March 25, 2010
the time has come, the time is now...
Tomorrow 3 of our members are making the trek to Edmonton - their first stop on their journey to Aromas - the home of the 2010 CrossFit Games!
Pam, Kaine, & Nolan are competing in the Central Canada Sectionals fighting for one of 15 spots (15 men 15 women) to advance to the Regionals held in May.
These 3 amazing athletes have trained hard, prepared well and are ready to slay!!
Tom and I are travelling with and will keep everyone posted. For sure there will be blood, sweat and tears, and some great stories to share will all on Monday.
Good luck PAM, KAINE, and NOLAN!
Pam, Kaine, & Nolan are competing in the Central Canada Sectionals fighting for one of 15 spots (15 men 15 women) to advance to the Regionals held in May.
These 3 amazing athletes have trained hard, prepared well and are ready to slay!!
Tom and I are travelling with and will keep everyone posted. For sure there will be blood, sweat and tears, and some great stories to share will all on Monday.
Good luck PAM, KAINE, and NOLAN!
Monday, March 22, 2010
Thursday, March 18, 2010
Shots and Squats
3-2-1- go...
Shot #1. The crew is eager.
A friendly neighborhood pub. Thanks guys the tequila was fine...
3 bartenders definitely better than 1
Trying out for the team... form needs a bit of work
Looks like Wayne has done this before.
Kids don't try this at home. These are trained professionals.
Looking good...
Finally found some green beer! The crew still going strong.
The swish and spit technique...
Wednesday, March 17, 2010
Happy St. Patrick's Day
Monday, March 15, 2010
Saturday, March 13, 2010
Monday, March 8, 2010
Sunday, March 7, 2010
Mazatlan is on April 3rd to whenever
Tom was going down to surf and stay on Dave and Sofi's couch for 3 days but Christy thought it best to come with and extend it a bit - we leave Mon 5th get back the Friday 9th Staying at the Oceana Palace it's a 2 star but its on the beach - Check the deals with WestJest there are some smokin deals right now! 800-900 bucks for flight and room. Love to see the birthday Girls down there. Talk to me lets set up some surf and sun!
Tom was going down to surf and stay on Dave and Sofi's couch for 3 days but Christy thought it best to come with and extend it a bit - we leave Mon 5th get back the Friday 9th Staying at the Oceana Palace it's a 2 star but its on the beach - Check the deals with WestJest there are some smokin deals right now! 800-900 bucks for flight and room. Love to see the birthday Girls down there. Talk to me lets set up some surf and sun!
Saturday, March 6, 2010
From the Arnold Classic...
5 rounds done with weighted vests (30lbs/15lbs)
7 deadlifts (225/155)
11 burpees
Friday, March 5, 2010
Wednesday, March 3, 2010
Just for Pam!
Tuesday, March 2, 2010
The excitment is rising...
Fun from Queensland sectional..
10 mins max reps, consisting of the following stations:
4 minutes - Thruster 110/75
3 minutes - KB Swing 1.5 pood/1 pood
2 minutes - Muscle-ups
1 minute - Burpees
Athletes will move from one station to the next at the end of the allotted time without rest. A bonus rep will be awarded for each successful muscle-up, (1 muscle-up = 2 reps).
4 minutes - Thruster 110/75
3 minutes - KB Swing 1.5 pood/1 pood
2 minutes - Muscle-ups
1 minute - Burpees
Athletes will move from one station to the next at the end of the allotted time without rest. A bonus rep will be awarded for each successful muscle-up, (1 muscle-up = 2 reps).
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