Thursday

WOD:
Power Snatch 3-3-3
Cashout: Gymnastics work, and… stretch your problems!!

Wednesday

Wednesday WOD:
4 Rounds for time…
Row 300 Meters / 20 Wall Ball Shots (20/14) / 15  Burpees
Fish Oil should be here tomorrow..
MMA is sold out. We are taking names for class #2..
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MMA PROGRAM:
Many of you have heard of Jason St. Louis. Jay has been in the ‘MMA’ game for quite some time and like many of us has [...]

Tuesday

Tuesday WOD:
Front Squat 3-3-3
then:
7 Minute AMRAP:
7 Pullups / 7 KB swings (55/36)
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MMA PROGRAM:
Many of you have heard of Jason St. Louis. Jay has been in the ‘MMA’ game for quite some time and like many of us has found himself back where it all began here in Cornwall.
Jay has many different belts in Brazilian Jui [...]

Friday/Saturday

Dan’s new Program..
For your friends and family or anybody in between. We all have someone who we want to help. We want them to ‘flip the switch’ and get healthier. Many people are intimidated of starting out at CrossFit. I often hear things like – “I’m going to get in shape first, then I’m joining [...]

Wednesday/Thursday

A quick thanks goes out to Tash and Rhonda for inviting us out to the annual ‘Freedom School’ fundraiser. I really enjoyed the day and would love to be a part of this type of event anytime. The Freedom School itself was a great experience. The culture is truly beautiful and it would be nothing [...]

Monday/Tuesday

Being Coachable…
  “Humility is the only true wisdom by which we prepare our minds for all the possible changes of life.”
- George Arliss
Being coachable is not easy. Some seriously talented athletes have sacrificed their careers due to this very fact. They can’t seem to allow anyone else other than themselves to make decisions. They have [...]

Friday/Saturday

I’m posting the following email I received because I feel many of you would love to hear the answers to some seriously good questions.. Here we go.
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From: It doesn’t matter…
(Before reading this, remember you don’t get offended easily….)
hm mm…can you give me an estimate and a plan before this starts? I’ve explained the process to a [...]

Wed/Thurs

The Mental Dragon..
I’m sure many of you have heard me say this to you from time to time. It’s right before a PR attempt in a lift like the Deadlift, or better yet the Olympic lifts – Snatch, Clean and Jerk.  As you approach the platform to rip some serious weight up all of a [...]

TUESDAY

Wod:
AMRAP in 15 Minutes:
Run to the lights and back  / 15 Chest to Bar Pullups

MONDAY

WOD:
Squat Clean 1-1-1-1-1-1-1

Friday/Saturday

Today… Today was an amazing day. We had well over 10 different guys pull in the 400’s.. We had a 485, 465, and a 450. Our gym is seriously strong!!
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Friday WOD:
30 seconds on… 30 seconds off… 4 minute round… 4 total rounds
Knees to Elbows / Jumping Lunges / Ab Plank / Kettlebell Thruster (36/24)
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Saturday WOD:
50 – [...]

Wednesday/Thursday

Meeting the protein goal..
Many of you are new to the paleo diet. Whether new or not new to this way of eating – it seems many people are missing some small points that could be detrimental, not allowing for any progress despite working your butt off in the gym.
When you train at this level it’s absolutely [...]

Tuesday

WOD:
Run to the lights and back holding dumbbells (20/40)
25 Pushups
Row 10 calories

4 Rounds for Time…

MONDAY

CrossFitter’s win Dragon Boat Race..
This weekend’s event was great for the city of Cornwall. It brought people to the water (our under used resource) and provided some serious excitement.
There were around 20 boats (20 rowers per boat) with all walks of life joining in on the fun. As fun as the event was it was [...]

Wed / Thurs

Kyle is off to see Louie Simmons for the weekend. This means I will be at the gym for all classes Thursday through Saturday. Those of you that would still like their Biosig done – just ask.. My ‘Pinchers’ will be with me along with the software to give you your summary immediately on site..
Next [...]

Monday/Tuesday

Track WOD on saturday…
This was a great event. We had between 40-50 people show up for the following wod:
Run the track (400 meters)
25 Barbell Thrusters
Run the Track
50 Overhead Walking Lunges with the same Barbell
Run the Track
25 Overhead Kettlebell Swings
Run the Track
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The Climbing Wall….
Berto and France are opening the climbing gym as of this Tuesday. For [...]

Tuesday and Wednesday

Biosignature Meeting:
 Thursday night at 7pm sharp we will go ever Biosignature. I will discuss what Biosig is, who it’s for, the price of it, and the different protocols. Each workshop will consist of 15 people only. We will meet once every 10 days for 1 month. You must be measured every 10 days in order [...]

TUESDAY

WOD:
Back Squat 8 x 2 (20 minute time limit)
then
3 Minute AMRAP, 1 Minute Rest, 3 rounds of…
Bodyweight Back Squat x 3 reps
Chest to Bar Pullups x 6 reps
Heavy Kettlebell Swing x 9 reps (55/72)
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Food for thought…
I’ve been guilty of saying this many times: “If I had found CrossFit when I was 15 or even 20 [...]

Wednesday – Monday (Closed for Holiday)

Lots going on right now at the gym!!
1. The Paleo challenge is finished as of this Saturday.  I congratulate you in advance if you acheived any type of success. Maybe your eating improved only 2% in 5 weeks. You must take pride in the small sucesses. Get happy at the fact that you get to [...]

Monday & Tuesday

The Biosigs are getting done…
The following is a short summary of a typical Biosig protocol. Keep in mind: If your diet is not at least 80/20 paleo you are wasting both your own time and mine.. I beleive that a good diet, some Omega 3, Vitamin d3, and a probiotic are all most people need. [...]

FRIDAY

FRIDAY WOD:
7 ROUNDS FOR TIME:
7 DUMBBELL DEADLIFT
7 DUMBBELL CLEANS
7 DUMBBELL PUSH PRESS

Wednesday / Thursday

Updates:
Biosig is day to day. Again – I apologize for the delay.
The Reverse Hyper is harder than I thought.
Our new website will be up in 1-3 weeks!
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Paleo Haters…
I would be lying if I told you eating paleo and training in the CF arena was easy. It’s not. Any time you embark on a major life [...]

Tuesday

Tuesday WOD:
5 Rounds For Time:
Deadlift x 5 (245/155)
Pullups x 12

Saturday And Monday

Saturday wod:
3 Rounds for Time…
Pullups x 25
Back Squat (60%) x 15 reps
Run the Block
This is a badass workout btw…
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Monday wod:
17 Minute AMRAP:
Sandbag – Ground to Overhead x 15
Sandbag Zercher Squat x 10
Sandbag Turkish Get up x 1/side
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Congats to Josee Q on her first post!
EXCUSES ANYONE?
By: Josee Quenneville
Lately when I ask people how they’re doing with their paleo [...]

Thursday

WOD
Front Squat 8-8-8-4-4-4
Cashout: 50 Hollow Rocks / 50 Reverse Hypers

Wednesday

WOD:
5 Rounds for time…
20 box jumps / 15 Burpees / 10 Shins to Bar
20 Minute cut off. You gotta hustle!!
Updates on the gym…
Finally the reverse hyper is in and it’s going to ‘Rock all your worlds!!” trust me. I just have to take it apart first in order to get it in the door – no [...]

TUESDAY

WOD:
Single leg deadlift    5-5-5 per side
superset with …
Muscle up progressions or Max Muscle ups or simply gymnastics work.. So if you can do a muscle up – you would do max muscle ups for 3 rounds in between your Deadlifts..

Monday

For Time…
9-6-3 for time of…
Overhead Squat (95/65)
Handstand Pushup
Run to the lights and back after each completed exercise, not round.
A quick story about Omega 3…
One of the guys at the gym approached me recently and asked why he couldn’t drop a pound over about a 3 week period where he was eating a good paleo diet [...]

Friday / Saturday

How goes the challenge?
Have you pushed the ‘SCREW IT!’ button already… I hope not! It amazes me how when most of you walk in the door it’s easy to see whether or not your ‘paleo’ diet is consistent or not so much..
The people who are eating properly have a certain glow about them. They have more [...]

Tuesday

WOD:
Box Squat 5-3-1
Cashout: Partnered Glute Ham Raise – 20 each / Reverse Hypers – 100
Facebook Message and Reply… I hope you don’t mind (whoever you are) but in the CrossFit community we constantly learn form eachother.. Thanks!
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From: One of our members.
Here goes…for the second time!
1- muscle definition = tighter!
2- strength – still can’t do a [...]

Friday / Saturday

Let’s talk about Vitamin D3..
I’ve been preaching Vitamin D3 supplementation for quite some time now. Once again our blessed medical/pharmaceutical/conventional wisdom/ style of system is dispersing nothing short of Bogus information..
Sounds Rough I know but…
We are taught that the sun is out to kill us and eat the heart’s of our children. We are told [...]

Wednesday & Thursday

Tomorrow, Friday, and Saturday same old – same old. Thursday Closed.
WOD:
Handstand / Skin the Cats / L-Sit –  Practice – 15 Minutes
Then
3 Rounds For Time:
Box Jump x 18 / Wall Ball x 18 (20/14)
Biosignature Modulation..
I’ve been ‘pinching’ many of you and I must admit – the results are all over the board. I over heard [...]

Monday

Another great showing for the Paleo challenge!
Saturday was nothing short of a full blown energy fest. Everybody that participated really gave their all. Each ‘heat’ seemed to get more intense as the day went on. Remember!! Write your 5 week goals down and put them somewhere you can be reminded at all times. Good luck!
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Paleo [...]

Thursday

Chickens!! A local organic free range farmer will be dropping off chickens next week at the gym for anyone interested?!
I am personally taking 5. Take as many as you wish – just let me know asap and be there for the drop off!!
Also – don’t forget the Paleo Challenge this Saturday!!
WOD:
5 Rounds for time…
‘Dana”
Air Squat [...]

Wednesday

Don’t forget about the challenge this Saturday. The 1 cheat per week rule should make things interesting. It should technically be easier and keep many more of you on track. Choose a goal! Get prepared!
Wod:
Push Jerk 3-3-3-1-1-1
Cashout:    8 Minute AMRAP of:                         
  5 Knees to Elbows / 5 Hollow Rocks
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Hey Tyler, 
      I just wanted to let [...]

TUESDAY

WOD:
“The Beast”
4 Rounds for time…
Abmat Burpees X 15 (Jump sideways over an abmat and into a burpee – back and forth for the duration of all burpees)
Dumbbell Split Cleans x 15 (40/25)

MONDAY

Attention: If you haven’t noticed the posters at the gym there is a paleo challenge this weekend out at Glen Walter Park.
9:00am start
Outdoor “surprise” baseline  WOD
Hooverball tourney – all welcome, including kids.
Challenge runs 5 weeks, 1 cheat per week
If you commit to this 5 week challenge 10 pounds is the minimum  amount of weight you [...]

Friday & Saturday

Technique….again..
I take pride in the fact that Cornwall CrossFit and Akwesasne CrossFit have a monstrous emphasis on technique and good quality movement..
The last few weeks have been a blast to coach due to how serious everyone is taking their ‘weight lifting’..
I actually beleive that everytime I lift I get better at whatever it is I’m [...]

Thursday

Beans…
The reason legumes are not included in primal or paleo diets, is that these diets are pre-agricultural, and legumes are an agricultural product.
Legumes are rare and seasonal in the wild, and access to them would therefore be limited during the paleolithic. They are also hard to digest, which is why agricultural societies have developed ways [...]

Monday

WOD:
Overhead Squat 3-3-3-1-1-1
Cashout: Partner Manual Hips, 30 negatives each..

Monday

Awesome weekend!!
Our Olympic lifting workshop was great. Hani from Toronto Weightlifting had many excellent tips and teaching points for all of us. A special thanks to Josee Q for organizing the whole thing!!
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Long Sault Hill WOD:
The Workout in Long Sault was great as well. I thought the rain would scare a few off – my [...]

Thursday

Attention: This weekend’s workout is at the Long Sault Hill. There is only one workout and it starts at 830 am!! Come one, come all!!  It will be a challenging one for sure.. If any of you wish to bring friends or family – feel free!! Running the hill is obviously a big part of [...]

Tuesday

What makes CrossFit… CrossFit..
The smarter I get in this whole ‘health and fitness’ deal – the simpler everything seems to get. Figuring out how to eat, how to repair broken bodies, taking care of the elderly, or helping any special population – it’s all the same really.
At one of the courses we attended on [...]

Monday

Congrats to Kyle, Lina, Carolyn, Josee, and Troy for completing the CrossFit Football and CrossFit Mobility certifications this past weekend. It was a great 3 days of information. We all had a blast!
Those interested? There is still a couple of spots available for the Olympic Weightlifting workshop coming up this weekend? Please inquire if you [...]

Monday

Laying off…
Quick story.. Last week I noticed my right shoulder giving me some grief. As much of a bummer as that can be – the obvious thing to do was take some time off so my shoulder could heal.
So I only worked out 3 times and very ‘lazily’ … I might add. My shoulder [...]

Mon/Tues/Wed

Attention: Due to the sectionals being this Saturday / Sunday we will be closed Friday and Saturday.
Monday WOD:
Speed Work: Squat 8 x 2 (50% of your max)
WOD:    7 Rounds for time….      10 Box Jumps / 10 Burpees
Tuesday WOD:
Push Jerk 2-2-2-2-2
Cash Out: L-Sit Progressions 10 rounds x 10 seconds
Wednesday WOD:
Death by Kettlebell..
3 Rounds for Time..
TGU [...]

Benchmark’s continued – Thurs/Fri/Sat

Thurs WOD:
‘Jackie’
1000 meter row / 45lb Thruster – 50 reps
Friday WOD
3 Rounds for Time…
‘Monster’
30 Box Jumps / 30 Hollow Rocks / 30 Wall Ball shots / 30 Knees to Elbows
Sat WOD
‘Diane’
21-15-9 of…
Deadlift (225,135) / HSPU’s
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Let’s talk injuries…
Here’s a facebook conversation I recently had with a CF’r who’s been around a while…
Hey tyler… so i got my results [...]

Thursday

 
Announcement: NO paleo challenge this weekend. Sorry folks, too busy with the Island!! Soone enough. Remember – You can be measured and weighed any time – just ask! Paleo isn’t something you do for a few weeks. It’s a sub-culture / lifestyle…
Check out the latest Video. Good job Kyle!
http://www.youtube.com/watch?v=CYOQ6YT8u5E&feature=player_embedded
Wod:
3 Rounds for time
Walking Lunge - 50 steps [...]

Friday & Saturday

Friday WOD:
‘Low Bar’  Back Squat
5-5-5-5-5
Saturday:
8am is the start time for the challenge. Show up before 10am if you are partaking. No rush…
Remember: we measure, weigh, take ‘after’ pics, and then complete the physical challenges – 500 meter row, pullup max, pushup max.
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The CrossFit Christmas Bash
Please refrain from bringing any alcohol to the gym. There’s plenty [...]

Friday & Saturday

The NEW ROPE!! This is a great edition to the gym. For many of you it is a distant goal – but very acheivable with a good diet, smart training, and rock solid discipline. Good Luck!
Rope Climbing is great for anyone looking to:
- Build Core Strength
- Build “CLAWS” instead of hands (joints of fingers, hands, [...]

Thursday

Power Clean – 1-1-1-1-1-1-1
Easy to hurt the back on this exercise if you fall asleep at the wheel.
 Make sure to have your technique zoned in before you decide to go heavy. The Olympic lifts and all the assistance exercises of The ‘O’ lifts take quite some time to figure out. They are incredibly beneficial when [...]

Monday

 For Time:
21-15-9 of…
Overhead Squat / Pullups / Burpees
(m – 115, w – 65)