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..
____________________________________________
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)
________________________________________________________________________
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.
________________________________________________________________
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!!
_____________________________
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)
___________________________
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 [...]

FRIDAY / SATURDAY (CLOSED)

FRIDAY WOD:
THRUSTER
5 X 5
CASHOUT: L-SIT X 15 ROUNDS FOR MAX TIME
_____________________________________________
SATURDAY – CLOSED!!! DUE TO THE DRAGON BOAT RACES!! PLEASE COME OUT AND SUPPORT. SHOULD BE A GREAT TIME!!
OPTIONAL ON YOUR OWN WORKOUT?? I WONT BE THERE BUT I CHALLENGE ANY OF YOU TO DRIVE OVER TO THE LONG SAULT HILL AND DO THE FOLLOWING [...]

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
_________________________
The Climbing Wall….
Berto and France are opening the climbing gym as of this Tuesday. For [...]

Friday / Saturday

Reminder: The outdoor ‘TRACK’ wod is this Saturday between 8-10. Show up, warm up, wod it up, and enjoy the rest of your weekend!
If it pours we come to the gym!!
Kyle and I hope to see you all there!!
Friday  wod
Split Jerk (practice) – 20 minute session
then
Rehab wod: 
50 Facepulls
50 Hollow Rocks
50 Reverse Hypers
50 Wall Squats
______________________________________________
Saturday wod:
You’ll [...]

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)
____________________________________________________________________
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. [...]

Saturday

Akwesasne CF: Paleo challenge ends tomorrow. For those of you new to the gym come by for a great workout and the start of your own paleo challenge..
_________________________________________
In the near future.. We want to put you through a workout at one of the local tracks. Barbells, 400 meter runs, nice hot weather, sounds like some [...]

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!
-_________________________________________________
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…
__________________________________________________________________________________-
Monday wod:
17 Minute AMRAP:
Sandbag – Ground to Overhead x 15
Sandbag Zercher Squat x 10
Sandbag Turkish Get up x 1/side
____________________________________________________________
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 [...]

Friday

WOD
3-2-1 … GO!!
1000 meter row
50 Kettlebell Swings
40 Pushups
30 Squat Jumps

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 [...]

THURSDAY

WOD:
Bench Press – 5-3-1
Cashout: 60 Pushups / 30 Ring Dips / 100 Tricep Band Extensions
Biosig Update!!
All should be ready early next week! Please be patient – I have 50 plus to get through!!

Wednesday

WOD:
‘FRAN’
21-15-9

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!
___________________________________________________________________________________________________

From: One of our members.
Here goes…for the second time!
1- muscle definition = tighter!
2- strength – still can’t do a [...]

Monday

WOD:
‘Outdoor WOD!”
For Time:
3 Rounds For Time:
Run 1/2 the  Block or Row 500 Meters
Kettlebell Swing x 25 (36/55)
Overhead Walking Lunges (45/25) x 15 (per leg)

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 [...]

Tuesday

WOD:
Deadlift 5-3-1
Cashout: Partnered Band Sprints – 40 feet, switch partners – AMRAP in 5 Minutes
________________________________________________________________________________________________
Priorities..
“Action expresses priorities.”  – Mohandas Ghandi
What are your priorities? Your kids. Your wife or husband. Your dog maybe? Not your job I hope? The point of this short and to the point post is simple – ‘Your Health NEEDS to be your number [...]

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!
________________________________________________
Paleo [...]

Friday & Paleo Saturday

Thursday WOD:
Snatch Grip Deadlift 3-3-3-1-1-1
Cashout: 500 meter row (max effort!!)
Saturday WOD:
Paleo at the park BUT – If it rains we meet at the gym at 9am.. Good luck everybody!!

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
______________
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 [...]

Wednesday

WOD:
Push Jerk 5-5-5-3-3-3
Cashout:
5 Rounds For Time…
10 Hollow Rocks, 10 Vertical Jumps

TUESDAY

WOD:
Run/Row 3 k
Cashout: Foam Rolling and Stretching

Monday

WOD:
Power Snatch 5-5-5-3-3-3
Cashout: 50 Kipping Pullups for time (Chest to Bar)
‘Technique it to death!!”
The best athletes in the world always make the impossible look easy or better yet  – they make it appear very natural.. Almost as if they didn’t even think about it – they just ‘did it’.
The thing us normal folks seem to [...]

FRIDAY & SATURDAY

WOD:
Power Clean 3-3-3-1-1-1
Partnered Band Sprints!!!! 5 each
SATURDAY WOD:
FRAN
21-15-9 (THRUSTERS AND PULLUPS)
It amazes me how closely related having a strict paleo lifestyle correlates to performing well at the gym, having more energy in general, and overall happiness..
Lately, when asking some of you how goes the battle – I often get a defeated look, followed up by [...]

Thursday

Those of you interested in Biosignature (which will be offered soon enough!!) should check out this link:
http://charlespoliquin.com/TheBiosignatureMethod/TheMethod.aspx
WOD:
Row 500 meters
25  One Arm Kettlebell Swings (per side)
Row 300 Meters
25 Around the Body Pass (with kettlebell)
Row 150 Meters
25 Sumo Deadlift High Pulls (with Kettlebell)
Prescribed weight is (55/36)

Wednesday

WOD:
Push Press 3-3-3-1-1-1
Cashout: Plate sit up superset – 5 minute amrap

Tuesday

Are you a cardio nazi??
It’s funny, no matter how many times you hear ‘fat is good for you’ or ’sunshine fights cancer’ or even something as crazy as ‘weightlifting is essential to fat loss and superior than long bouts of cardio’ – we still decide to do what we ‘think’ is best..
How conditioned are you?
That [...]

Monday

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

FRIDAY & SATURDAY

Day 2 of Biosig…
The short version…
- Every gene in the human body is dependent on Omega-3. Let me explain… Cell membranes are similar to an oreo cookie. The outside layers are harder and the inside is soft. The Middle of yours and my cell membranes are made up of Phospholids and Omega 3. The more [...]

THURSDAY

Day 1 of the Biosignature Modulation Course…
Coach Charles Poliquin is probably the most sought after strength Coach on the planet. He’s definitely no non-sense, pretty funny, and hates answering questions he already answered (even if it was days before)…
What is Biosignature Modualtion anyway?
Biosignature refers to who we are biologically, genetically, and from an evolutionary standpoint. [...]

Wednesday

WOD:
Push Press 5-5-5-3-3-3
Cashout: AMRAP in 3 minutes of as many ’strict’ hollow rocks as possible.

Tuesday WOD

WOD:
Run the Block x 2
Pullup x 25
Run the Block
Pullup x 25

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!!
_______________________
Long Sault Hill WOD:
The Workout in Long Sault was great as well. I thought the rain would scare a few off – my [...]

Friday & Saturday

I’d like to congratulate many of you for a great hard effort these past couple weeks. Many of you have made serious improvements. For those of you on the opposite end of this scale I encourage you to not let your improvements slide away… Accomplishing goals and thus progressions is not something you should let [...]

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 [...]

THURSDAY & FRIDAY

Overhead Squat day…
So many of you have a hard time with the Overhead Squat.. I hope you understand why. You see we move and live in a very ‘frontal’ world. Everything we do is in front of us.. like Driving, playing video games, watching TV, walking, slouching, the Computer desk, etc, etc…
Our backs get stiff. [...]

Wednesday

Quick story,
I went for a short/hard trail run today with a buddy that lasted about 15-20 minutes at the Nature trails. We both wear Vibram Five Fingers and brought them today. The run was quite amazing. It’s very different to engage the feet like they were a second pair of hands. Running in and out of tree [...]

Tuesday

Att: Those involved in the Olympic lifting workshop with Coach Hani from Kanama High Perfromance please pay up asap!! This should be a great experience for all those participating..
Long Weekend..
Kyle, Josee, myself  and a bunch of other local CFR’s are gone this weekend to a 3 day event in Toronto.. The gym will be closed [...]

Monday

Back to the Black Box we go…
We will lift only twice a week for a while. We will throw in some heavy 12-9-6 style wod’s here and there and take advantage of the nice weather as much as possible! Enjoy, it’s going to be a great summer!!
WOD:
Box Squat 5-5-5-3-3-3
Gymnastics work

SATURDAY

CrossFit CANCER…
Uh-oh, the big C – crossfit style. What the heck does that mean.. Not what you think..I’m sure
For those of you that have been around for ‘the long haul’ you would notice a pattern in my writing and especially adressing this issue every once in a while… That EGO garbage known as CrossFit CANCER..
It’s [...]

FRIDAY

WOD:
12-9-6 of…
Split Jerk (155/95) and Muscle Ups
If you don’t have a muscle up yet, simply use some of the progressions we’ve recently added to the repetoire.
Or 12 Pullups / 12 Ring Dips

Thursday

WOD:
For Time…
Run the Block
Air Squat x 100
Double Unders x 75
Kettlebell Swing x 50

Wednesday

WOD:
7 Rounds for Time…
3 Deadlifts (315/185)
6 Handstand Pushups
9 Box Jumps
__________________________________________________________________________________________
The Importance of having Goals…
“Arriving at one goal is the starting point to another.”
- John Dewey
I’m halfway through a great book right now called ‘The Power of Less’  (Leo Babauta).. The book is more or less related to business but has lots of great info pertaining [...]

Tuesday

WOD:
Run/Row 3 k… The goal of this workout is to get a precise figure on how fast you are. It doesn’t matter how long it takes; what matters is how well you do next time.
Benchmarks – Anything under 12 minutes for guys and 13.5 minutes for gals is solid for either Running or Rowing… Good [...]

Monday

Thanks to everybody who showed up on Saturday! We still had a great workout – we’ll just have to wait until next year for the Cornwall Crusher.. Oh well..
Programming switch!! In order to keep things fresh we will take a 2 week break from the MEBB system which was using 3 different lifts performed for [...]

Friday and The Cornwall Crusher!!

Ok…so… The Cornwall Crusher is at 1130 on Saturday morning. Be there for 11 in front of the band shell. If it rains we may have to go inside the complex but I doubt very much that I will cart all my gear there.. Maybe – lets just bank on descent weather – dress prepared [...]

Thursday

WOD:
21-15-9
Sumo Deadlift High Pull (95/65) and  Knees to Elbows
Cash out: 1000 Meter Row …. PR’s!!! People!!! How fast can you crush a 1000??
 

WEDNESDAY

One of our 6am Firebreathers – Sue Pender sent me an email to let me know her surgery went extremely well. Sue’s had a bad knee for about a year now. We’ve had much succes with Sue in general but sometimes even the best corrective exercise, physio, or chiro isn’t going to help the problem at [...]

Tuesday

Wod:
AMRAP in 7 Minutes of…
5 Handstand Pushups / 10 Jumping Lunges per leg
1 minutes rest
AMRAP in 7 minutes of…
7 Pullups / 7 Burpees / 7 Situps

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 [...]

Thurs/Fri/Sat

Thursday WOD:
5 Rounds for Time…
Dumbbell Overhead Swing x 20
Pullup x 15
Burpee x 10
________________________________________________________________________________________________
Friday WOD
Barbell Lunge 5-5-5-3-3-3
cash out: 25 Ring Dips / 15 Muscle Ups
______________________________________________________________________________________________
Saturday WOD:
AMRAP in 20 Minutes of…
Run 200 meters (lights and back..)
Deadlift x 5 (225/135)
________________________________________________________________________________________________
Paleo Challenge!!
Every challenge seems to ‘feed’ off each previous challenge. The results from this challenge were simply amazing!
My main [...]

Mon/Tues/Wed

Mon WOD:
Thruster 5-5-5-3-3-3
Cashout: Gymnastics work
Tues WOD:
4 Rounds for Time…
Run 400 meters
50 air Squats
Wed WOD:
Shoulder Press 5-5-5-3-3-3
Cashout: Farmer’s walk (1/2 of bodyweight) – Up and down the lane as many times as possible in 10 Minutes

Thurs/Fri/Sat

Thurs Wod:
Thursday WOD: (Take the day off if your worried about performing well on Friday – GO FOR A NICE LONG WALK IN THE WOODS!)
4 Rounds for Time…
5 Muscle ups (15/15 ring dips and pullups)
20 Box Jumps
30 Kettlebell Swings (55/36)
________________________________________________________________________________
Friday WOD:
Box Squat 3-3-3-1-1-1
Cashout:
Baseline (500 meter row/40 Air-Bodyweight Squats/30 Situps/20 Pushups/10 Pullups….For time
________________________________________________________________________________________
Saturday:
I will open for [...]

Mon/Tues/Wed

Attention: Please bring in your cash or cheque for the Paleo dinner ASAP!!
Attention # 2: Paleo Challenge…
Due to the MS run being this weekend we will have the Paleo Challenge finalized during all Friday Classes.. You will do the baseline wod as your daily workout. You will max out your Box Squat first and then [...]

Thurs/Fri/Sat

Paleo Evening at Fusion Grill
Cornwall CrossFit has teamed up with Matt and Katie over at Fusion Grill. The menu is 100% Paleo and the night should be a blast. Tickets are 50 bucks each and a percentage goes to the Hospice Foundation.
We only have 40 spots!! Grab your tickets at the gym.
The night itself falls [...]

Mon/Tues/Wed

This is the video(s) of our trip tp the CrossFit Sectionals in Toronto. First off – I want to thank Kyle for making these videos. I know it takes a lot of work to put them together. So…Watch em!! This is all 4 events in order.. Take the 5 minutes people!! Next year I would [...]

Thurs/Fri/Sat

Thurs WOD:
2 Rounds For Time of…
20 Reps of each…
Overhead Squat (95/65)
Pullups
Kettlebell Swing (55/36)
Pushups
Friday WOD:
Dumbbell Press 3-3-3-1-1-1
Cashout: Gymnastics work..
Saturday WOD:
Run the Block 3 times
25 Wall Ball shots (20/14)
Run the Block 2 times
25 Wall Ball Shots
Run the Block
___________________________________________________
News and Updates!!
1. 645pm Class.
This class is too quiet to stay open. We can focus are energy elsewhere like team sports [...]

Mon/Tues/Wed

Paleo is Spreading like WILD FIRE!!
That’s right people. This past weekend was the biggest showing we’ve ever had for a paleo challenge. This is great and evidence that so many people want help with their nutrition. That’s the beauty of Paleo/CrossFit – everybody wants to help everybody.
When you eat this way you feel better, you [...]

Thurs/Fri/Sat

Holiday Hours:
Good Friday – 6am/645am/9am/10am/11am/12pm
Saturday – 9am Paleo Challenge.
Sunday – Closed
Monday – 6am/645am/9am/10am/11am/12pm
_____________________________________________________________________________
Paleo Challenge!!
I hope your coming Saturday? If not, I hope you’ve made arrangements with a coach to be a part of this opportunity.
You see, without Paleo (or at least trying) you have no place in this type of program… period. I [...]

Mon/Tues/Wed

 
Mon WOD:
Muscle Snatch      5-5-5-3-3-3
Cash out: L-sit progressions – 10 Minutes
__________________
Tues WOD:  ‘Fran’   21-15-9 of pullups and thrusters (95/65)
__________________
Wed WOD: Deadlift      5-5-5-3-3-3
Cash Out: 3 Rounds for time of…    5 Burpees / 10 Hollow Rocks / 15 Box Jumps
__________________
Keep it simple ….
Sometimes in the training world it can be very tempting to jump from program to program. We [...]

Thurs/Fri/Sat

I Was Fat, It Was My Fault
By Danimal
An article that appeared in the local daily yesterday was titled “Your Fat, Your Fault” and was filled with facts about why people become obese and aside from those with medical or psychological conditions it IS OUR FAULT.  That message is a bitter pill to swallow for most of [...]

Mon/Tues/Wed

This weekend’s ‘CrossFit Sectionals – Ontario
Due to the fact that we did 4 WOD’s in 24 hours should dictate the length of this post. In short, it feels like someone stuffed me in a bag and threw me off a canyon – hitting every rock, branch and twig all the way to the bottom. You get [...]

Thursday (Closed Rest of Week)

CrossFit Competition??
Many people seem confused over this weekend’s CrossFit Sectionals competition in Toronto. The gym is closed Friday/Saturday in order that we (the competitors) can rest up and prepare for the beating.
You see we compete against the best CrossFitters in Ontario. The top 15 men and women will move on to the Regionals. Finally, if [...]

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 [...]

Thurs / Fri / Sat

This is a great friend of mine who I ‘-re-connected’ with a couple years ago after not seeing or hearing from her for years. Nothing is more rewarding than stories like Cindy’s. Let her motivate you…
The road to a fitter and healthier me…
 I am Cindy…a
woman.daughter.sister.aunt.wife.friend.teacher…
 and most recently…
crossfitter.nutrition enthusiast.at-home cook…
    and now…
blogger!
 
“Her zest for life has [...]

Monday/Tues/Wed

Monday WOD
Box Squat 5-3-1
Cash out:
AMRAP in 5 Minutes of:
10 squat jumps / 10 pullups
Tuesday WOD:
21-15-9
Jumping Lunges / Burpees / Overhead Squat (95/65)
Wednesday WOD
Row 2K
Rest 3 Minutes
Row 1k
Rest 2 Minutes
Row 500 Meters
______________________________________
Summer feels so close…
With all this ‘KICK-ASS’ sunshine coming our way one can’t help think that winter is gone. I know as I right [...]

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
___________________________________________
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 [...]

Mon/Tues/Wed – CrossFit Benchmark Week!!

CrossFit Benchmark week!!
CrossFit is ‘the sport of fitness’ and we are the athletes involved. Every athlete needs to know where they stand once in a while. That is why I feel ‘Benchmark workouts’ have their place.
———————–
Congrat to Kyle E. for absulutely crushing the Paleo challenge!! 20 pounds and about 6 inches!! Good for you man [...]

Thurs/Fri/Sat

Paleo Challenge!!
This Saturday is the weigh in / weigh out for the Challenge. Those of you interested in starting fresh? – No Problemo!!
Hope to see all of you there!!!
Paleo Breakdown… It’s really no that hard..
6am – 4 eggs / some canadian bacon / coconut oil / Coffee
2pm – Large salad with turkey, pecans, wallnuts, [...]

Tues/Wed

Tues WOD
3 Rounds for time…
50 Air Squats
30 KB Swings
30 Around the Backs (per side)
20 Leg Raises
10 Burpees
____________
Wed WOD
Push Press 1-1-1
Cash Out: Turkish Get up 3-3-3 (per side)
_______________________________________________________________________________________________
A word on weightlifting…
This happens all the time.. I walk into the gym and someone  says to me “Tyler, we used to do way more ‘cardio’ workouts??”
This was [...]

Thurs/Fri/Sat & Monday

I will be away for a few days. CrossFit Powerlifting in Colombus Ohio with the best in the world – Coach ‘Lou’  (Louis Simmons).. For those of you that have any concerns please feel free to contact Kyle..
Also, we will finish the Paleo Challenge next Saturday.. Even if you’ve fallen off the wagon (everybody does!!) [...]

Mon/Tues/Wed

First of all…
Big Congrats goes out to Lina, Josee, and Jay!! These 3 CF’rs all did their Level 1 CrossFit certification this past weekend. I’m sure all 3 of you will make great motivators and coaches. Good Luck,
_________________________________________________________________________________________________
The Paleo Movement??
The more I think of my caveman grand daddy the more I think of how incredibly [...]

Thurs/Fri/Sat

Announcements:
1. Winterfest.
This Sunday from 1-2pm CrossFit will be ‘demo’ing’ a CrossFit WOD down at Lamoureux Park. I would love to have 20 people come out and show the city what a ‘real’ workout looks like!! Be sure to confirm so I know which Kettlebells to bring. Thanks again!!
Here’s the WINTERFEST WOD:
For Time…
100 Meter Walking Lunge
100 [...]

Mon/Tues/Wed

Thanks to everybody for a great turnout on Saturday for Bowling. It was a great time!
______________
Cashing out??
From now on, at the end of any workout that consists entirely of ‘weightlifting’ only,  people will  have the option of a cash out.
As you can see (Monday’s wod) is front squats. As soon as you’re done squatting – [...]

Thurs/Fri/Sat

Progress!! Progress!! Progress!!
There’s no doubt the last few weeks have been very busy for us with the two gyms. That being said, the results that we continue to witness each day are absolutely ‘MIND BLOWING’!!
The average person is increasing by 5-20% in strength – every time they attempt a new PR. (personal record)
Trust me, if [...]

Mon/Tues/Wed

Quick Note: This week is the 3rd week of our MEBB (Max Effort Black Box) switch in programming. We used the Shoulder Press, Back Squat, and Deadlift for the first 3 weeks. Kyle and I are amazed at the outcomes! People are lifting strong and getting very ‘ZONED AND FOCUSED’ on the only thing that [...]

Thurs/Fri/Sat

Thursday WOD
10-8-6-4-2 reps of…
‘OHS’ (Overhead Squat) (m-135, w-95)
Pullups
Kettlebell Swing (m-55,w-36)
- Note: Upscales would be L-Sit pullups or Deadhangs along with heavier kettlebells…
Friday WOD
Deadlift
3-3-3-3-3
Saturday WOD
For time…
50 Box Jumps
30 Rock Climbers
10 Burpees
30 Thrusters (Bar)
50 Box Jumps

Mon/Tues/Wed

 
We need to talk…
There is no doubt in my mind that the combination of a strict Paleo diet, the OCCASIONAL fast, and CrossFit –  is the fastest, most safe, and effective way to acheive world elite fitness.
When I asked Kyle to write me up a brief explanation/summary of I.F (Intermittent Fasting) I was somewhat skeptical [...]

Thurs Fri Sat

Don’t forget about the Paleo Challenge this Saturday at 8am!! Show up anytime between 8-11am to get started. The challenge will last 30 days (excuding the Bowling Fund raiser, lol)  If you cannot make it – we can make it work for you. Just ask…
First of all – anyone still interested in the Charity Bowling [...]

M T W…

Announcement!! Crossfitakwesasne.com opens up tomorrow!! Do us a favor and help motivate your fellow XFT’rs by commenting on the crossfitakwesasne.com blog. Plug us on Facebook to your friends!
                                                                                  Thanks for all the support!
PALEO CHALLENGE!!
Our next challenge will start this Saturday at 8am. This time around we will do the following…
1. Measure and weigh.
2. Take [...]

Friday & Saturday

Friday WOD:
Snatch Balance 5-5-5-3-3-3-1-1-1
Saturday WOD:
12-9-6 of…
Overhead Squat (m-135, w-95)
Weighted Pullup (m-25, w-15)
Handstand Pushup

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 [...]

Wednesday

WOD:
AMRAP in 20 Minutes of…
15 Burpees
15 Pullups
15 Kettlebell Swings

Monday/Tuesday

Intermittent Fasting

By: Kyle Pichie

What is intermittent fasting?
 

I.F is a process by which a person would not eat for a certain amount of hours in a day and just drink water , it can also be seen as caloric restriction. For example out of a 24hr day, you can fast for 20hrs, and have a 4hr window [...]

Friday/Saturday

Friday WOD:
21-15-9
Single Leg Deadlift (m-55, w-36) – PER LEG!!
HSPU (Handstand Pushup)
Time to get your CAVEMAN on!!!
I love all you crazy CrossFit people! I want you all to stay and train with us forever. When someone leaves – it’s usually due to frustration, injury, and lack of progress. As a business you can’t please everybody – [...]

Thursday

Announcement: Pure/Cornwall Crossfit are having a CrossFitter’s Bowling tournament. 6 People per team. Let me know – Pledge sheets will be at the gym. Michelle is organizing – so feel free to message her or see her at the gym.
WOD:
Power Clean 3 x 3
Good Mornings 3 x 5
Becoming a trainer…
Many people LOVE CrossFit. Who can [...]

Wednesday

WOD:
5 Rounds for Time…
Row 250 Meters
15 Burpee Tuck Jumps
10 Knees to Elbows

Tuesday

A post from ‘The Danimal’ today on Facebook. Puttin himself out there to help motivate others…

Dan Danimal Allaire January 4 at 3:43pm Reply 

Hi all,
I kinda disappeared for the Christmas break but now things are back to normal. I hope you all had a great holiday season and spent quality time with your families. Now for [...]

Monday

Happy New Year!!
I wish all of you a happy New Year and thank-you for making CrossFit a success here in Cornwall. Kyle and I hope for the same over on the Island.
I’m sure many of you have some resolutions. How about you make them a little more realistic?
Right it down. Put it some where [...]

SCHEDULE CHANGE (6AM,9AM,10AM ALL ON!!)

I went in this morning in case a few people showed up and there was 11! So, we will run with 6am, 9am, and 10 am!! Sorry for the confusion.
I’ve decided everybody deserves a workout on New Year’s Eve. So instead of 3 days this week, we will be open 4 days..
Here are the [...]

Wednesday

Remember we are closed the rest of the week. Have a great holiday everybody!
A word about the Paleo Challenge:
We started with 70 people. We finished with 26.  This may sound like a low number BUT it’s not at all. It’s actually a great turnout. Changing your lifestyle may take ‘many tries where you encounter many [...]

Monday & Tuesday

About Saturday..
Kelly (13 years old) broke the women’s 500 meter record. She hammered out a 1:40. The next best was 1:53. This is truly remarkable. This is the power of proper training protocols accompanied by hard work and dedication.
Emma – 17 years old took over 1st place in the pushups and second overall in the [...]

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.
_______________________________________
The CrossFit Christmas Bash
Please refrain from bringing any alcohol to the gym. There’s plenty [...]

Thursday

More on centenarians…
I read another study today on the subject of living to,  or past 100 years of age. This study was done using animals put on ‘calorie restricted’ diets.
Since the 1930’s, dozens of species – microscopic worms, rodents, and most recently - rhesus monkeys (primates that are closely related to humans) have all been fed ‘calorie [...]

Wednesday

WOD:
Push Press 5-5-5-5-5

Tuesday

WOD:
For time…
Walking Lunge (plate overhead – m-45,w-25) x 50 STEPS
Pushups x 75
Walking Lunge (plate overhead – m-45,w-25) x 50 STEPS
Pullups x 40
Walking Lunge (plate overhead – m-45,w-25) x 50 STEPS
Ab Leg Kick x 100 (per side)
Today’s LIFTERS!!
Today was a solid weight lifting day. For those of you ‘NEW’ to CrossFit – try not to be negative. Your accomplishments will [...]

Monday

HOLIDAY HOURS
DECEMBER 19TH – PALEO CHALLENGE
- 8AM – NOON
CHRISTMAS ‘PALEO POTLUCK’ AT CROSSFIT
- 4PM
- THEN OVER TO SCHNITZEL’S
DECEMBER 24, 25 – CLOSED
MONDAY 28TH TO WEDNESDAY 30TH
- 6AM, 10AM, 4PM, 4:45PM
CLOSED FROM THE 31ST – JAN 4TH
THEN – ALL IS BACK TO REGULAR ONLINE SCHEDULE
Kyle’s food…
Day 14, December 7/09
8:15am – 4eggs, 3 slices of ham cooked [...]

Saturday

Where’s the BEEF??
 I encourage all of you to take a good look at this picture. (you may have to click it to see it) What you’re looking at are two very healthy cows. These cows eat grass and eat when they want. These cows are full of Omega 3 due to the fact that they [...]

Thursday & Friday

http://girlgoneprimal.blogspot.com/ - great blog. check out how this girl eats…
Centenarian: A person who has lived to 100 years.
There are three major centenarian studies going on around the world. They are trying to find the variable that would confer longevity among these people. Why do centenarians become centenarians? Why are they so lucky? Is it because they [...]

Tuesday & Wednesday

Olympic Lifting Club starts tomorrow!! Anyone interested in getting better at ‘the lifts’ should be there. When you work at 2 lifts for a few weeks straight you will be amazed at the improvements.
We will work on the Snatch and the Clean and Jerk. One night will be a lift along with ‘assistance’ exercises to [...]

Monday

Weekend food:
sat. am – coffee, 12noon – shrimp and avocado salad, 5pm 2 chicken drum sticks/ some olives / banana, 730 pm – ribs, steak, sweet potatoe, Cauliflower.
sun – am – coffee, 10am – eggs, fruit, bacon. 3pm – homemade soup, 6pm – salmon, brocolli, homemade mayonaisse.
_______________________
Tightening up the whole diet this week a little [...]

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

In this Post:      
1. Crossfit Christmas Bash          
2. WOD    
  3. Kyle’s food for 2 days.
December 19th 2009!!
CrossFit Christmas BASH!!
This will be the final day of the Paleo Challenge. We will re-test (500, pullup, pushup) along with pics, measurements, and weigh-in.
This will start at 8am and end around 11am. (Give or take)
After the Challenge….
Specifics of the Christmas Bash:
Starts at 4pm [...]

Tuesday & Wednesday

Paleo movies. These are gold. Even if you have seen them, they’re good to review.
http://www.youtube.com/watch?v=uCFZoqmKf5M
 http://www.youtube.com/watch?v=wGXep32_qiI&feature=related
Tues WOD    
Kettle-Hell!!
3 Rounds… (m-55, w-24  – Upscale: 72 or 36??)
1 Arm thruster x 8 per side
ATB (Around the Body Pass) x 20 per side
TGU (Turkish Get Up) x 5 per side
1 Arm Swing x 20 per side 
Wednesday WOD
Power Clean – Max
and
5 Minute Core [...]

Monday

The CrossFit Total was a success. Many people showed up and had personal bests. That is the only thing that matters. It doesn’t matter who won. It’s definitely impressive to be the CF Total Champ but not a big deal at the end of the day. What matters is the journey of getting better at [...]

CrossFit Total

Remember: The CrossFit Total is just a workout. So you don’t want to compete. Who cares?? Come on down and hang out! Come on down and workout! Come on down and work on a weakness? Maybe Kipping Pullups or ring dips? Tomorrow is a relaxed type of day for all!!!!!  starts at 8am, but anytime [...]

Friday

My food yesterday and today,
Wednesday
730am – 5 egg omelet, veggies, pineapple, watermelon, 2 cups of coffee, 1 glass of water, 3 Omega 3’s, antioxidant pack, 3000 IU’s of Vitamin D.
2pm – Leftover steak, some chili, 2 handfuls of cashews, disgusting amount of watermelon…
Thursday
730am – 3 Boiled Eggs, berries, some pecans.
130pm – peice of salmon, Banana
530pm [...]

Thursday

Announcements:
 
1. The CrossFit Total is this Saturday at 8am. If you can’t make it at 8am its ok. Come when you can – we will be there all morning and early afternoon. Participate, don’t participate, but come out and support your fellow CrossFitter.
 
2.  The Paleo Challenge will end the week before Christmas. Weigh in, measurements, pics, [...]

Wednesday

My food today… I will post Kyle’s tomorrow. His is more of a performance base. Mine is more of a maintenance base. We both have very similar philosophies but – I’m sure there will be a few differences as well. This will allow others to learn from the two.
730am – 5 Egg Omelet with veggies, [...]

Monday and Tuesday

Back at it!!
My week off was great. Jamaica is a great place. As always – the people of these so-called ‘poor’ places tend to grab my attention as much as the ocean or the 34 degree sunshine. Either way, Im never short of amazed how the people serving me coffee every morning look a hundred [...]

PALEO CHALLENGE

My last post is totally confusing. My apologies. Today is the paleo challenge – thats it – thats all. Come in and get measured and weighed. Perform your best pushup, pullup, and 500 meter row. If you want to work on odds and ends – go for it. We start at 8am – we finish [...]

Thursday/Friday/Saturday & The Following week!!

So, I’m going to Jamaica and I figured I would post the entire week.
Let’s get the hype going!!
I want this next Paleo challenge to be the biggest we’ve done to date.
It will be a little different this time around, but the same for the most part.
Saturday will be busy. Each person particpating in the Paleo [...]

Wednesday

Interesting article on H1N1 here:
It pertains to Canadians more than anything else
http://articles.mercola.com/sites/articles/archive/2009/11/10/Canadian-Provinces-Suspend-Seasonal-Flu-Shots-and-Recommend-Vitamin-D.aspx
Here’s another interesting one. The video from The University of Manitoba is nerdy but gets the point across if you see it through:
http://preventdisease.com/news/09/102609_Alert_Canadians_Arepanrix_vaccine_analysis.shtml
.
WOD:
3 Rounds…
Row 500 meters
30 Pullups

Tuesday

The magic is in the movement…
Why do we sometimes forget this?  It’s easy to sometimes forget that the single most important factor in all of CrossFit (or any sport) is skill. It requires great skill to become an average Olympic Weightlifter, an average Sprinter or ’Sprint-athlete), and an average Gymnast.
This is what CrossFit is. Being a [...]

Monday

7 Rounds for Time…
7 Squat Cleans/ 7 Burpees / 7 Split Jerks
(m-95, w-65)
Paleo, Paleo, Paleo!
I’m thinking another Paleo Challenge is in order. We will start soon enough in order to finish in time for the holidays. Ideally, you would blast through the holidays eating Paleo regardless but… ‘Momma, didn’t raise no fool!’
The results of those few [...]

Thursday / Friday / Saturday

H1N1 Crazy??
It seems like a mental pandemic more than anything else right now. Even myself, I truly tried to stay away from the subject as much as possible and then KAPOW!! I find myself once again deep down the ‘rabbit hole’.
Oh well…
The H1N1 has to be the most confusing situation I personally have ever witnessed [...]

Wednesday

WOD
5 Rounds For Time…
Pullup 15
Box Jump 15
Kettlebell Swing 15

TUESDAY

WOD
Deadlift 3-3-3-3

Monday

The Olympic Lifts
The Snatch and the Clean and Jerk. That’s it – that’s all… How can 2, – just 2 lifts be so complex. Why are they held a step above every other discipline?
The O Lifts are the real deal for many reasons.
1. Flexibility: People often ask me “What about stretching”? The truth is most [...]

Friday and Saturday

ATTENTION: All kettlebells, barbells, rowers, pullup bars, doors knobs, etc.. are being wiped everyday – throughout the day!
If unsure, take a wipe and pre-clean whatever you will be using. Use some Purell on your way out.
Friday WOD:
50 Pullups
Row 2000
25 Pullups
Saturday WOD:
8am – Deadlift Max     and     3 Rounds for time of:  5 HSPU’’s / 25 Box [...]

Wednesday & Thursday

H1N1
This is a very heated topic and is a very personal choice. To start things off properly, people need to know that I am neither Pro or Against the vaccine. I have a very busy schedule and research as much as possible on all topics but would not tell any mom or dad to not [...]

Monday & Tuesday

Big Changes and Future Planning:
Many of you know that I have been partnering with Diabetes Canada for the past 3 years. I go to Cornwall Island twice a week and provide fitness and nutrition coaching for the people of Cornwall Island.
This has always been fun for me and I love contributing to a massive problem [...]

Friday and Saturday

The CrossFit Total starts up next week. People are confused on this topic so lets explain.
Starting NEXT Saturday the WOD will consist of the workout ‘The CrossFit Total’
The times and workouts will fluctuate. Here’s an example:
8am Deadlift / 845am Squat / 930am Press
Following week:
8am Press / 845am Deadlift / 930am Squat
At the end of November you perform [...]

Wednesday & Thursday

1. First  of all – a late but much needed CONGATS!! to Erin M-C and Carole for winning the Paleo challenge. The two of them lost a total of 23 pounds and roughly 19 inches!! Awesome work..
2. The CrossFit Total:
-     This is for fun. This is an opportunity to lift weights with all your CrossFit [...]

Monday & Tuesday

WOD: Monday
3 Rounds for time of:
7 Muscle-ups or (15 dips / 15 pullups)
95 (65)  pound Sumo-deadlift high-pull, 21 reps
WOD: Tuesday
Split Jerk
1-1-1-1-1-1-1
“All fixed set patterns are incapable of adaptability or pliability. The truth is outside of all fixed patterns.”
 -          Bruce Lee
 All  fixed set patterns:
 -          Traditional Gym workouts (Back and Bi’s, Chest and Tri’s – everyday for years)
-          Running [...]

Friday & Saturday

Why is Omega 3 so ‘goshdarn’ important??
This is simple if you look at it as simple as possible. Don’t let chemistry, biology, and physiology hold you down.
Omega 3 and Omega 6 are Essential fatty acids (EFA’s). This means they are ‘essential’ due to the fact that our bodies can not produce such a fatty acid. [...]

Wednesday & Thursday

A typical story…
A new (this week) member approached me and explained that he would like to do CrossFit twice a week (cardio days only) and go to his old gym the other 3 days and perform bodybuilding type workouts like – 1 hour (chest and triceps) and then down to the cardio room for [...]

Tuesday

What exactly is a cheat meal?
Hmmm… This little guy took me a long time to figure out. For years I would eat really strict for days on end – only to ruin a good chunk of them through ‘overdoing’ it on cheat day.
But..but… (your not going to cry are you?)
The truth is the worst thing [...]

Friday & Saturday

Today is the weighing and measuring for the 30 day PALEO challenge. If you miss and want to be W & M just let me or Kyle know.
Also, this weekend we are closed due to another course. Sorry about the inconvenience. We have no courses for quite some time.
Finally, we are closed Monday…
 
WOD:
4 Rounds For [...]

Wednesday & Thursday

Wednesday WOD:
7 Rounds for Time…
25 Box Jumps
25 Kettlebell Swings (m-55, w-36)
__________________________________
Thursday WOD:
SNATCH 1-1-1-1-1-1-1
The king of all the lifts. From ground to Overhead – as fast as possible. It takes great skill and raw strength to perform this lift well. Definitely one of my faves.
_______________________________________
Nutrition seems to be a big issue at the gym for so many of us… [...]

Tuesday

WOD:   Clean and Jerk   1-1-1-1-1-1-1

Monday

Weekend Recap:
The weekend in Toronto was great! Robb Wolf (robbwolf.com, crossfit nutrition guru) taught everybody in TDOT a thing or two about nutrition. I know I got alot out of the experience.
CrossFit Nutrition in a nutshell: (Joanne, Jen, amd Kyle feel free to add your own thoughts)
Take Home Points.
1. Robb himself refuses to work with [...]

F & S

CLOSED THIS SATURDAY!!!!!!!!!
EGO LIFTING!!
This is the root of all evil.
This will cause frustration  – which will cause resentment  – which will cause ‘quitting’ –  which will cause ‘poor health’ (eventually).
Others in the gym will not want to workout with you.
This list goes on and on….and on.
I feel any good CrossFit affiliate would bring this point [...]

Thursday

CrossFit & Pregnancy
By; Carla McDonald
In September of last year my husband, Grady, and I were pleasantly surprised to find out we would be having our first child.  Having come from a family of nine children, seven of whom are girls, I am no stranger to children.  I’ve babysat, changed diapers, put babies to sleep when [...]

Wednesday

Announcement: Get your workouts in!! Kyle and I are gone the next 2 saturdays. We go to Toronot this Saturday for the Crossfit Nutrition cert and the following weekend we train the Olympic lifts in Ottawa with ‘Coach B’! Sorry for the inconvenience.
Cholesterol –
Someone asked about cholesterol today and I told them “Cholesterol is a [...]

Tuesday

This was taken from the robbwolf.com website. Robb Wolf is a scientist/ chemist/ CrossFit Affiliate owner with a deep knowledge and passion for PALEO style nutrition. He is helping people all over the world get a handle on conditions such as Diabetes 1 & 2, arthritis, cancer, heart disease, etc… – all through a PALEO lifestyle switcheroo!
I [...]

Monday

Feet cont….
So I hiked Tremblant this weekend in my Vibrams and it was great!
My feet were a little sore (good sore) and that’s it.
The amazing part:
This was a short hike (2.5 hours total going slow) and the feet felt good.  The interesting side of this hike: I felt more control, woke up with sore legs [...]

Friday & Saturday

Announcement!!      9am class seems to be all the buzz today. 5-6 people asked me about it. Let’s start it up this coming week on Monday’s, Wednesday’s, and Friday’s for starters. As needed we will add the other 2 days.  Anyone else interested for 1 or 2 or all 3 of these 9am workouts let me [...]

Thursday

The Core
What exactly is ‘the core’? Immediately the word ‘abs’ pops into your head.
Let’s think of the core as all the muscles needed to perform certain tasks. Tasks like digging a ditch, or swinging a golf club, walking with near perfect posture, launching a 12 pound medicine ball, throwing a punch, etc…
Core is top of [...]

Wednesday

Attention!!: 2 new schedule changes have been made.

1. 645pm on Mondays. from now on.

2. Saturday: 8am / 845am / 930am

7 Reasons to Eat More Saturated Fat
Tim Ferriss of The Four Hour Work Weekhas posted an exclusive excerpt from Drs. Michael and Mary Eades’ newest book, The 6-Week Cure for the Middle-Aged Middle.

The two doctors [...]

Tuesday

Quick Facts about Chronic Cardio:
First of all, what is Chronic Cardio?
Consistent cardio (5 days a week) performed at or above 75% of maximum effort. We all know working out is a stress to the body. This is why Crossfit is literally taking the fitness world by storm: Short, Intense workouts that make us really really fit. We create [...]

Monday

WOD: 
“Cindy”
AMRAP (as many rounds as possible) in 20 minutes of:
5 pullups
10 pushups
15 squats
How Go’s the Paleo?

Friday and Saturday

Prof. Cordain -
Cereal grains (meaning cultivated grains in general, not breakfast cereals) have fundamentally altered the foods to which our species had been originally adapted over eons of evolutionary experience. For better or for worse, we are no longer hunter-gatherers. However our genetic makeup is still that of a paleolithic hunter-gatherer, a species who nutritional [...]

Thursday

A quick word on coffee:
Ahhh… The nectar of the God’s!
Coffee is actually better than most people think. The problem is those of us (myself included) who drink too much of the sweet,sweet, nectar.
The MAJOR issue with coffee is that the big coffee producing countries (Brazil, Columbia,etc) have little to zero regulations of chemical and [...]

Wednesday

1: There are still a few of you on a month-to-month cash type of payment. Being a 2 man operation this is increasingly difficult for me to keep track of. I really don’t like asking for your monthly payment. So, please bring in a void cheque for October. If you haven’t paid for September yet [...]

Tuesday

WOD
‘ENERGIZER’
3 Rounds For time…
300 meter row
15 Pullups/15 Pushups
This is a nice little ‘mini-monster’ I think… We will see.
How’s the Paleo Everybody. Try not to look at this as a 2-3 or 4 week event. Look at it as a transition to your new and improved way of Eating (which equals strength, body composition, lifestyle, health, [...]

Monday

WOD:
21-15-9 of
SDHP / SHOULDER PRESS / KNEES 2 ELBOWS
(m-115, w-65)

Friday and Saturday

Paleo Challenge starts saturday!
Remember, even if you cannot adopt a perfect Paleo lifestyle you should still partake in this challenge.
The challenge will teach you so much about nutrition and yourself - which makes it a great experience. A life changing experience for sure…
On a harsher note!!
90% of health is what you eat – plain and simple. Stop convincing [...]

Thursday

WOD:
‘Chrissy’
30 Burpee’s with a tuck jump
20 Two Hand Kettlebell Swings
25 Burpee’s with a tuck jump
25 Two Hand Kettlebell Swings
20 Burpee’s with a tuck jump
30 Two Hand Kettlebell Swings
15 Burpee’s with a tuck jump
35 Two Hand Kettlebell Swings
10 Burpee’s with a tuck jump
40 Two Hand Kettlebell Swings
5 Burpee’s with a tuck jump
45 Two Hand Kettlebell Swings

Wednesday

Carbohydrate controls insulin; insulin controls FAT storage
Carbohydrates are an energy source. Your body needs glucose to burn as energy. The difference between carbs / fats / and protein is this: Carbs are NOT used as structural components in the body, where protein and fat are.
What the ??
All carbs are converted into glucose which your brain, [...]

Tuesday

‘Sandbag Slaughter’
For Time…
5 Turkish Get Up’s (Per Side)
15 Walking Lunges (per side)
5 TGU’s (per side)
15 Shoulder Squats with press (per side)
5 TGU’s (per side)
15 Power Cleans (per side)
Run around 1/2 the Block (with sandbag)

Friday and Saturday

Attention:
The Gym will be Closed for Holiday Monday!
 
Josee left her wedding ring here a week ago Saturday. Any info would be great.
__________
Interesting statistic:
A study released by Johns Hopkins University suggests that by the year 2030, 86% of all adults in the United States will be obese (up from the current 65%); whats more, [...]

Thursday

Excerpt from The Primal Blueprint:
“I look at evolution in terms of how natural selection acted on our ancestors to favor the strong and healthy and weed out the sick, weak, or unfit.”
It’s very interseting. You see our Caveman ancestors had it pretty rough. They only made it to about 33 years of age due to: [...]

Wednesday

When to take a break??
This whole CrossFit thing is pretty serious. We train harder than your average pro-athlete. We train a recommended 5 times a week. We work are ass’s off everyday. We eat like frickin’ caveman. We… you get the point.
I personally love to train. It is undoubtedly one of those things I would always need [...]

Tuesday

WOD:
Deadlift   -   1 Rep Max
Also, a few people asked to go back to Lamoureux Park again? I like the idea. There aren’t many days left. What’s the consensus?

Monday

Tracking Progress
Tracking Results.
Any trainer with half a brain in his/her head is always striving for better ways to achieve results. Yes for himself but more importantly for his clients. It’s no secret:  No results = No clients, eventually of course.
At the end of the day all that really matters for everyone of us is results. [...]

Friday and Saturday

Why is Crossfit So Effective… NEUROENDOCRINE RESPONSE!!!

This post will be a brief look as to why Crossfit does what it does so well…. produce results. All of the ideas and methods discussed are compliments of Coach Glassman, founder of Crossfit, in his journal article he published in April of 2002.
“Neuroendocrine adaptation” is a change [...]

Thursday

I wish all the summer students I had good luck with their upcoming year. Amy L, Steph R, Catherine H and Brandi all have improved their strength dramatically in a few short months. Stick with it!!
Check out this article about Hockey from Crossfit Vancouver:
http://www.crossfit.ca/index.php/Mainpage/index-single/why_does_hockeys_popular_off_ice_training_suck_so_bad_power_to_weight_ratio/
Pretty interesting. I’m sure there’s a good argument here…
‘GIREVIK’ – Russian for [...]

Wednesday

How much fruit is too much?
This info is from thatsfit.com:
My kids eat a lot of fruit — apples, strawberries, bananas, you name it. I don’t think they’ve met a fruit they don’t like and when I discourage them from their junk-food tendencies, they always opt for fruit. I’ve always considered this a good thing. Fruit [...]

Tuesday

WOD:
Power Snatch 1-1-1-1-1-1-1
Remember: Heavy Lifting promotes dense tendons, ligaments, muscles, and bones. Also, muscle burns more calories than fat. Muscle takes up much less space than fat. So, that means heavy lifting builds muscle and strength and  also burns fat. CrossFit’s premise is being an average weightlifter, an average sprint athlete, and an average gymnast. [...]

Monday

Great weekend!! Big shout out to the Riel’s for having a great party. Thanks to all involved (Michelle, Denise, Jo, Steph, Leann, and whoever else I may have missed) Everything was great and I hope to have many more!
___________
Congrats to Dan, Mike P, Nicole, Eric B, and Missy who participated in the Triathalon on the [...]

Friday and Saturday

So… The party is this saturday and I hope to see you all there. Should be a good time.
As for the classes – here’s a short form:
1. Mornings are no longer available for any new members. There’s lots of room in the afternoon but it too is filling up. All these numbers can and will [...]

Wednesday

Why Lifting Heavy is the Key to Weight Loss

You know that losing fat involves increasing your metabolism. What you may not know is that muscle plays a huge role in raising metabolism. A pound of muscle burns about 10-20 calories a day while a pound of fat burns 5 calories. That means any growth [...]

Tuesday

First off – Michelle just posted this to facebook:
It’s all about the Paaaartttaaayyyy this Saturday! lol
____________________
hey guys!!
Are you guys ready to kick some ass???? or get your ass kicked?? lol
Ok, seriously!!! Need to know WHO’s IN and WHO’s OUT!!!! for saturday! Also, need to collect $10 from everyone… we’re trying to get things ready for [...]

Monday

WOD
OHS (Overhead Squat) 3-3-3
Pullup 3-3-3
Many of you do alot of extra cardio on top of the WOD’s Kyle and I prescribe. “But if just do more cardio, won’t that burn more fat?”
WRONG!! This is a huge mistake that many people make. It seems people are caught thinking that more spin classes, jogging for hours on [...]

Friday & Saturday

Don’t forget everybody! Next Saturday is the Hoover Ball Tournament / Crossfit Party. Should be a good time.
WOD
Friday
4 Rounds For Time:
Run 1/2 the Block
25 Kettlebell swings (m-55,w-36)
10 HSPU’s (Handstand Pushups)
Saturday:
‘Karen’
150 Wall Ball Shots for Time. (m-20,w-14)

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 [...]

Wednesday

WOD
5 Rounds for Time:
Row 125
Burpees 15

Tuesday

AMRAP in 10 minutes of:
Pushups 10 / Jump Squat 10
Take 3 minute rest then…
10 more minutes of:
Pullup 10
Jumping Lunge 10 (per side)

Monday

WOD
7 Rounds for Time…
7 Reps of Each
SDHP
Front Squat
Clean And Jerk
(boys-105, gals-65)
Continued from Friday (Understanding Crossfit??)
CrossFit. The 3 headed monster!!
Crossfit prides itself on producing the ‘fittest’ people in the world. The reason for this thinking lies in the ‘generalist’ and not ’specialist’ approach to working out.
If you want to be an elite power lifter deadlifting [...]

Friday and Saturday

WOD:
 Friday – 45 Double unders /  45 Ring Dips / 45 L-sit pullups / 45 Push Press (45lbs bar) / 45 Double Unders
Saturday – 3 Sets of – 30 Situps / 20 Knee to Elbows / 10 Hollow Rocks / 500m Row
Understanding Crossfit??
When many of you started the paleo challenge you finally realized the importance of food. [...]

Thursday

Thrusters 5-5-5-5-5
Breathing just got real! lol

Wednesday

WOD
50-30-10 reps of:
Air Squats /
 Box Jumps /
 Kettlebell Swings (24kg Men / 16kg Women)

Tuesday

Bench Press
5-5-5-5-5

Thursday/Friday/Saturday/and….Monday!!

Much easier for me to post the next 5 WOD’s in  one post. Enjoy everybody!!
Thursday
Run the Block
2500 meter row
Run the Block
Friday
21-15-9
Ring dips and Push Press (95, 65)
Saturday
3 Rounds for time… (135, 95)
Deadlift 12 reps
Hang Power Clean 9 reps
Fron Squat 6 reps
Monday
6 rounds for time…
250 meter row
30 situps

Wednesday

The Winners!!
Denise and Jordon!!
Great work you two. Keep with it.  You guys both deserved it. What a great challenge for everyone invovled. I personally feel great and will continue my caveman ways for the rest of my life. I’ve been Paleo(ish) for the past 5 years – BUT – the challenge really forced me to [...]

Tuesday

So, I didn’t get everybody’s information but should conclude things tomorrow. Every single person lost inches and weight! What a success. Those of you that I did measure I will give you your numbers when I see you. Oh ya – I almost forgot – KEEP IT UP. Paleo is a lifestyle.
First of all [...]

Monday

Weigh in and measure folks. Let’s see who the King and Queen of Paleo are. Now comes the test of sticking with it. Remeber the Blog is a very good motivator. Don’t be shy!
I personally choose a Paleo way of life with a 95/5 cheat rule. This means around 1-2 Cheat meals per week. 
Workout:
AMRAP (as many [...]

Friday

Last weekend of the challenge.  I trust you all, are 100% sugarfree. I hope the plan is for 95/5 after the 14 days.
Remember…
You feel better, your energy is through the roof, your waist is smaller, your strength is on the way up. etc…
Why go back to that other you?
Have a cheat meal and kick out [...]

Thursday

Attention: No classes after 12:45 on friday. So sorry. I encourage you all who can’t make it to run a 5k. Post your time to the comments. Also – there are no classes this weekend. Kyle and I are going to Crossfit Toronto for a running certification. Which for all of you means you will [...]

Wednesday

Shrimp Stuffed avocados
4 large avocados, peeled and halved, seeds removed, Mini shrimps cooked and washed, 1 T lemon juice, 1 T onion powder, 1tsp black pepper, 1 T paprika
Set avocados on serving plate with cut side facing up. Combine shrimp, lemon juice, onion powder, and pepper in a medium sized mixing bowl. Spoon shrimp mix [...]

Tuesday

WOD:
3 Rounds:
Run around the block
25 Box Jumps
15 Dumbbell Swings
5 HSPU’s (Hand Stand Push Up’s)

Monday

One week of Paleo down the tubes…literally. Great to see how serious everybody is about the challenge!
I hope many of you are beginning to realize just how amazing the ‘power of food’ can be. You could crank out 2 WOD’s a day – everyday, and you will never see a sixpack unless what you put [...]

Saturday

WOD
5 Rounds for time
Dumbbell Swing 25 reps (m-50lbs,w-40)
 Double Unders 50 reps

FRIDAY

Don’t forget everybody. Mike and Lysa are having a ‘big bash’ out at their place tomorrow. Anyone interseted just ask…
WOD:
4 Rounds for time…
25 pullups
25 Jump squats / air squats
25 situps
25 pushups
25 jumping/walking lunges (per leg…obviously!)
25 hollow rocks

Thursday

Press 5-5-5
Push press 2-2-2
Push Jerk 1-1-1

Wednesday

The Blog is full of knowledge. I hope everyone continues the solid contributions. And for the newbies out there, no question is a bad question. It’s all about learning…
WOD:
Run the Block
Row 1000
50 Burpees

Tuesday

108 people did Fran today… Great start to the week!
Tuesday
Single Leg Deadlift
8-8-8-8 – per leg
Great to see everybody out to represent Crossfit and of course Dan.

Monday – Paleo Challenge Begins!!

The weigh in is at the same time as planned – Sunday at noon. Then over to see Dan at the strongman competition…
Our 14 day Paleo challenge starts Monday and ends 2 weeks later. Good luck everybody! I myself am excited to get extra disciplined. I feel it will be much easier due to the [...]

Saturday

Workout:
Squat Clean 100 reps for time (m-95, w-65)

Friday

Don’t forget everyone: Dan is attempting to demolish this year’s liftoff Strongman competition. He told me today he has no doubt he will be the last man standing. Good for you Danimal. Go get em!!
The destruction starts at 1pm on Sunday at Lamoureux Park! Be there for support.
Interesting story…
Today two of the guys at the [...]

Thursday

A couple things…
1. Friday’s outdoor workout will be pretty hard to accomplish due to Liftoff. We will run regardless – from the gym. Anyone not interesed can use a rower or perform some other type of metcon exercise that would target the cardio portion of the workout.
2. Paleo weigh in and measure: This will happen on Sunday [...]

Wed..

Workout:
5 Rounds for Time…
Kettlebell Swing 25 reps (m-55,w-36)
Burpees 25 reps
Double Unders 25 reps (100 singles) – Everybody should be working on the double under. It’s a great skill to have.
Thursday and Friday look nice. We will go outside to the park on Friday. It’s been a while for everyone with all the rain.
The morning gals [...]

Tuesday

Workout:
“Hulkster”
Bench Press 1-1-1-1  and Max Pullup 1-1-1-1 or 50 Pullups (If you cannot add weight to your body when doing a pullup you will do 50 regular or assisted pullups instead).
In the Pic: Me, Dan, Mike P, Norm, Chris V, and Jay. Anyone interested in playing Hooverball just let us know. It’s a great battle and oddly enough [...]

Monday

So… the food ‘forum’ is up. Feel free to share anything interesting. I hope many of you will share any info(recipes, tips, etc…) that will help all of us acheive superior health.
Another week of rain… Hopefully we can get out thursday or friday.
Workout:
30-20-10 of…
Sumo Deadlift High Pull (m-95,w-65)
Wall Ball (m-20,w-14)
Pushups

Saturday

The food Blog will be up today. Get those ideas-a-flowin’! T-shirts are 3 weeks away. I have ordered a pile of regular guys and gals t’s. For those of you that would like something stronger like an under armour type of material – the samples will be at the gym shortly and you can decide [...]

Friday

3 Rounds for Time…
100 Double Unders
75 Hollow Rocks
50 Burpees
25 Knees to Elbows

Thursday

I will be adding a BLOG to the website for all of us to share. This Blog will be for food/diet only. It will be a place where Cornwall Crossfitters can share recipes, frustrations, ideas, and of course success stories. I think this will be a big motivator for many of you. Please contribute – [...]

Happy Canada Day – Morning classes only!!

Classes for Canada Day: 6am, 645am, 730am, 11:15am, 12noon.
Workout:
For Time…
!000 meter row
50 Thrusters (m-95, w-65)
500 meter row

Tuesday

Workout:
 
AMRAP in 20 minutes of:
20 Pullups
20 1 Arm Swings (each side) (m36,w24)
20 Jump Squats or Air Squats

Monday

New Classes!! Monday 730am, Wednesday 730am, and Thursday 730 am. If these do well I will open it up 5 times a week soon enough…
Congrats to all the new Level 1 AKC (kettlebell) instructors. This course did alot for me back in 2003 when I took it. Shawn Mozen of Agatsu.com is a great friend [...]

Friday

Reminder: There are no classes this saturday.
Workout:
3 Rounds for Time…
50 Double Unders (or 200 singles)
50 Situps
50 Kettlebell Swings (m-55,w-36)
50 Pushups

Thursday

DEADLIFT
1-1-1-1-1-1-1

Wednesday

Workout:
30 Muscle ups or 80 Dips and 80 Pullups for Time.
You can bounce back and forth between the two. 

Tuesday

Drink plenty of water before the workout. It’s going to be hot.
Workout:
3 Rounds For Time:
Run 400 meters
50 Thrusters with a PVC pipe
40 Jumping Lungs (or walking/stationary) per leg…of course.
30 Hollow Rocks

Monday

Clean and Jerk 1-1-1-1-1-1-1

Saturday

Workout:
21-15-9 of:
Overhead Squat / Kettlebell swing

Friday

Workout:
3 Rounds for time:
Pullups 25
Box Jumps 25
Pushups 25
Box Jumps 25
Knees to Elbows 25
Box Jumps 25

Thursday

Today was nasty. Congrats to everyone who participated. It’s nice to see huge improvements out on the field. Running once or twice a week (in this format with the occasional 5 or 10k thrown in) will make you a much better athlete…period.
Here’s a test: Run a 5k this weekend. Time it and make sure the distance [...]

Outdoors!! Wednesday

Amrap in 20 minutes of:
Run 200 meters / 15 Burpees
This will be a straight sprint. At the end you will drop and crank out the burpees. Then you will get up and run the other way and repeat – completing as many rounds as possible (AMRAP) in 20 minutes.

Tuesday

25 – 20 – 15 for time…
Push Press / SDHP (Sumo Deadlift High Pull) / Pullups
m-115, w-65

Monday

There are many ways to record progress. If you’re trying to accomplish a goal (no matter what it is) you must be recording everything that happens – good and bad. You establish what works and what doesn’t. Things that hinder progress you simply disregard.   
Sophie started here with us about 6 weeks ago. Sophie missed [...]

Saturday

3 Rounds for time:
Row 500 meters
50 Barbell Thrusters

Friday

Big Finish to a hard week. Yikes!
5 Rounds for Time:
50 Double Unders (or 200 single skips) / 40 Kettlebell Swings / 30 Burpees / 20 Hollow Rocks

Thursday

For Time…
21-15-9 of Deadlift (m-225,w-135) and Wall Ball (m-20,w-14)

Wednesday

5 Rounds of…
Bodyweight Bench Press – Max reps
Pullups – Max reps
Rules:
1. You must be able to complete 5 reps with your bodyweight in order to work with it.
2. You must complete at least 15 pullups per round. So if your max is 3 you would stay at the pullup bar until you complete [...]

Tuesday

For Time…
Row 1250 meters
50 Box Jumps
50 jumping lunges (per leg)
50 Burpees

Monday

Back Squat 5-5-5-3-3-1-1
Any movement we do is functional. We develop skill and efficiency in these movements because it makes us a more efficient ‘animal’ so to speak. We use COMPOUND movements which join or ‘compound many joints and muscle groups in order to produce the greatest amount of force’… Isolation movements are not nearly as important [...]

Saturday

Workout: 5 Rounds with 1 minute breaks. No breaks between exercises just rounds.
Walking Lunges 1 minute
Thrusters 1 minute
Pullups 1 minute

Friday

Awesome week so far. Today was a little nasty, but I loved it and think anyone who did that today literally got stronger just by completing it. Good Work.
Friday we focus our efforts on handstands and progressing towards acheiving one of these.
Handstand’s are very challenging and many of us will simply do something else that targets [...]

Thursday – Outdoors!!

For any newbies we meet at Lamaroux park once in a while. Today (thursday) is the day. We meet in front of the little stone house/museum.
Workout:
3 Rounds for time…
800 meter run / 25 Kettlebell swings / 15 Burpees

Wednesday

Tomorrow’s workout:
“Elizabeth”
21-15-9 of Ring Dips and Power Cleans
Thursday and Friday look sunny and hot. Get ready to get outside!

Tuesday

Getting youth involved. One thing I’ve always been sure of is the need for physical fitness (real physical fitness) with the average highschooler. Every time a student tries out CrossFit they love it. I wish I would have started this CrossFit stuff when I was 15. Oh well…

Great Pics…

Tuesday Workout:
Kettlebell Windmill 5-5-5-5-5-5  per side
Frank rockin [...]

Monday

For time…
21-17-13-9
Overhead Squat (m-115, w-65) / Pullups / Burpees

Saturday

Another kick-ass week!!
Big thanks to Mike and Lysa for the new pullup bars. Also, a big thanks to Danimal for organizing a very successful turnout at the Children’s Treatment Centre run. Crossfit is a such a strong community. We’ve only just begun!!
Finally, congrats to everybody working on progressions. I can’t even keep up anymore with how quick people [...]

Friday

Check this out. Try and think about where you may have had trouble. watch?v=ic_mvAtAiaI
I hope this link works.
Friday
A great finish to another great week. (Besides the sore neck of course, lol)
Workout:
Row 500
Pullups 50
Row 500
Kettlebell Swing 50
Row 500
Box Jump 50

Thursday

Good workout today. Very Challenging Triplet.
Thursday
Power Clean
1-1-1-1-1-1-1

Wednesday

Workout:
7 Rounds For Time:
Prescribed is 115 for guys and 75 for the ladies.
SDHP – 7 reps
Thruster – 7 reps
Burpee – 7 reps

Tuesday

Tuesday
Warmup: Pistol Progressions 10 minutes
then…
Overhead Squat 5-5-5-5-5

Monday

Thanks again to all for participating in the Children’s Treatment Center Run.  It was good to see so much support for the club, I am truly grateful…
 
Back to Business…
Monday WOD:
“Angie”
100 pullups
100 pushups
100 situps
100 squats

Saturday

ATTENTION! ATTENTION! ATTENTION!
The gym is CLOSED today.
We are running at Lamaroux Park.  Come and join us! Walk, Run, whatever…
Running Tips:
Stay on the balls of the feet, not the toes!
Lean forward, let gravity pull you forward.
Spread the chest, head high, small arm swing.
PACE!!!

Friday

For time…
21-15-9 of
Deadlifts (m-225, w-135), and Pullups
The gym is closed saturday due to the run at Lamaroux park. Feel free to join us.

Thursday

New Website!! Thanks to Frank for the cool design and great pics.
 
For Time:
1000 meter row
25 Hollow Rocks
25 Knees To Elbows
25 Plate Situps
1000 meter row

Wednesday

‘The Press’
3-3-2-2-1-1-1-1-1
Just think of what we accomplished in 30-40 minutes today. That is some seriously hard work. Tomorrow is a break from that type of workout but should be taken even more seriously in order to:
a. Max out! Lift the heaviest you’ve ever lifted.
b. Refine your technique.
Good luck.

Tuesday

Back to the grind and of course working out!
 
Workout:
5 Rounds for time…
Walking Lunges (weighted, 1/2 Bodyweight) 20 reps per leg
                                                                        Pullups 20 reps
                                                                             Burpees 20 reps

Saturday

Enjoy the weekend! No workout Monday. Relax and enjoy the holiday.

Check this pic out. No need to discuss, we all know how bad pepsi, chips, and chocalate bars can be. Eliminating these foods should be automatic for anyone training hard – no matter their choice of activity.
But…
What about other sugar loaded foods like: breads, pasta, fruit juice, [...]

Friday

Congrats to Mel Bellsmith on the pullups.  Hard work always produces results. Also to Josee for completing today’s workout Prescribed – 24Inch Box, Pushup Burpees, and 36lb kettlebell!!
Friday:
Back Squat 1-1-1-1-1-1-1
Thanks to Danimal for the Sweat puddle.

Thursday

AMRAP in 20 Minutes of:
Box Jumps or step ups - 20 reps
Burpees – 20 reps
Kettlebell Swing – 20 reps

Wednesday

Everybody got through their first CrossFit run on Tuesday. What a great day. I personally look forward to working out – outside. It is a great way to take in the elements.
Many of you were scared or intimidated by the task or should I say skill of running. Remember, you workout at CrossFit to be [...]

Tuesday

Look for the parking lot behind the ’stone museum’ type building at Lamaroux Park. Our first outdoor workout will be running ‘a la CrossFit”.
Workout:
3 Rounds for Time:
Run 400 meters / 25 Pushups / 25 Squats

Monday

Let’s get outside Tuesday. Dress appropriately, it will be chilly by the water.
________________
Monday Workout: (guys 95, gals 55)
For Time…
Sumo Deadlift High Pull 25 reps / Overhead Squat 25 reps / Clean n Jerk 25 reps
Sumo Deadlift High Pull 20 reps / Overhead Squat 20 reps / Clean n Jerk 20 reps
Sumo Deadlift High Pull 15 reps / Overhead [...]

Saturday

For Time:
Barbell Thruster 75 reps
Pullups 25 reps
Dumbbell Swing 75 reps
Pullups 25 reps

Friday

Single-leg Deadlift
8-8-8-8-8-8

Thursday

Wednesday was a toughie! Good  work to everyone! This workout went especially well due to how focused and determined people are to perform. Performance is everything. Focusing on technique time and time again will create great performance, great strength, and great health.
Bad technique, rushing, 1/2 assing things, will most definetely cause injuries. That is the last thing [...]

Wednesday

“Godzilla” …. 4 Rounds for Time…
Pullups (weighted for a 5 rep max) – 15 reps
Clean ‘n’ Jerk – 15 reps (m 145, w 95)
1 Arm Kettlebell Swing – 15 reps per Arm (m 55, w 36)

Tuesday

AMRAP in 20 minutes of:
Windmill 20 per side
Burpees 20
Knees to Elbows 20

Monday

Overhead Squat 3-3-3-2-2-2-1-1-1

Saturday

Workout:
AMRAP in 20 minutes of:
10 pushups / 10 Lunges per leg (walking/jumping/stationary) / 10 Kettlebell Swings / 10 Box jumps

Friday

Congrats to Michelle, Josee, and Celine for getting their first pullup(s). Huge accomplishment!!
2-3 months and all these gals are starting to perfom pullups ‘prescribed’. This is without a doubt ‘measurable fitness’. Keep in mind, the 3 of them have been very dedicated and focused on improving their own individual goals. Everyone seems to be improving [...]

Thursday

                
Workout:
Speed Snatch    5-5-5-5-5-5

Wednesday

Workout: 5 Rounds
1 minute rowing / 1 minute wall ball / 1 minute boxjump / 1 minute rest

Tuesday

The Winning Slogan: “I do more in 20 minutes than you do all day.”
Workout:
10 Rounds for time
10 Pullups / 10 Ring Dips (or paralettes) / 10 Sumo Deadlift High Pulls (guys 95, gals 55)

Monday

Warm up: Squat Therapy
Back Squat 5-5-5-5-5-5

Friday

Big shout out to Al Quenneville. Al weighs 175lbs. Al benched 300lbs and more amazingly completed 100 pushups in 1:50!!!!!!! Insane…I know. That number will be untouched for a while. Good job big guy.
Workout: 3 Rounds
Row 500meters
25 Hollow Rocks
25 Back extensions

Thursday

Announcement:
The running problem is no more!! We will run down by the water once a week or so. (maybe more on nice weeks, maybe less) It’s simple: The WOD will be posted the night before and everbody will meet at their regular times here:

If it’s raining we meet at the gym and the workout changes.
This [...]

Wednesday

“Yo, How much ya bench?”
Bench Press
3-3-2-2-1-1
Then 100 pushups for time.
4 minutes is considered a “feat of strength”.

Tuesday

Special Mention:
Everybody competed well in the Fran workout yesterday. People are concerned more with their own individual progressions than anything else – THANK GOD! It amazes me how the amount of bands are diminishing for so many, weights are going up to presribed, and all around athleticism is improving all the time.

Emma was one of [...]

Monday

BENCHMARK WORKOUT!!
“FRAN” – Thrusters/Pullups 21-15-9 for time….
A quick story about Fran, the nastiest girl I ever met:
Walking into the level 1 certfication I had no previous experience of CrossFit or any of it’s workouts. Being in what I thought was descent shape I attended the cert thinking it would be ‘no big deal’  – this [...]

Saturday

Workout: AMRAP in 20 minutes of:
7 pullups / 15 pushups / 25 jump Squats

FRIDAY

More Slogans: I like these better than all the others.
Just wanted to add the better of the slogans!!
1. World domination…one set at a time.
2. I do more in 20 minutes then you do all day.
3. Survival of the fittest.
4. CROSSFIT, Evolution of man, the weak will be left behind.
5. I do pull-ups in my sleep!!
6. [...]

Thursday

“Kettlebell Strength”
AMRAP in 30 minutes of:
Windmill 5 reps / Turkish Get Up 5 reps

Top 10 Slogans

Not in order. Vote on your top 2… If I missed any just send them in. Any new ideas – send them too.
1. Smoke you like cheap crack….
2. No CrossFit, No Comment.
3. Get Cross and get Fit!
4. I want more, I want CrossFit!
5. 3,2,1…….GO!
6. B.Y.O.B (Bring your own bucket)
7.   EVOLVE
8. “Where all you can get [...]

Tuesday

Big Dan “DANIMAL” doing a 500lb deadlift. Awesome….
Workout:
Split Jerk
1-1-1-1-1-1-1

Monday

Hope everyone had a great weekend!
Things are busy at the gym and I think it’s great. We are hovering around 80-90 strong already. I plan on capping the membership around 120. I think classes should never be bigger than 15 with the ideal number being around 10-12. Any feedback on this topic is welcomed. I [...]

Thursday

Have a great Easter weekend everybody! I am closed Friday, Saturday, Sunday and will hopefully see you all on Monday. We offer a new time starting Monday at 3pm. Thank Nancy and Julie!!
This past month has been Awesome! I truly thank you all (new and old, and really old,lol) for being a part of this [...]

Wednesday

Kyle and I agree – today’s workout is a keeper. Great times hovered around 11 minutes with ‘Big Jer’ hammerin out a 9:47… Workouts will begin to re-surface  in order to evaluate progress. That is the only reason they re-surface. Hopefully, you know some of your times in order that you can see what you’ve [...]

Tuesday

This pic makes me laugh… Do you spot the problems??
5 Rounds for time:
Sumo Deadlift High Pull (Kettlebell) 25 reps
Pushups 25 reps

Monday

Overhead Squat – 75 reps (m – 105, w – 65)
This is a technique workout! Don’t worry so much about the time or weight. This movement is incredibly beneficial to proper posture and raw strength. If the technique is good, the weight will follow.
Technique points:
Heels drilled to the platform
Active shoulders, 100% lockout
Bar directly above or [...]

Saturday

Another great week!! Hard workout today, makes the weekend a little sweeter.
Saturday: For Time…
Air Squat 50 reps
Press 50 reps
Abmat Situp 50 reps
Row 1000 meters

FRIDAY!!

Workout:
4 Rounds For Time….
20 Box Jumps
20 L-Pullups
20 Burpees

Announcement

28 people have been double charged!! I apologize for this inconvenience. I will cut you a cheque immediately or you can simply let it go and avoid a payment until June 1st. Your call. This problem wasn’t the bank’s fault, it was mine… OOPS!! Again I apologize.

Thursday

Julie executing great form in the Clean n Jerk
Challenge!! I’m looking for a cool/funny/hardcore/whatever type of slogan for the next batch of T-shirts and hoodies. Yes ladies, I will order actual ‘girls shirts’. Whoever comes up with the best slogan will get a free shirt and hoodie! … And bragging rights of course.
Workout:
Front Squat 5-5-5-5-5
Amanda [...]

Wednesday

Workout:
AMRAP in 20 minutes of:
20 Kettlebell Swings (m 55, w 36)
20 Knees to Elbows

 
Young Dalt learning technique in the Deadlift.

Tuesday

For many of our people fitness training has become their sport–a sport where the aims are simply to become as fit as possible. — Coach Greg Glassman (Creator of CrossFit)
Workout:      “GRACE”
30 Clean and Jerk’s for time: (m 135, w 95)

MONDAY

SUMMER is around the corner! This is a great time to get your food on lockdown. I always called this the 10 week push. Imagine if you dialed in on near perfect eating for the next 10 weeks. 5-20 lbs could happen!!

For Time…
40 pullups
40 dips
40 walking / jumping lunges
30 pullups
30 dips
30 walking / jumping lunges
20 [...]

Saturday

 
This is a gym from 100 years ago. We had it right, then came all the fluff!!
 
Dirty Thirties!!
30 on 30 off for 7 minutes of:
Air Squat
Press
Swing
Rowing

Friday

Watch the video of Jocelyn Secundi from the main site www.crossfit.com. This is a great short video of ‘crossfit girls’ and how they think.

Workout:
Deadlift 15 reps (m 225, w 135)
Burpees 25 reps
3 Rounds for time
Attention: Make sure your form is solid before embarking on this type of workout. Check the main site for pointers!!

Wednesday

The day belonged to Norm who killed the Wall Ball shots with a 20 lb ball in 6:04!! No one even came close to this score. Good for you Norm (you #@$%%^)
 
Thursday:
Power Snatch (Hang position) 2-2-2-2-2-2

Another quick note: As the warm weather starts, be ready to run outdoors. Bring the necessary gear. At Crossfit we [...]

Wednesday

Food seemed to be a hot topic today with many people. Here’s a link to some Paleo info:
http://www.nerdheaven.dk/~jevk/paleo_intro.php
The workout today was tough. It was meant to give an idea to everyone where they are at. This is important in the sense that you will know where you are starting from no matter what that currently [...]

Tuesday

4 Rounds For Time:
30 Pullups / 30 Pushups / 30 Kettlebell Swings / 30 Box Jumps

 
It’s gonna be one of those kinda workouts………

Monday

Today is another HEAVY DAY! We warm up squatting and then attempt our 3 best – 3 times for both the ‘Back Squat’ and the ‘Overhead Squat’.
I chose this pic to see what those visiting the blog think? Many girls are scared to death of ‘bulking up’. Is this bulky? You tell me…
 
Back Squat 3-3-3
Overhead [...]

Saturday

3 Rounds of the following:
1 minute Row
1 minute Bar Press
1 minute Abmat Situp
1 minute walking lunge
1 minute pullup

Friday

This was taken from Dr.Eades’ blog.
Low-carb gains a foothold.
First, I’ll start off with the good news, then I’ll finish with the bad.
I took the photo above yesterday at Raley’s, a giant supermarket (and I mean giant) in Incline Village, NV.  There were no signs promoting low-fat foods anywhere in the store.  I took this to [...]

Thursday

 Allain grinding his way through the pushups on Wednesday’s workout.
Thursday:
 Push Jerk – 40% of 1 Rep Max - 75 reps
 Kness to elbows – 40 reps (if time  permits)

Wednesday

Pic
        Workout:
        60 Reps of the following for time:
        Pullups
        Plate situps
        Box Jumps
        Pushups

Tuesday

Going Heavy??
Tomorrow is a Heavy day. This means we lift as heavy as possible – safely with proper technique. Focus on how to improve your technique at all times. This is the key in many ways, especially weightlifting.
What is the Neuroendocrine response and what kind of exercises stimulate it the most?
Neuroendocrine response is a change [...]

Monday

What is Paleo eating and why is it so damn hard!!
I will keep this short and to the point. If you want to succeed as a crossfitter you need to have your diet on lock down.
You cannot pull it off any other way. You cannot workout more or compensate for bad eating…period!
What exactly is [...]

Sunday

Rest….we all need it!
Read This!!
 

World-Class Fitness in 100 Words:

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope [...]

Saturday

Great first week! Glad to see everybody is doing so well. Let’s keep this momentum going.
              Saturday’s workout:
              Surprise Circuit!!
 
 
 
 
Amy with solid form.
 
                                                        Big Jer workin hard…
 
Special Mention:
Joanne and Jenn doing Turkish get ups (she hates them). Btw, I don’t get why she hates them so much. She used the 36lb kettlebell! Awesome work!!

Friday

Thursday was tough. Special mention to those who rocked some prescribed weight on the Overhead Squat. Kristine, Amy (sort of), and big Al.
Squat Therapy 10 minutes
then
Turkish Get up 60 reps with a 5 rep max

Thursday

  
Workout:
21-18-12-9 of:
Overhead Squat (m – 95, w – 65) / Pullups / Pushups
For time…of course!

Wednesday

“BEN”
3 Rounds with 2 Minute recovery between Rounds
1 Minute of:
- Wall Ball
- Rowing
- Kettlebell Swing Overhead
- Hollow Rocks or Front Plank
- Box Jumps or Step ups
Pic of the Day

Oh Yeah, Tuesday’s workout!

“The Press”
5-5-3-3-2-2-1-1

Tuesday

What a great first day. Everybody seemed to bring their “A” game today. From begginners to veterans everone seemed to really be into Cornwall Crossfit. It’s a great philosophy to be a part of. It’s the real deal – plain and simple.
Anyways,
Special Mention: Amy D. – 5 Rounds very impressive! Norm as well with a [...]

Opening Day!

Hello everyone,
First off let me thank everyone for the help over the last 10 days. We “got er done”! If it were’nt for all of you none of this would be possible. You all know who you are…
Anyways, I hope you all enjoy the new place!!
Tyler
WOD
AMRAP (as many rounds as possible)  in 20 minutes of:
10 [...]

Tuesday

“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

Monday

Bench Press 3-3-3-3-3

Friday

Deadlift 1-1-1-1-1-1-1

Thursday

Clean and Jerk: 40% of your 1 rep max.
100 Reps for Time (Form, form, form!!) That is the point to this workout.
“Repetition is the father of Learning”

Wednesday

AMRAP in 10 minutes of:
Burpees – 10
Tuck Jumps – 10
Kettlebell Swing – 10
Rest 2 minutes and then do – AMRAP in 10 minutes of:
Jumping Lunges – 20
Hollow Rock – 20

Tuesday

“Joshie”
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.

Monday

Push Jerk
1-1-1-1-1-1-1

Friday

AMRAP in 20 minutes of:
Box Jumps 15
Ring Pushup 15
Burpees 15
Renegade Rows 15

Thursday

Muscle Snatch 1-1-1-1-1-1-1
and
Tabata Ab work (side plank, alternating superman holds, hollow rocks, L-sit)

Wednesday

For Time:
21-15-9
Front Squat (135)
Handstand Pushups

Tuesday

From Russia with…..
50 Kettlebell Swings
5 Pull-Ups
40 Kettlebell Swings
10 Pull-Ups
30 Kettlebell Swings
15 Pull-Ups
20 Kettlebell Swings
20 Pull-Ups
10 Kettlebell Swings
25 Pull-Ups

Monday

5 Rounds timed:
10 Overhead Squats (men 95) (gals 55)
10 Pushups
10 pullups
10 burpee tuck jumps
10 hollow rocks

FRAN

21-15-9 reps of:
Pullups and Thrusters (95lbs)

Thursday

Linda: 10-9-8-7-6-5-4-3-2-1 reps composed of:
Dead lift: 1.5x body weight
Bench press: body weight
Cleans: 0.75x body weight

Wednesday

Run 5 k

Tuesday

Warmup: Work up to a 3 rep max in the Deadlift
Then, 5 rounds timed of:
Deadlift 3 (with your 3 rep max)
Jumping Lunges 50
Pullups 20

Monday

Overhead Squat (95lbs) 50 reps
Dumbbell Snatch 50 reps per arm
Weighted Pushups 50 reps

Friday

Clean ‘n’ Jerk 1-1-1-1-1-1-1

Thursday

Turkish Get Up 3-3-3-3-3-3-3-3-3-3

Wednesday

INSANITY!! BRING YOUR BUCKET!!

Tuesday

“DIANE”
For time: 21-15-9 reps of:
deadlift 225lbs & HSPU (handstand pushups)

Monday

Back Squat  5-5-5-5-5

Friday

Raw Strength Session!!
25 weighted Pullups (A weight you could do 2-5 times)
Shoulder Press 3-3-3-3-3

Thursday

Can’t wait for those summer workouts!!
5 Rounds For Time of:
Deadlift 250 x 15
Burpee x 21
Plate Situp x 15

Wednesday

150 Burpees for time

Tuesday

Power Snatch (Hang Position)
1-1-1-1-1-1-1

Monday

“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

“FIGHT GONE BAD”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: [...]

Thursday

5 k

Wednesday

“Elizabeth”
Hang Cleans and Ring Dips
21-15-9 of each for time

Tuesday

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

Monday

Back Squat 5-5-5
Front Squat 3-3-3
Overhead Squat 2-2-2

FRIDAY

5 Rounds for time:
Deadlift 275 for 5
Jumping Lunges 25 per leg
Handstand Pushup 10 reps

Thursday

Bench Press
3-3-3-2-2-2-1-1-1

Wednesday

ASMRAP in 20 Minutes of:
Thruster x 5
Clean x 7
SDHP x 10
All with 95lbs.

Tuesday

Power Snatch 2-2-2-2-2-2

Monday

Angie
100 pullups
100 pushups
100 squats
100 plate situps

Friday

5 k

Thursday

 
Clean and Jerk 135 x 30 for time

Wednesday

Deadlift 225 x 15
Burpee x 25
5 Rounds for time

Tuesday

20 minutes AMRAP
Barbell Jump Squat x 20
KB Swing x 20
Handstand Pushup x 15

Monday

Hang Power Snatch 1-1-1-1-1-1-1
Muscle ups 10

Tuesday

“ELIZABETH”
21-15-9
Clean 135 / Ring Dip

First Day Back! Monday WOD

Run 800 meters
3 rounds

Happy Holidays

I am personally taking a wek off! I willpost in one week.
Have a great holiday everybody!!

Friday

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Jumping Jacks
Post time to comments

Thursday

1) Snatch Pull 3-3-3-3-3
For Time
2) 1 Arm Dumbbell Snatch x 50
Situps x 50
Back Extensions x 50

Wednesday

As many rounds as possible in 20 minutes of:
Pullups 10
Handstand Pushup 10
Squat Clean 3 (135)

Tuesday

Split Jerk 1-1-1-1-1-1-1 reps

Monday

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Saturday / Sunday – Rest!!

Friday

Overhead Squat 3-3-3-3-3
100 Burpees For time

Thursday

Complete as many reps as possible in 1 minute at each station. 3 full rounds
Power Clean 135
Jumping Lunge
Pullup
Kettlebell Jerk
Box Jump
Abmat Situp

Tuesday

First of all, I’ve been a lazy s.o.b!! Posting resumes today with no interruptions until the holidays.
W.O.D
Snatch Grip Deadlift 3-3-3-3-3

Monday

Deadlift 3-3-3-3-3
Tabata’s (Pushup, Pullup, Squat)

Thursday

 
Complete as many rounds in twenty minutes as you can of:
5 pullups / 5 Ring Dips
4 Handstand Push-ups
8 72lb-Pood Kettlebell swings
Post rounds completed to comments.

wednesday

“Mr. Joshua”
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Tuesday

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

Friday

‘Mother Russia’

Windmill / Swing / Body Pass / Figure 8 / Bent Press / Snatch
20 reps of each – 3 Rounds
Men – 55lb Kettlebell
Women – 24lb Kettlebell

Wednesday

Complete as many rounds as possible in 20 minutes of:
Box Jumps x 20
Lunge Jumps x 20 per leg
Pullups x 20

Tuesday

Push jerk 1-1-1-1-1-1-1 reps

Monday

“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Saturday

Back Squat 5-5-5-5-5 reps

Friday

Power Snatch 95 pounds x 15
Run 400
5 Rounds for time

Thursday

“BIG BEN”
30 Sandbag Squats (any grip)
30 Pullups
30 Ring Dips
5 Rounds For Time

Tuesday

 
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break [...]

monday

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Sunday

Power clean 1-1-1-1-1-1-1 reps

Friday

4 rounds for time of:
400 meter sprint
225lb Deadlift x 15 reps

Thursday’s Workout

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.

Today’s workout

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Monday

“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Sunday

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

Saturday’s Workout

Thruster 1-1-1-1-1-1-1 reps

Thursday

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Wednesday

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Knees to Elbows 100 reps

Tuesday

Squat Clean 1-1-1-1-1-1-1

Monday

“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

Saturday

“CrossFit Total“
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Friday

Run 400 m, rest 2 minutes
4 rounds for time

Thursday

Heal Thyself!! …. Rest Day

Workout of the Day

RUN 5K

Today’s Workout

Ten rounds for time of:
12 Burpees
12 Pull-ups

Today’s workout

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

saturday’s workout

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Workout of the day

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Workout of Day

Snatch     1-1-1-1-1-1-1

REST DAY

- Get outside!!

Workout of Day

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

WOD

400 meter run
30 situps
15 x 250lb deadlift
5 rounds for time

Change is always a good thing!!

I have become an affiliate with Crossfit. This isn’t a big deal, it simply means I’ve included something in my philosophy that I feel is so important that it just can’t be left out. Cornwall Crossfit is the new and improved name of my business and Training studio.
Crossfit certification in Kentucky
 
Why?’
It’s simple really. You see [...]