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 – [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]