Friday, August 31st, 2012

Hey Folks!

Awesome cleans today. Elbows were up and it was a good day.

This weekend – we are closed Sunday, open Monday 10-12 and for yoga at 12:30.

Warm up

Press 3×5

12 minute amrap:
Farmers carry to magnet sign
10 kettlebell swings
5 burpees

Stretch – hamstrings, quads & glutes

See you in the gym!
Adam & Drew

Thursday, August 30th, 2012

Hey Folks!

Nice deads today. The wod was not easy, but it’s great to see how much you’ve all improved on the toes to bar.

Warm up

Squat clean 2-2-2-2-2

5 rounds for time:
200m run with a medicine ball
20 wall ball

Stretch – calves & forearm flexors

See you in the gym!
Adam, Drew & Eric


Wednesday, August 29th, 2012

Hey Folks!

Nice strategies on the wod today! Mike cleaned up with 200+ squats! Julie was fast on his heels though… teammates running wild!

Zip ups and pull overs are in a dead heat for who will win what we decide to get! That and how much each costs 🙂

Warm up

Deadlift 3×5

Every Minute on the Minute for 15 Minutes:
3 Handstand push up
6 Toes to bar
9 Box Jumps

Stretch – Quads/Psoas & T-spine extension

Tuesday, August 28th, 2012

Hey Folks!

Good work on the shoulder burner today! I’ve never seen planks look so challenging… You’re welcome?

Catalyst games… Caz, Eric, Maryse, etc. are talking about stuff like carpooling/possibly hotel-pooling. Plan it out so we can save the trees and the furry critters that live in them.

Warm up

Power Snatch 2-2-2-2-2

7 Minute AMRAP:
Get as many reps accumulated of the following movements as possible…
Pull ups
Push ups
Sit ups

Stretch – Glutes & Shoulder flexion

See you in the gym!
Adam & Drew

Monday, August 27th, 2012

Hey Folks!

Great work on the WOD this weekend – as well as shoring up some weaknesses. Every day Monique gets closer to her unassisted pull ups, how diligent are YOU about working towards your goals?

There are only 2 more weeks until the Catalyst Games! Lisa is going to offer Yoga during the week soon, and next week it should help us limber up and maximize efficiency before we head out to the Sault to Crush Extreme.

Warm up

Back Squat 3×5 (add some weight to last weeks number or start at 80% of your max)

2 Rounds for time:
50 Ball slams
50 Push Press
1 Minute plank

Stretch – Pecs & Hamstrings

See you in the gym!
Adam & Drew


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Friday, August 24th, 2012


Hey Folks!

Awesome cleans today for those who came out (It’s ok… I understand mon-tue-wed is a bit of a beatdown). Kristin PR’d by 25 pounds! Killer!

I’m here all weekend (Drew finally gets a break!) and am looking forward to seeing you all! Yoga is on! Don’t forget to sign up! Getting flexy before we go into competition in a couple weeks is a great idea.

Warm Up

Bench Press 3×5

3 Rounds for time:
20 box jumps
10 pull ups
20 overhead squats
10 Pendlay rows

Stretch – Quads/Psoas & Lats/Rhomboids

See you in the gym!
Adam & Drew

Thursday, August 23rd, 2012

Hey Folks!

Pregnant Lady is my friend Bonnie from Element CrossFit back in Mississauga! Amazing athlete!

As per the rowing today… Sore bums everywhere! Awesome work on the rows – they were inspiring!

Eric is coaching tomorrow morning in the gym! He’s a beauty AND a great coach, take advantage of the different tidbits of advice he might have to help you out with your workouts. Also, don’t hold it against him if he seems a little tired – it’s an early morning, that’s a for sure.

Yoga it up this weekend! Let’s get stretchy and make sure we’re pliable going into the catalyst games! Prices will be going up come September, get your yoga on now if you’re on the fence about it!

Warm up

Power clean 2-2-2-2-2 – weights get heavier with each set. Work up to something pretty heavy, possibly even a PR. Smile while you do it. Get those elbows up!

10 minute AMRAP:
8 walking lunges
8 push press
8 burpee broad jumps

Stretch – glutes, pecs & cobra yoga position (lay on your stomach, prop up onto your hands up into extension)

See you in the gym!
Adam & Drew (& Eric!)

Wednesday, August 22nd, 2012

Hey Folks!

Nice practice today with the snatches, some PRs, some not so PRs, and some just plain old practice. Don’t let it frustrate you too much, it’s a difficult lift. We’ll master it in time!

What Nicole Carroll says at the end is what makes our gym different. We have built a community of people who are friendly, who genuinely care about each other, and who want to help push the other people in the gym just as much as they push themselves. Thank you, Everyone, for being great.

Teams have been decided! They’ll be posted in the gym! Needless to say… Mike, Julie and Drew are the ringers to win the whole thing!

Warm Up

Deadlift 3×5 @ 80% of your max

Row 20 calories as hard as possible x5 (rest as needed in between efforts… share the rowers)

Stretch – Hamstrings & Glutes

See you in the gym!
Adam & Drew

Tuesday, August 21st, 2012

Hey Folks!

Nice Back squats! You’re making Mike proud every time you come out of the hole with ferocity in your eyes. Keep up the great work!

Warm up

Snatch 2-2-2-2-2 (every set increases in weight – the last few sets should be pretty heavy, possibly very close to your PR)

50-40-30-20-10 for time:
Double Unders
Sit ups

Stretch – Shoulder flexion & T-spine extension

See you in the gym!
Adam & Drew