ATTENTION

Attention: SharkFit will be closed from Thursday, April 30th until Monday, May 4th.  Classes and training sessions will resume Tuesday, May 5th.  If you have any questions or concerns please feel free to email us.  

Also, for any of you interested in knowing how Russ and Leanne are doing this weekend at the East Qualifier, updates will be posted here on Saturday evening.  We look forward to seeing you all when we return from New Brunswick.

- Coach Ty

2008 CrossFit Games

Top female CrossFitters - 1st place: Caity Matter, 2nd place: Tanya Wagner, and 3rd place: Gillian Mounsey

Top male CrossFitters - 1st place: Jason Khalipa, 2nd place: Josh Everett, and 3rd place: Jeremy Thiel

Wednesday 09/04/29

"I don't wait for moods. You accomplish nothing if you do that. Your mind must know it has got to get down to earth."

- Pearl Buck

Mechanics

- Step-ups

- Wall Ball

SoCal Regional Qualifier Final WOD

For time:

Row 2k

Followed by six rounds of:

20 Box jumps

10 Wall Ball (20#/14#)

Post time to comments.

Pictured: David Millar from CrossFit Marina took the men's division at the SoCal Regional Qualifier. He performed the above WOD in 15:26!

- Games2009.crossfit.com

Athlete Profile: Russell Pettypiece

Russell Pettypiece

Age: 27

Height: 6'2"

Weight: 200 lbs

Date of Birth: April 11, 1982

Place of Birth: London, Ontario

Started CrossFit: January 2006

Lives in Sarnia, Ontario.

Gym: 'Nowhere'

Fran: 3:25

Cindy: 25 rounds

Linda: 24:26

Helen: 7:56

Fight Gone Bad: 362

Filthy Fifty: 20:46

Deadlift: 425 lbs

Press: 205 lbs

Back Squat: 435 lbs

Max Pull-ups: 45 on rings

Favorite WOD: Elizabeth

Least Favorite: Murph

Favorite Lift: Clean

Least Favorite: Deadlift

First year trying to qualify.

Athlete Profile: Leanne Andali

Leanne Andali

Age: 23

Height: 5'2"

Weight: 112 lbs

Date of Birth: April 11th, 1986

Place of Birth: Sarnia, Ontario

Started CrossFit: September 2008

Lives in London, Ontario.

Gym: Next Level Training

Diane: 6:32

Cindy: 27 rounds

Helen: Mens - 11:03, Women's - 9:22

Barbara: 16:14

Filthy 50: 25:24

2007 Games Hopper: 17:05

Deadlift: 225 lbs

Press: 90 lbs

Max Pull-ups: 42

Clean: 125 lbs

Favorite WOD: The Bear Complex

Least Favorite: 5k run

Favorite Lift: Deadlift

Least Favorite: Snatch

First year trying to qualify.

Saturday 09/04/25 & Monday 09/04/27

"Continuous effort - not strength or intelligence - is the key to unlocking our potential."

- Liane Cardes

Mechanics

- Double-under drills

- Squat clean review

- Ring stabilization

WOD

For time:

45 Double-unders or 225 singles

Squat clean, 45 reps

45 Ring dips

45 Double-unders

Post time to comments.

- CrossFit.com

Friday 09/04/24

"CrossFit produces a 'ready-state' from which more advanced or sport specific training becomes very efficient."

- Mark Twight, Gym Jones Founder

Mechanics

- Back vs. Hip Extensions (SEE video below)

WOD

'Michael'

3 rounds for time of:

Run 800 meters

50 Back extensions

50 Sit-ups

Post time to comments.

Back extension, Hip extension, Hip-back extension - video (wmv)

- CrossFit.com

ATTENTION

Attention SharkFit members: This is just a reminder that two of our original athletes are trying to qualify for this year's CrossFit Games in Fredericton, New Brunswick next weekend. Therefore, SharkFit will again be closed from Thursday, April 30th until Tuesday, May 5th. Russell Pettypiece and Leanne Andali look to make history and become the first two individuals to compete in the Games stemming from the same city with no CrossFit affiliated box to call home. It is because of this that we have decided to call ourselves "CrossFit Nowhere". Look for Russ and Leanne's 'athlete profile' in the next few days.

- Coach Ty

Wednesday 09/04/22 & Thursday 09/04/23

"CrossFit produces an unmatched 'General Physical Preparation' in novice, intermediate, and advanced athletes regardless of their prior training and sport."

- CrossFit.com

Mechanics

- Kipping drills

- Squat review

WOD

'Angie'

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Post time to comments.

Tuesday 09/04/21

ATTENTION: SharkFit will be closed today at 11am and all classes and/or sessions will be cancelled. Schedules and sessions will resume Wednesdsay at 1pm. If there are any issues or questions please contact us.

- Coach Ty

Ashley Westerheide, First Muscle-up - video (wmv) (mov)

- CrossFit.com

NOTE: The muscle-up is coming for some of you (Those members know who they are) and therefore, I strongly suggest you watch this video and pay attention to Ashley's mechanics.  Also, for more information please see the video below:

Muscle-Up Progression, Jeff Tucker (CFJ Preview) - video (wmv) (mov)

- CrossFit.com

Post thoughts to comments.

Saturday 09/04/18 & Monday 09/04/20

"Many of life's failures are people who did not realize how close they were to success when they gave up."

- Thomas Edison 

Mechanics (Note: See Video BELOW)

- The Clean review

- The Push Jerk review

WOD

'Grace'

30 reps of time of:

Clean and Jerk (135#/95#)

Post time to comments.

"Cueing the Hamstring: create tension to properly form lower lumbar curve."

- CrossFit.com

How to perform the "Clean and Jerk" video - (mov)

Friday 09/04/17

"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit."

- Bear Bryant, University of Alabama Football Coach

Mechanics

- Rowing review

- The "Burpee Belly Flop"

WOD

Three rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters

Post time to comments.

Girls go Overhead - video (wmv) (mov)

- CrossFit.com

Thursday 09/04/16

"I believe that CrossFit, while specializing in not specializing, is in fact the best program I have found to prepare athletes to specialize."

- Josh Everett, UCR Conditioning Coach and an all around bad ass CrossFitter...

Mechanics

- Kipping/Butterfly drills

- Push Press

WOD

'Danny'

Complete as many rounds in 20 minutes as you can of:

24 inch Box jump, 30 reps

115 pound Push Press, 20 reps 

30 Pull-ups or 50 Jumping pull-ups

Post rounds completed to comments.

Several states in the U.S. have passed legislation requiring "health studios" to possess an automatic external defibrillator. CrossFit Atlanta reveals their next generation alternative - The Magic Sponge.

- CrossFit.com

Wednesday 09/04/15

"A little bloody, I know, but I like."

- John Sterling, CrossFitter

Mechanics

- Kipping drills

- Squat review

WOD

'Cindy'

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

Post thoughts and rounds completed to comments.

CrossFit Games - video (wmv) (mov)

- CrossFit.com

Tuesday 09/04/14

"It doesn't have to be fun to be fun."

- CrossFit.com

Mechanics

- Official CrossFit Warmup:

3 rounds for time, 15 reps each of:

Samson Stretch, hold each leg for 15 seconds

Overhead Squat

Superman

Pull-ups

Ring Dips

- Medicine Ball Cleans

- Wall ball shots

WOD

'Hold On!'

For time:

30 Medicine Ball Cleans, partner holds medball overhead

30 Squats, partner holds the bottom of the squat

30 Abmat Sit-ups, partner holds a v-up

30 Wall Ball Shots, partner holds the bottom of the front squat

30 Burpees, partner holds the push-up position

Note: This is a partner WOD. While you do the Medball Cleans your partner will hold their medball overhead until you're done. Then they will perform the medball cleans while you hold your medball over your head. When both of you have completed the exercise, you then move onto the next. If at anytime your partner can't hold the waiting position, you both must stop working until your partner puts the medball back overhead. First team to complete the WOD wins.

Post time to comments. 

2009 CrossFit Games Regional Qualifiers - Australia

- CrossFit.com

Monday 09/04/13

"Small opportunities are often the beginning of great enterprises."

- Demosthenes (384 BC - 322 BC and most likely a CrossFitter)

Mechanics

- The Squat Clean

- The Push Press and Jerk

WOD

'Gwen'

15-12-9 reps of:

Clean and Jerk

Note: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

"Isabel" by Josh Everett - video (wmv) (mov)

This WOD entails 30 snatches for time.  SharkFit will be introducing this movement very soon so it may be beneficial to watch this video and notice how Josh performs the Snatch.

Post loads and thoughts to comments.

- www.games2009.crossfit.com

ATTENTION

Attention Sharky's Athletic Club members,

Sharky's CrossFit Sarnia will be changing it's title and therefore, this website address will also be changing.  If you have any questions or concerns, please feel free to contact us.

- Coach Ty

New Name: SharkFit Sarnia

New Website: www.sharkfitsarnia.blogspot.com

Saturday 09/04/11

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."

- Aristotle

Sharky's Athletic Club would like to wish Russ and Leanne a Happy Birthday!!!! Today's WOD is dedicated to them. It's time to get filthy...

- Coach Ty

Mechanics

- Inverted hang drills

- The difference between back and hip extensions

- Double under drills

WOD

'Filthy 50'

50 Box jump

50 Jumping pull-ups

50 Kettlebell swings

Walking lunge, 50 steps

50 Knees to elbow

50 Push Press

50 Back extensions

50 Wall ball shots

50 Burpees

50 Double unders or 250 singles

Post time to comments.

Happy 23rd Leanne and happy ?? Russell!

Thursday 09/04/09

"The repercussions of quitting a CrossFit workout is your own personal shame."

- Andy Stumpf, CrossFit Coronado

Mechanics

- Squat work (Front Squat, Overhead Squat)

- "Pass-throughs"

- Find the "frontal plane"

WOD

'Nancy'

5 rounds for time of:

400 meter run

Overhead squat, 15 reps

Post time to comments.

- CrossFit.com

Attention: CrossFit is coming to theaters near you!

An honest look at the fittest people on the planet and the competition that decides it all.  Only 1 man can hold the title "Fittest Man on the Planet".  

Less than one month until Russ and Leanne travel to Fredericton, New Brunswick for the East Regional Qualifier - time to be stupid!

- Coach Ty

"Every Second Counts" World Premier, Bare Bones International Film Festival - video (wmv)

- CrossFit.com

Post thoughts to comments.

Tuesday 09/04/07 & Wednesday 09/04/08

"Do not wait to strike until the iron is hot; but make it hot by striking."

- William B. Sprague

Mechanics

- The "Farmer's Walk" to failure (30#/20#)

- The "L-Hang" to failure

- Walking lunge drills

WOD

Walking lunge, 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge, 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge, 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge, 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge, 100 ft.

9 Pull-ups

9 Sit-ups

Walking lunge, 100 ft.

6 Pull-ups

6 Sit-ups

Post time to comments.

L pull-up - Keep your feet above your butt and your legs locked.

- CrossFit.com

Monday 09/04/06

"Someone once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become."

- Howard Wilcox, CrossFitter

Mechanics

- The "Hook Grip"

- The Clean 

- Warm-up: The "Waiter's Walk"

WOD

'Elizabeth'

21-15-9 reps of:

Clean 135#/95#

Ring dips

Post time to comments. 

The "hook grip" is needed to secure the bar through the violent "second pull" of the clean and the snatch.

- CrossFit.com

Sunday 09/04/05

"On the day of victory, no one is tired..."

- Old Arab proverb

Rest Day

Saturday 09/04/04

"Fear is the mind-killer. Fear is the little-death that brings obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past me I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain."

- Howard Wilcox, CrossFitter

Mechanics

- Medicine Ball drills

- Thruster work (Front Squat and Push Press)

- Kipping work

WOD

50 reps for time of:

Medicine ball clean and jerks

then:

'Fran'

21-15-9 reps of:

Thrusters

Pull-ups

Post time for both WODs to comments.

Med-ball drills, CrossFit.com

Friday 09/04/03

"Unsound mechanics at submaximal loads = injuries."

- Coach Glassman

Rest Day

Thursday 09/04/02

NOTE: Tomorrow's CrossFit class at 12pm is cancelled and regular hours will resume on Monday, April the 6th.  However, Saturday's class at 1030am is still scheduled to occur.

- Coach Ty

"CrossFit is my training program. Thanks CrossFit!"

- B.J. Penn, Brazilian Jui-Jitsu Black Belt World Champion, UFC Competitor

Mechanics

- Hip and Back Extensions

- Glute Hamstring Developer Sit-ups

WOD

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

Post time to comments.

Wednesday 09/04/01

"Earn your scars!"

- BeyondtheWhiteboard.com

Mechanics

- Kipping drills

- Farmer's Walk

WOD

'Nicole'

Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups

Post number of pull-ups completed for each round to comments.