May 31, 2009

Sunday 09/05/31

"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 Glassman

Beginner WOD
3 rounds for time of:
25 Burpees
Rest 2 minutes

Advanced WOD
For time:
100 Burpees

Post times to comments.

Coach Ross is flying...

May 29, 2009

Friday 09/05/29

"Just because you're 250 pounds doesn't excuse or exempt you from needing 25 pull-ups."
- Coach Glassman

Beginner WOD
Run 3 K

Advanced WOD
Run 5 K

Note: This workout should be performed at your highest level of intensity.  Running is a great benchmark and is an excellent way to determine cardiovascular endurance improvement.

POST time to comments.

- CrossFit.com

May 27, 2009

Wednesday 09/05/27

ATTENTION: SharkFit is now on holidays. Regular class schedules and individual sessions will resume Monday, June 8th. Please email us to set-up appointment times for when we return. This is also a reminder that workouts will be posted starting Friday and should be completed by all athletes.  There will be a beginner and advanced WOD. If you have any questions please contact us.  It is encouraged that all competitors post times to comments.
In the meantime, please enjoy the following video regarding the CrossFit Games:

- Courtesy of CrossFit.com

Post thoughts to comments.

May 26, 2009

Tuesday 09/05/26

"No, it doesn't ever get any easier. You wouldn't want it to either."
- Coach Glassman

Mechanics
- The "Bear Complex"

WOD
'The Bear'

5 rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Note: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Post loads to comments.

'Bart the Bear' eats Fran in 2:09.

May 25, 2009

Monday 09/05/25

ATTENTION: This is a reminder that SharkFit will be on holidays from Thursday, May 28th, until Sunday, June 8th.  Classes will resume on Monday, June 9th.  WODs will continually be posted and if completed, athletes are asked to post times to comments.  The workouts will be broken down into two categories under beginner and advanced.  If anyone has any questions, please feel free to email us.

- Coach Ty

"Snappy hips are happy hips!"
- Jeff Martone, CrossFit Kettlebell Guru

Mechanics
- Kipping drills
- Muscle-up progression

WOD
'Cindy'

Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Post number of rounds completed to comments.

Dutch Lowy
7th in 2008 CrossFit Games
1st in 2009 Hell's Half Acre Regional Qualifier
This dude has a 2:50 Fran, 14:00 Linda and does 27 rounds of Cindy.

May 22, 2009

Friday 09/05/22

"I don't like Bono. He needs to train more."
- Coach Rippetoe

Mechanics
- Kipping drills
- Muscle-up Progression

WOD
'Kelly'

Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Hell's Half Acre Qualifier

May 20, 2009

Thursday 09/05/21

"If you want to look like some Abercrombie model, then find another program and enjoy your nice, easy training style. If you are serious about adding muscle to your frame, then get under the damn bar and make it happen."
- Coach Rippetoe

WOD

'It's a surprise...'

Post time and thoughts to comments.

- The Rocky Mountain Regionals

Wednesday 09/05/20

"Accumulating injuries are the price we pay for the thrill of not having sat around on our asses."
- Coach Rippetoe

Mechanics
- Deadlift mechanics
- Inverted hanging drills
- Handstand work

WOD
'Diane'

21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups

Post time to comments. 

- CrossFit.com

May 19, 2009

Tuesday 09/05/19

NOTE: Those athletes who did not complete the 09/05/15 WOD will do so today.  Those who did complete this WOD will move on to today's challenge...

"You always have to be humble, or the workouts will humble you."
- Josh Everett, 2009 CrossFit Games 2nd place male

Mechanics
- Rowing art
- Bench press form

WOD

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

NOTE: There will be a 35 minute time limit on this WOD.

Post time to comments.

Coach J lifting in a snowstorm.

May 15, 2009

ATTENTION

Attention SharkFit athletes: SharkFit will be closed from Saturday, May 16th to Monday, May 18th.  Classes will resume on Tuesday morning.  Please email myself or call Sharky's Athletic Club to schedule an appointment for next week.

- Coach Ty

- CrossFit.com

May 14, 2009

Friday 09/05/15

"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."
- Coach Glassman

Mechanics
- Kettlebell work (Swings, Clean and Press, Snatch)
- Turkish Get-ups

WOD
'Fight Gone Bad! with Kettlebells'

In this workout you move from each of three stations after one minute. This is a three-minute round from which a one-minute break is allowed before repeating. Today is 5 rounds. The stations are:

One-armed KB swings
One-armed KB clean N press
One-armed KB snatch

The clock does not reset or stop between exercises. On call of rotate, the athlete must move to the next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

Thursday 09/05/14

"Have fun screwing up...it means you are removing your ego from the problem."
- Coach Glassman

Mechanics
- Hip vs. Back Extensions
- Glute-ham sit-ups

WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

- www.crossfitlasvegas.com

May 13, 2009

Wednesday 09/05/13

"Other than steroid use I cannot think of a single contribution to athletic performance coming from the sport science community."
- Coach Glassman

Mechanics
- Pass through
- Frontal plane work
- Burgener warm-up
- Snatch form (SEE: video below)

WOD
'Isabel'

For time:
Snatch, 30 reps

Post time to comments.

Snatch Instruction, Coach Burgener - video (wmv) (mov)

May 10, 2009

Monday 09/05/11 & Tuesday 09/05/12

"A strength and conditioning regimen devoid of gymnastics practice and skills is deficient."
- Coach Glassman

Mechanics
- Agility Ladder

WOD
'Karen'

For time:
150 Wall Ball Shots (20#/14#)

Post time to comments.

CrossFit Lexington

May 9, 2009

2009 Canadian East Qualifier

The event was not without controversy. There were several athletes who felt that the programming was unfairly biased toward certain individuals who were responsible for planning the event.

Without indulging the controversy, both athletes withdrew from the event and will attempt to qualify via the recently announced Last Chance Qualifier

It is because of all this disagreement that sparked Mathieu Lalonde, a fellow competitor, to tell his story. Please see the following link for the entire article: Read the Full Story.

Below is a video put together by SharkFit briefly showing some of the WODs that Russ and Leanne took part in this past weekend in Fredericton, New Brunswick. This video includes explicit lyrics and viewer discretion is advised.

- Coach Ty

Post thoughts to comments.
 

May 8, 2009

Friday 09/05/08 & Saturday 09/05/09

On bending the arms in the deadlift: "Bent elbows just absolutely suck".
- Coach Rippetoe

Mechanics
- Air Squat Review
- Running technique

WOD

4 rounds for time of:
Run 400m
50 Squats

Post time to comments.

This is why we grip in the fingertips while doing pull-ups...

May 6, 2009

Wednesday 09/05/06 & Thursday 09/05/07

"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers."
- Coach Rippetoe

Mechanics
- Thruster review (Front Squat + Push Press)
- Kipping review

WOD

Complete as many rounds in 20 minutes as you can of:
65/45 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

East Regional Qualifier Event #4:
5k Trial Run with 60 lbs Sandbag carry

May 5, 2009

Tuesday 09/05/05

"...and since we all want big chesticles, we have to put some pec in it, ok? Chesticles are why we bench, afteral."
- Coach Rippetoe

Mechanics
- Kettlebell Swings
- The "flying" burpee

WOD

21-15-and 9 reps of:
Burpees
KB Swings (55#)
then:
2k Row

Post time to comments.

Canadian East Qualifier WOD #3
- Alexandre Bureau (11th male overall)

May 4, 2009

Day 2 Results


Day 2's 5k Trail Run proved to be one of the most physically and mentally tough WODs both Leanne and Russ have ever experienced.  It entailed heavy mud, steep and rocky hills, rivers, forest, and finally a 60 lbs/30 lbs sandbag carry.  Both Russ and Leanne gave it their best completing 8th (Russ) and 16th (Leanne) overall in Event 4.  
The total weekend was the ultimate experience and we thoroughly enjoyed everything that occurred.  Both Graham and I are very pleased with how our athletes competed and presented themselves as people.  We would like to congratulate Leanne Andali and Russell Pettypiece for their hard work and dedication.  It takes a special athlete to participate in CrossFit as it has been considered the most challenging type of physical fitness.  Here are this weekend's final results:

Top 3 Women
Danielle Comolli - 361 points
Alexandra Bergeron - 357 points
Megan Maclellan - 350 points
------
Leanne Andali - 330 points (12th place)

Top 3 Men
Jason Bird - 332 points
Chad Furey - 330 points
Roch Proteau - 328 points
------
Russell Pettypiece - 299 points (14th place)



May 2, 2009

Day 1 Results

It's 10:14pm Atlantic Time and we have finally been given the official results of Day 1.  It was a very interesting day as a number of things occurred that resulted in a few rule changes.  Nevertheless, Russ and Leanne both competed incredibly well.  Scoring utilizes a point system, i.e. 1st place is awarded 100 points, 2nd 95 points, and 3rd 90 points, etc.  It has been an amazing experience for all of us and we look forward to tomorrow's final WOD.  Here are the official results for today's three workouts:

Deadlift 1RM
1st place female: Jodi Bainbridge - 315 lbs
12th place female: Leanne Andali - 240 lbs (PR)
----------
1st place male: Anthony Bainbridge - 525 lbs
24th place male: Russell Pettypiece - 415 lbs

C&J/Muscle-ups (Changed from 'For time' to 'Complete as many rounds as possible'.)
1st place female: Jodi Bainbridge - 4.510 rounds
4th place female: Leanne Andali - 0.510 rounds (A lot of females didn't even attempt this WOD Rx'd)
----------
1st place male: Mark Vandermeersch - 5 rounds
16th place male: Russell Pettypiece - 4.52 rounds

Burpees/KB
1st place female: Danielle Comolli - 4:15
10th place female: Leanne Andali - 5:53
----------
1st place male: Alex Possamai - 3:01
26th place male: Russell Pettypiece - 3:55

Final Results following Day 1:
Leanne Andali = 253 points (8th place)
----------
Russell Pettypiece = 213 points (19th place)

The final event will occur tomorrow morning and scoring will be the same format as Day 1.  Event 4 is:
5k Trial Run with very rough terrain.  A lot of mud, streams, hills, and 3 mini events along the trial.
1st mini event = 3 tire flips (500# males/250# females)
2nd mini event = 3 keg clean & press (100# males/50# females)
3rd mini event = 125m sandbag carry (60# males/30# females)

Top 3 males and females qualify for the 2009 CrossFit Games in Aromas, California in July.  LET'S GO RUSS AND LEANNE - GO GET SOME!

- Coach Ty

The Events

2009 CrossFit Games Canadian East Regional Qualifier

Event #1
Deadlift 1RM

Event #2
5 rounds of:
5 Clean & Jerk (135/95)
5 Muscle-ups

Event #3
21-15-9 reps of:
Burpees
Kettlebell Swings (1.5 pood)

Event #4
Will be announced at the end of Day 1.

- www.crossfitfredericton.com

May 1, 2009

And then there were eight...

It's friday, and the East Regional Qualifier is still yet to release the WODs for tomorrow's competition.  However, CrossFit HQ did narrow it down to eight possible movements that could show-up on Saturday:

Deadlift
Clean and Jerk
Pull-up
Push-up
Muscle-up
Burpees
Kettlebell Swings
Run

So, although Russ and Leanne will be going into the Qualifier with no time for mental preparation, they are still confident is performing at an elite level.  Look for their Day One results tomorrow evening.

- Coach Ty
- CrossFit.com