Wednesday 09/07/29

"By using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout; this data has important value well beyond motivation."

- Coach Glassman

Mechanics

- Pull-up review

- Muscle-up progression

WOD

"Cindy"

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

5 Pull-ups

10 Push-ups

15 Squats

Post rounds completed to comments.

- CrossFit.com

Monday 09/07/27

"Blur the distinction between strength training and metabolic conditioning for the same reason that nature's challenges are typically blind to the distinction."

- Coach Glassman

Mechanics

- Wall-ball shots

- Glute-hamstring developer sit-ups

- Back extensions

WOD

Complete as many rounds as possible in 20 minutes of:

10 Wall-ball shots, 20 pound ball

10 GHD sit-ups

10 Back extensions

OR

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post rounds or reps completed to comments.

Coach Ross placed 3rd at the CrossFit Ontario Challenge - congrats!

Thursday 09/07/23

"Pain is your friend, your ally, it will tell you when you are seriously injured, it will keep you awake and angry, and remind you to finish the job and get the hell home. But you know the best thing about pain? It lets you know you're not dead yet!"

- Master Chief, Viggo Mortensen, G.I. Jane (1997)

Mechanics

- Deadlift

- Hang Power Clean

- Push Jerk

WOD

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Post time to comments.

CrossFit Ontario Challenge, WOD B

Tuesday 09/07/21

"I never saw a wild thing sorry for itself.

A small bird will drop frozen from a bough

Without ever having felt sorry for itself."

- D.H. Lawrence, "Self-Pity"

I chose this quote from Lawrence's poem, "Self-Pity" because he demonstrates that humans tend to always dwell on the past, while other animals, such as a bird, do not have the capacity to do so.  It is our inherent tendency to always focus on what we've already done, and not what we are doing now.  Take today's WOD for example.  If you are not a particular fan of long distance running, don't focus on your past attempts.  Focus on what you've accomplished athletically since your last run, and use that as motivation to be better today.

- Coach Ty

WOD

Run 5 K

Post time and thoughts to comments.

"A Day at the CrossFit Games" by Spencer Hall - Sporting News

Sunday 09/07/19

"Let's get filthy!"

- CrossFit Durham

SharkFit would like to congratulate it's athletes, Russell Pettypiece, Leanne and Kristine Andali for competing this weekend in the CrossFit Ontario Challenge.  Russ placed 3rd in the male prescribed category, while Leanne finished 6th in the female prescribed category.  During WOD A, Leanne had to Squat Clean and Jerk 115 pounds, which is more than her body weight - way to go Leanne!  Ross finished 1st in WOD A, 15th in WOD B and 2nd in WOD C - hell ya!  Kristine finished 4th overall in the female, non-prescribed category.  "K" was the youngest competitor there, at the age of 18 - unbelievable work!  For full results and other information, please see the following link: crossfitontariochallenge2009.blogspot.com...

- Coach Ty

WOD

"Filthy 50"

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

Post time to comments.

WOD C at the 2009 CrossFit Games

Saturday 09/07/18

"I'm pretty much good at everything... Minus the Deadlift."

- Coach Russell Pettypiece

Rest Day

SharkFit would like to wish our athletes well as they compete this weekend in Toronto, Ontario at the CrossFit Ontario Challenge.  Good luck to Russ Pettypiece, Leanne and Kristine Andali - give'r HELL!

Post thoughts to comments.

The crowd overlooks the competitors performing muscle-ups at the 2009 CrossFit Games

Friday 09/07/17

"Our workouts are competitive events. The strength and value of CrossFit lies entirely within our dominance of other athletes. This is a truth defined through competition, not debate."

- 2009 CrossFit Games

Mechanics

- Wall-ball Shots

WOD

Max effort 400 meter run

then:

"Karen"

For time:

150 Wall-ball shots, 20 pound ball

Post times to comments.

"Those aren't Nikes"!

D.J. Wickham on the Thrusters during the Chipper WOD at the 2009 CrossFit Games

Wednesday 09/07/15

"Everything is my speciality..."

- Mikko Salo, Male winner of the 2009 CrossFit Games

Mechanics

- Pass-through work

- Frontal Plane

- Overhead Squat

WOD

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post time to comments.

Final chipper WOD at the 2009 CrossFit Games

- CrossFit.com

Tuesday 09/07/14

"I think this was outstanding. It was fun. I was so fricking fired up, it was unbelievable."

- Coach Burgener on his reaction towards the 2009 CrossFit Games

Mechanics

- Gluteus Hamstring Developer Sit-up review

- Back Extension

- Thruster

WOD

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

then:

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

Post time and loads to comments.

2009 CrossFit Games Winners - 1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey for the men's competition and 1st Place: Tayna Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler for the women's competition

----------

2009 CrossFit Games Final Event Highlights - video [wmv] [mov]

Monday 09/07/13

"I was tapping it.... I just made sure it was solid in my left hand. It stopped wobbling, I stepped back, and it wobbled for a bit. Three more taps and it stopped wobbling, and then it was just chopping wood or chopping a hole in a roof."

- Jeff Tincher, Firefighter, CrossFitter (Jeff's strategy during the sledge hammer WOD at the '09 Games in Aromas, California)

Mechanics

- The "Squat Clean and Jerk"

WOD (The CrossFit Ontario Challenge WOD A)

3 rounds for time of:

Run 400 meters

165/115 pound Squat Clean and Jerk, 5 reps

10 Pull-ups

Post time to comments.

2009 CrossFit Games, WOD 4

 2009 CrossFit Games

Friday 09/07/10

"We are a community of athletes and trainers dedicated to true fitness."

- CrossFit Emerald

Mechanics

- Running form

WOD

Four rounds for time of:

Run 400 meters

50 Squats

Post time and thoughts to comments.

The 2009 CrossFit Games will take place this weekend in Aromas, California.  CrossFit HQ is aware that there is great anticipation about what the events will be at the Games, so they're tipping their hand a little early.

Event 1 is a run noticeably longer than last year's, which was a 700 meter hill run.

Teaser video... [wmv] [mov]

Thursday 09/07/09

"Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you'll be fitter than any world class runner, gymnast, or weightlifter."

- Coach Glassman

Mechanics

- Muscle-up progression

- Ring stabilization

- Handstand work

WOD

"Nate"

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

2 Muscle-ups (Or 5 pull-ups and 5 ring dips)

4 Handstand Push-ups

8 2-pood Kettlebell swings

Post rounds completed and thoughts to comments. 

Chris Spealer: Quest for 100 Pull-ups, CrossFit Journal - video [wmv] [mov]

Tuesday 09/07/07

"Make natural selection cry for it's momma!"

- CrossFit Legacy

Mechanics

- Front Squat

- GHD (Glute Ham Developer) Sit-ups

WOD

21-18-15-12-9-6-3 rep rounds of:

185/125 pound Front squat

GHD Sit-ups

Post time to comments.

GHD Sit-ups - video... 

Monday 09/07/06

"I'm not interested in what's been done in the past.  I'm interested in what should be done now."

- Coach Rippetoe

Mechanics

- Squat Clean

WOD

"Badger"... is back!

Complete three rounds for time of:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

Post time to comments.

Road to the Games: Libby DiBiase - video... [wmv] [mov]

- Games2009.crossfit.com

Libby from CrossFit Omaha came out of nowhere last year and took 6th place at the 2008 CrossFit Games. 

Saturday 09/07/04

Rest Day

Canada East: Video Highlights

CrossFit.com has provided us with a great video of the action that transcribed at the Canada East Regional Qualifier - video... [wmv] [mov]

Post thoughts to comments.

Friday 09/07/03

"I recommend against a wooden squat rack, for much the same reason that I recommend against a wooden car."

- Coach Rippetoe

Mechanics

- Burgener Warm-up

WOD

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

CrossFit FX TX

- CrossFitFootball.com

Thursday 09/07/02

ATTENTION: SharkFit will be changing it's regular class/open time slot schedule as FitElite now runs regularly in the mornings for the remainder of the summer. This program is specific to young, competitive athletes, looking to improve their overall fitness. FitElite's goal is to build better overall athletes by improving all aspects of their fitness. Please see:

www.p-towngaragegym.blogspot.com for more information.

NEW SharkFit Schedule:

1:15pm - Monday, Tuesday, Wednesday, Thursday, Friday

No class - Saturday, Sunday 

"If you need music to motivate you... go find something else to do."

- Josh Everett, UCR strength and conditioning coach, CrossFitter

Mechanics

- Back Squat

- Shoulder Press

- Deadlift

WOD

'CrossFit Total'

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post total to comments.

2009 CrossFit Games site, Aromas, California