Attention

ATTENTION: SharkFit will be coming to a halt this Tuesday, August 11th as Coach Ty will be leaving for school. The future of SharkFit remains unclear as Coach Billy is undecided whether or not he will begin running classes this fall. Billy is also a teacher here in Sarnia and finds himself very busy with that. Coach Russ is traveling to Toronto on August 29th, to complete his level I certification. However, Russ is a local firefighter and is also unclear whether or not he will pick-up where Coach Ty left off. We apologize for any inconvenience this may cause. For more information, please contact us.

- SharkFit Management

CrossFit Budapest

Coach Ty will be traveling to Budapest, Hungary for dental school. CrossFit Budapest becomes his new training ground.

Monday 09/08/10

"Most people lift crap wrong all the time. We need to learn to do it right. But we also need to come to the realization that if we do it wrong, it's not going to kill us."

- Coach Rippetoe

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

SharkFit's athlete, Kristine Andali

Thursday 09/08/06

"When you live for a strong purpose, then hard work isn't an option. It's a necessity."

- Steve Pavlina

Mechanics

- The 'Active Rest' method

WOD

Three rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters

Post time to comments.

WOD C Ontario CrossFit Challenge

Coach Leanne knows how to row!

Wednesday 09/08/05

"In my gym, you get spotters, you safely dump it backwards loaded with the bumper plates, or you learn how to accurately judge your ability. If you dump the bar on rails or pins or anything else in here, I will beat the crap out of you with the remnants of the bar."

- Coach Rippetoe

Mechanics

- Sumo Deadlift High-pull

- Rowing for calories

WOD

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

CrossFit.com

Monday 09/08/03

"If you train hard, you'll not only be hard, you'll be hard to beat."

- Herschel Walker

Mechanics

- Pull-up form

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.

CrossFit.com