SharkFit Sarnia

Attention

2009-08-10T08:32:00.004-04:00

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

2009-08-10T08:18:00.006-04:00

"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

2009-08-06T08:22:00.004-04:00

"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

2009-08-05T08:35:00.003-04:00

"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

2009-08-03T10:56:00.003-04:00

"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

Wednesday 09/07/29

2009-07-28T19:50:00.003-04:00

"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

2009-07-27T08:29:00.003-04:00

"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

"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

2009-07-23T08:21:00.003-04:00

"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

2009-07-20T23:04:00.006-04:00

"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

2009-07-19T11:51:00.004-04:00

"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

2009-07-18T08:58:00.004-04:00

"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

2009-07-16T21:52:00.003-04:00

"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

2009-07-14T22:00:00.005-04:00

"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

2009-07-14T08:21:00.003-04:00

"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

2009-07-12T11:17:00.005-04:00

"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

2009-07-09T20:48:00.003-04:00

"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

2009-07-09T08:09:00.003-04:00

"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

2009-07-06T22:28:00.004-04:00

"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

2009-07-06T09:32:00.004-04:00

"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

2009-07-04T08:37:00.005-04:00

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

2009-07-02T19:30:00.004-04:00

"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

2009-07-02T07:58:00.005-04:00

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

ATTENTION

2009-06-26T09:13:00.005-04:00

Attention: SharkFit will be on holidays from Saturday, June 27th until Wednesday, July 1st. Classes and appointments will resume Thursday, July 2nd. Please feel free to contact us if you have any questions or concerns.

Below is a list of sample WODs that can be completed anywhere. If attempted, please identify the specific WOD and post time to comments.

- Coach Ty

WODs

A. Complete as many rounds as possible in 20 minutes of:

5 Push-ups

10 Squats

15 Sit-ups

B. For time:

400 meter Walking lunge

C. For time:

Run 1K

100 Squats

50 Push-ups

CrossFit Las Vegas Gym Rules

Thursday 09/06/25 and Friday 09/06/26

2009-06-25T09:06:00.006-04:00

"Biceps are like lipstick, they may look pretty... but other than that, they're useless."

- Coach Rippetoe

Mechanics

- Double-under work

- Ring work

- Rowing art

WOD

'Annie'

50, 40, 30, 20, and 10 rep rounds for time of:

Double-unders

Sit-ups

then:

Max effort Ring pull-ups

Max effort 1K row

Post times and rep count to comments.

This year, the CrossFit Games will be testing for steroids for the first time. Sevan caught up with top games competitor Chris Spealler, and asked him what he thinks about steroid testing.

Spealler on Steroid Testing video ... [wmv] [mov]

- Games2009.CrossFit.com

Tuesday 09/06/23 & Wednesday 09/06/24

2009-06-23T09:25:00.005-04:00

"Perfect is the enemy of good."

- Coach Rippetoe

Mechanics

- Running form

- Kettlebell Swings

- Pull-ups (Jumping, kipping, butterfly form)

WOD

'Helen'

3 rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings

12 Pull-ups

Post time to comments.

Everyone can benefit from CrossFit - look at that elbow drive!

- CrossFitKids.com

Monday 09/06/22

2009-06-21T15:19:00.002-04:00

ATTENTION: SharkFit will be closed Monday, June 22nd and classes will resume Tuesday, June 23rd. If you have any questions please feel free to contact us.

P.S. - Happy Father's Day!

- Coach Ty

Saturday 09/06/20

2009-06-20T09:03:00.004-04:00

"Why is it that a guy with a 95 pound deadlift and 6 pull-ups is the first to worry about developing his grip?"

- Coach Glassman

Mechanics

- Running form

WOD

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Post times for each round to comments.

All CrossFitters should own a Jeep.

Thursday 09/06/18 & Friday 09/06/19

2009-06-18T09:06:00.004-04:00

"The development of CrossFit is an organic, natural process, without a business plan."

- Coach Glassman

Mechanics

- Wall-ball shots

- Pull-ups

WOD

For time:

50 Wall-ball shots

50 Pull-ups

35 Wall-ball shots

35 Pull-ups

20 Wall-ball shots

20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

- CrossFitFootball.com

BUD/S Training Facility, Coronado, CA

"How Did We Get Here?" by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

Tuesday 09/06/16 and Wednesday 09/06/17

2009-06-16T15:11:00.003-04:00

"Perform the WOD so hard that you feel like you may die, in order to know that you're still alive."

- Billy Reid

Mechanics

- Shoulder-to-Overhead work

- Shoulder Press

- Push Press

- Push Jerk

WOD

'NorCal Regional Qualifier WOD A'

For time:

Row 500 meters

30 Burpees

10 Shoulder-to-Overhead (165#/95#)

Post time to comments.

- CrossFit.com

NorCal Regional Qualifier

Monday 09/06/15

2009-06-15T09:10:00.005-04:00

"There is never an absolute answer to everything, except of course that you have to do your squats."

- Coach Rippetoe

Mechanics

- The Squat Clean

- Jumping vs. Kipping vs. Butterfly pull-ups

WOD

'Badger'

3 rounds for time of:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

Post time and CONCERNS to comments.

- CrossFit.com

Friday 09/06/12 & Saturday 09/06/13

2009-06-12T09:20:00.005-04:00

"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice."

- Coach Rippetoe

Mechanics

- Hang Power Cleans

- Dip and ring stabilization

WOD

Complete as many rounds as possible in 20 minutes of:

115 pound Hang clean, 15 reps

12 Ring dips

21 Sit-ups

Post time to comments.

- CrossFitFootball.com

Slosh Pipe work is coming!

Wednesday 09/06/10 & Thursday 09/06/11

2009-06-09T21:24:00.004-04:00

"There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaption broader than the demands of most every sport."

- Coach Glassman

Mechanics

- Agility Ladder

- "Burpee Pull-ups"

WOD

"G.I. Jane"

100 Burpee Pull-ups for time.

Post time to comments.

Always full squat.

Click HERE to see a video of Greg Amundson doing "G.I. Jane".

Monday 09/06/08 & Tuesday 09/06/09

2009-06-08T09:45:00.005-04:00

"If lifting heavy weights for partial squats were any benefit for sports, Gold's Gym would be fielding the majority of the 2008 Olympic team."

- Coach Rippetoe

Mechanics

- Burpees

- Thrusters (Combination of the Front Squat and the Push Press)

- Double-under practice

WOD

For time:

50 Burpees (This part of the WOD can be exempted IF you completed the "100 burpees WOD" that was posted earlier last week)

then:

Five rounds for time of:

75 pound Thrusters, 21 reps

21 Double-unders

Post time to comments.

Saturday 09/06/06

2009-06-06T10:08:00.003-04:00

Attention: SharkFit will resume it's regular schedule this Monday, June 8th. Please post to comments when you plan to train this week, or simply email us. We look forward to getting back into the regular routine and be prepared for a major WOD on Monday.

- Coach Ty

"...bodybuilding is men on a stage in their underwear wearing brown paint showing other men their muscles. It is training for appearance only, and at the contest level requires a degree of vanity, narcissism, and self-absorption that I find distasteful and odd."

- Coach Rippetoe

Beginner WOD

21-15 and 9 reps of:

Burpees

Jumping Pull-ups

200m row/200m run

Advanced WOD

30-20 and 10 reps of:

Burpees

Pull-ups (Or if Jumping Pull-ups, double the rep count in each round)

400m row/400m run

Post time to comments.

- CrossFit.com

Thursday 09/06/04

2009-06-03T21:08:00.003-04:00

"The full squat is a perfectly natural position for the leg to occupy. That's why there's a joint in the middle of it, and why humans have been occupying this position, both loaded and unloaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it's "bad" for the knees."

- Coach Rippetoe

Beginner WOD

For time:

2k row

100 Sit-ups

Advanced WOD

'Annie'

50-40-30-20 and 10 rep rounds; for time of:

Double-unders

Sit-ups

Post time to comments.

- CrossFit.com

When in doubt, use a towel.

Sunday 09/05/31

2009-05-31T11:05:00.004-04:00

"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...

Friday 09/05/29

2009-05-29T08:09:00.002-04:00

"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

Wednesday 09/05/27

2009-05-27T09:48:00.003-04:00

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.

Tuesday 09/05/26

2009-05-26T09:22:00.003-04:00

"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.

Monday 09/05/25

2009-05-25T09:17:00.005-04:00

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.

Friday 09/05/22

2009-05-22T09:27:00.004-04:00

"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

Thursday 09/05/21

2009-05-20T20:52:00.003-04:00

"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

2009-05-20T09:41:00.003-04:00

"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

Tuesday 09/05/19

2009-05-19T09:35:00.005-04:00

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.

ATTENTION

2009-05-15T16:08:00.003-04:00

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

Friday 09/05/15

2009-05-14T20:27:00.004-04:00

"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

2009-05-14T09:54:00.003-04:00

"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

Wednesday 09/05/13

2009-05-13T09:31:00.003-04:00

"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)

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

2009-05-10T21:48:00.004-04:00

"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

2009 Canadian East Qualifier

2009-05-09T12:56:00.003-04:00

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.

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

2009-05-08T09:30:00.004-04:00

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...

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

2009-05-06T08:55:00.005-04:00

"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

Tuesday 09/05/05

2009-05-05T09:06:00.005-04:00

"...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)

Day 2 Results

2009-05-04T12:09:00.006-04:00

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)

Day 1 Results

2009-05-02T21:10:00.007-04:00

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

2009-05-02T05:20:00.003-04:00

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

And then there were eight...

2009-05-01T10:15:00.002-04:00

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

ATTENTION

2009-04-29T15:57:00.004-04:00

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

2009-04-28T21:44:00.003-04:00

"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

2009-04-28T09:52:00.005-04:00

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

2009-04-26T09:48:00.005-04:00

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

2009-04-25T09:05:00.003-04:00

"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

2009-04-24T08:50:00.004-04:00

"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

2009-04-23T09:19:00.002-04:00

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

2009-04-22T11:59:00.004-04:00

"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

2009-04-20T20:55:00.003-04:00

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

2009-04-18T09:06:00.005-04:00

"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

2009-04-17T09:00:00.003-04:00

"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

2009-04-16T09:39:00.003-04:00

"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

2009-04-15T09:02:00.004-04:00

"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

2009-04-14T09:21:00.004-04:00

"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

2009-04-13T09:42:00.004-04:00

"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

2009-04-10T16:43:00.004-04:00

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

2009-04-10T16:19:00.002-04:00

"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

2009-04-09T09:05:00.002-04:00

"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!

2009-04-08T08:39:00.004-04:00

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

2009-04-07T09:42:00.003-04:00

"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

2009-04-05T21:38:00.003-04:00

"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

2009-04-05T10:44:00.002-04:00

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

- Old Arab proverb

Rest Day

Saturday 09/04/04

2009-04-04T08:58:00.003-04:00

"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

2009-04-04T08:55:00.002-04:00

"Unsound mechanics at submaximal loads = injuries."

- Coach Glassman

Rest Day

Thursday 09/04/02

2009-04-02T10:05:00.002-04:00

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

2009-04-01T09:29:00.002-04:00

"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.

Monday 09/03/30 & Tuesday 09/03/31

2009-03-30T09:42:00.003-04:00

"Coach is my Oprah."

- CrossFit Brisbane

Mechanics

- Farmer's Walk

- Sumo Deadlift High-pull

- Push-press

WOD

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 10 ft target (Reps)

Sumo deadlift high-pull (Reps)

Box jump, 20" box (Reps)

Push-press (Reps)

Row (Calories)

Add your points and post them to comments.

Saturday 09/03/28 & Sunday 09/03/29

2009-03-28T09:35:00.003-04:00

"The difference between 'involvement' and 'commitment' is like an eggs-and-ham breakfast: the chicken was 'involved', the pig was 'committed'."

- CrossFit Brisbane

Rest Day

Video: "On the Road to the 2009 CrossFit Games", Jocelyn Secundi, CrossFit Milford

Post thoughts to comments.

Friday 09/03/27

2009-03-27T09:29:00.003-04:00

"Have you even seen those weightlifters with their tight tank top and fanny pack? Dude, what the hell is in those fanny packs?"

- Andy Stumpf

Mechanics

- Medicine Ball Drills

--> Wall Ball Shots

--> Medicine Ball Cleans

--> Medicine Ball Slams

WOD

'Kelly'

5 rounds for time:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Post time to comments.

Wednesday 09/03/25 & Thursday 09/03/26

2009-03-25T09:45:00.005-04:00

"It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school." (Special Forces reaction to CrossFit seminar)

- Coach Glassman

Mechanics

- Thrusters

- The Clean

- Sumo Deadlift High-pull

WOD

Complete as many rounds as possible in 20 minutes of:

Thruster, 5 reps

Hang Power Clean, 7 reps

Sumo DL High-pull, 10 reps

Post rounds to comments.

Tuesday 09/03/24

2009-03-24T09:28:00.002-04:00

"Be impressed by intensity, not volume..."

- Coach Glassman

Mechanics

- Turkish Get-ups

- Kipping work

WOD

'Touched by Tabata'

Squats, KB Swings, Supermans, Pull-ups and Push-ups

For 20 seconds, do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total time. The score is the least number of reps for any of the eight intervals.

Post reps to comments.

Monday 09/03/23

2009-03-23T09:32:00.002-04:00

"Work capacity is to fitness what location is to real estate."

- Dr. Izumi Tabata

Mechanics

- Kipping pull-up work

- L-sit work

WOD

'Tabata Something Else'

Pull-ups, Push-ups, Sit-ups and Air Squats

Post reps to comments.

Saturday 09/03/21

2009-03-21T09:35:00.002-04:00

Attention: There will be a 1030am class today. We hope to see you all there!

- Coach Ty

"The cost of regular extended aerobic training is decreased speed, power, and strength!"

- Coach Glassman

Mechanics

- Bottom-up fundamentals

- Handstand Push-up work

WOD

'Tabata Bottom-ups!"

Then:

'J.T.'

21-15-9 reps of:

Handstand Push-ups

Ring dips

Push-ups

Post reps and time to comments.

Wednesday 09/03/18 & Thursday 09/03/19

2009-03-18T09:27:00.002-04:00

"Skipping: a joyful impulse, stunted at puberty."

- M. Robin D'Antan

Mechanics

- The Burgener Warm-up

WOD

50-40-30-20-10 reps of:

Double Unders

Sit-ups

Post time to comments.

Monday 09/03/16 & Tuesday 09/03/17

2009-03-16T09:35:00.004-04:00

"It is true that speed kills. In distance running, it kills anyone who does not have it."

- Brooks Johnson

POST Run Mechanics

- PNF Work

WOD

Run 5 K

NOTE: 5 K is 3.1 miles (12.5 times around a 400m track).

Post time to comments.

Saturday 09/03/14

2009-03-14T09:21:00.003-04:00

ATTENTION:

Coach Billy's 1030am class today is cancelled because CrossFit is on holidays until March 20th.

- Coach Ty

Rest Day

Friday 09/03/13

2009-03-13T09:01:00.005-04:00

ATTENTION:

CrossFit will be on holidays from Friday, March 13th until Friday, March 20th. Classes will resume Saturday morning, at 10:30am on March 21st. Please continue to check the website next week for benchmark WODs. Please document your results and post them here or send them to my email.

- Coach Ty

WOD

'Friday the 13th'

For time:

Row, 13 calories

13 double unders

13 sit-ups

13 push-ups

13 squats

Row, 13 calories

13 squats

13 push-ups

13 sit-ups

13 double unders

Row, 13 calories

Note: "Row, 13 calories", means row as long as it takes for you to burn 13 calories.

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Thursday 09/03/12

2009-03-12T09:40:00.006-04:00

"I am a self proclaimed fitness whore..."

- Chris Stroud, CrossFitter

Mechanics

- Back Extensions

- Hip Extensions

- GHD drills

WOD

'Michael'

3 rounds for time:

Run 800 meters

50 back extensions

50 sit-ups

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The Muscle-Up Progression - it's coming class!

Wednesday 09/03/11

2009-03-11T10:14:00.002-04:00

"The enemy outnumber us a paltry three to one, good odds for any Greek (CrossFitter). This day we rescue a world from mysticism and tyranny and usher in a future brighter than anything we can imagine. Give thanks, men, to Leonidas and the brave 300! TO VICTORY!"

- Dilios, 300

Note: The same WOD that was performed yesterday will be performed by today's 1pm class.

Mechanics

- Deadlift work

- Kettlebell drills

- Introducing the "Floor Wiper"

WOD

'300'

25 pull-ups

50 Deadlifts, 135/95 pounds

50 push-ups

50 box jumps, 24-inch box

50 Floor Wipers, 135/95 pounds

50 KB clean and press, 1/0.5 pood

25 pull-ups

300 Video by CrossFit Central:

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Tuesday 09/03/10

2009-03-10T10:02:00.003-04:00

"No retreat, no surrender; that is Spartan law. And by Spartan law we will stand and fight... and die. A new age has begun. An age of freedom, and all will know, that 300 Spartans gave their last breath to defend it!"

- King Leonidas, 300

Mechanics

- Deadlift work

- Kettlebell drills

- Introducing the "Floor Wiper"

WOD

'300'

25 pull-ups

50 Deadlifts, 135/95 pounds

50 push-ups

50 box jumps, 24-inch box

50 Floor Wipers, 135/95 pounds

50 KB clean and press, 1/0.5 pood

25 pull-ups

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Graham puking for the 14th time at his certification this past weekend in Ohio.

Monday 09/03/09

2009-03-09T08:49:00.003-04:00

"Functional strength is the successful application of force along productive lines."

- Coach Glassman

Mechanics

- Ab and core drills (The Hollow Rock, the L-sit, the CF crunch)

- Skipping drills

WOD

'Sit ups...and then?"

50 sit-ups

50 Double Unders

50 sit-ups

Walking lunge, 50 steps

50 sit-ups

50 Burpees

50 sit-ups

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Congrats to Graham O'Hagan for completing his CrossFit Level I Certification this past weekend at Rogue Fitness in Ohio. Graham is in the top picture, second row, third from the right.

Saturday 09/03/07

2009-03-06T19:53:00.006-05:00

"Today is a rest day for me. Hard to sit still."

- CrossFitames.typepad.com

Rest Day

The 2008 CrossFit Games

What is CrossFit Nutrition?

Our recommendation to "eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar" is adequate to the task of preventing the scourges of diet-induced disease, but more accurate precise prescription is necessary to optimize physical performance.

Finely tuned, a good diet will increase energy, sense of well being and acumen, while simultaneously flensing fat and packing on muscle. When properly composed the right diet can nudge every important quantifiable marker for health in the right direction.

Diet is critical to optimizing human performance and our clinical experience leads us to believe that Barry Sears' "Zone Diet" closely models optimal nutrition (See link below for more information).

The "meal plans" and "block chart" have been our most expedient approach for eliciting the Zone's best offering in athletes (A block is a unit of measure used to simplify the process of making balanced meals).

When a meal is composed of equal blocks of protein, carbohydrate, and fat, it is 40% carbohydrate, 30% protein, and 30% fat.

What to eat:

1. Protein - chicken breast, turkey breast, ground turkey, veal, beef, ground beef, salmon, tuna steak, whole eggs or egg whites, cheese, whey protein.

2. Carbohydrate - oatmeal, asparagus, green beans, beet greens, black beans, kidney beans, broccoli, spinach, cabbage, chick peas, celery, cucumber, romaine lettuce, mushrooms, onions, peppers, tomatoes, apples, blackberries, cherries, blueberries, grapes, oranges, raspberries, strawberries, watermelon.

3. Fat - almonds, avocado, canola oil, olives, peanut butter, peanuts, cashews, olive oil, guacamole.

4. Combo items - skim milk, yogurt, soybeans, soymilk.

Unfavorable Carbohydrates:

1. Vegetables - corn, baked beans, black-eyed peas, cooked carrots, fries, peas, lima beans, potatoes, sweat potatoes (Baked).

2. Fruits - banana, cranberries, figs, mango, raisins, all fruit juice.

3. Grains and Breads - bagels, barely, biscuit, baked potato, bread, cereal, instant oatmeal, muffins, pasta, rice, flour, granola, tortilla, noodles.

4. Condiments - BBQ sauce, cocktail sauce, honey, jelly/jam, relish, steak sauce, brown sugar, maple syrup.

5. Snacks - chocolate bars, chips, pretzels, corn chips, graham crackers, ice cream, tortilla chips, saltine crackers.

Note**: When building meals with "unfavorable carbohydrates" quantity becomes critical. To determine quantity, please see the link below for more information.

Within a week of weighing and measuring you'll have developed an uncanny ability to estimate the mass of common-food portions, but, more importantly, you'll have formed a keen visual sense of your nutritional needs. This is a profound awareness.

Please note that the Zone Diet neither prohibits nor requires any particular food. It can accommodate paleo or vegan, organic or kosher, fast food or fine dining, while delivering the benefits of high performance nutrition.

- Coach Ty (Information taken from the CrossFit Journal, issue 21)

Friday 09/03/06

2009-03-06T09:36:00.004-05:00

"The smellier the box, the better the box..."

- Coach Stumpf (a CrossFit gym is supposed to be ugly)

Mechanics

- Thrusters (Squat and push press work)

- Kipping drills

WOD

'Jackie'

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

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