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.

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

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

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)

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

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.

 

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...

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

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)

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)

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)

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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)

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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

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

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