Month: April 2010

MATTY

MATTY

"MATTY"
 
Form Teams of 3 and rotate thru the 3 stations until the last guy completes all sled pulls. Totol rep count for OHS and Flag Push Up = Score
Team with fastest time and highest rep count wins.
 
50m Sled Pulls in the order of
45# x 1, 2, 3, 4, 4, 3, 2, 1
OHS 45#
Flag Push Up with 22# Dumbell
 
Guys and Gals please do not forget its Mattys farewell BBQ dinner 2nite. All CFSG Crew are warmly invited for a hell of a good time Caveman BBQ Dinner (1730hr) at Eugenes house.  This is gonna be one bad a** party.
 
Venue : City Square Residences
6 Kitchener Link
Above the club house
 

CROSSFITTING FOR THE WRONG REASON

CROSSFITTING FOR THE WRONG REASON

REST DAY
 
 
A little less than a year ago when Chrissy stepped into the Box, he was a pretty plump and cranky looking, deconditioned athlete who thought he was fit (which is usually the case with most of us when we started CrossFit) as he came from a Rugby and surfing background. He was very much humbled by the first WOD and he knew he had to stop his "extravagant" lifestyle of nightly drinking sessions with the mates and very poor food choices. He also understands that though CrossFit can produce amazing results like improving all your heatlth indicators in a short span of time, it is NOT a magic pill you take 3-4 times a week so that you can continue your rubbish lifestyle. It is common sense that its impossible to outdo the 1:23 hour ratio ie to say, you spend only an hour in the BOX working hard but 23 hours outside of the Box which includes at least 4 hours of drinking and eating crappy food. You can even increase the ratio from 2:22 or even 4:20 but you will never be able to outdo that ratio.
Chrissy understands this point very well and he starts making wiser choices without compromising his quality of life. He still goes out once a week for his drinking sessions and he is making wiser food choices. Its been only less than a year and I am very proud to say this stud has come a long way, constantly improving his WOD times, setting new PRs (Personal records) and not forgetting all the side benefits of having a six pack and looking younger, being stronger and getting healthier.
 
Have you been CrossFitting for more than 6 months but instead of finishing strong in the WODs, you are barely surviving.  Are you getting leaner and faster? If your answer is no, you gotta seriously relook into your "extravagant" lifestyle, dig deep and ask yourself if you are CrossFitting for the wrong reason.
 
Are you CrossFitting so that you can enjoy your rubbish lifestyle or Are you CrossFitting to change the Quality of your Life?      

FAREWELL WOD + BBQ FOR MAT

FAREWELL WOD + BBQ FOR MAT

Sled Pulls 50m
in the order of
45# x 1
45# x 2
45# x 3
45# x 2
45# x 1
 
 
Then
 
150 Burpees
 
 
 
 
Good times fly, its been a little more than 3 months when this terrorist look alike from Canada stepped into the Box and proclaims that he wanted to be 70s Big.  As an intern Coach, this top dawg has been nothing short of inspirational to the other athletes. He has  always showed great care for the athletes progress and has always led by example. The road to learning is never ending and never easy, where most men had given up before the real journey even started, Mat has persevered and endured all the scoldings and hard times that he has been put thru (by me of course) and I am very proud that a great Coach has been born out of the Box. I am very sure he will continue to share his wealth of knowledge and lead other athletes to greater heights when he returns to Canada for good. In appreciation for all his hard work, dedication and passion for Coaching, I would like to invite all CFSGers to join us for a butt kicking WOD "Matty" (This Sat 1030hr) and Caveman BBQ Dinner (1730hr) at Eugenes house.  Please RSVP Coach Kevin via mobile 96233219 by Thursday so that we can make arrangements for transport and food order.
 
Venue : City Square Residences
6 Kitchener Link
Above the club house

FAREWELL PARTY FOR MAT

FAREWELL PARTY FOR MAT

Push Jerk
 
85% x 2 x 4
 
 
Then
 
1, 2, 3, 4, 5, 4, 3, 2, 1
Muscle Up
 
Btw each set of MU
10 KBS 1.5 Pood
15 Squat
 
 
 
 
Good times fly, its been a little more than 3 months when this terrorist look alike from Canada stepped into the Box and proclaims that he wanted to be 70s Big.  As an intern Coach, this top dawg has been nothing short of inspirational to the other athletes. He has  always showed great care for the athletes progress and has always led by example. The road to learning is never ending and never easy, where most men have given up before the real journey even started, Mat has persevered and endured all the scoldings and hard times that he has been put thru (by me of course) and I am very proud that a great Coach has been born out of the Box. I am very sure he will continue to share his wealth of knowledge and lead other athletes to greater heights when he returns to Canada for good. In appreciation for all his hard work, dedication and passion for Coaching, I would like to invite all CFSGers to join us for a butt kicking WOD "Matty" (This Sat 1030hr) and Caveman BBQ Dinner (1730hr) at Eugenes house.  Please RSVP Coach Kevin via mobile 96233219 so that we can make arrangements for transport and food order.

I AM BACK FROM SEOUL

I AM BACK FROM SEOUL

Back Squat
 
3-3-3
 
Then
 
40, 30, 20, 10 WallBall 20# 10’ Target
10 20 30 40 Double Unders
 
 

I AM BACK FROM SEOUL

I AM BACK FROM SEOUL

TaBaTa Fight Gone Bad
 
comlete Fight Gone Bad Tabata style, 20 secs on 10 secs off, 8 sets each movement.
Total Rep= Score
 
 
WallBall 20# 10’ target
SDHP 75#
BoxJump 24"
Push Press 75#
Burpees (sub for rowing)
 
 
Dont you dare mess with these Korean guys cos they will kick your ass so bad you forget your gender.
 
 

I AM BACK FROM SEOUL

I AM BACK FROM SEOUL

ANNIE
 
50 40 30 20 10
 
Sit Up
Double Under
 
A big shout out to our amazing host, John, Kim and Paul for their hospitality and a great cert in CrossFit SAP (Strength and Power) Seoul Korea.
 
Nice catching up with Lisa Ray and Mike Ray from CrossFit Flagstaff