Everyone loves cleaning

  Congratulations to SJ, Tara, Nicki and Orest on completing today’s WOD with the Rx weight of 95lbs and 135lbs!  The weight was heavy but everyone gave it their all and finished strong!   WOD “Elizabeth” 21-15-9 Cleans (135lbs/95lbs) Ring Dips   Emma #65 9:33 Shelly #65 10:25 Tara #95 12:52 Nicki #95 13:36 Orest [...]

sj cleantara cleannicki clean

 

Congratulations to SJ, Tara, Nicki and Orest on completing today’s WOD with the Rx weight of 95lbs and 135lbs!  The weight was heavy but everyone gave it their all and finished strong!

 

WOD

“Elizabeth”

21-15-9

Cleans (135lbs/95lbs)

Ring Dips

 

Emma #65 9:33

Shelly #65 10:25

Tara #95 12:52

Nicki #95 13:36

Orest #135 16:51

SJ #95 18:21

 

or

 

15 Cleans (205lbs)

30 Box Jumps (40″)

 

Yohan 8:45 (30″ box)

Jonathan 11:53

 

 

Your excuses just got a bit weaker…

Kyle Maynard owner of No Excuses CrossFit www.noexcusescrossfit.com There really is no good reason not to make it to the gym. Grab life by the horns and do something positive for your health. Its not going to be all blue skies and sunshine but perseverance and determination will pay off in the end. All you [...]

Kyle Maynard No Excuses Crossfit
Kyle Maynard owner of No Excuses CrossFit

www.noexcusescrossfit.com

There really is no good reason not to make it to the gym. Grab life by the horns and do something positive for your health. Its not going to be all blue skies and sunshine but perseverance and determination will pay off in the end. All you have to do is show up…preferably with a friend!

WOD

Frangie with a friend

For time in teams of 2
21-15-9
Thrusters
Pull Ups

then

100 pull ups
100 push ups
100 sit ups
100 squats

Fran portion – Partner 1 completes round of 21
- Partner 2 completes round of 21
- Partner 1 completes round of 15
- Partner 2 completes round of 15
- Partner 1 completes round of 9
- Partner 2 completes round of 9

Angie portion – Each partner does 10 reps at a time until completion
- Only 1 person can work at a time

321GO!

Yohan is stepping up his game!

Yohan joining the muscle up crew!   WOD Fight Gone Bad style, 3 rounds, 1 min at each exercise Thrusters Box Jump Push Ups Double Unders Rowing 1 min break   score is the total number of reps and calories on the rower

yohan muscle up

Yohan joining the muscle up crew!

 

WOD

Fight Gone Bad style,

3 rounds, 1 min at each exercise

Thrusters

Box Jump

Push Ups

Double Unders

Rowing

1 min break

 

score is the total number of reps and calories on the rower

Thursday Jan 26, 2012.

Scott and Shelly working on their kipping pull ups WOD 5 rounds for time 15 push jerk 15 kb swings

scott and shelly pull ups

Scott and Shelly working on their kipping pull ups

WOD

5 rounds for time

15 push jerk

15 kb swings

How to reach our fitness resolutions!

As most of you know, I’ve made it a goal to provide you with some quality reading material on a weekly basis. Like a blog. I had no idea what to write about and it was suggested that make a top 5 tips list of some sort so here it is. The “How to reach [...]

As most of you know, I’ve made it a goal to provide you with some quality reading material on a weekly basis. Like a blog. I had no idea what to write about and it was suggested that make a top 5 tips list of some sort so here it is. The “How to reach our fitness resolutions” top 5 list thingy!

New year resolutions have always been a part of society. For some strange reason the new year always seems like a good time to make a change. Maybe it’s because the new year is next year, some far off time in future, and our inner procrastinator loves to not do stuff right away. We love to procrastinate so much that we will find any excuse to not to do anything. “I’m too busy, its not that important, my house is on fire” etc etc. Our behaviour is no different even when dealing with important tasks that can save your life, like our health! Here are my top 5 helpful tips to keep us on track.

1. Just show up

That’s right, just show up. A sure way to not make those goals is to stay home and procrastinate. No matter how tired or sore you are you can always pull off an intense WOD. Just be sure to tell your trainer and they will scale the load to ensure you can keep up the intensity.

2. Check your goals often and make sure you are working towards them.

Adjust your food and WODs appropriately to meet your goals. Adding or subtracting blocks to your meals and weight to your WODs can have a profound effect on your performance and physique.

3. Eat well.

We all want to hear that you can eat anything you want a long as you work out. This is unfortunately not true for most people. Unless you can produce adequate volume, rest and food you really have to watch your food inputs. Professional athletes that only eat, sleep and train can get a little bit of leeway in the food department.

Number 4 and 5 aren’t really that important so I’ll do it later. Until then, enjoy the rest of your Monday!

What a way to start the week

Mark completely wasted after today’s WOD 15-9-6 dead lift push up 2 min break 15-9-6 thruster pull up 2 min break 15-9-6 burpee pull up Mark 9:49 Josh 10:15 Jonny 10:43 Tony 11:39 Yohan 13:41 Orest 14:07 Ewan 14:28 Alison 14:36 Tara 17:29 SJ 17:56 Shelly 18:28

mark wasted
Mark completely wasted after today’s WOD

15-9-6
dead lift
push up
2 min break
15-9-6
thruster
pull up
2 min break
15-9-6
burpee
pull up

Mark 9:49
Josh 10:15
Jonny 10:43
Tony 11:39
Yohan 13:41
Orest 14:07
Ewan 14:28
Alison 14:36
Tara 17:29
SJ 17:56
Shelly 18:28

Team Building Saturday!

Join us for a fun team WOD every Saturday Morning! WOD AMRAP 20 mins for max goblet squats   Partner 1 Goblet Squat   while Partner 2 5 dead lifts 10 toes to bar   switch after your partner finishes the toes to bar  

team wod saturday
Join us for a fun team WOD every Saturday Morning!

WOD

AMRAP 20 mins for max goblet squats

 

Partner 1

Goblet Squat

 

while Partner 2

5 dead lifts

10 toes to bar

 

switch after your partner finishes the toes to bar

 

Squat time!

Nicki hitting a rock bottom squat with 135 WOD 5-5-5-5-5 Back Squat   A nice break from the usual intensity.

nicki back squat

Nicki hitting a rock bottom squat with 135

WOD

5-5-5-5-5

Back Squat

 

A nice break from the usual intensity.

Trouble Sleeping? How about a Lullaby?

Tara not looking too impressed during her work out.   WOD Warm up Lullaby   Every minute on the minute 3 power snatches with the time remaining before the top of the minute complete as many burpees as possible until you reach 50. Then Every minute on the minute 3 overhead squats with the time [...]

tara sj lullaby
Tara not looking too impressed during her work out.

 

WOD

Warm up Lullaby

 

Every minute on the minute

3 power snatches

with the time remaining before the top of the minute complete as many burpees as possible until you reach 50.

Then

Every minute on the minute

3 overhead squats

with the time remaining before the top of the minute complete as many double unders as possible until you reach 50.

Then

Go to sleep

 

Good job everyone on this killer WOD.  Next time we will shoot for rx 100 burpees and 500 double unders!

Chocolate Milk For Recovery

  So I thought Id make some content for everyone to read on Tuesday morning while you sit at your desk and pretend to work.  Not just one of my usual posts about our WOD’s but something meaningful and important. It is time to put that age old question to rest…what is the best thing [...]

refuel with chocolate milk

 

So I thought Id make some content for everyone to read on Tuesday morning while you sit at your desk and pretend to work.  Not just one of my usual posts about our WOD’s but something meaningful and important.

It is time to put that age old question to rest…what is the best thing to eat after a workout.  This is something you should all think about, and not just because that crazy CrossFit trainer with the ridiculous mohawk keeps yelling at you to bring food to the gym.  We want to maximize our efforts in and out of the gym, so working hard and fuelling our body appropriately is of the utmost importance.

As recently twitted, tweeted or twot, or whatever it is Twitter does, by our buddy Tara, research may suggest that chocolate milk is the ideal post workout recovery drink.  Yes chocolate milk.  I have been a long time fan of chocolate milk and regularly hoard about 20L of it at any given time so Im glad theres been some sort of research done to support my obsessive compulsive behaviour.  My power lifting coach used to tell me that the ideal post workout snack should have a 4:1 ratio of carbohydrate to protein.  He is some sort of food scientist so I believe anything he says.  Chocolate milk has 27g of carbohydrate and 9g of protein per cup.  This is pretty close to that ideal 4:1 ratio and a hell of a lot closer than than having a straight up protein shake/bar.  This news has come at a perfect time because No Frills is selling 2L of chocolate milk for $2.00 this week.  Pretty sweet deal so go out and hoard some.

Bringing a snack as simple as a shaker cup of chocolate milk for your post workout recovery is one of the best ways to help yourself achieve your goals.  After working out, our body is depleted and is looking for a quick source of nutrients to restore glycogen.  We have about a 30 minute window of opportunity where our body primed to accept nutrients.  Now most of you are saying, “but I live 5 minutes away.  Ill eat when I get home.”  That’s great and all and I’m jealous you live so close but you’re still not going to make it.  After a hard WOD everyone relaxes, stretches and just loiters around the gym for at least 10 minutes.  Then you’re on your “5 minute” drive home, which always turns into a 15 minute drive home, and once home you’ll feel gross and want to get out of your sweaty clothes and shower so you think about it for a while you sift through your mail and turn on the TV.  By the time this entire ordeal is over you’ve missed your 30 minute window and replaced it with an episode of your favourite sitcom and some more general loitering.  So the moral of the story is…..bring a snack to the gym.

Well I hope you enjoyed my slightly informative  and interesting post for the day.  I will be putting forth some effort to regularly post some useful information about health and fitness on our site so go out and tell your friends and co-workers about it.  They’ll thank you for it because I’m sure they’re also looking for something to do besides work.