CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


That was a fabulous way to honor Nathan folks! Great job on a very tough workout!

Whip up a treat and get your Halloween costume dusted off!

We’re going to do our annual Halloween WOD tomorrow, Saturday, Oct 25th at 10 and 11am.

Some great costumes from years past!

The workout is below and it’s a tough one! Come on by and give it a go and then we’ll sit around and munch on a few treats. I hope to see you, your costume and your treat tomorrow morning!

WOD 102514

“Zombie 10/31”

For time:

10 burpees

31 walking lunges with plate overhead (25/45)

10 burpees

31 toes-to-bar

10 burpees

31 wall balls (14/20)

10 burpees

31 pull-ups

10 burpees

31 kettlebell swings (35/53)

10 burpees

3:10 plank

ADV: KB (53/70)


Here are just a couple of highlights out of MANY impressive lifts yesterday.

Tyson and Cheryl are two quiet, very unassuming athletes. They show up and work HARD!

Tyson was oh-so-close to hitting a 215lb snatch on a couple of occasions and made 205lb look easy.

Cheryl pulled a 300lb deadlift with ease!

WOD 102414

Part A:

floor press: find your 5RM

Part B:

CPL Nathan Cirillo, 24, was shot while on honorary guard at the National War Memorial in Ottawa on October 22, 2014. Nathan was a reservist from Hamilton serving with the Argyll and Sutherland Highlanders of Canada regiment. He died a short time after the attack despite the frantic efforts to revive him at the base of the Tomb of an Unknown Soldier. Rest in peace brother.

Let’s honor this brave Canadian on Friday by hitting this workout and wearing red and white!


14 minute AMRAP:

24 hang power cleans (95/135)

24 box jumps (20/24)


Today was magical and it’s great to see everyone getting STRONGER! And that doesn’t necessarily mean a PR. Yes, there were some big PRs today, but I’m also seeing improvements in your movement. It’s great to see everyone using great form! Keep it up!

WOD 102314

On a running clock:

0:00 – 7:00

500m run

max reps strict pull-ups in time remaining; rest for 3 minutes

10:00 – 17:00

500m run

max reps double unders in time remaining; rest for 3 minutes

20:00 – 27:00

500m run

max toes-to-bar in time remaining

Post total number of strict pull-ups, double unders and toes-to-bar for score.


Today's workout was designed with one thing in mind – maximizing intensity! As Coach Greg Glassman often states, “Be impressed by intensity, not volume.” Anyone can do a lot of work, but if you’re able to get to that very uncomfortable place where you feel you couldn’t push any farther, well then you’ve achieved intensity and that’s where you’ll see real results and gains.

Great job today!

WOD 102214

BENCHMARK WEDNESDAY – “CrossFit Total” or “Olympic Total”

“CrossFit Total”

1RM back squat + 1RM shoulder press + 1RM deadlift = CrossFit Total

“Olympic Total”

1RM snatch + 1RM clean & jerk = Olympic Total

Results from back in July:


WOD 102114

Part A:

push press: 3-3-3-3-3

Part B:

5 rounds, each for time, of:

5 push press/jerk

10 front squats

15 deadlifts

Start a new round every 3 minutes at the top of the minute. Choose a load (55/75), (65/95), (75/115) or (95/135) so that you can get all 30 reps completed quickly and well within the 3-minute time cap. The only time you should be dropping the bar is after the set of 10 front squats. Post your fastest and slowest rounds for score.


Use dumbbells for the push press and front squats and a barbell for the deadlifts.


CrossFit Islander is happy to welcome Jeremy Maillet to our coaching team!

Jeremy recently completed his CrossFit Level 1 Trainer Certification in Toronto, Ontario and he’s currently studying Kinesiology at MUN.

Jeremy is an incredibly hard working and humble athlete and his passion for CrossFit is abundantly evident in his dedication to training, his pursuit of perfect movement and his desire to help others. It’s great to have him on board!

You can catch Jeremy on Mondays at 11 and 12 and Thursday evenings at 6:30 and 7:30.

WOD 102014

Part A:

For time:

1000m row

80 air squats

60 sit-ups

40 push-ups

20 pull-ups

Part B:

max reps back squats @ 70% of 1RM

Post number of reps and load for score.


Part A:

For time:

500m row

40 air squats

30 sit-ups

20 push-ups

10 pull-ups

Part B:

max reps back squats with a manageable load


Great effort on an extremely tough workout! Most often, scaling the load allows you to get an effective workout in regards to hitting the appropriate level of intensity. However, in this one, the number of burpees paired with those wall balls caused the heart rate to shoot up, making it extremely difficult to move through at a timely pace.

Perhaps LOWERING the number of burpees in this workout would have been a better scaling option. For example, doing 20 or even 15 burpees would have been sufficient so that you could concentrate on performing the wall balls and power cleans with good form.

Remember that scaling is a science and you won’t always get it right, but to get the most out of your workouts, scaling is essential. Scaling appropriately allows you to do the movements properly, which will keep you safe and make you a better athlete!

Awesome work, keep it up! And perhaps we'll try this one again a few months down the road!

WOD 101814

Partner WOD:

For time:

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

kettlebell swings (35/53)

box jumps (20/24)

Run 500m run after every round.

ADV: (53/70) (24/30)

Only one person works at a time and divide all work evenly. Run together.

In the event of rain, we'll substitute the run for double unders x2.


WOD 101714

Part A:

power clean: find your 1RM

Part B:

This one is the WOM (workout of the month) from the most recent issue of the THE BOX magazine.

For time:

25 burpees

25 power cleans (95/135)

25 burpees

EMOM do 7 wall balls (14/20)

Here are a few coaching tips for this one from CrossFit Arvada (Colorado) coach Stacy Bushaw:

This workout is just as much mental as it is physical. It’s a sprint that feels like a marathon. Work hard the first minute, as this is the only minute that you’ll have to do the burpees for a full minute. Be ready to pick up the ball exactly at the top of the minute. It’s helpful to stop at least 5 seconds before the top of the minute, but take as much as 10-15 seconds if you feel you need it. Watch the clock and stop somewhere around the 45- and 50-second mark, breathe, recover and be ready to throw that medicine ball! As the power cleans get heavy, do singles instead of linking them touch-and-go style, as this will help you conserve energy. Just be sure to attack the bar as soon as it hits the floor.


Technical: 7

Metabolic: 9

Volume: 7

Strength: 7.5



Firebreather (men: 6 minutes or less; women: 8 minutes or less)

Excellent (men: 7 minutes or less; women: 9 minutes or less)

Good (men: 8 minutes or less; women: 10 minutes or less)

Fair (men: 9 minutes or less; women: 11 minutes or less)


Part A:

deadlift: 3-3-3-3-3

Part B:

For time:

25 burpees

25 deadlifts (manageable load)

25 burpees

EMOM do 7 air squats


WOD 101614

Part A:

overhead squat: find your 3RM

Part B:

This was a workout and it was part of the CrossFit Team Series Competition.

For time:

21-15-9 reps of:

overhead squats (75/115)



Part A:

goblet squats: 3-3-3-3-3

Part B:

For time:

21-15-9 reps of:

goblet squats (manageable load)



WOD 101514

Part A:



15-12-9 reps of:

clean & jerk

Touch and go at the floor only. A re-grip off the floor is a foul. No dumping. You choose the load and keep it the same for each set. Rest as needed between sets.


For time:

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

double unders


Part B:

back squats: 5-5-5-5-5-5-5 @ 75-85% of 1RM

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