CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


Partner "Rounds & Pounds" was a lot of fun, we’ll have to do it again one day!

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Part A:

This one is courtesy of Chris Spealler!

For time:

100 thrusters (55/75)

1000m row

Part B:

front squat: 10-10

Use the same load for both sets and rest as needed between sets.


Snatches were looking tight today! Well done folks!

Also saw some pretty amazing Sotts presses from Andy, Tyson, Becci and Curtis! If you're having problems with the Sotts press, there's a reason for it! A great deal of functional flexibility and mobility is required. Start warming up those shoulders and working on your overhead squats, especially the bottom of the squat.

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Partner “Rounds & Pounds”

AMRAP – as many rounds as possible; AMPAP – as many pounds as possible

5 minute AMRAP:

10 calorie row

10 burpees

One person rows while the other person does burpees, then switch.


5 minute AMPAP:

front squats

For this one, you can choose any load you wish and you can break up the reps however you wish. Your goal is to squat as many pounds as possible in 5 minutes. Only one person squats at a time.


5 minute AMRAP:

10 toes-to-bar

10 push-ups

One person does toes-to-bar while the other person does push-ups, then switch.


5 minute AMPAP:


For this one, you can choose any load you wish and you can break up the reps however you wish. Your goal is to deadlift as many pounds as possible in 5 minutes. Only one person is deadlifting at a time.

Post TOTAL rounds & reps for score and post TOTAL pounds for score.


Big improvements on another successful THROWBACK THURSDAY! Fabulous work today!

So many green dots!

The 2015 Reebok CrossFit Games Open is coming soon!

I'm looking forward to seeing EVERYONE compete! It's going to be a blast!

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Part A:

Sotts press: 5-5-5-5-5 @ (35/45)

If you're comfortable with this movement, feel free to add weight!

snatch: work on technique and build to a heavy single

Part B:

For time:

800m row


3 rounds of:

15 power snatch (55/75)

30 double unders


Part A:

behind-the-neck press with snatch grip: 5-5-5-5-5 @ (35/45)

kettlebell swing: work on technique

Part B:

For time:

800m row


3 rounds of:

15 kettlebell swings

30 double unders (or 90 single unders)


If anyone is interested in competing in the NLWA Provincial Weightlifting Championships, the registration form is due on February 28, 2015. I’ve already heard from a few who may be interested. Go to the website ( to get a registration form.

The competition will be held at the College of the North Atlantic, Prince Philip Drive Campus on Saturday, March 7, 2015.

Great job on those overhead squats today. And for those who re-did 11.4, it was great to see those improvements!

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Here’s a fun-looking one from March 13, 2013.

Part A:

10 minute AMRAP:

5 deadlifts (135/185)

100m run

ADV: (155/225)

Part B:

Tabata back squats (65/95)

ADV: (80/115) or (95/135)

A Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated for 8 intervals. Once the Tabata begins, the bar must remain on your shoulders for all 8 intervals for your score to count and your score is the LOWEST number of reps in any of the intervals.



Great job everyone and nice work on those clean & jerks!

Hats off to Diane today for absolutely CRUSHING today’s WOD! Almost 28 minutes of work as she got to 13 reps at 115 for an incredible 138 clean & jerks! Wow!

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Part A:

overhead squat: find your 3RM

Part B:



10 minute AMRAP:

60 bar-facing burpees

30 overhead squats (90/120)

10 muscle ups

Here are the results from 11.4 from Jan 27, 2014:


Part A:

overhead squat: work on technique

Part B:

10 minute AMRAP:

15 burpees

10 overhead squats (PVC or light bar)

5 pull-ups


Today’s workout “45 for 45” was a tough couplet of pull-ups and thrusters. Great job folks!

From time to time I highly recommend that you tape yourself during a workout. Sometimes you don’t realize the mistakes you’re making until you see yourself doing them! Taking a look at your form afterwards is a great way to make improvements and it’ll help with your workout strategy as well.

With the Open just a few short weeks away, I’m looking to ramp up the intensity, so I decided to tape today’s workout. My strategy going in was to do a big set of unbroken pull-ups and then take it from there. I ended up going 30-9-6 on the pull-ups. For the thrusters, my goal was 21-15-9, but that wasn’t happening. I got 21-10-8-6 and finished the workout in 4:15.

This workout has the same number of reps as “Fran” but this one will most definitely take you longer. That final big set of thrusters suck! In hindsight, I should have rested a little more before starting the second set of thrusters. Had I done that, I may have gone sub 4.

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Part A:

clean & jerk: find your 1RM

Part B:

EMOM until failure: 5 clean & jerk

minutes 1-5: (55/75)

minutes 6-10: (65/95)

minutes 11-15: (75/115)

minutes 16-20: (95/135)

minutes 21-25: (105/155)

minutes 26-30: (115/175)

Post the minute you make it to, plus any extra reps for score.


Part A:

shoulder press: 1-1-1-1-1

Part B:

15 minute AMRAP:

5 shoulder press

10 calorie row

15 squats


Partner “Deck of Cards” War was a lot of fun! I don’t know about your math skills though, as some of the numbers don’t seem to add up! Haha!

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Part A:

thruster: find your 3RM

The bar must be taken from the floor.

Part B:

This workout comes from the CrossFit 2014 Invitational which saw Canada kicking some serious butt and winning the “45 for 45” event! Canada’s Paul Tremblay completed the couplet below in a little over 2 minutes for the fastest split! Insane!

“45 for 45”

For time:

45 pull-ups

45 thrusters (65/95)

Skip ahead to 13:40 to see the beginning of this one.


Tough couplet today, well done! That sweaty balls over the Speal Bar CA$HOUT was fun and got hard in a hurry!

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For this workout, it’ll be 2-on-2 with you and your partner vs. someone and their partner. There will be two decks of cards and both decks will be mixed and shuffled into one. Once the workout begins, it’ll be like a regular “Deck of Cards” workout, except both teams will be drawing from the same big deck.

Your goal, as always, is to get through all the cards as quickly as possible and the team with the most reps completed after the deck has disappeared wins!

Partner “Deck of Cards” War

For max reps:

spades = medicine ball sit-ups (14/20)

hearts = wall balls (14/20)

diamonds = pull-ups

clubs = lateral jumps over PVC (20/24)

joker = 40 burpees (20 each)

Each group of four will have two shuffled decks for a total of 108 cards. Lay the cards face down and on the count of “3-2-1 GO!” one person from each team draws the top card and depending on the suit, will do one of the four movements above. Do the number of reps corresponding to the number on the card.

For face cards it’s 11 reps for a Jack, 12 reps for a Queen, 13 reps for a King, and 14 reps for an Ace.

This workout is for max reps. Take turns drawing cards and completing all reps for each movement until you are all through the whole deck.


These Thursday Throwback workouts are fast becoming a favorite of mine! It’s great seeing the improvements in fitness and seeing some of you go from a scaled workout to doing it prescribed. Increased work capacity across broad time and modal domains supported by measurable, observable, and repeatable facts (i.e., data!). I love it!

Team CrossFit Islander is registered! It’s on!

The 2015 CrossFit Games season is official and all the action begins with 15.1 on February 26th! The Open is only the first stage of the competition. Those that make it through the Open move on to Regionals and from there, if you qualify, the CrossFit Games!

The Open is 5 weeks long with one workout posted per week. Each week CrossFit HQ releases a workout on Thursday and if you’re competing, you have until the following Monday to complete the workout and submit a score. Once again, CrossFit Islander will be hosting and we’ll be doing the Open workouts on Saturday. Sunday will also be an option if you’d like to repeat the workout, or if you can’t make it on Saturday.

Everyone is encouraged to participate in the Open! CrossFit HQ does a great job of programming so that the workouts are inclusive. Most of the technical/difficult movements come at the end of a workout, so it’s easy to submit a score. If you can do pull-ups, toes-to-bar and wall balls, you are encouraged to sign up and participate. After all, when are you ever going to get another chance to participate in a professional sport for a mere $20? Last year, more than 209,000 people participated and this year it’ll probably be even bigger!

There’s also a scaled division this year, so that’ll probably make it even more inclusive so there’s no reason not to sign up! Once you’ve registered, find CrossFit Islander and join our team!

The Open is a great time. It’s a party! It’s a chance for the CrossFit Islander community to come together and do what we love to do most – test our fitness and have fun!


CrossFit Islander is looking for judges to help out during the Open workouts. If you’d like to do some judging, please let me know.

CrossFit HQ offers an online judge’s course for $10 and I encourage everyone to do the course, particularly if you wish to do any judging during the Open. The course offers an introduction to the common skills and movements the CrossFit Judge will need to be aware of during workouts. Each module of the course includes a quiz to test the skills of the aspiring judge. Even if you don’t do any judging, it’s a great course and it’ll teach you more about CrossFit movements and standards.

To take the course, follow the link below. You’ll need to make an account on the Games website.

Once you’ve completed the judge’s course, print it off and bring it in to CFI so I can stick it up on the Judge’s Wall at the gym. Below is what it looks like. If you have any questions, don’t hesitate to ask! Thanks!

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Part A:

hang squat clean: 1-1-1-1-1-1-1

For the above sets, concentrate on technique over load!

To determine where to start, think about your goal for that final set, and then take 10# off each previous set. For example, if you hope to hit 135 on your final set (this should be a PR), your sets would be 75-85-95-105-115-125-135.

Jon Pera hitting 2@310

Part B:

For time:

3-6-9-12-15 reps of:


hang power cleans (95/135)

ADV: (105/155)


44 of something (toes-to-bar perhaps?) for Kim and Marielle! Happy birthday!


Part A:

medicine ball clean: 5-5-5-5-5

Part B:

For time:

3-6-9-12-15 reps of:


calorie row


Great job on "Annie" and it sure is great to see the massive improvements in those double unders!

For those who are still chasing double unders, keep practicing them as often as you can. If you do, one day they'll click, I guarantee it!

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Here’s a fun looking one from November 4th, 2013. Have at it!

“4 bars of death”

For time:

3 rounds of:

10 back squats (95/135)

10 hand-release push-ups


3 rounds of:

10 front squats (80/115)

10 pull-ups


3 rounds of:

10 thrusters (65/95)

10 toes-to-bar


3 rounds of:

10 overhead squats (55/75)

10 box jumps (20/24)

Scale the barbell loads accordingly and use PVC for the overhead squats if you're new to them!

Step-ups are fine for the box jumps.

All of the barbell movements are from the floor and you must change your own weights.

Set up your plates beforehand. For the men, you must use two 45s for the back squats, two35s for the front squats and two 25s for the thrusters. This will keep things even and will ensure we don’t run out of 10# bumpers in the larger classes.


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