CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


070615

Tough Partner WOD, but it looked like fun! Great job!

This week’s programming is brought to you by Coach Jeremy! Enjoy!

WOD 070615

From 0:00-20:00

5 rounds, every 5 minutes sprint 400m (score is slowest time)

From 25:00-35:00

1 power snatch + 1 overhead squat + 1 hang snatch: find your max

BOOTAMP

From 25:00-35:00

back squat: find your 3RM

070415

Wonderful job on the MASH folks! Great technique and lots of intensity!

WOD 070415

Partner WOD

For time:

1 mile run

100 pull-ups

80 box jump overs (20/24)

60 walking lunges with 2 kettlebells (35/53) in the front rack

40 hang power cleans (105/155)

20 burpee toes-to-bar

1 mile run

Run together but divide the rest of the work evenly, with only one person working at a time.

070315

Another great test of mental fortitude when it comes to going for big unbroken sets. Great job everyone!

WOD 070315

Monster Mash (inspired by CrossFit Linchpin)

For time:

10-8-6-4-2 reps of:

power cleans (65/95)

thrusters (65/95)

REST 5 MINUTES

For time:

30 calorie row

30 burpees-over-the rower

REST 5 MINUTES

For time:

3 rounds for time:

15 hang power snatch (65/95)

60 second plank

Post your time for each part for score.

070215

Thanks for coming out for “RCMP” folks! A great tribute WOD for Canada Day!

Crushed it, great work ya'll!

Huge props to Marielle (183) and Barry (295) for getting the most bodyweight back squats in the June Challenge.

Incredible work from a wonderful couple!

JULY CHALLENGE – PUSH-UPS

Starting on July 1st (those of you who came in for RCMP already have 100!) and lasting until the end of the month, try and do as many push-ups as you can whenever you’re at CFI. These push-ups can be a part of your warm-up, a part of the WOD or as part of your own little CA$HOUT. Keep track of how many you do and jot down them down on the designated whiteboard at the gym.

Push-ups, when done correctly, are extremely difficult to do and a lot of people struggle with them. Use the month of July to really concentrate on getting in some quality reps. If you’re diligent about working on your push-ups with perfect form and if you’ve got a positive attitude, you can quickly turn this weakness into a strength!

When doing push-ups, try and keep your body rigid and straight, make sure you use a full range of motion (chest to the floor) and lockout at the top.

Good luck!

WOD 070215

Sorry folks, no Throwback workout again, but don’t worry, they will be back!

Part A:

“Press Total”

1RM shoulder press + 1RM push press + 1RM jerk

For the jerk, you can use a push jerk or a split jerk.

Part B:

deadlift biathlon

For time:

30 deadlifts (155/225)

400m run

20 deadlifts (155/225)

400m run

10 deadlifts (155/225)

400m run

If any of the sets of deadlifts are not done unbroken, you must do a 200m penalty run before continuing.

Please scale accordingly and use a load that will allow you to use good form!

070115

Nice job on the workout today! This one was all about intensity and having the incentive to push hard and go for bigger sets of unbroken wall balls so that you can avoid the extra work with the kettlebell swings.

Chase intensity folks, that’s where it’s at! Great job!

"Remember this: Your body is your slave; it works for you." - Jack LaLanne

Folks, if anyone would like to get some Olympic Weightlifting practice in ahead of the Centaur Classic Open, we’re going to be setting up some sessions at CFI on Saturday afternoons with Nick Roberts. Nick can accommodate up to 12 athletes and it’ll be all snatch and clean & jerk technique. There will be a cost, but it shouldn’t be too much.

These sessions will start soon, perhaps this Saturday and the start time will be 1 or 2pm. If you’re interested in partaking, please let me know.

Thanks!

WOD 070115

BENCHMARK WEDNESDAY

Canada Day Hero WOD

Break out your favorite red t-shirt and come on in at 11am for a special holiday workout to honor the fallen RCMP heroes who were fatally shot in Moncton, NB on June 4th, 2014.

The victims were Cst. Fabrice Georges Gevaudan, 45, of Boulogne-Billancourt, France; Cst. Douglas James Larche, 40, of Saint John, N.B., & Cst. Dave Joseph Ross, 32, of Victoriaville, Que.

“RCMP”

For time:

1km run

100 push-ups

200 sit-ups

300 squats

1km run

All movements must be completed in the order above.

Try to make it in for an 11am start so that we can all do this one together!

RESULTS FROM JUNE 11, 2014

063015

Nice job on the snatches! It was cool to see some of you get even more on the second attempt!

WOD 063015

Part A:

For time:

100 wall balls (14/20)

Every time you break, do 15 kettlebell swings (35/53)

Part B:

front squat: find your 5RM

062915

The Partner "Deck of Cards" looked like a fun one, especially those synchronized double unders! Great job!

The Zoo Battle Qualifier in Moncton, NB this past weekend was an incredible experience. Jeremy, Matt and I got to see just how cool the CrossFit community is and how easy it is to make friends with perfect strangers who share our perverse pleasure with constantly varied, functional movements performed at high intensity.

From start to finish, the event was extremely well-organized and professionally run. The announcer did an incredible job of enthusiastically calling the action and getting the crowds involved in each and every heat. The judging was precise, friendly and professional and the volunteers did an incredible job of making sure the athletes were comfortable and well-informed. There was a huge athlete’s section off to the side that provided a warm-up area with bars, bumpers and a small pull-up rig. In the center was a table with a huge assortment of free supplements that the athletes could help themselves to during the day such as protein and BCAAs. Every heat of every event was clearly marked around the venue and there were several booths and venders nearby selling all types of gear such as jump ropes, nanos, supplements and every type of CrossFit apparel you could image. There were small rows of bleachers set up so that friends and family could take pictures and cheer on their favorite athletes. And if you wanted a free massage, that was available as well! All of the equipment was of high quality and brand new.

There were six events in total and they all took place on Saturday. The programming was phenomenal and every aspect of fitness was tested. There were 3 events and 3 tests. Each event was 4-6 minutes long and each test took 3 minutes. The time caps ensured that not only every heat ran smoothly, but that you hit every workout with maximum intensity to try and beat the cap! The first heats kicked off around 9am after a brief athlete’s meeting and the last heat was finished up around 4pm.

Jeremy, Matt and I train pretty hard, hitting CrossFit workouts and strength sessions almost daily, but the experience of performing multiple events on one day, sometimes with very little rest between events, was incredibly taxing. After the very first event I was sprawled on the concrete floor, spent and depleted while my judge stood by, smiling and waiting for me to recover so that I could sign my scorecard. As I dragged myself slowly to my feet, I had no idea how I was going to be able to do the next event, let alone the four events following that! After a while though, your heart rate returns to normal and your limbs start working again and you manage somehow to get ready to hit another workout as hard as the one before. If you were fortunate enough to win a heat, and Matt and I were, you got pulled off to the side where they had a huge screen set up with Zoo Battle logos on it, and you were interviewed for a couple of minutes. Pretty damn cool!

The athletes participating were incredibly fit and it was super cool to see guys like Chad Fury, who has been to the CrossFit Games, tearing though the tests of fitness with ease and efficiency. Camille-Leblanc Bazinet’s sister was there as well, throwing down with everyone and having a blast.

At the end of the day, they set up a podium in front of the bleachers and awarded several qualifying athletes with medals, t-shirts and supplement prizes while everyone stood around applauding and snapping photos.

Jeremy and Matt did extremely well and I’m super proud of how they both hit each workout with 110% effort and intensity. It was a pleasure to compete with them this weekend.

Matt and I are incredibly happy to have qualified for the Zoo Battle Finals which take place in Montreal in December. And if last year is any indication, we’ll have the incredible honor of throwing down alongside some of the fittest CrossFit athletes on the planet! I’m pretty sure it’ll be an experience neither of us will ever forget.

WOD 062915

2015 Kill Cliff Granite Games Qualifier Workout 15.2A & 15.2B

In a 20 minute window:

0:00-6:00

snatch: find your 1RM

6:00-14:00

8 minute AMRAP:

30 double unders

15 chest-to-bar pull-ups

30 double unders

15 toes-to-bar

14:00-20:00

snatch: find your 1RM

Your score for this workout will be the AVERAGE of both snatches and TOTAL reps completed on the 8 minute AMRAP.

062715

Holy smokes, great job on the MASH folks!

WOD 062715

Partner “Deck of Cards”

spades = wall balls (14/20)

hearts = power cleans (75/115)

diamonds = box jumps (20/24)

clubs = toes-to-bar

Jokers = 30 synchronized double unders with your partner (each double under only counts if you and your partner complete it at the same time!)

Each group of two will have a shuffled deck of 54 cards. Lay the cards face down and on the count of “3-2-1 GO!” one person 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 time. Take turns drawing cards and completing all reps for each movement until you are through the whole deck.

062615

Great job on the snatches and a tough little chipper!

WOD 062615

PLEASE NOTE – The Friday noon class is cancelled, sorry for any inconvenience!

Friday Monster Mash

3 rounds for time of:

15 deadlifts (135/185)

15 lateral burpees-over-the-bar

REST 5 MINUTES

For time:

30-20-10 reps of:

pull-ups

walking lunges with a plate overhead (25/45)

REST 5 MINUTES

For time:

400m run

40 kettlebell swings (53/70)

Post your time for each part for score.

062515

Great job on a very worthy Hero WOD! Nice to see a few DT PRs!

WOD 062515

Part A:

snatch: 15 minutes to find your 1RM

Part B:

EMOM for 10 minutes: 3 snatches @ 70% of 1RM above

Part C:

For time:

75 calorie row

50 hand-release push-ups

25 back squats (105/155)

Bar is from the floor, but use a rack if you need to.

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