CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


082815

Nice work today everyone!

Thanks for the message Mike, and all the best! We’re going to miss you!

Hi James,

I just wanted to send you a quick note of thanks for the outstanding support and coaching I have received from yourself and your team.

I jumped into CrossFit head first and was met with a community of great people and found unbelievable motivation in accomplishing things I didn’t think I could do a year ago.

My wife cannot believe the positive changes she sees in me (both health and attitude) and my kids now brag to their friends about the “giant barbells” daddy can throw around. You are a large part of making that happen.

So thanks for introducing me to a healthier life. I fully intend to continue down this road in Calgary and hope to visit back to where it all started as much as I can.

Stay in touch. I will keep an eye out for any Masters competitions and maybe we can meet up if our schedules cross paths.

Thanks again,

Mike

WOD 082815

Friday Monster Mash

For max reps:

3 minute AMRAP:

30 calorie row

max reps double unders

REST 2 MINUTES

3 minute AMRAP:

400m run

max reps strict pull-ups

REST 2 MINUTES

3 minute AMRAP:

15 backwards burpees with medicine ball (14/20)

max reps push-ups

REST 2 MINUTES

3 minute AMRAP:

20 toes-to-bar

max reps walking lunges with plate (25/45) overhead

REST 2 MINUTES

3 minute AMRAP:

90 second plank

max reps alternating kettlebell snatch (35/53)

Post TOTAL reps completed for score (double unders + pull-ups + push-ups + lunges + KB snatches)

082715

Great job on "Hortman" folks! That was one long, tough WOD!

WOD 082715

Part A:

shoulder press: find your 10RM

then 10@90%, 10@80% of 10RM above

Part B:

This one's from CrossFit.com a few days ago.

5 rounds for time:

7 squat cleans (105/155)

14 kettlebell swings (35/53)

082615

Today’s WOD really exemplifies how beautiful CrossFit is and how you have to be so well-rounded to succeed. Pistols require quite a bit of skill, balance and strength and high box jumps are pretty darn intimidating. It’s pretty easy to stay in your comfort zone and do things you’re good at, but diving into workouts that make you uncomfortable and forcing yourself to do movements you don’t normally do and that you’re scared of will really help you improve as an athlete!

Great effort today everyone, so many AMAZING scores!

MOBILITY WORKSHOP REMINDER – Saturday, Sept 12, 12-2pm

CrossFit Islander will be hosting a New Found Movement workshop on Saturday, September 12th from 12-2pm that you will not want to miss! This Therapy Ball workshop is perfect mobility and maintenance training for CrossFitters and athletes of all levels. It has been endorsed by leading physical therapist and mobility guru Kelly Starrett as well as chiropractors and medical doctors from around the world.

Claire Miller Murphy will be conducting this workshop and she has more than 23 years of experience in Movement Education and is the only certified Yoga Tune Up and Roll Model Therapy Ball Teacher in NL. This workshop is suitable for everyone and no yoga experience is necessary.

You can sign up for this workshop via Claire’s Mindbody Scheduler.  Early bird price is $60 (plus HST) before September 1st ($75 thereafter) and it includes a set of model mobility balls that you can take home!

For more information, visit Claire’s Facebook page or website (newfoundmovement.ca) or contact me.

WOD 082615

BENCHMARK WEDNESDAY

“Hortman”

45 minute AMRAP:

800m run

80 squats

8 muscle ups

Scaling: 8 muscle ups = 16 chest-to-bar pull-ups

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

082515

Smooth double unders, big jerks and a toasty AMRAP - GREAT JOB!

Sheena with the most reps today, well done girl!

CrossFit Islander will be hosting a New Found Movement workshop on Saturday, September 12th from 12-2pm that you will not want to miss! This Therapy Ball workshop is perfect mobility and maintenance training for CrossFitters and athletes of all levels. It has been endorsed by leading physical therapist and mobility guru Kelly Starrett as well as chiropractors and medical doctors from around the world.

Claire Miller Murphy will be conducting this workshop and she has more than 23 years of experience in Movement Education and is the only certified Yoga Tune Up and Roll Model Therapy Ball Teacher in NL. This workshop is suitable for everyone and no yoga experience is necessary.

You can sign up for this workshop via Claire’s Mindbody Scheduler.  Early bird price is $60 (plus HST) before September 1st ($75 thereafter) and it includes a set of model mobility balls that you can take home!

For more information, visit Claire’s Facebook page or website (newfoundmovement.ca) or get in touch with me.

WOD 082515

Part A:

power snatch: work up to a 5RM (touch and go at the floor only)

Part B:

10 minute AMRAP:

10 box jumps (30/40)

20 alternating pistols

082415

What a sweaty burn!

Most of the workouts this week are courtesy of CrossFit.com! Enjoy!

WOD 082415

Part A:

Tabata double unders for MAX reps

Part B:

split jerk: 3-3-3-3-3-3-3

Part C:

10 minute AMRAP:

10 sumo deadlift high pull (75/115)

10 burpees-over-the-bar

082215

A 10RM is not easy, well done! Great work on the chipper too!

WOD 082215

Partner WOD

Sun’s out gun’s out, let’s get outside for this one!

40 minute AMRAP:

50 kettlebell swings (35/53)

250m run

50 jumping back squats (35/45)

250m run

50 sit-ups

250m run

Divide the work evenly with only one person working at a time, but run together.

082115

Big loads moved around today and quite a few PRs! So many strong folks!

One of the greatest things about CrossFit is that despite differences in age and athletic ability, we're all after the same things - getting fit, having fun and hanging out with a great bunch of people.

And this picture of 15-year-old Riley and 60-year-old Harold after a great lifting session together sums it all up quite nicely!

WOD 082115

Part A:

push press: find your 10RM

Be strict with these, no push jerks!

Part B:

Fun Friday Chipper!

For time:

63 double unders

21 deadlifts (135/185)

15 chest-to-bar pull-ups

9 wall climbs

15 chest-to-bar pull-ups

21 deadlifts (135/185)

63 double unders

082015

Fabulous job on the 5K and it was great to see all the participation! Tommy did it twice, the second time with a 20# vest!

We'll be testing this one again so be sure to throw a scatter long run into your training!

WOD 082015

THROWBACK THURSDAY

“CrossFit Total”

1RM back squat + 1RM shoulder press + 1RM deadlift

We hit the CrossFit Total a couple of months ago, so if you missed it, give it a shot. If you did it and would like to do something different, feel free to hit one of the other Totals below.

CF Total and Other Total results (June 17, 2015)

“The Other Total”

1RM clean + 1RM benchpress + 1RM overhead squat

“Squat Total”

1RM overhead squat + 1RM front squat + 1RM back squat

“Olympic Total”

1RM snatch + 1RM clean & jerk

081915

Big power cleans and a bunch of very tough Tabatas, great job everyone!

Meditation Stretch Challenge!

Alright folks, let’s get flexible! I see quite a few of you working on this stretch, so let’s see if you can get your knees to the floor with your tailbone on the wall and your heels close to your pelvis. As soon as you’re able to achieve it, snap a pic and post it to the private Facebook group because we all want to see! I know for some of you, this is pretty easy!

Remember that flexibility is one of the 10 Physical Skills of Fitness as defined by CrossFit, don’t neglect it!

Good luck!

WOD 081915

BENCHMARK WEDNESDAY

For time:

5K run

Substitute for a 5000m row if you have any issues/injuries and can’t run.

I know a few of you will be tempted to give this workout a skip, but I urge you not to! Doing the stuff you really don’t want to do on a regular and consistent basis will turn you into a complete badass!

Six full loops of the cul-de-sac, come on in and crush this new benchmark!

081815

Way to go Andrea, a WOD win! And a clean sweep for the ladies, 1. Andrea 2. Julie 3. Heather

WOD 081815

Part A:

EMOM for 10 minutes: 1 power clean

For these 10 sets, set a goal of hitting a PR on the 10th and final set and work out the math so that you’re increasing the load by 10# every minute. For example, if you hope to hit 175# on your final set, you’ll be starting with 85#. If your power clean isn’t that much, make 5# jumps.

If you fail before you get to the final minute, give it one more attempt and then decrease the load so that you get all your power cleans in. If you’ve undershot and still got something in the tank, keep going EMOM until you max out!

Part B:

Tabata This:

ring push-ups

toes-to-bar

back squats (105/155)

handstand hold

A Tabata interval is 20 seconds of work, followed by 10 seconds of rest repeated for 8 intervals. We’ll be doing 8 intervals at each movement with a couple of minutes of rest between each Tabata.

Post total reps for each movement for score.

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