CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


Great job on "Jackie Chan!" A new BENCHMARK perhaps? And to those who did or redid 15.1 and 15.1A, well done!

Congratulations to Andrea (142) and Lincoln (205) for banging out the most chest-to-bar pull-ups in February! Those two are getting pretty good at them, so it’s clear the challenge helped!

I hope to see more people involved in March’s Challenge!

March Challenge – HANDSTAND HOLDS

For the month of March, let’s see who can accumulate the most time in a handstand hold! Being able to kick up into a handstand is a vital skill to have in your CrossFit arsenal and it’ll make you a better athlete. Use a wall, but of course feel free to do 'em free-standing!

The benefits of handstands are endless! Handstand holds develop keen body awareness. Your ‘kinetic chain’ or head-to-toe connectedness is reinforced every time you’re inverted. To execute a handstand, your body’s communication must be in perfect harmony to keep you balanced and in control. Handstands make your upper body super strong, particularly in the shoulders, arms and upper back. They also help develop healthy shoulders by increasing shoulder stability. Handstands develop core strength as staying upside down forces you to stabilize your midline and there is nothing more important in CrossFit than midline stabilization!

And handstands have even been known to boost your mood! You’re upside down which increases blood flow to your brain and that can have an energizing and calming effect, so they’re probably great when you’re feeling stressed.

For this challenge use the clock or your cell phone to record your time in a handstand hold whenever you’re at CFI. If you aren’t kicking up with your back to the wall, start practicing that skill first and get it as soon as possible! These handstand holds can be a part of your warm-up, a part of the WOD or as part of your own little CA$HOUT. Just remember to keep track of your time spent in a handstand hold and jot down your time on the designated whiteboard at the gym.

Make sure your handstands are of HIGH QUALITY! Keep the arms locked out in full extension and keep your midline tight. Try to get your ears through your biceps so that you’ve got a nice clean straight line and point your toes. Dig your fingers into the floor so that you can start to develop grip and finger strength that’s required for free-standing handstands, which should be your ultimate goal! They look pretty damn cool and are sure to impress the hell out of your friends!

Good luck!

WOD 030315

Part A:

For max distance:

On a 10 minute running clock, run as many 50m laps of the gym as possible.

This workout begins with 5 burpees and EMOM you must complete 5 burpees.

Part B:

clean: find your 1RM

Part C:

EMOM for 10 minutes: 3 power cleans (AHAP)

Go as heavy as possible, around 75% of your 1RM above. These aren't touch and go.


deadlift instead of cleans


15.1 and 15.1A are in the books and what an experience! You guys are so amazing and fun to be around that the workout was only an afterthought!

It was great to see you all pushing your limits and picking up a few PRs along the way.

Don't forget to input your scores and Monday is your last chance to get the workout in or repeat it.

Bring on 15.2!

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Part A:

“Jackie Chan”

For time:

1000m row

100 double unders

50 thrusters (35/45)

50 double unders

30 pull-ups

30 double unders

Part B:

push jerk: find your 3RM


The picture above sums up the day quite nicely! Here’s Curtis judging his dad Harold who’s competing in his first CrossFit Games Open as a Masters 60+ athlete.

We also had representation in the Teenage Division with 14-year-old Riley throwing down with all of us.

Today was an absolute blast! It was great to see you all having so much fun and all those clean & jerk PRs made it that much more amazing!

Don’t forget that you have to submit your scores yourself before I can validate them. We’ve still got a few athletes left to go tomorrow, so good luck to them!

Great job today everyone!

WOD 030115

With a partner:

30 minute AMRAP:

30 hang power cleans (65/95)

30 shoulder-to-overhead (65/95)

30 box jumps (20/24)

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

Step-ups are permitted.

ADV: (75/115)


Fun Friday MASH! Great work everyone!

The Open is upon us and here’s how it’s going to work!

The Partner WODs on Saturday will be on hiatus for the next five weeks as we work our way through the Open. However, since the Partner WODs are so much fun, I’ve decided to post one that can be done on Sunday if anyone wishes. Sunday is also an option to repeat any of the Open Workouts and of course you can do the same on Monday providing you have someone to judge your workout.

We’re kicking things off tomorrow with 15.1 and 15.1a. We’ll be starting at 10am and running heats until everyone is finished. Score sheets will be available for both Rx’d and Scaled workouts.


If you wish to be a judge, you MUST complete the judge’s course and either print it off and bring it to the gym or send it to me and I’ll print it off for you.

As a judge, please be DECISIVE and ASSERTIVE. Don’t be afraid to call a no-rep and as an athlete, don’t get upset by no-reps.

For those wishing to have their Open Workouts videotaped, we’ll be doing those workouts around noon or once all the heats are completed. Open Gym will still go ahead as usual from 12-2pm.

Good luck everyone and have fun with this amazing experience!

Scaling option: hanging knee raises & (55/85)


As always, it’s great to see how much fitter you’ve gotten on Throwback Thursdays! Great improvements after only one year!

No trip to the emergency room this morning! One year later, all healed up and a whole lot fitter!

Way to go Curtis!

15.1 is here!

It’s not too late to join Team CrossFit Islander! Register at and join us along with everyone else on the planet while we have fun proving our fitness and working out alongside friends! Trust me, participating in the Open will be the best thing you’ve ever done! Sign up!

WOD 022715

Friday MASH

6 minute AMRAP:

1000m row

AMRAP wall balls (14/20) in time remaining


6 minute AMRAP:

10 chest-to-bar pull-ups

20 double unders


In 6 minutes:

Accumulate 2 minutes in a handstand hold, then spend any remaining time in a plank.

Post total number of reps completed for each AMRAP and your plank time for score.


BIG squats ya’ll! PRs everywhere! Awesome work!

“The Open is the beginning of the season – and it’s all about the community.” – Rich Froning

Join us and hundreds of thousands more from around the province, the country and the world who will take part in the 2015 Open to prove their fitness and be a part of the worldwide CrossFit community. Workout 15.1 is tomorrow!

Register at and don’t forget to join Team CrossFit Islander! It’s the final step and to show up on the team roster, you have to join the team!

WOD 022615


The TBT WOD is a special one. A year ago to the day, Curtis injured his thumb and it initially looked pretty grim. Because he’s in such great shape, he was able to bounce back and make a tremendous recovery. In the picture below and just a few weeks after his injury he modified and did Open Workout 14.5 with us with only one arm! No excuses!

A year later, we’re repeating the very same workout that he had to cut short because of a very quick trip to the emergency room. Good luck Curtis and have fun with it!

WOD 022615

Part A:

snatch: find your 1RM

Part B:

10 minute AMRAP:

5 burpee box jump overs (20/24)

7 power snatch (65/95)



Part A:

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

Part B:

10 minute AMRAP:

5 burpee box jump overs

7 kettlebell swings


Tough workout, tougher bunch of folks! Well done gang! Some blistering times on that couplet and great job on that heavy farmer's carry!

I know you're all sick of hearing me say it, but there's no such thing as a strong person with a weak grip! Keep at it!

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Great strength benchmark tomorrow! Warm up well and start with the overhead squat. This lift will take a bit of time and once you find your 1RM, move on to the front squat. You shouldn't need too many attempts. By the time you get to the back squat, you should be well warmed up and ready to hit something heavy! Good luck!

“Squat Total”

1RM overhead squat + 1RM front squat + 1RM back squat = Squat Total


Part A:

You choose:

Find your 1RM front squat OR 1RM back squat

Part B:

Coach Jeremy’s Challenge:

EMOM for 20 minutes:

odd minutes: 15 calorie row

even minutes: 50 double unders

Scale accordingly and choose a number of calories and double unders that you can maintain for each round.


That workout had a high suck factor! Well done everyone and I think Jason had the worst Kelly CA$HOUT. He did 38 wall climbs!

WOD 022415

Part A:

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

sumo deadlift high pull (65/95)

ring push-ups

Part B:

For time:

200m farmer’s carry with dumbbells (70/100)


A nice big group at 10am on Saturday morning to sing Happy Birthday to Curtis and then hit a tough Partner WOD! I don’t know what was worse, the wheel barrels or the burpee-box-jump-overs that seemed to go on forever!

Well done folks!

Alright everyone, the 2015 CrossFit Open is upon us! This will be my fourth time competing in the Open and I’m once again excited and looking so much forward to having fun and proving my fitness along with all of you!

15.1 is the first workout and it’s coming up this Thursday, Feb 26th. We’re all going to get a chance to do it, so what better way than through the Open right alongside your friends and family? Sign up, join Team CrossFit Islander, do the Judge’s Course and LET’S HAVE SOME FUN!

3-2-1 GO!

WOD 022315

Part A:

For time:

21-15-9-6-3 reps of:


front squats (95/135)

bar-facing burpees

Part B:

shoulder press: find your 2RM


38 of something! Happy Birthday Kelly!


Great end of the week workout!

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With a partner

For time:

2000m row

200 double unders

100m partner wheel barrel (50m each)

100 burpee box jump overs (20/24)

50m walking lunge with plate overhead (25/45)

50 toes-to-bar

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

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