CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


072814

Great effort folks!

The Centaur Classic is born! A big thank you to Nick Roberts for making it happen and offering some great coaching tips during the meet so that all lifters could maximize their results.

A huge thank you to all the volunteers! Without you, this event would not have been possible. Vicky Taylor-Hood and John Taylor-Hood took care of the administrative duties and because of them, the event ran extremely smoothly. Nick’s father, Mark Roberts, Tom Abbott and Frank Williams did an amazing job referring. Geoff Sharke and Guy Furlong took care of the stats and Evan Power, Sarah Hutchins, Josh Hancott and Andrew Haley loaded those bars to keep the lifts running smoothly. Thanks to Cheryl Kinden for taking care of the music and Kelly Hameon for sitting on the floor and taking a load of photos.

And finally, a special thanks to the lifters. As Nick mentioned in his post, everyone who participated put in a tremendous effort. Just getting out on that platform in front of everyone and lifting heavy weight takes a lot of courage. Well done

WOD 072814

Part A:

For time:

1000m row

100 double unders

1 mile run

Part B:

20 back squats @ 65%

BOOTCAMP

Part A:

Choose a manageable number of single unders. If you’re good at them, do 300.

Part B:

20 back squat with a manageable load

072714

The Centaur Classic is born! What a fun-filled day of lifting!

A huge thank you to all the volunteers and congratulations to all those who participated! Amazing performance and we hope the next one is even bigger!

WOD 072714

Partner 30 minute AMRAP:

10 shoulder-to-overhead (95/135)

10 front squats (95/135)

10 kettlebell swings (53/70)

200m run

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

072614

It’s almost time for the first Centaur Classic Open Weightlifting Competition!

Once again, all participants in the meet must be at CrossFit Islander at 8am on Saturday morning for registration and weigh-ins. The competition starts at 10am and should be all wrapped up by 1pm.

Please feel free to come by and watch. Next time, you can lift with us!

Thank you to those who volunteered and good luck to all lifters! We’re looking forward to a first successful meet!

We'll be doing the Partner WOD on Sunday and I'll post that tomorrow evening.

072514

We’ve got the Centaur Classic Open Weightlifting Competition coming up on Saturday and we’ll be setting up for it on Friday evening at 6:30. That class is showing cancelled on the schedule right now, but if you’d like to come by and help set up, or even workout, come on by! There won’t be a coached class however.

For those participating in the competition, Nick will be by shortly after 6:30 for a Q&A, so come on by, ask questions and check out the competition bumpers!

As well, Saturday’s classes will be cancelled due to the competition, but we’ll be doing the partner WOD on Sunday! Sorry for any inconvenience and hope to see you then!

WOD 072514

Part A:

hang power clean: 3-3-3-3-3

Part B:

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

Part C:

7 minute AMRAP:

3 hang power cleans (65/95)

3 push press (65/95)

6 hang power cleans

6 push press

9 hang power cleans

9 push press

Continue to the round of 12-12, 15-15, etc.

Centaur Classic Participants WOD

Part A:

snatch: work on speed/technique and build to a heavy single

clean & jerk: work on speed/technique and build to a heavy single

Part B:

front squat: 3-3-3 @ 80% of 1RM

072414

"Kelly" is tough, well done ya'll!

WOD 072414

Part A:

4 overhead walking lunges: find your max

The lunges are alternating, use a barbell and take it from the floor.

Part B:

For time:

21-15-9 reps of:

deadlift (155/225)

chest-to-bar pull-ups

BOOTCAMP

Part A:

Same as above.

Part B:

Use a manageable load for the deadlift and use bands or ring rows for the pull-ups.

Centaur Classic Participants WOD

Part A:

snatch opener: 5 attempts

clean & jerk opener: 5 attempts

Part B:

front squat: 3-3-3 @ 80% of 1RM

072314

WOD 072314

Part A:

shoulder press: find your 1RM

Part B:

BENCHMARK WEDNESDAY

“Kelly”

5 rounds for time:

400m run

30 box jumps (20/24)

30 wall balls (14/20)

Kelly is a tough workout, so be sure to scale properly to get the most out of this benchmark. You’ll know you have the right wall ball load if you can hit the 10’ target EVERY TIME! Same with the box jump height. If you’re having trouble banging out your reps at a decent, consistent pace, use a lower box. The goal of the workout is to keep moving which keeps the workout intense, and that’s where the gains come from. If you find yourself staring at the box or the ball for long periods of time, the box is too high and the ball is too heavy! The BOOTCAMP workout is an option as well, which will allow for greater intensity.

BOOTCAMP

Part A:

Same as above.

Part B:

5 rounds for time:

400m run

15 box jumps (manageable height)

15 wall balls (manageable load)

Another option is to do this one with a partner. Run together and divide the rest of the work evenly.

Centaur Classic Participants WOD

Part A:

snatch opener: 3 attempts

clean & jerk opener: 3 attempts

Part B:

front squat: 3-3-3-3-3 @ 80% of 1RM

072214

Teamwork courtesy of Jill and Angela!

Great job on the WOD! “50” was tough and hats off to the birthday boy for hanging on to those plates for over a minute! Strong mitts!

For those doing the Centaur Classic this Saturday, see the workout posted below. We’ll be doing it tomorrow and on Thursday. If you’re serious about giving the meet your best shot, don’t do any of the conditioning workouts for the remainder of the week.

WOD 072214

Part A:

front squat: find your 1RM

Part B:

15 minute EMOM:

minute 1 – 7 front squat @ 65% of 1RM above

minute 2 – 14 ring push-ups

minute 3 – 21 sit-ups

Continue with this rep scheme until you've completed 5 rounds (15 minutes).

ADV: take the bar from the floor for the front squats

BOOTCAMP

Part A:

front squat: 1-1-1-1-1

Part B:

Same as above; use bands for the push-ups

Centaur Classic Participants WOD

Part A:

30 minutes to find:

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

Once you’re warmed up, choose 3 weights for each lift and make 3 attempts ONLY! This is what you can expect at the competition, so now is your chance to get some practice in and it’ll give you an idea of what your total will be for the competition.

Part B:

front squat: find your 1RM

072114

Coach Murph is turning the big 50 on Monday, July 21st and what better way to celebrate than by doing a WOD is his honor?

Jim is a big part of the CFI community and he’s come such a long way since joining our community a couple of years ago. Murph is not only a great coach, but he’s also an extremely well-rounded CrossFit athlete. He’s just a few pounds shy of a 1000lb CrossFit Total, and he can bang out double unders like Ali in his prime!

Come on in and give his workout “50” a go tomorrow. It’s going to be a fun one!

WOD 072114

Part A:

Reeves deadlift grip test (95/135)

Part B:

Happy birthday Jim and good luck!

“50”

This workout consists of six 4-minute rounds.

In each round, your goal is to complete 50 reps of a movement for time. If you finish before the 4 minutes expires, note your time and rest with any time remaining.

Post your total working time at the end for score.

If you aren’t able to hit 50 reps before the 4 minutes are up, each missed rep (1 rep = 1 second) gets added to your time.

Round 1: 50 alternating lunges in place with a plate overhead (25/45)

Round 2: 50 toes-to-bar

Round 3: 50 burpees

Round 4: 50 double unders

Round 5: 50 calorie row

Round 6: 50 thrusters (55/75)

071914

Chris Crotty started at CrossFit Islander 7 months ago. Since then, he’s lost 40lbs and replaced it with lean, functional muscle. His progress over the last 7 months is simply astounding and it can all be attributed to Chris cleaning up his diet and CrossFitting 5 or 6 times a week.

Watching Chris get his first bar muscle up today, knowing that only a short time ago he needed bands for pull-ups, is not only inspiring, but shows you anything is possible if you are dedicated and willing to work hard!

Great job Chris, proud of you!

Oh, and Chris is 48, not 47!

WOD 071914

Partner “SINGLES”

20 minute AMRAP:

Each movement below is a 2 minute AMRAP followed immediately by 1 minute of rest.

squats

plank

pull-ups

4’ broad jumps

static hang

400m run

Partner medicine ball sit-ups (20)

clean & jerk (95/135)

hand-release burpees

toes-to-bar

For the 400m run, run together and divide the static hang and plank however you wish, but evenly.

For all other movements, alternate with your partner 1 rep at a time, i.e. “SINGLES” and only even numbers completed count for score.

071814

WOD 071814

Part A:

EMOM for 10 minutes: 3 deadlift @ 75% (touch and go, perfect form)

Part B:

1 minute AMRAP:

10 hand-release push-ups, then as many sit-ups as possible in time remaining

REST 1 MINUTE

2 minute AMRAP:

20 hand-release push-ups, then as many sit-ups as possible in time remaining

REST 2 MINUTES

3 minute AMRAP:

30 hand-release push-ups, then as many sit-ups as possible in time remaining

Post total number of sit-ups completed for score.

BOOTCAMP

Part A:

deadlift: 3-3-3-3-3 (build to a heavy set of 3 with perfect form)

Part B:

Use bands for the push-ups

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