CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


033015

Awesome job on 15.5! Some very inspiring performances. You should all be proud!

If you didn’t get 15.5 in yet, tomorrow is your last chance and that will conclude the 2015 CrossFit Games Open!

Thank you very much Matt and Jill for hosting a fun party! It was a fabulous time and there’s nothing better than hanging out with CrossFit family!

The Open certainly had its ups and downs this year but one thing was certain – you all rose to the occasion and did things you didn’t think were possible. Great effort everyone and now we can look forward to another year of building on our strengths, working on our weaknesses and of course, spending more time together!

This weeks’ programming is courtesy of Coach Jeremy. Enjoy!

WOD 033015

“Jenny”

20 minute AMRAP:

20 overhead squats (35/45)

20 back squats (35/45)

400m run

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died October 6, 2013 in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington State. Moreno is survived by her mother Marie V. Cordero, sisters Jearaldy Moreno and Yaritza Cordova and brother Ivan F. Moreno.

032815

Great job on a fun Friday Mash! I’ll leave this one up for the weekend just in case you’d like to give it a shot.

A few names on the board for 15.5 as well. Way to kill it!

Harold is about to go on vacation so he came in at 11 this morning to hit 15.5. His granddaughter Juliet was there to cheer him on and she turned 5 today. She must have been a good luck charm because Harold did 15.5 Rx’d in 21 minutes! Well done Harold, now go and enjoy that vacation and happy birthday Juliet! You’ve got a strong grandpa!

And Julie coached her first CrossFit class today at noon! She recently completed her CrossFit Level 1 Cert and will join our coaching team starting next week. You can catch her on Tuesday evenings and Friday mornings. Julie is quite an  athlete and is also extremely generous with her time when it comes to helping others out at the box. Welcome aboard Julie!

WOD 032815

See you all tomorrow at 10 or 11 for 15.5 and good luck!

And don't forget that we're going to party tomorrow evening at Matt Hickman's place! Get the address tomorrow!

032715

Some improved quite a bit on today's THROWBACK workout and that's great to see! However, if you didn't improve, don't worry too much about it. You're not always going to PR and one day can feel completely different from another when it comes to strength and conditioning.

Well done!

Alright everybody, the announcement for the fifth and final Open Workout is tonight at 9:30pm and you know what that means right? Just like in 2012, 2013 and 2014 we’re all going to come together on Saturday, hit the final workout hard and then enjoy a few post-WOD refreshments. Beer will be available, so there’s no need to bring anything.

If you can, please try and make it to the gym on Saturday morning for the 10 or 11am class. Once we all get through 15.5, let’s sit back, have a few laughs and drink a couple of beers. Later that evening we’ll pick up where we left off with a few more drinks at Mr. Hickman’s place!

See you all on Saturday and enjoy the 15.5 Open announcement and workout this evening. It’s going to be an epic battle between three amazing ladies!

WOD 032715

This Friday’s Monster Mash is inspired by CrossFit Linchpin

5 minute AMRAP:

5 shoulder press (65/95)

5 strict pull-ups

REST 5 MINUTES

5 minute AMRAP:

5 deadlifts (155/225)

10 alternating jumping lunges in place

REST 5 MINUTES

5 minute AMRAP:

5 hang power cleans (75/115)

25 double unders

REST 5 MINUTES

5 minute AMRAP:

10 calorie row

5 burpees-over-the-rower

REST 5 MINUTES

5 minute AMRAP:

8 box jumps overs (20/24)

8 toes-to-bar

Post TOTAL reps completed for score.

032615

Amazing effort everyone on probably one of the toughest Hero workouts yet! Thank you Michael Crain!

No matter what Dave Castro throws at us on 15.5, WE'RE READY!

WOD 032615

THROWBACK THURSDAYS

Here’s one from June 16, 2014. Have fun with it!

Part A:

front squat: 3-3-3-3-3-3-3

Use these % of your 1RM: 65-70-75-80-85-90-95

Part B:

For time:

30-20-10 reps of:

kettlebell swings (35/53)

push press (65/95)

Try and get your American swing just like this!

RESULTS

032515

Great work today! Dips are tough and to get better, keep practicing them! Gymnastics movements require a lot of time, patience, practice and strength.

A lot of our workouts are pretty short and intense here at CFI, but sometimes it’s good to go long so we’re going to do just that tomorrow for BENCHMARK WEDNESDAY while at the same time honoring a fallen hero. And it might be a good time to go long as I’m predicting that 15.5 is going to be a long chipper!

Definitely pace yourself when doing this one and scale accordingly, but be sure to sprint each 50-yard distance as it’s meant to be a sprint, not a slow run.

Good luck and have fun with it!

WOD 032515

BENCHMARK WEDNESDAY

“Crain”

2 rounds for time:

34 push-ups

50-yard sprint

34 deadlifts (95/135)

50-yard sprint

34 box jumps (20/24)

50-yard sprint

34 clean & jerks (65/95)

50-yard sprint

34 burpees

50-yard sprint

34 wall balls (14/20)

50-yard sprint

34 pull-ups

50-yard sprint

Officer Michael “Freight” Crain, of Beaumont, California, died Feb 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps Sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife Regina, son Ian, and daughter Kaitlyn.

032415

Fantastic work on 15.4! Some amazing scores and wicked improvements on the redo!

Overhead squats are improving! Keep practicing them and work on your mobility!

WOD 032415

Part A:

hang squat clean: 2-2-2-2-2

Part B:

For time:

21-15-9 reps of:

hang power cleans (95/135)

ring dips

032315

Hats off to everyone’s effort yesterday and today! Doing the scaled version of 15.4 is no picnic and you all showed tremendous grit.

And great job to all of you who did it Rx’d. Handstand push-ups are getting better!

There are still a few left to go tomorrow and some doing 15.4 again. Make sure you have a judge available and good luck!

We had to say goodbye to Alex on Saturday. She’s been with us for 15 months, but her job is taking to Ontario next.

Good luck Alex, we’ll miss you! Hope you find yourself a good box with a great community and be sure to stay in touch!

WOD 032315

This workout is courtesy of Pat Sherwood of CrossFit Linchpin.

Part A:

overhead squat: 7-7-2-2-2

Part B:

2 rounds for time:

75 double unders

15 overhead squats (95/135)

If your overhead squat isn't perfect, PLEASE watch this and USE it!

032115

Tough chipper today! Talk about an elevated heart rate eh? Great work!

WOD 032115

See you all tomorrow for 15.4 and good luck!

032015

Lots of improvements on Throwback Thursday! Great work!

WOD 032015

For time:

50 calorie row

then;

20 burpees

30 walking lunges with plate overhead (25/45)

40 pull-ups

30 walking lunges with plate overhead (25/45)

20 burpees

then;

500m run

031915

Damn, we got some STRONG cats around here! Well done on the CF Total everyone!

WOD 031915

THROWBACK THURSDAYS

Let’s see if we can improve on this one from only a short while ago. We hit this one on November 20, 2014.

Part A:

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

Part B:

3 rounds for time:

400m run

21 push-ups

12 toes-to-bar

RESULTS

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