Paleo Challenge begins!

Our Paleo Challenge is Saturday @ noon. No need to sign up, just come on in! We’ll have a short information session and you’ll be given a handout to keep track of your points. Don’t forget your $5 to throw into the winner-take-all kitty. We’ll do a workout called “Jackie” afterwards. It should be a lot of fun and a great way to kick off 2013!

WOD:

Partner AMRAP:

This workout consists of four 5-minute partner AMRAPs (as many reps as possible) with a 3 minute rest period between each AMRAP. Divide the work evenly and only count shared reps. All transitions require a high ten!

AMRAP #1: power snatch (65/95)

AMRAP #2: overhead squat (65/95)

AMRAP #3: sumo deadlift high pull (65/95)

AMRAP #4: push press (65/95)

STRENGTH:

12 minutes to find your 3-rep max hang power clean

WOD:

12 minute AMRAP:

3 hang power cleans (@ 80% of 3-rep max above)

6 hand-release push-ups

9 sit-ups

CASHOUT:

skin-the-cats

WOD:

“2013”

For time:

20 double unders + 13 deadlifts

20 double unders + 13 power cleans

20 double unders + 13 shoulder-to-overhead

20 double unders + 13 burpee chest-to-bar pull-ups

For the bar work, choose a weight that is approximately 75% of your 1-rep max clean & jerk

ADV: burpee muscle ups

CASHOUT:

20 back squats (back squat challenge) and/or find your 1-rep max shoulder press

Great effort today on our New Year's Eve WOD!

The GOALS and FIRSTS boards are now clean slates and ready for 2013! All successful CrossFitters have something in common - they set goals. Setting clear, specific and obtainable CrossFit goals will greatly increase your chances of succeeding. Setting goals is also motivational and it'll keep you focused. And don't forget to record your FIRSTS. These are also very rewarding and will motivate you to keep pushing.

Get your names up there!

CrossFit Islander will be running challenges throughout the year. These are fun and motivating ways to push ourselves to get stronger and fitter. Our back squat challenge is already up and running. If you're name is not up there yet, there's still time!

Check out the News & Events tab for information on our Paleo Challenge that starts this Saturday and our Olympic Weightlifting Workshop with Nick Roberts on Saturday, Jan 26th. Only 15 spots available, so sign up now!

010213 WOD:

For time:

50 front squats (65/95)

50 second static hang

500m run

35 front squats (80/115)

35 second static hang

350m run

20 front squats (95/135)

20 second static hang

200m run

Happy New Year everyone! Here's to 2013 and a year filled with PRs and Rx'd workouts!

New Year's Eve WOD:

“365”

For time:

73 double unders

73 kettlebell swings (35/53)

73 box jumps (20/24)

73 wall balls (14/20)

73 toes-to-bar

CASHOUT:

20 unbroken back squats @ 60% of your 1-rep max

This is part of our back squat challenge. Check our News & Events tab for more information. For those who’ve started the challenge, continue by adding 5#.

Partner WOD:

For time:

100 calorie row

100 hand-release push-ups

100 kettlebell swings (35/53)

100 sit-ups

100 jumping squats

100 calorie row

All work must be divided evenly, with one partner working at a time.

For the push-ups, the partner not doing push-ups must be in a push-up plank in order for the other partner’s reps to count.

For the kettlebell swings, the partner not doing kettlebell swings must be in a static hang in order for the other partner's reps to count.

For the sit-ups, the partner not doing sit-ups must be in a hollow body hold in order for the other partner’s reps to count.

For the squats, the partner not doing squats must hold the squat in the bottom position (hip crease below the knee cap) in order for the other partner’s reps to count.

Congratulations to Rosa, the winner of our share contest and a one-month unlimited membership at CrossFit Islander!

There are lots of exciting things going on in January, such as our third Paleo Challenge, a back squat challenge and an Olympic Weightlifting workshop with 6-time Canadian senior Champion Nick Roberts.

Check the News & Events tab on our website for more information.

WOD:

“the 540”

For time:

50 overhead lunges with plate (25/45)

40 pull-ups

30 thrusters (65/95)

20 burpees

10 squat cleans (95/135)

CASHOUT:

max unbroken double unders: 3 attempts

CrossFit Islander would like to wish each and every CFI athlete a very Merry Christmas!

Great job on a very tough WOD, the 12 days of Christmas. You all deserve to sit back tonight and enjoy some good food and a few drinks!

Merry Christmas!

WOD 122712:

Olympic Total

20 minutes to find your 1-rep max snatch

20 minutes to find your 1-rep max clean & jerk

1-rep max snatch + 1-rep max clean & jerk = Olympic Total

I hope everyone is ready for Christmas! More importantly, I hope you’re all ready for a very challenging workout!

We'll be hitting this one at 11am, 12pm and 1pm on Christmas Eve. Hope you can make it in!

This one is called “The 12 days of Christmas” and it’s a tough one! There are a few advanced options (in bold) for anyone wishing to put a little more spirit into their Christmas Eve workout!

WOD:

“The 12 days of Christmas”

For time:

1 wall climb

2 chest-to-bar pull-ups (2 muscle ups)

3 push press (65/95) (3 handstand push-ups)

4 power snatch (65/95)

5 box jumps (20/24) (24/30)

6 clean & jerk (65/95)

7 toes-to-bar

8 wall balls (14/20)

9 pull-ups

10 front squat (65/95) (10 alternating pistols)

11 kettlebell swings (35/53) (53/70)

12 overhead squat (65/95)

Just like the song, here’s the order:

1

2-1

3-2-1

4-3-2-1

5-4-3-2-1

Continue in this fashion until all 12 days are completed and you finish with the final wall climb.

Merry Christmas!