127 Clyde Avenue
Donovan's Business Park,
15 minutes to establish a 1-rep max behind-the-neck push press with snatch grip
30-20-10 reps of:
hang power clean (95/135)
walking lunge with plate overhead (25/45)
front squat: 2-2-2-2-2
Go super deep on these, pause at the bottom for 3 seconds, then explode upwards.
Dmitry Klokov 550lb front squat with a long pause at the bottom!
“Air Squat Annie”
50-40-30-20-10 reps of:
CrossFit Islander is happy to announce the addition of Heather McCracken to our growing team of coaches at CFI! Heather’s story is a motivating one, and it’s great to see someone who has improved so much is such a short period of time. Heather is a real stickler when it comes to form, and it shows during a WOD. No matter how fatigued she gets, her technique is flawless and it’s something she works on diligently.
You can catch Heather on Tuesday nights at CFI. Her bio (below) can be found under the coaches tab on our website.
Crossfit Level 1 Certification (May 2013, Vancouver, CA)
Emergency First Aid & CPR/AED Level C (May 2013)
Just over a year ago I wasn’t happy with my health. Years of university and stagnation lead to a fair bit of weight gain and drop in self-confidence. I decided enough was enough and got myself to the gym. Starting off with the typical bodybuilding mentality, my goals were specifically gated towards achieving a strong and appealing looking physique. My goals were measured by the numbers on the scale and were focused on how many compliments I got about how great I looked. Then I moved to St. John’s and began to look for a new way to challenge myself. In comes Crossfit.
During my first Crossfit class I was amazed at how strong and supportive everyone at CrossFit Islander was. I immediately wanted to sign up and take on the challenge to become stronger! I began to worry less and less about how I looked. My goals became performance based and achieving a healthy and active lifestyle. These new goals became much more gratifying and WAY less stressful. The results I have achieved from Crossfit are unparalleled. I’ve become stronger, healthier, happier, confident, and more energetic. Not to mention that I’ve developed some great friendships at CFI since moving here in the fall of 2012.
Crossfit has also introduced me to a means of escape from my daily, hectic life. Whenever I walk into the doors at CFI all my worries from the day seem to vanish. Once the clock starts, you begin your workout and think about nothing other than what it is that you are doing in that moment and that moment only. It’s then that I begin to understand how Crossfit can be so addictive! It’s an amazing community to be a part of as an athlete and I’m very happy that I can now coach and help other athletes at CFI become much better CrossFitters.
15 minutes to find your 1-rep max clean & jerk (power clean or squat clean permitted)
Death by clean & jerk @ 55% of 1-rep max above
On the first minute, perform 1 clean & jerk, on the second minute, perform 2 clean & jerks and continue in this fashion until you can no longer perform the number of clean & jerks corresponding to the minute.
MIKKO SALO DEATH BY CLEAN & JERK @ 135
plank (go for the leaderboard!)
Partner WOD 062213
1500m partner row
Divide the distance however you wish, but each person must row 750m.
5 rounds for time:
30 kettlebell swings (53/70)
Perform the 800m runs together, but only one person works at a time and divide all work evenly for the kettlebell swings and pull-ups.
Of course, you are MORE than welcome to try this infamous CrossFit benchmark lady on your own if you wish!
Here are the “Eva” results from last year, June 2012.
back squat: 3-3-3-3-3
10-8-6-4-2 reps of:
double unders (x5)
ADV: bar muscle ups
Find your 2-rep max: 1 power snatch + 1 overhead squat
12 minute AMRAP:
3 power snatch
6 overhead squat
Weight choices: (55/75) (65/95) (80/115) (95/135)
EMOM for 10 minutes: 5 deadlift @ 75%
3 rounds of:
15 wall balls (14/20)
15 box jumps (20/24)
Heather coached the 5:30pm CrossFit class tonight. Great job! She recently completed her Level 1 CrossFit Certification in Vancouver.
max reps unbroken double unders: 3 attempts
Find your 2-rep max: 1 hang power clean + 1 split jerk
21-18-15-12-9-6-3 reps of:
sumo deadlift high pull (55/75)
push press (55/75)
27 burpees for Tilley!
Check out News & Events on the right sidebar of our website for information on Hope for Cures, a great workout and an even greater cause! It's taking place on Saturday, July 6th and we hope to see you there!
10 @ 55%
10 @ 65%
max reps @75%
Post number of reps and load @ 75% for score.
3 rounds for time:
21 kettlebell swings (35/53)
Repeat max reps @ 75% from Part A and try and best it!
Great work today on "Fran!" Saw some great times, people doing it the first time Rx'd, and some big PRs!
Partner WOD 061513
40 minute AMRAP:
10 deadlift (135/185)
20 partner medicine ball sit-ups (14/20)
30 goblet squats (35/53)
40 double unders
Only one person works at time. Divide all work evenly.
For the partner medicine ball sit-ups, the set-up is the same as a regular sit-up. Use an ab-mat with the feet together and knees out. Face your partner, with your feet close together. The person holding the medicine ball does a sit-up whereby the medicine ball touches the floor behind the head and the ball is then passed to the partner and they perform a sit-up. Keep alternating until 20 sit-ups are completed.
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