Sorry!

We apologize for not keeping this blog up to date with new WOD’s each day. Unfortunately our computer has crashed! We are just waiting for our new one to arrive and we will be back up and running. Perhaps we need to get with the times too and get one of those iPhones or something so we can have internet at the tip of our hands LOL.

01.08.09

W/U – Rope work, dot drill, 400m run

TECH – inverts, handstand pushups (scale where needed), iron cross, ring dips

WOD -

Right from crossfit.com (Jan 6)

Five rounds for time of:
50 Wall-ball shots with 20/14-pound ball to ten-foot target
25 Pull-ups

Post time to comments.

01.06.10

79 days until the CrossFit BC Sectionals! The countdown is on. Have your nutrition in order (check out Mark’s Daily Apple on his Smart Fuel or contact Michelle to help with your program), get into the box, and be sure to get plenty of rest. Check out the site for more details on the Games.

On schedule for today:

Burpee Challenge – 6 (if you are just starting on this – the challenege is to complete each day one extra burpee..so if you miss one day you will have to make it up. For example, let’s say you missed yesterday, the 5th, which is 5 burpees and you have to do your 6 today, that now makes 11. This challenge is for the month of January.

W/U - TGU’s – find your max

TECH -

At 50% bodyweight:
A1. 12 DL
A2. 6 OHS
Rest 1 minute, repeat 3

At 25% BW
B1. 10 Push press
B2. 10 Weighed back extensions
Rest 1 minutes, repeat 3

WOD -

“Just Another Chipper”

1 Rope Climb
10 BW Deadlift
20 Burpees
30 Wall Balls
40 Situps
50 Box Jumps
400m run
50 OHS (bar only)
40 Ball Slams
30 Push Press.Jerk
20 Pullups
10 Thrusters
1 Rope Climb

Post your time to comments.

01.05.10

W/U - Bear cawl, alligator crawl, sommersalts

TECH -

5 X 3’s of
KB SDHP
DB Push Press

WOD -

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

CrossFt Women

Pure Athletes

01.04.10

HAPPY NEW YEAR!  Hope everyone had a wonderful, safe and Happy New Year.

W/U - hip openers, 50 KBS for time

TECH -

8-4-2
A1. Front squat (115/95)
A2. Power Clean (115/95)
Rest 45 seconds between sets

B1. 10 Squat clean (115/95)

WOD -

“Phoebe”

5 Rnds ~ Little Phoebe is 3 rnds

21 Hang Squat Clean (95/65)
400m run

Post your times on myfrantime.com

12.31.09

The last day of 2009!!  Make it a great workout tonight…

Reminder: There will be only one class tomorrow (Jan. 1) at 4pm.

W/U -

1000m row for time
* those who are waiting for a rower can work on double unders

TECH -

A1. 5 Front squat (70% max)
A2. 10 Hollow Rocks
Rest  30 seconds, repeat 2 times

Then complete 10 light squat cleans to warm up before Badger

WOD -

“Badger”

3 rounds for time.

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

12.30.09

At this time of year, most people start reflecting on the past year. And I must say that we have had quite an exciting year. First, we affiliated with CrossFit in January 2009. We opened the box in July and have been WODin’ away ever since. When you think of all the things that happened this year, we are so grateful for our progress and we are excited to see what next year brings.

W/U - dot drill, ball pushups, ball slams

TECH - rings –> skin the cat, inverts, muscle ups

WOD -

“HomeTown Metcon”

Three rounds for time.

95/65 lbs push-press, 7 reps
10 ring push-ups, feet parallel to rings
30 double-unders

CFR Creed ~ thanks to C.A.

12.28.09

What a wonderful Christmas we had here at the Fiddler household. Our siblings went with us to our box and completed a WOD on Christmas day as a family. Our dad came out to watch, and he says “didn’t want to show you guys up lol” ….

We did Grace and ahd a great time! Then back to the house to have some good eats made by Romanda, Michelle, and Paul (dad)…

We had the typical Christmas meal with Turkey, potatoes, gravy, veg…but Michelle took it to the paleo side of things as well and make Parsnip & Cauliflower Mash and Paleo Stuffing. They were a hit, and definitely going to be on the menu again.

So today’s WOD:

W/U - 3 minutes of skipping practise & 25 wall balls

TECH -

Front Squat – technique then work your way up to max
Push Press – work your way up to max

WOD -

“Michelle”

For time:
* 50 Double unders

then 21 – 15 – 9 reps of:

* Thrusters (65/95)
* Knees to elbows

then:

* 50 Double unders

12.24.09

REMINDER:

Holiday Schedule ~~

Thursday Dec 24th – 3pm Group Session ONLY
Friday Dec 25th – 11am Group Session ONLY (at least our family will be there)
Saurday Dec 26th – 9am Group Session

Now for todays WOD

W/U - Rope work

TECH - Gymnastic Stuff ~ handstand progressions, ring work, get over the bar etc…

WOD -

“Perpetual Motion”

For time. Perform 3 rounds of the following exercises
• 10 Wallball
• 10 knees to elbows
• 10 pushups
• 10 squats
• 10 kb swings (35/55)
• 10 double unders
• 10 overhead squats (bar only)
• 10 inverted rows (feet on level with hands)
• 10 db push press (25/40)
• 10 pull-ups
• 10 thrusters (bar only)
• 10 walking lunges

12.23.09

HAPPY BIRTHDAY MICHELLE CHAPMAN!!

Have a wonderful, powerful, relaxing day!!

Today’s work will consist of some running (we just haven’t been doing enough) and some low back work. Have fun!

W/U -

Tabata hollow rocks and supermans (alternate each round).

TECH -

Coaches Choice.

WOD -

For time:

21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters