Archive for February, 2010

The gym is open and ready for you.

And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department.

-Andrew Carnegie

Strength: Back Squat test for 1 rep max (1RM)

WOD: AMRAP 5:00

5 Wall Balls

5 KB swings

100′ wall to wall run

This is the first day of an 8 week training cycle.  Track your loads and times and post to comments.

CFLS Chipper...

Today was our instructor development and opening celebration for our families.  After spending the day with the men that will be teaching our clients and representing CFLS, we are so excited.  There are many kinks to work out before CFLS is running smoothly, but we are confident that we have gathered a staff that will serve our clients with professionalism and a level of competency that is superior.  We want to thank our instructors and their families for their commitment.  CFLS would not be opening its doors tomorrow with out you.

Opening Tomorrow!!!

We are working on some of the kinks with signing up memberships and hope to have everything running smoothly soon.  For now, stop by the gym and talk to us in person.  Workouts will be running all this week.

Shooting at the 7 deadly sins...I hate wall balls

When a thing is done, it’s done. Don’t look back. Look forward to your next objective.
George C. Marshall

WOD: 4 Rounds

30 Seconds Squats

30 Seconds Push Ups

30 Seconds KB Swings (use a kb 1 size smaller than normal)

30 Seconds Push Press @ 40-50% max press

30 Seconds rest

Count 1 point per rep and score it like fight gone bad post scores.

CFLS Instructors are doing an instructor development day and we will be doing a chipper instead of this..I’ll tell you about it tomorrow.  Also CFLS will now be posting a Monday-Friday training schedule with Saturdays being team WOD’s or other challenges. We are doing this based on a combined Max Effort Black Box & CrossFit Ottawa Relative Intensity model that will better suit the needs of our clients and fit with our Sunday closed business model.  Also much like Gym Jones the WOD posted will be a base line that will tweaked and changed to fit the needs and goals of our clients inside the doors.  If you have any questions please let me know.

God Bless,

J

Yeah....Burpee's

Skill to do comes of doing

Ralph Waldo Emerson

WOD: AMRAP 5:30

3 Front Squat @ 70% 1 Rep Max

3 Dead Lift @ 70% 1 Rep Max

3 Pull Ups

Post Loads and Rounds….i think it’s going to get heavy

Jeremy with active shoulders and weight on the heels... nice!

I’ve always felt it was not up to anyone else to make me give my best.

-Akeem Olajuwon

Strength: Overhead Squat 5-5-3-3-1-1

WOD: 21-15-9

Wall Balls

Burpees

(Ouch… Don’t be mad at me… I just post the workout… Jeremy is the scientist that creates them…)

Post time to comments…

“Let me tell you something you already know. The world ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done. Now, if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain’t where you are because of him, or her, or anybody. Cowards do that and that ain’t you. You’re better than that!”

-Rocky Balboa (Rocky 6)

REST DAY!

This is NOT a hang clean, but a great example of the fun you can have with your Crossfit skills at the park with your kiddos

“It is a happy talent to know how to play.”

-Ralph Waldo Emerson

Strength: Hang Clean 5-5-3-3-1-1

WOD: 21-15-9

Knees to Elbows

Ring dips

(Post time to comments)

Pre-Opening Workout

It’s not your position in life; it’s the disposition you have which will change your position.

-Zig Ziglar

Every minute- on the minute- for 12 minutes perform:

1 Snatch or Power Snatch

3 Overhead Squats

5 Push Press

5 Push ups

(Use one barbell)

Post loads to comments.

Instructor development

“I wish I knew how you could overstate the value of the deadlift.”

-Coach Glassman

Strength: Deadlift 5-5-3-3-1-1

WOD: 3 rounds for time:

5 Front squats @ 70% 1RM (from rack)

5 Box Jumps @ 24 inches (or jump over normal box)

10 pull-ups

Post time to comments.

The challenge becomes less daunting if the body is prepared

In the New Testament it is taught that willing and voluntary service to others is the highest duty and glory in human life. . . . The men of talent are constantly forced to serve the rest. They make the discoveries and inventions, order the battles, write the books, and produce the works of art. The benefit and enjoyment go to the whole. There are those who joyfully order their own lives so that they may serve the welfare of mankind.

-William Graham Sumner

Rest Day!