Archive for July, 2009



21
Jul
09

bring your dancing shoes

  • Strenght work
  • Run 5k

 

DSC_0061

 sums up the pain most felt at the Hopper

What is a POOD?

Pood (Russian: пуд, pud), is a unit of mass equal to 40 funt (Russian pound). It is approximately 16.38 kilograms (36.11 pounds).  It was used in Russia, Belarus and Ukraine. Pood was first mentioned in a number of documents of the 12th century.

Together with other units of weight of the Imperial Russian weight measurement system, pood was abolished in the USSR in 1924.

Its usage is preserved in modern Russian in certain specific cases, e.g., in reference to sports weights, such as traditional Russian kettlebells, cast in multiples and fractions of 16 kg (which is pood rounded to metric units). For example, a 24 kg kettlebell is commonly referred to as “one-and-half pood kettlebell” (polutorapudovaya girya). It is also sometimes used when reporting the amounts of bulk agricultural production, such as grains or potatoes.

An old Russian proverb reads, “You never know a man until you have eaten a pood of salt with him.”

From Wikipedia

20
Jul
09

lets kick off the week with a good start

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

DSC_0122

Bathurst crew at the Hopper Event

Check out the pictures that CrossFit Fredericton put together. Photo compilation

18
Jul
09

Nervous yet?

IT’S GO TIME!

Looks like the weather is going to cooperate with us today! Hoorah!

While you’re driving down Rideout St, look for the parking sign. When you register, you’ll need to fill out a waiver, pay your $10 and you’ll receive a food/beverage ticket and a door prize ticket. Show up early to avoid the line. Registration is from 9-9:45am.

Bring bug spray! It’s swampy and the mosquitos are BAD.

See everyone for the FIRST ANNUAL ATLANTIC HOPPER EVENT!!!

Check the Atlantic Hopper Website for more details.

nervous_20baby

Are the nerves getting to you yet?

Full REPORTING MODE: Check here throughout the morning, we’ll try to keep you posted on what’s happening at the Hopper. Events Starts at 10 am on Rideout St in Moncton. Anybody welcome to come and cheer for the athletes.
If you’re closer to Bathurst than Moncton today, go cheer on the triathletes in Beresford.
Good luck to all today!

10:15am: so the wod has been chosen:
For time:
400m run
35 reverse lunges
21 thrusters (95/65)
25 double unders
30 KB swings
200m walking lunges

First girls heat is in a few minutes….

1:10pm: everything is said and done. We’re just chilling out.
Male winner: Anthony Bainbridge time:5:26
runner up: Tony Vienneau time:5:27

Female winner:Tannaya Hantelman Time:5:35
Runner up: Sarah Campbell. Time:6:19

Janine as rx’d 7:33
Kezia as rx’d 9:50
Jane 10:00
Melissa. 11:30
Mathieu 9:16

Great job guys! Very proud of you!

Thanks Kevin and all the volunteers for a great and fun event.

16
Jul
09

HOPPER tomorrow!

FRIDAY AM CLASS FOR TODAY IS CANCELLED. sorry for the inconvenience.

and we’re heading down to Moncton for the Atlantic Hopper Event, so the gym will be closed for the weekend. Back on Monday for a brand new week!  3…2…1… GO!

GOOD LUCK TO ALL that are COMPETING

callus

We’ve been talking about callous lately. With all the pullups we’ve been doing, and some of you guys not being use to it, the callous are starting to build up.  Here’s a few tips to treat and prevent callous tears…   BUT , since tears really do suck, I’d suggest being pro-active and follow advice #2  (which, by the way, is from Anthony from CrossFit Fredericton)

 This is his personal approach:

  • If you tear:
    - clean with hot water and soap
    - cut away any torn skin
    - soak in very hot salt water (several times throughout the day)
    - use New Skin or Burt’s Bees Wax
    - tape before training (lengthwise with fingers)

 

  • To prevent tears:
    - my general rule is that if you spread your hand and can pinch the
    callous or feel the bump -  the callous is too big.
    - very carefully use a single edge razor blade to trim callouses flat.
    You can pick these up in packs of 10 at most hardware stores.  They
    are not the same as a Gillette razor.
    - use one of those pedegg/cheese grater contraptions to smooth out the
    mess you made with the razor. Pumice stones may work, but if your
    callouses are hard enough the stone will simply crumble.
    - soak hands in hot water, dry, and repeat with the cheese grater.
    When you are done your hands should be extremely flat and smooth.
    - do the maintenance 1-2 days prior to any high rep/heavy work. Your
    skin will be a little tender afterwards.
16
Jul
09

the day before Friday

Death by wallballs

(first minute, do 1 WB, second minute do 2 WB….)

eastgames2

15
Jul
09

swim attempt #2 tonight

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

  • Kettelbell Swing
  • Pull ups
  • Dips

 

kevin

photo courtesy of CrossFit Moncton and Times Transcript

 

  • Attempting to go swimming again tonight: meeting at Aquatic Center @ 4:30
  • Last minute thing: Some people are coming to try out CrossFit tonight @ 6:30. Anybody else interested are more than welcome to join
14
Jul
09

4 days until the hopper

WOD to be announced…. (sorry Melissa).

Meet at ASN track for tonight’s class

 

IMG_0853

 

Check out the Hopper’s Website for all the details. I’ll send out a group email so we can organize how we get there.

13
Jul
09

Swim anyone?

WOD: team work with Thrusters.

12 minutes AMRAP

_______________________

Swim tonight at Lac Pabineau: meet at Aquatic at 4:30pm…PUT OFF TILL WEDNESDAY BECAUSE OF YUCKY WEATHER

photo courtesy of games2009.crossfit.com/

photo courtesy of games2009.crossfit.com/

 

You guys think I’m putting you through hell… check out the full reports of this past weekend’s CrossFit Games in California.  Pretty impressive.

And a big Congratulation to Megan from CrossFit PEI for finishing in the top 25 female athletes. Great performance Megan!

12
Jul
09

Anybody want to crossfit?

I’m pretty much free today. Was planning to pop in the gym at one point.

Anybody want to come? and what time would you prefer?

____________________________

ok.. so after “pondering” amongst each other…. the gym will be open at 1300 hours for a Sunday WOD. 

____________________________

and a good one it was!!

3 rounds for time of:

  • 50 mountain climbers
  • 40 push press (65 / 45)
  • 30 good morning
  • 20 wall balls
  • 10 pullups
11
Jul
09

What are you doing today?

YAY! SUN!!!   It’s a gorgeous day out there!

  • run 5k or
  • walk 10k or
  • bike 20k or
  • swim 1k or
  • kayak a full afternoon or
  • play a new sport :)

 

rameurs

Festival des rameurs going on this weekend at Petit Rocher




Fitness in a 100 words:

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. ■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. ■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. ■ Regularly learn and play new sports.

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