Archive for the 'WOD' Category

26
Feb
12

Escalade en moulinette (wall climbing)

Merci à tous ceux et celles, adultes et enfants, qui ont participé à l’activité de hier.

Un ÉNORME MERCI à notre instructeur Marc Haché d’avoir pris plusieurs heures de son temps personnel et de s’avoir déplacé durant la tempête de neige, afin de nous initier a l’escalade.

Pour les intéressé, voici les heures d’ouverture de l’escalade en moulinette:

Mercredi de 17 à 19h. Jeudi de 18 à 20h et Dimanche de 10 à 12h.

Vous devez vous inscrire sur le site IÇI

 

 

Thanks to all who came out yesterday! I think everybody had a blast. :)

Also a HUGE thanks to Marc Haché, our instructor, who took several hours of his time, on a snow storm, to come and kindly show us how it`s done.

For those interested, the hours of operation for wall climbing at CCNB are as followed:

Wednesday, from 5 to 7pm. Thursday, from 6 to 8pm and Sunday from 10 to 12pm.

You have to register HERE

25
Feb
12

samedi le 25 fevrier

Wall climbing at 2pm. Escalade a 14h

**Reminder that today’s class is replaced with wallclimbing at 1pm.

It’s at CCNB on college hill, in the gym (same building as the

kindergarden). Bring the kids if you want.. we have the gym to run

around in. 

La classe d’aujourd’hui est remplacée avec de l’escalade intérieur au

CCNB a 13h. C’est la même bâtisse que la garderie Bimbo. Amenez

vos enfants, nous avons tous le gym pour courir et s’amuser.


24
Feb
12

vendredi le 24 fevrier

**Reminder that tomorow’s class is replaced with wallclimbing at 1pm. It’s at CCNB on college hill, in the gym (same building as the kindergarden.

Reebok CrossFit Games WOD #1:

AMRAP 7 minutes Burpees

‘men of the morning’

23
Feb
12

jeudi le 23 fevrier

1. Row 500m

2. AMRAP 8 minutes of:

  • 4 Deadlift
  • 8 HSPU
  • 12 KB Swings

Maurice came for a visit

22
Feb
12

mercredi le 22 fevrier

**Tonight’s Kine-Fit Class is cancelled. Sorry for the inconvenience.

La classe de KineFit de ce soir est annulée. Désolé pour l’inconvénient.

5 rounds of:

  • 5 Back Squats
  • Max C2B pullups
  • rest 2-3 minutes

Every good pushup starts

with chest touching the floor

21
Feb
12

mardi le 21 fevrier

3 Rounds for time of:

  • 1 min wallballs
  • 1 min power cleans
  • 1 min Toes to Bar
  • 1 min Box jumps
  • 30 seconds rest

Gino performs a chelsey-get-up

20
Feb
12

lundi le 20 fevrier

3 rounds for time of:

  • 25 Power Snatches
  • 50 Walking Lunges
  • 75 Double Unders

the Mike and J9 thing. Talking about Crossfit’s 3 fitness standards

19
Feb
12

dimanche le 19 fevrier

Upcoming Events:

  • Today: Last day to register for the Crossfit Games
  • Today: Ultimate Frisbee at Nigadoo Sportplex, 6pm
  • Saturday, February 25th: Wall Climbing, CCNB, 1pm ‘(this will replace Saturday’s regular class)
  • Sunday, March 4th: Ultimate Frisbee, 6pm
  • Sunday, March 11th: Swim Wod, 3pm

Never a dull moment with France

 

18
Feb
12

samedi le 18 fevrier

Today’s class is an Open Session

Pick a card from the Hopper Deck

Katie working on her dips

Can you tell she loves these?

17
Feb
12

vendredi le 17 fevrier

**Tomorow’s class is an open session, from 1:30 to 3pm, same place.

Jackie

  • 1000 meter row
  • 50 Thrusters
  • 30 pull-ups

Compare HERE

Ali practices double unders




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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