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?

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

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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

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

Festival des rameurs going on this weekend at Petit Rocher

and the events for this weekend’s games are announced!!

Event 1 – The Run
The first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail. The athlete’s time will be electronically determined by a chip given to the athlete prior to the race.

Event 2 – The Deadlift
Heaviest successful deadlift completed lifting one rep every 30sec. Each competitor will begin at the first barbell, which weighs 315lbs for men and 185lbs for women. Dropping is permitted. The athlete then has 10sec plus any portion of the 20sec remaining to set up at the next bar, which is 10lbs heavier than the previous (so the second bar weighs 325/195). Athletes continue moving to progressively heavier bars until they fail. The athletes are ranked according to the heaviest successful weight lifted before failing.

Event 3 – The Sandbag Hill Sprint
The men will pick up two 35lb sandbags (loosely packed) and sprint approximately 170m uphill. The sandbags begin flat on the ground. The sprint is steep in places, with approximately 100′ in elevation gain over the 170m course. Women carry one 35lb sandbag for the same course.

Event 4 – Row / Hammer Stake
Row 500m
Hammer a 4′ metal stake into specially prepared, evenly compacted ground (women use a 3′ stake)
Row 500m
Details and standards will be given to the athletes on Saturday afternoon.

Event 5 – The Couplet
The two exercises are wallball and barbell snatch. The specifics of the workout will be disclosed on Saturday afternoon. We want the athletes to have the privilege of being the first to perform this exact workout.

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For those not familliar with the CrossFit Games. Check out their website. This is gona be wicked!!

Four rounds for time of:
Run 400 meters
50 Squats

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Burpee Challenge: oh wait… it’s over

Kezia's last journey to the burpee challenge

SWIM at Pabineau Lake: taxi leaves from Aquatic Center at 4:30 pm tonight.

100 burpees for time

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Burpee challenge is done!!!  (well, after today)

Free drop-in Information class tonight at 6:30pm

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

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Burpee Challenge: Day 99

 Thursday July 9th:at 6:30pm: INFO SESSION…. for anybody who wants…. information

21-18-15-12-9-6-3 rep rounds of:
Front squat
Sit-up

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Burpee Challenge: Day 98

SWIM @ Lac Pabineau: bus leaves Aquatic center at 4:30 TONIGHT

INTRO CLASS: This Thursday at 6:30pm. For anybody who wants to see what CrossFit is all about.

“Fight Gone Bad”

3 Rounds of

• Wall-ball
• Sumo deadlift high-pull
• Box Jump
• Push-press
• Row (Calories)

In this workout you move from each of five stations after a minute. One-minute break is allowed before repeating the set. The clock does not reset or stop between exercises. On call of “rotate”, you  must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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Burpee challenge: Day 97

Bruce Relay Run for Heart

The exercises for the Moncton Hopper Event were announced this weekend. Check’em out HERE

Sunday’s Crossfit.com’s wod

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Burpee Challenge: Day 96

• warm up drills
• burgener warmup
• Back squats 3RM
• 3 x 500m row

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Burpee Challenge: Day 94