Member Achievements

Complete as many rounds as possible in 20 min. of:

5 clean and jerk   155/105

10 star jumps

15  push ups

Star jumps are a great movement to train hip explosiveness,and wow..what an ass kicker!!!! To perform the star jump, you start in an air squat position. You jump as high as you can and spread your arms and legs wide. In a perfect world, your head, hands and feet form the five points of a star while you are in midair.

Does anyone have a spare small fat panel monitor we can use/purchase for cheap at the gym? We need a 2nd one for the reception desk.

More info about getting strong…

http://drsquat.com/content/knowledge-base/fresh-look-strength

Dan R. {Roge} in NFLD

Over head squat

3-3-3-3-3

Complete as many rounds as possible in 5 mins of :

5 thrusters  95/65

5 pull ups

Hilton Falls winter running on trails

Reminder  the gym is closed today due to the cert.so you either take a rest day or do 70 burpees.We all really missed everyone that did not show yesterday!!

More pics are on the FirePower facebook group here.

Hi Crossfit,

I hope that everyone can appreciate the bravery it takes for a woman to publish her measurements but I would like to share my journey so far in the hopes of encouraging someone else to stick with it, there are lots of new faces lately.

My first time at Crossfit, I did a tabata workout with Kim, I almost died….I mean I thought I was literally going to have a stroke.  I could hardly walk for a full week afterwards.  It took me a month to get my nerve up, and my husband insisting, before I went back to really try it.  You see, Roland had already been bitten by the bug and was a full-on member of the cult.  He kept after me to come back and try it.  Took away all my excuses and made it possible that he would attend in the morning, and I could attend in the evenings.  Volunteered to take the kids, do the laundry, whatever it took to get me in there (thanks babe)…. That first class, was it ever hard.  I was in tears when I left.  It was brutal.  But I went back the very next day.  And kept going and going.  It didn’t take too long before I could feel it starting to take hold.  The addiction.  The punishment.  The feeling of pushing yourself and challenging yourself like never before.  Feeling strong, confident.  Mentally clear.  If I went a day or two without a class, I felt off-course.

I started measuring myself the first time almost a month into it.  Here are my results so far:

Date:                                    Oct 25/09                                    Nov 5/09                        Jan 8/10

Waist                                    37”                                                36.5”                                    35.5”

Hips                                     41”                                                40                                    39.5”

Bust                                    39”                                                35.5”                                    35”

This of course is nothing compared to my ability and improvement in my squats, weights, and running.  I still have a long way to go.  I have goals set and once I reach those, I will have new goals.  This is a lifestyle that my husband and I have now adopted and are completely committed to.  Crossfit may be the hardest thing you’ve ever done but the rewards to your health and well-being are immeasurable.  The team atmosphere, the support of the trainers, and the encouragement of the members I have been lucky enough to meet have been such a tremendous source of inspiration.  I thank you for getting me back on a path to feeling healthy and strong.  You guys rock!

Tonya Link

FirePower Note: This is from January 2010.  We’ll get Tanya to keep us posted of her progress and update for March. We’re SUPER PROUD of you Tonya!

first rope climb for Carmen!

Complete as many rounds as possible in 20 minutes of:

• 1 Rope Climb
• 4 Pistols     2 per leg
• 6 Burpees
• 8 Ball slams    20/14

Reminder of the upcoming Level 1 CF certification this weekend on Sat & Sun.  We’ll be hosting approx 70 athletes from across North America.  If you can spare a few minutes, we could use a hand with gym clean-up and set-up on Friday afternoon from 3pm to 6pm.

In place of Saturday’s WOD, Mark will be holding a trail run for all members to participate in.  Have a look here for times, directions, etc.  Will be an excellent day!!

Heather Riding Porcupine Rim Trail - Moab Utah

WOD February 6

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

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“Failure Mechanisms:” At the chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]

WOD February 5

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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WOD February 4th, 2010

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds and fractions of rounds completed to comments

WOD – February 3rd, 2010

Any Given Sunday

Back Squat 5-5-5-5-5 reps

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THEN

1200m with a hose pack

More on Barefoot Running - New research is casting doubt on the old adage, “All you need to run is a pair of shoes.”

WOD – February 2nd, 2010

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

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Reminder: FirePower Girls night @ BlueRoom on Friday, 6pm to 9pm.  Come for some wine, appetizers and pampering.  Email Andrea by Tuesday evening if you are coming!