Ghostly Bells

"If loving CrossFit is wrong, then I don't want to be right!" - Jimmie

WOD
25 Swings
25 Burpees
25 Push Presses
25 Burpees
25 Sit Ups
25 Burpees
25 Hanging Knee Raises

061807 WOD

WOD

20-18-16-14-12-10-8-6-4-2

Swings Left
Swings Right
Pledge Push Ups
Walking Lunges (per leg)
Push Presses Left
Push Presses Right
Sit Ups

Sam 29:01
Goose 29:04

Sunday Olympic Weight Lifting Workshop Postponed

Unfortunately due to circumstances beyond our control we will be unable to host this weekend's Olympic Lifting Workshop with Randy Hauer.

Keep an eye out for future Olympic Lifting Workshops in the early Fall 2007.



WOD

5K

This is why we can't use JCB's KBs

Oops! I dropped the 36kg after snatching it and found out why we can't use JCB's KBs.

Let this be a lesson learned Sam!

Bike WOD - Monday, June 18th, 7:30pm

Anyone who is interested in the bike WOD this Monday please meet at the parking lot on West River Drive that is just past the pull up bars when you're coming from the Falls Bridge.

We will supply all equipment except for the bikes. Please only show up if you have a bike to ride.

Be ready to workout at 7:30pm sharp.


Here's some pull up motivation. Mia does 4 chin ups at the age of 7, she's well on her way to being an athletic specimen. Check out the video under June 13, 2007.

WOD

50 reps then 25 reps of each...
Slam Ball
Swings
Box Jumps
Sit Ups
Pledge Push Ups
OH Walking Lunges

Ouch!

If anyone has any interest in supporting the Leukemia and Lymphoma Society, check out Lift Strong. Our good friend Alwyn Cosgrove has compiled articles from over 50 of today's leading fitness specialists. All proceeds go directly to the Leukemia and Lymphoma Society.

The Bell Nation visited us last Friday for the dreaded workout that was posted a few days ago. Here's a clip of Slats and Wheaties doing the WOD and some other crazy strength stunts.


WOD
Get 3 Kettlebells: light, medium, and heavy

Perform 3 tabata intervals doing swings.

The first 4 minute tabata interval is two handed swings with the heavy bell.
Rest 1 minute

The second 4 minute tabata interval is two handed swings with the medium bell.
Rest 1 minute.

The third 4 minute tabata interval is one handed swings with the light bell. The first two minutes with the left hand and the last two minutes with the right.

A Boy and His 3 Best Friends

WOD

30sec KB Swings
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec Push Ups
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec Push Ups
30sec KB Deadlift
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec Push Ups
30sec KB Deadlift
30sec Plank

Olympic Weight Lifting Workshop Sunday

Use a Kettlebell or a Dumbbell

Snatches 15 L/R
Swings 60
Sit Ups 30
Push Ups 30
Squats 60

Snatches 12 L/R
Swings 48
Sit Ups 24
Push Ups 24
Squats 48

Snatches 9 L/R
Swings 36
Sit Ups 18
Push Ups 18
Squats 36

Snatches 6 L/R
Swings 24
Sit Ups 12
Push Ups 12
Squats 24

Snatches 3 L/R
Swings 12
Sit Ups 6
Push Ups 6
Squats 12

For Time...

With a Kettlebell
Rich - 20kg - 15:23
Wheaties - 24kg - 16:33
Sharon - 12kg - 17:26
Slats - 24kg - 17:28
Leroy - 12/16kg - 19:05 (1st time using KB)
Sam - 20kg - 21:31
Damien - 16kg - 22:16

With a Dumbbell
Karen C - 12lb - 18:39
Beth - 15lb - 24:00
Devorah - 15lb/16kg - 25:02 (KB for swings)
Jeanette - 20lb - 27:05
Ann - 10lb - 27:05
Anna - 15lb - 27:51
Sarah - 15lb - 28:10
Ward - 25lb - 28:49
Rich P - 25lb - 29:35
Barbara - 10lbs - 30:41

Kettlebell Contest

The person that can name the most legit kettlebell exercises with 1 kettlebell will receive a shiny new " Kettlebell Training for Fitness & Sport" DVD.

And I mean legit, not some crazy stuff like ipsi-quasi-lateral- jumping-lunge while chewing gum drill.

You have until Friday 6:00pm.

Team 06 Old City

30 Jumping Lunges
400 meters
30 Walking Lunges
400 meters
30 Jump Squats
400 meters
30 Broad Jumps
400 meters
30 squats
400 meters

Sam 10:52
Robin 11:30
Chey 11:32

Open House - Sunday, June 3rd 10am-2pm

Hope to see you there!