Monthly Archives: September 2011

Fundamentals starts tomorrow!

The next CrossFit Summerside Fundamentals course starts tomorrow at 9am.  There are still spots available so if you are interested please contact us or just show up tomorrow at 9!

Friday September 30, 2011

A big class at 6am this morning!

WOD:

10 min AMRAP

10 Wall Balls

10 Toes 2 Bar

10 Box Jumps

 

Lots of good numbers this morning and everyone looked really strong on the toes to bar!

Wednesday September 28, 2011

WOD:

5 Rounds of

200m Run

30 Double Unders

 

This one was quite the lungburner, afterwards people stuck around to work on some muscle ups and ring dip skill work.

 

Fundamentals WOD:

50 Air Squats

40 Push Ups

30 Box Jumps

20 Kettlebell Swings

10 Pull Ups

 

This was the final class for this months Fundamentals class.  This means that there will be lots of new people joining into the regular WOD classes.  If you see some new faces, please introduce yourself and make them feel welcome.

Tuesday September 27, 2011

WOD:

2-4-6-8-10-8-6-4-2

Clean and Jerk

Barbell Burpees

Monday September 26, 2011

A great strength workout last night.

WOD:

CrossFit Total

Shoulder Press 1-1-1

Back Squat 1-1-1

Deadlift 1-1-1

Some really impressive numbers on this last night.  Be sure to compare the lifts you got last night with those from last month when you started CrossFit.  The difference will be huge for most of you!  Below is a link to the mobility for runners article that I spoke about last night.  I encourage everyone to read it and to also look through mobilitywod.com which there is a link to on the right hand side of this website.

Competitor Magazine Top 10 Mobility Exercises for Runners

 

Fundamentals WOD:

4 Rounds

5 Clean & Jerk

10 Ring Dips

Everyone’s cleans are really starting to come along, and the jerks were very good as well.  Our first try at the ring dip was difficult for some but with practice they will get there.  Supporting yourself on rings is much more difficult that a solid surface.  Wednesday is the last day for this Fundamentals class so hopefully everyone will be able to make it!

October Fundamentals Class Starting Saturday

We will be running a new Fundamentals course starting Saturday October 1, 2011 at 9am. Classes will be 3 days a week – Saturday’s at 9am, Monday’s and Wednesday’s at 8pm. Anyone wishing to sign up for the course should email us at crossfitsummerside@gmail.com . The cost of the course is $150 and is payable by cash or cheque. Get your name in quick as we are capping the class at 10 people!

Saturday September 24, 2011

WOD:

“Chelsea”
5 Pull Ups
10 Push Ups
15 Air Squats

Perform one round every minute until you are unable to perform a full round in one minute.

This workout looks good on paper as you can rest for the remainder on the minute if you finish the round quickly but in practice it sucks a lot because you have to keep your pace in the later minutes.

Fundamentals WOD:

Modified Chelsea

5 Ring Rows
10 Push Ups
10 Air Squats

Perform one round every minute until you are unable to perform a full round in one minute.

Free trial class tomorrow!

A reminder that CrossFit Summerside will be having a free trial class tomorrow at 8 am. Anyone interested in trying CrossFit should come on out! No registration required, just show up.

Friday September 23, 2011

A small group out this morning. We started off with a little strength work of 3-3-3 Back Squats and then hit the wod.

WOD:
100 Burpees for time

Wednesday September 21, 2011

WOD:

4 Rounds of

10 Thrusters

30 Sit Ups

 

We also had a couple more people run the 5km to get a baseline for the marathon relay.  Anyone wishing to run that has yet to run this 5km should do it Friday or Saturday at the latest.

 

Fundamentals WOD:

3 Rounds of

10 Handstand PushUps

10 Deadlifts

Rest one minute

25 Burpees