Monthly Archives: October 2011

Saturday October 29, 2011

We started off the day with some deadlifts in an attempt to find a 1RM.  A lot of PR’s on this with some big weight going up!


3 Rounds

Walking Lunges

10 Ring Dips

Walking Lunges

10 Dumbbell Hang Squat Cleans


Today also marked the end to the October Fundamentals class, so you will see a few new faces in the normal wod classes next week.  Troy, Ian and Sandra will be joining us so please introduce yourselves!

Friday October 28, 2011


8 min AMRAP

5 Ground to Overhead

10 Hand Release Push Ups

Wednesday October 26, 2011

The day started off with 3-3-3 Shoulder Press, lots of improvements on these as people were getting heavier than their prior 1RM but this was for 3!  After the shoulder presses we hit a good bodyweight wod.



Box Jumps

Sit Ups


Tuesday October 25, 2011


100 Reps of


Toes to Bar


You could as many or as little of each exercise as you wanted and partition them as needed as long as you finished 100 reps total. (ex. 100 thrusters, 100 toes to bar, 50 thrusters/50 toes to bar, 25 thrusters/75 toes to bar, etc).  Lots of different strategies on this one and no one chose to do 100 of one exercise! (good choice)

Free Trial Class this Saturday!

CrossFit Summerside will be holding a free trial class for anyone interested in joining CrossFit.  The class is this Saturday October 29 at 8am and will be aprox 1 hour long.  This will give you a chance to ask any questions you may have and try an intro workout.  Please come dressed to workout and bring a waterbottle.


Please note that we will be starting a new Fundamentals course on November 2nd and this will be your last chance to join CrossFit before the new year as we will not be running a Fundamentals course in Decemeber!

Monday October 24, 2011

We started off the day with some deadlift work then hit a very technical wod.


5 Rounds

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings

Saturday October 22, 2011


Part 1 – 3x400m Repeats


Part 2 – “Goat” Work


We started with some 400m runs, resting the same amount of time it took to complete the prior 400m between rounds.  After the runs everyone chose 2 “goats” (otherwise known as something that you are not good at).  We worked on our goats for about a half hour before everyone hit a short wod based on the 2 goats they chose.  There was lots of improvements by many people including Jane who got her first unassisted pull up as well as 18 double unders in a row!  You will see much more results by working on your goats then you will by working on things that you are already good it, try to incorporate them into your warm ups and cool downs.

Friday October 21, 2011



5 Rounds

400m Run

15 Overhead Squats


Most people chose a lighter weight for the OH Squats to concentrate on form.  A wise choice for 6am.  Remember that OH Squats are as much about balance and flexibility as they are about strength so keep practicing getting the chest up in every squat that you do as well as keeping up with your shoulder mobility.


Wednesday October 19, 2011

Big time named workout tonight!  The Filthy Fifty reared it’s nasty head.  This is what we call a chipper, meaning that you just have to keep chipping away at the reps until they are all done.  There isn’t much strategy you can employ as it will usually go out the window within the first few minutes.  This is probably the longest workout we have done at CrossFit Summerside to date, so everyone did very well to push through and finish.  Enjoy the rest day tomorrow!


“Filthy Fifty”

50 Box Jumps

50 Jumping Pull Ups

50 Kettlebell Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Supermans

50 Wall Balls

50 Burpees

50 Double Unders

Tuesday October 18, 2011

Tonight’s workout focused on the Snatch.  We started off with some Burgener warm up and then took a shot at a 1 rep max snatch followed by a partner WOD with light power snatches to work on technique.





50 Snatch

100 Burpees

Teams of 2- 1 person working at a time and must finish all the snatches before moving on to the burpees.