Month: August 2014

It just got really quite in here.
Avast!

There will be a holiday workout on Sept. 1 at 9:30 a.m.

All other classes are cancelled for the holiday.

Please sign in here as you normally do.

We will upgrade anyone on the waiting list if the class slots fill up.

The workout is scheduled for two hours, but you won’t be working out for two hours.

See you there!

No grass stains today on the box jumps.
No grass stains today on the box jumps.

In teams of 3, as many rounds as possible in 20 minutes of:

1 column run

6 burpee box-overs (24 inches)

12 kettlebell front squats (55/35 lb.)

Skills

Part 1

3 sets of 5 seated muscle-up ring rows + turnovers

4 muscle-up swing and pulls

Rest 90 seconds between sets

In the first movement, the athlete uses the feet to assist with a pull from below the rings to the bottom of the dip position. The rings should be set at waist height. Use the least amount of assistance possible.

In the second movement, the athlete will perform four kipping swings and attempt to pull the rings to the hips on the fourth. Athletes should use both the false and true grips for this.

or

1 set max unbroken muscle-ups + 1 single + 1 single

Rest 90 seconds

1 set max unbroken muscle-ups + 1 single + 1 single

Rest 90 seconds

1 set max unbroken muscle-ups + 1 single + 1 single

The workout begins with athlete jumping to the rings and performing a max-effort set of muscle-ups. Once at failure, the athlete will come off the rings and complete 2 single muscle-ups.

Part 2

EMOM 10:

Odd minutes – 5 bench presses or incline presses

Even – 10 toes-to-bars

It just got really quite in here.
It’s called “Labour Day” for a reason. Be ready to work!

There will be a holiday workout on Sept. 1 at 9:30 a.m. Please note this is slightly earlier than previous holiday workouts.

All other classes are cancelled for the holiday.

Please sign in here as you normally do.

We will upgrade anyone on the waiting list if the class slots fill up.

The workout is scheduled for two hours, but you won’t be working out for two hours.

See you there!

Good times in the back 40.
Good times in the back 40.

Ladder up in 10 minutes of:

1 handstand push-up

1 chest-to-bar pull-up

2 handstand push-ups

2 chest-to-bar pull-ups

Etc.

As soon as the clock hits 10 minutes, perform 2 rounds of:

1 400-m jug carry

20 burpees

Skills

Part 1

3 sets of 15-second (per arm) 1-arm handstand holds (back to wall)

Rest 60 seconds between sets

If you can’t perform a one-arm hold, perform 3 max sets of shoulder taps.

Part 2

5 attempts for a max-distance handstand walk

Part 3

Every 90 seconds for 7 sets:

1 length sled push (50/30 lb. of plate weight outside – adjust as needed to keep it fast)

Rest remainder of 90 seconds.

After last set, proceed to 1 block run

This is meant to be light and at maximum effort.

Rain plan will be 7 sets of lightly loaded sled pushes inside, then a 1-km row.

Back to Work

By Mike
The Jolly Roger at full mast during the Massacre.
Prepare for battle.

The winter of 2014 was about as brutal as a kick in the crotch by an NFL punter.

It was about -30 C for most of the winter, and when the mercury occasionally rose slightly higher on the thermometer, it was only so the heavens could open and dump a foot of snow. If I have one memory of the winter of 2014 at CrossFit 204, it will be shoveling the back lot repeatedly while listening to Rob Zombie’s Venomous Rat Regeneration Vendor and losing feeling in my fingers.

As a result, we haven’t begrudged you extra time at the cottage, a few extra drinks on the patio and lazy and well-earned days of leisure time. Rest and recovery are a huge part of fitness, and every period of intensity needs a period of rejuvenation.

Summer, however, is now almost over, and as they say on Game of Thrones, “Winter is coming.” That means it’s time to get back to the business of getting fit.

If you’ve noticed some performance decreases over summer or some body changes, you can probably track them back to diet changes, spotty attendance or a few too many cocktails on the dock. It’s time to turn things around.

Starting immediately, we will be in full-on nagging mode. Where have you been? Have you been training? What are you eating? Are you improving? The goal is to give you exactly what you pay for: increased fitness.

We’re also working on new programs, events and classes to help you achieve your goals and make it more convenient to do so, and we’ll be expanding our coaching staff soon as well.

100 percent effort.
100 percent effort.

But know this: every period of rest and rejuvenation should be followed by a period of hard work with your goals clearly defined in your mind. That latter period is now upon us, so we offer these four pieces of advice as we ramp things up for fall:

1. Adjust your diet immediately. The days of snacking as questionable meat smokes over the barbecue are over, and beer bottles will soon cease to sweat in the sun. Tune in your diet. We recommend getting rid of sugar and empty carbs in favour of quality protein, vegetables and healthy fats. Don’t wait to make this change. Do it now.

2. Sign in for a month’s worth of classes and get back into your routine. Create habits that will pay off. Click here and plan your September.

3. Redefine your goals and share them with our coaches. Why are you in the gym? Let us know, and we will push you until all goals are crossed off, and then we’ll help you set new ones.

Organic, and straight from the garden. (Red-green pepper under investigation)
Get back in touch with these guys.

4. Remember this line from the CrossFit 204 Athlete’s Code: I will come to class even when I am tired and would rather sit on the couch. I know I will feel better if I do.

See you in the gym.

And bring your work gloves.