Quotes aren't my strong point

I am not one for collecting quotes...

Saw this one on the main site www.crossfit.com thought it was a good one

"You must be interested in finding the best way, not in having your own way."
- John Wooden

Shane, Juddy and Davis

A little break in lacrosse they boys were in to get some range of motion back.

Ankle flexibility

Lunge sequence both assisted and resisted with the bands.
+++
4 rounds warmup pace:

Lunge stance band row x 10
Air squat x 10
Lunge stance band press x 10
Air squat x 10
+++
6 rounds at 90% effort with best possible form.

Row 250m
15 one hand kb swing
15 wall ball

Rest 1:00 between rounds

Posted from mobile

Class WOD

Kettlebell complex warmup

Then complete:

10.9.8....1

Deadlift

Pushups

Goblet Squat

Pullups

Box Jumps

Aka "big 55 variant" Gym Jones style

Posted from mobile

Weekend Activities

Lots of things going on for Crossfit Orangeville/Steve Neal Performance people this weekend.

Wild Betty taking a road trip to buckwallow for the first time for many club members ... have a great time!

Peter, Mical and Cam racing in Europe at mountain bike world cup...good luck to each of you.

Orangeville Bantam Box lacrosse team playing in second weekend of provincial qualifiers.  First weekend they were ranked first, good luck this weekend again team. 

Max effort push and pull

Max effort bench 6 x 3

Max effort body row (weighted as necessary)

Both of the above 3-0-1 timing

CROSSFIT

AMRAP in 8:00

10 wallball
50m sprint
10 over the box lateral jumps
50m sprint

+++

Steve Day Off




Posted from mobile

CLASS WOD

BAND WARMUP - various core and mobility drills with band resistance

SINGLE LEG DEADLIFT - 5 SETS - 5 REPS - :30 rest b/w legs - :90 rest b/w sets

WOD

3 rounds - :50 ON / :10 OFF - 1:00 b/w rounds

Rope Slam
Front Plank on rings with feet on box
Wall Ball
Atomic Situps
Burpees

STEVE WOD - DAY OFF

Steve WOD

Hope everyone had a great training or racing day no matter where you were or what you chose to do.

Thought I would have a download but left my watch running for 74 hours and it just wouldn't download!

Warmup:

3 rounds 400m Run + 20 pull ups + 20 air squats

Max Lift

5 x 3 rep max box squat on 2:00

WOD

50 bodyweight back squats for time.  Every minute complete 4 burpees.

10:00 break (mostly to get to trails)

1 x 4:00
2 x 2:00
4 x 1:00
6 x 0:30

seconds intervals with 2:1 rest ratio -- done on MTB uphill with flat pedals

Thanks for the workout idea from www.sealfit.com

Good Luck at Nationals

Just wishing everyone good luck t national championship MTB race in Canmore today.




Posted from mobile

Cleaning up the squat

Bri already has a great back squat.

Using some anti-slide and anti-rotation techniques in the warmup.

Then anti rotation core circuit.

::WOD::

2 rounds

:45 ON :15 OFF

Rope slam

Airdyne

Renegade row

Ball slam

Goblet squat


Posted from mobile

Shane and Juddy in during a break in lacrosse

10 min of active preparation with focus on posterior chain.

5 rounds at 80% effort of:

5 pullups
10 pushups
15 air squats
Run 100 m

3:00 rest

As many rounds as possible
10 minutes of:

10 one hand swings (alternating each round)
10 box jumps
10 wall ball
Run 100 m

Posted from mobile

200 x 1 hand swings with 5 wall ball every minute on the minute

5:00 row

Chop, lift, reverse sliding lunge, lateral sliding lunge x 10

Rotational row, paloff press, single leg squat, lateral walk with band x 10 each

Posted from mobile

Buckwallow

Course is in great shape today just a few puddles here and there.

Post race meal for sure at Webers!


Posted from mobile

Good luck

Good luck to everyone racing this weekend no matter where the venue.

Make sure you finish your race harder than you start it!


Posted from mobile

WOD Kelly Zacny

3:00 row

2 rounds:: 10 x each

Lift, chop, paloff press

1:00 plank
:::
4:00 easy airdyne
:::
8 x :20 / :10 at each station with 1:00 between rounds

Hang clean

Push press

SDLHP

Wall ball

Row

Then 800 m kb farmer carry



Posted from mobile

Location:Robb Blvd,Orangeville,Canada

Buckwallow pre ride

Melinda finishing up near the end of the lap. Course is in great shape.

For those who have pre-ridden already, the course is marked as of today but it is completely backwards from previous course maps.



Posted from mobile

Location:Reay Rd E,Gravenhurst,Canada

Cormier family WOD

8 x :20 / :10 skip warmup with various footwork patterns
:::
3 round of 5 Turkish getup per side + 5 PVC pass throughs
:::
30 squat cleans + row 300m +run 400m

row 300m+30 kb swings+run 400m

30 kb swings+30 squat cleans+run 400m


Posted from mobile

WOD

Work up to a heavy 5 - 3 - 1 box squat (3 1 1 timing).
:::
3 sets...
A1 DB reverse lunge heavy 8
A2 strict press heavy 8
:::
3 sets...
B1 GHD situp
B2 rope pull seated :30 seconds
:::
EMOM

3 reps hang clean
3 reps front squat
3 reps push press

Done at minimum 60% bodyweight


Posted from mobile

7.03.2010 WOD

A few people away today with lacrosse happening and summer and upcoming half ironman for Heike.

Bri and Stef were in for a good one.

Erik :: Max Effort 5x5 deadlift

Another solid day of work.

After the deadlift a little high speed push/pull set...then:

Crossfit ::

AMRAP in 8:00 ... 10 SDLHP + 10 Reverse Hypers + 8 Continuous over the box jumps.

New Site

Will get some content on here soon...just switching things over.