It was a true pleasure having Dallas Hartwig  (The person who first introduced me to Crossfit) and his sister Amber participate in a WOD with me last week.  The WOD (workout of the day) was:

Run 200m, 10 Burpees, Run 200m, 95 Lb Push -Press x10 reps.

5 Rounds for Time. 

We finished with respectible sub 20 minute times.

For those unfamiliar with Crossfit, The above noted workout is completing a specific task five times over in the least amount of time that you can.  This is only one of hundreds of workouts of the day. It is constantly varied functional movements performed at high intensity, and this is why Crossfit works. It is also why Crossfit athletes have been proven time and time again to be the fittest people on the planet.

 Our drop in sessions are generating alot of interest whenever we workout, mainly because other people are noticing the effectiveness of our workouts. You cannot miss a group of people working with such intensity sweating, slamming bars, hollaring encouraging words at one another, and finally collapsing to a resting position after a brutal workout. This draws more people to watch and join because they know whatever we’re doing is working alot better than whatever they’re doing.

Come out  on Sunday for the  workout, or just hang out to see and learn what happens. There is always some theory and instruction taught as well. All ages and skill levels welcome. Because Crossfit is scaleable, it allows everbody to be successful at it. Please call to register.  

  Sunday’s Drop in was a huge success. We had a turnout of seven participants (some first -timers). We had two events. One was a team event (teams of 2) that involved: RUN 200m, 50 SITUPS, RUN 200m WITH 25lbs,  50 BURPEES, RUN 200m WITH 45lbs,  50 BOX JUMP.

Pictured is a second event wich is a Head-to-Head Deadlift/Kettlebell swing. Deadlift bodyweight five times, and ten kettlebell swings. (five rounds for time.)

Next Drop in Wed July 16, 6pm. Mission Creek Park Kelowna BC. If you are interested, you are welcome to come and participate, or spectate, or hang out and ask questions. Everybody weclome. Call to register.

Sunday we will be having a free drop in session at Mission Creek Park, Kelowna BC, 11 am.  Call to register. Session will last about 50 minutes.

Hope to see you all there.  We will re-open July 7th in full -force.  Check our site at that time for some great video and photo footage of the games.

Next drop in session Tuesday July 8th, 5:30 pm. Call to register.

Today’s WOD (workout of the day) :

Rounds is 20 minutes of:   Swim 50 Metres;  45 Lb front squats (25 reps);  and 25 sit ups.

The object is to complete the above three items as many times as you can in 20 minutes. It is to be done as fast as you can. This is measurable fitness- by having a number at the end of twenty minutes (for instance “6″ rounds). The goal would be to perform at your best, and outperform anybody else doing this WOD, and give yourself a platform so you can improve upon it next time you tackle this wod. Crossfit is huge in the world of Police, Military, and Firefighters, and for good reason:  Our specialty is not specializing, preparing for the unkown, and taking on whatever life throws your way.  This is only one of hundreds of different  WOD’s crossfitters  use.  Your own results will depend on your own will.

:

Run 5 K.

 Call us for meeting time and location.

We are having a  drop  in session at 10  am, and another at  2 pm.  We will be doing a warmup, touching on some theory, and a workout of the day.  (TBA).  Give us a call to reserve a spot.

We had a great event Today called the “crossfit total”.  It is: 1  back squat, 1 shoulderpress, and 1 deadlift. The participent gets three attempts at each and their highest weight achieved in each lift counts towards their “total” score. (in lbs). At the end, each person will have three scores added up to be their total. 

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1.    Wall-ball: 20 pound ball, 10 ft target. (Reps)

2.    Sumo deadlift high-pull: 75 pounds (Reps)

3.    Box Jump: 20″ box (Reps)

4.    Push-press: 75 pounds (Reps)

5.    Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.