Crossfit Guelph Blog

Daily updates about everything Crossfit

September 24, 2017 Sunday Funday.

sunday

Warm Up: Animal walks.

Skill: Upside Down time.

Complex-Something that fits wiith your strength choice.

Strength: One that you are not currently doing.

Conditioning,

Circuit of,  3 rounds of, 45 seconds on 15 seconda off of:

Row

Squat

Ring Row

200 M run.

 

 

 

 

 

 

 

 

 

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Friday September 22, 2017

master-blaster

Happy Friday everyone. Coach Steve's favourite movement. Can you guess what it is?

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Thursday September 21, 2017

Jeff

Posture is a big deal. Here is Jeff before and after a postural reset.

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A kindness that almost didn't happen. (AKA the hot dog story)

hot dog

The other night after a long day at work and the library my son and I decided to grab a Harveys burger. Cause afterall,  Harvey's does indeed make a hamburger a beautiful thing.

As we stood waiting to place our order an older gentleman shambled in.  He was disheveled, unkempt beard and hair, mismatched clothes and yet when he lifted his head his eyes sparkled.  

I knew right away that I wanted to pay for his meal. 

As we waited in line for our burgers the old man made his way to the cashier and in a quiet voice asked for the cheapest thing they had, "how much for a hot dog?" In his hand he clutched what might have been all he had, a crumpled up twenty and a fiver. As I watched he peeled the five dollar bill away from the twenty leaving me wondering how I was going to pay for his hot dog. I had missed my chance.

With that my thinking changed.  Maybe he wouldn't appreciate it. Maybe he would think I was offerring chairty. What right did I have to pay for his meal? What would people around me think? I don't have any spare money. My thoughts went on and on. 

Then something that could not have happened 2 years ago, did. Instead of "thinking" myself away from my initial inspiration my thoughts returned to the simple original thought "pay for this mans meal." I turned and with a simple question "will this help?" handed him some cash. 

As his confusion turned to understanding he looked up at me, eyes shining, and whispered God bless you. As we left my eyes welled up and I was overcome by a very nice feeling. 

This nice feeling came not from the action, or reward, ego or compasion but simply from the connection to what inspired my original thought to buy this man a hot dog. Call that god, mind, truth whatever you want but next time you want to buy somebody a hot dog, just fu^%ing do it. 



 

 

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Wednesday September 20, 2017

the coolest guy in the world.

The coolest man in the world.

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Tuesday September 19, 2017

IMG_6030

"Mother's Dumplings" The closest I have come to finding a truly authenitc Taiwanese dumpling outside of there. 

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Monday September 18, 2017

IMG_5998

Last week of this cycle.  For some this might be good news, 

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Sunday September 17 2017

CrossFit Guelph

Warm Up:

Animal Walks

Circle Up:

KB Swings/BGBS, Push Up (hand release),Box Jumps

Strength:

Work on one yu are NOT currently doing.

Conditioning:

6 minutes

15 Swings+200M Run

5 minutes

10 Box Jumps+5 Burpees

4 minutes

5 T2B+ 5 Wall Ball

 

 

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Friday September 15, 2017

IMG_5979

Happy Friday! 

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Thursday September 14, 2017

luckyto-haveyu

Circuit Day.

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Wednesday September 13, 2017

bald_eagle-normal-closeup

Happy Hump Day. Why yes, I am an eagle. Have a pleasant day.

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Tuesday September 12, 2017

IMG_5834

Warm Up:

Agile 8

then as needed

Rack Position

T spine Roll

Ankles

Pigeon(:10)

Complex:

3 times through:

Muscle Clean

Front Squat

HP Clean Knees

HP Clean Thighs

Clean Pockets

Front Squat (:20)

Strength:

Clean to a heavy single then 8x1/5x1 @ 90%

Conditioning:

AMRAP 15 minutes of:

3 Clean x 70%

3  Burpees

3 Pull Ups

10 Swings

 

Add one to clean, burpee and pull ups each round.

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Happy Monday September 11, 2017

class

 Happy Monday everybody.

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Friday September 8th, 2017

IMG_5923

Don't worry, I'll clean it up.

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Thursday September 7 2017

images-1

 

See if you can figure out what the workout is.

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Happy Wednesday September 6th, 2017

Aranka

Thumbs up from Aranka!

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Tuesday September 5th, 2017

IMG_5792

Warm Up:

Animal Zoo Bear, inch worm, plus one.

Agile 8

2  min additional as needed. :12

Complex

3 rounds of:

5 Air Squats

10 Banded

Pause squats :20

Strength-Squat

Work to a heavy 5 or 8 then 3x8 or 4x5 x 85% :40

Conditioning:

Stations 3 rounds

45 seconds each of:

Row

KB Swings

Wall Sit

Sit Ups

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Friday September 1st, 2017

20170901-040720

 We will be there on Sunday for anoher FUN day! See you there.

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Thursday August 31, 2017

Mobility-Mornings

Warm Up

Catalyst Part 1

Burger W/Ux 3

then as needed:

T spine Roll

Banded

OH Lat Stretch

Ankles Banded (:10)

Complex:

3 times through:

Muscle Snatch

Snatch Balance

HPS Knees

HPS Thighs

Snatch Pockets

OHS (:20)

Strength:

Work to a heavy single then 8x1@ 80%

Conditioning:

14 min of:

12 Wall Ball

2  Push Ups

10 RIng Rows

1 HSPU

 

Each round add two push ups and one HSPU

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Wednesday August 30, 2017

Mobility-Mornings

Happy Hump day. 

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