Crossfit Guelph Blog

Daily updates about everything Crossfit

Monday December 18, 2017

Maddy

Way to go Maddy!

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Sunday December 17, 2017

Thank-YOU-1

Warm Up: Joints-Animal Walks-Medball fun

Auxiliary: Upside down is always fun. Let's work the progression. Pencil, Straddle, Pike, Tuck.

Strength: Work on a strength you have not been training during the last cycle.

Conditioning:  With a Partner You go I go!

50 Box Jump

40 Goblet Squats

30 RIng Rows 

20 High Five Burpees.

10 Sit Ups

 

 

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Friday December 15, 2017

Kids

Kids learning the basics.

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Thursday December 14, 2017

Thank-YOU

Something is coming. 10 years. Member appreciatiion. Keep your eyes on your email.

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Wednesday December 13, 2017

Gym

Happy Wednesday!

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Tuesday December 12, 2017

Krysia

Big shout outs to coach Steve and Matt K. You'll have to guess which Matt I mean. They both demonstrated that awesome thing called, not being an idiot" in their squatting today. Well done and Congratulations! Way to exemplify what we are all about. #fuckmyego Oh yeah, that's Krysia. She is 68 or 67 I always forget. She rocks.

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Monday December 11, 2017

day-11-

Way to go to everyone who is participating in the Advent Challenge. Day 11 is an easy one. Let's have everyone take part! Go to your instagram and share the Days challenge with someone you think would be a good addition to our community.

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Friday December 8, 2017

Day-7

Warm Up: Animal Walks, LImber 11

Aux: 5 KB DL, 10 BGBS, 15 Swings

Strength: Deadlift to a heavy single, then @ 85% 2 x AMRAP

Conditioning: Tabata Fun

Swing

Push Ups

Squats

 

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Thursday December 7 2017

Heater-going-in-tomorrow

It is an exciting day.  Thank you all for having been very brave. 

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Wednesday December 6 2017

day-6

Happy Wednesday! Stay Warm!

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Tuesday December 5 2017

Day-5

Happy Day 5 of our Advent Challenge.

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Monday November 4, 2017

MArk

Mark, thanks for being a good sport. Looking really solid! We spent some time really looking at Mark's Deadlift the other day. Technique before time!

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Friday December 1, 2017

Jusep

Warm Up:

Agile 8 + Leg Swings.

Auxiliary:

10 BGBS + Banded Hamstring x 2-3

Strength:

Deadlift-Work to a heavy single then 3 x AMRAP @ 80%

Conditioning:

Every minute on the minute for 12 minutes
First minute: 10 x Push press (155#/115#)
Second minute: 20 x KB swings (70#/50)
Third minute: 20 x Ball Slams

 

 

 

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Thursday November 30, 2017

IMG_6982

Happy Thursday. Gym is open but I will be next door mudding the other side.

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Wednesday November 29, 2017

Our gym.

Our new and "cozy" gym is coming to fruition. Soon it will be done.

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Tuesday November 28, 2017

The gang.

Warm Up:

Catalyst 

Auxiliary:

3 position cleans 3-5 times through adding load as appropriate.

Strength:

Work to a heavy clean then work reps at 80%

Conditioning:

Max Rounds in 12 minutes adding 1 rep per round of AM and HSP Swings stay constant.

1 x Athlete Maker

3 x HSPU

25 x KB Swings

Buy out:

Carry or mobility

 

 

 

 

 

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Monday November 27, 2017

This is how we roll.

This is how we roll. Awesome weekend with John Sutherland of Adaptive Body Works. Great times.

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Thursday November 23, 2017

Almost there.

We are not quite done.  We should be done by 12:00. Once again, we are open but I will be working. All things back to normal by Friday. My apologies. 

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Tuesday November 21, 2017

under-construction

Reminder, gym is open but classes are un coached.

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Monday, November 20. 2017

IMG_6860

95%.No fucking around!

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