CrossFit Pickering and Pilates Pickering

From the CrossFit Games 2010

For time:

Run 1200 meters

63 Kettlebell swings, 1.5 pood

36 Pull-ups

Run 800 meters

42 Kettlebell swings, 1.5 pood

24 Pull-ups

Run 400 meters

21 Kettlebell swings, 1.5 pood

12 Pull-ups

CFSB - O/H squat and team wod

Overhead Squat

3 x 3

Backsquat

1 x 20

 

Teams of 2:

30 Med ball sit up each

30 wall ball each ( 1 person working at a time)

30 med ball squats with a throw to your partner– stand 6 feet apart.

why women can't lose weight

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/26/Top-10-reasons-how-women-get-fatter-despite-good-intent.aspx

Mark Gleason posted this on facebook. i had to post here too!

Marta's granola recipe:

Here is my granola recipe. Now I do use a little bit of maple syrup... but otherwise this rocks.

heat oven to 350. line a cookie tray with parchment paper.

1 cup of each: pecans, hazelnuts, sliced almonds, pumpkin seeds, sunflower seeds.

1 cup of oats - if you don't eat grains at all, then skip this!

large or medium cut unsweeted coconut

1/2 cup of flax seed meal

2 tsps of cinnamon

mix this together in a large bowl.

mix: 1 cup of maple syrup and 1/2 cup of oil and 2 tsp of vanilla

heat over medium heat until warm.

pour over nut mixture, mix well, then spread it out on cookie sheet.

bake for 10 minutes, check it, and stir it.

Now here is the important part:  put it in the oven for another 5 minutes. check it again.  This burns FAST! so cook it until it's light brown. remove from the over and stir in dried blueberries.

let cool and store in an airtight container.  Great with Liberte Plain Yogurt!

300

25x Pull-ups 

50x deadlifts - 135 lbs

50x Push-ups

50x Box Jump @ 24” box 

50x Floor Wiper @ 135lbs

50x KB Clean and Press @ 36lbs

25x Pull-ups

300 reps total

 

Jacob's Ladder... with a barbell.

CLASS TODAY IS AT 11 AM.  SLEEP IN AND COME OUT!

 

One from the nice folks at Crossfit Vancouver. doesn't it sound like fun?

How far can you go in 12 minutes?

 Guys start with 55 lbs and girls 35 lbs. Increase by 10 lbs every round.

 5 deadlifts

5 cleans (power or squat, whatever is necessary)

5 front squats

5 pushpress

bench

Bench

1 1 1 1 1

 

3 rounds of 1 minute of:

 Ab mat sit ups

Dips

Knees to elbows

L sits

1 minute rest

Snatch + team wod

4:30 pm class is cancelled today!!!! Class on saturday is at 11 am.

Snatch

3 x 3

Team wod:

 12 mins time limit- 3 stations: 200 m sprint, sit ups, kettlebell swings.

While one team member sprints the other do either sit ups or kb swings, when runner returns takes over sit ups, sit ups moves to KB swings, and KB swings moves to sprint. score is total sit ups plus total KB swings

CFSB - Push Press + mary

Push press

3 x 4

 

Mary

as many rounds as possible in 20 minutes

 

5 Handstand push-ups

10 1-legged squats

15 Pull-ups

CFSB - Backsquat

Backsquat

3 x 5

then

1 x 15-20

Row 200o meters

Cindy is a Jerk

1 Clean and Jerk (155/105 lbs)

1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

2 Clean and Jerk

1 Round of Cindy

3 Clean and Jerk

1 Round of Cindy

Keep climbing ladder until you hit 10 C & J and 1 round of Cindy

Cleans can be power or squat