Blog Archive

I originally wanted to compile all the video from our July 18-22 KidFit into one great promo video but there was just too much good stuff so I’ve broken it into 5 shorter videos to be posted over the coming days.

We had a great time running this program. My father used to tell me that the apple never falls far from the tree. If so, it is a big compliment to the parents of our participants because they were intelligent, energetic, enthusiastic and well-mannered.

We couldn’t have asked for a better group of kids so kudos to the families that raised them, you’ve much to be proud of!

Saturday

One of my good CrossFit friends recently pointed out to me that Saturday is the perfect day for a team workout. What other day of the week do we find such a mix of people? During the week most everyone falls into one of two categories, a morning person or an evening person, only on the weekends is the routine broken. I have recently attended a few weekend classes and thought to myself, who is that person, I’ve never seen them before? So, now is your chance to mingle. Try and find someone you haven’t met before to partner up with for this team workout:

Technique: Coach’s Choice

Workout: Tandem Trouble

In teams of two for time:

Partner A – 1 double wall ball (12lbs/20lbs), 1 kb swing (red/black)
Partner B – 1 double wall ball (12lbs/20lbs), 1 kb swing (red/black)
Partner A – 2 double wall balls (12lbs/20lbs), 2 kb swings (red/black)
Partner B – 2 double wall balls (12lbs/20lbs), 2 kb swings (red/black)
…
Partner A – 10 double wall balls (12lbs/20lbs), 10 kb swings (red/black)
Partner B – 10 double wall balls (12lbs/20lbs), 10 kb swings (red/black)
Partner A – 9 double wall balls (12lbs/20lbs), 9 kb swings (red/black)
Partner B – 9 double wall balls (12lbs/20lbs), 9 kb swings (red/black)
…
Partner A – 1 double wall ball (12lbs/20lbs), 1 kb swing (red/black)
Partner B – 1 double wall ball (12lbs/20lbs), 1 kb swing (red/black)

Sunday

I know that the coaches on Sunday may not be overly fond of its status as a make-up day. Often times this results in several different workouts being run at the same time, each requiring attention to different movement patterns. On the other hand, if there is a workout that you missed during the week that you really wish you could do, the make-up day provides a great opportunity. So, to make things a little more simple I am limiting the options.

Workout: Choose either Monday’s BC Day Special or Cindy. If you have done both of these workouts (first of all wow, your legs are far more resilient than mine) then work on your front squat 5 sets of 3 repetitions. That is all.

– Kermit

Most recently on WODHOG, find out whose mother is rapidly becoming a Canadian bestselling author, and meet 9-Toed Norm. Nutts Cup profiles, and more Nutts Cup details, will continue to be released via WODHOG, as well.

www.wodhog.ca

It’s Friday, time for a burner. Go at this one hard and I guarantee you will feel it! It bears a close resemblance to the original Sinister Six but with a few different movements. But before we get to the WOD, let’s take 15 minutes to play with weighted pull-ups. Grab the vests, dumbbells, weight belts, whatever! See how much you can do.

Technique: Weighted pull-ups

Workout: Sinister Six 2.0

6 rounds for time

6 pull-ups
6 toes to bar
6 burpees
6 kb swings (red/black)
6 box jumps (20″/24″)
6 lunges

Now my challenge to all the comic book geeks out there, identify the members of the Sinister Six (see picture below) and no naming Spider-man does not count, that’s a gimme.

-Kermit

Okay folks, time for some heavy oly lifting. Your mission, should you choose to accept it, is simple: work your power clean to the max!

Technique: Review power clean

Workout: 1 rep max power clean, take as many attempts as needed (provided you don’t spill into the next class)

Let’s see some new pb’s!

Now is anyone not looking forward to seeing the next installment of Mission Impossible?

– Kermit

Time for another body weight classic and an important benchmark workout. Before going any further I’d like to remind people to look after their hands or more specifically their calluses. It is no fun to tear and takes a while to heal up fully. I personally use a callus shaver (see below) with great results. I rarely ever tear, with the exception of muscle-ups and butterfly kipping which stresses a different part of the hand. If anyone else has suggestions for how to care for your hands please post to the comments section.

Technique: Handstands and handstand walking

Workout: Cindy

As many rounds as possible in 20 minutes of
5 pull-ups
10 push-ups
15 squats

-Kermit