December 31, 2013

Happy New Years!!!

Strength:

Back Squat

5-3-2-2-2-1

WOD:

4 Rounds

1 Minute Max Calorie Row

1 Minute Max Box Jumps

1 Minute Max Wall Balls

1 Minute Rest

Compare to October 29, 2013

December 30, 2013

Pain Family Throwdown

Strength:

Clean

2-2-2-2-2

WOD:

100 Double Unders

21-15-9

Front Squat

Pull Up

December 28, 2013

Working off the holiday feasting!

Strength:

Power Clean

3-3-3-3-3

Barbell Row

5-5-5-5-5

WOD:

10 Minute AMRAP

12 Pull Ups

12 Burpees

But What Do You Do for Cardio?

December 27, 2013

Classes Today:

9:15 AM, 12:00 PM & 5:15 PM

Christmas Eve Hopper WOD

Strength:

Push Jerk

5-5-5-5-5

WOD:

10-9-8-7-6-5-4-3-2-1

Deadlift (185/135)

Toes to Bar

Between each movement Overhead Lunge 10 Meters

How to Recover from Holiday Overindulgence

December 25, 2013

Merry Christmas!

Enjoy the day!!1

December 24, 2013

Some of the ideas. We will be drawing 3-4 of them

We will be doing a WOD taken from a Hopper. It will be a team WOD. One last time to have fun before Christmas.

Happy Holidays!!!

December 23, 2013

Sorry about the late post. Didn't have power for the last few days!

Strength:

Clean + Jerk

3+2 - 3+2 - 3+2

WOD:

Open 13.3

12 Minute AMRAP

150 Wall Balls

90 Double Unders

10 Muscle Ups

December 21, 2013

Strengtth:

5X5 of either Squat, Deadlift or Strict Press.

WOD:

Parter WOD TBA

Most Googled Diets of 2013

December 20, 2013

Strength:

Overhead Squat

5-5-5-5-5

WOD:

"Isabel"

30 Snatches for time

Another Reason Why Bacon is Great

December 19, 2013

Strength:

Back Squat 

10 X 3 @ 60%

WOD:

15 Minute AMRAP

12 Front Squat

10 Push Press

8 Burpee over Bar

Women, Body Image and Media

December 18, 2013

Strength:

Snatch (Power or Full)

2-2-2-2-2

Muscle Up Progressions/Pull Up Technique

WOD:

On The Minute X 10

20 Kettlebell Swings (53/35)

Compare to October 15

December 17, 2013

Strength:

Push Press

5-5-5-5-5

WOD:

4 Rounds

25 Wall Balls

15 Deadlift (185/135)

Rest 1 Minute

In Defense of Your CrossFit Cult

December 16, 2013

Enjoying the outdoors on rest day!!

Strength:

Front Squat

5-5-5-5-5

Barbell Row

5-5-5-5-5

WOD:

12 Minute AMRAP

8 Knees to Elbows

10 Pistols (5 a side)

12 Kettlebell Snatches (6 a side)

December 14, 2013

WOD:

Fight Gone Bad

3 Rounds of 1 minute at each exercise. Count your reps for a total at the end of each round.

Wall Ball (20/14)

Sumo Deadlift High Pull (75/55)

Box Jump (20)

Push Press (75/55)

Row for calories

Rest 1 minute between rounds

The social will begin around 7:00 PM at the gym! See you there

December 13, 2013

WOD:

Part A

5 Rounds

10 Power Clean

15 Chest 2 Bar Pull Ups

Part B

10 Rounds

30 Seconds Max Double Unders

30 Second Rest

On Saturday December 14 we are hosting "Bring A Friend" WOD at 10:00 AM. Bring a fried who wants to try CrossFit so we can show them how much fun we have. Then at 7:00 PM we are hosting a sociable at the gym. Bring some drinks and appetizers to celebrate the holiday season.

December 12, 2013

Happy Birthday Tera,

Strength:

Deadlift

1-1-1

WOD:

"Tabata to 100"

Thrusters (95/65)

Complete 100 reps of Thrusters in tabata format (20 second work, 10 second rest) until you reach 100

 Compare to July 16

You can thank Tera for this wod!

December 11, 2013

Strength:

Back Squat

1-1-1-1-1

Barbell Row

5-5-5-5-5

WOD:

3 Rounds

3 Minute AMRAP

3 Power Snatch

6 Push Ups

9 Air Squats

1 Minute Rest

Keeping the Weight On

December 10, 2013

Strength:

Clean

1-1-1-1-1

Strict Pull Up

3 X Max Sets

WOD:

3 Rounds

25 Sumo Deadlift High Pull (70/53)

20 Burpees

Should You Be Eating High Fat Dairy?

December 09, 2013

Our new space

Strength:

Strict Press

1-1-1-1-1

WOD:

10 Minute AMRAP

7 Shoulder to Overhead

9 Box Jumps

12 Kettlebell Swings

Its finally ready. 5 years waiting for this!!
I want to thank everyone who helped us on Saturday. We are very excited to be in this spot that we can finally call our home. It has been a long time coming for this and its finally here. A special thank you to Peter and Carol (also known as mom and dad), Jim and Brian for all the extra hours you guys put in to help us get ready.
We also want to thank all the members at the gym. You guys are what makes this so much fun and we are so proud of the community we are building here. We also want to say thank you to the first members who were coming to us in the beginning. Your support has been the best and I can't thank you enough. We look forward to the next chapter at CrossFit Limestone!

December 07, 2013

Strength:

Power Snatch

3-3-3-3-3

WOD:

15 Minute AMRAP

40 Back Squats (95/65)

40 Burpee Over Bar

40 Kettlebell Snatch (53/35)

40 Kettlebell Swings (53/35)

What is Sexy?

December 06, 2013

Strength:

Turkish Get Up

3-3-3

WOD:

"Fran"

21-15-9

Thrusters (95/65)

Pull-Ups

December 05, 2013

New location will be ready on December 09!

Strength:

Clean Jerk 

5 Sets of 2+1

WOD:

5 Rounds

40 Meter Front Rack Walking Lunge (max weight)

Max Ring Push Ups

Rest 3 Minutes

Hey Everyone!

On Saturday starting at 12:00 PM we will be moving our equipment to the new location. If you are around please come help. There will be pizza and beer at the end of the move. 

December 04, 2013

Strength

Deadlift

5-5-5-5-5

WOD:

3 Rounds

15 Power Snatch (95/65)

15 Front Squat (95/65)

15 Toes to Bar

December 03, 2013

The aftermath of rowing and wall balls

Strength:

5 Rounds

5 Deadlift

5 Hang Power Clean

5 Front Squats

5 Push Press

Rest two minutes between each set. 

WOD:

30-20-10

Burpee

Kettlebell Swing

December 02, 2013

Strength:

Overhead Squat

5-5-5-5-5

WOD:

On The Minute X 20

Odd - 15 Calorie Row

Even - 15 Wall Balls

November 30, 2013

Strength:

Back Squat

3-3-3-3-3

Barbell Row

5-5-5-5-5

WOD:

8 Rounds

15 Kettlebell Swings

10 Slam Balls

1 Gasser

Rest 30 Seconds

We will be starting a Food Drive at the gym. We will have a box that you can donate non-perishable food items to. Lets try to donate as much canned veggies and meat as we can.

November 29, 2013

Warming up with mobility!

WOD:

"The Chief"

5 Rounds

3 Minute AMRAP

3 Power Clean (135/95)

6 Push Ups

9 Air Squats

Rest 1 Minute

5 Things you can do each day! (includes deep squatting and squeezing the butt)

November 28, 2013

New Toys

Strength:

6 Sets Max Pull Ups

Rest two minutes between sets

WOD:

7 Minute AMRAP

10 Push Jerks

10 Toes 2 bars

Scaling and Power in CrossFit

November 27, 2013

Stephane, Bob and Amy discussing evil WODs

Strength:

Strict Press

3-3-3-3-3

WOD:

1000 Meter Row for time

Rest 4 Minutes

100 Ketltlebell Snatches for time

Every minute do 8 goblet squats

November 26, 2013

Strength:

Front Squat

3-3-3-3-3

WOD:

100 Double Unders

75 Sumo Deadlift High Pull (53/35)

50 Hand Release Push Ups

25 overhead Squats (115/75)

Are Oreos as Addictive as Cocaine?

November 25, 2013

Pain Boys at the weekend competition

Strength:

3 Power Snatch

On The Minute X 9

WOD:

10 Thrusters (95/65)

10 Pull ups

15 Thrusters 

15 Pull Ups

10 Thrusters

10 Pull Ups

November 23, 2013

Strength:

5X5 Choice - Pick either a squat, Press or a Pull

WOD:

8 Rounds

250 Meter Row

8 Shoulder to Overhead (115/75)

8 Toes to Bar

Good luck to all the athletes taking part in the competition today!!!

November 22, 2013

The "Pain" Corner

"Helen"

3 Rounds

400 Meter Run

21 kettlebell Swings (55/35)

12 Pull Ups

Rest 3 Minutes

"Annie"

50-40-30-20-10

Sit Ups

Double Unders

November 21, 2013

Strength:

Snatch (Full or Power)

3-3-3-3-3-3

WOD:

Front Squat (135/95)

Ring Dip

20-15-10

Exercise May Boost a Baby's Brain

November 20, 2013

Pull Up progressions

Strength:

5 Rounds

3 Strict Press

3 Push Press

3 Push Jerks

Increase weight every round

WOD:

5 Rounds

10 Deadlift (225/155)

10 Kettlebell Snatches Left Arm

10 kettlbell Snatches Right Arm

November 19, 2013

Nap Time

Strength:

Pull Ups

6 Sets

Work on strict. If you can do 5 strict then practice kipping.

WOD:

21-15-9

Overhead Squats (95/65)

Bar Over Burpees

Rest 3 Minutes

21-15-9

Weighted Walking Lunge

Knees to Elbows

November 18, 2013

Strength:

3 Power Clean and Jerk

On The Minute X 7

Back Squat

5-5-5-5-5

WOD:

4 Rounds

20 Kettlebell Swings

20 Air Squats

10 Push Ups

Level 1 - Power Clean

November 16, 2013

Strength:

Clean

3-3-3-3-3

WOD:

6 Rounds

1:00 Minute Max Calorie Row

1:00 Minute Max Reps Thrusters (75/45)

1:00 Rest

Level 1 - Clean

Open Gym 12:00 - 2:00

Hope to see everyone out tonight at the gym for the sociable!!!

November 15, 2013

Strength:
Front Squat
5-5-5-5-5

WOD:
3 Rounds for time
10 Overhead Squats (95/65)
20 Pull Ups
40 Double Unders

Remind about the Sociable on Saturday Night at 7 PM at the gym. BYOB and appetizers

November 14, 2013

Last night of Barbell Club

Skill:

Strict Handstand Push Up

On The Minute X 10

3 - 6 Reps

WOD:

12 Minute AMRAP

10 Pistols (5 per side)

20 Burpees

30 Kettlebell Swings (53/35)

November 13, 2013

J.P attacking the Wall Balls

Strength:

Work up to a 1 Rep Max Back Squat

On The Minute X 8

3 Push Jerks

WOD:

3 Rounds

:45 seconds Max reps Burpee Box Jumps

Rest 15 Seconds

:45 Seconds Max reps Double Unders

Rest 15 Seconds

November 12, 2013

Strength:

Deadlift

1-1-1-1-1

WOD:

21 Power Snatch

30 Wall Balls

15 Power Snatch

20 Wall Ball

9 Power Snatch

10 Wall Ball

November 11, 2013

Hero WOD:

In Hour of Remembrance Day we will be doing a Hero WOD!

Regular Schedule today!

November 10, 2013

Strength:

3-5 Strict Handstand Push-ups

On The Minute for 10 Rounds

WOD:

Coaches Choice

Open Gym 12:00 - 2:00 PM

Three Obvious Tips for Fat Loss

November 09, 2013

Sweat Angel

Strength:

Front Squat

5-5-5-5-5

WOD:

3 Rounds

800 M Run

15 Overhead Squats (95/65)

Level 1 - Overhead Squats

Open Gym today 12:00 - 2:00

November 08, 2013

Strength:

Turkish get Up

3-3-3

WOD:

"Pain Cave"

3 Rounds

500 Meter Row

8 Power Clean (155/115)

12 Burpees

Rest Two Minutes

Record your rounds and post to comments

Sociable at the gym on Saturday November 16. We are celebrating the new location, Barbell Club PR's and Bonnie taking "a leave of absent". It will be a potluck starting at 7:00 PM with BYOB. 

November 07, 2013

Strength:

Strict Press

5-5-5-5-5

WOD:

Tabata

8 Rounds of 20 seconds o work followed by 10 seconds of rest.

Row for meters

Double Unders

Toes to Bar

Air squats

Top Ten Mistakes CrossFitters Make

November 06, 2013

Congratulations Kira on the NYC Marathon

Strength:

6 Rounds 

On The Minute 3 Hang Power Snatch

Back Squat

5-5-5

WOD:

2 Rounds

4 Minute AMRAP

10 Thrusters (95/65)

15 Sit-Ups

Rest 2 Minutes

Level 1 Skill - Power Snatch

November 05, 2013

Strength:

Power Clean

3-3-3-3-3

WOD:

3 Rounds for Time

40 Kettlebell Swings 

30 Wall Ball

20 Burpees

10 Pull-Ups

November 04, 2013

Strength:

Deadlift

5-5-5-5-5

WOD:

10-9-8-7-6-5-4-3-2-1

Front Squat (95/65)

Push Press (95/65)

Leve1 1 Skill:

Front Squat

November 03, 2013

Strength:

Pull Up

7 X 5 - 10 Strict Pull ups

On The Minute

WOD:

Coaches Choice

We have Open Gym times are the weekends from 12:00 - 2:00 PM. Great time to work on your skills, any missed WODs or do some lifts. A coach will always be present during these times. 

A Sugary Drink Tax for the British

November 02, 2013

Barbell Smash

Strength:

Handstand Push-Up

3-5 Every Minute for ten minutes

WOD:

5 Rounds

10 Power Snatch (115/75)

20 Kettlebell Swings (53/35)

Level 1 Skill:

Power Snatch

November 01, 2013

WOD:

"Jackie"

1000 Meter Row

50 Thrusters (45lb)

30 Pull Ups

Happy Birthday Amy!!!

October 31, 2013

Strength Day:

Overhead Squat

3-3-3-3-3

Push Press

5-5-5-5-5

On The Minute X 16

Odd - 5-10 Toes to Bars

Even - 30 Double Unders

Overhead Squat Mobility

October 30, 2013

Strength:

Clean

2-2-2-2-2

WOD:

30 Thrusters (115/75)

50 Burpees

70 Walking Lunge Steps

How to memorize a shuffle deck of cards in 60 seconds - Tim Ferriss

Level 1 Skill - Thruster

October 29, 2013

Morning Mobility

Strength:

Deadlift

3-3-3-3 @85

WOD:

4 Rounds

1 Minute Max cal row

1 Minute Max Box Jumps

1 Minute Max Wall Balls

1 Minute Rest

October 28, 2013

Good Bye!

Strength:

Back Squat

3-3-3-3

WOD:

21-15-9

Power Clean (135/95)

Toes to Bar

Level 1 Skill - Power Clean

October 27, 2013

Today is the last workout at the Live Well!!!

WOD:

Surprise WOD from the trainer (hint: it depends on the weather)

It's ready!

October 26, 2013

Strength:
Sumo Deadlift
3-3-3 @85%

Skill:
Handstand Push-ups

WOD:
50 Push Press (75/45)
50 Box Jumps

50 Burpees

Team USA trains for the CrossFit Invitational

"You are never going to get better if you don't train with other people"

-Jason Khalipa-

October 25, 2013

WOD:

"Isabel"

30 Snatches for Time

10 Minute time cap

Please take a look at schedule and notice the time changes for our new location. We are pumped for it. 

Learning after exercise - How exercise helps our brain!!

October 24, 2013

Reminder that we start classes at 1121 John Counter Street on October 28

Strength:
Back Squat
1-1-1-1-1

WOD:
6 Rounds
10 Front Squat (95/65)
10 Kettlebell Snatch Left Arm (53/35)
10 Kettlebell Snatch Right Arm (53/35)

October 23, 2013

A beautiful morning at Memorial Centre

Strength:

Strict Press

1-1-1-1-1

WOD:

5 Rounds

5 Deadlifts (225/185)

10 Burpees

20 Air Squats

Today is the last morning of the Endurance WOD at Memorial Park. We will be moving it to indoors to our gym on Wednesday mornings.The class will consist of a strength piece and then an high intensity interval metcons that will most likely include rowers. Hope to see you out!!!

October 22, 2013

Strength:

Pull Ups

6-6-6-6-6

Ring Dip

8-8-8-8-8

WOD:

Thruster

10-8-6-4-2

Kettlebell Swing

50-40-30-20-10

We will be adding a Beginner Class starting in the new location. These classes will be for people who have been doing CrossFit for less than 6 months and want to practice the skills. They will be on Monday's and Wednesday nights at 6:15 PM. The WOD's will be adjusted also to to focus more on technique.

October 21, 2013

The pull up rig is waiting for you!!!

Strength:

Front Squat

15 Minutes to achieve 1 rep max

WOD:

5 Rounds

10 Power Clean (135/95)

15 Push Ups

Embracing IMF (Intermittent Media Fasting): Tips for Intermittent Fasting with your social devices

October 20, 2013

Saturday morning throwdown

Strength:

Push Press

3-3-3-3-3

WOD:

50 Wall Balls

30 Box Jumps

30 Wall Balls

20 Box Jumps

10 Wall Balls

10 Box Jumps

October 19, 2013

Strength:

Cleans

3-3-3-3-3

WOD:

8 Minute AMRAP

6 Front Squat (155/115)

8 Box Jumps

12 Double Unders

October 18, 2013

WOD:

"Grace"

30 Clean and Jerks for time

Ten minute time cap!

Then at the ten minute time cap

"Helen"

3 Rounds

21 Kettlebell Swings

12 Pull-Ups

Hey Everyone, please click on the link below to fill out a survey about our schedule for our new location. Moving date will be October 28. 

Survey for the schedule

October 17, 2013

Strength:

Deadlift @ 80%

5-5-5-AMRAP

WOD:

3 Rounds for reps

1 Minute of each movements

Push Jerk (135/95)

Pull Up

Sumo Deadlift High Pull (115/85)

1 Minute Rest

Posture and Overhead Squats

October 16, 2013

I love Burpees 

Strength:

Split Jerk

1-1-1-1-1

WOD:

10 Minute AMRAP

3 Overhead Squat

3 Box Jumps

3 Push Ups

Increase by three every round

Example: 3 OH squats, 3 box jumps, 3 push ups, 6 OH squats, 6 box jumps, 6 push ups....

October 15, 2013

Strength:

10 Rounds X OTM

3 Power Clean

Back Squat 

20 Rep Max

WOD:

10 Rounds X OTM

20 Kettlebell Swings

October 12, 2013

Strength:

Overhead Squat

5-5-5-5-5

WOD:

8 Minute AMRAP

8 Deadlift (185/135)

12 Push Ups

The Negative Effects of Being Hyperconnected

October 11, 2013

Strength:

Turkish Get Up

5-5-5

WOD:

"Embrace the Suck"

20 Minute AMRAP

5 Thrusters (95/65)

7 Hang Power Cleans (95/65)

10 Sumo Deadlift High Pull

Compare to June 21

October 10, 2013

Strength:

Every Minute on the Minute X 16

Odd - 5 - 10 strict pull-ups

Even - 5 -15 push ups

WOD:

50 Kettlebell Swings

Then

21-15-9

Wall Balls

Burpees

Competing and Training: The Difference

October 09, 2013

Strength:

Sumo Deadlift

3-3-3

WOD:

20 Walking Lunge

50 Double Unders

20 Walking Lunge

40 Double Unders

20 Walking Lunge

30 Double Unders

20 Walking Lunge

20 Double Unders

20 Walking Lunge

10 Double Unders

October 08, 2013

Strength:

Every minute on the minute for 10 minutes

5 Front Squats

WOD:

3 Rounds

10 Shoulder to Overhead (115/85)

20 Box Jumps (24/20)

30 Air Squats

October 07, 2013

CrossFit Limestone at Run for the Cure

Strength:

Power Snatch

3-3-3-3-3-3

Clean Pulls

3-3-3-3

WOD:

3 Rounds

10 Kettlebell Push Press

15 Double Kettlebell Swings

October 05, 2013

7 Rounds

First Minute

Max Reps Thrusters (115/75)

Second Minute

200 Meter Run

Third Minute

15 Kettlebell Swings (53/35)

We finally will be moving to a new location!
It is on John Counter Street just off of Division. it is only 8 minute drive from downtown. We are hoping to be moved into the new location by end of October. 

Photo of our new location

October 04, 2013

Skill:

Handstand Push-Up

WOD:

"D.T"

5 Rounds

12 Deadlift (155)

9 Hang Power Clean (155)

6 Push Jerks (155)

Click here for the original post of this Hero WOD

October 03, 2013

Strength:

Push Press

5-5-5-5-5

WOD:

Tabata Something Else

8 Rounds of :20 work and :10 rest

Kettlebell Snatch Right Arm

Kettlebell Snatch Left Arm

Squat

Push Up

We will be adding Sunday classes starting October 20.

October 02, 2013

Strength:

3 Rounds

On The Minute

First Minute - 2 Power Cleans

Second Minute - 4 Power Cleans

Third Minute - 6 Power Cleans

Repeat for two more rounds

Snatch Press

2-2-2-2-2

WOD:

8 Minute AMRAP with partner

One partner runs 200 meters, other rest.

The Functional Movement Screen

October 01, 2013

Strength:

Deadlift

5-5-5-5-5

WOD:

On The Minute for 10 minutes

Do 8 Burpees and then Single Arm Kettlebell Thrusters

Post Total Reps

Ever Heard of "Mountain Dew Teeth?"

September 30, 2013

Strength:

Back Squat

5-5-5-5-5

WOD:

50 Overhead Squats (95/65)

50 Push Ups

50 Box Jumps (24/20)

50 Kettlebell Swings (24/32)

Some Things Are Different in Canada!!

September 28, 2013

30 Rounds

Perform 1 Rep of Following Complex every :30 seconds

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

Engineering a High Quality Sleep

September 27, 2013

Strength:

Snatch Complex

WOD:

3 Rounds

40 Double Unders

15 Push Ups

10 Power Cleans (135/95)

Snatch Lingo and Learning the Snatch

September 26, 2013

Strength:

Overhead Squat

3-3-3-3-3

Pull Up

5-5-5-5-5

WOD:

8 Minute AMRAP

8 Push Press

16 Pistols

Your Pain Tolerance???

September 25, 2013

Strength:

Thruster

3-3-3-3-3

WOD:

15 Min AMRAP

10 Burpees

15 Wall Balls

30 Overhead Walking Lunge (45/25)

What Is The Origin of Cancer?

September 24, 2013

Strength:

Split Jerk

2-2-2-2-2

WOD:

20 Power Snatches (115/85)

800 M run

20 Power Snatches (115/85)

Today is Toonie Tuesday! Please donate a Toonie for CrossFit Limestones Run For the Cure

7 Reasons Why Fat is Great for You