CrossFit Toronto

Friday, May 18, 2012

Machiko Emoto — Thu, 17 May 2012 23:00:30 +0000

Strength and Conditioning Stream

Front squat 3 reps @ 70% 1RM, 3 reps @ 80% 1RM, 3 reps or more @ 90% 1RM

Front squat; as many reps as possible @ 55% 1RM

Hollow rock 3×15 reps

rest 5 minutes

Complete 3 rounds for time of:

50m Farmer’s carry (65% bodyweight)
15 GHD hip extensions
10 Kettlebell snatch / side (boys: 24kg; girls: 16kg)

Weightlifting Stream

Muscle snatch; heavy single; 2×1 rep @ 90% of the heavy single
2-position clean (floor, mid-thigh) 5 sets @ 65%
Jerk 3 reps @ 70%, 75%, 3×2 reps @ 80%

rest 5 minutes

Complete 3 rounds for time of:

50m Sprint
10 Walking lunges
2 Rope climbs

Weekend Update

John Vivian — Thu, 17 May 2012 21:25:14 +0000

Picture found at thesuper70s.blogspot.ca

We have a couple of schedule changes for the upcoming long weekend (May 19 – May 21).

Here’s the rundown:

Yoga is cancelled on Saturday. It’s back on regular schedule next week.
Monday CrossFit Classes are cancelled, except for a 9am class that everyone is welcome to jump in on.
Sunday classes are unaffected.
Life resumes as normal on Tuesday.

Thursday, May 17, 2012

Machiko Emoto — Wed, 16 May 2012 23:00:58 +0000

Join us today for the Raymond Fundraiser Workout!!!

A special WOD for Raymond Taavel will be running all day at the gym. Both members and non-members alike are welcome for this event for the International Day Against Homophobia & Transphobia!!

Strength and Conditioning Stream

Bench press 3 reps @ 70% 1RM, 3 reps @ 80% 1RM, 3 reps or more @ 90% 1RM

Barbell row 5×8-12 reps

rest 5 minutes

Raymond

Complete 5 rounds for time of:

10 Pull-ups
10 Burpees
10 Thrusters
10 Sit-up
10 Box jumps

Weightlifting Stream

Front squat 5×3 reps @ 75%
Snatch push press 5×5 reps @ 73%
Clean pull 5×5 reps @ 93% of clean
Hanging leg raise 3×15 reps
Back extension 3×15 reps

Wednesday, May 16, 2012

Machiko Emoto — Tue, 15 May 2012 23:00:39 +0000

Conditioning workout

800m run for time and rest 90 seconds

400m run for time and rest 60 seconds

200m run for time

rest 2 minutes

Complete 3 rounds for time of:

10 Knees to elbows
10m Long jumps

rest 2 minutes

Complete as many rounds as possible in 10 minutes of:

21 Wall ball shots (10′ target)
15 Double-unders
9 Pull-ups

Tuesday, May 15, 2012

Machiko Emoto — Mon, 14 May 2012 23:00:57 +0000

Strength and Conditioning Stream

Power clean 3 reps @ 70% 1RM, 3 reps @ 80% 1RM, 3 reps or more @ 90% 1RM

Clean grip sots press 5×5-8 reps

Dumbbell Chinese row 3×8-12 reps / side

rest 5 minutes

Complete as many rounds as possible in 10mintues of:

5 Box jumps (as high as possible)
5 Clapping push-ups
5 Dumbbell muscle snatch / side

Weightlifting Stream

Snatch high-pull + muscle snatch 4 sets @ 70% of muscle snatch
3-position snatch (floor, knee, mid-thigh) 5 sets @ 70%
Power jerk + jerk 4 sets @ 75% of jerk

rest 5 minutes

Complete the following for time:

Kipping pull-ups: As many consecutive as possible
Row for as many calories as pull-ups in this round (up to 25)

Notes:

Repeat the couplet until reaching a total of 60 pull-ups or max of 8 minutes.

Weightlifting Competition Recap

John Vivian — Mon, 14 May 2012 14:00:34 +0000

It Was a Good Day

We had a great weightlifting event over the weekend! There were some impressive lifts from experienced competitors, and a phenomenal showing from first-time lifters!

Many thanks go to Hani Kanama from Kanama High Performance! Not only did Hani and his crew run an excellent show, they made sure to educate newer lifters in the ways of the sport.

Video Playlist

We’ve built a playlist on Youtube of videos from the weightlifting competition for your viewing pleasure.

The Winners

Special recognition goes to our winners:

Best Female Overall and Best Female Technique: Virginia Ki with a total of 144kg!
Best Male Overall and Best Male Technique: Peter Roberts with a total of 213kg!

Women’s Standings

Competitor	Snatch	Clean & Jerk	Total
Nikki Eckerbrecht	47kg	62kg	109kg
Joanie Gaudreau	51kg	66kg	117kg
Virginia Ki	63kg	81kg	144kg
Karen Ko	43kg	64kg	107kg
Sandra Paonessa	41kg	55kg	96kg

Men’s Standings

Competitor	Snatch	Clean & Jerk	Total
Alex Archibald	88kg	115kg	203kg
Ryan Kelly	95kg	110kg	205kg
Scott Manderson	74kg	102kg	176kg
Fernando Mendoza	85kg	100kg	185kg
Brad Miner	50kg	68kg	118kg
Peter Roberts	93kg	120kg	213kg
Dylan Sawyer	77kg	106kg	183kg
Christopher Smith	65kg	91kg	156kg
Moe Souss	63kg	77kg	140kg
Felix Sun	73kg	93kg	166kg
Eddie Warne	85kg	125kg	210kg
Joseph Wilson	66kg	91kg	157kg

Monday, May 14, 2012

Machiko Emoto — Sun, 13 May 2012 23:00:26 +0000

Strength and Conditioning Stream

Push press 3 reps @ 70% 1RM, 3 reps @ 80% 1RM, 3 reps or more @ 90% 1RM

Behind the neck push press 5×8-12 reps

Strict chin-up 3×10 reps, unbroken

rest 5 minutes

Complete 8 Tabata intervals at each station:

Weighted sit-up
Kettlebell swing (boys: 32kg; girls: 24kg)

Weightlifting Stream

Back squat 5×4 reps @ 75%
Push press 5×5 reps @ 70%
Snatch pull 5×5 reps @ 90% of snatch
Weighted sit-ups 3×10 reps

Sunday, May 13, 2012

John Vivian — Sat, 12 May 2012 23:00:43 +0000

Strength and Conditioning Stream

Muscle snatch 5×5 reps

Snatch push press 5×5 reps

rest 5 minutes

Complete 2 rounds for time of:

15 Thrusters (half body weight)
12 Pull-ups
9 Box jumps

*Repeat the 2 rounds 2 more times.

*Rest 2 minutes after every 2 rounds.

Saturday, May 12, 2012

Machiko Emoto — Fri, 11 May 2012 23:00:14 +0000

Strength and Conditioning Stream

Spend time mobilising. You know you don’t do enough of it!

Weightlifting Stream

Snatch, find 1RM

Clean & Jerk, find 1RM

Saturday Classes Cancelled

John Vivian — Fri, 11 May 2012 13:39:41 +0000

Please note that all classes are cancelled on Saturday, May 12, 2012.
We’re back to regular schedule on Sunday.

If you’ve already blocked off some time to come in, why not swing by and cheer on our weightlifting competitors?!