Run to Slide

63 Kettlebell Swings

30 Pull Ups

Run to Stop Sign

43 Kettlebell Swings

20 Pull Ups

Run to Speed Bump

21 Kettlebell Swings

12 Pull Ups

Lift

Deadlifts

3*3*3*3*3

WOD

SDLHP (35#/45#) / Burpees 10-9-8-7-6-5-4-3-2-1

or

Deadlifts (95#/135#) / Burpees 10-9-8-7-6-5-4-3-2-1

The other week, coach Kalec had written an article about how to handle stress in your life and how CrossFit can help you achieve that goal and be more efficient in your life.

…how do you learn to suppress your stress and procrastination? I find that nothing works better than the oldest saying in the world: “Practice makes perfect.” I find that working out in intense situations (such as I did when I was diving) helps to handle stress. I discovered CrossFit, a new method of working out using functional movements at high-intensity really helps out with getting things done in life. This allows you to get into that “oh god I don’t wanna do this” situation three to five times a week and teaches you to just buckle down and get it over with.

Read the whole article on the MediaMiser blog

25 Back Squats (3/4 body weight)
10 Box Jumps (low but QUICK)
20 HSPU
20 Pull Up
80 KB – Swing

Heavy back squats followed immediately by quick box jumps teaches your muscle memory to be quick and agile when they are tired. The handstand pushups and pullups are just to fatigue the arms so people learn to use their hips when they do KB-swings instead of muscling it with their arms

AMRAP – 15 mins
13 Wall Balls
11 Kb – Swings
9 Push ups
7 Box Jumps

Gatineau QC | Ottawa ON

The Triple Threat workout.

Do all 3 workouts back to back … to back. Your time is scored for each workout, but the time never stops. So when your done one workout, move on to the next one as fast as you can.

Workout 1
3x
10 Burpee Box Jumps (2x 45# plates)
10 Pull Ups

Workout 2
21-15-9
Knee to Elbows
Clean & Jerk (115 / 65)

Workout 3
Shuttle sprints in parking lot.
guys move 20 # med balls, girls move 15 # med balls

Today is Carly’s birthday !!!

Carly is l’usine Gatineau / CrossFit Ottawa’s new coach and comes to us with a kinesiology degree and is a certified personal trainer and a fitness and sports instructor for the Canadian Forces. Carly is also CrossFit level 1 certified and CrossFit kettlebell certified.

Read her entire bio here.

In honor of Carly’s B-Day, CrossFit Ottawa decided to do a birthday WOD consisting of 28 movements, performed 28 times each. Being split into teams, it was Boys vs Girls and the rule is that one person works, while the others encourage / rest and you have to tag another team member in, before you can take a break.

Carly’s bday WOD  -  28 of each
———————-

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Ottawa On | Gatineau Qc

Move 10,000 pounds from the ground to over your head. Doesn’t matter what you use, what weight it is, how you move it, so long as you move a total of 10,000 pounds from the ground to above your head.

Example: if you use 115# barbell: that’s 86 reps + another 110#

I have the power of the gods!

Mark, Natalie, Adam, Sam