crossfitguelph

September is here.

2011-09-04T20:07:00.000-07:00

Greetings everyone

We are launching our new website on or around the 10th. With it will come some procedural changes. Starting at months end dues will be collected monthly and withdrawn directly form credit cards or bank accounts.

We are also offering a monthly On Ramp program and a trial 9:00 A.M class Tues and Thurs beginning on Tuesday the 13th.

Our kids class is also officially running. Monday/Wednesday/Friday from 4-4:45 ages 10ish-14ish.

August is here

2011-08-03T07:19:00.000-07:00

August is upon us and with it the last month of Holidays. Time to gear up for the unofficial New Year. To celebrate we will be offering a Nine A.M class in September as a trial. Let me know if this interests you.

We would like to add another team to the Element Challenge. Let me know if you would like to test yourself. 3 boys and three girls needed.

We will be switching, finally, to an automated payment system for September. Credit cards or Electronic funds transfer will be the new payment methods.

July is here

2011-07-04T18:27:00.000-07:00

Our Paleo challenge is extended until the end of July. How is everyone doing? Don't forget winner gets a free month of training.'

The Element Team Challenge is in September. Step right up. Deadline to sign up is Sept 1 but it will sell out quickly.

We will be experimenting with implementing a rigid strength component. Be prepared.

Our 7 A.M class is up and running.

June! - Summer is finally here and so are the Prowlers.

2011-06-08T21:19:00.000-07:00

Another 30 day Nutrition challenge is here. Get your nutrition on track. Say no to grains, dairy and sugar for 30 days. You will look, feel and perform better.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

The winner of the challenge will be decided by committee and will win a free month of training and some other cool stuff.

We will be adding 7 and 9 A.M class mid

June and our own Sue will be offering a Yoga/Stretching and meditation class. See the whiteboard for details.

New Developments in May.

2011-05-01T18:46:00.000-07:00

Benchmark Fridays. Every Friday we will be doing an HQ named Wod. This is the first of a series of dedicated days we will be introducing.

Saturday May 18th- CrossFit Football Total. 3 efforts at Squat, Bench Press, Power Clean and Dead Lift.

Sunday May 11th. 5k and 2k Time Trials. Come and set your bench mark time. Optional Lunch afterwards.

With April at an end it is time to demonstrate our skills or face humiliation. Step right up, don't be shy.

Happy Spring

2011-04-03T17:20:00.000-07:00

April is upon us, summer is around the corner and CrossFit Guelph's Basic Training is just what you need to get fit for summer. Basic Training runs Mon thru Thurs at 7 pm. A BARGAIN at $99.99

This months dedication is a two prong challenge, to do every rep as cleanly and completely as possible and accomplish something you have not been able to master. Write your personal challenge on the board. Muscle Ups, double under's, etc

Our focus will be on technique and traditional programming.

Stuff for March

2011-03-03T10:54:00.000-08:00

Go Heavy or Go Home! This month is dedicated to strength and gains. We will be establishing SRM's for the Back Squat, Dead Lift, Bench Press and Shoulder Press and will re test again at months end.

The attendance challenge winners are Ian and Carolyn.

The CD contest is on. We will be playing 1 CD per day and you, our dear members will get to vote for the most popular one. Winners will receive a cool new design T shirt.

March 5th, Movement clinic in Kitchener.

Sectionals are nearly upon us. we will be hosting wods as they come. Please keep an eye on the main site page for details.

We will be having bring a friend days again in March and a team wod as well. Check posted flyers in the box for details.

February's Dedication - Attendance and Technique

2011-02-01T11:02:00.000-08:00

As we role into February I want to focus on two things. Attendance and Technique. It will be a band free month so prepare for lot's of Ring Rows and negatives. The goal is to get as many of us doing Pull Ups by months end as possible. I am going to be even more vigilant about technique this month. Be prepared to hear NO REP!

We have some interesting events planned. Mark Gleason will be paying us a visit to work on our Olympic Lifts. Mark and I went through our certification process together back in 2007 and he has since gone on to specialize in O lifting. Time and Date TBA.

There is a Team Challenge set for Saturday Feb 26th Sign up on the whiteboard and some more bring a friend days Feb 12 and 19th. Both Saturdays.

Also, we are running a new CD challenge. Submissions in by months end. We will start playing them first week in March and the winner will be decided by popular vote. A funky new design T shirt to the winner.

TRAIN! don't just work out.

2011-01-02T16:35:00.000-08:00

Welcome to 2011
Monthly Dedication TRAINING!
January Events:

Ongoing-Nutrition Challenge.
January 14th, Post Holiday Dinner.
January 16th, Tri City Challenge.
January 17th Basic Training 7-8 P.M.
January 20, 21, 22, Bring a Friend Day.

I would like to dedicate this month to Training. I challenge you all to "TRAIN" not just "work out." Set a goal and TRAIN for it!

Odds and Ends

2010-10-03T15:47:00.000-07:00

Congratulations to Chris Sinclair. CrossFitter of the month for November. Ask him about his strength Pr's this month, there were many. Chris is slowly making himself the man to beat across all of the strength disciplines.

December has arrived and with it our first Holiday gathering. It will be held on Monday the 20th in the box. Tiffany has something up her sleeve that I am not privy to. I am sure it will be good. I hear rumours of Paleo treats. We will also be having a week end evening gathering in January to celebrate our third anniversary without the pressure of the holiday season.

We had a pile this month. Congrats to you all.

3 2 1 Go

2010-09-06T09:42:00.001-07:00

Congratulations to Allan Rickard CrossFitter of the month for August. Allan wins himself a Self myofascial massage tool. Way to go Al!

September is upon us. For many the summer has been off time. Time to lose the summer jiggle and get back to it.

Our first theme WOD is coming in September. Vote for your theme at the box.

New Class Schedule is up!

August Personal Records:

Connor 8 M/U's Clean 250/Jerk 240/FS 240
Tiff D/L 155
Ana DL 155
Cindy DL 210
Rob 290 DL, 110 SP
JEss 250 DL, 120 BP
Chris S 4 D/U's, 255 FS
Al 357.4 DL, 225 BS, 205 FS
Matt 390 DL, 165 FS, 255 BS
Ryan 230 BS 190 FS
Steph 125 C/J
Chris A 290 DL
Kate 180
Chris C OHS 185
Vanda DL 155,SP 50

Odds and Ends

2010-08-04T18:53:00.000-07:00

Congratulations to Heather for winning this months Paleo Challenge and a free month of training. Way to go!

September is upon us. For many the summer has been off time. Time to lose the summer jiggle and get back to it. 3 2 1 GO!

Our first theme WOD is coming on Sept 10th. Vote for your theme at the box.

Kids and teens Strength and Conditioning Classes daily Monday through Friday. Ages 9 to 15.

July Personal Records:

Ed BP 195
Steph BP 90 BS 155 SC 115 PC 125
Stephen SC 155
Chris S SC 185
Colin SC 185 DL 345
Heather D/U's 21
Manda CJ 130Erin BS 175
Shannon Snatch 65
Tiffany HPC 85 D/Us 34 BS 115
Ryan HPC 3x 145
Jess DL 165
Haley BS 115 PC 80

Odds and Ends

2010-07-05T19:02:00.000-07:00

August is upon us and that means BACK TO BASICS AND ENFORCED STRICT REPS MONTH.

The gym will be open for self directed training Mon Wed and Fri. From 10 - 1 Pm. Feel free to drop in and knock out a Wod. More "OPEN GYM" hours to follow.

Kids Strength and Conditioning Classes daily Monday through Friday. Ages 9 to 15.
making strong adults one at a time.

June Personal Records:

Marcia OHS 140
Sam SP 95 BS 190 HPC 115
Kate HPB 85 160# BS
Perry 400# DL Way to go Perry!
Rich.2 445 DL
Al 55 D/U's 110# Sp 200# FS
Chris S 245x3 BP 400M 1:39
Gert BP115
Chris C SC 205 DL 460 Way to go!
Belinda BP 135#
Colin 315 DL
Amanda PP 95
Sue 57# SP 120# BS
Dawn 60# SP 100# BP WAY To GO!
ME SP 135 x 3 Rack Jerk 190
Mike SP 2x95
Alex SP 125
Heather SP 3x60 2 x65
Jackie DL 175 BP 70
Virginia BP 95#
Shannon BS 120
Amanda BS 175#
Jess BS 180
Steven BS 200

Our inaugural Kids Program is under way. Running Mon Wed and Fri. From 10 - 12 Ages 8-16. There is always room for one more.

Coming in July/August

2010-06-03T19:19:00.000-07:00

July or August PALEO CHALLENGE #2

Let me know which of July or August is better and we will launch our 2nd Paleo Challenge. This time we will base it on % fat loss.

Good luck to Manda, Perry, Steph and Tracey who will be representing CrossFit Guelph at the Element Challenge on June 26th

Month long Intensive camps will run in July, Teens Kids and Adults.
Camps will be one hour long and run 5 days a week for one hour per day.

Contact me through the website for details. Early sign up bonus.

BBQ in July. Details to follow. At Ryans and Stephs place.

Friday is post Wod beer night. Join us for some adult carbohydrate beverages.

Congratulations Everyone. A Solid Collection of Personal Records.

2010-05-31T19:45:00.000-07:00

Sue F/S 85
Alex F/S 95
Heather 19 D/U's
Marcia 50 KB Swings @ 16 Kg
Manda 205 B/S
Chris A d/u's x3 OHS x 65
Kym 15 D/Us
Chris S 2 D/U's
Al Sntach 125
Colin 50" BJ
Steff 225 D/L
Erin 225 D/L
Steph BBPJ 125 FS 135 33" BJ
Gert 95# Clean 10 PULL UPS!
Belinda Chelsea 40 rounds!!

Don't forget the Element Challenge on June 26! Let me know. Perry, Steph....
June 9 Alex and Matt will be visiting CrossFit Guelph as part of their tour to raise money for a noble cause. 5 oclock, be there.

More Personal Records:
Ed D/L 270
Tracey Big Tire
Virginia 32 D/U's
Tiffany 125# D/L
Sam 32 D/U's
Amanda 26 D/U's

This and That

2010-05-13T21:10:00.000-07:00

Winner of the Paleo Challenge and a free month of training is Chris Cox with a 30# lose in 30 days. Nice work! Chris has seen zero drop off in performance and has been doing nothing but CrossFit with a little running. If he can...YOU CAN. Congrats Chris.

Winner of Aprils CrossFitter of the month award goes to Virginia. 5 months pregnant and still going strong! I think CrossFitMoms is serving you well. Good Job.

Don't forget, The Element Challenge in Mississauga is June 26th.

What's going on in May

2010-05-02T19:57:00.000-07:00

May is bring a friend in month. In classic CrossFit Style we will be keeping track on the whiteboard.

Our first Paleo challenge concludes May 9th. Looks like it is going to take better then 30# off to win. Keep eating clean!

I will post the final 5 T shirt slogans on the whiteboard. Vote for your favourite.

Lourdes School will be coming in for a visit on the 11th. Guaranteed fun.
Big thanks to Perry and Stephanie for helping out with the WIllow rd class. That was fun.

Dont forget, the 7:00 am class is up and running. See you there.

We have new plyo boxes, yeah.

Some of our recent Personal Records

2010-04-21T05:04:00.000-07:00

Alec D/L 350 B/S 260
Connor D/L 390
Tracey S/J 145 F/S 165
Lisa D/L 265
Sandra B/S 170
Nolan D/L 285
Colin D/L 305
Manda Sn 100 B/P 130
Perry D/L 375

"Nice! I squat 315 and BP 245 and I don't even get a mention?........Oh well I'll have to go heavier I guess lol." Chris S. Sorry buddy!

Team Wod Saturday May 1 @ 10:00

Sign up on the white board please.

Starting June 1 we will be introducing an official Nutrition Program with log books and bi weekly sit downs.

The Paleo challenge is in full swing. Take advantage of and share your success on the CFG Facebook Events page. We will be crowning the winner on May 6th.

2010-04-04T17:20:00.000-07:00

New Personal records.
Tracey 300# D/L, 90# S/P
Mike S/P 145, BS 290 70 D/U's
Susan D/L 165
Sarah D/L 165
Steph V KPU 10
Belinda BP 130 41 D/U's
Manda BS 195 D/L 290
Alec 40 D/U's
Chris 455 D/L 10 KPU 30 D/U's
Ryan SP 115
Ed S/P 125
Alex 1 D/U
Al 315 DL
Boot Camp/7:00 A.M classes begin April 12th

Happy Easter Week end everyone.

2010-03-26T06:23:00.000-07:00

Hours for the holiday week end.
Friday-7:00 A.M/Noon.
Saturday-10:00 A.M
Sunday-Closed
Monday-Noon.

CrossFitter of the month award goes to Chris Sinclair. Went Paleo about 1 month ago. Down 16 pounds! CONGRATULATIONS BIG GUY.

I will be counting votes on the CD contest tomorrow. Stay Tuned

We are launching our first official Boot Camp on April 12 th.

It will run M W F from 7 - 8 a.m.

The Element CrossFit Challenge is set for June 26-27th Mark this on your calendar! It is a fun event.

Noon Classes M W F - NO 7 A.M On Monday March 15.

2010-03-07T08:08:00.001-08:00

Personal records from March 8 - 15

Sam 21 Strict Push Ups, 3 ring dips

Al 20 Double Unders

Tracey 52 Double Unders

Mike HSPU Paralettes

Shannon 30 D/U's

Adam 71 D/U's 1 rope climb

Steph 100 HPC

March 6th Self Defence, NO classes on Saturday March 6th

2010-02-24T13:47:00.001-08:00

Personal Records for this week.

Mike S/C 200#'s. B/S 285#'s

Alec RDU's 4, 1 DHPU CONGRATS

Nolan 500M row 1:46

Sam 500M row 1:55 D/U's 10

Adam 285 B/S

Virginia 135 B/S

Dawn 125 B/S

Lunch Classes 22 24 26

2010-02-07T11:03:00.001-08:00

Just got an email from the Tribune. Writer in on the 13th of March. Let's make it a big class so she really sees what we are all about. Thanks.

Personal records Feb 7 -14

Dawn 9 D/U's

Adam, 54 D/U's

Sam 13 D/U's

Virginia 16 D/U's

Ryan 270 D/L

Heather 500 M row 2:07

Silas/Alec 1 Reverse Double Under

Tracey 100# B/P x5

Mike 175 B/P x3

Noon Hour Classes this Week M-W-F Come on in!

2010-01-24T11:53:00.001-08:00

Don't forget about March 6. Self Defence with Chris Roberts of Safe International. This is the real deal and will be fun as heck.

Personal Records for the last week of January.

Dawn Pr P/J 50#'s

Marcia 7 D/U's

Mike 52 D/U's

Steph 6 Pull ups

Silas HPC 240

Stephen 500 M row 1:47.2

CrossFitter Award for the month of January goes to Sandra. Awesome efforts. Perfect attendance and continued improvement all around. Congrats!

Friday 22nd 12:00 Noon IS ON!

2010-01-17T04:57:00.001-08:00

Classes are on this week end, I mixed up my schedule. We will be closed next week end Sat 30 and Sun 1

I think I missed a few but here we are.

Kate- Cindy 18 rounds 5 Pull ups

Shannon Jerk 80#

Mike bench Press SRM 200# 142.8 BW

Aurora 28 D/U's

Let me know if you have more to post.