Crossfit Kingston Regulations
This comes from my buddy Burns over at Crossfit Kingston. Fucken guy is hilarious. Check this shit out! With many new faces in the gym I feel I should remind all members of the policies and procedures at CrossFit Kingston. These regulations are slightly different than the policies at many other local facilities so please take the time to re-familiarize yourself with them. WOD REGULATIONS We recommend lifting as heavy a weight as you can do safely and to do it as quickly as possible Do not share equipment with others as it will effect your time

Nov 24th
Sticking to the CF Football WODs, today’s wasn’t tooooooo bad. 20 Dumbbell Thrusters 50 lbs Sprint 100 meters 15 Dumbbell Thrusters 50 lbs Sprint 100 meters 10 Dumbbell Thrusters 50 lbs Sprint 100 meters 5 Dumbbell Thrusters 50 lbs Sprint 100 meters It was rainy and wet outside, and not wanting to eat pavement I switched the sprint for an equal distance row. Unfortunately we also don’t have 50lbs dumbbells, so I had to use 40’s. I finished in 5:17, started out slow, I think though once I get the hang out this, I’ll be able to push harder straight out the gate. These short workouts are made to go bal

EDT Day One
Day one today of my EDT for olympic lifting. I chose my weights on the side of caution. The program will self adjust anyway (whether you go high or low) so it’s not a big deal. But I figured it’d be better to start too low rather than too high. That way I can get in a couple extra weeks of technique practice as well, since I haven’t worked on this stuff in a while (I know, I’m slacking!). First up today was the clean and jerk, used 115lbs for that. Busted out my 14 doubles fairly easily. Then it was the snatch. Only used 95lbs. Everyo

Back at the Oly Lifts
Been slack’n on the O-lifts lately, just busy and get side-tracked away from some of the shit I want to work on. So today I busted out Crossfit Hero Randy to get me back into the swing of things. 75lbs Hang Power Snatch 75 reps for time I finished at 5:31. I was hoping to do sets of 15 with a short break in between till the end, but I couldn’t manage it, a combination of my hands freaking out, and pretty much everything tiring (all due to my lack of olympic lifting work as of late). Starting on Monday I’ll be hitting up some

God Damn Rowing Cert WOD!
Last weekend Alchemy held a Crossfit Rowing Cert Course, one of the WOD’s they did, Adam made us do today. 1000 m Row 10 Thursters @ 65lbs 10 Pull Ups 10 Push Ups 800 m Row 8 Thursters @ 65lbs 8 Pull Ups 8 Push Ups 600 m Row 6 Thursters @ 65lbs 6 Pull Ups 6 Push Ups 400 m Row 4 Thursters @ 65lbs 4 Pull Ups 4 Push Ups 200 m Row 2 Thursters @ 65lbs 2 Pull Ups 2 Push Ups Fucken horrendous! The best ever male time (done at a rowing cert) was done by OPT of Calgary (The first ev