If anyone is free and looking for entertainment, there are two crossfit teams participating in the Great Grain Relay for Juvenile Diebetes at the University of Manitoba on Saturday from 12-2pm in the fieldhouse of IGAC.

Good luck to the relay racers. I’m off to watch Derek kick ass at his competition.

Great article MLC. Snitters suck.

Nice Article…… watch Stephen and MLC do a WOD everyone, closely…… you will see repeat reps before skipped reps … they are the antithesis of “snitting”….

E.

Just got back from doing the Great Grain Relay. Crossfit had an excellent showing!!! Crossfit 1 (myself, Robin, Rich, Scott H and Pascal) came in 2nd in our catagory and 3rd over all (out of 60 teams, and only 50 feet behind 2nd place)!
Crossfit 2 (Natalie G, Kristen, Steve A, Renee and a friend, Stefan) came in 7th in their catagory.
There were a lot of strong runners there but Crossfit proved a strong to be quite competative against many running specialists.
On another note, many of us were asked ‘so what is Crossfit?’ or ‘I’ve been following the web site for a while, how do I get involved?’ I think we represented CFW quite well and might have caused some folks to stop by for a free Saturday class.

I’m better at running then I am at a grammer …..a strong to be quite cometative???

Way to go team(s)! Derek also did really well today, pulling off a 1st place in his division and earning a ticket to Westerns. Way to go dude!

way to go everybody!

does this mean that derek will be wearing the singlet from now until then?

congrats to the runners and awesome job today Derek! glad to be there to see it. sure got me pumped to go do some split jerks and front squats!
jerks
225(2) 215(3)
235(2) 225(2)
245(f) 245(1)
front squats
205(3)
225(3)
245(3)
255(3)
265(3)

7:42 for GHD situps, wow sure hit the wall there around 40, had to do sets of 5 till finish.

Part 1:
A)split jerks:

205(3)/225(2)/240(f)…wasn’t nearly aggressive enough on this last jerk…adjusted aggression accordingly for next set…

210(3)/230(2)/240(1)PR…this last lift felt very strong…I’m very happy with it…Norm and I both hit split jerk PRs today at (literally) the same time…sweet!

B) Front Squats

205(3)/225(3)/230(3)/235(3)/250(f)…on this last lift I let my elbows drift down and dumped the weight…was not happy…didn’t feel strong in the squats at all today…

c)100 GHDs: 5:18PR (by 1:47)…stoked!…second time doing this WOD and it felt way stronger…shootin for sub-4 next time

Part 2: did this on a treadmill at 1% grade…this was a good test…not because of legs or lungs, but because of the severe cramping occurring in my lower back during the run…sprints were especially horrendous…32 min of running hell…managed a paltry 5.8k…

look forward to tomorrow’s WOD…great job today Derek and the relay teams!

In times of old, it was the custom of some monks to take the name of their ‘fatal flaw’ as they took on their vows. The name was to be a constant reminder of their flawed nature and to always strive to keep their weakness front and centre in their daily lives to remind them to overcome it. If they could overcome it, it would make the biggest difference to their development and make them more worthy.

In the spirit of keeping it real, I want to take on a nickname which reminds me to be accurate in my workouts – I was thinking of Snit (which struck me as odd) or Snit-No-More (SNM…hmm…maybe not…). Any ideas?

I’m hoping that not cutting corners, finishing full range of motion, re-doing missed reps etc. will yield physiological and mental improvement in my fitness. And – I’ll have a reminder every time I put my name on the board.

PS. I’ve been thinking about this for a while. Thanks for the article MLC.