Crossfit hamilton

Rest

Tough Mudder

The Mudder course map!! Who's in?

 

Why milk is the ultimate post workout food  

5 reasons you can't loose fat

Paleo cookbook

WOD

Nutritional Q & A with Geoff Else at 8am

For Time

42 Push-ups

21 Thruster #95 #65

12 SDHP # 95 #65

30 Push-ups

15 Thrusters

 9 SDHP

18 Push-ups

 9 Thrusters

 6 SDHP

Attention CFH Members!!!  Our email account was "stolen" by a phishing scam yesterday. We apologize for any emails you may have received because of this. We are trying to fix this asap. We will have a new email soon. Thank you.

Wod

If anyone has any questions about tomorrow, please use the comment board as our email is down!

12Noon Is On

 

" Filthy Fifty "

50 Box Jumps

50 Jumping Pull-ups

50 Kettle Bell Swings

50 Lunges

50 Knees to Elbows

50 Push Press

50 Back extensions

50 Wall Balls

50 Burpees

50 Double Unders

Congrats to Barry and his wife Rita for the birth of a strong and healthy baby boy!!!

Barry Robert III

  

WOD

The 12 noon and the 5:30 classes are canceled due to the weather.

 

2 more days until the Nutritional Q & A.  It will be held at 8am.  Class for the CFH members is at 7am.  The 9am is an open crossfit class for guests.

A1.  Power Snatch

  1-1-1-1-1-1-1

Coach Burgener teaches the 2nd pull

A2.  6 min amrap

  Turkish get-up #35 #26

WOD

Conditioning

5 stations, 1 min at each station, 3 rounds, 1 min rest between each round.

Slam ball #20 #10

Battling Ropes #2 #1.5

Sandbag Clean #70 #35

Band Sprints

Med Ball squat jumps #10 #8

WOD

" Team Lynne "

   10 Rounds

20 pull-ups

20 body weight bench press

1 min.  Row for max calories

** 2 person team.  5 rounds each.

** Bench is bodyweight for men and half bodyweight for women.

Network Fitness  

WOD

Intro to warm-up C.

A1.  Back Squat

   5-5-5-5-5

A2.  Amrap 8 mins.

   8 L-arm db Snatch

   8 Toes to Bar

   8 R-arm db Snatch

   8 Toes to bar

** A1.  work up to your 5 rep max.

** A2.  Men use 35lbs and women use 25lbs for the db's.

  

Rest

Nutritional Q & A on Saturday the 27th at 8am.  There will be a special 9am crossfit class for any one who wants to participate.  You do not have to be a CFH member.

Geoff Else

BS in Biological Sciences from Drexel University.

Many years as a nutritional coach to various athletes ranging from body building and power lifting to martial artists and endurance athletes.

13 years working with GNC.

CrossFit Level 1 Certified.

I've received some great questions over the past couple of days from you guys.  Keep em coming!!

Low carb diet and endurance athletes

 

WOD

 
1 week from today!!  Nutritional Q&A with Geoff Else!  It will be held at 8am between the 7 and 9 crossfit classes.  Please if your planning on attending send me some of your questions.  You do not have to be a member to attend so bring a friend!  You can email your questions to crossfithamilton@hotmail.com

For Time.

500 meter row

36-24-12

Box Jump # 24 #18 

Kettle bell swing #53 #35 

Push Press #75 #55

WOD

The WOD is in!!  For the 5:30pm class.

 " Diane "

   21-15-9

   Deadlifts #225 #155

   HSPU

 

The 12noon WOD has been chosen!!

Amrap 20 mins

  5 Med Ball Cleans

 10 Pistols

 15 Double Unders

" Hopper Deck Friday "

Each class on Friday will be givin a WOD randomly chosen by the class before them!!  The WOD for 6am is hand picked by one of the members in the last class on thursday night!!

The 6am WOD courtesy of Jules!!

" Tabata bottom to bottom "

  Squat

  8 Rounds 20 seconds of work 10 seconds held in the bottom position.

** Wods for the next class will be updated once they are chosen.  

Wod

5-4-3-2-1 GO!

Amrap

5 mins. Row for calories

4 mins. box jumps

3 mins. Wall balls

2 mins. Burpees

1 min. HSPU

5 Min. Amrap clean & jerks  #155  #105

 

WOD

5 min Amrap

Clean and Jerk #155 #105

** Those of you who plan on attending the nutritional Q & A on the 27th please send me some of your questions that you would like to get answers to.  This will help with the  organization of the event.  Could be anything from performance, supplements, or maybe just meal plans.  You can email those questions to crossfithamilton@hotmail.com

 

Wod

Congratulations to Taylor and Sharon on the birth of their son Gabe!

Nutritional Q&A with Goeff Else Sat. Feb. 27th 8am.  You do not have to be a member to attend, all are welcome! 

5 rounds

20 pull-ups

20 push-ups

20 sit-ups

20 air squats

16 year old Sam Snyder 6'5  230lbs.

WOD

     Nutrition Q & A With Geoff Else on Saturday, Febuary 27th at 8 am.

" Team Christine "

    6 Rounds

  250 meter row

   12 box jumps

    6 deadlifts

** 2 person team.  Each member alternates and must complete 6 rounds each for total team time.

   Been a little sluggish in wods lately.  Just can't find that extra gear!

 

REST

Schedule change!!  Both Mondays and Wednesdays we will be starting at 12 noon.

The paleoithic diet and it's modern implications

WOD

Introduction to Warm-up B

  Amrap 15 mins.

15 Thruster #75 #35

15 Jumping Pull-ups

 

WOD

For Time

5 Rounds

20 Push-ups

15 Box jumps

10 Toes to bar

 5 Bear crawls

WOD

12:30 class!!!

CFH will be open at 12noon.  6 am and 7:30 classes are canceled.  Sorry for the inconvenience.

"Elizabeth"

 21-15-9

 Squat clean #135 #95

 Ring dips

Squat Clean Demo

WOD

Classes will resume at 12noon tomorrow. 6am & 7:30am are cancelled due to the blizzard!

15min. Amrap

3 HSPU

6 Toes to Bar

9 Kb Swing #53 #35

12 Wall Ball #20 #14

 

WOD

A1. Seated Box jump 20:40x5

A2.  For Time

   Push Press #95 #65

   Pull-up

  Reps & Rounds  10-1 / 9-2 / 8-3 / 7-4 / 6-5 / 5-6 / 4-7 / 3-8 / 2-9 / 1-10

** A1.  squat on a med-ball and jump onto a box. #24 #18

*Coaches Notes:  You guys have done many different movements and workouts.  Which particular movement or workout is your favorite?

WOD

For Time

50-40-30-20-10

Air Squats

Push-ups

Sit-ups

Rest

 

WOD

Anybody up for a 4pm wod???

 Post comments....

 

Sorry guys we are closed.  No classes today, CFH will be back on Monday @12noon.

" CFH Chief "

3 Power Clean

6 Push-up

9 Box Jump

**Amrap, 5 Rounds, 3min rounds, 1min rest between each round.

Post Workout Nutrition

Anaerobic Endurance

 

WOD

Due to the weather conditions tonights 5:30 class will be canceled.  Sorry for any inconvenience. 

" Rowing Nancy "

  5 Rounds

  400m Row

  15 Over Head Squat #95 #65

 

WOD

Warm-up.  A

A1. Skill:  Hand stand push-up variations.

A2.  21-15-9

   Burpees

   Kb swings

   Pull-ups

** Schedule update.  There will be no 7:30am class on Monday morning.  Sorry for the inconvenience

Wod

Tabata 20:10x8

Push Press   #45 #35

Squat

Sit-up

Push-up

Row

**Lowest rep counts

WOD

A1. Pull-ups 10-8-8-6

A2. For Time

  7 Rounds

  7 SDHP #115 #85

21 Double Unders

Every Day Paleo

WOD

 Amrap

A1. 4 mins.

  5 clean & jerks #135 #95

  10 pull-ups (chin over bar)

A2. 4 mins.

  5 snatch #135 #95

 10 push-ups (chest to deck & arms locked out)

*coaches notes: total reps from both 4 min amraps.

  Sic-Fit    

  Motivation video