BeMore CrossFit

September 9, 2010

BeMoreCrossFit — Thu, 09 Sep 2010 03:51:21 +0000

WOD

“Barbara”

5 rounds for time(s):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00

From the CrossFit Affliates Face Book Page

Defeating disease with CrossFit and a grain-free diet

September 8, 2010

BeMoreCrossFit — Wed, 08 Sep 2010 04:11:27 +0000

WOD

Max Deadlift for weight.

Rest as needed

ROW 1000 Meters (as fast as you can!)

Rest as needed

As Many Rounds As You Can In 10 Minutes

7 KB Swings (55lb/44lb)

7 Push-ups on Wall Balls

AWESOME JOB!
Bob Deadlifting 340 lbs after knee surgery!!

Just goes to prove what you can do if you go slow and build the muscles needed to perform the task at hand.

September 7, 2010

BeMoreCrossFit — Mon, 06 Sep 2010 17:54:46 +0000

REST DAY

Great Job on TEAM Labor Day Work out.

Connie, Kathleen, Rob, Jackie, Layla & Denita

September 6, 2010

BeMoreCrossFit — Mon, 06 Sep 2010 17:33:44 +0000

LABOR DAY!

WOD

In Teams of two do the following

Shuttle Runs & Kettle Bell Swings (100)

Shuttle Runs & Wall Balls (100)

Shuttle Runs & Box Jumps (100)

Shuttle Runs & Thrusters (100)

Example: While one person does shuttle runs the other one does Kettle Bell Swings. Then when the person doing KB Swings is done, partners switch so that

the person who was doing shuttle runs is doing KB Swings and the person who was doing KB Swings is now doing shuttle runs. Keep switching as necessary until

your teamhas completed 100 KB Swings. Do the same for the other three exercises. Rest as needed between exercises.

HISTORY OF LABOR DAY!

Labour Day has been celebrated on the first Monday in September in Canada since the 1880s. The origins of Labour Day in Canada can be traced back to April 14, 1872 when a parade was staged in support of the Toronto Typographical Union’s strike for a 58-hour work-week.^[1] The Toronto Trades Assembly (TTA) called its 27 unions to demonstrate in support of the Typographical Union who had been on strike since March 25.^[1] George Brown, Canadian politician and editor of the Toronto Globe hit back at his striking employees, pressing police to charge the Typographical Union with “conspiracy.”^[1] Although the laws criminalising union activity were outdated and had already been abolished in Great Britain, they were still on books in Canada and police arrested 24 leaders of the Typographical Union. Labour leaders decided to call another similar demonstration on September 3 to protest the arrests. Seven unions marched in Ottawa, prompting a promise by Canadian Prime Minister Sir John A. Macdonald to repeal the “barbarous” anti-union laws.^[1] Parliament passed the Trade Union Act on June 14 the following year, and soon all unions were demanding a 54-hour work-week.

The Toronto Trades and Labour Council (successor to the TTA) held similar celebrations every spring. American Peter J. McGuire, co-founder of the American Federation of Labor, was asked to speak at a labour festival in Toronto, Canada on July 22, 1882. Returning to the United States, McGuire and the Knights of Labor organised a similar parade based on the Canadian event on September 5, 1882 in New York City, USA. On July 23, 1894, Canadian Prime Minister John Thompson and his government made Labour Day, to be held in September, an official holiday. In the United States, the New York parade became an annual event that year, and in 1894 was adopted by American president Grover Cleveland to compete with International Workers’ Day (May Day).

While Labour Day parades and picnics are organised by unions, many Canadians regard Labour Day as the Monday of the last long weekend of summer. Non-union celebrations include picnics, fireworks displays, water activities, and public art events. Since the new school year generally starts right after Labour Day, families with school-age children take it as the last chance to travel before the end of summer.

An old custom prohibits the wearing of white after Labour Day. The explanations for this tradition range from the fact that white clothes are worse protection against cold weather in the winter to the fact that the rule was intended as a status symbol for new members of the middle class in the late 19th century and early 20th century.

A Labour Day tradition in Atlantic Canada would be the Wharf Rat Rally in Digby, Nova Scotia, while the rest of Canada is watching Labour Day Classic, Canadian Football League event where rivals like Calgary Stampeders and Edmonton Eskimos, Hamilton Tiger-Cats and Toronto Argonauts, and Saskatchewan Roughriders and Winnipeg Blue Bombers play on Labour Day weekend. Before the demise of the Ottawa Renegades after the 2005 season, that team played the nearby Montreal Alouettes on Labour Day weekend. Since then, the Alouettes have played the remaining team in the league, the BC Lions.

Labour Day parade in Grand Falls-Windsor Newfoundland started in 1910 and still continues today, over 100 years later. The celebrations go on for three days with the parade on Labour Day Monday.

Spetember 5, 2010

BeMoreCrossFit — Sun, 05 Sep 2010 18:18:30 +0000

WOD

4 Rounds For Time

400 M Run

15 Overhead Squats

COOL CROSSFIT PHOTOS

From CrossFit Vacouver

September 4, 2010

BeMoreCrossFit — Sat, 04 Sep 2010 06:27:49 +0000

WOD

21, 18, 15, 12, 9, 6, 3

Pull-Ups

Box Jumps

KB Swings

Ski-Jumps

Great Job on the killer Work Out Layla created!!

September 3, 2010

BeMoreCrossFit — Fri, 03 Sep 2010 06:24:43 +0000

REST DAY

A big CONGRATULATIONS to BeMore CrossFits newest Level 1 Certified CrossFit Trainer!

Kathleen has been doing CrossFit at BeMore Crossfit since April 2009.

She started CrossFit as a way to train for the New Recruit Ability Test to become a Firemedic (Firefighter who is also a Paramedic).

Since then she slowly became one of BeMore’s most dedicated CrossFit Athletes.

Please join me in congratulating Kathleen, Way to Go!

September 2, 2010

BeMoreCrossFit — Thu, 02 Sep 2010 06:06:43 +0000

WOD

Lunges with Barbell on Back

10, 10, 10, 20, 20

Using a squat rack place a barbell on your back with a light weight and to 10 standing lunges. Rest 1 min

Increase weight 10lbs and do another 10 standing lunges. Rest 2 Mins

Increase weight 10lbs and do 20 standing lunges. Rest 3 mins

Keep weight the same and do 20 standing lunges. Done

Rest as needed.

Do 5 hill repeats, skip while running. When you reach the top of the hill the first time do 15 Jumping Squats, 2nd – 20 squats, 3rd 15 push ups,

4th – 15 squat burpees, 5th – choose one from before.

Demonstration of 2nd half of work out!

Skip Running up-hill

Followed By Squat Burpees, Awesome Job guys and gals!

Steptember 1, 2010

BeMoreCrossFit — Wed, 01 Sep 2010 05:34:03 +0000

WOD

5 rounds
Rest as needed between lifts
Snatch-grip deadlift 1-1-1-1-1x

Kids CrossFit,
Austin doing toes to bar, awesome job!

August 31, 2010

BeMoreCrossFit — Tue, 31 Aug 2010 02:49:48 +0000

WOD

Strength: Back Squat – 5-5-5

Conditioning: ‘Nicole’

20 min for maximum
pull-ups:

400m run
Max set of pull-ups

Rest as needed then: Max OH hold (135/95)

INJURIES BEWARE

Many of you know how I was injured, dying to work out, but I stuck with not working out to get better.

Watch out for injuries!!