Monthly Archives: March 2010

Some squatting and a taste of the Sectionals! Warm Up: -10-15 squat therapy against wall -10-15 squat with band around knee Body Weight Strength Endurance Test: Max push-ups. The Fine Print: either all on knees or all on toes. Chest and thighs touch ground on each rep. LOG your results as this is a Benchmark! [...]

After a nail biting weekend of fierce competition and pure heart at the Ontario CrossFit Sectionals, we’re back and ready to work it!  A HUGE congrats to Elanna who placed 10th in the Women’s standings, and qualified for the Regionals in Calgary. Body-weight Strength Endurance Benchmark Test Max ring dips. If using a band, note [...]

We try to make sure we always introduce new members.  Our close knit community is one of our greatest strengths.  There is nothing more motivating than the support and encouragement of your fellow athlete.  Just when you think you can’t do another rep, an encouraging voice shouts out and you find that inner power to [...]

TGIF! *Reminder that the gym is closed this weekend as we will be cheering Elanna on at the CrossFit Sectionals at the Moss Park Armoury. Warm-up: 5-8 Turkish get-ups/side Strength: A1. 3-4 sets DB press in 8-12 rep range, rest 45sec A2. 3-4 sets max ring rows, rest 1.5mins Metcon: 10min AMRAP: 10 Waiter Walk [...]

Big Day at CFQ!  Max Deadlift! Warm-up: 2 x 15 reps split squat/side 2 x 10 x-band walks/each direction. 2 x 10 reps box jump Strength:Deadlift 1RM Level I – 3 sets across at 5 reps using same weight Level II or III – work up to a heavy 1RM Metcon: 5 Rounds, max reps: [...]

Happy St. Patrick’s Day! As added incentive ladies…Peter will be wearing his fave shirt! Before you hit the pubs to celebrate the saint from the green isle, get in for your workout! Slàinte Gymnastic Skill Work 3-5 sets: Level 1: Tuck L-hang from bar for 10 sec 5 ring-push-ups 3 kick-up to handstands Level 2: [...]

Some of you may not be aware that we have a celebrity among us! Yes, CrossFit Quantum is lucky to have the lovely Summer (a.k.a. Cosmopolitan Primal Girl) as one of our awesome ladies.  Not only can she serve it up on the gym floor with heavy barbells and stunning pull ups…this gal is a [...]

Warm-up: 2 x 12-15 wall slides 2 x 12-15 ‘Y’s Strength: Press 1RM Level I – 3 sets  x 5 reps Level II & III – Work up to a heavy 1RM Metcon: 10 min AMRAP 10 DB Deadlift 8 pull-up or ring rows 6 Wind Sprints Length of Gym

Happy Monday! Warm up: 2×8-10 reps squat therapy against wall 2×8-10 squats with band around knee 2×6-10 box jumps OR Double-under skill work Strength: Back Squat 1RM Level I – 3 sets across at 5 reps using same weight. Try to add 5-10lbs more than last time. Level II or III – work up to [...]

Gymnastic Skill: level 1- 3-5 sets: hollow body rocks x10 sec 5 ring dips 5 ring rows level 2 - 5 sets of: tripod/frog stand x10sec 5 ring push-ups 5 dead hang pull-ups level 3 - 5 sets of: tripod/frog stand x15sec 2 muscle-ups or 4 muscle-up rows 5 L-pull-up Metcon: As Many Rounds as Possible in 15 [...]