Workout of the Day
Fitness & Performance:
Every minute on the minute for 8 minutes @ 80% of one rep max
3 Rounds for time of:
20 x Over the Box Jumps
15 x Ball Slams
10 x Overhead Squats (95/65)
7 x Muscle Ups
30 x Burpees to A Target
Rest 2 minutes
14 x Shoulder to Overhead (135-95)
30 x Double Unders
Rest 2 minutes
21 x Kettlebell Swings (70/53)
30 x Wall Ball (20/14)
I was born in Calgary but grew up in Newmarket, ON. I work as a Project Manager in the Canadian Nuclear industry. I’ve worked at both sites in Ontario and now work for a company that designs custom tooling for the refurbishment projects happening in the province.
I started Crossfit after being introduced by a friend to the main site WODs back in my university days. I think my first WOD ever was Fran which took me something like 25mins to finish. I think what really drew me to it is the variety of skills you develop. I don’t think I could ever go back to ‘GoodLife’ workouts after doing this for so long. It’s too boring.
When I was looking for a Crossfit gym back in early 2012 there were only three choices, I picked 416 based on geographical convenience really. I’m glad I did because I’ve never looked back. The gym has certainly come a long way since then. My first class ever was just Dan and I. I think he said my squat looked “decent” and we just kinda went from there. Watching the gym grow from the first location through to what it is now has been really impressive. Although, I miss having the back door at the first gym, we did way more 400m runs instead of 500m back then. I hate running.
My first muscle up at the first gym was certainly a high point. But lately I’d say the biggest breakthrough has been learning to run my own race instead of competing with the people around me. Being the last person to finish the first round of a 5 round workout isn’t something that I worry about anymore.
Getting ready for the Open is my focus now. I’ve finished in the same spot the last two years in row, I’m really hoping to do better this year.
If I could create a WOD, I would probably want a really long chipper workout. I hate sprints and HSPU, so both of those would be out. I think everyone should try the birthday WOD that Derya made for me this past year. If only to share in my suffering.
Janzy -31 min time cap
31 Cal Row,
18x Power Snatch (135lbs)
12x Ring MU
31x Cal Assault Bike
18x Hang Power Clean(135lbs)
12x Bar MU
18x Push Jerk(135lbs)
12x Chest to Bar PU
31 Cal Row
18x Front Squat(135lbs)
12x Ring Dips
31x Cal AB
12x Toes to Bar
18x Back Squat(135lbs)
12x Box Jumps Overs(30inch)
31 Cal Row
12x KB Swings(72lbs)
31 Cal AB
18x Glute Bridges(135lbs)
12x Wall Balls (25lbs)
8x Bench Press (135lbs)
12x Ball Slams(50lbs)
My favourite memories of 416 are probably the team and members comps we’ve done over the years. It’s fun to go out and spend the day with some close friends and compete against like minded people, no matter where we finish.
Things you should know about completing the Open at 416:
1)Every Friday we host Friday Night Lights from 6:30pm-9:30pm. There are only 50 spots available each week to participate. Sign-up is reserved for members who have registered for the CrossFit Open on games.crossfit.com . Friday night 6:30pm class and Open Gym are Cancelled for the next 5 weeks.
2)Sign-up for FNL is open on Wednesday’s @ 12pm.
3)Heats will be created and emailed to all participants by 1pm on Friday.
4)If you are unable to reserve a spot in FNL or you want to retest the WOD, you may complete the workout in one of the following times and will need to ask a friendly CF416 member to judge you:
-Friday class times – We will complete the Open WOD each Friday as our class programming
-Saturday, Sunday, or Monday Open Gym
5)All scores must be submitted online by 5pm on Monday
6)All score validations will be completed by Monday at 8pm
7)Preference for FNL reservations will be given to people who are officially signed up for the CrossFit Open.
8)If you’re not participating, we encourage you to come and watch!