Workout of the Day:

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Kim Malz 32:57 (24″ box, 14lb ball). Post time to comments.

Athlete Profile

Name: Colin Meronuk

 
Hometown: Vancouver, BC, Canada

 
How long have you been CrossFitting? Since July 2009

 
What is your favorite WOD/Exercise? Running, Deadlift, Rope Climb

 
What is your least favorite WOD/Exercise? Thrusters, Burpees

 
What is your previous workout/athletic background? I played baseball and did track up to high school.  After that, pretty much just a string of short lived stints at the gym trying to “get back into shape.” (Oh boy, it’s “arms and legs” day.)

 
What was your first experience of CrossFit like? I got my ass handed to me on a free Saturday trial of Fight Gone Bad.  I figured I’d give it a month and see where it went.  Haven’t looked back.

 
What results have you seen since CrossFitting?  I surprise myself on a regular basis by being capable of things I never thought possible.  I never pictured myself doing a pull-up, now I can do them with a giant kettlebell on my toe.  I can lift the equivalent weight of a full-grown lion off the ground .  I’m stronger and faster than ever, and I’m still moving forward instead of accepting the general notion that getting older means getting weaker.

 
What’s your favorite aspect about working out at CrossFit Cayman?  The comradery and shared positive mentality of the trainers and members.  Trying to push the envelope and take myself to a new level.  The huge variety of workouts that keep me from ever thinking of getting bored.

 
What advice do you have for someone thinking about joining CrossFit Cayman?  I can’t think of a Billy Mays pitch that encompasses Crossfit.  Just try it for a month and if it’s not your cup of tea, then no biggie.  Is it hard? Yes.  But, so are most things worth time and effort.  Oh, and take fish oil.  It works.

Workout of the Day:

THIS WORKOUT IS NOT FOR TIME!!!!

Intermediate:

Complete five rounds of:
40 Sit ups
15 Push-ups (hands release at bottom)

Advanced:

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.

Post impressions to comments.

Workout of the Day:

Heavier Fran:

Three rounds, 15-12-and 9 reps, for time of:
135/95 pound barbell Thrusters
45/25 pound weighted Pull-ups (or your hardest form of pull up)

Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25. Post time to comments.

Workout of the Day:

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Kristan Clever 22:58 (98lb thruster, 205lb dead, 1.5pood KB), Heather Bergeron 26:10 (95lb, 170lb, 1.5pood), Valerie MacKenzie Voboril 29:37 (95lb, 205lb, 1.5pood), Mel Ockerby 30:12 (95lb, 170lb, 1.5pood), Rebecca Voigt 33:26 (95lb, 205lb, 1.5pood), Kim Malz 34:21 (95lb, 175lb, 1.5pood). Post time to comments.

oly1.0 from CrossFit Cayman on Vimeo.

Workout of the Day:

“Helton”

Three rounds for time of:
Run 800 meters
115/75 pound  Squat cleans, 30 reps
30 Burpees

Graham Holmberg 27:49 (53lb kettlebells). Post time to comments.

REST DAYS!!

Workout of the Day:

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments.

Workout of the Day:

Five rounds for time of:
Row 250 meters or Run 200 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lbs, 20″ box), Rory McKernan 15:27, Peter Egyed 16:24, Elyse Umeda 16:35 (95lbs, 20″ box), Kim Malz 22:44 (105lbs, 24″ box). Post times to comments.

Workout of the Day:

Overhead Squat 3-3-3-3-3 reps

Dave Lipson 345lbs, Jason Khalipa 295lbs, Peter Egyed 250lbs, Kristan Clever 195lbs, Rebecca Voigt 175lbs, Elyse Umeda 165lbs. Post loads to comments.

Workout of the Day:

“Severin”

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it.

Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.

Athlete Profile

Name: Tricia Chambers
Hometown: East Village, New York City
How long have you been CrossFitting? 4 months
What is your favorite WOD/Exercise? Sprint Intervals – all the WOD’s that involves running
What is your least favorite WOD/Exercise? Double unders
What is your previous workout/athletic background? Former high school sprinter & swimmer growing up in Kingston, Jamaica (Held the record briefly for 60m in 9.6seconds for my age group);  Worked out sporadically after college with running & weights but always stopped due to boredom.
What was your first experience of CrossFit like? Staff was very friendly; but the work out was very different than anything I had ever experienced so it was a bit shocking. But I liked it as it was not the same old boring “lycra gym rat routine” I was used to and CF used different accessories like medicine balls, kettle balls etc so it was exciting.
What results have you seen since CrossFitting? Dropped from size 4 down to size 2. Lost 8 lbs. All over body toning has been  amazing and coming along nicely. Saw better results after following basic Paleo and avoid all processed foods. Still cant give up wine however:)
What’s your favorite aspect about working out at CrossFit Cayman? I love that I have accomplished things I thought were previously impossible for me  – handstands, pull ups, power lifting etc. I  love the variety of the workouts and I am never bored – ever! I love the encouragement from the staff to always try to not be afraid to try a new exercise and to get out my comfort zone. Finally, I especially enjoy the little friendly competing with new friends.
What advice do you have for someone thinking about joining CrossFit Cayman? Just do it!. Don’t be scared by all the different workouts as they are not as hard as they seem. Cross Fit conditioning routine will enable you to accomplish better results  at whatever personal sport you love – endurance running, squash, tennis etc.