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  • Tyler wrote a new blog post: Just a bit of time.   1 week, 5 days ago

    When CrossFit Quantum opens its doors, I’ll buff this site up and make it happy happy again.

  • Cynthia Roulston commented on the blog post Post Turkey WOD   1 month, 1 week ago

    Well…I don’t know about that! I think you ARE super human!!! :)

  • “Quiet (West Coast) Warrior” commented on the blog post Boxing Day Blues Saturday, December 26, 2009   1 month, 1 week ago

    Nice work Cyn!! You guys are inspiring me to tackle this one too. I’ve never done it before either and may have to give it a go before I head back West!

  • “Quiet (West Coast) Warrior” commented on the blog post Post Turkey WOD   1 month, 1 week ago

    Yes… of course I broke it up – I’m not super human!!! I did 10/20/30 – 10 rounds. Was not bad at all. You’ll note I did only 100 push ups, instead of 200 al a Murph!

  • Cynthia Roulston wrote a new blog post: Boxing Day Blues Saturday, December 26, 2009   1 month, 1 week ago

    Well I woke up Christmas day feeling completely crippled mostly in my upper body and sick as a dog. My sister actually has some anti-biotics kickin around her house so I started taking them to clear out the green infested crap in my lungs.
    After challenging Liz to do Pukey Brewster I didn’t want to [...]

  • Cynthia Roulston commented on the blog post Post Turkey WOD   1 month, 1 week ago

    Nice work Aimee! How did you break up the middle section or did you?

  • “Quiet (West Coast) Warrior” wrote a new blog post: Post Turkey WOD   1 month, 2 weeks ago

    In an effort to sweat out a little too much indulgence over the past couple of days, I came up with this Murph inspired WOD this morning using some of the very limited equipment in the condo’s gym.   
    1000m row
    100 push ups
    200 sit ups
    300 squats
    1000m row
    Time 35:20
    The 2nd row was the worst… about 30 seconds longer than the [...]

  • Cynthia Roulston wrote a new blog post: California Dreamin’ Part 1 Tuesday, December 22, 2009   1 month, 2 weeks ago

    So I finally arrived in Carmel, California yesterday after basically 24 hours of travel. It was NOT supposed to take that long and required me spending over 16 hours in the Philadelphia airport. Needless to say I arrived and felt exhausted and definitely like I was getting a cold. My eyes were red, heavy and [...]

  • Cynthia Roulston wrote a new blog post: California Dreamin’ Part 2 Wednesday, December 23, 2009   1 month, 2 weeks ago

    Today ROCKED! I woke up feeling slightly better today but I still feel like I am fighting a cold. WoooHooo! Alicia and I ran to Garland Regional Park which is a 3 mile run from my sister’s house. We did a light 7minute jog to warm-up and then for the rest of the 3 miles [...]

  • “Quiet (West Coast) Warrior” commented on the blog post Thursday, December 24, 2009   1 month, 2 weeks ago

    Awesome work Cyn… that is a lot of squats and pull-ups – you’re still as strong as ever!
    Have an amazing Christmas!

  • Cynthia Roulston wrote a new blog post: California Dreamin’ Part 3 Thursday, December 24, 2009   1 month, 2 weeks ago

    I’ve got some previous wods to catch up on which I will do later.
    My California personal bootcamp adventure continues. As the year 2009 winds down I am squeezing in the type of wods that terrify me. Unbeknownst to some… I hate 2 things more than life itself – airsquats and pullups. So today I decided [...]

  • Cynthia Roulston commented on the blog post For those who roam…   1 month, 2 weeks ago

    Nice work Aimee! You have inspired me so this is what I am going to do today in Cali. I am calling it “All the things I hate”.
    My two most hated on exercises are squats and pullups. There is a pullup bar at my nephew Andy’s school which is less than a 5minute walk from [...]

  • Tyler commented on the blog post For those who roam…   1 month, 4 weeks ago

    That’s a damn fine time for that amount of work. Nice stuff.

  • “Quiet (West Coast) Warrior” wrote a new blog post: For those who roam…   1 month, 4 weeks ago

    Today we did a great WOD that would work well for those with no CF home.  It was in a Murph style so you could break up the middle any way you liked.  For those who roam, you could sub the row for running to start it out and then all could be compelted at [...]

  • Tyler wrote a new blog post: Guess who broke stuff?   2 months ago

    Tyler!
    Sorry, fixing it.
    FIXED!

  • Tyler wrote on their own wire:   2 months ago

    I can led a nation with a microphone.

  • “Quiet (West Coast) Warrior” wrote a new blog post: Back on the West   2 months, 1 week ago

    After a great trip back East which included some awesome outdoor WODs and a trip back to CFTO, I headed back into CF Van on Monday morning to start my week off right.  
    Monday – “Sasquatch”
    21-18-15-12-9-6-3
    SDHP (55#)
    Push Press (55#)
    Time 10:29
    This would be a great one to do at home provided you had a bar and plates [...]

  • Cynthia Roulston wrote a new blog post: I love my slosh pipe! Sunday, November 29, 2009   2 months, 1 week ago

    So today was super fun. Met a bunch of Crossfitters at East York Collegiate and did 4 stations/1 minute at each station with 1 min rest at the end of each round. Did 3 rounds total. Stations were:
    1. Wall ball
    2. Burpees
    3. Situps (atomic-like on park bench)
    4. Kettlebell swings (16kg – really need to start using [...]

  • Cynthia Roulston wrote a new blog post: Yoga Flame Thursday, November 26th, 2009   2 months, 1 week ago

    I was supposed to go yesterday but felt too exhausted. So today Carl and I went to a 7:30pm class and it felt pretty good. I drank less water this time so I am feeling less and less panic-stricken when I am there. I can feel my flexibility improving although I still feel like I [...]

  • Cynthia Roulston commented on the blog post With a Little Help From My Friends – Sun. Nov 22, 2009   2 months, 2 weeks ago

    Well I’m in for this saturday or sunday….

  • Cynthia Roulston wrote a new blog post: Just Gettin’ By Tuesday, November 24, 2009   2 months, 2 weeks ago

    So after a full day of teaching, coaching basketball for 2 hours afterschool and before school, carpooling a coworker home (after picking up her daughter from daycare) I felt pretty useless. But I am determined to start following what I think is a very reasonable workout scheduled… so I had to do SOMETHING even if [...]

  • “Quiet (West Coast) Warrior” wrote a new blog post: On the road …   2 months, 2 weeks ago

    This week I’m back in T.O. for the first time since moving out West and am keen to keep up with with my workouts.   Sunday was such a great day seeing the gang and enjoying the “blinding” Ontario sunshine for an outdoor WOD.  Plus seeing Cyn’s home gym and hearing her home WOD plans inspired me to also commit to myself [...]

  • “Quiet (West Coast) Warrior” commented on the blog post With a Little Help From My Friends – Sun. Nov 22, 2009   2 months, 2 weeks ago

    Was so great to see you and enjoy the sunshine! I’m definitley up for another WOD this weekend. Flight home isn’t until 4 pm Sunday so loads of time :)

  • Cynthia Roulston wrote a new blog post: This sucks! Monday, November 23, 2009   2 months, 2 weeks ago

    Well I know I am not going to get any sympathy…. but f–k I feel fat! Today’s workout was fun because I did it at home alone and I am always impressed with myself when I can feel like I really pushed myself the same alone as I would have in a group. Although I [...]

  • Cynthia Roulston wrote a new blog post: With a Little Help From My Friends – Sun. Nov 22, 2009   2 months, 2 weeks ago

    Well this fall has turned out to be TERRIBLE for training but I am hoping today marks the start of a better winter :)
    I was meeting up with Aimee to do a wod that I thought would be at my house… and then I got wind of Sio, Leah, Greg, Ryan and Alice wanting to [...]

  • Tyler commented on the blog post Chicken Kelp Noodle Soup   2 months, 3 weeks ago

    Top of the list to attempt. Nice one.

  • mattleq commented on the blog post Paleo Breakfast… super boring.   2 months, 3 weeks ago

    I only want to eat things in Muffin form from now on…….or bar form.

  • “Quiet (West Coast) Warrior” wrote a new blog post: Chicken Kelp Noodle Soup   2 months, 3 weeks ago


    With the Vancouver dampness setting in, I’ve been craving chicken soup.  Sourced some Kelp Noodles on my Thanksgiving trip to Portland.
    For this recipe I sauteed some chopped garlic, onion, carrots, celery and mushrooms in some olive oil.  Added about 1 cup chicken stock and 1/2 cup or so water [...]

  • “Quiet (West Coast) Warrior” wrote a new blog post: Breakfast Wrap   2 months, 3 weeks ago


    I recently managed to source some raw food wraps and crackers at Whole Foods in West Vancouver (check the raw food bar to see if your store has them).   For breakfast today I used a raw tomato wrap which is basically tomato puree with spices that has been dehydrated.  [...]

  • Tyler wrote a new blog post: 35 Push-up variations.   2 months, 3 weeks ago

    From The Art of Manliness, 35 push-up variations.