Pictures/Video & Next Year

Well folks, the final standings are posted and I'm getting back to the rest of my life for a while - until the next one needs organizing. There are plenty of pics and vids on FB & Youtube. Please become friends with your fellow CF's to see them. See you all next year!

Final Standings


1. Emily Beers (10:12/1)(13,4,0/1)(7:47/1) Total Points=3
2. Whitney Pagnucco (13:15/2)(12,1,0/3)(8:23/3) Total Points=8
3. Kim Torgerson (14:35/4)(12,5,3/2)(8:39/4) Total Points=10
4. Jennifer morris (14:40/5)(11,5,3/4)(7:57/2) Total Points=11
5. Tracey Shillum (13:23/3)(10,5,3/5)(8:45/6) Total Points=14
6. Leanne Andali (DNF/6)(9,4,0/6)(8:40/5) Total Points=17

MEN'S Rx'd

1. Lars Bredahl (8:33/4)(15,0,0/2)(6:06/6) Total Points=12
2. Ben Wheeler (9:20/9)(13,3,0/6)(5:20/1) Total Points=16
3. Russell Pettypiece (8:07/1)(12,2,0/15)(5:26/2) Total Points=18
4. Chris Cristini (8:32/3)(17,0,0/1)(6:52/16) Total Points=20
5. Alex Possamai (9:15/8)(15,0,0/2)(6:48/15) Total Points=25
6. Matt LeFave (10:13/12)(14,0,0/5)(6:24/8) Total Points=25
7. Michael Murphy (10:00/11)(12,3,0/12)(6:13/7) Total Points=30
8. Joshua Adamson (10:42/19)(12,2,0/8)(5:57/5) Total Points=32
9. Alexander Kornishev (8:51/6)(13,1,0/9)(7:05/18) Total Points=33
10. Alex Liang (9:58/10)(12,3,0/12)(6:36/12) Total Points=34
11. Tyler Belanger (8:50/5)(10,0,0/26)(5:53/4) Total Points=35
12. Jeffery Dawson (10:16/13)(12,3,0/12)(6:24/11) Total Points=36
13. Omar Arvizu (8:19/2)(12,2,0/15)(7:17/19) Total Points=36
14. Alex Stonkus (8:58/7)(13,0,0/10)(7:22/20) Total Points=37
15. Andrew Burns (10:48/20)(15,0,0/2)(6:54/27) Total Points=39
16. Nic Martin (10:24/14)(13,3,0/6)(12:0/29) Total Points=49
17. Chris Girvan (10:25/15)(10,5,4/22)(6:47/14) Total Points=51
18. Kevin Bowles (10:28/17)(10,4,0/24)(6:30/10) Total Points=51
19. Scott Tantardini (10:27/16)(9,2,0/29)(6:24/8) Total Points=53
20. Michael McCabe (11:43/23)(12,0,0/20)(6:45/13) Total Points=56
21. Pellumb Jakupi (DNF/31)(10,1,0/25)(5:39/3) Total Points=59
22. Andrew Lui (11:40/22)(12,2,0/15)(7:52/23) Total Points=60
23. Chris Cooper (12:49/27)(12,5,0/11)(8:56/25) Total Points=63
24. Billy Bilopavlovic (10:36/18)(11,0,0/21)(9:00/26) Total Points=65
25. Brad Payne (11:34/21)(12,2,0/15)(DNF/29) Total Points=65
26. Mike Watson (16:20/30)(12,2,0/15)(11:53/28) Total Points=73
27. Peter Tait (14:29/29)(10,0,0/26)(7:22/20) Total Points=75
28. Kyle Kozak (11:54/24)(8,2,0/30)(7:49/22) Total Points=76
29. Ryan Harman (12:29/26)(10,5,0/23)(DNF/29) Total Points=78
30. Arthur Montesinos (14:09/28)(9,5,3/28)(7:52/23) Total Points=79
31. Cameron Cassidy (12:09/25)(7,4,0/31)(9:38/27) Total Points=83

WOMEN'S Scaled 1

1. Merrit Lymburner (8:44/2)(17,2,0/2)(7:34/1) Total Points=5
2. Jennifer Broxterman (8:32/1)(16,5,1/3)(7:35/2) Total Points=6
3. Julie Ditzend (11:12/6)(18,5,0/1)(7:40/5) Total Points=12
4. Alison Brooks (10:35/4)(14,5,1/5)(7:40/5) Total Points=14
5. Kristine Andali (11:09/5)(15,5,2/4)(8:51/8) Total Points=17
6. Kristen Weber (12:21/8)(14,5,1/5)(7:39/4) Total Points=17
7. Leea Wood (12:40/9)(13,0,0/7)(7:38/3) Total Points=19
8. Monica Kumala (10:18/3)(10,1,0/9)(9:05/9) Total Points=21
9. Catherine Nowierski (11:57/7)(10,5,2/8)(7:55/7) Total Points=22

MEN'S Scaled 1

1. Jonathan Sinclair (7:15/1)(16,0,0/3)(6:23/3) Total Points=7
2. Andrew Stevens (7:50/3)(15,5,2/4)(6:06/2) Total Points=9
3. Alex Jeffrey (7:15/1)(19,5,1/1)(7:48/8) Total Points=10
4. Silas Dubelaar (8:21/5)(17,1,0/2)(6:27/4) Total Points=11
5. Matt Allen (8:16/4)(15,5,2/4)(7:24/5) Total Points=13
6. Austin Hunt (8:34/6)(11,5,2/8)(5:46/1) Total Points=15
7. David Collie (8:38/7)(15,5,2/4)(8:26/9) Total Points=18
8. Ian Maclean (10:03/8)(15,5,2/4)(8:26/9) Total Points=21
9. Tim Stevenson (11:28/9)(10,3,0/9)(7:42/6) Total Points=24
10. Mike Hermetz (13:35/10)(9,5,2/10)(DNF/10) Total Points=30

WOMEN'S Scaled 2

1. Lindsay Howden (8:14/1)(15,0,0/1)(9:31/3) Total Points=5
2. Jessi Lamoorre (9:17/3)(14,5,1/2)(7:57/1) Total Points=6
3. Serena Browne (11:17/5)(14,5,0/3)(8:06/2) Total Points=10
4. Tanya Allen (9:43/4)(14,5,0/3)(9:58/4) Total Points=11
5. Tanya Rypstra (9:08/2)(12,3,0/5)(10:55/5) Total Points=12
6. Kim Straughan (11:30/6)(10,5,3/7)(10:59/6) Total Points=19
7. Kristi Abe (12:40/7)(11,5,0/6)(DNF/7) Total Points=20

MEN'S Scaled 2

1. Daniel Freedman (8:32/1)(10,5,0/2)(DNF/1) Total Points=4
2. Omar Omar (8:42/2)(12,1,0/1)(DNF/1) Total Points=4

First Year is in the can!

The first year came to an end yesterday with the 3rd WOD - a short intense chipper. 1000m row, 50 boxjumps, 50 doubleunders. Emily Beers took first in the final event with a 7:47 finish, cementing her first place finish overall by winning every event in the Women's Rx'd division. Ben Wheeler won the final event with an impressive 5:20 finish time, but it was the consistent Lars Bredahl (6:06 3rd event time) that took the overall Men's Rx'd title. Merrit Lymburner and Jonathan Sinclair won 1st female and male in the Scaled 1 division, and Scaled 2 medals went to Lindsay Howden and the Editor for CrossFit Journal, Daniel Freedman.

Sponsors graciously and generously donated prizes for the winners. We had the pleasure of hosting a few in person - Primal Athletes and Agatsu. Toronto Weighlifting also showed and brought their fine weightlifting shoes to sell and donated 5% of the days profits to the JDRF. Speaking of which, we will announce the final donation to the JDRF soon - once the financial dust settles.

Dave Henry, owner of CrossFit London, won the Concept 2 raffle.
We also raffled off 2 $150 gift certificates for a tattoo at Seven Crowns tattoos in Toronto.

We will post individual event and final results later today or tomorrow. Also, if anyone wishes us to link a photo or video dump of the event, please email


Competitor heats were emailed this morning, but have changed slightly due to errors in gender, names and/or drop-outs. Please do not gauge your arrival time on your heat assignment. Please arrive during the sign-in time indicated or you will not compete. Also, please check your final heat assignment when you sign-in.


DEADLIFT – The athlete pulls the loaded barbell from the ground and stands with knees and hips in full extension. Shoulders must be behind the bar. The athlete may dump the bar from the standing position. Any stance is allowed, but hands must be outside knees.


If you have a particularly inspirational song you'd like to hear during a WOD on Saturday, get yerself on the forum and tell us!

The Unknown and Unknowable

Well, the city of Toronto did us a solid and dropped a shit-tonne of garbage right next door to the Armouries. Depending on the bouquet on that particular morning, we may sub rows for runs.


Female and Male Rx'd
Female and Male Scaled 1
Female and Male Scaled 2
(divisions and WODs are not interchangable)

Rx'd winners receive a trophy and prize packages
Scaled 1 winners receive a plaque and prizes
Scaled 2 winners receive a medal

Prizes were generously donated by our sponsors.

All competitors receive a COC09 T-shirt, complementary Gymboss Timer and PaleoKit upon sign-in.

There is a Concept 2 rower and two $150 Gift Certificates from The Society of the Seven Crowns Tattoos with proceeds going to the Juvenile Diabetes Research Foundation.


Due to injury or otherwise, 5 people pulled out of the Challenge.
If you wish to fill these spots, please email by Thursday, July 16.

As a reminder, the cut-off for refunds was July 10.


There is a google group to discuss all things CrossFit Ontario Challenge 2009.


In light of many emails, and the CrossFit Ontario Challenge being a community event, we are announcing another scaling class to allow all CrossFitters of all levels a chance to compete. The new scaled level includes the same events, run concurrently with the Rx'd and Scaled levels, but has lower weights and scaled movements.

EVENT 1 (18 min. time limit)
Scaled 2:
3 Rounds for time of:
400m Run
5 Clean & Jerks M=95# F=65#
10 Jumping Pull-ups

Scaled 2:
AMRAP 10 minutes of:
5 Deadlifts M=135# F=95#
5 Burpees

Medals are awarded to the top 3 Male and Female.


9:00 EVENT 1 (18 min. time limit)
12:30 EVENT 2
16:00 EVENT 3
But do yourself a favour and rest one or two days and get plenty of sleep...


All judges and volunteers must arrive at the Armouries at 06:00 for orientation.
If anyone is unable to make it for that time please email


We will email a copy of the schedule, rules and starting heats and times to all competitors on Monday, July 13.



· CLEAN & JERK - The athlete pulls the loaded barbell from the ground and receives it in a full squat. Full squat is met when the crease of the hip falling below the knee or patella. The judge does not count any reps that fall short of the defined range of motion. From the squat, the athlete may receive the bar overhead in anyway – thruster, press, push press, jerk. Elbows and shoulders must lock out with bar overhead. Overhead defined as arms holding bar above the body whereas the ear is visible at the anterior of the bicep. Knees and hips must also be at full extension. When dropping the bar, the athlete will keep his/her hands on the barbell until it has passed the chest. There is no “dumping” the bar from overhead intentionally. BE SAFE!

· PULL-UPS - All pull-ups must start from a dead hang and end with chin above the bar. Any pull-up variation is acceptable as long as it meets the defined range of motion.


· DEADLIFT – The athlete pulls the loaded barbell from the ground and stands with knees and hips in full extension. The athlete may not “dump” the bar from the standing position, but may allowed it to drop with hands on the bar at all times for safety.

· BURPEES – The athlete will drop to his/her hands and toes, perform a push-up. Push-up defined as the hip and chest both touching the ground, followed by the arms pushing to full extension. The athlete then jumps with his/her knees, hips and shoulders in full “extension”. The hands clap overhead as the athlete jumps. Overhead defined as arms above the body whereas the ear is visible at the anterior of the bicep.

We will announce the final set of rules prior to the event. All questions and concerns may be asked then or emailed to

If you are unable to meet any points of performance because of injury or any reason, you must make your judge aware before the event begins. It is the discretion of the judge, head judge or organizers to allow a competitor to compete in an event without being able to meet the required points of performance. Example: not able to lock out elbows out overhead due to past injury or otherwise.


EVENT 1 (18 min. time limit)
3 Rounds for time of:
400m Run
5 Clean & Jerks M=165# F=115#
10 Pull-ups

3 Rounds for time of:
400m Run
5 Clean & Jerks M=125# F=85#
10 Pull-ups

AMRAP 10 minutes of:
5 Deadlifts M=255# F=175#
5 Burpees

AMRAP 10 minutes of:
5 Deadlifts M=195# F=135#
5 Burpees


No refunds will be given after July 10th.


Competitor sign-in begins Saturday, July 18 @ 7:00am.

You have 90 minutes to get signed-in, fill out your waiver, get a number and your grab-bag. If you fail to sign-in within this time (unlike registration) YOU WILL NOT COMPETE.


Well, competition is getting closer. Hope you are all training hard. We are now at 72 registered competitors. The official rules will post soon, as well as the first two WOD's of competition day. We will announce the third and final WOD morning of.
Prize packages are also sorted out and becoming well worth "The Drive to Acton". Things are quite busy sorting through emails, getting shirts designed, order equipment and goods for y'all, so please be patient if your email is not answer quickly. Mind you there are only 11 days left till competition, so if your question has gone unaswered and you need to know now, please email again with the subject in CAPS. Remember to please email for all correspondence. Train, eat and sleep well for the next two weeks people - you'll need it! Peace out!


Dear wannabe competitors,

If you missed the cut-off date for registration and wish to still compete, you have until WEDNESDAY, JULY 8 to do so. Please send an email begging to compete and we'll get back to you. The cost is still $100.

A portion of the proceeds from this event will be donated to the Juvenile Diabetes Research Foundation Canada.


Tracey Shillum
Age: 27
Weight: 135ish
Fran: 4:56
Cindy: 20 rounds
Deadlift: 265

Scott Tantardini
Age: 21
Weight: 155
Jerk: 205
Angie: 14:15
Pull Ups: 45
Barbara: 19:57

Austin Hunt
Age: 18
Weight: 147
Deadlift: 300
10 Muscle Ups
39 Pull Ups
"Badger": 24:06

Silas Dubelaar
Age: 17
Weight: 185
Clean & Jerk: 215
Randy: 5:36
30 muscle ups: 6:51
Snatch: 170

Andrew Stevens
Weight : 168 lbs
Max Pullups : 21
Christine : 8:31
Nancy : 14:52
Daniel : 21:34

Dave Collie
Age: 23
Weight: 154
Helen: 8:30
Christine: 8:31
Deadlift: 384
FGB: 335

Mike Hermetz
Age: 23
Weight: 170
Deadlift: 305
C&J: 160
Pullups: 20
1000m Row: 3:40
Helen: 11:46

Merritt Lymburner
Age: 23
Weight: 122lbs
Annie: 5:04
Helen: 9:05
Deadlift: 200lbs
Max Pull-ups: 30
Personal record for walking on hands: 150ft

Jennifer Morris
Age: 38
Weight: 140#
Back Squat: 220#
Dead lift: 240#
Murph (no weight vest): 33:20
Filthy Fifty: 19:35
5k Run: 22:23

Matt Napier
Age: 27
Weight: 170 lbs
Kelly: 18:58
Chelsea: 30 rounds
Karen: 5:28
Jackie: 8:08

Ben Wheeler
Age: 22
Weight: 175#
Deadlift: 400#
Clean and Jerk: 225#
Helen: 8:21 (450m run)
Fran: 3:42

Omar Omar
Age: 17
Weight: 165#
Deadlift: 250#
Pullups: 18
400m run: 0:59
Helen: 10:48

Cameron Hodge
Age: 23
Weight: 190
Deadlift: 400#
500m row: 1:32
Angie: 23:52
10k run - 48:00

Alex Stonkus
Age: 23
Weight: 200#
Clean and Jerk: 250#
Squat: 400#
Cindy: 17 rounds
Murph (no vest): 40:30

Julie Ditzend
Age: 32
Height: 5'0"
Weight: 116 lbs.
Overhead Squat: 90#
Deadlift: 255#
Power Clean: 115#
Grace: 9:28
Mary: 9 Rounds
Diane: 12:02
Julie can fold in half, backwards!

Chris Cooper
Deadlift: ~450#
Clean & Jerk: 215#
Fran 5:14
Michael 18:44
Angie 17:20
5km 24:30
Coffee intake: unparalleled (he hasn't met Mark)


The CrossFit Ontario Challenge 2009 is awarding competitors:

Male and Female Rx'd - 1st, 2nd and 3rd
Male and Female Scaled - 1st, 2nd and 3rd


Well, today was a good day - for the future winners of the first CrossFit Ontario Challenge!
We spoke with many sponsors today and the prize packages are coming together nicely.
There are no cash prizes.
We'll announce the full prizes soon!




We posted a few of the hotels in the area.
We are working on getting group rates for everyone - we'll get back to you soon.


Q: Will I receive a tax receipt for my donation?
A: Yes. On the day of registration, you will fill out a form with your name and address. This information is passed onto the JDRF and they will issue tax receipts.

Q: Do you have to be a member of an affiliate to compete?
A: No, the challenge is open to anyone.

Q: Is this "challenge" for elite CrossFitters only?
A: Yes and No. If you consider yourself elite and want to compete - AWESOME! If your not feeling "the elite" - AWESOME as well. We created the Challenge to solidify the CrossFit community in Ontario and have a fun day of competition for everyone; regardless of skill level. OKAY!!! Get registering!

Q: Why haven't you posted my profile yet?
A: Hey, slow down superstar - we have alot to do...soon.

Q: Who are you? How come your website does not display any name or info about the organizer? Would you give $100 to somebody because they mentioned 'crossfit'? My friends and I would like to participate but we are a little skeptical of your site.
A: We are the collective...just kidding, bad Trek joke. Anyway, the challenge was originally conceived by Jeff Morey (Conker Fitness) and Mark Gleason (CrossFit Niagara). We had planned to host it at Jeff's gym, but along came Paul McIntyre from the Moss Park Armouries and offered his facility. Word got around and suddenly we had to accept because it seemed to get to big for lil'ol Conker Fitness. Jeff, Mark and Paul are currently the organizing bodies. Jeff and Mark have contact info on their websites - follow the links in the list of Ontario Affiliates. In the meantime, you can reach the staff at Hells no I wouldn't just give anyone anything just because they mentioned 'crossfit', but I would if they mentioned charity! Please stop being skeptical of our site. We're just trying to gather a great bunch of people for one incredible day of competition. Hope to see you there. Thanks.

Q: Are there scaled workouts?
A: Yes, there is a male and female scaled heat for each event.

Q: If I'm going to coach my guys/girls do I need to pay as a spectator?
A: Yes please, this is a charity event and the more we raise, well, that's just better!

Q: Will there be team rest areas?
A: The armouries is a big place, we're sure you'll find some room.

Q: What charity are you donating to?
A: Juvenile Diabetes

Q: What does my $100 registration fee get me?
A: Well, besides the chance to compete in the CrossFit arena - all competitors receive an event t-shirt, a paleo pack and a ticket for the BBQ - to stave off hunger. Did we mention a competition??? Also, a portion of your registration is donated to Juvenile Diabetes. There are also some small administrative things rolled in there.

Q: How do I volunteer for this event?
A: Please email with "volunteer" in the subject with your name, phone number, email addy and shirt size in the body - and we thank you for you support!

Q: Are you posting athlete profile like on the games site?
A: Yes, we received a few already and are working towards posting them soon.

Q: Why is it called "Challenge" and not games?
A: Well, the "Games" are in Aromas, California and we do not wish to compare ourselves to that elite athletic competition.

Q: What can I do to help?
A: We need judges for the event. If you are a Level 1 CrossFit trainer, we'd could use you. Please see the question about volunteering for details. Thanks.

Q: What are the WODs and how many are there?
A: Hahahahaha, you really are a comedian! What are the WODs, LOL... you just kill me! Seriously, there are 3 WODs which we are announcing the day of the event.

Q: Can you give any hints as to what the WODs will be?
A: Okay, here is a possible list of movements that may or may not be used in some or all of the events: (vague enough for you)
Ground to Overhead (classically known as Clean & Jerk)
Kettlebell Swings
Bosu Circus Tricks
Sumo Deadlift Highpulls
Hang Snatches
Box Jumps
Wall Balls

Q: What is there to eat?
A: Well, if you are a competitor, you can eat your paleokit. We are also selling Paleokits on site. There is a BBQ at the end to celebrate your great achievements during the day. We are selling tickets for that too. We will have the typical BBQ fair, plus we are investigating Halal and Kosher selections.

Q: What's to drink?
A: What are you bringing? No really - we are providing water. Booze and beer are also available to buy from the armoury bar. Did we mention the whole event is licensed!!!

Q: Will there be Karoke?
A: WTF????


If you wish to volunteer please send an email
with subject Volunteer to
CrossFit Ontario Challenge 2009