100209 – Sink or Swim
February 8th, 2010
“Sink or Swim” by Shae
On the minute:
1 – 20 Pullups / 2 BW DL / 5 Pushups
2 – 18 Pullups / 4 BW DL / 5 Pushups
3 – 16 Pullups / 6 BW DL / 5 Pushups
4 – 14 Pullups / 8 BW DL / 5 Pushups
5 – 12 Pullups / 10 BW DL / 5 Pushups
6 – 10 Pullups / 12 BW DL / 5 Pusups
7 – 8 Pullups / 14 BW DL / 5 Pushups
8 – 6 Pullups / 16 BW DL / 5 Pushups
9 – 4 Pullups / 18 BW DL / 5 Pushups
10 – 2 Pullups / 20 BW DL / 5 Pushups
Post experience to comments.
Coaches notes: “BW DL” = Bodyweight Deadlift; Intermediate do band pull-ups and 3/4 BW DL; Beginners do 10->1 band pull-ups and 1->10 / 1/2 BW DL / 5 knee push-ups; If you can’t complete within the minute, finish into next minute and rest until new minute starts. 5 Burpee penalty for each round not completed within minute (complete after).
Bonus skill work = accumulate one minute L-sit
Picture: Sometimes after a good workout, you just need to grab a breath of fresh air.
Post your “post-wod” stories to comments!
100208 – OHSx15 and Power Elizabeth
February 7th, 2010
Max Overhead Squats x 15
Then “Power Elizabeth”
21-15-9 reps of:
Power Cleans – 135/95lb
Ring Dips
Compare to 090923.
Post loads for OHS and time for PE to comments.
Coaches notes: Elite level for CrossFit is Bodyweight OHS x 15 - should be able to do about 60% of your max; Intermediate for PE is 95/65lb and Jumping Ring Dips; Beginners do 65/45 and Push-ups.
Gym Challenge of the Month = Accumulated L-sit seconds and GHD situp reps
*Don’t forget about this… there may even be a prize in the end!
Picture: Shows our CrossFit Mamas (and others) holding the bottom squat position! L to R: Cheryl with baby Jordyn, C.J., Sharolyn, Marcia
Video: Click HERE to see our CFR Ladies Fran-off!!
100207- The Beast
February 6th, 2010
“The Beast”
As many rounds as possible in 20 minutes of:
6 SDLHP (High Pulls) – 65/45lb
6 Burpees
6 Power Snatch – 65/45lb
Post # of rounds to comments.
From the OPT WOD log books.
100206 – CrossFit Football
February 5th, 2010
We have a fun Saturday planned!
10am: “CrossFit Football“ from Sparks Sport Conditioning in Edmonton.
Touchdown (6pt): 80 Squats, 40 Pull-ups, 20 Burpees
1PT Convert: 50 Double-Unders (or 125 Single-Unders)
Field Goal (3pt): 20 Thrusters (45lb/25lb), 30 Sit-ups, 20 Box Jumps (20″)
Two 10 minute halves with 2 minute half-time.
Work is divided between teams of 2, only one person works at a time. Skipping is not divided, both must complete.
3pm: Yoga field trip with Marie, at #11-2700 Montague St.
4:30: Paleo/Epicure party at Kelly’s
100205 – Stay Alive for 5
February 4th, 2010
5 rounds for time of:
4 L-Pull-ups
8 Push-ups
12 Overhead Lunges – 45/25lb DB or plate
16 Box Jumps – 20″
Post time to comments.
Coaches notes: Sub for 4 L-Pull-ups is 4 Pull-ups plus 4 hanging leg raises (further modified as knee raises), Knee Push-ups double, lighter weight for OH lunges as needed, Box Jumps on 12″ or box steps as needed.
Picture: SherMAN iz CRUSHin!! an L-pullup–SUUUNNNN!!! (translation: Shae is doing an L-Pull-up).
Brawn and Body Activewear is celebrating its 1st Anniversary. Enjoy 25% off regular priced items, and many more items are already reduced by up to 45%. Sale is on February 5-7, 2010.
100204 – 3K Row / Gymnastic Holds
February 3rd, 2010
Yesterday was a Weight Day, today is a Gymnastic Day!
3K Row for time
Then, “Gymnastic Holds“:
10 rounds of
30 second Handstand
30 second Bottom Squat
30 Second Hollow Rock
Post results to comments. Compare to 091213.
February Challenge: Here’s the official verdict on this month’s challenge. How many seconds of L-sits and reps of GHD situps can you accumulate in the month of February?! Keep a running tally.
Picture: Nolan counts reps for Julie during “Groundhog Fran”. Here she is doing the Kipping Pull-up, which is a move from Gymnastics.
Overheard at CFR: “That was harder than it looks!” – gr. 8 student after trying Rope Climb.
Saturday: 10am “CrossFit Football” Game at CFR with Tyler! 3pm Yoga Field Trip with Marie! 4:30pm Paleo/Epicure party at Kelly’s. Email crossfitregina@gmail.com for details on any of these events!
100203 – Games Day 3
February 2nd, 2010
Kent Meets Fran!
1. Back Squats 3-3-3 (88-91%), 1-1-1 (92-94%)
2. Deadlift (+10lb) 1 set of 5 reps
3. Weighted Pull-ups 3 sets of 5-8 reps
*Or work on deadhangs or negatives
Post weights used to comments.
Compare to 100106.
Picture: Kent meets Fran!
Video: “Think Tank Workout” at CrossFit Evolution – [wmv] [mov] Courtesy of CrossFit.com.
2010 CrossFit Games Affiliate Cup: In just 24 hours, over 110 teams from around the world have signed up. That’s already 10% more than last year! Did you know CrossFit Regina is sending a team to the Regionals in Alberta in May?!
100202 – Groundhog Fran
February 1st, 2010
3 rounds for time:
21 Thrusters – 95/65lb
21 Pull-ups
Post time to comments.
Coaches notes: Int. weight for Thrusters is 65/45, Band Pull-ups x1.5 (32 each round), Beginners use 45/33/22lb and Ring Rows.
BONUS: If you missed L-sits yesterday, accumulate 2 minutes of L-sit practice. If you did only one minute yesterday, do second minute today.
Overheard at CFR: “At least I’ll have a new least favorite workout!”
Article in the Wall Street Journal: “Fitness as a Full-Time Pursuit“
100201 – Power Magic 50
January 31st, 2010
“Magic 50″ – 5 rounds for time:
One-arm Dumbbell Snatch – 5L/5R
One-arm Dumbbell Swing – 5L/5R
10 Burpees
Rest up to 60 seconds between rounds.
Post time to comments.
Coaches notes: Perform with power snatch rather than the squat snatch we usually require. Use 35/25lb DB, if you’ve beat 15 minutes before, add 5lb. Compare to 090922.
Bonus: Accumulate 2 minutes of L-sit practice.
Gym Challenge of the month: Bonus core work; first week we’ll be working on L-sits.
100131 – Balboa
January 30th, 2010
“Balboa”
4 rounds for time:
100 Single Skips
500m Row
10 Body Blasters
Post time to comments.
*1:00 ComTeam can make up yesterday’s wods #2 + 3 if missed.
Picture: Darcy ‘D3′ counts Wall Ball reps for Blair during yesterday’s Fight Gone Bad.
January Challenge: We have reached the end of our 31 day Paleo challenge. What changes have you noticed? What lifestyle changes will you continue from here? Tune in Monday for our new February challenge.