10am From UFC Fan Expo:

Partner Alternating Chipper, for time:

Athlete 1 does 50 Double-unders
Athlete 2 does 50 Double-unders

Athlete 1 does 5 Ground-to-overhead (135lbs for men and 95lbs for women)
Athlete 2 does 5 Ground-to-overhead
3 rounds of that for a total for 30 GTO (Next teammate can’t work until teammate completes his/her 5).

Athlete 1 does 50 Double-unders
Athlete 2 does 50 Double-unders

Athlete 1 does 5 Box Jumps, up and over 30″ for men 24″ for women
Athlete 2 does 5 Box Jumps, up and over 30″ for men 24″ for women
3 Rounds of that for a total for 30 Box Jump up and overs

Athlete 1 does 50 Double-unders
Athlete 2 does 50 Double-unders

*Modify weight of GTO and height of Box Jumps as follows:
Intermediate = 95/65lb, Box Jumps 24/20″, Beginners = 65/45lb, Box Jumps 20/12″

11am From Alaskan Qualifier:
5 rounds for time:
6 C2B Pull-ups
6 Ring Dips
500m Row
6 Thrusters – 135/95lb

Post workout choice and time to comments.

4 minutes of Cleans

A. Front Squat 3-3-3
*Start at 85% of 1RM and increase

(Games people do Muscle-Up work here)

B. “Every Reps Counts” 2009 Qualifier WOD
As many rounds in 20 minutes of
10 Wall Ball 20/14lb
10 Box Jumps 20″
10 Deadlift 205/145lb
10 Speed Burpees

C. Mobility of choice

Post loads for Front Squats and # of rounds for “Every Rep Counts” to comments.

Good luck to Mitzi who is attending the Level 1 CrossFit Certification in Calgary this weekend!

Picture: Leya counts for Matt, AngDesj counts for Christian, during the recent workout 4 minutes of Cleans. This is how we run the Open Sectional workouts, with level 1 coaches counting your reps. Registration opens Feb. 1st and anyone can participate!

Film Friday: Coach Jamie Jamieson from Moose Jaw put together a video of some of the Saskatchewan lifters from last weekend’s Junior Championships in Toronto. Featured are Braxton, Lucas, and David. Click HERE to view (link to YouTube).

A. Strength =  Clean & Jerk
60%x2x2, 80%x2x2, 85%x1x3
*Squat Clean & Split Jerk

B. Metcon = 10 minute “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Games people are doing 10 minute “Mary” instead

C. Mobility = Plow stretch for 1 minute and 20 Lunge Grinders

Post loads for C&J and # of rounds of Cindy (or Mary) to comments.

FrostFit workouts have been released HERE!
Good luck in Winnipeg this weekend to CFR competitors Kim Fly, Nicole, Blake, Thomas, and Matt.

Frostfit 2012 PREVIEW from CrossFit Winnipeg on Vimeo.

Victoria

A. Turkish Get-Ups 3-2-1-1-1

B. “Oh My!” 7 rounds for time of
7 Hang Power Clean
7 Front Squats
7 Push Press or Push Jerk
20 Double-Unders
Men 75lb/Women 55lb, Intermediate 65/45, Beginners 3-5 rounds with 45/33

C. 1K Row for time

D. Mobility = Chest stretch on rings and Couch stretch

Post results to comments.

Picture: Our boxes have many uses!

Video: “History of the CrossFit Games” Youtube video, courtesy of CrossFit.com.

Registration for the CrossFit Games Open Sectional opens one week from today! Around the world, athletes will be competing for spots at the CrossFit Regionals. Be a part of something epic, from the comfort of your home gym! Last year CrossFit Regina had 40+ members sign up for the open, many competing just for fun. Will YOU take part in this exciting event this year?!

A. Strength: Back Squat 5-5-5

B. Metcon: With a continuously running clock for 12 minutes, each minute do:
15 Kettlebell Swings (shoulder height) 55/35lb
10 Push-Ups

At end of 12 minutes immediately start 5 minutes of max Double-Unders (or once unable to complete work within the 60 seconds allowed).

C. Mobility: Flag stretch to pull-up bar post and pigeon stretch for at least a minute each side.

Post loads for squat and number of Double-Unders (and how many rounds achieved if applicable) to comments.
Compare Metcon to 111024 .

Coaches Notes: Increasing weight for the sets of squats starting around 75% 1RM. Reminder to our newer members that for the first few months don’t worry about maxes or using percentages of maxes. Simply continue with sets of 5 reps, going a bit heavier than the last time you did the  exercise. Practice (perfect practice, actually) is the priority to ensure reinforcing the correct lifting technique. Scale the metcon with lighter weight and knee push-ups if necessary. Proper push-ups maintain the plank all through the movement and have chest contact with the floor, regardless of being from the toes or knees.

A. Strength: Snatch 60% 1RMx2x2, 80%x2x2, 85%x1x3

B. Metcon: 500M Row x 3
3-5 minute recoveries

C. Mobility: Goalie stretch and lacrosse ball to scapula for a minute each

Picture: Shows the team from Saskatchewan at Junior Nationals in Toronto from this past weekend. Can anyone name all the athletes and coaches? (Hint, not all are from Regina)

Nolan’s Pick from CrossFit Football …

Football Gone Bad
- 3 One Minute Rounds For Time:

1.  DB Thrusters (45/25lbs)
2.  Box Jumps (20″)
3.  Pushups
4.  Double Unders
5.  Calorie Row

Coaches Note:  Rest One Minute between rounds.  In this workout you move from each of the five stations after a minute.  This is a five-minute round from which a one-minute break is allowed before repeating.  The clock does not stop or reset between exercises.  On call of “rotate” the athlete(s) must move to the next station immediately for good score.  One point is given for each rep, except on the rower where each calorie is one point.

Post score to comments.

Welcome to Saskatchewan ...

“The Gauntlet With a Twist”

10am - Partner Version
11am – Individual Verion

Today you will complete “Elizabeth” then “Karabell” and finally “Cindy.”  The catch is you have a 30 minute time limit.  Your total score will be the number of completed “Cindy’s” before the time runs out.

GRAND OPENING:  Reebok CrossFit 306 is having their Official Grand Opening today in Saskatoon from 12-4pm.  Rebecca Voigt will be there to WOD head to head with 2011 Canada East Mens Winner and Reebok CrossFit 306 owner Jason Cain.  There will also be a variety of other events going on.  If you are in the area, be sure to check it out!

Good Luck to those who are competing at the Canadian Junior Weightlifting Championships in Ontario this weekend.

Ladies of CFR

A. Skill: Muscle-up + 2 second L-sit x10 reps (not for time)
If you can’t do MU, do transition + 2 second L-sit x 15 reps

B. CF Ladies of Canada #5
As many rounds as possible in 10 minutes of
10 Deadlift – 165/115lb (Maintain good form)
15 Anchored Situps – shoulders all the way back, touch front of DBs
5 Pull-ups (use bands as needed)

C. Mobility = share your favorite with the group

Post results to comments.

Picture L to R: Leya, AngDesj, Robin doing this workout last weekend.

Kim - Power Cleans

(Games people start with your OHS work)

A. CF Ladies of Canada #4
2 rounds of 2 minutes each of
Double-Unders
Hand Release Push-ups (touch hands behind head)
Air Squats
*Total 12 minutes, add up total reps for score

(Games do bonus Box Jumps here, before B)

B. Skill =  3 sets of 25 unbroken 20″ Box Jumps (not timed)

C. 1K Row for time

D. Mobility = Couch stretch and calf stretch – 1 min per side each

Post results to comments.

Picture: Berni counts reps for Kim Fe during Monday’s 4 minutes of Power Cleans WOD. Kim cleaned 4845 pounds in 4 minutes, for top score for CFR ladies.

Event: The 6th Annual Prairie Indoor Rowing Championships will be held in Regina at Thom Collegiate on Saturday, February 4. Events include 2000m, 500m, and 250m team racing on Concept 2 Rowing Ergometers. If interested, please let us know at crossfitregina@gmail.com and we will forward you the entry form.