Who's Back Friday?

A. “Little Diane”
15-12-9 reps for time of
Deadlift 275lb/185lb
Handstand Push-ups
200m Run (3 runs total, end with run)

B.1K Run or Row – 1 Burpee penalty for each second over 1K time from Tuesday, performed immediately

C. Accumulate 5 minutes in Support Hold

Post results to comments.

Coaches notes: Don’t be deceived, even though she has less reps than “Diane“, Little Diane is heavier and includes running! Modify Deadlifts to 225/155, 185/125, 155/105, beginners do 95/65. Use bands for HSPU as needed, or double knee elevated push-ups. If back alley still muddy, run the 100m twice. Dragon Boat Chicks DO NOT do heavy Deadlifts. You do not want a tired back for this weekend. Instead do 3x500m Rowing Sprints. Race day is Saturday!

Prairie CrossFit Challenge: Deadline to sign up is September 11th! We have 12 signed up so far: AngDesj, Leya, Robin, KimFly, Alana, Shae, Harlan, Paul, Tyler, Jarrett, Keenan and Gerald. Who Else? It’s totally worth the experience, no matter what the final results. If you don’t sign up, you might regret it!

Overheard at CFR: “A bad day at CrossFit is better than a good day at work!”

Never a dull moment with AngDesj!

A. 7 rounds for time of
7 Clean High Pulls
7 Front Squats
7 Push Press/Jerk
100M Run
Men-75lb, women-55lb

B. Partner Sled Drag
5 rounds, not timed of
Backward sled drag 40 seconds out; Forward drag sprint back
Alternate with partner; Men-125lb/women-75lb

Post results to comments.

Athlete Profile - Angela Desj
Age: 34
Height: 5’5″
Weight: 148lb

Cindy: 20+
Grace: 3:34
Fran: 4:23
Karen: 10:28
Helen: 9:58
Jackie: 9:41
Elizabeth: 11:16
Fight Gone Bad: 275
400m Run: 1:18
500m Row: 1:45
Clean & Jerk: 175lb
Snatch: 125lb
Deadlift: 300lb
Back Squat: 280lb
Overhead Squat: 155lbx3
Bench Press 185lb
Max Pull-ups: 29
Max Push-ups: 50
Consecutive DU: 80
Favorites: Bench Press, Rope Climb, HSPU’s
Goat: Sit-ups, Box Jumps, one-legged squats
Stats: 2nd at 2009 Saskatoon CrossFit Challenge, 7th at 2010 Central Canada Sectionals, 30th at 2010 Canadian Regionals

Aimee L.

A. Overhead Squats 5-5-5-3-3-3
Compare to 100630.

B. 10 Minute Cindy
As many rounds as you can in 10 minutes of:
5 Pull-ups, 10 Push-ups, 15 Squats
*Assisted Pull-ups and knee Push-ups are doubled.
Compare to 090911.

For S’toon competitors double day at least 3 hours after 1st WOD: Do Thursday WOD
*You will find out what it is once you’ve completed today’s WOD.

Post loads for OHS and # of rounds of Cindy to comments.

Long Weekend: CLOSED Saturday and Sunday; Monday team workout with Paul at 10am or 11am.

Who’s Who: Aimee, her sister Kim Fly and their friends all have added spice to the CrossFit Regina morning classes… with Neon clothes, funky socks, music and dancing!! In addition, Aimee joined our ComTeam training program last winter and has seen accelerated gains over the last year. She can now do standard pull-ups and push-ups, and workouts like Fight Gone Bad as rx’d. She is also involved in our CFR community, from volunteering at Sectionals in Edmonton to joining our Dragon Boat team. See what else Aimee has to say HERE.

Leya - Thrusters at Games

A. 1K Run for time (if raining, do 1K Row)

B. For time: 30-20-10 reps of
Burpees w/standard Push-ups
Toes to Bar (sub = straight leg raises)

C. Accumulate 10 minutes in bottom squat position as per Mobility WOD by Kelly Starrett
http://mobilitywod.blogspot.com/2010/08/first-of-many-beat-downs.html

Post results to comments.

Athlete Profile: Leya Moore
Height: 5’4”
Age: 35
Cindy: 23 rounds
Fran: 4:39
Nancy: 13:11
Fight Gone Bad: 310
Max Pull-ups: 23
Max Squat: 225lb
Max Deadlift:255lb
Max Clean & Jerk: 135lb
Max Snatch: 90lb
Stuff I love: Heavy deads, push ups, rope climbs, squats of all kinds
Goats: Lifting a weight above shoulder height, double unders because I really don’t like having to wear a pair of Depends in a WOD and 24 inch box jumps (oops, my fascia is showing)

Leya was on our affiliate team that went to the World CrossFit Games in California this year (see picture). She is also competing at the Prairie CrossFit Challenge coming up on September 18th at CrossFit Saskatoon. All fitness levels are welcome to sign up, as there are 3 divisions to compete in. It’s a great experience, you just have to take that first step and sign up!

Jeanne counts for Jill

A. Skill = 10 Skin the Cat

B. Javorek Complex 8 sets (not for time) of
Hang Power Snatch
Overhead Squat
Good Morning
Back Squat
Pendlay Row (touch and go)
Deadlift (touch and go)

Coaches notes: First set is 8 reps (8 snatches, then 8 OHS, then 8 Good Mornings, etc), decrease by one rep each set so last set is a single of each. Do not set bar down until set is complete (think like Bear)
Men start at 65lb, add 10lb per set, women start at 35lb, add 10lb per set. Partner up and alternate. Increase by 5lb if necessary.

Video of a Pendlay Row: http://www.cathletics.com/exercises/exercise.php?exerciseID=172

Post experience to comments.

Future CrossFit Yorkton

Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 times.

3 Power Cleans 155/105 lb
6 Push Ups
9 Knees-To-Elbows

Post total rounds completed to comments.

Compare to 100627.

Article: “This is My Gym” by CrossFit Watertown – courtesy of CrossFit.com. What would you say about YOUR gym?

Picture shows the future “CrossFit Yorkton” – so excited for you, Trevor and Taryn! (Both competed at our Spring Fling)

9am: “Uncle Jimmy”:
For time: 25 Deadlifts – 225/155lb
50 Barbell Thrusters – 95/65lb
75 Bell Swings – 55/35lb
100 steps OH walking lunges – 45/25lb plate

10am: Partner Uncle Jimmy
*Share the work with one partner working at a time.

11am: 10 x 200m Sprints

Post results to comments.

Two-a-day: Anyone going to the Saskatoon Challenge (or even thinking about it) is welcome to come at both 9am and 11am to try a Two-a-day.

Final August Draw: All of today’s comments will be included in this week’s draw!! Keep ‘em coming!

Who's Back Friday?

Fight Gone Bad: In this workout, one person starts at each of five stations and you rotate after one minute. This is a five-minute round followed by a one-minute break. Three rounds for total score. The stations are:

1. Wall Ball: 20 lbs men/14 lbs women (Reps)
2. High-Pulls: 75 lbs men/55lbs women (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 lbs men/55lbs women (Reps)
5. Row (Calories)

The clock does not reset or stop between exercises. On call of “switch” the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post scores to comments. Compare to 100701.

COME OUT AND SUPPORT OUR LADIES DRAGON BOAT TEAM! Today we’ll be taking donations that go toward the approx $800 fee for entering a boat in the Regina Dragon Boat Festival this September long weekend. Suggested donation is $5-20 *Only if you want to donate, anyone can still come and do this workout today, even if you’ve used up all your workouts this week!* OR sponsor a CFR Chick to do this workout for you!

Saturday: Double at 9am (Uncle Jimmy) and 11am (sprints), anyone going to compete in Saskatoon (or even just thinking about it) is welcome to come and try a “two-a-day”! 10am with be “Partner Uncle Jimmy”, bring a partner or just come and we’ll pair you up with someone.

Did you know? The Saskatoon Challenge has 58 people signed up already, coming from 5 different CrossFit Affiliates! Read more HERE (also a handsome fellow from CFR has his athlete profile featured!!)

Split Jerk

A. Behind the neck Rack Split Jerk 3-3-3-1-1-1
Video from CrossFit.com: [wmv][mov] (we are taking it from the rack, not the floor)
Compare to regular Rack Split Jerks 100812 – which way could you Jerk more weight?

B. Benchmark girl “Angie” for time:
100 Pull-ups
100 Push-ups
100 Situps
100 Squats

Coaches notes for “Angie” : Complete all reps of one exercise before moving on to the next. Intermediate do 75 reps of each, Beginners do 50 reps of each, modify with band pull-ups and knee push-ups as needed. Compare to 100324

Post loads for Jerks and time for “Angie” to comments.

Fight on Friday – “Fight Gone Bad” – bring a friend! Help support our Dragon Boat team! Suggested donation $5-$20.

Saturday – Double day for anyone planning to / thinking about competing in Saskatoon (modifications allowed, ANYONE welcome): 9am (“Uncle Jimmy” with deadlifts, thrusters, bell swings and overhead lunges) and 11am (200m sprints); with Team Workout at 10am.

Picture: Berni split jerks 135lb, a 20 pound PR!

Carmen & Steve

Spring Fling WOD #3 “Rain or Shine”
3 rounds for time:
400m Run
20 Push Press/Jerk – 115/80lb
20 Box Jumps – 20″

Part 2 = Reverse Sled Drag for 2 minutes (facing backwards) for distance, walk back – 135/90lb

IF you did both yesterday, do Rhiannon and then reverse sled drag.

Post results to comments.

Coaches notes: For Spring Fling modifications click HERE; Compare to 100521.

Who’s Who 9 – Steve says “I was introduced to CrossFit by Giles and Sonja. My first workout was ‘Pet Rock’—I didn’t think I wanted to come back after but everyone was so encouraging that I was hooked.” He tells you more HERE!

Picture shows Carmen and Steve with their medals from CFR’s Spring Fling. This couple has been involved with CFR by entering in our spring competition, and supportive by traveling to Okotoks, Alberta to cheer on our team and individual competitors at the Canadian CrossFit Regionals 2010!

Announcing “Fight on Friday”: This is the 3rd year CrossFit Regina Chicks are entering a boat in the Regina Dragon Boat Festival! This Friday we’ll be hosting our first ever “Fight on Friday” = Fight Gone Bad as the workout of the day on Friday. Please invite your family and friends to try out “Fight Gone Bad” for a suggested donation of $20 that will go toward our dragon boat team! OR sponsor a CrossFit Chick $20 to do the workout.