2 rounds for time:
500 m Row
15 OHS – 95/65lb
500 m Row
15 Toes to Bar

Coach’s Notes: Apply the following modifications as necessary: If needing to reduce the weight for OHS, add reps to ensure the same load is moved. Total load for men is 1425lb per set. Divide 1425 by the weight you will use to decide how many reps. For example, if you use 75lb for OHS, you would do 19 reps. Women, use 975lb for calculations. Sub for Toes to Bar is double Hanging Leg Raises. Keep legs extended and raise as high as you can.

ComTeam is doing some odd object work today, followed by sprints at the track. Robin will be at the track around noon (after the 10:30am workout) if anyone wants to join her. Aaron emailed instructions if you want to go any time on your own.

Push-up Challenge Day 10: Women  10 / Men  20

Benchmark Girl “Chelsea”:
“Cindy” on the minute for up to 30 minutes
Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

Post # of rounds completed to comments.

Coaches notes: Start a round of Cindy on the minute and keep going until you can’t complete the round within the minute. Continue doing rounds of “Cindy” until 30 minutes is up. *No doubling band pull-ups or knee push-ups today. Try to get as many rounds completed within the minute as possible! Compare to 091016 (10 min Chelsea) or 090207 (at Betty).

Picture shows Laura, Audrey and DannyL tackling “Grace” yesterday!

Push-up Challenge Day 9: Women  9 / Men  18

18 DAYS TIL SECTIONALS!!

Back Squats @ 80% x5×3
(3 sets of 5 reps, sets across)

Then Benchmark Girl “Grace”:
30 Clean & Jerks for time – 135/95lb
Compare to 100212.

Post loads used for Back Squats and time for “Grace” to comments.

Coaches notes: Cleans are anyway (power or squat), Jerks can be push jerk or split jerk; Intermediate weight is 95/65lb, Beginner weight is 65/45/35lb.

ComTeam is doing Back Squats at 85% and “Heavy Grace” today.

Push-up Challenge Day 8: Women  8 / Men  16

Picture shows Nolan back squatting, while DannyV looks on.

Scheduling: Starting today, we have added an 8pm class Monday through Thursday until the end of March. This is a trial run and it’s up to you guys to make it work!

Georgia Sectionals #4

For time: 21-15-9 reps of
Thrusters – 95/65lb
Burpees

Then 30 Deadlifts at 225lb/155lb (included in time)

Post time to comments.

Games Season is well under way! Sectionals going on this weekend include Alaska, Alabama, Carolinas, Ohio and Queensland (Australia).

Announcing: The winner from the February Challenge is Kat! She wins an Olympics 2010 calendar and a ComTeam t-shirt (coming soon)! We hope this encourages you to keep up with the March challenge:

Push-up Challenge Day 7: Women  7 / Men  14

Picture shows James doing 95lb Thrusters.

Video: Setting up for the Ohio Sectionals at The Arnold – [wmv] [mov] Courtesy of the CrossFit Games Website.

9am – Full Mission Profile – SWAT:

(Click on link to see full story)

Approach: - Max time 15 minutes

10 Rounds of:

• 10 Deadlift (65 / 95)
• 5 Lunges (one lunge on each leg = 1 rep)
• 5 Box Jumps
• Sprint 20 meters (sub 20 Running Skips)

Actions at the Objective: – Max time 7 minutes

7 Rounds of:

• 10 Jerks (65 / 95)
• 10 Burpees
• Sprint 20 meters (Sub 20 Running Skips)

10am – Team Version of FMP

Picture shows Steve doing Ring Rows!

Push-up Challenge Day 6: Women  6 / Men  12

Burpee Breathing Ladder for time:
1 -> 15 ->1

Coach’s Notes: Perform 1 burpee, take one breath, perform 2 burpees, take 2 breaths. Continue in this manner, the number of breaths for the rest is equal to the number of reps performed in that set, all the way up to 15 and then back down to 1. You may breathe as much as you like during the performance of the burpees. Burpee standard is chest contacts the deck, tight plank position for the pushup, and clap hands fully extended overhead on the jump.

Rest 5 minutes, then:

Deadlift 75% of 1RM as 5-4-3-2-1 reps

Coach’s Notes: Deadlifts are not for time, you may even partner up and share a barbell, alternating sets.

Push-up Challenge Day 5 : Women 5 / Men 10

Picture = Who’s Back Friday?!

Reminder: It’s also Funky Sock Friday!

Saturday: 9am Full Mission Profile – Rx’d only – will not be heavy, but will require specific time limits for each part; 10am Team Workout for all fitness levels.

100 Pull-ups for time.

The catch: Each time you drop from the bar, you must do 10 Dumbbell Thrusters: men 2×35lb / women 2×25lb

Post time and # of sets of pull-ups to comments.

Compare to 090309.

Push-up Challenge Day 4 : Women 4 / Men 8 (try to do them standard and consecutive)

Overheard at CFR: “I could’ve been having a coffee with my mom!”

**Schedule Update** We have had many requests for an 8pm class and we are listening! We are going to add an 8pm class Monday through Thursday, starting next week and for the rest of March. This will be a trial run to see how successful this time of day is. Please sign up!

Sandbag Loading

Front Squat
3-3-3-1-1-1
*Must power clean weight from floor today, increasing weight with each set

Then, for time:
1000m row followed by 1000 Single-Under Skips

Post loads for Front Squats and time for 2nd part to comments.

ComTeam is doing Shoulder Press, Sandbag Loading, Muscle-ups and a 3K Run.

Push-up Challenge Day 3 : Women 3 / Men 6 (try to do them standard and consecutive)

Picture shows Aaron demonstrating today’s Sandbag Loading and Tiff putting it into practice!

“Filthy Fifty“:
For time:
50 Box jump, 24″
50 Jumping Pull-ups
50 Bell Swings, 35/25lbs
50 Lunges
50 Knees to Elbows (overhand grip)
50 Push Press, 45/35lbs
50 Back Extensions or Good Mornings 45/35lbs
50 Wall Balls, 20/14lbs
50 Burpees
50 Double-unders

Post time to comments.

Coaches notes: Modify exercises as needed, CFR trainers will help you with this. Those who are new or on a time crunch, do “Dirty Thirty” which is 30 reps of each. Compare to 090629.

Picture shows Kelsey deadlifting for reps during a recent workout, with Tanya R in the background.

Push-up Challenge Day 2 : Women 2 / Men 4 (try to do them standard and consecutive)

“Bring Back the Dumbbell Snatch”:

AMRAP in 20 minutes:
12 one-arm Power Snatch – 45/30lbs
12 Pull-ups
12 Box Jumps – 20″

Post # of rounds to comments.

Compare to 090312.

Happy One Year Anniversary `Lucy`! In July 2007, we opened CrossFit Regina in our basement. In a short 10 months, we had grown to 80 members and outgrown our space. We moved to `Betty` and in another 10 months, needed to move to a bigger location again! We moved into our current location on March1st, 2009. This is our first time making it to one year at a location!

Scheduling: We tried the 7am and 8am time slot twice a week for 6 weeks. We had an average of 1.3 people attending the classes, so unfortunately we will not be continuing them at this time. We may try again in spring or summer.

Video: CrossFit Games Sectionals went on in Washington, Georgia and Utah/Nevada regions this past weekend. Check out this video from WOD1 at the Utah/Nevada Sectional: Day One WOD Recap (with Clean & Jerks and Muscle-Ups) – [wmv] [mov]

Push-up Challenge: Women 1 / Men 2, we will add one a day (two a day for men) and try to do them standard and consecutive to work up to 31 on the 31st (62 for men).