Archive for April, 2009

Back Squat
3-3-3-3-3

Max Weighted Pull-ups
3-3-3-3

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Coaches notes: Let’s see how those 20 rep Back Squats have made us stronger! If you are wanting to do the CrossFit Total, here is your chance to do Back Squat triples. You should be able to do more weight than you did the last time we did 5′s: 090323. In May we will be doing max single efforts (1-1-1-1-1) so those participating will know what to attempt at the CFT.

Welcome Leah! Leah Lopez has joined our team of trainers at CFR! Leah has been with us since the basement days and is both CrossFit Level I certified and CrossFit Olympic Weightlifting certified. She has a good eye for form and is already an asset to the team! Picture shows Leah leading a group (L to R: Leah, BradFo, KarenM, Jade, JessR) through the Burgener warm-up. Read her complete trainer’s profile HERE (scroll to the bottom).

Qualifier wods: The workouts for this weekend’s competition in Calgary have been announced! Visit the CrossFit Calgary website to view. CrossFit Regina is sending 5 ladies to compete this weekend and they have been training hard (if I do say so myself!).

Overhead at CFR: “I forgot how much this sucked!”

# of rounds in 20 minutes:
10 Bell Swings -55lbs/35lbs
20 Box Jumps – 24″
30 Double-Unders

Post # of rounds to comments.

Coaches notes: Intermediate bell swings are 35/25lbs, beginner 25/15lbs; Modify box jumps to 20″ box jumps or box steps as needed; sub for 30 double-unders is 30 skips and 30 tuck jumps. Compare to 080922. BONUS = 2K row for time.

At CrossFit Regina, it’s not just about working out, it’s about an entire lifestyle change. In the picture, Ivan is receiving some advice on nutrition from Aaron after handing in a one week food journal. This week we’ve asked all members to keep a food journal for one week. They can then hand it in for us to look over and offer advice on what they could be doing differently. How is the food journaling going? Did you notice what we wrote on the whiteboard? “If you don’t keep a food journal, you may be sentenced to Burpees!”

Video: “Train Them How to Eat” with Skip Chase, 2009 CrossFit Affiliate Gathering [wmv] [mov] Courtesy of CrossFit.com.

CrossFit Games: This is the day we find out what our workouts are going to be in Calgary this weekend. Talk about needing to be prepared for anything! As soon as we find out, we’ll post here for everyone to see.

Overheard at CFR: “I think I need to get back on the milk!”

“Victoria” Chipper

For time:
75 Push-ups
50 Sumo-deadlift high-pulls – 95/65lb
50 Ring Dips
30 Weighted Pull-ups – 45/25lb
25 Handstand Push-ups

Post time to comments.

Coach’s notes: Compare to 080527.

Picture shows Karen N’s son, Nikolas, trying the “elevated knee push-ups” he saw his mom doing today, and he’s added the Easy button. How creative is that?!

This workout is at the “elite” level and can be modified as follows:

Intermediate:
75 Push-ups
50 x 65lb SDHP (45lbs women)
50 Bench Dips, feet elevated
30 Pull-ups
25 Elevated leg push-ups

Beginners:
50 Knee Push-ups
30 SDHP – 20lb bar
30 Bench Dips, feet on ground
30 Rubber band assisted Pull-ups
25 Elevated knee push-ups

Youtube Videos: Paleo in a Nutshell Part 1: Food; Paleo in a Nutshell Part 2: Exercise
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Overheard at CFR: “Someone vandalized my car with SNOW!” 6am today!

1. Burgener Warmup

2. Max Snatch 3-3-3-3-3

Each set of 3 consists of 1 x Power Snatch, 1 x Squat Snatch, 1 x Split Snatch.

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3. THEN one round of “Michael”:
800 m Run
50 Situps
50 Good Mornings – 45/35lb bar

Post time to comments

In the picture, Kelly pulls herself under the bar, using the Split Snatch.

Video: Split Snatch by Josh Everett [wmv][mov] Courtesy of CrossFit.com.

Gym Challenge of the Week: Keep a Food Journal, we challenge everyone to record everything they eat/drink this week, then hand it in at the end of one week for an evaluation.

Overhead at CFR: “My first two workouts at CrossFit, I’ve worked out a total of 27 minutes. I love this program already.”

For time:
500 m Row
5 rounds of:
15 Pull-ups
20 Push-ups
20 Weighted Situps – 35/25lbs
Finish with 500 m Row

Post time to comments.

Picture: Along with 3 Darcies and 3 Angelas, CrossFit Regina now has 3 Leahs!! L to R: Leah Lo, Leya M and CrossFit Mama Leah Lu!

This week’s strength days will be Monday and Thursday.

May classes are available for sign-up, along with the CrossFit Total on May 23rd and 30th. The CFT will work like a workshop: $50 for non-members, $25 for CFR members, FREE for unlimited members. You should have been doing CrossFit workouts for at least 3 months to participate. You will need to know your max 5s, 3s and 1s for the Back Squat, Deadlift and Shoulder Press. To sign up, click on the “Workshops” tab on the online calendar. Times are 9-12 or 1-4 on either day, with a limit of 20 people per time slot. Email us if you have any questions. This is our 3rd CrossFit Total and it is a BLAST with PRs galore.

9am Painstorm:

5 rounds of:
5 deadlift
5 hang squat clean
5 push press
5 front squat
Run 400m (each round)

-Followed by-

5 rounds of “Cindy”:
5 Pull ups
10 push-ups
15 squats

Finish with 400m Run

(Lifts are at 3/4 bodyweight)

Picture shows Nick K pushing through the painstorm. Nice full extenstion at the top of that push press! See results in comments. Today’s was Nick’s pick. Picture by Christine.

10am & 11am = Partner version of painstorm, using dumbbells, alternating with a partner, 3 rounds each.

Followed by “Last Man Standing” challenges: Hanging chair sit, Plank, Bottom Squat, and Handstand (all isometric holds).

Sunday 1pm & 2pm = Franz’s pick

For time:
800 m Run
3 rounds of
10 Hang Squat Cleans – 155/100lbs
20 Chest to bar Pull-ups
30 Box Jumps – 30/24″
Finish with 800 m Run

Post time to comments.

Picture shows Wednesday night’s girls at various stages of the clean. Kristen (in the middle) is at the starting position, JillR (R) is at the rack position, and ShannonQ (L) is finishing overhead with the jerk. Bottom picture shows our paved back alley run (safe from vehicles!).

Note: Workouts are always modifiable to any fitness level. For example:

Intermediate
400 m run
3 rounds of
10 Hang Squat Cleans – 95/65lbs
20 Pull-ups
30 Box Jumps – 24/20″
Finish with 400 m Run

Beginner:
400 m run
3 rounds of
10 Medicine Ball Cleans
20 Assisted Pull-ups (jumping/band/rings)
30 Box Steps – 20/12″
Finish with 400 m Run

Video from this workout at Great Basin Regional Qualifiers – [wmv] [mov] Courtesy of CrossFit.com

“Nicole“
# of rounds in 20 minutes
400m Run
Max Pull-ups

Post # of rounds and # of pull-ups to comments.

Coaches notes: Each round do as many pull-ups as you can without stepping down, Band pull-ups divided by 2. Compare to 080917. It may be cooler today, bring a headband for your ears. If you cannot run for medical reasons, you may sub a 500m row.

BONUS/Gym Challenge = Spend a few minutes working on / writing out / reviewing your goals. Start with 3-5. Talk to others, see what their goals are. Tell someone, keep each other accountable.

Picture: SarahG (L) and LeahLo (R) stopped by for some Dressy Pull-ups on Saturday! Which bride (Nikki? Karen?) will stop by this summer and be the first to do a pull-up in her wedding dress?!

Clean & Jerk
3-3-3-3-3

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Then do # of Burpees in 5 minutes.

Coaches notes: Start with Burgener Warm-up, use the hook grip. This is a full squat clean (if you power clean it, you must then do a front squat… but work towards making it one fluid motion). The jerk can be power or split, whichever you are more comfortable with.

Picture: shows Leya working on the clean at last Saturday’s Olympic Weightlifting workshop. Here she is on her way up, out of the front squat portion. Her foot stance is excellent, must be her new shoes! She should lead up with her elbows more. I believe she got a PR that day of 105 or 115 pounds. Leya, can you please confirm.

2009 Sask Open Weightlifting competition is being held in Moose Jaw on Saturday, May 9th. This would be a good opportunity to see some Olympic WL athletes in action… or maybe you want to enter? Click HERE for details.

Saturday: 9am Painstorm – sign up for barbell work with 3/4 bodyweight; includes some running and only 5 sets of 5 pull-ups. 10am and 11am regular team workouts.

20 rep Back Squat x 1 (one set)

*Add 10 pounds from last Tuesday (090414)

*1st time? use 80% of your 5RM (090323)

THEN for time:
1K row, followed by
3 rounds of:
20 Box Jumps -20″:
10 Wall Ball -20/14lbs
*half of SoCal Regionals workout #3

Post results to comments.

Video: Found something new and so I just had to try it, the Split Snatch: [wmv][mov] Lisa Ray at the Great Basin Regionals. Courtesy of CrossFit.com.

Picture: L to R: AngDesj, MichelleDal and Janine are also trying something new. Some strange yoga pose?! Does it have a name??