For time:
3K run
Post time to comments.

Followed by gymnastic skill work:
-Handstands
-L-sits/parallette work
-Levers

Gym Challenge of the Week = Review Goals
*everyone should to have 3-5 goals in writing

Picture shows Rhonda finishing up her first Rx’d “Grace” workout during Friday’s noon hour “Grace-off”. Notice that the girls who are finished are cheering her on to the last rep! Amazing performances by everyone.

Qualifiers: Less than 2 weeks til we send our 5 girl “Dream Team” to the Western Canadian Regional Qualifiers for the 2009 CrossFit Games. Here is a video put together of the women competing at this past weekend’s Southern California Regional Qualifiers, workout #1: [wmv] [mov]

Paul’s pick:
“Quarter Gone Bad“
Five rounds for total reps of:
135/95 pound Thruster, 15 seconds
Rest 45 Seconds
50/25 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

Click HERE to see a video demo of this workout, courtesy of CrossFit.com.

BONUS = 10 minutes of inverted burpees

Picture: John brought in his troops on Saturday for a similar workout, Fight Gone Bad. On the right, Moshenko gets some 2-on-1 “encouragement” through his final row! (click to enlarge)

Another Foundation class has been added this week: Monday/Thursday at 6:00pm (in addition to 7:30pm). Please call or email to sign up.

9am “Daniel“
50 Pull-ups
400 m Run
21 Thrusters – 95/65lb
800 m Run
21 Thrusters – 95/65lb
400 m Run
50 Pull-ups
Post time to comments.

10am and 11am “Partner Daniel“
50 Pull-ups total, alternating
400 m Run together
42 DB Thrusters, alternating – 2×35/2×25
800 m Run together
42 DB Thrusters, alternating – 2×35/2×25
400 m Run together
50 Pull-ups, alternating
Post times to comments.

1:30-3:30 Olympic Weightlifting workshop
-Jade gets instruction from Aaron on the starting position for the Snatch:

Shoulder Press
3-3-3-3-3

Post loads to comments.

Coaches notes: Compare to 090310 (5s) and 081016 (3s from last fall)

BONUS = 10 minutes of Double-Unders

There is a Grace-Off happening at CFR Friday at noon! Come watch and cheer on our girls! Any girl who can do Grace “As Rx’d” is welcome to join. Grace is 30 Clean & Jerk for time, with girls using 95 pounds. Inspired by our Grace-Off in Edmonton. Watch the Facebook video HERE.

Workshop: After doing Squat Cleans Thursday, did you wish you had more instruction on the movement without worrying about the stopwatch? Sign up for our Olympic Weightlifting workshop this Saturday 1:30-3:30. $50 for non-members, $25 for CFR members, FREE for unlimited members. It is beneficial to take this workshop more than once.

CrossFit Total is planned for the last two Saturdays in May: 23rd or 30th. There will be a small fee to enter, to pay for the trainers/judges. Stay tuned for more details.

Benchmark Girl “Elizabeth“
For time
21-15-9:
Cleans – 135/95lbs
Ring Dips

Post time to comments.

Coaches notes: Cleans are full squat cleans. Intermediate weight is 95/65lbs, modify weight further as needed; if you can’t do ring dips, do assisted ring dips or double bench dips. Compare to 081022.

BONUS = Max Plank hold and max Handstand hold.

Pictures show you the type of cooperation you will experience at CrossFit Regina. In the top picture, Lexi (R) is showing Danielle the technique of the Turkish Getup; in the bottom picture, Chris (L) is finished the hero workout, “DT” and is encouraging Darcy “D3″ through his last round. (click to enlarge)

What is CrossFit? Pam found this explanation: http://www.crossfit603.com/crossfit/

For time:
21-18-15-12-9-6-3 reps of:
High Pulls – 65/45lbs
Burpulls

Post time to comments.

Coaches notes: Burpulls are Burpee Pull-ups, Rx’d is to 8 feet, modify to 7 feet or 6 feet, as needed. Compare to 081013.

Picture shows Mother/Daughter pull-ups. This is Crystal and her daughter Mikayla who did the benchmark workout “Helen” together.

Bonus = Max single Turkish Get-up, which guy and which girl can TGU the heaviest? L + R = 1

20 rep Back Squat x 1 (one set)

*Add 10 pounds from last Tuesday (090407)

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

BONUS = 1K run for time

Post results to comments.

Picture: Can you name the runners shown? Who else is loving the paved back alley?

Saturday: We added a 9am class for the HERO workout “Daniel”, sign up if you can run, do Fran-weight thrusters and standard pull-ups. Partner Danny at 10am and 11am.

10 x 100m Sprints

BONUS:
Pull-up Breathing Ladder
1->10->1

Post times to comments.

Picture shows the group who went to the Burgener cert this past weekend.

Strength days this week will be Tuesday and Friday.

Gym Challenge of the week = BONUS week, we’ll have a different bonus each day

Cert: 8 of us are going to the CrossFit Olympic Weightlifting Certification in Edmonton, Alberta. We are going to learn, study and practice the Olympic Lifts – the Snatch and the Clean & Jerk – with Coach Mike Burgener of Mike’s Gym, California.

Video: Learning to Snatch, Coach Burgener [wmv][mov] Courtesy of CrossFit.com.

Picture shows husband and wife team, Kurt and Leya! Kurt finally got a chance to do max Back Squats this week, and Leya is practicing her Overhead Squats. Leya is one of the 5 CFR girls going to Calgary for the Western Canada Regional Qualifiers in May.

Workshop: If you’re interested in finding out what we are learning this weekend at the cert, sign up for our Olympic Workshop next Saturday, April 18, from 1:30-3:30. Cost is $50 for non-members, $25 for CFR members, FREE for unlimited members. Sign up on our online calendar. Space is limited!

Benchmark girl “Helen“
3 rounds for time:
400m Run
21 Bell Swings – 55/35lbs
12 Pull-ups (18 band)

Post time to comments.

Coaches notes: You may replace the run with a 500m Row. Intermediate bell swings 35/25, Beginner 25/15 with 12 ring rows. Compare to 090116 (with rowing) or 080825 (with running).

Picture shows Kelly doing bell swings with the guys’ weight, 55 pounds, which is Uber-fun!

Video: Helen: Sub-7:00 (OPT) [wmv][mov] Courtesy of CrossFit.com.

CONGRATS to the New Year Challenge winners!
24 people took part in a 3 month fitness/nutrition challenge held by CrossFit Regina and Balanced Body System.
Winners are:
1st place Krista S, 2nd place Jordan H, 3rd place Brad Flood. Winners received FREE CrossFit training (9, 6 and 3 months respectively) as well as gift certificates to Brawn & Body. Group picture shown.