Archive for May, 2009

4 rounds for time:
100′ walking lunges holding 30/20lb dumbbells
30 – 24/20″ box jumps
20 – 30/20lb weighted pull-ups

Post time to comments.

Wall Ball Challenge = 17 Wall Ball

Monday will be a max effort day.

Video: Chuck Norris Rope Climb

Overheard at CFR: “I sprained my ankle!” … “You don’t need it for pull-ups, get up there!”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Alternate workout:
(Here’s one you can do at home)
4 rounds of:
400 m Run
50 Squats

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Last Chance Online Qualifiers

Pictures: Top Left then clockwise: Jess Deadlifting 225 at her very first Total; Lexi pressing 90 pounds with judges Leah, Aaron and Paul watching her form; Wayne filming one of Ange’s 3 Last Chance Qualifier workouts; Our kids play outside while all this is going on.

Wall Ball Challenge = 16 Wall Ball

3 rounds for time:
1K Run
20 Knees to Elbows
20 Ring Push-ups

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Modified: 3 rounds of 1K run, 20 knee raises, 20 knee ring push-ups.

Picture shows Nick S on his last rep of today’s wod.

Overheard at CFR: “An hour on the elliptical is nothing compared to 15 minutes of CrossFit!”

Wall Ball Challenge = 15 Wall Ball

Part 1) Max Power Snatch
3-3-3-3-3

Part 2) Retro Cindy
# of rounds in 10 minutes:
3 Ring Rows
6 (Knee) Push-ups
9 Squats

Post results to comments.

Coaches notes: Compare Max Power Snatch to Fun with Snatch. “Mini-Cindy” is the workout from our Foundations 1 class. We repeat it every 6 months to see how we have improved. Compare to 081230 OR your 1st Foundations class (this is why we have you start writing down your workout results right away).

Picture shows that we don’t always make every lift. Here Aaron loses his balance on a bodyweight overhead squat triple. The Olympic lifts take a lot of practice, just like any sport.

Strength clubs: Please note that you can join at any time, also you can come occasionally, you just have to be an unlimited member. Strength club (powerlifting) is Mondays at 10:30am or 8pm. Olympic WL club is Thursdays at 8pm or Fridays at 10:30am.

Saturday is our 2nd go at the CrossFit Total. There is room for more if you are interested in participating. Or come out and watch to see what it’s like, so you know what to expect when it comes around again.

Wall Ball Challenge = 14 Wall Ball

Ground to Overhead
For time: From the ground to overhead anyhow: 7,000 lbs for the men, 5,000 lbs for the women.

Men – Choose from:
155 x 46 reps
135 x 52 reps
95 x 74 reps
75 x 94 reps

Women – Choose from:
100 x 50 reps
85 x 59 reps
65 x 77 reps
55 x 91 reps

Post time to comments.

Picture shows Audra pressing and Karen N cleaning, at today’s noon workout.

Video of today’s wod at the Rocky Mountain Qualifiers: [wmv] [mov] Courtesy of CrossFit.com.

Overheard at CFR: “I used to need my husband to carry the vacuum cleaner up the stairs for me… now I could probably carry my husband up the stairs!”

Wall Ball Challenge = 13 Wall Ball

From the Rocky Mountain Qualifiers

3 rounds for time of:
10 Chest to Bar Pull-ups
10 Front squats – 165/105 lbs
10 Burpees

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Coaches notes: Any modification changes the reps to 15: Sub 15 band pull-ups (chest still touches bar); 15 Fronts Squats at a lighter weight; 15 Burpees with knee push-ups.

Picture shows Nikki & Andrew on their wedding day, this past Saturday. You guys rock! POST CAPTIONS TO COMMENTS.

Video of today’s wod: Jasmine Dever at the Rocky Mountain Regionals, courtesy of the CrossFit Games website: [wmv] [mov]

Wall Ball Challenge = 12 Wall Ball

Back Squats at 80% your max
5-5-5

Then, “Annie“
50-40-30-20-10 reps of
Double-Unders
Abmat Situps

Post results to comments.

Coaches notes: Max Back Squats were done 090512. Sub for Double-Unders is equal number of single skips and tuck jumps; Compare “Annie” to 090322 or 080829, situps may be anchored.

Picture shows Lexi with 225 pounds on her back. We have some really strong women at CFR!

This week’s Strength days will be Wednesday and Thursday. June classes have been added to the MindBody online scheduler.

Gym Challenge of the Week = Who can do a Hands-Only Rope Climb (from seated)?

Wall Ball Challenge = 11 Wall Ball

“Andrew & Nikki get married“
*A mix of “Andy” and “Nicole”
# of rounds in 30 minutes:
100 m Sprint
15 Double-Unders
100 m Sprint
5 handstand push-ups
10 medicine ball cleans
max Pull-ups

Post # of rounds to comments.

2nd Annual I Love Regina Run is today. Good luck to all runners! Picture is post run, back row L to R: Suzanne, Robin, Jessi; front row L to R: CrossFit Kids Breanne, Braxton, Nathan.

Overheard at CFR: “The 11th general skill of CrossFit should be Math!”

Wall Ball Challenge = 10 Wall Ball

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Picture shows Brad Flood deadlifting 400 pounds, a new PR (personal record) and excited coach / judge AngDesj cheering him on! How’s that for supportive?

Video: CrossFit Total (Nicole & Zac) [wmv][ mov]

Wall Ball Challenge = 9 Wall Ball

“Nasty Girls“
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans – 135/95lbs

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Coaches notes: Squats are air squats, Sub for each Muscle-up is 4 pull-ups/4 ring dips, Intermediate weight for HPC is 95/65, Beginner is 65/45, Buttercup is 35/20.

Picture shows AngDesj doing her new Chuck Norris rope climb! One hand on each rope, hands only, climb up and ring both bells at the same time!!

Workout demo videos by CrossFit.com: Nasty Girls [wmv][mov] & Nasty Guys [wmv][mov]

Field Trip: We are hosting our first school field trip this afternoon!

Saturday is our CrossFit Total, a strength test. There is still room for more to sign up. You are also welcome to come and watch. Two sessions are running 9-12 and 1-4, both this Saturday and next Saturday.

Wall Ball Challenge = 8 Wall Ball