For time
21-15-9 reps of:
Deadlift – 225/155lbs
Burpee Knees to Elbows

Post time to comments.

Coaches notes: Intermediate DL weight = 185/135lbs, Beginners use 135/95lbs, Buttercup use 95/65lbs. Burpee K2E can be modified with knee push-ups and knee raises.

Picture is from our first Friday morning Olympic Weightlifting Club. L to R: Leya, Crystal and Wayne are learning the Snatch Balance. Please sign up for Thursday at 8pm for our first evening Oly Club session.

New Foundation Series starts next Tuesday evening, May 26, 7:30-9pm, tell your friends.

Support our members: Chicken & Rib Dinner/Fundraiser (Facebook link) for Mike & Amy S. for their upcoming IVF treatments. Dinner is Saturday, May 30th, 6-9pm at 4 Seasons. Tickets are $20 for adults, $10 for kids and are available from Kim Smith (Clothology) at: 545-5447 or email kasmith@accesscomm.ca OR talk to Robin at CFR. Robin and Kelly are going. Who else?

Wall Ball Challenge = 7 Wall Ball

Max Power Clean
3-3-3-3-3

Post loads to comments.

OR make-up any missed CrossFit Total prep.

THEN 6 rope climbs and 30 leg pistols, no clock.

Coaches notes: Power Clean is from the ground to the shoulders, no squat. Increase with each set, reaching your max the 4th or 5th set. Always do a cooldown. Compare to 090313.

CrossFit says to “regularly learn and play new sports”. In the picture, Danny V and Braxton are shooting some hoops after a morning workout!

Evening Strength Clubs: Between Aaron and Harlan (both Burgener and Rippetoe certified), we are ready to start our evening strength clubs. This Thursday will be our first Oly club from 8-9pm. This is for members who want to work extra on the Olympic Weightlifting moves: The Snatch and The Clean & Jerk. Powerlifting Club will start Monday, 10:30am or 8pm. You must be an Unlimited member to join these clubs, as we don’t want anyone doing this instead of regular CrossFit wods, but rather in addition to.

This Saturday is our first of two CrossFit Total sessions. The CFT is a strength test of your max Back Squat, Shoulder Press and Deadlift added together for your own personal “total”. Please sign up ASAP, so we know what numbers to plan for.

Wall Ball Challenge = 6 Wall Ball

“Star Light, Star Bright, who can earn a star tonight?!“

# of rounds in 20 minutes:
200m Run (or 250m Row)
10 L-Pull-ups
10 Chest-slap Push-ups

Post # of rounds to comments.

Coaches notes: Sub for 10 L-Pull-ups is 10 L-raises plus 10 Deadhang Pull-ups; Standard Push-ups are doubled, knee push-ups tripled.

Ladies on the Rowers: Top picture shows evening girls L to R: Christine, AngelaC, Melissa, Heather; Bottom picture shows morning girls L to R: Teri from Vancouver, KimH, KarenN, Krista.

Overheard at CFR: “Only three things matter to me now: work, family and CrossFit!”

Wall Ball Challenge = 5 Wall Ball (for 100 days, we are adding one more wall ball each day), you may make up any Wall Ball you missed over the weekend.

Max Front Squats
5-5-5-5-5

OR make-up any CrossFit Total prep

Then, 7 rounds for time of:
7 Push Jerk – 95/65lbs
7 Chest-to-bar Pull-ups
(ONLY if done 100 Wall Ball for time)

Post results to comments.

*Today’s class times are 10am, 11am, 4pm and 5pm.

Picture shows Trevor front squatting 200 pounds, with his wife Monica watching proudly!

Gym Challenge of the Week = Core work: Accumulate time in side planks (equal left and right), also accumulate reps in Abmat situps, GHD situps and Russian Twists.

Wall Ball Challenge = 4 Wall Ball *You can make up any you missed over the weekend, you can also work ahead for the days you will not be at CrossFit during this challenge.

Today is Rest Day! We don’t write that very often anymore. Take the day off and enjoy the beautiful weather.

Wall Ball Challenge = 3 Wall Ball, which you can catch up on next time you’re at CFR.

Picture shows our Wall Ball. Left to Right: Suzanne, Victor, Danielle, MichelleR, ShannonQ. The blue lines are set to 8 feet, 9 feet and 10 feet.

Strength Days this week = Monday/Wednesday.

CrossFit Games Qualifiers are going on this weekend in the Northwest, Rocky Mountain, and Midwest Regions, as well as in Africa. Visit the CrossFit Games Website to read more.

9am Painstorm = 500 reps of 45lb Thrusters for time *ROOM FOR ONE MORE

10am & 11am Partner “Running Ross”

Picture shows the Friday 7pm girls shoulder pressing with the evening sunlight shining in!

Weekend: Closed Sunday; Monday workout times 10am, 11am, 4pm, 5pm.

Wall Ball Challenge = 2 Wall Ball

Shoulder Press
1-1-1-1-1

Post loads to comments.

Then max effort make-up. If you’ve missed any you need to do before the CrossFit Total (May 23 or 30), do them today (Deadlift or Back Squat).

Then 2 rounds of:
50 Abmat Situps
50 Good Mornings – 45/35lbs
(*2 rounds of “Michael” without the running, due to MORE SNOW/RAIN in the forecast!)

Picture shows 6am boys practicing their L-sits. L to R: Josh, Mark, Jimmi. Looks like Jimmi’s trying to hide his face behind the pull-up bar!

Overheard at CFR: “I guess two and a half years at the gym didn’t do anything for me!”

Wall Ball Challenge: Just like our Burpee Challenge, start with 1 Wall Ball on Day 1 (TODAY!) and add 1 each day until Day 100. So tomorrow do 2 Wall Ball, Sunday 3 Wall Ball, etc, continuing for 100 days. CrossFit Regina members may come to CFR any day to do their Wall Ball for the day. If you want to do Thrusters at home you are welcome to, however our goal is the accuracy of throwing the ball to a target. The official sub for Wall Ball is double the weight on Thrusters (a 45lb salt bag would do!). Those who can’t press overhead, you may sub Medicine Ball Cleans. Let’s all do it!

“Frankie” = Jackie with Fran weight & C2B PLU
For time:
1000 m Row
50 Thrusters – 95/65lbs
30 Chest-2-Bar Pull-ups

Post time to comments.

Coaches notes: Thrusters are full squat to fully extended overhead; for chest to bar pull-ups, chest must touch the bar to count as rx’d (see pictures); Intermediate do regular “Jackie” 1000 m Row, 50 Thrusters – 45lbs, 30 Pull-ups; Beginners do lighter Thrusters and assisted pull-ups; Buttercup do Half Jackie (500 m Row, 25 Thrusters, 15 assisted pull-ups).

Weekend: Friday – We have added a 4:15 class, this Friday only; Saturday: 9am Painstorm = 500 Thrusters for time with 45lb Barbell; 10am & 11am Team workouts = To be announced; Closed Sunday; Monday workout times 10am, 11am, 4pm, 5pm.

Overheard at CFR: “I’m don’t know what I’m feeling anymore, everything has gone numb”.

Video: Found a video of the Sunday morning wod at the Calgary Qualifiers:

5 rounds for time:
20 Overhead Lunges – 45/35lbs
21 Burpees

Post time to comments.

Coaches notes: This is a good day to go for Max Pull-ups. Intermediate: 4 rounds, Beginner: 3 rounds w/20lbs. Compare to 081104.

Picture shows the 6pm crew overhead squatting. Today it’s overhead lunges! Back row L to R: Simon, James, Sarah G, Front row L to R: Trevor, Giles, with Trainer Jeff supervising.

Friday: We see that Friday evening’s classes are all FULL so we have added a 4:15 class, this Friday only.

Saturday: 9am Painstorm = 500 Thrusters for time with 45lb Barbell; 10am & 11am Team workouts = To be announced.

Olympic Weightlifting Club: Starting this week, I want to dedicate some time to focus on Olympic lifting weekly. We have some open time weekdays from 10:30-noon so join me on Fridays if this interests you. Powerlifting Club coming soon on Mondays (not Victoria Day Monday) at the same time. I chose Mondays and Fridays so people with EDOs will have a chance to join me on their days off if possible. You must be an Unlimited member to join these clubs, as we don’t want anyone doing this instead of regular CrossFit wods, but rather in addition to. Email us with any questions: crossfitregina@gmail.com.

Strength Day = Back Squats
1-1-1-1-1

Post loads to comments.

Coaches notes: This will help you determine what to attempt at the CrossFit Total. Compare to 090430 (3s) and 090323 (5s).

Please sign up for the CrossFit Total (May 23 or 30) to reserve your spot. The CFT is a strength test of your best Back Squat, Shoulder Press and Deadlift. I sent an email to all members on the weekend with details, let me know if you did not receive it.

In the picture, Jessi R coaches Terry H through a Deadlift PR!

THEN 100 Wall Ball for time. That’s right, our new 100 day challenge is 100 Days of Wall Ball! Do 100 reps today for time (every rep must touch the line, just as in CrossFit Calgary standards) then start day 1 on Friday. Friday do 1 Wall Ball, Saturday do 2 reps, Sunday do 3 reps, etc until 100 reps on day 100, which will be Saturday, August 22nd. That day we’ll do 100 Wall Ball for time and compare to today.

Overheard at CFR: “I’d rather do Burpees” in response to Monday’s 300 Double-Unders