Archive for June, 2009
090630 – I Heart Barbells
June 30th, 2009
# of rounds in 20 minutes of:
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High-pulls
Men use 95lb/Women use 65lb
Post # of rounds to comments.
Kids classes start THIS THURSDAY! Some kids have been trying out CrossFit: Top picture shows Danny V (R) and his brother Jordan doing box jumps, bottom picture shows Marianne (L) and her son Jory doing lunges together. CFR Kids classes will run July and August; Tuesdays, Thursdays and Saturdays from 11-11:45am. Email for more details and to sign up!
In other news, two of CrossFit Regina’s finest made it onto today’s affiliates blog!
New Foundations Class starting this Thursday, July 2nd, 7:30pm. Sign up online, call or email.
Overheard at CFR: “I’m bored with my workouts, can I come back to CrossFit?!”
Wall Ball Challenge = 47 Wall Ball
090629 – Filthy Fifty
June 29th, 2009
“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 090401.
Picture: Michelle Dal (in yellow) brought her sister Monica to try CrossFit for her first time free. Here they are sharing a box for box jumps.
Gym Challenge of the Week = How many times can you climb the rope and ring the bell this week?
Wall Ball Challenge = 46 Wall Ball
*DRAGON BOAT MEETING TONIGHT AT 6:00 AT CFR. ALL CFR LADIES WELCOME – WE NEED YOU!!
090628 – Front Squats
June 28th, 2009
Max Front Squats
3-3-3-3-3
Post loads to comments.
Compare to 090518.
Followed by:
3 rounds for time of
15 Wall Ball -20/14lb
15 Knees to Elbows
Post time to comments.
In the picture, Tilly learns the rope climb!
Wall Ball Challenge = 45 Wall Ball
090627 – Handstand Helen and Park Workout
June 27th, 2009
9am “Handstand Helen” at CFR
3 round for time:
400 m Run
21 Bell Swings – 55/35lb
12 Handstand Push-ups*
Post time to comments.
*You may do negative HSPU
10:30am Park Workout
Meet in front of the Legislature building, kids welcome.
“Partner Helen” (Equipment Free)
Alternating rounds, 3 rounds each:
400 m Run
21 Jumping Squats
12 Burpees
Pictures: TOP = James doing standard Handstand Push-ups, BOTTOM = Burpees at the park, L to R: Tiffany, Kim Fe, Giles, Sonja, Danielle.
*July classes are available on MindBody online calendar.
Sunday = Max Effort
Wall Ball Challenge = 44 Wall Ball
090626 – Heluva Lot of Pull-ups
June 26th, 2009
*Run 5K if you have not done so yet*
“Heluva Lot of Pull-ups“
10 rounds for time of:
3 Weighted Pull-ups – 45/30lbs
5 Strict Pull-ups
7 Kipping Pull-ups
Unable to do standard pull-ups?
5, 8 or 10 rounds (you decide) of:
3 negative pull-ups
5 jumping pull-ups
7 band pull-ups
Post time and number of sets to completion.
Coaches notes: For Rx’d weighted Pull-ups, place a dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Compare to 090202.
Pull-up Pictures: On the left, Jill is doing kipping pull-ups; on the right, Becky (in her 3rd trimester) is doing band pull-ups.
Video: Teaching the Kipping Pull-up by Jeff Tucker, CrossFit Journal Preview [wmv] [mov] Courtesy of www.crossfit.com.
Overheard at CFR: “I’ve never worked out like this before!”
Wall Ball Challenge = 43 Wall Ball
090625 – 5K Run
June 25th, 2009
5K Run
Post time to comments.
Coaches notes: If it is your first time running a longer distance this year, you may Run 3K. A good way to start is to run for 10 minutes, walk for one, run for 10, etc. If you have a medical reason not to run, you may Row 5K. If you have recently Run 5K, submit your time and you may do a make-up workout instead.
Picture: Nick K and Braxton coming in from a run on our sweet, paved back alley!
Video: CrossFit Kids: “Naughty Kids” by CrossFit Snohomish – [wmv] [mp4] Courtesy of www.CrossFit.com.
Classes for kids starting at CrossFit Regina! Classes will be Tuesdays, Thursdays and Saturdays, 11:00-11:45am for the months of July and August, starting July 2nd. Ages 8-13. This is a pilot project for summer to see if we will run a kids’ program in fall. Please e-mail for more details and to sign up!
Wall Ball Challenge = 42 Wall Ball
090624 – Press much?
June 24th, 2009
# of rounds in 20 minutes:
5 Handstand Push-ups
10 Bench Press – 135/95lb
15 Push Press – 95/65lb
10 Ring Dips
Modified:
10 elevated feet push-ups
10 Bench Press – 95/65/45lb
15 Push Press – 2×35/2x25lb DB
20 Jumping Ring Dips
Coaches notes: Our three benches will be set up with 135lb, 95lb, 65/45lb and you may start at different stations; Rx’d start at HSPU.
*4:15 time added today*
Picture: TOP Gloria spotting Chantelle on the bench press; BOTTOM Adam spotting Joey with Trainer Paul watching. Behind them, Jeanne spots Paige!
Weekend: Saturday 9am “Handstand Helen”, sign up if you can do handstand push-ups; 10:30am Park workout; Sunday max effort.
Wall Ball Challenge = 41 Wall Ball
090623 – Wall-E
June 23rd, 2009
“Wall-E“
For time:
50 Wall-ball
50 Pull-ups
35 Wall-ball
35 Pull-ups
20 Wall-ball
20 Pull-ups
Post time to comments.
Coaches notes: Rx’d Wall Ball is 20/14lbs to 10 foot line. Modify Wall Ball with 16/12lbs; Choose 8, 9 or 10 foot line and work on accuracy; Modify Pull-ups with bands, rings or jumping, as needed.
Picture shows (L) Shannon Q and Julie doing Wall Ball (both did Rx’d “Karen” last week), and (R) a very smiley Christina using bands for assisted Pull-ups!
Wall Ball Challenge = 40 Wall Ball, yes you can bank extra Wall Ball reps!
New Foundation Classes starting tonight at 7:30pm – ROOM FOR MORE, or Wednesday morning at 10:30am; 2nd class Friday. Sign up on online calendar; call or e-mail for details. *We will run Foundations less often during the summer months, so if you’re thinking about joining, DO IT NOW!
090622 – Hang Power Snatch
June 22nd, 2009
Hang Power Snatch
1-1-1-1-1-1-1-1-1-1
*work up to max
*compare to 090528.
Then,
21-15-9 reps of:
Double-Unders
Burpees
*Beginners can do 15-12-9
Post results to comments.
Picture: Danny V and Marie are showing excellent shoulder shrug and triple extension (fully opened hips, knees and ankles) on the Clean. Right after this moment, they jump down under the bar.
Gym Challenge of the Week = Who can do a Bar Muscle-up??
Wall Ball Challenge = 39 Wall Ball
New Foundation Classes starting this week. Get started Tuesday evening at 7:45pm or Wednesday morning at 10:30am; 2nd class Friday. Sign up on online calendar; call or e-mail for details.
090621 – Happy Father’s Day
June 21st, 2009
L to R: Leya, Robin, Heather, Christine…Running Heather in at today’s Safeway Father’s Day Run!
WOD = 5K RUN
Post time to comments.
Coaches Notes: We are CLOSED today for Father’s Day, however the Workout of the Day (WOD) is a 5K Run. We want all our athletes to have a current 5K run time. If you don’t get around to doing it today… don’t worry, there will be opportunities to do it this week!
Picture courtesy of Tall Terry!
Overheard at CFR: “Ginger Beef the night before a Painstorm? … Not a good idea!”
Wall Ball Challenge = 38 Wall Ball
New Foundation Classes starting this week. Get started Tuesday evening at 7:45pm or Wednesday morning at 10:30am. Sign up on online calendar; call or e-mail for details.