9am Painstorm: “One Bar, Three Girls”

For time, 21-15-9 reps of
Thrusters
Pull-ups
Squat Cleans
Ring Dips
Deadlifts
HSPUs

Use the same load for all weighted movements. Folks who are only a little nuts should use Fran weight (95lb/ 65lb), those bordering on lunacy could try Elizabeth weight (135lb/ 85lb) and if anyone is insane enough, try Diane weight (225lb, 185lb).

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10am – Partner Workout at CFR

*CLOSED SUNDAY FOR FATHER’S DAY, WOD = 5K RUN

Safeway Father’s Day Run: http://www.fathersdayrun.ca/regina.asp

Wall Ball Challenge = 37 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. Compare to 090522.

Picture: Kim F welcomes the summer heat with 95 pound cleans.

Video: Click HERE to watch a video on “Achieving the Muscle-up” courtesy ofAgain Faster, www.againfaster.com.

Weekend: Saturday 9am Painstorm, 10am regular team workout at CFR; CLOSED Sunday for Father’s Day, but will post a 5K run for everyone.

Wall Ball Challenge = 36 Wall Ball

CFR Ladies Tank Tops are in! $25 each, Lots of extras!

For time:
30 Lunges (15 per side)
21 Pull-ups & 21 Situps
30 Lunges
18 Pull-ups & 18 Situps
30 Lunges
15 Pull-ups & 15 Situps
30 Lunges
12 Pull-ups & 12 Situps
30 Lunges
9 Pull-ups & 9 Situps
30 Lunges
6 Pull-ups & 6 Situps

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Coaches notes: 30 Lunges is the approximate equivalent of 100 ft walking lunges; Modify Pull-ups as needed, Situps are Abmat Situps. From CrossFit.com 090613.

Picture shows Jade and Paul doing Wall Ball, both wearing CrossFit Regina shirts!

Weekend: Saturday 9am Painstorm, 10am & 11am regular team workouts at CFR; CLOSED Sunday for Father’s Day, but will post a 5K run for everyone.

Overheard at CrossFit KAF (Kandahar Air Field): “It hurt after one – nothing hurts after one!” (Re: Hollow Rock) Thanks to Paul Park for this one!

Wall Ball Challenge = 35 Wall Ball

“Karen“
150 Wall Ball for time – 20/14lb

Compare to 080919.

Followed by (half) Gymnastic Holds:
5 rounds of
30 second Handstand
30 second Bottom Squat
30 second Hollow Rock

Last done with 10 rounds on 081204.

Post results to comments.

In the picture, Aaron teaches Ferrah a variation of the deadlift, called the Sumo Deadlift.

Saturday: 9am Painstorm “One Bar, Three Girls“, 10am and 11am regular team workouts at CFR.

Another local run: “Welcome Home Regina” Run/Walk 3K or 6K, supports the Burn Fund, registration is FREE, at Regina Running Room.

Wall Ball Challenge = 34 Wall Ball

# of rounds in 20 minutes:
15 Hang Squat Clean – 115/85lbs
12 Ring Dips
21 Situps

Post # of rounds to comments.

Coaches notes: Intermediate 1 – 95/65lb, Int 2 – 65/45lb, Beginner 2×25/2×15 dumbbells; Sub Ring Dips with 18 Jumping Ring Dips (rings set at armpit height, jump up and hold “support” for one second); From CrossFit.com 090611.

Picture is from Sunday’s workout “Mary”, with Nolan doing one-legged squats, and Kelly on handstand push-ups.

Overheard at CFR: “There is nowhere I’d rather be right now, than right here, throwing this ball, at this wall.”

Wall Ball Challenge = 33 Wall Ball

Back Squats
1-1-1-1-1-1-1

Post loads to comments.

Followed by mini-metcon, 5 rounds of:
200 m Run, 10 Squats, 10 Push-ups

Picture shows Catherine bringing squatting back (Aaron’s caption!)

Video: Low Bar vs. High Bar Back Squatting, the Mic’d Instructor, click HERE. Courtesy of Again Faster.

Overheard at CFR: “Some random lady at Superstore told me about CrossFit and I’m here to give it a try.”

Gym Challenge of the Week = Accumulate 90 seconds of Ring L-sit.

Wall Ball Challenge = 32 Wall Ball

“Mary“
# of rounds in 20 minutes:
5 Handstand Push-ups
10 One-legged Squats
15 Pull-ups

Modified:
# of rounds in 20 minutes:
10 Pike Push-ups
10 Jumping Lunges
10 Squats
15 Pull-ups

Post # of rounds to comments. Compare to 090117.

Wall Ball Challenge = 31 Wall Ball

Picture shows my Paleo lunch: A bowl of spinach salad with strawberries and sliced almonds, plus two hardboiled eggs. I have been switching over one meal at a time, first supper, now lunch, last will be breakfast. What is your favorite Paleo lunch?

Some great nutrition websites that have been recommended in our comments:
Mark’s Daily Apple and Byers Gets Diesel

Meet at 10:00 in front of the Legislative building. Our 1st park workout of the year, featuring Mr. Park. Come for a fun time! No limit to # of people:

“Happy Fun Ball“

Wall Ball Challenge = 30 Wall Ball

More upcoming events:
Father’s Day Run – June 21st
Moose Jawg – July 1st
5th Annual Plywood Cup – July 1st

*Choose a different weight/rep option than you did last time: 090527.

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 Aaron and Paul taking on “Overhead Fran”.

Overheard at CFR: “This was much less intimidating than I expected!” -Someone trying CrossFit for the first time, during a noon hour workout.

Wall Ball Challenge = 29 Wall Ball

“T.I.A.” (in internet speak, means Thanks In Advance!)
5 rounds for time of:
21 Thrusters – 75/55lbs
21 Double-unders

Post time to comments.

Coaches notes: Intermediate 65/45lbs, Beginner 45/35lbs, Buttercup 35/20lbs; Sub for Double-unders is 21 single skips and 21 tuck jumps.

Picture: Carla deadlifts 200 pounds to join the 200+ club, while her daughter Jess watches proudly!

Weekend: Saturday = Park Workout, stay tuned for details! Sunday = “Mary” (can be modified)

Wall Ball Challenge = 28 Wall Ball