Archive for July, 2009

By request, “Thousand Islands”
For time:
5 Burpees
1000 m Row
5 Burpees
1000 m Run
5 Burpees
1000 Skips
5 Burpees

Post time to comments.

Compare to 080815.

Picture shows Franz and his daughter Chloe climbing the ropes together (with a mat underneath!). Look how she grabs the rope between her feet, and no one showed her how to do that. Children will mimic what their parents do, and kids of CrossFitters will definitely have a head start in fitness!

Wall Ball Challenge = 78 Wall Ball

Overheard at CFR: “I think I’d rather run (than skip)… and I hate running!”

Complete as many rounds as possible in 20 minutes of:

10 Wallball shots to 10′ line
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.

Coach’s notes: Men use 20lb ball, women use 14lb ball, modify down as needed. If doing abmat situps, do 20, may also do Good Mornings instead of back extensions at par with 45lb/35lb.

Picture shows the full range of motion of the GHD situp. Reach back to touch the floor as Michelle is doing, then reach up to touch your toes like Amy.

Overheard at CFR: “My new butt could totally kick my old butt!”

Wall Ball Challenge = 77 Wall Ball

Benchmark Girl “Lynne“:
5 rounds for max reps of:
Bodyweight Bench Press
Pull-ups

Post # of reps of each to comments.

Coaches notes: Not for time, but for reps. Modify Bench Press as: 135/95 – Intermediate 1, 95/65 – Intermediate 2, 65/45 – Beginner, 45/35 – Buttercup; Band Pull-ups divided by 2.

Compare to 090610.

Overheard at CFR: “Daddy, why do we have so many CrossFit friends?!”

Wall Ball Challenge = 76 Wall Ball

Five rounds for time of:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Men use 155lb/Women use 105lb

Post time to comments.

Coaches comments: Intermediate use 135/95lb or 95/65lb; Modify weight further as needed; Focus on good form.

In the picture, Christine is learning “Skin the Cat” and she has really good form and flexibility! This is our gym challenge this week. Please only try with a spotter.

Gymnastic Workshop: Mark your calendars for the afternoon of August 8th. We will teach you what we learned at the cert this past weekend (see yesterday for links to photos on Facebook).

Wall Ball Challenge = 75 Wall Ball

Bring your running shoes. Compare to 090626 or 081124 .

Those on the Dragon Boat team may perform 5x1K sprints on the C2 rowers. Rest about the time it takes to perform the row.

Post time(s) to comments.

Picture shows our group with the coaches at the Gymnastic cert at CrossFit Calgary this past weekend. Back Row L to R: James Fitzgerald aka OPT, Paul, Chris; middle row L toR: Katrina Burton, Julie, Coach Jeff Tucker, Christine. Front row L to R: Robin, Michelle Benedict (35th at games).

More pictures of Gymnastics cert: Day 1 /Day 2

Wall Ball Challenge = 74 Wall Ball

1pm & 2pm Jeff’s Pick
7 rounds for time of:
7 Pull-ups
7 Knees To Elbows
200M Run

Coach’s Notes: Assisted Pull-ups are doubled. Knee Raises are doubled.

Wall Ball Challenge = 73 Wall Ball

9am Painstorm WOD – My Pet Rock
Partner up and each person perform
3 rounds for time:
15 X Bear Complex -95lbs (W65lbs)
30 Pull ups
60 Push ups
400 M

The “pet rocks” can be a pair of 1.5 pood kettlebells, 50# dumbbells,
or 45# plates. One partner holds the pets while the other does the
exercise. You may switch when necessary, but they must not touch
the ground. Pets hate to be left alone or worse yet dropped. If the
“pets” are dropped or set down on the ground each partner must add
5 reps to the exercise they are doing.

Brief Rest

Partner Rutman Mile:
Pass the sandbag back and forth without touching the ground.

10am Partner WOD – TBA

Wall Ball Challenge = 72 Wall Ball

If you missed Fight Gone Bad on Saturday, here’s your chance to give it a go! If you already did it on Saturday, you may make-up a different workout.

Fight Gone Bad: In this workout, one person starts at each of five stations and you rotate after one minute. This is a five-minute round followed by a one-minute break. Three rounds for total score. The stations are:

1. Wall Ball: 20 lbs men/14 lbs women (Reps)
2. High-Pulls: 75 lbs men/55lbs women (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 lbs men/55lbs women (Reps)
5. Row (Calories)

The clock does not reset or stop between exercises. On call of “switch” the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post scores to comments. Compare to 080816 or 080927.

Pictured: Matt from CrossFit Saskatoon set the gym record on Saturday with 346 points. Can anyone beat that today?!?

Overheard at CFR: “I never workout this hard when I workout on my own!”

Wall Ball Challenge = 71 Wall Ball

Done with a 45# bar on your back. With a continuously running clock, begin the workout by doing 1 squat on minute one. Rest for the remainder of the minute. On minute 2, do 2 squats. On minute 3 do 3 squats. Continue until you can no longer complete the required squats within the allotted minute. Your score is the last completed round plus any squats from your incomplete round.

Post results to comments.

*BONUS = max handstand hold (everybody does it!)

Picture shows (L) RHM Darcy counting for Franz and (R) AngDesj encouraging Danielle to keep going. These 2 have the top scores of the day so far. Who can beat them this evening?

Wall Ball Challenge = 70 Wall Ball

Video: Aaron’s first 5 (consecutive) muscle-ups of yesterday’s “30 Muscle-ups for time” workout:

30 Muscle-ups for time
Post time to comments.

Official sub = 120 Pull-ups & 120 Ring Dips, alternating 4/4.

Alternate workout (still lots of pull-ups and dips):
# of rounds in 30 minutes:
5 Pull-ups
5 Ring Dips
15 Situps

Post # of rounds to comments. Compare to 090602.

Wall Ball Challenge = 69 Wall Ball

Saturday = 9am Painstorm = the infamous “My Pet Rock“; 10am team workout; Location = CFR

Video: This is my 140 pound Hang Power Clean from yesterday (just over bodyweight). Aaron wanted me to share it with y’all to show how I use aggression to get the lift, I also stomped my feet before the video started.