Burgener Warm-up
Hang Power Clean
1-1-1-1-1-1-1
Post loads to comments.
Then: 7 rounds of:
10 Wall Ball – 20/14lb
10 Russian Twists – 35/25lb (L+R=1)
Post time to comments.
Wall Ball Challenge = 68 Wall Ball
Picture: BradFo gets his turn to yell back at Franz, “PICK IT UP!!”
Overheard at CFR: “I just paid twenty bucks to get my butt kicked!” (re: Saturday’s Fight Gone Bad Fundraiser)
Benchmark girl “Nancy“
5 rounds for time of:
400 m Run
15 Overhead Squats -95/65lb
Post time to comments.
Coaches notes: Those in the Wall Ball challenge are welcome to sub Wall Ball for OHS, the run can be subbed with a 500 m Row; Compare to Nautical Nancy 090210 or 080911.
Picture: Peter doing a max overhead squat using bumper plates, which can be safely dropped from overhead.
Gym Challenge of the Week = Who can do a Muscle-up? Or Muscle-up work.
Wall Ball Challenge = 67 Wall Ball
2nd Annual Willow Island Picnic
See you at Willow Island, 2-5, with Ferry transportation throughout the afternoon. NO COST, CFR is paying for the rental of the island. Potluck meal: We are bringing 40 Nick Burgers plus hotdogs for the kids. Bring other meat if you want, there is a firepit, bring a salad or desert to share, bring drinks and lawnchairs. All CFR members and their families welcome!
Compare to 080720. LOL!
Pictures are from Mike & Karen’s wedding yesterday. Top picture, CrossFitters L to R: Brad Fo, Jill G, Karen M, Mike R, Robin, Aaron, Jason. (Mike & Karen have been CFR members since the basement).
Picnic pictures posted HERE.
Wall Ball Challenge = 66 Wall Ball
Fundraiser for our Dragon Boat Team. Come by any time between 9am and noon, with workouts running every half hour. Dragon Boat Girls will be counters at each station! $20 to enter OR sponsor a CrossFit Chick to do the workout for you.
PRIZES awarded to top score in each heat, including CFR t-shirts and Teppanyaki gift certificates, plus a draw for FREE foundations for two to a non CrossFit Regina member!
Picture: (L) Courtney from CrossFit Saskatoon blasts through the High pulls; (R) Tiffany throws a mean Wall Ball, with AngDesj counting her reps.
Click HERE to see more pictures from today.
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:
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.
Wall Ball Challenge = 65 Wall Ball
Sunday = Willow Island Annual Family Picnic, meet at 2:00 for ferry ride to the island, goes til 5:00, with ferry transportation throughout the day. Potluck meal and fun challenges, CrossFit style! ALL CFR members and their families welcome.
Max Deadlifts
3-3-3-3-3-3-3
Post loads to comments; Compare to 090330.
Then “Wall Ball Fran“
21-15-9 reps of:
Wall Ball – 20/14lb
Pull-ups – band PLU x 1.5
Post time to comments; Compare to 090331.
Wall Ball Challenge = 64 Wall Ball
Picture: Can you name the dudes doing Wall Ball?
Overheard ‘at’ CFR: “If I fall in the water… it will have been worth it!” Coach Dale at our first Dragon Boat practice last night!
Saturday = Fight Gone Bad Fundraiser, 9am-noon with workouts every half hour, $20 to participate and/or sponsor a CrossFit Chick Dragon Boat member to do the workout for 10 cents/point. Post to comments if you are a sponsor and who you are sponsoring, or if you need us to pair you up. Invite your family and friends!
Sunday = Willow Island Annual Family Picnic, meet at 2:00 for ferry ride to the island, goes til 5:00. Potluck meal and fun challenges, CrossFit style! ALL CFR members and their families welcome. Room for 160 on the island!
In honour of Monica working out past her due date, as well as the other pregnant ladies still going at CrossFit (Becky, Cara) (honorary = Cheryl L who went to July 1st; Sarah K, Alana):
“The Water Breaker“
4 minutes of Tabatas (20 sec on, 10 sec off) at each station:
1. Tabata Tire Flips (2 people can flip tire back and forth)
2. Bottom Squat Hold (this means you hold the bottom squat for the 20 seconds of work; 1 point for every second of holding, -5 for standing before the buzzer)
3. Ring Rows
4. Wall Ball – 20/14lb
5. Bell Swings – 55/35lb, Int – 35/25lb
Post total score to comments.
Coaches notes: 1. sub if you cannot flip tire = lift and toss 20lb medicine ball over tire; for groups, 2 people start at each station as we’re sharing one tire; #1&2 represent work during labour, #3,4,5 are exercises these ladies are able to maintain during pregnancy.
Picture shows other exercises safe for moms-to-be: top picture is Cara working on side planks, bottom picture shows Cheryl doing farmer’s walk.
Wall Ball Challenge = 63 Wall Ball
World’s Fittest Woman 2009, Tanya Wagner, used this as one of her training workouts:
For time:
50 Double-Unders
3 rounds of:
5 Clean & Jerk – 135/95lb
7 Chest-to-bar Pull-ups
Followed by 50 Double-Unders
Tanya did this is 5 minutes and 31 seconds… oh, and did we mention she used the men’s weight?
Post your time to comments.
Coaches notes: Sub for Double-Unders is 250 single skips; Intermediate for C&J is 7 reps of 95/65lb or 10 reps of 65/45lb; Band pull-ups doubled.
Picture shows Berni (R) doing a 65 pound Bear yesterday, after which her daughter Paige (L) joined the kids’ class for some box jumps (sharing a box with Suzanne’s son Nathan).
Bonus skill work: 5 sets of 10 Wall Ball and 10 Toes to Bar (not timed)
Saturday = Fight Gone Bad, Fundraiser for our Ladies’ Dragon Boat team, will run 9am to noon, with workouts every half hour. Sign up sheet at the gym. $20 to enter, and/or sponsor one of the girls to do the workout at 10 cents for every point (same as last year).
Wall Ball Challenge = 62 Wall Ball
By request, “The Bear“
5 rounds of 7 sets of Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Post loads to comments.
Coaches notes: Increase the weight with each round. Barbell cannot rest on the ground, it is “touch and go”. You rest between rounds, this is not for time but for max weight. Compare to 090403.
Picture shows (front to back) Marie, Aimee, Dana taking a break during Wall Ball!
Video: 2009 CrossFit Games Final Event Highlights – [wmv] [mov] Courtesy of CrossFit.com.
Wall Ball Challenge = 61 Wall Ball
The 2009 CrossFit Games were this past weekend, and the athletes had to do 5 CrossFit workouts on Saturday. Here is workout #5 (keep in mind, the athletes had done 4 wods before getting to this one):
3 rounds for time of:
30 Wall Ball – 20/14lb – must go OVER 10 foot line
30 Squat Snatch – 75/45lb
Post time to comments.
Picture shows the Wall Ball target at the CrossFit Games. The bottom of the board is 10 feet high.
Video: “Sweet 16″ – [wmv] [mov] Courtesy of CrossFit.com.
Gym Challenge of the Week = 30 Toes to Bar
Wall Ball Challenge = 60 Wall Ball – Who’s still in??
# of rounds in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Bell Swings – 70/55lb
Post # of rounds to comments.
Coaches notes: Sub for 1 muscle-up is 4 pull-ups and 4 ring dips; Sub for HSPU is double elevated feet push-ups (see picture); Modified bell swings: Int 1 – 55/35lb, Int 2 – 35/25lb, Beg -25/15, Buttercup 20/10 (Beginner and Buttercup don’t double any reps). Compare to 080318 (includes a video demo by Eva T).
Picture: (L) Michelle R shows how to modify Handstand Push-ups with her feet elevated on a box. (R) Suzanne shows how to further modify with her knees on the box. The goal is to get your torso vertical.
Video: CrossFit Games Event #1 – “The Run from Hell” [wmv] [mov] Courtesy of CrossFit.com.
Wall Ball Challenge = 59 Wall Ball