Archive for September, 2009

“Bigfoot” For time:
21-18-15-12-9-6-3 reps of:
Jumping Squats
Knees 2 Elbows

Rest 5 minutes

Then, 1K Run or Row

Post two separate times to comments.

Coaches notes: Touch floor with both hands at the bottom of the squat (weight on the heels, hips break parallel), jump as high as you can! Kipping allowed for K2E today. Knee raises x2.

Overheard at CFR: “That deserves a hug, not a high five!”

30 Day Paleo Challenge is now over. What comes next? What positive lifestyle changes have you made that you will keep? Share your thoughts in the Forum.

Video: Mikko – “Fran” – [wmv] [mov] Courtesy of CrossFit.com. Fran will be making an appearance at CFR some time this month!

Pictures: Top Picture shows Benson Deadlifting 325 pounds; Bottom Picture shows games people (Left and clockwise): Kat, Mandy, Christian and Nolan… wondering what’s in store for them this weekend.

***UPDATE***

SASK CROSSFIT CHALLENGE WORKOUTS:

WOD #1: Modified Jackie

WOD #2: Shoulders to Overhead anyhow

WOD #3: 1 Minute Madness

WOD #4: BONUS for top 5 men and top 5 women in each division (TBA)

For details, visit http://www.crossfitsaskatoon.ca/challenge

Max Effort Deadlift 1-1-1

Metcon = “Helen“
3 rounds for time:
400 m Run
21 Bell Swings – 55/35lb
12 Pull-ups (18 Band)

Post loads for Deadlifts and time for Helen. Repeat “Helen” exactly as you did it last time. Compare to 090831.

*If you are not coming to CFR today but are in the Paleo challenge, you may do this benchmark tomorrow.

*Those going to the games this Saturday, your instructions are to skip the Deadlifts til next week, do Helen today plus the following skill work. Those going to the games, it is best to TAKE THURSDAY AND FRIDAY OFF AS REST DAYS.

Games skill work: (not timed) 30 consecutive reps each of standard Wall Ball -20/14lb, kipping K2E, Thrusters – 45lb, SDHP – 45lb, with max consecutive Double-Unders between each exercise (DU 3 times). Focus on form. NOT TIMED. Post DU #’s.

Picture shows Sarah G and Michele C (both competing in the Sask CrossFit Challenge this Saturday) working on Sumo-Deadlift High Pulls.

Skill = Burgener Warm-up

WOD = 3 rounds (not timed):
Power Snatch x4 @ 80% max, rest 90 seconds
Max Push-ups, rest 90 seconds (knees / 2)
Rest 5 minutes
Then (for time): Row for calories 21-15-9 with rope climb between each row (total 2 rope climbs) *sub for Rope Climb is 15 Pull-ups.

Post Snatch weight, Push-up numbers and time for Row/Rope Climb, all to comments.

Games Bonus=6×15 unbroken DUs, followed by 1 set max DUs (yep, again)

Picture: Braxton is showing excellent Triple Extension on the Snatch (at Saturday’s competition in Moose Jaw). Triple Extension means his hips, knees and ankles are all “open” or extended, plus he is shrugging all before bending his arms. Work on this form today! *Photo by Harlan

Quote of the Day: “It is amazing how much crisper the general experience of life becomes when your body is given a chance to develop a little strength.” – Frank Duff

Video: Mike Burgener on the Snatch, CrossFit Journal Preview – [wmv] [mov]

“G.I. Jane”:

100 Burpee Pull-ups for time

Post time to comments.

Coaches notes: Rx’d is to the 8′ bar; Modify to the 7′ bar; Intermediate do 75 reps, Beginners do 50 reps. Compare to 080701.

Overheard at CFR: “Paleo is the best thing that ever happened to me!” Only 4 days to go in our 30 day Paleo Challenge!

CrossFit Affiliates around the globe are pooling together for Fight Gone Bad IV, raising money for Wounded Warrior Project and Athletes for a Cure. Click on link to donate. The goal is one million dollars!

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 090718.

Cobweb Open: 4 of our members are competing in the Cobweb Open today in Moose Jaw. Check back later for updates! Spectators are welcome.

Skill: Sumo-Deadlift High Pull (SDHP)

WOD: “Friday with no two pizzas!”
4 rounds for time:
400 m Run
50 Situps
50 SDHPs – 45/35lb

Post time to comments.

Games Bonus: “Three Minute Fran”
1 minute of Thrusters – 95/65lb
1 minute of Pull-ups
30 seconds of Thrusters
30 seconds of Pull-ups

Score = total reps

Picture: Monthly “Roadkill Collage”: Bottom left and clockwise: AngDesj, Kelly T, Suzanne, Landlord’s dog (post caption to comments!).

Overheard at CFR: “I love this so much, can I come back tomorrow?!” – first-timer

Skill: Push Jerk

Bench Press
5-5-5-5-5

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

Post results to comments.

Compare Bench Press to 090827, compare “Karen” to 090617.

Games Bonus: Snatch 3×3, +5lb from Monday

Picture: Sarah spots Leya on Bench Press.

Saturday: Worldwide Fight Gone Bad IV! Saturday morning at 10am. Please sign up! (No extra charge – counts as a regular workout)

CFR Video shows how to safely dump the weight behind you during a failed snatch: http://www.youtube.com/watch?v=VyxpDuxVGHk Where is my error? The arms need to get straight by the time the feet hit the floor. I needed to push myself down under the bar. This was my first time getting 105 pounds overhead with a snatch. So close!

Skill = Push Press

WOD = “Elizabeth” for time:

21-15-9 reps of:

Clean 135/95lb
Ring Dips

Post time to comments.

Compare to 090416.

Coaches notes: Cleans are full squat cleans. Intermediate weight is 95/65lbs, modify weight further as needed; if you can’t do ring dips, do jumping ring dips, beginners do push-ups.
-
THEN 75 Knees to Elbows in as few sets as possible (not timed, post # of sets), kipping allowed
-
Games Bonus (instead of K2E) do 6 x 15 Double-Unders, must be unbroken or start over. If all 6 done unbroken, do a 7th set of max DU.

Picture: Young CrossFitter Braxton practicing split jerk for this Saturday’s Cobweb Open in Moose Jaw. Braxton, along with 3 CFR ladies are competing. Spectators are welcome!

Skill = one arm Snatch

WOD = “Magic 50″ – 5 rounds for time:
One-arm Dumbbell Snatch – 5L/5R
One-arm Dumbbell Swing – 5L/5R
10 Burpees
Rest up to 60 seconds between rounds.

Coaches notes: Use 35/25lb DB, if you’ve beat 15 minutes before, add 5lb. Compare to 090406.

THEN 3 rope climbs OR accumulate 45 pull-ups

Games Bonus (instead of rope climb) do 1+ pull-up ladder
*1 pull-up, rest 20 seconds, 2 pull-ups, rest 20 seconds, etc until you can’t do pull-ups unbroken, kipping allowed.

Video = “What is CrossFit?” by CrossFit Fire

Testimonial: Pam (pictured) writes: “The above was the video that got me fired up to join CrossFit. I watched it like 15 times before my first foundations class on Sept. 22, 2008. Let’s just say that my first foundations class wrecked me.  It was “Mini-Cindy” 3,6,9 reps of ring rows, push-ups and air squats. That first foundations class, I was able to complete 3 rounds in the allowed 10 minutes. I wasn’t able to walk up and down stairs for more than a week and anyone who has done their first Cindy will understand how painful it was to sit on the toilet that week too…”

To continue reading and see where Pam is now, one year later, click HERE.