Skill = OHS

WOD = Max Overhead Squat
3-3-3-3-3

Then, “Tabata Mash-up”
8 minutes of:
Push-ups / Box Jumps – 20″

Coaches notes:  Tabatas are 20 seconds of work, 10 seconds of rest. “Mash-up” means you go back and forth between the two exercises; Knee push-ups divide by 2; Score is total reps; Games people do 12 minutes.

Post OHS loads and Mash-up score to comments.

Games Bonus = Snatch 3×3 @ 80% max single, meant to be done fatigued

Picture: AngDesj reviews the Medicine Ball Clean, with a Friday evening class. We are focusing on the supermoves (basic CrossFit moves) a lot more since our level 2 training.

Video: Here is a piece of what you may have missed on Saturday. Sandbag Clean & Jerk (90 pounds) by Brian B: http://www.youtube.com/watch?v=oNyxn8wjL3Y

Benchmark “Mary”
# of rounds in 20 minutes:
5 Handstand Push-ups
10 Leg Pistols
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 090614.

Picture shows our members skipping outside, on a gorgeous evening!

Video: at the 2009 CrossFit Games: “The Triplet” with HSPU, KB swings and GHD – [wmv] [mov]

Paleo Challenge: We are on day 20, 2/3 through the month, time to check in, how’s it going?!

Overheard at CFR: “Thou shalt not covet thy neighbour’s push-ups!”

9am- Workout #1 SCFC training
3 rounds for time:
12 Overhead Squats – 115/80lb
12 Box Jumps – 24″
12 C2B Pull-ups
*15 minute time limit

10am – “300″
Details at 090306.

11am – Kids class

Noon – Workout #2 SCFC training (B.Y.O. Salt bag!)
Men use 90 pounds (2 salt bags), Women use 65 pounds (1.5 salt bags) in cargo bag
Buy-in = 400m Run with cargo bag
WOD = Sandbag Grace – 30 C&J
Buy out = climb the rope and ring the bell
*15 minute time limit for entire thing

*All workouts today were a surprise!!!!!

Pictures: (L) Kim F split jerking the 65lb cargo bag; (R) Blair OHSing 115lb, both during today’s double workout for SCFC training. We had 14 people. Amazing effort put out today everyone!

Post results to comments.

Skill: Medicine Ball Clean

Overheard in Paul Park’s English class.  That’s right, English class: “Mr. Park, can we do Deck of Cards?”

Air squat practice – 5-7 minutes

WOD = “Run Chipper Run“
1K Run
50 Power Cleans – 65/45lbs
25 Ring Dips
50 Wall Ball -20/14lbs
25 GHD Situps
400m Run

Post time to comments.

BONUS: If you’re going to the SK Games, finish with Weighted Pull-ups 5-5-5. Post loads to comments.

Coaches notes: This is a chipper, so you go through it once; If you can’t do Ring Dips, do 50 Push-ups; sub for 25 GHD situps is 50 Abmat Situps. Modify as needed: Intermediate do 35 reps of each; Beginners 20 reps of each. Compare to 090127 (done with rowing).

Picture shows Aaron and Franz getting lunch at a yummy, paleo-friendly salad bar in Vancouver, proving it is possible to eat healthy while on the road!

REMINDER: Today is the early bird deadline to register for the Saskatchewan CrossFit Challenge in Saskatoon, October 3rd. Instructions on how to register are in the forum HERE (My long post copied and pasted from CFS). This challenge is for EVERYONE! The workouts will be scalable, just like our every day wods. I’m sure many of CrossFit Saskatoon’s members will be participating, at every skill level. Please come! Those coming from CFR include Robin, AngDesj, Kelly, Leya, Kat, Sarah, Lexi, Mandy, Nolan, Brad Flood, Tyler, Wayne, Kurt, Paul and BrianB to name a few! Early Bird is $40 (includes a t-shirt) and after today it will be $50. Please come!

For time:
50 Double-unders
50 Burpees
50 Wall Balls, 20/14lbs
50 Back Extensions or Good Mornings 45/35lbs
50 Push Press, 45/35lbs
50 Knees to Elbows (overhand grip)
50 Lunges
50 Bell Swings, 35/25lbs
50 Jumping Pull-ups
50 Box jump, 24″

Post time to comments.

Coaches notes: Beginners do 30 reps of each exercise. Compare to regular Filthy Fifty: 090629.

Good luck to everyone running in the Queen-City Marathon today! Representing CrossFit Regina in the Relay Race (L to R): Leya, AngDesj, Robin, Kelly, Tiffany. We came in at 3:38:08, 12th overall, 2nd for all ladies teams.

Overheard at CFR (on a Sunday): “I did not want to wait to have my @ss kicked on Monday, so I came today!”

9am – Painstorm – Olympic Bar Mile
With an Olympic bar (45/35lb), perform the following:
Run 400 M
50 Back Squat
50 Front Squat
50 Overhead Squat
Run 400 M
50 Shoulder Press
50 Push Press
50 Push Jerk
Run 400 M
50 Hang Power Clean
50 Hang Power Snatch
Run 400 M

10am – Broomstick Bar Mile
With a broomstick or PVC, perform the following
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 m
50 Squat Clean
Run 400 m
50 Snatch
Run 400m

Post choice and time to comments. Compare to 081129.

Picture shows Kat and Kurt, mid-Painstorm.

Sunday = Reverse Filthy 50 Chipper!