Archive for October, 2009

“Dianabeth” for time:
21-15-9 reps of
Deadlift – 225/185lb
Ring Dips
Rest 5 minutes
1 Mile run for time

Post 2 times to comments.

Picture shows Brad Flood deadlifting 200 pounds (50 times) during yesterday’s Zombieland workout!

3pm: “Grace-off” for Nick K’s birthday. Anyone who can do Grace (30 reps of Clean & Jerk at 135/95lb) as rx’d is welcome! We will run it in shifts.

Video: Click HERE to see our Grace off back in April at the Burgener cert.

Overheard at CFR (Grace-Off):
-”Maybe Fran and Grace in the same week wasn’t such a good idea!”
-”Grace is not my favorite anymore!”
-”You okay, coach?!”
-”I tied Kelly!!”

“Zombieland” WOD
(Found this at CrossFit Ames, Adapted from CrossFit Athens)

For time:
- Run from zombies ======== 800 m run
- Pick up zombie’s dead body ======== 50 Deadlifts (200#/135#)
- Swing your zombie ======== 50 Kettlebell swings (1.5pd/1pd)
- Jump and stomp on your zombie ===== === 50 Box Jumps (24″/20″)
- Throw zombie’s head ======== 50 Wall Ball Shots (20#/14#)
- Carry your buddy to safety ======== 50 overhead walking lunges with bumper plate (45#/25#)
- CRAP!!! More zombies!!!  ======== 800 m run

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Coaches notes: You may choose to battle the zombies on your own and do the whole workout yourself, or you may partner up with someone and each do half the work, one partner working at a time.

1. Back Squat 3-3-3-3-3 @ 90% of your 1 rep max (RM) or 5-5-5 @ 85% if you missed it last week.

2. Weighted Pull-up 3 sets @ 5-7 reps.  Work on Dead Hang Pull-ups if unable to do with added weight, or negative pull-ups if unable to do DH Pull-ups.

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Picture = Who’s back 3? Post guesses to comments!

Saturday: 10am workout only, for everyone.

Overheard at CFR: “That’s the hardest seven minutes I’ve done in a long time!” (Re: Fran, of course!)

Foundations: Next week Monday and Wednesday, tell all your friends, as these may be the last classes we’ll run this year! Sign up online, by email or phone.

“Fran”
21-15-9 reps of:
Thrusters – 95/65lb
Pull-ups

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Coaches notes: Choose a weight that will have you doing this workout in under 10 minutes, Intermediate = 65/45lb, Beginners use just a barbell, no extra band pull-ups this time. Compare to 090206 (or maybe 090902 0r 090215).

Optional Bonus = Double-Under Ladder 5-10-20-40-20-10-5 consecutive reps unbroken.

Overheard at CFR (at noon today): “I’m signed up for the evening, but can I do Fran now? I just want to get it over with!”

Picture: BrianB vs. ChrisT at 6am, both beat our old “Fran” gym record!

For time:
Row 1000M

Rest 5 minutes, then

For time:
21-15-9 Sumo Deadlift High Pull
9-15-21 Pushups
Finish with 2 consecutive Rope Climbs to ring bell.

Post row time and metcon time to comments.

Coach’s Notes: For SDHP, men use 75lb, women use 55lb. Couplet is performed alternating SDHP (reps descending) and Push-ups (reps ascending).  The rope climb is only at the end of the comleted couplet but still in the final time. Knee Push-ups are double, sub 30 Pull-ups for the 2 rope climbs.

Picture shows your trainers training! We suffer like the rest of you! L to R: Franz, Robin, AngDesj.

Overheard at CFR: “I never even break a sweat when I workout at a regular gym on my own!”

7 rounds for max load:
3 Power Snatch (touch and go)
6 Overhead Squats
9 Back Squats
*Same rules as “The Bear” apply

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*Workout is from CrossFit Calgary, we named it.

BONUS = Accumulate 5 minutes of Support Hold – jump up and hold yourself up on the gymnastic rings, as shown by (L to R) Mike, Lance and Shannon (they are doing jumping ring dips).

BOO on Halloween candy! Read these blog posts:
http://crossfitzone.ca/boo (CrossFit Zone)
“Ghosts, Ghouls… and Cavemen?” (Kelly’s nutrition blog)
and post your thoughts to comments!

1. Deadlift 3-3-3-3-3 @90% of your 1 rep max (1RM) or 80% for 5-5-5 if you missed Deadlifts last Monday.

2. Muscle-ups:
Men do 3 / women do 2 consecutive Muscle-ups, rest 45 seconds x 6 rounds
Sub = 5/4 Muscle-up Progressions
*5 Burpee penalty for each broken set, to be completed after part 2.

3. Box Jumps: Do 75 Box Jumps in as few sets as possible – 20″ box.

Post results to comments. (None of this is timed today)

*Oly Club – Anyone who missed testing your maxes on Thursday, you may come test your maxes tonight during Strength Club.

Picture shows Joan who clean & jerked 85 pounds during the Olympic Total on Thursday. Pretty impressive for her first month of Oly club!

For time:
50-40-30-20-10 reps of:
Double-Unders
Russian Twists

Post time to comments.

Notes: Today, for the Russian Twists, each side counts as one. Use 35/25 pound dumbbell. Single skips x 5.

Picture: In case CrossFit workouts are not hard enough for you, you can always make them extra challenging by throwing on a weighted vest, like Kurt here!

9am Painstorm – “My Pet Rock”
Partner up and each person perform
3 rounds for time:
15 X Bear Complex -95lb/65lb
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 – Partner Pet Rock with modifications

Post results to comments.

Overheard at CFR: “I want to lean!”

Pictured = Harlan, faking a smile during the Painstorm!!

“Fun With Press”
1 press + 3 push press + 5 push jerk
x5 sets (rest between sets)

Start with 80% of your max shoulder press and increase from there.

Post loads to comments.

Compare to 090709.

BONUS = Fish Game

Who’s Back? Friday picture game continued: Post guesses to comments.

Friday: Today”s “special workout” has been postponed until next week Thursday. Sorry for any inconvenience, we have just done enough squatting this week!

Saturday: 9am Painstorm “My Pet Rock”, room for more, I will join if there’s an odd number of people, so don’t worry about not having a partner. 10am Partner workout, all fitness levels welcome.

Workshop: We cannot stress enough how important it is for all CFR members to take the Olympic Weightlifting workshop at least once. It is especially beneficial to those just starting out so please sign up! (this Saturday, 1:30-3:30) Think about how improved form on the Snatch and Clean & Jerk will help everyone with their wods and also competitions (think max Jerk in Saskatoon). $50 for non-members, $25 for members, FREE for unlimited members.