Back Squats 5-5-5 @ 85% 1RM (5% up from 090928)
Then for time “Eli” 21-18-15-12-9-6-3 reps of:
Wall Ball – 20/14lb
Single Skips x10
Compare to 080808
Post results to comments.
Pictures that DON’T make the website!!
Post captions to comments.
Oly Club tonight: We are testing our max snatch and max clean & jerk. This is the perfect time to join the club if you’ve been thinking about it. We test our maxes every 6 weeks and then work with percentages of those maxes.
“Grindy” for time:
10 Clean and Jerks
5 Rounds of Cindy
10 Clean and Jerks
5 Rounds of Cindy
10 Clean and Jerks
Post time to comments.
Coaches notes: Rx’d weight is “Grace” weight 135/95lb, Intermediate is 95/65lb, Beginners use just a barbell. One round of “Cindy” is: 5 pull-ups (bandx2), 10 push-ups (knees x2), 15 air squats. Compare to 081121.
Picture: Julie deadlifts 200 pounds and joins the “200 club”!
Overheard at CFR: “I don’t lie down after a workout, because I might not be able to get up again!”
Saturday: 9am Painstorm = “My Pet Rock“, sign up with a friend if you can do this one as rx’d (and hope to still be friends after!); 10am partner painstorm with modifications allowed; 1:30-3:30 Olympic Weightlifting workshop with Aaron – an opportunity to focus on your form of the Snatch and Clean & Jerk.
“Tiger”
AMRAP in 20 minutes with 75/55lb:
5 Deadlift
5 Hang Power Clean
5 Front Squats
5 Push Press
5 Back Squats
Post # of rounds to comments.
Coaches notes: You may only put barbell down between rounds or the round does not count. Compare to 080616.
Picture: Nolan cleans during the start of Saturday’s Chipper From Hell. This is what your front squats should look like – crease of the hip below the top of the knee, elbows ahead of the bar, back straight and upright. Good job, Noles!
Overheard at CFR: “Hook grip is the broccoli of CrossFit – you know it’s good for you, but you hate it!”
Strength: Deadlift 5-5-5 @ 80% of max obtained 090930.
*Saskatoon Games people who missed max Deadlift, do 1-1-1 to compare to 090831.
WOD: “Chipper From Helen“:
For time:
1200 m Run (3×400)
63 Bell Swings – 55/35lb
36 Pull-ups (54 Band)
Post results to comments.
Pictured is James, who currently holds the gym record for “Helen” with 8:17, doing Kettlebell Swings.
Coming up this week:
-RETRO WEEK: Tuesday through Thursday, we’ll be revisiting workouts we haven’t done since 2008!
-Friday will be a special workout, also Saturday at 9am will be a special Painstorm. Watch for details to be posted Wednesday!
-Sign up for our Olympic Weightlifting workshop, this Saturday from 1:30-3:30. This is especially beneficial for newcomers, as we focus on form of the O-lifts (Snatch and Clean & Jerk), which will help you when they come up in workouts. Cost is $50 for non-members, $25 for members, FREE for Unlimited members. *Click on the “Workshops” tab on the online schedule, to sign up.
CrossFit Certifications coming to CrossFit Saskatoon:
Spots are limited and will fill up fast so register early. For more details, please visit the CFS website at www.crossfitsaskatoon.ca/certifications.
Burgener Warm-up
Power Snatch 3-3-3-3-3
Then weighted pull-ups 3 x 5-7 reps
*If you can get more than 7 reps, go heavier
*If you can’t do pull-ups, do 3 sets of 10 negatives
Post loads to comments.
Compare to Snatch weight achieved on 090916 or 090528.
Picture: shows Tiff working on the Power Snatch.
Video of the Power Snatch: [wmv][mov] Courtesy of CrossFit.com.
Overheard at CFR: “I’m totally feeling that poutine I had last night!”
Event: Please visit the Regina Family Expo, today from 1:00 to 5:00 at the Mackenzie Art Gallery.
9am “Chipper From Hell” – Compare to 090829.
10am Weighted Deck of Cards
Hearts = Goblet Squats
Diamonds = Bell Swings
Spades = Overhead Lunges
Clubs = Weighted Situps
Jokers = 15 Burpees
Number on card is # of reps
Face Cards=10 reps
Aces=11 reps
Rx’d weight is 35/25lb Dumbbell.
Post team times to comments. Compare to 090801.
Picture shows Wayne doing Turkish Get-ups with 65 pounds, during yesterday’s workout.
Overheard at CFR: “That was as hard as giving birth!”
Did you know? “According to old-school weightlifting lore, before
they would let you touch a barbell you had to perform the Get Up with 100 pounds in hand.” From the article, How To Speak Martone, CrossFit Journal.
BONUS = Max Pull-ups (if you missed it yesterday)
PART 1 = AMRAP in 10 minutes Turkish Getups (TGU) L+R=1
*use 1/2 bodyweight on barbell, modified = 1/4 bodyweight, modify further with dumbbell, as needed
Rest 5 minutes
PART II = 10 rounds of Chelsea (Cindy on the minute)
Post results to comments.
Bonus = Hanging Toe Touches to pullup bar or Leg Raises for max reps (post WOD)
Who’s back? K, a new game for Fridays. Who’s back is shown in the picture?!
Sunday – just for fun, we’re going to have a max effort on a Sunday this weekend.
Bonus = Max Pull-ups (pre-wod)
Then for time, “Clean Title“:
21-15-12-9-3- reps of Hang Power Clean – 95/65lb – [wmv] [mov]
3-9-12-15-21 reps of Abmat Situps
Plus 30 Double-unders between each round and finishing with 30 DUs.
Post time to comments.
Picture shows ShannonQ and BrianB doing Double-Unders during Monday’s partner workout.
Article: “Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete” Post thoughts to comments.
Saturday: 9am Chipper From Hell (if you did this one 6 weeks ago, here’s your chance to repeat it and compare your times), 10am Team Workout (all fitness levels welcome)
Max Overhead Squats
5-5-3-3-1-1-1
Post loads to comments. Compare to 090921.
Then, Ring Dips on the minute.
One ring dip on the first minute, 2 on the second, 3 on the third. Continue adding 1 rep each minute until unable to perform required number within the 60 seconds before the next round. Sets need not be unbroken, only completed before the next round.May sub jumping ring dips with bottom of rings in line with armpits, but must lock out arms in top position. Otherwise, do perfect push-ups (or knee push-ups / 2).
Post # of minutes to comments. Compare to 090330.
Bonus: Accumulate 3 minutes of Hanging Chair or Hanging L-sit.
Picture shows Kelly (Top Female Athlete at the Saskatchewan CrossFit Challenge) getting a Bodyweight Overhead Squat!
Video: Some impressive Overhead Squats by Chuck Carswell (he was at our level 2 cert) and Mike Giardina – OHSx3 [wmv] [mov] Courtesy of the CrossFit Games website.
For time
2K Row, then
21-15-9 reps of
Box Jumps – 20″
Chest-2-Bar Pull-ups
Post time (one overall time) to comments.
Bonus = Accumulate 3 minutes of Plank
Picture shows some of the takers for working off the pumpkin pie, during yesterday’s partner workout!