Archive for November, 2009
091201 – Fun With Snatch
November 30th, 2009
1. Burgener Warm Up
2. Snatch 3-3-3-3-3
Each set consists of 1 x Power Snatch, 1 x Squat Snatch, 1 x Split Snatch
Post loads to comments.
3. THEN one round of “Rowing Michael”:
1000 m Row
50 Situps
50 Good Mornings – 45/35lb bar
Post time to comments
Compare to 090427 .
Video: Split Snatch – Josh Everett – [wmv][mov]
Double-Under Challenge = Day 1 – do 1 Double-Under (Trainers do 2)
Saturday = “Lumberjack 20″ CrossFit Memorial Hero WOD
091130 – Benchmark Girl “Cindy”
November 29th, 2009
“Cindy“
# of rounds in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Post # of rounds to comments.
Coaches notes: Assisted pull-ups double, knee push-ups double, all exercises expected to be performed with full ROM (range of motion). Compare to 090804.
Picture – Blair Clean & Jerks 226 pounds to beat the previous gym record of 225! He then went on to C&J 235lbs!
December Challenge will be “31 Days of Double-Unders”! Starting December 1st, on day 1 do 1 DU, day 2 do 2 DUs, etc. You decide whether you want to do them as singles, or consecutive. Trainers do double!!
Games Update: Mark your calendars! CrossFit Edmonton has released the dates of the CrossFit Games Regionals for Alberta and Saskatchewan: March 27 & 28, 2010. Anyone can compete!
Nov 28 & 29 – CLOSED THIS WEEKEND
November 28th, 2009
CFR is closed this weekend, both Saturday and Sunday, to host the NCCP Olympic Weightlifting Coaches Clinic
(10 CFR members are attending!).
Ideas for equipment-free workouts can be found on Eva T’s blog.
Picture shows our classroom this weekend, with instructor Jose Samayoa. Click HERE to see 10 more pictures (Facebook link).
Overheard at CFR: “Snatch is Simple!” – Jose
091127 – Max Power Clean&Jerk
November 26th, 2009
Max Power Clean & Jerk
3-3-3-3-3
Then Interval Burpees:
Advanced – do 1 Burpee every 5 seconds
Intermediate – do 1 Burpee every 10 seconds
Beginners – do 1 Burpee every 10 seconds (with knee push-up)
Continue for as long as you are able
Post max loads and number of burpees achieved to comments.
Picture – Who’s Back 7? Answer = Kat
Overheard at CFR: “You look like you need a juice box!”
091126 – Fran-ish
November 25th, 2009
From the 2008 CrossFit Games:
21-15-9 reps of:
Thrusters – 95/65lb
Chest-to-bar (C2B) Pull-ups
Post time to comments.
Coaches notes: If you can’t do C2B Pull-ups, use a band that makes it possible; Intermediate weight = 65/45lb, Beginner weight = 45/35lb, Buttercup = 22 lb (new junior bars!)
Then 75 GHD Situps in as few sets as possible.
Picture shows Franz fulfilling his end of the bargain, and performing “Bomber Fran” – hey, he got a new Fran time of 4:01 (a 39 second PR!).
091125 – If Tomorrow Never Comes
November 24th, 2009
“If Tomorrow Never Comes” Two Parts:
Top of the hour -
2 rounds for time:
250 Single Skips
10 x (1 Push-up plus 4 Mountain Climbers)
At half past hour -
2 rounds for time
30 Wall Ball – 20/14lb*
30 (Squat) Snatches – 75/45lb*
Post two separate times to comments.
Coaches notes: *No uber’ing the weights, these were CrossFit Games weights!
Picture: L to R: Denise, JillK and Gina, skipping during a morning workout.
Overheard at CFR (at the end of a kids class): “Can we do more?!”
091124 – Breathing Ladder
November 23rd, 2009
“Bell Swing Breathing Ladder”
Advanced 1->20->1
Beginners and Intermediate 1->15->1
Post time to comments.
Coaches notes: Using a dumbbell or kettlebell, do one rep, one breath, two reps, two breaths, all the way up to 15 (or 20) reps, then back down again to one. You must take the required breaths, and ONLY take the required breaths (during the “rest”; extra breaths are okay during the work portion), Rx’d weight is 55/35lb, Intermediate 35/25, Beginner 25/15. Compare to 090828.
Then 2 minutes accumulated L-sit.
Picture = Shae doing Bell Swings
091123 – Back Squats / Wt. PLU
November 22nd, 2009
Back Squats
5-5-5-5-5
Last 3 sets are sets across at 80% of your max single (see 091111).
Then Weighted Pull-ups – 3 sets of 5-7 reps
*If you cannot do Pull-ups yet, do 3 sets of 10 negatives with a lighter band than you usually use.
Post loads to comments.
Gym Challenge = last week to complete Seattle Skill levels!
Picture shows Leah L deadlifting 306 pounds! Did you know we have 3 ladies who can lift over 300 pounds at CFR?! 4 of our female trainers got together for the CrossFit Total this past weekend. We hope to offer a time soon for everyone who wants to participate in the Total.
Video: Click HERE for an article and video on Cyndi Frieling, the only female competitor to finish the Deadlift workout (building up to 375 pounds) at this year’s CrossFit Games.
Speaking of the games… We have 10 females and 4 males interested in training for the 2010 CrossFit qualifiers (details being released by CFHQ December 1st). Anyone else? Email us with any questions!
Overheard at CFR: “I’ve seen combat… it was easier than this!” (re: Saturday’s workout)
091122 – “The Ensign”
November 21st, 2009
“The Ensign”
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.
Post total rounds completed to comments.
From CrossFitFootball.com.
091121 – Full Mission Profile
November 21st, 2009
Part 1 – Rendezvous with Convoy: Run 1.5 Miles with 35/25lb DB
*Intermediate run 1 mile with 25/15lb; Beginners run 1/2 mile with 15/10lb
Part 2 – Contact with Militia:
5 Rounds of: Run 100 Meters, 10 Burpees
Part 3 – Load Supplies: 5 Rounds of:
10 Deadlifts (Rx = 185lbs / Int = 135lbs / Beg = 95lbs)
5 Clean and Jerk (Rx = 135lbs / Int = 95lbs / Beg = 65lbs)
*Rx women do Int men; Int women do Beg men.
*Each team gets 2 barbells, only 2 can work at a time.
Part 4 – Security Coverage to Village:
Run back to safety, repeat part 1!
*Coaches notes: Everyone at 10am, done in teams of 4-5.
Post team times to comments.
Picture = L to R: Paul, Christian, Nolan, Evan