Start with Max Pull-ups
*Level 1 = 3, Level 2 = 20, Level 3 = 40

Then AMRAP (as many rounds as possible) in 20 minutes:
7 Heavy Thrusters – 115/85lb
14 Double-Unders

Post # of rounds to comments.

Coaches notes: Modified Thrusters = 9 reps at 95/65lb, 11 reps at 75/55lb, 13 reps at 65/45lb, 15 reps at 45/35lb. Single skips x5 = 70.  Compare to 081203.

Picture = Who’s Back? Take 6. Answer = Mandy

Saturday = Full Mission Profile
*Everyone at 10am, NO PULL-UPS! We will have rx’d teams and modified teams, so EVERYONE is welcome!

Max Deadlift
3-3-3-1-1-1
Compare to 090930.

Then Tabata Mash-up:
8 minutes of
Push Press -95/65lb
Knees to Elbows

Post results to comments.

Coaches notes: Intermediate Push Press = 65/45lb, Beginners = 45/35; Tabatas are 20 seconds of work and 10 seconds of rest, “Mashup” means you go back and forth between the two exercises.

In the picture, Janelle is deadlifting 185 pounds!

CrossFit Games 2010: Who is interested in competing in sectional and regional qualifiers? Please email us so we can start planning and training!! *Sectionals for Alberta and Saskatchewan will be held in Edmonton in late February or early March, Regionals will be held in Calgary or Okotoks  in late April or early May. That is all the info we have at this time. CrossFit HQ is going to release more information on December 1st.

Benchmark girl “Angie”
For time:
100 Pull-ups
100 Push-ups
100 Situps
100 Squats

Post time to comments.

Coaches notes: Intermediate do 75 reps of each, Beginners do 50 reps of each; Compare to 090501.

Picture shows Kelly (top) and Leya (bottom) doing standard push-ups.

Part 1 – Max Shoulder Press
3-3-3-1-1-1
Compare to 090706.

Level 1 = 1/4 Bodyweight
Level 2 = 1/2 BW
Level 3 = 3/4 BW
Level 4 = BW

Part 2 - 2K Row for time
Level 1 – Men sub 8:10, Women sub 9:50
Level 2 – Men sub 7:30, Women sub 8:50

Post loads for press and time for row to comments.

Picture shows Russ Push Pressing 180 pounds, during a recent Friday workout.

Overheard at CFR: ” I thought this was going to be easy!”

Burgener Warmup

How many rounds can you do in 20 minutes:
12 Power Snatch – 65/45lb
10 Push-ups (knees x2)

Compare to 081008.

Then 400 m Run (group race!)
*Seattle Skill Work:
Level 1 = Sub 2:04
Level 2 = Sub 1:34
Level 3 = Sub 1:19
Level 4 = Sub 1:04

Post # of rounds and run time to comments.

Gym Challenge of the month = continue with Seattle Skill Levels. Comment on the website when you have completed the level you are working on!

Picture: 3 year olds Sarah and Madeline do Pull-ups wherever they can! Where are some interesting places you (or your kids) have done Pull-ups?!

Last Chance Foundations: Tuesday/Thursday, Nov. 17/19 and Tuesday, Nov. 24, 10:30-noon OR 7:30-9pm. Final Foundations of this year. No foundation classes in December. Sign up now!

This Week: We’ll be doing max efforts on Tuesday and Thursday, with a benchmark girl in between on Wednesday!

Clean + 2 Jerks
1-1-1-1-1
*Move to a quick heavy (not max) single

*Then 5K Run or Row for time
OR yesterday’s “Chipper Jones”

Post results to comments.

Picture shows Corey (who we met at the Cobweb Open in Moose Jaw) who came to train with us Saturday afternoon. Here he is clean and jerk’ing 253 pounds!

9am workout – Painstorm XXXVI
10-8-6-4-2 of Front squats, Push Press and Thrusters – 115/80lb
10-20-30-40-50 of Pull-ups
10-15-20-25-30 of Burpees

Compare to 090131.

Picture shows D3 and Kurt mid-heavy Thrusters.

10am workout – “Chipper Jones” for all fitness levels
May complete on your own or with a partner, dividing the work as needed.
100 Squats
90 Double unders
80 Sit-ups
70 Push-ups
60 Jumping pull-ups
50 KB swings – 55/35lb
40 Back extensions
30 Box jumps – 24/20″
20 Deadlifts – 225/155lb
10 Inverted burpees
*From CrossFit Kelowna

Post workout choice and time to comments.

4 rounds for time of:
7 Front Squats – men 3/4 BW, women 2/3 BW (Must clean weight from floor)
2 Rope Climbs – hands only, from seated (sub = 30 Pull-ups)
Finish with 800 m Run OR 1K row, included in overall time.

Post time to comments.

Picture: Friday’s game: Who’s Back 5??

Overheard at CFR: “That’s the hardest 7 minutes I’ve done in a long time!”

Saturday: 9am wod – Painstorm XXXVI
10-8-6-4-2 of Front squats, Push Press and Thrusters – 115/80lb
10-20-30-40-50 of Pull-ups
10-15-20-25-30 of Burpee
(We did this one Jan. 31/09)
10am workout – something different, for all fitness levels!

Burpee Sprints
Max Burpees in 30 seconds, rest 4 minutes
5 rounds

Rest 5 minutes from last burpee, then:

+1 Ring Dips
Do 1 ring dip, rest 20 seconds, do 2 ring dips, rest 20 seconds, continue to add 1 more ring dip while resting only 20 seconds between rounds.  Stop when unable to complete  sets unbroken.
If unable to do ring dips, sub 2xPush-ups (ie. 2 Push-ups, rest, 4 Push-ups, rest, etc.)

Post # of burpees for each of 5 rounds and highest # of unbroken ring dips achieved.

Picture shows Colin and Kat racing to the finish on the GHD.

Overheard at CFR: “Thank God for power steering!”

Back Squats
1-1-1-1-1

Weighted Pull-ups
1-1-1-1-1

Post loads to comments.

Compare to 090807 .

Picture shows husband/wife team Simon and Ferrah demonstrating a variation of a max weighted pull-up!

A special Remembrance Day Hero WOD made by Paul and John may be performed at the 11th hour of the morning.  If people aren’t able to make it in the morning, it can be performed in the evening too.  It is in honor of Lt. Justin Boyes, fallen Saskatchewan soldier (based out of Edmonton, AB).

“The Grunt”

5 rounds of:

100m SandBag Carry
10 Burpees
10 Sumo Deadlift High Pulls
10 reps Virtual Shovelling

Our thoughts and prayers are with all those who are currently serving on our behalf in some part of the world, their families who must carry on in their absence, those who have served in the past and those who have made the ultimate sacrifice.
Lest we forget.