Archive for January, 2010

“Magic 50″ – 5 rounds for time:
One-arm Dumbbell Snatch – 5L/5R
One-arm Dumbbell Swing – 5L/5R
10 Burpees
Rest up to 60 seconds between rounds.

Post time to comments.

Coaches notes: Perform with power snatch rather than the squat snatch we usually require. Use 35/25lb DB, if you’ve beat 15 minutes before, add 5lb. Compare to 090922.

Bonus: Accumulate 2 minutes of L-sit practice.

Gym Challenge of the month: Bonus core work; first week we’ll be working on L-sits.

“Balboa”
4 rounds for time:
100 Single Skips
500m Row
10 Body Blasters

Post time to comments.

*1:00 ComTeam can make up yesterday’s wods #2 + 3 if missed.

Picture: Darcy ‘D3′ counts Wall Ball reps for Blair during yesterday’s Fight Gone Bad.

January Challenge: We have reached the end of our 31 day Paleo challenge. What changes have you noticed? What lifestyle changes will you continue from here? Tune in Monday for our new February challenge.

Fight Gone Bad: In this workout, one person starts at each of five stations and you rotate after one minute. This is a five-minute round followed by a one-minute break. Three rounds for total score. The stations are:

1. Wall Ball: 20 lbs men/14 lbs women (Reps)
2. High-Pulls: 75 lbs men/55lbs women (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 lbs men/55lbs women (Reps)
5. Row (Calories)

The clock does not reset or stop between exercises. On call of “switch” the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post scores to comments. Compare to 090926.

Competition Team is completing a total of 3 workouts today:
1. Fight Gone Bad
2. OPT3
3. Rhiannon
*From OPT Championship Series #1 in September 2009. Workouts 2 and 3 to be completed between 3:00 and 6:00 this afternoon. Spectators welcome!

From CrossFit.Com 100122
3 rounds for time:
50 Double-Unders
50 Good Mornings – 45/35lb

Post time to comments.

Coaches notes: the Good Mornings are a substitute for Back Extensions, Sub for Double-Unders is single skips x5 (250).

Picture: Shae gets some one-on-one training from Aaron on the Olympic Weightlifting moves. Shae is one of 9 CFR athletes going to the CrossFit Games Sectionals in March in Edmonton.

Saturday: Fight Gone Bad: 9:30am or 10:15am.

ComTeam Competition: Workouts 2 and 3 will be completed Saturday from 3-6pm. SPECTATORS WELCOME!

Snatch Balance 3-3-3-3

See this link to a video demo of the Snatch Balance from Catalyst Athletics.

Then Petranek Fitness Test:
500m Row, 40 Squats, 30 Situps, 20 Pushups, 10 Pullups

See 091228.

Post loads and PFT time to comments.

Saturday: Fight Gone Bad: Sign up for 9:30am or 10:15am, we will run 2 heats each time slot, so 4 heats total. You will get to workout in one heat, and be a counter in another heat.

ComTeam Competition: Saturday’s 2nd workout is scheduled for 3-4pm, one hour rest, then 3rd workout at 5pm. Please sign up online. We need to know how many people are competing, so we can schedule more time slots if needed. We will be e-mailing you the workouts tonight. Theme of CrossFit is to always be ready for anything! SPECTATORS WELCOME SATURDAY!

From CrossFit.com 100121
3 rounds for time:
10 Clean & Jerk – 135/95lb
30 GHD Situps (Abmat x2)

Post time to comments.

Coaches notes: Intermediate weight is 95/65lb, Beginners 65/45/35; Abmat Situps doubled.

Saturday: One of our favorites, Fight Gone Bad!

Leah with her judge at the 2009 Qualifiers!

AMRAP in 20 minutes:
10 Wall Ball – 20/14lbs
10 Box Jumps – 20″
10 Deadlifts – 205/145lbs
10 Burpees

Post # of rounds to comments

Coaches notes: From last year’s CrossFit Games Qualifiers in Calgary. Calgary standards = Wall Ball MUST touch the 10 foot line, you must have your feet all the way on the box for the Box Jumps, you cannot drop any deadlifts, Chest must touch floor on Burpees and jump up with arms straight up by ears. Compare to 090506.

***HAITI UPDATE*** We have reached our goal of $500 for Haiti and our new total is $503.65 $555 $610. Since the Canadian government has removed their cap of matching donations ($50 million), we have removed our cap too! Still taking donations til Wednesday at noon. Please give – remember your $20 will become $80 for Haiti!

Thanks to those who have given so far: Brad Flood, Blake, Chris, Shae, Cory, Trevor, Monica, Sonja, Steve, Jarrett, SarahK, Darren, Christian, Kat, Joan He, Michele Dob,  Paige, Debbie, Nolan, Mandy, Ryan, Jason (CFS), Paul, Julie, Riley, Cheri, Crystal, CelesteM, Shawn, D3, Blair, HeatherH, YOUR NAME HERE.

“Molly”
3 rounds for time:
500 m Row
21 Ring Push-ups
12 Heavy High Pulls – 115/85lb

Post time to comments.

Compare to 080205 (from the basement!).

BONUS = Rope Climb – who can climb the rope and ring the bell at the top? If you’ve rang the bell before, can you climb it using hands only? x3, not timed, sub=15 Pull-ups per rope climb.

Picture: Babies hang out while Mamas Clean & Jerk! CrossFit Mamas’ classes are every weekday at 9 and 9:45am.

Last Chance Foundations: Last chance to take advantage of our January special – $50 off Foundations! Get started with CrossFit THIS week, Tues/Thurs, January 26/28 (first 2 of 5 classes), 10:30-noon or 7:30-9pm. For more information, please e-mail info@crossfitregina.com. TELL YOUR FRIENDS!

From CrossFit Football:

Complete as many rounds as possible in 15 minutes of:
21 Sledgehammer Strikes right side
21 Sledgehammer Strikes left side
7 Deadhang Pull-ups

Post number of rounds to comments.

Come to CFR today to support a worthy cause!

10:00 workout for everyone. Bring loonies for Haiti.

Workout is 200 Push-ups for time (150 for intermediate, 100 for beginners) and every time you take a break, you need to do 20 Squats (15 for int, 10 for beg) and throw $1 in a bucket!

CrossFit Regina will match your donations up to $500! PLUS the government will match our total donation at www.canadaforhaiti.com. Let’s say you donate $20, we will match your $20 and the government will match our $40 for a total of $80. So every $20 donated becomes $80 for Haiti!!

Let’s do this!

***UPDATE*** We raised $428.65 today and still hoping to reach our goal of $500!