Back Squat 3-3-3 @90% of 1RM (1 rep max)

Then Power Clean & Split Jerk 2-2-2-2-2

Post loads to comments

Picture: Who’s back (squatting)?!

Saturday – 10:00 workout for everyone. Bring some loonies for Haiti. We’ll be doing 200 Push-ups (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! Please come out and support this worthy cause. Thanks Lt Paul for the idea.

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

“Letter to the Editor”
Chipper for time:
50 Situps
50 Medicine Ball Cleans – 20/14lb
25 Deadhang Pull-ups
25 Kipping Pull-ups
50 Medicine Ball Cleans – 20/14lb
50 Situps

Post time to comments

Coaches notes: Do GHD Situps only if you do them regularly and have done them in a workout before, otherwise do Abmat Situps. For Pull-ups, use whatever band you need to get deadhang and kipping, respectively. Medicine Ball Cleans will be reviewed in each class.

Picture shows Crystal doing weighted Pull-ups!

Video: Tanya Wagner on the 09 CrossFit Games – Part 4 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov] Courtesy of CrossFit.com.

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

3 x 500m Row

*Rest 2 minutes between row sprints

Rest 5 minutes

Then 3 rounds for time of:
20 Bell Swings – 55/35lb
20 Pushups

Post 3 row times plus time for mini-metcon to comments.

Coaches notes: Metcon would be modified as follows: Intermediate weight for Bell Swings = 35/25lb, Beginners use 25/15lb, Buttercup use 10 pounds; Modify with Knee Push-ups as needed.

Picture shows each stage of the Bell Swing, L to R: Jessi R, Tanya W, Heather H, all who have been with us since the basement days!

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

Love this Nike ad:

Power Clean 1-1-1-1 to heavy single (not a max PR!)
Then 85% (of daily single) x4 on the minute for 15 minutes
Each miss = 4 Burpee penalty within minute

Post # of full rounds completed to comments
*Continue for full 15 minutes even when 4 reps not completed within minute

BONUS = Muscle-up progressions, 3 sets of 5, raising the rings for each set
If you can do Muscle-ups, do 2 sets of 5, attempt unbroken

Picture show L to R (power cleaning): Brad Flood, Giles, Jeanne.

Testimony – Danielle L writes about her first year at CrossFit: “My running buddy and now my workout buddy as well Michelle R introduced me to CFR  last year. Thank YOU!! Most of the exercises were brand new to me. I remember dangling from the pullup bar on a fifty pound band thinking..  ‘what have I gotten myself into’. I now can do 2 dead hangs and 9 consecutive kipping.” Click HERE to read on!

Push Press
5-5-5-5

“1/2 Angie” for time:
50 Pull-ups
50 Push-ups
50 Situps
50 Squats

Post loads for Push Press and time for 1/2 Angie to comments.

BONUS = 300 running-style skips for practice

Picture shows Denise doing Push Press, last time we did this as a max – 091106. Last time we did 5s was 090823.

Quote: “As you age, you must establish consistency with your health and fitness goals. You MUST! The decisions you make, and the habits you establish/don’t establish will have a direct effect on your quality of life as you age. Don’t wait until it is too late.” – Skip Chase, CrossFit Mt. Baker

3 rounds for time:
5 Power Cleans – 80% max
10 High Box Jumps – Women 24″, Men 24″ plus 3 x 45lb plates

Post time to comments.

Nutrition Challenge: We are halfway through January. Some people committed to Paleo, Primal or Zone way of eating for the month. Some people simply gave up pop. How is it going? Check-in in the comments!

Today our Competition Team is doing two workouts, at 9am and noon:

9am: January 2010 Painstorm
Back Squats (Untimed): Squat a total weight of 10x your bodyweight in as few sets/reps as you can with best form.
Then starting within 5 minutes, and on the clock:
Run 800m
Followed by 10 rounds of:
10 Pull Ups
10 DB Cleans with 45#/30#
10 Walking Lunges
Run 800m

Noon: a Qualifier workout from the 2009 Great Basin Regional:
5-4-3-2-1 Snatch (power or full, 135#/95#)
100m Sandbag Carry (90#/70#) between each set of Snatches (4 total)

Picture: Harlan Snatching 135#, Photo by Julie.

Video:  [wmv][mov] Courtesy of CrossFit.com.

10am Workout for everyone else = “Team Ocean City”
In teams of 4:
400 m Run
120 Wall Balls
400m Run
150 Push-ups
400 m Run
180 Situps
400 m Run
240 Squats
*Run all together, 2 at a time doing reps.

Post results to comments.

Back Squat 5-5-5 reps @ 85% of 1RM

Post loads to comments. Compare to 100106 and 091228 .

Then, 5 rounds for time of:
20 Double-Unders
10 Wallball 20lb/14lb
1 Rope Climb (or 15 Pull-ups)

Post time to comments.

Picture: Who’s Back? Take 10!

“J.T.”
21-15-9 reps for time of:
Handstand Pushups
Ring Dips
Push-ups

Post time to comments.

Coach’s notes: Sub Pike Pushups or Feet Elevated Pushups for the Handstand Pushups. Sub Jumping Ring Dips for the Ring Dips (the bottom of the ring is in line with the armpit). Knee Pushups x 2. Compare to 090211.

Special note: Sarah G has been with CrossFit Regina for 2 years! She started in our basement on January 15th, 2008, along with her good friend Lexi. Sarah is moving to Calgary and we wish her all the best! In honour of her committment to CFR, we let her choose today’s workout, for her last day.

Picture: shows Sarah G doing a Muscle-up, one of her greatest accomplishments at CFR! (She is one of only 4 CFR girls that are able to do this exercise… so far!)

Video: Tanya Wagner on the 09 CrossFit Games – Part 3 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov] Courtesy of CrossFit.com.

10 rounds for time:
10 Deadlift 185lb/135lb
10 Knees To Elbows

Rest 5 minutes, then 2K row for time

Post 2 separate times to comments.

Coaches notes: Intermediate do 155/100lb Deadlifts, modify weight further as needed. If you can’t to K2E, do Knee Raises x2. Compare to 090219.

Picture: Post-workout collage. In addition to naming the person, can you name what workout they just finished?!

Video: Tanya Wagner on the 09 CrossFit Games – Part 2 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov] Courtesy of CrossFit.com.

Saturday: 9am Painstorm (must be able to do standard pull-ups), 10am team workout for everyone, Noon 2nd workout for ComTeam (those in Games Training).