Archive for February, 2010

“Bring Back the Dumbbell Snatch”:

AMRAP in 20 minutes:
12 one-arm Power Snatch – 45/30lbs
12 Pull-ups
12 Box Jumps – 20″

Post # of rounds to comments.

Compare to 090312.

Happy One Year Anniversary `Lucy`! In July 2007, we opened CrossFit Regina in our basement. In a short 10 months, we had grown to 80 members and outgrown our space. We moved to `Betty` and in another 10 months, needed to move to a bigger location again! We moved into our current location on March1st, 2009. This is our first time making it to one year at a location!

Scheduling: We tried the 7am and 8am time slot twice a week for 6 weeks. We had an average of 1.3 people attending the classes, so unfortunately we will not be continuing them at this time. We may try again in spring or summer.

Video: CrossFit Games Sectionals went on in Washington, Georgia and Utah/Nevada regions this past weekend. Check out this video from WOD1 at the Utah/Nevada Sectional: Day One WOD Recap (with Clean & Jerks and Muscle-Ups) – [wmv] [mov]

Push-up Challenge: Women 1 / Men 2, we will add one a day (two a day for men) and try to do them standard and consecutive to work up to 31 on the 31st (62 for men).

21-15-19 reps of:
200 m Row
Clean & Jerk – 135/95lb
Double-Unders

Post time to comments.

Coaches notes: Intermediate weight for C&J is 95/65lb, beginner 65/45/35. Sub for Double-Unders is single skips x5.

9am – ComTeam is doing another OPT workout:
4 rounds for time of:
30 Unbroken Wall Balls
60 Unbroken Double-Unders

Post time to comments.

10am – `Partner Pyramid` – all fitness levels welcome!
2-4-6-8-10-8-6-4-2 reps of:
Burpees, Situps, Pull-ups, Bell Swings 35/25lbs

Coaches notes: One partner is working out at a time. First person does 2 Burpees, second person does 2 Burpees, then 2 Situps each, 2 Pull-ups each, 2 Bell Swings each, then start 4 each, up to 10 and back down to 2. Compare to 090321.

Post partner times to comments.

1-3pm – Olympic Weightlifting Clinic with guest NCCP coach, Corey Chandler, $25 or $15 if unlimited, members only. Spectators welcome.

Picture: Corey helps Leah with the start position for the Snatch (at this afternoon’s Oly clinic).

OPT Chipper (from OPT’s blog 100219)
30 Wall Ball – 20/14lb to 10 feet
80 Double-Unders
20 Bell Swings – 70/55lb
30 Toes to Bar
50 Walking Lunges
50 Pull-ups
20 Burpees

Post time to comments.

Coaches notes: DU sub is single skips x5; Intermediate bell swing weight = 55/35, 35/25, Beginners 25/15; modify toes to bar with hanging knee raises; modify pull-ups with band or ring rows as needed.

ComTeam is doing heavy Clean & Jerks, followed by OPT Chipper.

Picture = Who’s back Friday? (Sorry, I’m posting this Saturday night! Let’s see who looks back!)

Video: CrossFit = play time! Check out this Athlete Profile Video of Kevin Montoya of Colorado – [wmv] [mov] Courtesy of the CrossFit Games Website.

Saturday: 9am ComTeam training, 10am Group workout for everyone, 1-3 Olympic Weightlifting clinic with guest NCCP coach – $25/person or $15/person if unlimited, members only, please RSVP.

Another Blast From the Past:

2K Row
Then 5 rounds of
10 Bodyweight Deadlifts
10 Dumbbell Press – 2x30lb/2x20lb

Post Row time and total time to comments.

Coaches notes: Shoulder Press is strict (no dip), dumbbells touch your shoulders each time to full extension overhead. Intermediate use 3/4 BW for deadlifts, beginners use 1/2 BW. Compare to 080812.

BONUS = hanging chair as a group, last man standing each class

Picture shows 3 year old Madeline “helping” Aimee and Kim Fly with their rowing technique!

And now for something  completely different:

“54321“:
5 minutes Rowing for Calories
4 minutes of Box Jumps – 24/20″
3 minutes of Hang Squat Snatch – 75/45lb
2 minutes of Wall Ball – 20/14lb
1 minute of HSPU

Post total score to comments.

Coaches notes: Modify HSPU with toes or knees on box as Jarrett is showing in the picture (baby optional!). Modified HSPU divided by 2. From the Midwest Sectionals.

At our own CrossFit Canada Sectionals (in Edmonton March 27-28), they are looking for more volunteers. Email us at crossfitregina@gmail.com if you are able to help out in any of the following areas:
-Judges: need 6 more (must be CrossFit Level 1 certified)
-Medical: 2-5 EMS or similar
-Misc: about 10 people willing to help out with other tasks during the event like athlete registration.

Video: Who wants to try Rolling-Thruster Grace? Video from CrossFit Center City – [wmv] [mov] Courtesy of CrossFit.com.

And now for something new:

“Double-Under Fran”
21-15-9 reps of:
Thrusters – 95/65lb
Pull-ups
Double-Unders x2 (i.e. 1st round = 42 DU)
Sub = single skips x10 (i.e. 1st round = 210, also 42×5)

Post time to comments.

*From New South Wales/Australia Sectional

BONUS = Plank hold as a group, last man standing each class

Picture “A Collage of Michelles!” L to R: MichelleDal on Thrusters, MicheleDob doing Pull-ups and MichelleR whipping out Double-Unders!

Our theme this week is that we will have some old workouts and some new. Let’s start with one from the basement days:

“Leanne”
# of rounds in 20 minutes:
10 Heavy Medicine Ball Cleans – 45/20lb
10 Ring Push-ups
200 m Row Sprint

Post # of rounds to comments.

Coaches notes: For Med Ball Cleans, men use 45lb iron plate held vertically and not curled, OR 45lb sandbag; women use grey 20lb ball; modify ring push-ups as 20 knee ring push-ups. Beginners do 14/12lb med ball cleans and knee push-ups. Compare to 090112 or 080115.

ComTeam is doing Back Squats and a qualifier workout today.

Picture: Malia (part of our ComTeam) shows beautiful form on the Overhead Squat.

Video: “Mary’s Story” Part 2 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

WallClimbing Collage

“Cliffhanger”
For time:
1000m Row
Then 21-15-9 reps of:
Squat Pull-ups
Ring Dips

Post time to comments.

1-3pm 3rd Annual Wallclimbing field trip – FULL

Picture shows climbers TOP L to R: Brad Flood, Cory and Barclay, BOTTOM L to R: Danielle and Jenna, Braxton (who got to the top of the 60 foot wall for his first time!)

5pm Laos Buffet Night @ Royal Canadian Legion:

9am ComTeam WOD “Surprise Me!”
*4 minutes Tabata Rowing, 4 minutes Tabata Push-ups, 4 minutes Bear Complex – 115/75lb, 4 minute Fish Game
*Score lowest round for Tabatas, total reps for Bear Complex, Score for Fish Game divide by 10

10am Team Workout “Deck of Cards”
*Traditional style: Hearts = Pull-ups, Diamonds = Push-ups, Clubs = Situps, Spades = Squats
*1-10 on card = # of reps, face cards = 10, aces = 11, jokers = 10 Burpees, card after joker is doubled

3pm ComTeam meet at the track at the Fieldhouse

Picture: L to R on rowers: Blake, Nolan, KimF, Julie, BrianB

Article: “I hate you, Fran!” by CrossFit SouthBay

Overheard at CFR: “Please don’t put that on the website!”