Archive for March, 2010

Here is the final workout of the 4 from the Central Canada Sectionals:

This workout is no April Fool’s Joke!!

Event 4 = “Canadian Crippler”
For time (22 min cap):
30 Chin over bar Pull-ups
15 Deadlifts (225/155lbs)
400m run
30 Chest to floor Push-ups
15 Push Press or Jerk (135/85lbs)
30 Squats
15 Front squat (135/85lbs)
400m run
15 Deadlifts (225/155lbs)
30 Chin over bar Pull-ups

Post time to comments.

Coaches notes: For Rx’d: Pull-ups = chin over the bar (must break vertical plane); 400m Run is to the 3rd power box and back; Push-ups – chest must touch floor, also hips and chest must move together; Push Press/Jerk – arms must lock out overhead with knees and hips fully extended; Squat = hips must dip below knees (break parallel) with knees and hips fully extended at the top. *Time limit at the games was 22 minutes*.

Picture: 2nd set of Deadlifts during today’s Canadian Crippler, L to R: Deidre, Hannah, Erin!

April is always running month at CFR. We will start to increase our outdoor running! Anyone with any medical reasons to not run, can always sub with rowing.

Easter Hours: We will be closed Good Friday, open Saturday morning like usual, closed Easter Sunday, with holiday hours (10-12 and 4-6) on Easter Monday.

This week, we are working through the 4 workouts from the Central Canada Sectionals:

Event 3 = 5 Rounds for time of:
5 Power Cleans (155/105lbs)
10 Burpees
200m Run

Post time to comments.

Coaches notes: Power Cleans are ground to shoulders and stand fully with full extension of hips and knees; Burpees are chest and thighs to the floor, jump straight up and punch your hands toward the ceiling; 200m Run is to 2nd power box and back; at Sectionals we had a 15 minute time limit.

Push-up Challenge = 31/62 = LAST DAY! Who has made it all the way?!

Easter Hours: We will be closed Good Friday, open Saturday morning like usual, closed Easter Sunday, with holiday hours (10-12 and 4-6) on Easter Monday.

This week, we are working through the 4 workouts from the Central Canada Sectionals:

Event 2 = 7 Minutes of Thrusters for max reps -95/65lb
(Or as we affectionately called it, “7 Minutes of Heaven!”)
* The athlete must squat first with the crease of the hip clearly below the top of the knee and then drive the bar over head into the locked out position with the arms straight and the ear partially or completely showing to the front of the arm from the profile.
* If the bar is dropped at any point the next rep has to be taken from the ground and not caught off a bounce.

Post # of reps to comments.

If you missed yesterday, you may do both 3RM OHS and today’s workout, to catch up. In Edmonton, we did them in the same morning! It is better to use the rx’d weight and get less reps, than to modify to a lower weight to get more reps. If you must modify, use a weight that is challenging enough that you can only get 5 reps at at time. DISCLAIMER: This workout WILL give you sore legs!!

Picture shows Gerald tackling today’s Thruster workout!

Push-up Challenge = 30/60

A special note from Coach Aaron for this past weekend’s competitors:
“This weekend was something else, to say the least. While the first time for some of the team, this was familiar territory for the others and I don’t believe it was any less intense for the athletes the second time around…” Click HERE to read more.

Photos from Sectionals: Day 1 click HERE, Day 2 click HERE.

Easter Hours: We will be closed Good Friday, open Saturday morning like usual, closed Easter Sunday, with holiday hours (10-12 and 4-6) on Easter Monday.

Robin OHS 115x3

Here’s your chance to try the workouts we went through this past weekend at the Central Canada Sectionals: Starting with…

Event 1 = 3RM OHS  (3 rep max overhead squat)
3-3-3

Post loads to comments.

If you want to try all 4 workouts, make sure you sign up for the next 4 days!

Push-up Challenge = 29/58

CLOTHING EXCHANGE! Many people have changed shape and size by changing their fitness and/or nutrition program. Starting today, bring in your clothes that don’t fit anymore and exchange them! For example, if you bring in a pair of jeans, take a different pair of jeans. Let’s do this!

Nolan - Canadian Crippler

“Cora” = Christine’s choice
3 rounds for time:
400m Run
20 Floor Wipers – 20/45lbs
20 Good Mornings – 20/45lbs
20 Hanging Knee Raises
20 Abmat Situps

Post time to comments.

Compare to 080724.

Push-up Challenge = 28/56

Sectionals Day 2: “The Canadian Crippler” chipper with 22 minute time limit
*Check back later for final results

Please follow along on Twitter: http://twitter.com/crossfitregina

Day 2 Wrap-up ARTICLE on the CrossFit Games Website!

AngDesj OHS

9am: “Danny” as Rx’d:
AMRAP in 20 minutes of:
30 Box Jumps – 24″
20 Push Press – 115/80lb
30 Pull-ups

10am: Partner Danny
With a partner, each do half the work, only one partner can work at a time; Use 20″ Box Jumps, modify Push Press and use band Pull-ups as needed.

Post results to comments.

Push-up Challenge = 27/54

Sectionals Day 1:
Event 1 @ 9:10-10:30 = Max Overhead Squats x3
Event 2 @ 10:45-noon = 7 Minutes of Thrusters for max reps (95/65lbs)
Event 3 @ 1:10-3:30 = 5 Rounds for time of (15 min cap): 5 Power Cleans (155/105lbs), 10 Burpees, 200m Run

*Results will be posted on Twitter throughout the day. You do not have to be signed up for Twitter to read our updates, which is why we chose this venue instead of Facebook:
http://twitter.com/crossfitregina

Day 1 Results ARTICLE on the CrossFit Games website!

Edmonton Competitors!

“Chip Away“ = Crystal’s pick
For time:
20 Pull-ups
30 Bell Swings -55/35lb
40 Wall Ball – 20/14lb
50 Abmat Sit-ups
40 Push-ups
30 Lunges (15L/R)
20 Pull-ups

Post time to comments.

Compare to 081209.

Push-up Challenge = 26/52

Picture shows the group that will be representing CrossFit Regina at this weekend’s CrossFit Games Central Canada Sectionals, in Edmonton! Back L to R: Coach Aaron, Nolan, Christian, Shae; Front L to R: AngDesj, Leya, Kelly, Robin; Missing from the picture is Blair.

Saturday: Harlan’s Hero wod pick = “Danny”, 9am As Rx’d only, 10am partner version with everyone welcome!
(“Danny” = As many rounds as possible in 20 minutes of: 30 Box Jumps – 24″, 20 Push Press – 115/80lb, 30 Pull-ups)

MichelleR - Overhead Squat 65lb

In honor of finding out this weekend’s competition starts with Overhead Squats…

“Nautical Nancy“ = AngDesj’s pick
5 rounds for time:
500 m row
15 Overhead Squats – 95/65lbs

Post time to comments.

Coaches notes: Intermediate use 65/45lbs, Beginners do 3 rounds with just a barbell.
Compare to 090210 or regular Nancy with running from 090720.

Countdown: 2 days til our Central Canada Sectional!

Push-up Challenge = 25/50

Quote of the Week: “You would look better if you gained about 10 pounds of muscle.” Woman responds with look of utter horror. Rip: “Trust me, I’ve been looking at women a long time, and I’m really good at it.” -Mark Rippetoe

For time:
100 Pull-ups
100 Push-ups
100 Situps
100 Squats

Post time to comments.

Coaches notes: Complete all reps of one exercise before moving on to the next. Intermediate do 75 reps of each, Beginners do 50 reps of each, modify with band pull-ups and knee push-ups as needed. Compare to 091118 or 100118 (half Angie)

Picture: Becky does push-ups with a little encouragement from daughter Alexia!

Countdown: 3 days til our Central Canada Sectional!

Push-up Challenge = 24/48

***UPDATE*** This weekend’s workouts for the Central Canada Sectionals:
1. 3 Rep Max Overhead squat (20 min heats)
2. 7 Minutes of Thrusters for max reps (95/65lbs)
3. 5 Rounds for time of (15 min cap): 5 Power Cleans (155/105lbs), 10 Burpees, 200m Run
4. (Day 2) “Canadian Crippler”
For time (22 min cap):
30 Chest to bar Pull-ups
15 Deadlifts (225/155lbs)
400m run
30 Push-ups
15 Push Press or Jerk (135/85lbs)
30 Squats
15 Front squat (135/85lbs)
400m run
15 Deadlifts (225/155lbs)
30 Chest to bar Pull-ups

Max Clean & Jerk
3-3-3-1-1-1

Then mini-metcon = Ontario WOD #2:
3 rounds for time of
10 Overhead Squats – 95/65lb
10 Burpees

Post loads for C&J and time for metcon to comments.

Coaches notes: Full Squat Clean and Split Jerk required; Top times for mini-metcon in Ontario were 2:05 for men and 2:30 for women!

Countdown: 4 days til our Central Canada Sectional! We should hopefully be finding out our workouts TOMORROW!

Picture shows Jessica D cleaning her bodyweight today! Way to go Jessie!

Push-up Challenge = 23/46