"3-2-1 GO!"
3x1K Repeats
*Rest time is equal to time of run, rounded up to closest 30 seconds (eg. If time is 5:14 then rest 5:30).
Brief rest, then Turkish Get-ups
L + R 2-2-2 for max weight
Perform 2 consecutive reps with each arm. Increase weight for each set.
Post each of 3 run times and loads used for the Turkish Get-ups.
Clothing Exchange!
“Going, Going, Gone!”
3 rounds for time of:
7 Deadhang Pull-ups
14 Deadlifts – 185/135lb
21 Burpees w/standard Push-ups
Post time to comments.
Coaches notes: Use a band as needed for deadhang pull-ups (no kipping), Int Deadlift weight is 155/100, Beginners do 95/65lb.
BONUS: Try Handstand Push-ups with hands on 25lb plates. This gives you extended range of motion (a.k.a. E-ROM)!
Picture: We finally have the CLOTHING EXCHANGE set up! Thanks to those who have already donated. Please bring your clothes that don’t fit anymore (yay!) and feel free to take other items. Men’s, Ladies, Children’s… all welcome. All leftovers will be donated to charity.
New Hero WOD “McGhee”:
As many rounds as possible in 30 minutes:
5 Deadlifts – 275/185lb
13 Push-ups
9 Box jumps – 24/20″
Post # of rounds to comments.
Coaches notes: Deadlift intermediate weight 225/155lb, int 2 185/125lb, beginner 95/65lb, double knee pushups, 12″ box jumps or step ups as needed.
Picture shows Blair deadlifting during “Diane”.
Video: “McGhee” by CrossFit Again Faster – [wmv] [mov] – Courtesy of CrossFit.com.
9am Painstorm – “My Pet Rock”
Partner up and each person perform
3 rounds for time:
15 X Bear Complex -95lb/65lb
30 Pull ups
60 Push ups
400 M
The “pet rocks” are a pair of 45# plates for men, 25# plates for women. One partner holds the pets while the other does the exercise. You may switch when necessary, but they must not touch the ground. Pets hate to be left alone or worse yet dropped. If the “pets” are dropped or set down on the ground each partner must add 5 reps to the exercise they are doing.
Brief Rest
Partner Rutman Mile:
Pass the sandbag back and forth without touching the ground.
10am Partner WOD – Partner Pet Rock with modifications.
Post results to comments. Compare to 091024.
Picture shows partners Michelle Dal and Cory E, and Darren and Benson, doing the 10am Pet Rock workout!
Oly Workshop w/NCCP coach starts at noon. $15/person, anyone can come! Work on your Snatch and Clean & Jerk.
Max Power Clean
3-3-3-3
Post loads to comments. Compare to 100219 (2′s) or 091006 (3′s).
Then, Petranek Fitness Test:
For time:
500m Row
40 Squats
30 Situps
20 Push-ups
10 Pull-ups
Post time to comments. Compare to 100128.
Saturday: “My Pet Rock” 9am unmodified, 10am for all fitness levels, this workout is done with a partner. Bring your own partner, or we’ll pair you up with someone! Oly Workshop with NCCP coach in the afternoon. Anyone can come! $15/person. Come to work on your Snatch and Clean & Jerk. Let us know if you’re interested.
Picture shows Blake, who has been training hard with our ComTeam and has seen great improvements! Maybe he will tell us about it in the comments?!
“Fran Will Not Be Broken”:
As many rounds as possible in 20 minutes:
10 Thrusters – 95/65lb – UNBROKEN
10 Pull-ups – UNBROKEN
*To a max of 10 rounds
Rest 5-10 minutes,
Then 1K Run for time.
Coaches notes: TO 20 MINUTES OR 10 ROUNDS WHICHEVER COMES FIRST! For Rx’d: Rest as much as needed to get 10 consecutive reps. If you get 8 for example, start over until you get 10 in a row; Intermediate = as is, but can be broken sets; Beginner = modify weight to 65/45/33lb and use bands for pull-ups as needed.
Post # of rounds and time for Run to comments.
Event Details for Canada Regional
Article: “If You’re a Woman, Go Harder and Put More Weight on the Bar” – courtesy of CrossFit Watertown.
“Gates of Fire 2″:
For time:
50 Situps
50 Push-ups
25 Front Squats
25 Back Squats
25 Overhead Squats
25 Front Squats
50 Pull-ups
50 Situps
Post time to comments.
Coaches notes: For all the squats, men use 65lbs, women use 45lbs; Band pull-ups and knee push-ups as needed. Note this has “300″ reps. Compare to 090903.
*Or you may choose to do Monday’s B.C. WOD #4 if you have not done it yet.
Picture: CJ doing OHS, with Erin doing Front Squats in the background.
Article: “Youth get fit and have fun” – CrossFit Calgary kids in the Calgary Journal!
“Ride the Lightning”
5 rounds for time of:
200m medicine ball run – 20/14lb
9 Ring Dips (4 for women)
12 Pull-ups
15 Wall Ball – 20/14lb
Post time to comments!
*You may also choose to do yesterday’s workouts, B.C. #2 and 3, before doing #4, if you want to do them in the same order they were performed at the B.C. Sectionals.
Picture: Showing different ways to “Ride the Lightning” L to R: Tilly, Ryan, Tyler, Charles!
Spring Foundation classes start this week! There are 5 classes that introduce you to the fundamental exercises, equipment and philosophy of CrossFit. They are scheduled for April 13, 16, 18, 20 and 22, 7:30-9pm. If you’re ready to get started, email info@crossfitregina.com to sign up. Only room for 12 participants! Discount if you sign up with a friend!
Kat Bench Press 145lb
Event 2 “Pride, Lust, and Envy”
As many rounds and reps as possible in 5 minutes of:
7 Box Jumps – 24/20″
7 Burpees
7 Kettlebell Swings – 55/35lb
Rest about 20 minutesPlease update now
Event 3
For time: 2000m Row
Post 2 separate times to comments.
B.C. Sectional workouts found HERE and results found HERE. Courtesy of the CrossFit Games website.
*Those doing/finishing the CFFB Total today, you will have the opportunity to do these workouts tomorrow, so they can be done in order.
Picture: AngDesj spots for Kat who bench pressed 145 pounds, during this weekend’s CrossFit Football Total.
Spring Foundation classes start this week! There are 5 classes that introduce you to the fundamental exercises, equipment and philosophy of CrossFit. They are scheduled for April 13, 16, 18, 20 and 22, 7:30-9pm. If you’re ready to get started, email info@crossfitregina.com to sign up. Only room for 12 participants! Discount if you sign up with a friend!
