Archive for May, 2010

For time:  21-18-15-12-9-6-3 reps of:
Push Press – 95/65lb
Situps

Post time to comments.

Then Skill Work:
2 x 10 forward rolls
10 x 10 double-unders unbroken

Canadian Regionals Event Recap

Video: DJ Wickham, 220lb snatch complex from the Canadian Regionals -  [wmv] [mov]

Picture shows Shae tire flipping during the final event last weekend in Okotoks.

Today is the last day of our May Challenge… and your last chance to bring your mom to CFR and get your name in our “Mother’s Day” draw!

AMRAP in 20 minutes:
10 Box Jumps – 20″
12 Bell Swings – 55/35lbs
10 Pull-ups (or 15 assisted)

Post # of rounds to comments.

Compare to 081010.

Today is the 3rd and final day of the Canadian CrossFit Regionals.

We hope you’ve been following along on Twitter: http://twitter.com/crossfitregina

Canadian Regionals Day 1 Recap

Canadian Regionals Day 2 Recap

Picture shows AngDesj getting her chin over the bar during the Wall Ball/ Pull-up workout at Regionals.

9am Jeff’s Hero Pick: “D.T.”:
5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Men use 155lb/Women use 105lb

Compare to 090728.

10am Canada Regional Team WOD #3:

600m run
OHS
Burpees
High Pulls
600m run

Jeff will provide the team performance details.

Picture shows Blair doing the Wall Ball/Pull-up workout at Regionals.

Individuals Event 4
for time:
50 Double-Unders
10 Burpees
40 Double-Unders
10 Burpees
30 Double-Unders
10 Burpees
20 Double-Unders
10 Burpees
10 Double-Unders
10 Burpees

Post time to comments.

Coaches notes: Burpee standards = chest and thighs must touch floor (plank not required), jump up with arms fully extended overhead and body fully upright. Time limit at Regionals will be 10 minutes.

Saturday: 9am Painstorm with Jeff, 10am Canada Regionals Team WOD #3 (teams of 4), Regional WODs found here.

Picture shows Kelly practicing Chest-to-bar Pull-ups, as part of her training for this weekend’s event. Kelly is one of four athletes who qualified for the Canadian Regionals, which will feature the best CrossFitters in Canada, competing for a spot in the CrossFit Games in L.A. in July. Only 6 women and 6 men from Canada will qualify. The weekend kicks off tonight with a 6.7K Trail Run IN THE SNOW! Follow along with us on Twitter: http://twitter.com/crossfitregina

CFR Affiliate Team

Individuals Event 3
4 rounds for time of:
35 Wall Ball – 20/14lb
20 Pull-ups – chin over vertical plane

Post time to comments.

Coaches notes: Wall Ball is at or above 10 foot target, Pull-ups: chin must get over bar (not just above), at Regionals athletes will have a 15 minute time limit.

CFR individual competitors doing this workout as one of 5 in Okotoks this weekend are Kelly, AngDesj, Shae and Blair.

Representing CFR in the team competition are pictured L to R: Leya, Leah, Robin, Blake, Christian and Nolan. Photo by Julie.

5 x 500m Rowing Sprints

Rest approximately 2-4 minutes between efforts.

Post 5 times to comments. Compare to 100312.

Gym Record times are: GUYS 1:26.2 Cory Z, and GIRLS: 1:42.5 Kim Fe.

Picture: Beware the yellow shirts.

Canadian Regional events have been announced!
Click HERE for details!

By request: “Rockin’ Robin“
3 rounds for time:
1 Rope Climb (from seated)
10 Clean & Jerk – Grace weight – 135/95lbs
100 Double-Unders

Post time to comments.

Coaches notes: Sub 15 pull-ups for each rope climb. Scale Clean & Jerk to Intermediate weight = 95/65lbs, Beginner weight = 65/45. Compare to 090511.

ComTeam: Those competing individually at Regionals this weekend should do Rowing Sprints 5x500m.

Picture: This is one of my favorite pictures from the challenge last weekend. During the 3rd workout, “Rain or Shine”, judges would run the 400m runs WITH the competitors! Even more impressive, is that this judge (yellow shirt) is from Regina, and the athlete is from Saskatoon. Everyone wanted everyone to do their best!

Spring Fling 2010 Recap: “The day started early. Full of excitement and nerves, athletes started to show up at CrossFit Regina at 8am…” Click HERE to read the full write-up in the forum.

Today is our Saskatchewan CrossFit Challenge, Spring Fling 2010

57 competitors from Regina, Saskatoon, Yorkton, Moose Jaw, Rocanville and Winnipeg, are coming together to compete in 3 workouts today at CrossFit Regina!

Workouts and standards are posted HERE.

Results and pictures will be posted here later!!

Good luck to all competitors.

NO regular classes today, but everyone is welcome to stop by and check out the competition.

RESULTS ARE IN!: SCFC_Spring_Fling 2010 Scores

THANKS FOR A FANTASTIC DAY! WE COULDN’T HAVE ASKED FOR A BETTER EXPERIENCE. WE ARE CLOSED SUNDAY AND MONDAY! SEE YOU TUESDAY FOR A NEW WEEK OF WORKOUTS!

Choose from Saturday’s Spring Fling workouts:

#2 – “Pull Through”

#3 – “Rain or Shine”

Post choice and time to comments.

Those competing on Saturday, today is a rest day.

ComTeam do Overhead Squats 3-3-3 with 93% of last week, then BOTH wods with short rest between.

Picture shows Nathan and Kent who are both competing in our Division 2 Males category this Saturday.

Weather: Looks like this weekend might be BYOU… Bring Your Own Umbrella?!

Overheard at CFR: “I’ve never seen anything so amazing in my life!” Re: watching Shae do the ’300′ workout.

WOD#1 – “Bottoms Up!”
Div 1 – 4 attempts at a bottoms up Back Squat (Concentric Squat started from below parallel – SEE VIDEO HERE), followed by one attempt at max Ring Dips
Div 2 – 4 attempts at a bottoms up Back Squat, followed by one attempt at max Push-ups
Div 3 -  4 attempts at max Back Squat, followed by one attempt at max Push-ups for males, females – one attempt at max Knee Push-ups
Total time limit = 15 minutes, working with a group at a squat rack, grouped together by height
Score: Best Back Squat weight = points, plus 5 points for every Ring Dip or 3 points for every Push-up or 1 point for every Knee Push-up
If you cannot get a Ring Dip and you are in Division 1, you will not be disqualified, you will just take a zero for Ring Dip points and your Back Squat weight will be your score.
Belts may be worn, you may reduce weight after a failed attempt.

WOD#2 – “Pull Through” – 15 minute time limit
Div 1 – For time:
45 Pull-ups (chin above bar, no butterfly)
Then 21-15-9 reps of
Power Snatch – 95/65lb
Row for Calories

Div 2 males will do 30 Pull-ups, Div 2 females will do 30 Ring Rows
Div 2 Snatch weight will be 75/55lb

Div 3 males & females will do 30 Ring Rows
Then 15-12-9 reps of
Hang Power Snatch – 65/35lb
Row for Calories

WOD#3 – “Rain or Shine” – 20 minute time limit
Div 1 – 3 rounds for time:
400m Run
20 Push Press/Jerk – 115/80lb
20 Box Jumps – 20″

Div 2 will use 95/65lb, everything else is the same
Div 3 will do 200m Runs, use 65/45lb, 15 reps of Push Press and Box Jumps, ladies use 12″ box

EXERCISE STANDARDS:
Concentric Back Squats – Started from below Parallel, stand up with the weight and rack it
Ring Dips – Started from Support, dip down so biceps touch rings and press back up to Support (elbows in full extension)
Push-ups – Started from upper push-up position, down and up is one, chest touches the floor, arms fully extended at the top, body maintains a straight plank position, any prolonged time on floor ends set
Pull-ups – Arms fully extended at the bottom, chin higher than the bar at the top, breaking the horizontal plane, Kipping allowed, but no Butterfly
Ring Rows – Hips just behind bar, body in plank with legs straight, from arms fully extended pull-up til the rings reach your shoulders; Div 3 females will be allowed to bend knees
Power Snatch – Weight from ground to overhead in one movement, with arms fully extended at the top, minor press-out will be tolerated
Rowing – for Calories, do not get off Rower until # is shown (i.e. 21 first round)
Run – 400 m Run down our paved back alley, turn around at 200m – must run around pylon
Push Press (Jerk allowed) – Weight must be cleaned from the floor, press from shoulders to overhead with arms fully extended at the top and ear visible from the side, hips fully open
Box Jumps – Jump with feet together, feet fully on the box (no heels hanging over), hips fully open at top of movement,  jump or step down

SCORING:
All workouts will be scored by placement: 1st place gets 1 point, 2nd place gets 2 points, 3rd place gets 3 points, and so forth. The person with the LEAST points after all 3 workouts is the winner. In the event of a tie, a surprise sudden death short workout will be used. There will be medals for the top 3 athletes in each division.