“300“
For time:
25 Pull-ups
50 Deadlifts, 135/95
50 Push-ups
50 Box Jumps 24″
50 Floor Wipers, 135/95 (L&R=1)
50 Clean & Press, 25 each arm 35/25
25 Pull-ups
Post time to comments. Compare to 090306.
Those in this weekend’s Spring Challenge may come in to try the Bottoms Up Back Squats and/or to work on skill work. However, we recommend keeping it light and easy today and tomorrow!
Picture shows Nicole doing Floor Wipers, as part of today’s “300″ workout.
Post overall time to comments.
Those in the Challenge this weekend should be tapering off and so should do 20 reps of Snatch at Intermediate weight (95/65lb), followed by 5 rounds of the Metcon. Then you should take Thursday and Friday as rest days.
Spring Fling workouts will be released some time TODAY! Once the workouts have been released, registration will be CLOSED! Looking forward to Saturday!
“Checkmate”Then Turkish Get-ups with barbell
ComTeam/SCFC bonus = 10 Negative Handstand Push-ups on parallettes
Post results to comments.
Picture: shows Danielle using a band for assisted Ring Dips.
Spring Fling 2010: Workouts will be released TOMORROW (Wednesday)! Once workouts are released, registration will be closed. If you’d still like to sign up, do it TODAY! Also please let us know ASAP if you are coming to the after party. The Broken Rack would like to know final numbers for the meal (steak or chicken) by TODAY.
Saturday: CFR will not hold any regular workouts, as we are hosting our spring challenge all day. Also, CFR will be closed Sunday and Monday for the long weekend… and to ensure everybody takes a couple of rest days post- competition!
Wall Ball
A. Burpee Sprints 30 seconds x5
B. “2/3 Karen” = 100 Wall Ball for time
Rx = 20/14lb to 10 foot line (reps only count if ball touches the line)
ComTeam do Back Squats pre-workout: 5-5-5, +5% from last week, Burpee Sprints, and full Karen.
Strength Club is tonight at 7:30.
Spring Fling 2010 is THIS upcoming weekend! Everyone who is competing should take Thursday and Friday as rest days.
“Southwest Regional WOD #3″
For Time:
1000m Row
30 Overhead Squats – 135/95lb
1200m Run
Post time to comments.
Picture: CrossFit Mamas (and Papas) prove there’s no excuse for not exercising, when they take their kids and strollers along for the ride! L to R: Jarrett, Sarah K, Marcia, Ounie, Sharolyn.
CrossFit Regina’s Spring Fling is in less than one week! You may sign-up until Wednesday, but once the workouts are released, registration will be closed! Spectators can come and watch for FREE! Tickets for the after party are available at CFR for $20, includes a steak or chicken dinner. Please R.S.V.P. as soon as possible, as we want to give final numbers for the after party meal by this Tuesday.
9am -European Regional wod #4:
20 Chest-to-Bar Pull-ups
20 Box Jumps – 24/20″
20 Toes-to-Bar
6x10m overhead carry (80/60kg = 176/132lb)
20 Toes-to-Bar
20 Box Jumps
20 Chest-to-Bar Pull-ups
10am -Partner version of 9am:
With a partner, taking turns, do 20 reps each of:
Pull-ups
Box Jumps – 24/20″
Situps
6x10m overhead carry together – 135/95lb
Situps
Box Jumps
Pull-ups
11am – European Team Workout #1:
50 Front Squats (40/30kg)
400m Team Run
40 Kettlebell Swings (32/24kg)
In teams of 4, two athletes may work at the same time. Every athlete must do 50 front squats. The run is with the entire team. Every athlete must do 40 kettlebell swings. The catch: the two “resting” athletes must have their weight in a full overhead lock out position while the partner performs his/her squats.
Picture: Sisters Tanya and Dana take a 95 pound barbell for an overhead walk, during today’s 10:00 partner workout.
Video: Iceland Annie does the 9am workout in 7:03 at the European Regionals – [wmv] [mov] WOW!!
A. 1 x Max Pull-ups
B. Ring Dips on the minute
With a continuously running clock, perform 1 ring dip in first minute, 2 in second minute, 3 in third minute…until unable to perform the required number within the 60 seconds allowed. Sets may be broken so long as completed by end of 60 seconds. Score with number of minutes attained. Modified ring dips are x2 (2 in first, 4 in second, 6 in third, etc…).
C. 2K Run
Coaches Notes: Pull-ups may be kipping or butterfly. Ring dips are considered Rx’d if started in support position and bicep touches ring for each rep. Modify ring dips by doing jumping ring dips with bottom of ring in line with armpit. Modify further by lowering rings further.
Post # of Pull-ups, # of minutes, and a 2K run time to comments.
Spring Fling deadline is TONIGHT AT MIDNIGHT! After tonight, there will be a $10 late fee added to the cost. Workouts will be released on Wednesday and NO registrations will be accepted after the workouts have been released.
Article: “Expect the Unexpected at Competition” in the Okotoks Western Wheel, re: CrossFit Games Canada Regionals.
Picture: It may be a little late, but let’s see who’s still up… Who’s Back Friday?!
Hardcore Ange 160lb Split Jerk
For time:
Run 400m
3 rounds of:
15 Power Snatches – 95/65lb
35 Double-Unders
Run 400m
Coach’s Notes: The workout starts and ends with the run, the three rounds only consists of the couplet. Scale weight down if necessary.
Bonus: 6 sets of 5 second L-sit holds. Make these good quality holds, legs straight with pointed toes. Rest as necessary between efforts. Scale up by doing L-sit from support on rings.
Picture: Hardcore Ange set a new female gym record last night at Oly club, with this 160 pound split jerk!
Spring Challenge: Deadline for signing up for our Spring Fling 2010 is Friday at midnight. After that, it will be a late registration. Hurry and sign up now! http://www.crossfitregina.com/springfling2010/
“Bootleg” for time:
-21-15-9- reps of
200m Sandbag Run
Bell Swings – 70/55lb
Box Jumps – 20″
Knees to Elbows
Finish with 200m Sandbag Run
*4 Runs total – at start, finish and between rounds
Post time to comments.
Coaches notes: Everyone uses 45lb sandbag, modify with medicine balls as needed; Intermediate bell swing weight is 55/35, Beginners 35/25, Buttercup 15/10lb; Knee Raises doubled.
Spring Fling: Lots of questions have been coming in this week! CFR’s Spring Challenge will be ONE day – all day Saturday, May 22nd, 9:00 to 5:00, with an after party in the evening. There will be 3 workouts for everyone, throughout the day, run in heats. All workouts will be modified to 3 fitness levels, so everyone can compete. The current price ($50) is valid until this Friday at midnight, after which there will be a late fee added. Workouts will be released 2 or 3 days before the challenge. You can NOT sign up after the workouts have been released. For all details, including how to decide what division to enter, please visit our Spring Fling page HERE. Please email with any other questions. Hope to see lots of you there!!
Picture: Berni tries out the heavy bell swings!
“Cindy”:
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Rest 5 minutes.
1K Run for time
Post # of rounds of Cindy plus Run time to comments.
Coaches notes: Assisted pull-ups double, knee push-ups double, all exercises expected to be performed with full ROM (range of motion). Compare to 100210.
Video: Did you know we`re entering an Affiliate Team in the Regional competition at the end of May? Here`s a sneak peak at the Affiliate Cup competition at the North Central Regionals – [wmv] [mov] Courtesy of CrossFit.com.
Picture shows the 6pm girls. Some came to workout, and some came to watch, as AngDesj (20+5+6) and Leya (23) were the first ladies to get more than 20 rounds of “Cindy” as rx’d! L to R: Sonja, Leah, Kat, Kelly (w/Charlotte!), AngDesj, Leya, JenW, April, Robin, Maxine, Lexi. Congrats also to Shae and BrianB who both got 26+ rounds!