Archive for June, 2010
100630 – Introducing “Who’s Who Wednesday”
June 29th, 2010
In the past, we have featured some of our competitive athletes. Recently we were featured in the CrossFit Journal with our Spring Challenge. In that article, I was quoted as saying, ““The No. 1 thing is to build community. I have 200 members, and eight went to sectionals. And that’s about four percent. So this is for the other 96 percent. They train hard too.”
Paul suggested we start the “Who’s Who” feature that will introduce you to the other 96 percent. You are the glue that holds this CrossFit Community together. You are the ones that work hard every day, to get stronger and fitter. We thank you for your commitment to CrossFit Regina.
Our first featured “Who’s Who” is none other than our 2009 CrossFitter of the Year, Angela “Hardcore” Krieger. In the top picture, Ange is back squatting 300 pounds. She is the first and only girl at CFR to join the 300+ Back Squat club. The bottom picture shows one of her hobbies, feats of strength at weddings! (Click on picture to enlarge).
We interviewed Ange with questions from “How were you introduced to CrossFit?” to “What is your proudest accomplishment?”. To read Ange’s answers, please click HERE. This link will take you to the new tab on the top right, titled “Who’s Who”. The current person will be featured for one week.
Today’s Workout:
Then for time: 4 rounds of
5 Sumo-Deadlift High Pulls – 95/65lb
10 Front Squats – 95/65lb
Post OHS loads and time for metcon to comments.
100629 – OH Lunges / Burpees
June 28th, 2010
5 rounds for time of20 Overhead Lunges – 45/35lb barbell
21 Burpees (with strict Push-up)
Post time to comments.
Coaches notes: Beginners do 3 rounds with 20lb Dumbbell, Intermediate 4 rounds; Compare to 091204.
Picture: Who’s feet? And a bonus question, what are these new Vibrams called?!
Fight Gone Bad – Canada Day Special! Please help us send our Affiliate Team to the Canada Games by coming to our fundraiser! We’ll be running the Fight Gone Bad circuit from 10:00-1:00, starting every half hour. $20 per person, bring a friend!
Video: Nadia Shatila completes 100 pull-ups in 2:53 [wmv] [mov] Courtesy of CrossFit.com.
100628 – Power Snatch, Paragon, Pistols
June 27th, 2010
A. Strength – Power Snatch (from floor) 3-3-3-1-1-1B. Metcon – “Paragon”
For time: 800M Run
Then 5 rounds of
50 Double-Unders
15 Pull-ups Unbroken
Post results to comments.
Picture: The winner of the “Bring your mom to CrossFit” May draw was Aimee L. Congrats! She won a $50 gift basket from locally owned “Bath Goddess“! Just a few more days to bring your dad for the June draw!!
Overheard at CFR: “I think you guys are all NUTS!” – Aimee and Kim Fly’s grandma (pictured center)
100627 – We Need One Score
June 27th, 2010
Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 times.
3 Power Cleans 155/105 lb
6 Push Ups
9 Knees-To-Elbows
Post total rounds completed to comments.
Jeff’s pick, from www.CrossFitFootball.com.
100626 – Aussie Regionals
June 25th, 2010
ComTeam will be doing the 2 workouts from Day 2 of the Australia Regionals:
9am Aussie #4
3 rounds for time:
6/3 Muscle-ups
12/6 Squat Snatch – 95/55lb
18/9 Toes to Bar
10am regular team workout = “Hip to be Square”
In teams of 3 or 4, 21-15-9 reps of:
Wall Ball – 20/14lb
Box Jumps – 20″
Burpees
Overhead Lunges – 35/25lb
*One person at each station, rotate as a team
11am Aussie #5
AMRAP in 10 minutes of:
6 Deadlifts – 265/155lb
6 Clean & Jerks – 135/95lb
Post results to comments.
100625 – Fran Friday
June 24th, 2010
Benchmark girl 
“Fran”
21-15-9 reps of:
Thrusters – 95/65lb
Pull-ups
Post time to comments.
Coaches notes: Choose a weight that will have you doing this workout in under 10 minutes, Intermediate = 65/45lb, Beginners use just a barbell, no extra band pull-ups this time.
Rest about 5 minutes, then:
Sandbag Loading 1-1-1-1
Post Fran time and Sandbag Loads to comments. Compare Fran to 091029.
Picture shows how a couple of crazy CrossFit Chicks warm up for a Fran-off!!
CrossFit Lethbridge is hosting a challenge on July 10-11, 2010. You can find all the details HERE.
100624 – Tabata This
June 23rd, 2010
“Tabata This“
4 min Pull-ups
4 min Push-ups
4 min Sit-ups
4 min Squats
Rest 5 minutes
Then 1K Run for time.
Post Tabata This score and 1K Run time to comments.
Coach’s notes: Each exercise is done for 4 minutes or 8 intervals of 20 sec work / 10 sec rest, for a total of 16 minutes. There is no rest between exercises. In the end, add up all reps for a total score. Band Pull-ups & Knee Push-ups divided by 2. Compare to 090703.
Picture is Dan Fly doing air squats.
100623 – N.E. Regional WOD #3
June 22nd, 2010
A. Front Squat 3-3-3 @ 77%-85%-93%
B. NorthEast Regional #3
AMRAP in 12 minutes of:
7 Deadlifts – 275/185lb
7 Handstand Push-ups
14 Box Jumps -24/20″
+ComTeam surprise finisher
Post results to comments.
Coaches notes: To modify Deadlifts move the equivalent amount of weight, i.e. 275×7=1925lb, so with 215lb you’d do 9 reps; elevated knee push-ups are doubled.
Oly Club tonight = testing maxes! A good time to join as we work with percentages after testing our maxes. Spectators welcome.
Picture: Jarrett and Sarah doing yesterday’s bonus finisher of 100 hammer swings for time.
Overheard at CFR: “Does this count as foreplay?!”
100622 – PHAT Helen
June 21st, 2010
“Phat Helen”
3 rounds for time:
400 m Run
21 Kettlebell Swings – 70/55lb
12 C2B Pull-ups
Post time to comments.
Coach’s Notes: Intermediate do regular Helen = 3 rounds of 400m Run, 21 Bell Swings – 55/35lb, 12 Pull-ups, Compare to 100429; Beginners scale weight as needed and use bands for pull-ups as necessary for 18 reps.
Picture: Suzanne swings the 55 pound Kettlebell during today’s workout.
Overheard at CFR: “This is the closest I’ve ever been to throwing up after a workout!”
100621 – Throw ‘n Run
June 21st, 2010
A. Strength = Hang Power Snatch 3-3-3-1-1-1
B. Metcon – “Throw ‘n Run” for time:
25 Wall Ball – 20/14lb
Run to start of grass and back (100m)
20 Wall Ball – 20/14lb
Run to 2nd power box and back (200m)
15 Wall Ball – 20/14lb
Run to 3rd power box and back (400m)
C. Skill = 3 sets of 15 Box Jumps unbroken – 20″
Post results to comments.
Picture shows Dude Race at noon. L to R: John, Franz, DannyV, Tyler, Blair.
Quote: “If you think you can, you can. And if you think you can’t, you’re right” – Mary Kay Ash