“You Should Get a Dog” – by Shae
For time: 10-8-6-4-2-4-6-8-10 reps of:
Clean & Jerk – 135/95lb
Burpee w/lateral jump over barbell
Finish with 30 Chest-to-Bar Pull-ups
Post time to comments.
Picture: This is what happens when I leave the camera at the gym!
Sled Dragging
10am Team Workout”
In teams of 3, one person starts at each station:
-Sled Dragging (Men 135lb, Women 90lb)
-Burpee Pull-ups
-Rowing for Calories
Rotate once the person is in from the sled drag. Points are accumulated with Burpee Pull-ups and Row Calories.
Post team results to comments.
Picture shows Lorraine dragging a sled on this beautiful morning!
Olympic Weightlifting workshop with Aaron 4:00-6:00pm today. 10 of 12 spots filled. Text 539-2882 if you want to join us. $50 for non-members, $25 for CFR members, FREE for unlimited members.
A. Strength = Press 3-3-3 @ 77%-85%-93%
B. Metcon = “Jonesworthy” for time:
Squats 80-64-50-32-16-8
KB Swings 40-32-25-16-8-4 (55/35lb)
Pull-ups 20-16-12-8-4-2
+ComTeam surprise finisher
Post loads for Press and time for Jonesworthy to comments.
Coaches notes: First round is 80 air squats, 40 bell swings, 20 pull-ups, etc. Rx’d is with a Kettlebell. Intermediate can start on second round with 64 air squats, Beginners start with 50 squats. Compare to 100104.
Picture = Who’s Back Friday??
Overheard at CFR: “Mom, that is hardcore!”
Saturday: 10am workout only, 4-6pm Olympic Weightlifting workshop with Aaron; $50 for non-members, $25 for CFR members, FREE for unlimited members. Please email or sign up online. 10 of 12 spots filled.
Clothing Exchange is back! Please bring in clothes that don’t fit or that you no longer want, and please take from the clothes that are available!
Leya's 1st Muscle-up!
“Jackie-esque”
For time:
50 Burpees
50 Wall Ball – 20/14lb
30 Knees to Elbows
Post time to comments.
Bonus = Oly Club Front Squats: 77%x3-82%x2-87%x1 as ONE SET (2 people add weight on each side for you), then one Rope Climb to finish.
5K Run: If you missed it, you should make it up sometime this week or this weekend. It’s important to have a 5K time for many reasons. You will want to have a time to beat next time you run a 5K. Also, we have an event coming soon where everyone needs to know their current 5K time. Don’t avoid it because it’s uncomfortable… get comfortable with the uncomfortable! Super proud of both Hardcore Ange and Kim Fly for running 5K without stopping to walk, both for the first time yesterday!
Picture: Speaking of proud… congrats to Leya M for getting her first Muscle-up at CrossFit Regina Wednesday night!
Video of Leya’s 1st Muscle-up can be seen HERE (link to Youtube).
Sock Monkey's first WOD
Back Squats
3-3-3 @ 77%-85%-93%
Then 5K Run
Post Back Squat loads and 5K Run time to comments.
Coaches notes: Back Squat percentages are guidelines. For the run, we will do 5 laps of our 1K route. If you are newer to running, do a 3K Run.
“Filthy Fifty”
For time:
50 Box jump, 24″
50 Jumping Pull-ups
50 Bell Swings, 35/25lb
50 Lunges
50 Knees to Elbows (overhand grip)
50 Push Press, 45/35lb
50 Back Extensions (sub=Good Mornings 45/35lb)
50 Wall Balls, 20/14lb
50 Burpees
50 Double-unders
Post time to comments.
Coaches notes: Modify exercises as needed, CFR trainers will help you with this. Those who are new or on a time crunch, do “Dirty Thirty” which is 30 reps of each. Compare to 100302.
Picture: Dana and Nicole warm up for Filthy Fifty, last time around. Today, try to beat your time from March 2nd.
Olympic Weightlifting Workshop with Aaron this Saturday afternoon 4:00-6:00pm. $50 for non-members, $25 for CFR members, FREE for unlimited members. Please email or sign-up online: 6 of 12 spots filled.
A. Strength = Hang Power Clean 3-3-3-1-1-1
B. Metcon – “Jump ‘n Run” for time:
25 Box Jumps – 20″
Run to start of grass and back (100m)
20 Box Jumps – 20″
Run to 2nd power box and back (200m)
15 Box Jumps – 20″
Run to 3rd power box and back (400m)
C. Skill = 3 sets of 15 Wall Ball unbroken
Post results to comments.
FREE Intro to CrossFit tonight! If you are interested in finding out more about CrossFit, come to a free intro session tonight from 7:30-9pm. If you enjoy it, this is the 1st of 5 foundation classes with the 2nd and 3rd classes being held Wednesday and Friday of this week.
YMCA Affinity Urban Challenge is this Saturday! As a relay team, Run 4k, Bike 8k, 3k trail run and Canoe 3k. Registration deadline is June 17th. Please see HERE for more details. Does anyone want to enter as a CrossFit team??
Olympic Weightlifting Workshop with Aaron this Saturday afternoon 4:00-6:00pm. $50 for non-members, $25 for CFR members, FREE for unlimited members. Room for 12 people, please email or sign-up online.
CrossFit Regina is featured in the CrossFit Journal! Check out the article about our recent Spring Fling challenge: “It Takes a Barbell“.
Picture: Brad Flood and Box Jumps
Video: “Let the Games Begin!” [wmv] [mov] Courtesy of CrossFit.com.
“Michael”:
3 rounds for time of:
800m Run
50 Back Extensions
50 Situps
Post time to comments.
Coaches notes: Sub for Back Extensions is Good Mornings with a barbell.
Picture: Kim Fly and Keenan race up the ropes, during Friday’s workout.
***Swim Field trip postponed** Stay tuned for a later date. Enjoy the first Rider game of the season today! 
New Foundations: Join us for foundations this week Mon/Wed/Fri 7:30-9pm. Foundations 1 Monday evening is FREE! Sit in on the first class before committing to all 5. Please email with any questions.
“The Seven”
7 rounds for time of:
7 Handstand Push-ups
7 Thrusters – 135/95lb
7 Knees to Elbows
7 Deadlifts – 245/165lb
7 Burpees
7 Kettlebell swings – 70/55lb
7 Pull-ups
Post time to comments.
Coaches notes: 9am on your own, 10am with a partner; from CrossFit.com 100530.
Video: How many CFR peeps can you see in this video? Day Two at the Canada Regionals – [wmv] [mov] Courtesy of CrossFit.com.
Picture shows Jason doing Kettlebell Swings.
“Supa-Fly”
5-4-3-2-1 reps of
Bear Complex – 95/65lb
Double-Unders x10
Rope Climb between each round (4 total)
Post time to comments.
Coaches notes: Intermediate weight is 75/55, Beginner weight is 65/45/35, Sub for Double-Unders is single skips x 5, Sub for each rope climb is 15 Pull-ups.
Picture shows Kat at the top of the world after getting her first Muscle-up, yesterday at CFR!
Video: “CrossFit: Not Your Average Gym” – CNN Video, courtesy of CrossFit.com.
Saturday: 9am “The Seven”, 10am Partner Version of “The Seven” (splitting the work according to your different strengths).
Swim Field Trip is this Sunday, June 13th, 12:30 – 1:15 or 1:15 – 2:00 at the YMCA Downtown (2400-13th Ave). Cost: $5.00/person, sign-up sheet available at CFR! ROOM FOR MORE!