Robin’s CrossFit Games Pictures: ….. DAY1 ….. DAY2….. DAY3

Video = new Burpee standards?!

A. 800M Run

B. Deadlift
5-5-5-3-3-3
Start 5s at approx 75%1RM then increase.

C. 800M Run

Post times and loads to comments.

Compare runs times to 100505 and 100507and deadlift to 091211.

Coach’s Notes: After the 2nd run, immediately perform a 2 burpee penalty for every 10 seconds the 2nd run is slower than the 1st run. If your 2nd run is more than 30 seconds faster than the 1st run then immediately perform 30 burpees.

A. “Karen”

150 WallBall Shots for time
20/14lb to 10′ target line

Post time to comments. Compare to 090924.

B. 3x sled drags to 1st powerbox and back with increasing load
Male – 45lb plates: 2 plates, then 3 plates, then 4 plates
Female – 35lb plates: 2 plates, then 3 plates, then 4 plates
Sled drags need not be 3 consecutive efforts

Video: Highlights from the 2010 CrossFit Games, by CrossFit Again Faster [wmv] [mov] courtesy of CrossFit.com.

Picture: TOP Kim Fly doing sled drags in our back alley, BOTTOM “Can I have my water please?!” after Fight Gone Bad.

Who’s Who 4: Kim Fly joined CrossFit Regina in May 2009. She gained the nickname “Kim Fly” because we already had a “Kim F”! In fall of 2009, Kim and her sister Aimee took a big step and joined our Competition Team (ComTeam) program. Kim saw big changes in her training including her clean going from 75 to 105 pounds, and now being able to do standard Pull-ups in her workouts. Read Kim Fly’s Q&A HERE!

A. As many rounds as possible in 5minutes of:
7 One arm Dumbbell Power Cleans per side  45lb/35lb
7 Burpees
Score and rest 2 minutes, then

B. Repeat couplet Amrap/5minutes
Score and rest 4 minutes, then

C. Repeat couplet Amrap/5minutes

Post 3 scores

D. Practice 20 Forward Rolls

Coach’s Notes: Using just one dumbbell, the cleans start on the floor and must touch floor between each rep. Seven per side for total of 14 per round. Burpees observe the proper standard, chest to deck, tight plank push-up and open hips and shoulders at top. Yes, the forward rolls are somersaults, feel free to play Ring Around the Rosy to conclude the day’s work, if you like.

SAVE THE DATE! The 2nd Annual Saskatoon CrossFit Challenge (SCFC) will be held September 18th, 2010 at CrossFit Saskatoon. Last year 26 of us traveled up and competed among the 80 or so competitors, and we had a BLAST! They have 3 divisions, just like we did for our Spring Fling, and so this event is for ANYONE! It’s a great chance to enter in a local competition that is geared toward being for everyone. Please consider it and we (the entire gym) will begin training for it August 1st.

Picture shows Shawn doing early morning High Pulls.

Sunday Obstacle Course

A. Hang Power Snatch
3-3-3-1-1-1
Start your 3s at approx. 81%1RM, 1s can be a daily max.
You can drop the barbell during the triples if necessary but must start next rep within 2 seconds.

Compare to 100621.

B. 4 Rounds for time:
200M Run
20 Squats
10 Pull-ups

Post loads and time to comments.

Saturday at the Track

For time:

Buy-in: 25 Hang DB Squat Clean Thrusters 35/25lb, then
Sumo Deadlift High Pulls 115/75lb
10-9-8-7-6-5-4-3-2-1
Knees To Elbows
1-2-3-4-5-6-7-8-9-10
Buy-out: 25 Burpees

Post time to comments.

Friday Night Stadium Set-up

9am: Hero WOD “Cottle”

5 rounds for time:
800m Run
5x 15′ Rope Climb
50 Push-ups

10am: European Regional Affiliate Team WOD

For time:
Buy-in: 1K Run
1Minute AMRAP Deadlift 265/195lb
1Minute AMRAP Push-ups
1Minute Squats
1 Minute Burpees
Buy-out: 1K Run

Details for performance of team WOD will be given at CFR as this will depend on how many people arrive to form a team.

Post times and team times to comments.

2010 CrossFit Games Update: The CFR team continues past the elimination cuts in 45th place. The next team event is at 11am Pacific time and may be watched live at http//:live.crossfit.com.
Awesome hard work by Blair, Nolan, Blake, Leya, Leah, and Robin! Good luck tomorrow!

Affiliate Team 2010

Friday – “Victoria” Chipper for time:
75 Push-ups
50 Sumo Deadlift High Pulls – 95/65lb
50 Ring Dips
30 Weighted Pull-ups – 45/25lb
25 Handstand Push-ups

Compare to: 090428

Post time to comments.

This workout is at the “elite” level and can be modified as follows:

Intermediate:
75 Push-ups
50 x 65lb SDHP (45lbs women)
50 Bench Dips, feet elevated
30 Pull-ups
25 Elevated leg push-ups

Beginners:
50 Knee Push-ups
30 SDHP – 20lb bar
30 Bench Dips, feet on ground
30 Rubber band assisted Pull-ups
25 Elevated knee push-ups

Picture: Front row L to R: Leah, Robin, Mandy, Chantelle, Leya; Back row L to R: Danny, Nolan, Blake, Blair

“Bell Swing Breathing Ladder”

Advanced 1->20->1

Beginners and Intermediate 1->15->1

Post time to comments.

Coaches notes: Using a dumbbell or kettlebell, do one rep, one breath, two reps, two breaths, all the way up to 15 (or 20) reps, then back down again to one; Rx’d weight is 55/35lb, Intermediate 35/25, Beginner 25/15. Compare to 091124.

Picture shows Cary doing Kettlebell Swings.

Our Affiliate Team leaves for the CrossFit Games in California TODAY! It has been a long training season! We have trained hard for 8 months, gone through Sectionals and then Regionals, and it all comes together this weekend! We are going to give it our all and represent CrossFit Regina well. We thank everyone for their patience and support and for working hard alongside us. We will make you proud!

Sponsors: Along with the support we have received from the entire membership of CrossFit Regina, we have received corporate sponsorship from the following local businesses. Please support them, as they have supported us.

GOLD – CrossFit Regina
GOLD – Greystone Managed Investments Inc.
GOLD – Crestview Chrysler
SILVER – Eagle Feather Massage/Carla Kelln
SILVER – Corix Control Solutions Inc.
SILVER – Fast Trucking (Carnduff)
BRONZE – Java Express East
BRONZE -Melanie Carlson (friend of Blair)
East Quance Chiropractic/Dr. Darryl Kashton
+Various $20 donations

*If your business would like to support our Affiliate Team, it is not too late. To be listed here and find out what other benefits you’d receive, please email us at crossfitregina@gmail.com and we will forward you our sponsorship letter.

*Follow along this weekend on Twitter: http://twitter.com/crossfitregina

Back Squats 5-5-5-3-3-3
5-5-5 (start at 75% and increase) 3-3-3 (start at 81% and increase)

Post loads to comments.

Compare Back Squats to 100616.

Skill Bonus = Skin the Cat x 15

Who’s Who 3 = Tyler was invited to CrossFit Regina by his buddy Harlan. Tyler joined our final foundations class in the basement, along with Nick K, before we moved to “Betty” (our first facility). Along with his charming good looks, Tyler provides us with entertaining laughs, both at CFR and on his blog. Tyler tells you more about himself HERE.

Picture: L – Tyler during the Pet Rock Painstorm; R – Tyler competing at the Saskatoon Fall Challenge 2009.

We have our shirts, and we will proudly show that we are from Canada!!

The Affiliate Team will be wearing these shirts as our “uniform” this weekend at the CrossFit Games.

Extra shirts are available for purchase for $30 (tax incl.) and they are a LIMITED EDITION!

Ladies and men’s shirts available (this is the first time we’ve done up a ladies tee).