Archive for August, 2010

Aimee L.

A. Overhead Squats 5-5-5-3-3-3
Compare to 100630.

B. 10 Minute Cindy
As many rounds as you can in 10 minutes of:
5 Pull-ups, 10 Push-ups, 15 Squats
*Assisted Pull-ups and knee Push-ups are doubled.
Compare to 090911.

For S’toon competitors double day at least 3 hours after 1st WOD: Do Thursday WOD
*You will find out what it is once you’ve completed today’s WOD.

Post loads for OHS and # of rounds of Cindy to comments.

Long Weekend: CLOSED Saturday and Sunday; Monday team workout with Paul at 10am or 11am.

Who’s Who: Aimee, her sister Kim Fly and their friends all have added spice to the CrossFit Regina morning classes… with Neon clothes, funky socks, music and dancing!! In addition, Aimee joined our ComTeam training program last winter and has seen accelerated gains over the last year. She can now do standard pull-ups and push-ups, and workouts like Fight Gone Bad as rx’d. She is also involved in our CFR community, from volunteering at Sectionals in Edmonton to joining our Dragon Boat team. See what else Aimee has to say HERE.

Leya - Thrusters at Games

A. 1K Run for time (if raining, do 1K Row)

B. For time: 30-20-10 reps of
Burpees w/standard Push-ups
Toes to Bar (sub = straight leg raises)

C. Accumulate 10 minutes in bottom squat position as per Mobility WOD by Kelly Starrett
http://mobilitywod.blogspot.com/2010/08/first-of-many-beat-downs.html

Post results to comments.

Athlete Profile: Leya Moore
Height: 5’4”
Age: 35
Cindy: 23 rounds
Fran: 4:39
Nancy: 13:11
Fight Gone Bad: 310
Max Pull-ups: 23
Max Squat: 225lb
Max Deadlift:255lb
Max Clean & Jerk: 135lb
Max Snatch: 90lb
Stuff I love: Heavy deads, push ups, rope climbs, squats of all kinds
Goats: Lifting a weight above shoulder height, double unders because I really don’t like having to wear a pair of Depends in a WOD and 24 inch box jumps (oops, my fascia is showing)

Leya was on our affiliate team that went to the World CrossFit Games in California this year (see picture). She is also competing at the Prairie CrossFit Challenge coming up on September 18th at CrossFit Saskatoon. All fitness levels are welcome to sign up, as there are 3 divisions to compete in. It’s a great experience, you just have to take that first step and sign up!

Jeanne counts for Jill

A. Skill = 10 Skin the Cat

B. Javorek Complex 8 sets (not for time) of
Hang Power Snatch
Overhead Squat
Good Morning
Back Squat
Pendlay Row (touch and go)
Deadlift (touch and go)

Coaches notes: First set is 8 reps (8 snatches, then 8 OHS, then 8 Good Mornings, etc), decrease by one rep each set so last set is a single of each. Do not set bar down until set is complete (think like Bear)
Men start at 65lb, add 10lb per set, women start at 35lb, add 10lb per set. Partner up and alternate. Increase by 5lb if necessary.

Video of a Pendlay Row: http://www.cathletics.com/exercises/exercise.php?exerciseID=172

Post experience to comments.

Future CrossFit Yorkton

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.

Compare to 100627.

Article: “This is My Gym” by CrossFit Watertown – courtesy of CrossFit.com. What would you say about YOUR gym?

Picture shows the future “CrossFit Yorkton” – so excited for you, Trevor and Taryn! (Both competed at our Spring Fling)

9am: “Uncle Jimmy”:
For time: 25 Deadlifts – 225/155lb
50 Barbell Thrusters – 95/65lb
75 Bell Swings – 55/35lb
100 steps OH walking lunges – 45/25lb plate

10am: Partner Uncle Jimmy
*Share the work with one partner working at a time.

11am: 10 x 200m Sprints

Post results to comments.

Two-a-day: Anyone going to the Saskatoon Challenge (or even thinking about it) is welcome to come at both 9am and 11am to try a Two-a-day.

Final August Draw: All of today’s comments will be included in this week’s draw!! Keep ‘em coming!

Who's Back Friday?

Fight Gone Bad: In this workout, one person starts at each of five stations and you rotate after one minute. This is a five-minute round followed by a one-minute break. Three rounds for total score. The stations are:

1. Wall Ball: 20 lbs men/14 lbs women (Reps)
2. High-Pulls: 75 lbs men/55lbs women (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 lbs men/55lbs women (Reps)
5. Row (Calories)

The clock does not reset or stop between exercises. On call of “switch” the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post scores to comments. Compare to 100701.

COME OUT AND SUPPORT OUR LADIES DRAGON BOAT TEAM! Today we’ll be taking donations that go toward the approx $800 fee for entering a boat in the Regina Dragon Boat Festival this September long weekend. Suggested donation is $5-20 *Only if you want to donate, anyone can still come and do this workout today, even if you’ve used up all your workouts this week!* OR sponsor a CFR Chick to do this workout for you!

Saturday: Double at 9am (Uncle Jimmy) and 11am (sprints), anyone going to compete in Saskatoon (or even just thinking about it) is welcome to come and try a “two-a-day”! 10am with be “Partner Uncle Jimmy”, bring a partner or just come and we’ll pair you up with someone.

Did you know? The Saskatoon Challenge has 58 people signed up already, coming from 5 different CrossFit Affiliates! Read more HERE (also a handsome fellow from CFR has his athlete profile featured!!)

Split Jerk

A. Behind the neck Rack Split Jerk 3-3-3-1-1-1
Video from CrossFit.com: [wmv][mov] (we are taking it from the rack, not the floor)
Compare to regular Rack Split Jerks 100812 – which way could you Jerk more weight?

B. Benchmark girl “Angie” for time:
100 Pull-ups
100 Push-ups
100 Situps
100 Squats

Coaches notes for “Angie” : Complete all reps of one exercise before moving on to the next. Intermediate do 75 reps of each, Beginners do 50 reps of each, modify with band pull-ups and knee push-ups as needed. Compare to 100324

Post loads for Jerks and time for “Angie” to comments.

Fight on Friday – “Fight Gone Bad” – bring a friend! Help support our Dragon Boat team! Suggested donation $5-$20.

Saturday – Double day for anyone planning to / thinking about competing in Saskatoon (modifications allowed, ANYONE welcome): 9am (“Uncle Jimmy” with deadlifts, thrusters, bell swings and overhead lunges) and 11am (200m sprints); with Team Workout at 10am.

Picture: Berni split jerks 135lb, a 20 pound PR!

Carmen & Steve

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

Part 2 = Reverse Sled Drag for 2 minutes (facing backwards) for distance, walk back – 135/90lb

IF you did both yesterday, do Rhiannon and then reverse sled drag.

Post results to comments.

Coaches notes: For Spring Fling modifications click HERE; Compare to 100521.

Who’s Who 9 – Steve says “I was introduced to CrossFit by Giles and Sonja. My first workout was ‘Pet Rock’—I didn’t think I wanted to come back after but everyone was so encouraging that I was hooked.” He tells you more HERE!

Picture shows Carmen and Steve with their medals from CFR’s Spring Fling. This couple has been involved with CFR by entering in our spring competition, and supportive by traveling to Okotoks, Alberta to cheer on our team and individual competitors at the Canadian CrossFit Regionals 2010!

Announcing “Fight on Friday”: This is the 3rd year CrossFit Regina Chicks are entering a boat in the Regina Dragon Boat Festival! This Friday we’ll be hosting our first ever “Fight on Friday” = Fight Gone Bad as the workout of the day on Friday. Please invite your family and friends to try out “Fight Gone Bad” for a suggested donation of $20 that will go toward our dragon boat team! OR sponsor a CrossFit Chick $20 to do the workout.

Super Total

Spring Fling WOD #2 “Pull Through”
For time: 45 Pull-ups
Then 21-15-9 reps of
Power Snatch – 95/65lb
Row Calories
Rest 5 minutes after last person done

Part 2 = “Rhiannon” 10 minutes of Double Unders; Compare to 100408.

Post time for Pull Through and # of DUs to comments.

Double Day: IF competing in Saskatoon do Spring Fling WODs #2 and #3  (not Rhiannon):
“Rain or Shine”
3 rounds for time:
400m Run
20 Push Press/Jerk – 115/80lb
20 Box Jumps – 20″

*WODs #2 and #3 may be done 5 minutes apart, or up to 5 hours apart, you choose. Everyone else will get the chance to do #3 tomorrow. For Spring Fling modifications click HERE; Compare to 100521.

Picture Left: shows April deadlifting 250, a 75 pound PR!!; Right: shows Harlan’s 205 Clean & Jerk (he went on to do 225).

Ring Dips

A. Back Squats 3-3-3-1-1-1
Work towards a daily heavy single (not necessarily a max)
Compare to 100714 (3s).

B. Ring Dips 21-15-9, not timed, try unbroken, use a band if necessary.

Post loads for Back Squats to comments.

Picture shows Darren doing Ring Dips. If you haven’t tried dips on rings, what are you waiting for? It’s a whole new challenge!

7pm Tonight will be our “Super Total”, which is the August Challenge from the 70′s Big website. Please check with Aaron or Robin if you’d like to join.

*Doubles this week on Tuesday and Saturday (9am and 11am) for those planning to compete at the Saskatoon Challenge in September. We have 11 people signed up so far and more thinking about it. It’s worth the experience! Let us know if you have any questions about it.

Final August Challenge: Everyone that leaves a comment on the website this week will be entered in our weekly draw! (Name only entered once). Great prizes to be won: A one hour 1-on-1 session with Coach Aaron, CFR Hoodie, Red Shirt, Abmat, Gymboss Timer, or CrossFit cap.