“CrossFit Disco”

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans 75% of body weight
Pull Ups

Post times and loads to comments.

From CrossFit Football 100615.

Rowing

10am Partner WOD-”Two is Company” by Shae
Partner a does a 1k Run, Partner b does an AMRAP of
2-Burpees
4-Bell swings 55/35lb
6-Pull-ups
Partner b continues til Partner a returns, and then they switch-Partner a does AMRAP and Partner b runs.
Then Partner a does a 1k Row, Partner b does AMRAP of
2-Wall Ball – 20/14lb
4-High Pulls with kettle bell 55/35lb
6-Abmat Situps
Partner b does AMRAP til Partner a rows 1k, and then they switch-Partner a does AMRAP and Partner b rows.
*Score = Total time/reps

11am Hero wod “Roy” (unmodified)
5 rounds for time of:
15 Deadlifts – 225/155lb
20 Box jumps -  24″
25 Pull-ups
*From Dot Com 100727

Post results to comments.

Picture shows L to R: Kent, Dan, April on the C2 Rowers.

Prowler

A. Weighted Pull-ups 5-5-5

B. HSPU on the Minute

C. Sled Drag Relay w/partner
Alternate pull to 1st post, partner brings it back
For 7 minutes with 135/95lb

Post results to comments.

Coaches notes: A. If you cannot do weighted pull-up yet, do deadhangs or negatives with a band (no kipping); B. If you cannot do HSPU yet, do 2x knee elevated pushups (body must be vertical); C. Have FUN!

Article: CrossFit in the Chicago Tribune: “CrossFit’s Old School Approach Gains Fans”

Picture shows Robin trying out the Prowler at CrossFit Saskatoon.

CrossFit Regina Kids!

A. “Eddy”
8 rounds for time of:
200m Run
Alternating after each run:
10 Jumping Lunges / 10 Pushups

B. Practice Tuck Levers

Post time for Part A to comments.

Can anyone tell us why this workout is called “Eddy”? Chris might know?!

Picture shows our CrossFit Kids warming up with Hula Hooping… our summer kids classes are at 10:30 and teens at 11am. In fall, classes will be Tuesday and Thursday evenings. For more information, please email info@crossfitregina.com.

Video: “Before She Was Champion” with Kristan Clever, CrossFit Journal preview [wmv] [mov] The world’s fittest woman eats rice!! Video courtesy of CrossFit.com.

Challenge: This week, whoever leaves a comment on the blog for the first time gets their name in our weekly draw. Currently, we don’t have any names… it would be really easy to win this draw! Come on lurkers, I know you’re there! You don’t have to post your results, you can just say hello. Next week we will include all commenters in the draw.

Two wods again today:

A. 5 rounds (not timed)
1 Rope Climb from seated and 10 Burpees

B. For time: 21-15-9 reps of:
20″ Box Jumps
Bell Swings – 55/35lb
Pushups

Post results to comments.

Who’s Who 8: April Fay has been coming to CrossFit Regina for almost one year now. Whether you see her at a 6am or 6pm class, she always has a smile on her face and a positive attitude! Learn more about April HERE.

Picture: April is shown doing Kettlebell Swings (L) and Skin the Cat (R).

Pull-ups

A. 10 Skin the Cats

B. “Fran Practice”
# of rounds in 20 minutes of:
10 Thrusters – 65/45lb
10 Pull-ups

C. 20 Forward Rolls & 10 Backward Rolls

Post results to comments.

Coaches notes: Compare “Fran Practice” to 090216 (from “Betty”!)

August week 3 challenge: Leave a post to comments for your first time and get your name in our weekly draw!

Picture shows Nicole and Tanya R doing Pull-ups. Tanya is using assistance bands to help her get full range of motion. At CrossFit, we have people use lighter and lighter bands until they can do standard Pull-ups!

Video from the first day of the CrossFit Games is finally up! Go to http://live.crossfit.com/ and choose 16-Jul-2010 10:00-11:00 and you’ll see our affiliate team doing their 1st workout at about 37 minutes into the video. We’re in lane 2, in red shirts! A-team’s 2nd workout is found at 16-Jul-2010 14:00-15:00 starting at about 7 minutes in. We’re in lane 5, starting with Blair on Deadlifts.

6am Supermen

A. As Many Rounds As Possible in 10 minutes of:
5 Squat Clean & Jerk – 155/105lb
200m Run (to 2nd power box and back)

B. “Annie” for time 50-40-30-20-10 reps of:
Double-Unders
Abmat Situps

Post rounds for AMRAP and time for Annie to comments.

Coaches notes: Modify weight to equivalent, i.e. For men 5×155 = 6×130 = 7×110; For ladies 5×105 =  6×88 = 7×75; If you can’t do Double-Unders, do 5x single skips. Compare “Annie” to 100105 or 090525.

August week 3 challenge: Leave a post to comments for your first time and get your name in our weekly draw!

Photo: 6am Supermen L to R: Harlan, Dan Fly, Shawn

Evening Sun at CFR - photo by Sarah

“Preferred Customer”
For time, 21-15-9 reps of:
Thrusters – 115/75lb
Box Jumps – 24/20″
Burpees

Post time to comments.

Coaches notes: Intermediate Thrusters 95/65lb, modify further as needed, Beginners can use just a barbell, do Box Steps and Burpees with knee Push-ups.

Article: “Why We CrossFit” from CrossFit Fire

Why do YOU CrossFit? Post thoughts to comments!

Overhead Squats

10am – Team Okotoks:
In teams of 4 (2 men and 2 women):
600m run by both males in tandem
25 OHS 65# by both females, each (men rest)
25 OHS 95# by both males, each (females rest)
80 burpees in 8 sets of 10, each athlete does sets of 10 in order i.e. 1,2,3,4,1,2,3,4
25 SDLHP 65# by both females, each (men rest)
25 SDLHP 95# by both males, each (females rest)
600m run by both females in tandem
*From the 2010 Canadian Regionals

11am – “Mary”
# of rounds in 20 minutes:
5 Handstand Push-ups
10 Leg Pistols
15 Pull-ups
Compare to 090920.

Post results to comments.

Picture shows Darren pulling his weight during today’s team workout.

Video: “What is CrossFit?” by CrossFit Overload

Who's Back? Friday

“Lucky 13″
AMRAP in 20 minutes:
13 Push-ups
13 Bell Swings – 55/35lb DB
13 Overhead Lunges – 55/35lb DB
13 Squats

Post # of rounds to comments. Compare to 080613.

BONUS = spend 10 minutes stretching

Picture = Who’s Back? Friday

Website: CrossFit Saskatoon has started a blog for their fall CrossFit Challenge. Check it out HERE and see why YOU should consider signing up!

Video: Olympic Weightlifting Seminar at G7 Athletics: Click HERE. Thanks to Brad Fo for finding this one.

Saturday: 10am Team workout; 11am “Mary”