Archive for September, 2010

“Double Take”

Part A. 8 minutes Tabata Mashup
Tabata = 20 seconds of work, 10 seconds of rest,
Alternate rounds of Pushups and 20″ Box Jumps

Part B. 15-12-9 reps for time of:
Front Squats and Hang Power Snatch 75lb/55lb

Post Total reps for Part A and time for Part B to comments.

Burpee Challenge II: Day 22 (Buy-in=253)

Who’s Who = Shawn is a force to be reckoned with at our 6am classes! Shawn writes: “I was introduced to CrossFit by my little sister, Celeste… Well, actually I was not introduced.  I was forced by Celeste with a gift certificate for Christmas.  They were talking about CF for a long time but that made me never want to go there because all WODs looked so horrible! … I am now soooo addicted to it and want to continue for life.  Seriously, for life!  My wife is getting annoyed with me because I talk about it too much.” Please find out more about Shawn by clicking HERE.

2010 CrossFit / USA Weightlifting Open is being held this weekend in Colorado. This is very exciting as the Olympic Weightlifting and CrossFit Worlds come together! Live Stream can be found HERE.

A. 10 Skin the Cats

B. 15 minutes of Chelsea
For 15 minutes, every minute, on the minute complete:
5 Pullups/10 Pushups/15 Squats

C. Rhiannon: Max Double-Unders for 10 minutes

Post  number of minutes completed for Chelsea and number of Double-Unders completed to comments.

Compare to 100309 (Chelsea) and 100908 (Rhiannon).

Coaches Notes: Use a spotter for the “Skin the Cats” and if you are proficient in the movement try all 10 in a row.
If you are not able to keep up with the minute pace for Chelsea continue as many rounds as possible for the remaining minutes.

Burpee Challenge II: Day 21 (Buy-in=231)

Announcement: CrossFit Regina is excited to announce that we will be hosting our first ever official Olympic Weightlifting meet on Saturday, October 23rd. You get 3 attempts each for your max Snatch and max Clean & Jerk, with official judges. To all CFR members: This is a great opportunity to join a competition in your home gym. We will be testing our maxes this Monday, October 4th and then working on these lifts in Oly club to prepare. Anyone can compete, regardless of experience. Please join us! E-mail Robin at crossfitregina@gmail.com with any questions.

Braxton at his 2nd Oly meet in Saskatoon, May 2010, at 12 years old. If he can do it…

70′s Big September Challenge – The Tactical Strength Challenge

A. Three tries to find max Deadlift
1-1-1

B. One set of max Deadhang Pull-ups

C. Five minutes for max number of Kettlebell Snatch
55lb/35lb

Post the weight lifted and reps achieved in comments.

Coaches Notes:
1-In order to make the best use of the time allotted please make sure to be on time and start warming up immediately. This will allow us to get the work done and allow you as much rest time between events as possible. Use no more than 15 minutes to perform the Deadlifts, if you miss a lift you can repeat it or go heavier but you cannot reduce the weight. Standard deadlift rules apply, no hitching and a smooth continuous pull from the floor to full standing position. Share the platforms, introduce yourself, make a new friend and share, share, share!
2-Pull-ups are overhand position, arms fully extended at bottom and chin above bar at top. No kipping permitted. To modify: if you can not do standard pull-ups, do ring rows, also with no kipping.
3-The kettlebell snatches (do not use dumbbells) are for 5 full minutes, you can change hands as much as you like, even resting the bell on the floor if needed. The snatches will be continuous cycle (you do not pull from the floor each time but swing the bell between the legs). The arm must rack the bell straight overhead with arm fully extended and is brought down in one continuous movement (not brought down to shoulder and then down between legs).
It will likely be a good idea to partner up with someone and take turns on the max rep events so you can count for each other.
These score will be submitted to 70s Big.

Burpee Challenge II: Day 20 (Buy-in=210) If you are in the Challenge please let us know and we will post the names of everyone on a whiteboard at CFR.

Wall Ball

A. “Kelly-esque”:
For time: 1K run, then
6 rounds of 20 Box Jumps (20″) and 10 Wall Ball 20/14lb

B. 50 Inchworms (travel the gym, hands must walk out beyond head level), not timed

Post time for Part A to comments.

Picture: L to R: Blair, AngDesj, Mandy doing Wall Ball.

Burpee Challenge II: Day 19 (Buy-in = 190)

COMING UP:
Wednesday – 70s Big Challenge for September: Max Deadlift, Max Deadhang Pull-ups and 5 minute KB Snatch; We’ll be running this one during all classes, including during Oly club, so everyone gets a chance to participate!
Saturday – 11am Goals workshop – will start with Aaron leading a discussion on goals and nutrition (please email questions ahead of time), Strength Bias and next 3 months programming will be explained, then will move into practical stations around noon, if you want tips on pull-ups, ring dips, rowing, etc. Please sign up online under “Workshops”.
Monday, Oct 4 – Testing Oly maxes (Max Snatch and Max Clean and Jerk) at 10:30am or 7:30pm. EVERYONE welcome, as you’ll need numbers to work with if you’re interested in joining Oly club (Oly and Strength Clubs are being opened to all members in October).

Kipping Pull-ups

A. Benchmark girl “Helen“
3 rounds for time:
400m Run
21 Bell Swings – 55/35lb
12 Pull-ups (18 Band Pull-ups)

Compare to 100429

B.Kettlebell Snatch
10 reps at 35lb/25lb, then
40 reps(20/side) at 55lb/35lb
Not timed, focus on practicing technique (youtube link)
This is practice as we will be doing the 70s Big Challenge (Tactical Strength Challenge) this Wednesday.

Note: If you are planning to attend the Goal Planning/Programming Workshop this Saturday and/or signed up and you already know some of the specific questions you plan to ask, feel free to email them to me (Aaron) in advance and I can make sure to be prepared to answer them specifically at that time. If you are going to have nutrition questions, it would be appropriate to keep a food journal for this week in order to have current information.

Picture shows Leya doing Kipping Pull-ups during “Helen”… plus a teensy, tiny bit of chalk dust in the air!

Burpee Challenge II: Day 18 (Buy-in = 171)

Jeff’s pick = “The Horrible Hundred”

Complete the following for time:

* 25 deadlifts (M:215#/W:173#)
* 25 squat clean and jerks (M:125#/W:83#)
* 25 thrusters (M:75#/W:53#)
* 25 overhead squats (M:45#/W:33#)

Post time to comments.

Article: “Told To Eat Its Vegetables, America Orders Fries” from the New York Times.

Burpee Challenge II: Day 17 (Buy-in = 153)

"Murph"

9am Individual “Murph”

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Coaches notes: Copied and pasted from CrossFit.com: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

10am: “Team Murphie”
In teams of 4:
1 mile run w/ball
200 Pull-ups
300 Push-ups
400 Squats
Repeat 1 mile run w/ball

Coaches notes: For each 1 mile run, your team has to carry two medicine balls, alternating as you all run together; for the calisthenic work, accumulate the numbers with 2 working at a time; Finish all 200 pull-ups before moving on to push-ups, etc. Compare to 090606.

Post experience to comments.

Burpee Challenge II: Day 16 (Buy-in = 136)

Who's Back Friday

“Friday Detention”
4 rounds for time:
500m Row
400m Run

Post time to comments.

OR, you may make-up yesterday’s chipper if you missed it.

Picture = Who’s Back Friday?! – Photo by Julie

Burpee Challenge II: Day 15 (Buy-in = 120)

Ido Portal workshops are at Flux CrossFit THIS WEEKEND! For details click HERE.

Christine - Marathon Canoeing

From Dot Com:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps -  20″
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings – 70/55lb (Int. 55/35)
30 Sit-ups
20 Hang squat cleans – 2×35/2x25lb DB
25 Back extensions
30 Wall ball – 20/14lb
3 Rope climb ascents

Post time to comments.

Burpee Challenge II: Day 14 (Buy-in = 105)

Picture shows Christine enjoying her sport, Marathon Canoe Paddling. All the best at your festival in San Francisco this weekend, Christine!

What sport do you enjoy outside of CrossFit?

FINAL RESULTS FOR SASKATOON ARE UP: http://www.crossfitsaskatoon.ca/cfsfiles/2010-pcfc-final-results.pdf

Blair - Ring Push-ups

Saskatoon Challenge workout #4:

For time:
10 x 50 yard Shuttle Run
Then 12-10-8-6-4-2 reps of:
Ring Push-ups
High Pulls – 95/65lb

Post time to comments.

Coaches notes: For the Shuttle Run, measure out 45m and run there and back 5 times, touching the ground each time; For Ring Push-ups, women may modify from knees as needed; High Pulls are a sub for Saskatoon’s “Sandbag Shouldering”.

Then 10 minutes of stretching and/or foam rolling.

Burpee Challenge II: Day 13 (Buy-in = 91)

Photo by Steve.