A. Push-up Challenge Day 3 (see Monday and Wednesday for instructions)

B. CrossFit Total
Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

Coaches Notes: After a warm-up, take 3 attempts to find a max weight for each lift.

CrossFit Twenty is hosting in Moose Jaw for anyone interested. Start times are at 1pm and 5pm.

Post Push-up numbers and CFT loads to comments.

Weekend: Open 1-3 Saturday and Sunday

AMRAP in 10 minutes:
10 Goblet Squats – 55/35lb
10 Bell Swings – 55/35lb
Rest 5 minutes
AMRAP in 5 minutes:
10 Pushups
10 Situps
Rest 4 minutes
400m Run or 500m Row for time
Rest 3 minutes
1 minute Handstand Hold
Rest 2 minute
1 minute Hanging Chair
Rest 1 minute
1 minute Plank Hold

Post results to comments.

A. Skill = Push-up Challenge Day 2
Find your numbers here: http://www.hundredpushups.com/ Let’s say you are our friend from Monday who’s max Push-ups was 15. Today you go to Week 1, Day 2 and do 10-12-8-8-max of 12+ with 90 second rests between each set. Remember, if your max Push-ups was over 20, go directly to week 3.

B. WOD = “No Dropping Weights!”
For overall time:
1K Row or Run
3 rounds:
7 Deadhang Pull-ups
14 Hang Power Cleans (135/95lb) *You may break these up, but NO DROPPING! Int = 95/65lb, Beg = 65/45/33lb
21 Speed Burpees
Finish with another 1K Row or Run

Post Push-up numbers and time for WOD to comments.

Box Jumps

Deck of Cards workout:
Choose 4 exercises from the following list, depending on what equipment you have available to you: Pull-ups, Push-ups, Skipsx2, Box Jumps, Bell Swings, Situps, (Goblet) Squats, (Overhead) Lunges.

Assign one of these exercises to each suit in a Deck of Cards: Hearts, Diamonds,  Clubs and Spades.

Go through the deck one card at a time and perform the number on the card of the exercise you chose (for example, if Hearts are Push-ups and you draw a 6 of Hearts, you do 6 Push-ups, then go on to the next card). #1-10 on card = # of reps, face cards = 10, aces = 11, jokers = 10 Burpees, card after joker is doubled.

Post exercise choices and workout time to comments. HAVE FUN!

Picture shows Twinsies Steve and Darcy (D3) doing synchronized Box Jumps!

Reminder: CrossFit Twenty in Moose Jaw is hosting the “CrossFit Total” this Friday, New Year’s Eve, at 1pm and 5pm. All CFR members are welcome to join them – a great opportunity to test your strength before the year ends! For details click HERE (Facebook page).

This week I’ll be posting workouts you can do at a Globo Gym, or maybe even at home, with minimal equipment:

A. SKILL = Hundred Push-up Challenge:
Using your most recent max Push-up number (see 101221), visit www.hundredpushups.com and find out your Push-up numbers for one week of the challenge (Mon, Wed, Fri). For example, if your max was 15, on “week 1″ use the numbers under 11-20, so today you would do 10-12-7-7-max with 60 seconds rest between each set. If your max was more than 20, go directly to “week 3″. Everyone should do the Push-up challenge this week, after which you may choose to continue or stop.

Power Cleans

B.  WOD = Olympic Bar Mile (advanced version)
With an Olympic bar (45/35lb), perform the following:
Run 400 M
50 Back Squat
50 Front Squat
50 Overhead Squat
Run 400 M
50 Shoulder Press
50 Push Press
50 Push Jerk
Run 400 M
50 Hang Power Clean
50 Hang Power Snatch
Run 400 M

Or choose Broomstick Bar Mile (beginner version)
With a broomstick or PVC, perform the following
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 m
50 Squat Clean
Run 400 m
50 Snatch
Run 400m

Post choice and time to comments. Compare to 090912.

Coaches notes: use a barbell or sub with 2xdumbbells or even a sandbag or saltbag, or of course a broomstick. Run outside, on a track or a treadmill; subs for 400m Run = 500m Row or 250 Skips or 30 Burpees.

Picture shows Tara tackling the Power Clean!

For equipment free workout ideas, see Eva T’s Blog!

CFR is closed December 24-31.

Check back here next week for workout ideas!

Enjoy the holiday weekend. Merry Christmas everyone!

“12 Days of Christmas” for time:

1 Bear Complex (95/65lb)
2 Burpees over bar
3 Toes To Bar
4 Squat Jumps over bar
5 Pull-ups
6 Push-ups
7 Kettlebell Swings (55/35lb)
8 Goblet Squat (55/35lb)
9 Abmat Sit-ups
10 Wallball to 10′ line (20/14lb)
11 Double-Unders
12 Calorie Row

Coaches Notes: Start with 1 Bear Complex, then 2 Burpees over the bar and 1 Bear Complex, then 3 Toes To Bar, 2 Burpees over the bar, and 1 Bear Complex, etc…. The row is a single 12 calorie row. Scale with lighter barbell/KB weight and  Knees to Elbows or Leg Raises in place of Toes To Bar, and Pull-ups may be kipping. A goblet squat is performed by holding the KB weight tucked in to your chest whilst squatting.
Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press

Zach Krych is an 85kg Olympic weightlifter and suffered a devastating wrist injury during training. His comeback video is quite inspiring. The injury isn’t graphic, as in no open wounds, but still a bit unsettling.

Shawn fought the barbell and... this time Shawn won!

A. :00 Strength = Overhead Squats 3-3-3-1-1-1
Compare to 101110.

B. :30 From Dot Com 101214
3 rounds for time of:
10 Deadlifts (choose weight, guideline is 75% of 1RM)
30 GHD Situps (Beginners do Abmat Situps)

Post loads for OHS and loads and time for DL/SU workout to comments.

So how much stronger have you gotten this year? Consider joining these opportunities to test your strength!

Oly Total – Testing maxes at Oly club tonight and tomorrow at 7:30pm. Max Snatch and Max Clean & Jerk, 3 attempts at each. ALL members welcome, and if you’re considering joining Oly Club in January, test your maxes now so you will know where to start at Week #1 (we work with percentages).

CrossFit Total – Test your max Back Squat, Shoulder Press and Deadlift, 3 attempts at each, add up your best efforts in each for your “CrossFit Total” (article). Hosted by CrossFit Twenty in Moose Jaw on New Year’s Eve at 1pm or 5pm! See their Facebook event page HERE.

A. Max Push-ups, one set
*Next week while we are closed, we will post some wods you can do at home and knowing your max push-ups will be beneficial for one of the mini challenges!

B. “Parsnip” (For Aimee)
3 rounds for time of:
30 Double-Unders
6 Pull-ups
9 Power Cleans – 95/65lb
12 Box Jumps – 20″
MODIFY with 5x single skips, band pull-ups, 65/45/33lb Power Cleans, Step ups, all as needed.
UBER with C2B Pull-ups, 135/95lb Power Cleans, 24″ Box Jumps

C. 10 minutes of stretching and/or foam rolling

Post Max Push-up # and time for Parsnip to comments.

Who’s Who Trainers Edition: LEYA (posted under Lexi’s info)

9am Wall Ball

Power Snatch
3-3-3-1-1-1
Compare to 101108.

Then for time “Eli”
21-18-15-12-9-6-3 reps of:
Wall Ball – 20/14lb
Single Skips x10
Compare to 091022.

Post loads for Power Snatch and time for Eli to comments.

Final strength club of the year is tonight at 7:30!

CFR will be closed December 24-31, sorry for any inconvenience. Missed workouts can be made up. For example, if you are missing 3 workouts that week, you can carry over 3 extra workouts into January.

Stay tuned for a New Year Challenge!!