Open Sectional Workout #2

A. Strength = Push Press 3-3-3

B. Metcon = 2K Row for time

C. More Metcon = Burpee Sprints
25 Burpees for time
Rest the time it took to complete
Then another 25 Burpees for time.

Post loads for Push Press and time for 2K Row and Burpee Sprints to comments.

Or you may do Sectional Workout #2 if you cannot make it on Saturday. Robin is available to count at noon, 4:00 and 5:00. Please don’t come early at noon as we have a high school class at the gym from 11:05 til just after 12, sorry for any inconvenience.

If you are doing the Sectional Workout on Saturday, today should be a rest day. Sectional Workout #2 will be hosted at CFR on Saturday at 11am with competitors traveling from Moose Jaw, Yorkton, Carlyle and even as far as Australia! Anyone can sign up or come and watch! There is always amazing energy at the gym during these events.

Picture: Brad Flood counts reps for Michelle K

A. Max Deadhang Pull-ups – do this first when you are fresh
Compare to 110301 – how many more can you do than on March 1st?

B. Open Sectional Workout #2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts – 155/100lb
12 Push-ups – hand release at bottom
15 Box jumps – 24/20″

Post # of DHPLU and # of rounds for WOD#2 to comments.

Coaches notes: We will divide into two groups and count for each other. EVERYONE needs a counter for the sectional workouts, if you are signed up for the online team you need to have a level one certified counter/judge.

If you are planning to do the Sectional workout on Saturday, do this practice wod today:
Perform 3-5 rounds, resting 90 or 120 seconds in between rounds.
The point of this is for strategy for when you do the full workout on Saturday.
Rest on Friday.

If you are doing this workout on Friday, rest today. Robin will be available for counting on Friday at noon, 4:00 and 5:00.

2nd Trimester Power Cleans

A. Turkish Getups
3-2-1 L+R, compare to 110217.

B. Another Seven
7 rounds for time:
7 Pendlay Row
7 Power Cleans
7 Push Press/Jerk
20 Double-Unders
Men use 75lb / Women use 55lb
Similar to 110202.

C. Mobility:
1. Psoas stretch 1 minute per side twice (Samson Stretch where you reach up and behind you to hold onto pull-up bar) 4 minutes total
2. Bully Shoulder 1 minute per side twice (stand with back to pull-up bar, hold onto bar with hand behind back at mid-back, take one step forward) 4 minutes total

Post loads for TGU and time for “Another Seven” to comments.

Oly Club #13 - testing maxes tonight and tomorrow at 7:30pm! Max Snatch and Max Clean & Jerk, 3 attempts at each. ANYONE can come. If you are thinking about joining Oly Club when we start over at #1 next week, this is a good time to find your numbers (which you will need to know when you get started, as we always work with percentages).

Fly Rowing!

A. “Kelly Overboard” but just for 3 rounds!

3 rounds for time of:
500 m Row
30 Box Jumps – 24″
30 Wall Ball – 20/14lb

Post time to comments.

B. Practice 4 Rope Climbs not for time.

Coaches notes: Benchmark girl “Kelly” is with 400m Runs, we are subbing rowing; Modify with 20″ Box Jumps and 12lb Wall Ball. Compare to 110208.

FOUNDATIONS: Start TONIGHT 7:30-9pm. 7 of 10 spots are filled. Room for a few more!

A. Strength = Front Squats
5-5-5 (start at 75%1RM and increase)

B. Skill = Deadhang Pull-ups
4 each minute for 12 minutes

C. Metcon = Row/Box Jumps
500m Row immediately followed by max 20″ Box Jumps, 5 minute total time limit.
(Row starts the 5 minutes, then how many Box Jumps can you do before the 5 minutes is up)

Post loads for Front Squats, DHPLU results, and # of Box Jumps completed, to comments.

FOUNDATIONS: Start THIS week! Did you know you can sit in on our Foundations 1 class for FREE before deciding to commit to all 5 foundation classes? Join us Tuesday, 7:30pm to get started. Please RSVP to info@crossfitregina.com.

UPCOMING EVENTS:
April 3 – Stair Climb Race at Cornwall Centre – 3 minutes climbing up and down stairs (CrossFitters love that time range!) – FREE, WITH PRIZES! Sign up HERE. Who’s going?
May 14 – CrossFit Twenty in Moose Jaw is hosting the 1st Annual CrossFit/SWA Sask Closed. For details, visit the Moose Jaw Athletics webpage or their Facebook page. Help us help them make this event a huge success!

For time:
10,9,8,7,6,5,4,3,2,1 Deadlift @ 225/155lb
1,2,3,4,5,6,7,8,9,10 Push Press @ 135/95lb

Post time to comments.

Coaches notes: Intermediate weights are DL 185/125lb and PP 95/65lb; Beginners do DL 135/95 and PP 65/45 (just a guideline).

Sundays have been extra busy lately, so we’re adding a 3:00 class. Now open 1-4 on Sundays.

Open Sectionals: The deadline to sign-up and submit your score is TODAY at 5:00pm PDT. See who is all signed up from CFR HERE.

Team Saskatchewan!

10am regular team workout = “Hip to be Square”
In teams of 3 or 4, 21-15-9 reps of:
Wall Ball – 20/14lb
Box Jumps – 20″
Burpees
Bell Swings – 35/25lb
*One person at each station, rotate as a team

11am Sectionals #1 redo
*Come and redo Sectionals workout #1 OR feel free to make-up any workout you have missed recently, all welcome.

Picture: L to R: AngDesj, Julie, Kat, representing Saskatchewan at the Olympic Weightlifting Canadian Western Championships this weekend!

A. South Central Regional #4
For time:
10 Muscle-ups
15 Handstand Push-ups
20 Squat Cleans – 155/105lb
Row 700M
Compare to 100607

B. Work on Weeklies

Note: This was originally done with a 550M run, and since we have awesome Canadian spring weather we will sub with a row. Imagine you are running under the South Central sun. Sub for Muscle-ups is 2x transitions with the rings high enough to make it doable but not too easy. Do feet elevated push-ups if you can’t do handstand push-ups. Scale the cleans with 135/95, 115/85, 95/65. If you catch the bar high, ride it down for the full squat. No sub for rowing, row like the wind.

Post time to comments.

A. “Man Up”
1->10 reps of:
Renegade ManMakers – 2×20/2×15
Weighted Situps – use both DB
Compare to 100725

B. Work on Weeklies

C. 10 minutes foam rolling

Post time for Man-up to comments.

Picture: Top: Jarrett on Renegade Rows; Bottom: Nina on Weighted Situps.

Oly Club #12 is tonight at 7:30.

Next Foundations start next week! Classes will run Tuesday and Wednesday, March 29th and 30th, 7:30-9pm (We had a request for no Thursdays), with the remainder of the classes to be worked out among the group (very flexible). Also, we are extending our “Spring into Summer” sale and offering 10% off Foundations one more time! For more info or to sign up, please email info@crossfitregina.com.

Nutrition Cert: May 7th with OPT and Lalonde, hosted at CFR! Early Bird deadline is March 26th, so make sure you sign up this week!!! Click HERE for details and to sign up.

Overheard at CFR: “I dream about kipping!”

Weighted Pull-ups

A couple from the vault:

A. 100 OHS in as few sets as possible – 95/65lb
Compare to 090205

B. 5 rounds for time of:
3 Weighted Pull-ups – 45/30lb
5 Deadhang Pull-ups
7 Kipping Pull-ups
( We did the full workout of 10 rounds back on 090626)

Modify with 5 rounds of:
3 negative pull-ups
5 jumping pull-ups
7 band pull-ups

Post # of sets for OHS and time for Pull-ups to comments.

Deadhang Challenge: A reminder that this month’s challenge is to improve your Deadhang Pull-ups. We did a max on March 1st and will repeat on March 31st next week.

Sectional Workout #1: Since CFHQ extended the first workout for another week (while they get the website sorted out), you are allowed to redo this week. Some people are coming in today (Wednesday) at 10:30am or 5pm-6pm-7pm. Feel free to sign up and join them, as there will be level 1 counters available. *OHS will have dibs on the platform, and of course the Pull-up bar is available for the regular workout too. Please RSVP to Robin if you have not already, just so we know who to expect. Thursday and Friday will have available times too. Sign up on the CrossFit Games website HERE (deadline is this Sunday).

Video: Lauren Pryor (Team OPT, Calgary) hits the Sectional Workout #1: http://games.crossfit.com/judge/203094

Oly Club: Tonight/tomorrow at 7:30pm is Oly Club #12 of 13; Next week (#13) we’ll be testing maxes, then we start over again at #1 (A good time to think about joining!)

Next Foundations start next week! Classes will run Tuesday and Wednesday, March 29th and 30th, 7:30-9pm (We had a request for no Thursdays), with the remainder of the classes to be worked out among the group (very flexible). Also, we are extending our “Spring into Summer” sale and offering 10% off Foundations one more time! For more info or to sign up, please email info@crossfitregina.com.