A.  Skill = 3 x 30 second weighted plank hold
Coaches Notes:  Have a partner put a plate on your back once you get into the plank position and hold for 30 seconds

B.  “Pull Yourself Together”
3 Rounds for Time
600m Row
25 Pullups

C. Mobility
-Pigeon, 1 minute per side
-Lat Stretch with band, 1 minute per side

Post results to comments.

Annual Valentine’s Draw: Bring your significant other to CrossFit Regina for their first time free and you’ll be entered in a draw for a $50 gift certificate to a local restaurant! Has to be their first time working out at CFR. Draw will be held on Feb. 29th, so you have the whole month to bring ‘em on down!

FrostFit 2012

A.  Back Squat 3-3-3, start at 81% and increase

(Games do Shoulder Press here)

B. Benchmark Girl “Karen”
150 Wall Ball for time
Compare to 110306
(Games do Bonus Karen)

(Games  do L-pull-up skill work here)

C. Mobility – Couch stretch one minute per side, shoulder stretch with band (try different angles)

Post loads for Back Squat and time for “Karen” to comments.

PLEASE SEND IN PICTURES FOR THE WEBSITE, I DON’T GET MY CAMERA CARD BACK UNTIL SATURDAY! Email them to crossfitregina@gmail.com.

Picture shows the CFR crew that went to FrostFit in Winnipeg this past weekend. L to R: Blake, Matt, Thomas, Kim, Nicole. Thanks for sending in the picture, Thomas!

Video from CNN: “13 year old girl with weightlifting records“

<—- Next Foundations Series announced here! Tell your friends!

A.  15 minute Time Limit to Build to a Heavy Snatch Single
*Can be Power, Squat or Split (ComTeam must be Squat Snatch)

B.  As Many Rounds As Possible (AMRAP) in 7 minutes of:
10 Thrusters (75/55lbs)
5 Burpees (speed)

C.  Rest 2 minutes then Skill Work (Not for Time)
75 Single Skips
50 Double Unders
25 Cross Overs

(ComTeam do your extra Snatch work here)

D. Mobility = Bully Shoulder 1 min per side, Calf Stretch 1 min per side

Post loads for Snatch and # of rounds for Thrusters/Burpees to comments.

Also… Re-introducing WEEKLIES, accumulate these reps throughout the week:
*This is for the Competition Team, but everyone is welcome to participate.
100 Box Jumps
20 Muscle-ups
20 Handstand Push-ups
200 Double-Unders
50 Heavy Bell Swings – 70/55lb
50 Wall Ball

Jamaican AngDesj

A. Max Split Snatch 1-1-1-1-1

B. “Jamaican Jerk”
4 rounds for time
1 Deadlift @ 85% 1RM
3 L-Pull-ups
6 clapping pushups

Post loads for Split Snatch and time for Jamaican Jerk to comments.

Picture shows AngDesj “relaxing” in Jamaica!

CrossFit Games: Did you know? You can already create your profile on the CrossFit Games 2012 beta website. Then when registration opens on February 1st, you are one step ahead of the game.

10am From UFC Fan Expo:

Partner Alternating Chipper, for time:

Athlete 1 does 50 Double-unders
Athlete 2 does 50 Double-unders

Athlete 1 does 5 Ground-to-overhead (135lbs for men and 95lbs for women)
Athlete 2 does 5 Ground-to-overhead
3 rounds of that for a total for 30 GTO (Next teammate can’t work until teammate completes his/her 5).

Athlete 1 does 50 Double-unders
Athlete 2 does 50 Double-unders

Athlete 1 does 5 Box Jumps, up and over 30″ for men 24″ for women
Athlete 2 does 5 Box Jumps, up and over 30″ for men 24″ for women
3 Rounds of that for a total for 30 Box Jump up and overs

Athlete 1 does 50 Double-unders
Athlete 2 does 50 Double-unders

*Modify weight of GTO and height of Box Jumps as follows:
Intermediate = 95/65lb, Box Jumps 24/20″, Beginners = 65/45lb, Box Jumps 20/12″

11am From Alaskan Qualifier:
5 rounds for time:
6 C2B Pull-ups
6 Ring Dips
500m Row
6 Thrusters – 135/95lb

Post workout choice and time to comments.

4 minutes of Cleans

A. Front Squat 3-3-3
*Start at 85% of 1RM and increase

(Games people do Muscle-Up work here)

B. “Every Reps Counts” 2009 Qualifier WOD
As many rounds in 20 minutes of
10 Wall Ball 20/14lb
10 Box Jumps 20″
10 Deadlift 205/145lb
10 Speed Burpees

C. Mobility of choice

Post loads for Front Squats and # of rounds for “Every Rep Counts” to comments.

Good luck to Mitzi who is attending the Level 1 CrossFit Certification in Calgary this weekend!

Picture: Leya counts for Matt, AngDesj counts for Christian, during the recent workout 4 minutes of Cleans. This is how we run the Open Sectional workouts, with level 1 coaches counting your reps. Registration opens Feb. 1st and anyone can participate!

Film Friday: Coach Jamie Jamieson from Moose Jaw put together a video of some of the Saskatchewan lifters from last weekend’s Junior Championships in Toronto. Featured are Braxton, Lucas, and David. Click HERE to view (link to YouTube).

A. Strength =  Clean & Jerk
60%x2x2, 80%x2x2, 85%x1x3
*Squat Clean & Split Jerk

B. Metcon = 10 minute “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Games people are doing 10 minute “Mary” instead

C. Mobility = Plow stretch for 1 minute and 20 Lunge Grinders

Post loads for C&J and # of rounds of Cindy (or Mary) to comments.

FrostFit workouts have been released HERE!
Good luck in Winnipeg this weekend to CFR competitors Kim Fly, Nicole, Blake, Thomas, and Matt.

Frostfit 2012 PREVIEW from CrossFit Winnipeg on Vimeo.

Victoria

A. Turkish Get-Ups 3-2-1-1-1

B. “Oh My!” 7 rounds for time of
7 Hang Power Clean
7 Front Squats
7 Push Press or Push Jerk
20 Double-Unders
Men 75lb/Women 55lb, Intermediate 65/45, Beginners 3-5 rounds with 45/33

C. 1K Row for time

D. Mobility = Chest stretch on rings and Couch stretch

Post results to comments.

Picture: Our boxes have many uses!

Video: “History of the CrossFit Games” Youtube video, courtesy of CrossFit.com.

Registration for the CrossFit Games Open Sectional opens one week from today! Around the world, athletes will be competing for spots at the CrossFit Regionals. Be a part of something epic, from the comfort of your home gym! Last year CrossFit Regina had 40+ members sign up for the open, many competing just for fun. Will YOU take part in this exciting event this year?!

A. Strength: Back Squat 5-5-5

B. Metcon: With a continuously running clock for 12 minutes, each minute do:
15 Kettlebell Swings (shoulder height) 55/35lb
10 Push-Ups

At end of 12 minutes immediately start 5 minutes of max Double-Unders (or once unable to complete work within the 60 seconds allowed).

C. Mobility: Flag stretch to pull-up bar post and pigeon stretch for at least a minute each side.

Post loads for squat and number of Double-Unders (and how many rounds achieved if applicable) to comments.
Compare Metcon to 111024 .

Coaches Notes: Increasing weight for the sets of squats starting around 75% 1RM. Reminder to our newer members that for the first few months don’t worry about maxes or using percentages of maxes. Simply continue with sets of 5 reps, going a bit heavier than the last time you did the  exercise. Practice (perfect practice, actually) is the priority to ensure reinforcing the correct lifting technique. Scale the metcon with lighter weight and knee push-ups if necessary. Proper push-ups maintain the plank all through the movement and have chest contact with the floor, regardless of being from the toes or knees.

A. Strength: Snatch 60% 1RMx2x2, 80%x2x2, 85%x1x3

B. Metcon: 500M Row x 3
3-5 minute recoveries

C. Mobility: Goalie stretch and lacrosse ball to scapula for a minute each

Picture: Shows the team from Saskatchewan at Junior Nationals in Toronto from this past weekend. Can anyone name all the athletes and coaches? (Hint, not all are from Regina)