25 Kettlebell Swings 55/35lbs
25 Speed Burpees

Buy-in and Buy-out of 25 Sit-Ups included in the timed score.

Post times and Super Bowl predictions to comments.

February Painstorm:

10am With a partner, alternate rounds of:
AMRAP in 30 min:
3 Squat Clean to Overhead – 135/95lb, Intermediate 95/65lb, Beginner 65/45lb
6 Knees to Elbows (sub 2x hanging knee raises as needed)
150m Row
*Rest while your partner works, must tag hands in between rounds.

11am Individual, Rx’d version:
AMRAP in 30 min:
3 Squat Clean to Overhead – 135/95lb
6 Knees to Elbows
100m sprint (50m out, 50m back)
Rest 45 secs (wipe shoes with towel during rest!)
*30 minute cap includes rest and work time

Post # of rounds completed to comments.

Picture: Thomas hands the sandbag to Nathan during a recent partner workout at CFR.

CrossFit Games: We now have 11 signed up and on the CFR team. YAY! Anyone can participate and you can do it just for fun. The more the merrier, as your scores count toward our team totals. There will be one workout per week for 5 weeks and it will be our workout of the day on Friday/Saturday anyway. Check out our team list HERE. Any questions, please email Robin at crossfitregina@gmail.com.

Cary

A.  Overhead Squat 3-3-3

(Games people do Hammer Swings here)

B.  12 minute Time Cap:
2km Row (one score)
Max Double Unders in the remaining time (one score)

(Games people do skill work here)

Post loads for OHS, 2Km Row time, and # of DU to comments.

Picture shows Cary after yesterday’s 5 minutes workout, he gave it his all!

Video: “Bob Harper Talks about CrossFit” (link to YouTube). Did you know they did “Fran” on Biggest Loser this week?!

CrossFit Games: There are already 9 of you signed up and on the CFR team. YAY! Anyone can participate and you can do it just for fun. The more the merrier, as your scores count toward our team totals. Check out our team list HERE. Any questions, please email Robin at crossfitregina@gmail.com.

B. “Minute Pyramid”
- 1 minute Clean & Jerk (135/95lbs)
- 1 minute Burpees
- 1 minute Row for Calories
- 1 minute Burpees
- 1 minute Clean & Jerk (135/95lbs)
*Games people rest 1 minute then REPEAT

C. Mobility

Post loads for C&J and time for Minute Pyramid to comments.

Picture: Nolan gained some cyber fame with this picture making it onto the CrossFit Games twitter and facebook accounts yesterday!

Oly Club is at 6:00pm tonight instead of 7:30. Earlier in the evening will work better for some people. Anyone can come.

CrossFit Open: Registration is Open!! Sign up HERE. Anyone can participate, last year we had 40+ people, let’s beat that number!!

Saturday‘s workout will be the February Painstorm, with partners at 10am, individuals at 11am.

Oly Meet this Saturday at CrossFit Saskatoon: Robin and Braxton are competing, anyone is welcome to come watch. We will be hosting a “Mock Meet” the following Saturday, Feb 11 at noon, and this is your chance to try it out unofficially, without the judges and the costumes!

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“

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.

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).